Indholdsfortegnelse for November - December - 2025 i Diabetic Living Australia

Dr Kate Marsh Dietitian & diabetes educator Kate, who has type 1, is in private practice in Sydney; drkatemarsh.com.au Dr Sultan Linjawi Endocrinologist A diabetes specialist, Sultan has a clinic in Queensland; drsultanlinjawi.com Dr Janine Clarke Psychologist Janine is in private practice at Mend Psychology and The Sydney ACT Centre; mendpsychology.com.au Elissa Renouf Type 1 parent Elissa is the owner of Diabete-ezy and a mum of four kids with type 1; diabete-ezy.com Rachel Freeman Diabetes educator Rachel is the mum of a child with type 1, and also works at the Australian Diabetes Educators Association; adea.com.au. Danielle Veldhoen Podiatrist Danielle works at Flinders Medical Centre, South Australia. Drew Harrisberg Exercise physiologist & diabetes educator Drew, who has type 1, offers online coaching/consultations and specialises in designing safe and effective exercise…

DIABETES 101 Getting your head around “diabetes ‘diabetes lingo’? lingo”? Read on... • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is how…

1 You’re not alone About 3000 Aussies develop diabetes every day – one person every five minutes. And for every four people diagnosed, someone else is living with diabetes but doesn’t know. The longer diabetes goes undiagnosed, the more it can impact your overall health. 2 It's your move Continuing or starting regular physical activity will help lower your short- and long-term BGLs and can also help certain diabetes medications work more effectively. Plus, along with a healthy diet, losing weight – as little as five per cent of your body weight – can also have a positive impact. 3 We’re here Wondering where to start? Combined with advice from your healthcare team, you’ve made a great first step. In this (and every!) issue of Diabetic Living, you’ll find practical,…

HOW OUR FOOD WORKS TUESDAY JAPANESE NOODLES WITH SESAME DRESSING GFO PREP 10 MINS COOK 10 MINS SERVES 2 (AS A MAIN) 120g dried soba noodles or gluten-free soba 100g sugar snap peas, halved lengthways 1 red capsicum, thinly sliced ½ Lebanese cucumber, sliced or peeled into ribbons 2 tsp sesame seeds, toasted DRESSING 2 tbsp tahini paste \1 tbsp salt-reduced soy sauce or gluten-free soy sauce 2 tbsp rice vinegar 3 tsp sugar 1 To make the dressing, mix the tahini paste with 2 tbsp water in a small bowl. Stir in the soy sauce, vinegar and sugar. Set aside. 2 Cook the noodles in a medium saucepan of boiling water, following packet instructions. Drain and rinse under cold water. 3 Divide the noodles between two bowls. Top with…

HOW OUR FOOD WORKS FOR YOU BAKED EGGS WITH CAPSICUM & YOGHURT GFO LCO PREP 10 MINS COOK 25 MINS SERVE 2 (AS A MAIN) 2 tsp olive oil 1 brown onion, halved and sliced Pinch chilli flakes 4 pieces roasted red peppers from a jar, sliced 1 tsp smoked paprika 400g can cherry tomatoes 2 x 60g eggs 4 tbsp reduced-fat natural yoghurt ½ small clove garlic, crushed Handful flat-leaf parsley, roughly chopped 1 wholemeal sourdough roll, torn into two pieces, or gluten-free bread, to serve 1 Heat the oil in an ovenproof frying pan over medium heat. Add the onion and cook, stirring occasionally, for 8-10 minutes or until soft. Add the chilli flakes, peppers, paprika and tomatoes with their juices. Stir well. Simmer for 10 minutes. 2…

HOW OUR FOOD WORKS FOR YOU MILDLY SPICED SHEPHERD’S PIE TOTAL TIME: 1 HOUR 45 MINUTES SERVES 6 ¾ cup textured vegetable protein ½ tsp plant-based beef stock powder 1 cup boiling water 1 tbsp olive oil 1 large brown onion, finely diced 1 large carrot, peeled and finely diced 1 celery stalk, finely sliced 2 tsp curry powder ½ tsp vegetable stock powder ½ tsp dried rosemary ½ tsp dried thyme 3 bay leaves 1 tbsp soy sauce 3 tbsp Worcestershire sauce 1⁄3 cup tomato paste 400g canned lentils, drained and rinsed ¼ cup flour 3 cups water 1 cup frozen peas MASHED POTATO TOPPING 1.4kg white potatoes, peeled and cut into 2.5cm chunks ¼ cup unsweetened plant-based milk ¼ cup nutritional yeast 1 tbsp plant-based butter or margarine…

