Life..’More than #diabetes’ Ups & Downs

Flowering Wattle

How much does diabetes dominate your life? It is a health condition which, because it is related to food and exercise, can seem like the most difficult health condition you could possibly have, doesn’t it? And because the symptoms are not always obvious or noticeable, it can seem that if you ignore it, it will just go away, or not be true.That you will ‘get away with it’, if you ignore it, or make a ‘token effort’. Even people with type 1 diabetes can at times feel that they can ‘stretch’ the ‘rules’, not take their insulin, or use insulin to allow themselves to ‘indulge’ in ‘favourite’ foods; or ‘allow’ themselves to ‘run high’ to avoid hypos. The insulin pump combined with the modern blood glucose meters, cgm’s, allows such fine control, approximates more closely than anything else the action of the pancreas in releasing insulin; yet in its very existence such biotechnology is a constant reminder of life with diabetes.

As the parent of a child diagnosed with type 1 diabetes, there were times when it seemed there would never be anything else that mattered in life, other than diabetes. When my daughter grew up & left our home in a tiny rural town to go to the City to study at University, things in some ways got easier; but in other ways, things got harder. I was a young Mum, and I was only 32 years old when my beautiful healthy girl was diagnosed. I was 37 when she left home. It was hard knowing she was 250 km away, and relying on others, who were not me, as her ‘backup’ person. Every night that we slept under the same roof, I got up to sit with her through her hypos. The click of a light switch, or the click of the toaster, would wake me. This continued through her teen years; her pregnancies; her own years mothering babies; travelling with her for Diabetes related professional reasons as colleague, & as her ‘back up person’ for her diabetes management, on trips overseas & interstate ; and on family holidays. Even now, if we are sleeping under the same roof, if I’m sleeping within hearing distance, something wakes me, and I can’t lie in bed knowing she’s out of bed & feeling bad.

I do have other things in my life: work, sport, friends, family: causes to do with the environment and the earth. I have