WHY DOES BONE HEALTH MATTER? Keeping our bones healthy is something that many of us give little thought to. But poor bone health is becoming an increasing problem, particularly as we live longer. According to Healthy Bones Australia (formerly Osteoporosis Australia), around 1.4 million Australians are estimated to have osteoporosis, increasing their risk of fractures. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, causing a loss of bone density. As bones become thinner and less dense, the risk of fracture increases. A scan to measure bone mineral density (called a DEXA scan) is the most common way to measure bone health. However, diabetes also appears to affect bone health in other ways. HOW DOES DIABETES AFFECT BONE HEALTH? Diabetes is one…

HOW A DIETITIAN CAN HELP The ADA Standards of Care recommend that everyone with diabetes should have access to an individualised medical nutrition therapy program provided by a dietitian, preferably one who has comprehensive knowledge and experience in diabetes care. An Accredited Practising Dietitian (APD), can help you understand how food affects your blood glucose levels and other aspects of your health, how to balance food with medication or insulin, and can help you to develop an eating plan based on your individual needs and food preferences. To find an APD, visit dietitiansaustralia.org.au/find-dietitian If you’re unsure about what to eat, you are certainly not alone. There’s a lot of confusing and conflicting nutrition information available, particularly for people with diabetes. DL Magazine dietitian and diabetes educator, Dr Kate Marsh discusses…

Even if you’re a die-hard Christmas fan, there’s no escaping the fact that the festive season can be hectic and expensive. Throw in the potential for a few fraught family moments and the pressure to make your celebrations perfect and it all adds up to one thing – stress. No surprise then that as many as 70 per cent of Australians agree that Christmas is a tense time. Good news: something as simple as being active could dial your stress levels down. But, with recent research showing that not all exercise is created equal when it comes to boosting mental health, here’s how to make it work this season. What a stress-less workout looks like While the ‘any exercise is better than none’ approach is certainly true when it comes…

THE TEAM Editor ALIX DAVIS Art Director & Social Media Content Producer DANIA WARMERDAM Dania.Warmerdam@aremedia.com.au Content Producer ERIN ROBERTS Food Editor ALISON ROBERTS Dietitian SHANNON LAVERY Editorial Assistant LARA CARLUCCI ADVERTISING & MARKETING Commercial Brand Manager JESSICA ASHWORTH jessica.ashworth@aremedia.com.au Marketing Director CARLY BOWRA PRODUCTION Production Manager GRACE NEAVE Ad Controller FRANCES MALONG ARE MEDIA GROUP Chief Executive Officer JANE HUXLEY Director of Sales ANNA QUINN General Manager SUSAN ARMSTRONG PEOPLE INC. Vice President/Business and Strategy JOY EVANS Executive Director, Licensing Operations PAUL ORDONEZ ARE MEDIA PRIVACY NOTICE This issue of Diabetic Living is published by Are Media Pty Limited (Are Media). Are Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed…

TYPE 1 is an auto-immune condition caused by a combination of genetics and unknown factors. It accounts for 10 per cent of all diabetes, and occurs when the body’s immune system destroys the cells in the pancreas that produce insulin, the hormone that’s vital for converting glucose into energy. People living with type 1 diabetes need to use insulin to reduce the level of glucose circulating in their blood. TYPE 2 is caused by a combination of genetics and lifestyle factors. It accounts for 85-90 per cent of all diabetes, and is a progressive condition where the body becomes resistant to the normal effects of insulin, or where the pancreas slowly loses its ability to produce enough of the hormone – both of which leave too much glucose in the…

CHEESE: THE STUFF NIGHTMARES ARE MADE OF? It’s a well-worn story, but can one of the world’s most popular dairy foods really trigger nightmare-filled nights? According to a new study the answer is yes – if you’re lactose intolerant. “Nightmare severity is robustly associated with lactose intolerance and other food allergies,” says Dr Tore Nielsen from Canada’s Universite de Montreal, who explains that it’s the overnight intolerance-related gas or stomach pain that affects dreams. “These new findings imply that changing eating habits for people with some food sensitivities could alleviate nightmares. They could also explain why people so often blame dairy for bad dreams!”. MAKE A MOVE FOR INSOMNIA Insomnia affects as many as one in five people at some stage in their life. If you’re one of them, you…

HOW OUR FOOD WORKS FOR YOU BAKED HAPUKU, TAHINI & YOGHURT, ZUCCHINI & ALMONDS GF LC PREP 30 MINS COOK 25 MINS SERVES 4 600g hapuku or snapper fillet, skin on, pin boned 3 tbsp extra-virgin olive oil 1 tsp fennel seed, crushed ½ tsp freshly ground black pepper 2 tsp sumac 2 zucchini sliced into 1 cm thick rounds ½ cup blanched almonds, toasted 1 lemon cut in half TAHINI YOGHURT 1 cup plain thick yoghurt 2 tbsp tahini ½ clove garlic, finely chopped ½ lemon juice & zest 2 tsp extra-virgin olive oil 1 For the tahini sauce, combine the ingredients in a bowl and set aside. 2 Preheat oven to 120°C. Line a baking tray with baking paper. Place hapuku on prepared tray, brush with 1 tablespoon…

HOW OUR FOOD WORKS FOR YOU HERBY GREENS & PECORINO RISOTTO GFO PREP 10 MINS COOK 40 MINS SERVES 2 (AS A MAIN) 500ml (2 cups) salt-reduced vegetable stock or gluten-free stock 400ml water 125g asparagus spears, woody ends trimmed, cut into 2-3 pieces each 1 1/2 tbsp light margarine 1 tbsp olive oil 1 brown onion, finely chopped 150g risotto rice 75g (1/2 cup) fresh or frozen peas 50g baby spinach leaves, chopped 40g (1⁄3 cup) grated pecorino or parmesan, plus extra, to serve 1 tbsp finely chopped chives 1 tbsp chopped mint Zest of 1 lemon 1 Heat the stock and water in a medium saucepan until simmering. Add the asparagus to the stock and cook for 30 seconds. Use a slotted spoon to transfer the asparagus to…

HOW OUR FOOD WORKS FOR YOU RAINBOW DIPS AND CRUDITÉS GFO PREP 45 MINS COOK 50 MINS SERVES 12 (AS A STARTER) 150g baby (Dutch) carrots, halved lengthways 15 small radishes, trimmed 6 baby cucumbers, halved lengthways 24 breadsticks & 24 crackers or 48 pieces of assorted gluten-free crackers, to serve ROAST PUMPKIN HOMMUS 250g butternut pumpkin, peeled and deseeded, cut into 2cm chunks 4 large cloves garlic in their skins 1 tsp cumin seeds 1 tsp ground coriander ½ tsp smoked paprika 2 tbsp olive oil ½ x 420g can rinsed and drained no-added-salt chickpeas 1 tbsp tahini 1 tsp coriander seeds, crushed CARAMELISED ONION & CHIVE DIP 3 eschalots, peeled and quartered lengthways 6 green shallots, trimmed 2 tsp olive oil 100g fat-free natural yoghurt 1 small clove…

How to spot a scam So, how can you tell if a video is a deepfake? While some are easy to spot, others can be surprisingly convincing. There may be subtle signs – the person’s voice may not quite match their lip movements, their blinking may seem unnatural, or their facial expressions may be stiff or robotic. Sometimes the lighting or background looks slightly off or the person’s teeth and mouth do not move as expected. Another sign to exercise caution is if the video promotes a product with bold claims, such as reversing diabetes in 30 days, or 15 kilograms of weight loss in a month, or encourages you to stop taking prescribed medication. Remember that doctors are restricted from selling or promoting drug or device sales and should…

My diagnosis came totally out of the blue, about 14 months ago. I had my daughter in 2015 and nearly failed the gestational diabetes test. I had to re-take it and passed the second one, but only just. But nobody followed up. Life-changing symptoms In April 2023, I started to get random episodes where I’d get really sick after eating. I thought that I had food poisoning. This happened about four times. After that, I started getting nerve pain down one side of my face. I was diagnosed with trigeminal neuralgia – a chronic pain condition impacting the trigeminal nerve, which is responsible for sensation in the face, characterised by sudden and intense pain that can feel like an electric shock. It was the worst pain I could ever imagine.…

COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven. FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in the oven, or microwave it on medium/50%, depending on the dish. GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten free by ingredient – please…

As we step into a new season, I’m reminded that healthy living isn’t about perfection – it’s about progress. Every small choice we make, from the food on our plate to the way we move our bodies, is a step toward a more vibrant, fulfilling life. And for those of us living with diabetes, these choices can be life-changing in the best way possible. This issue is all about celebrating the joy that comes from nurturing yourself. Whether it’s discovering a new favourite recipe, finding an exercise routine that makes you smile, or simply carving out time to rest and recharge. Each decision you make is an investment in your future health and happiness. We’ve packed these pages with inspiration to help you along your journey: delicious, balanced meals that…

It's my sweet tooth! It’s not that simple. While type 1 is triggered by genetics and unknown factors, type 2 is caused by a mix of genetics and lifestyle factors. One of those is being overweight, but it’s not just sugar that causes that. Plus, if you are overweight, that’s only a risk factor, not a direct cause of type 2. No more chocolate! False. As long as chocolate, or other foods containing added or natural sugars, are eaten as part of a healthy meal plan or combined with exercise, people with diabetes can definitely still enjoy them in moderation. Talk to your GP or dietitian for more info. Ugh. A ‘special diet’ Not really. These days ‘healthy eating’ for people who have diabetes is no different to the ‘healthy…

HOW OUR FOOD WORKS SLOW-COOKED LAMB SHOULDER GFO LC PREP 15 MINS COOK 8 HOURS 15 MINS SERVES 6 (AS A MAIN) 1.75kg bone-in lamb shoulder, trimmed of fat 2 tsp olive oil, plus 1 tbsp 200ml red wine 2 carrots, roughly chopped 2 brown onions, quartered 2 stalks celery, roughly chopped 2 bay leaves Few rosemary sprigs Few thyme sprigs 300ml salt-reduced chicken stock or gluten-free stock 1 cup cabbage leaves, torn 200g English spinach leaves, torn or roughly chopped 800g Zerella Baby Spud Lite Potatoes, cut into chunks, roasted, to serve 220g (1½ cups) green peas, steamed, to serve 1 Pat the lamb with paper towel. Rub the lamb all over with 2 tsp oil. Season well with freshly ground black pepper. Heat a large non-stick frying pan…

HOW OUR FOOD WORKS FOR YOU PRAWN, SUGAR SNAP PEA & FETA SALAD GFO LC PREP 15 MINS COOK 5 MINS SERVES 2 (AS A MAIN) 100g sugar snap peas, strings removed Zest and juice of ½ lemon 2 tsp Dijon mustard or gluten-free mustard 1 tsp honey 2 tbsp olive oil Small handful flat-leaf parsley, roughly chopped 60g rocket leaves 50g reduced-fat feta, crumbled 400g leftover prawn, chorizo & zucchini baked rice (see recipe opposite) 2½ tbsp toasted flaked almonds 1 Bring a small saucepan of water to a boil. Add the peas and cook for 1 minute. Drain and run them under cold water, then quickly tip into a bowl of iced water. Set aside while you prepare the rest of the salad. (Alternatively, you can keep the…

PERI-PERI CHICKEN WITH HERB COLESLAW GFO LC PREP 20 MINS (+ MARINATING) COOK 35 MINS SERVES 4 (AS A MAIN) 8 x 125g skinless chicken thigh fillets, trimmed of fat ½ small (200g) white cabbage, shredded 4 carrots, shredded 1 red onion, finely sliced 3 tbsp 97% fat-free mayonnaise or gluten-free mayonnaise 2 tbsp white wine vinegar Small bunch coriander, chopped PERI-PERI MARINADE 4 red chillies, finely chopped Juice of 2 limes 2 cloves garlic, crushed 1 tsp ground coriander 1 tsp ground cinnamon 1 tsp ground ginger 1 Put all the marinade ingredients in a shallow dish. Stir to combine. Add the chicken and turn to coat in the marinade. Cover and put in the fridge for at least 15 minutes, or 4 hours, if possible. 2 Put the…

Our Nutritional info boxes sit alongside each recipe. Use them to track your nutritional requirements, as well as count carbs, carb exchanges and find out whether a recipe is low-, medium-or high-GI, or gluten-free. Easy! Serves 2 (as a main) We show you whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, “as an occasional dish”, it should only be eaten as a treat, such as once a fortnight. Brand names We often use product names to make it easier to find nutritionally suitable brands when shopping. Sugar or sugar substitute In some dishes, you can use either sugar or a sugar substitute. In these cases, we give you the nutrition analysis for…

MYTH 1: “You can’t do certain jobs if you have diabetes.” FACT: With proper management and reasonable adjustments, most people can perform any role safely. MYTH 2: “If you eat cake at work, your diabetes mustn’t be that ‘bad’.” FACT: One treat doesn’t define your diabetes control – context, balance and medication matter. MYTH 3: “Diabetes is always obvious.” FACT: Many signs are invisible – colleagues may not know you’re managing symptoms unless you tell them. WORK IT, ’COS YOU’RE WORTH IT Managing diabetes at work isn’t about getting everything right all the time – it’s about finding what works for you, making small adjustment and giving yourself credit for every step you take. You’re not alone in this. Every glucose check, every conversation, every snack choice is an act…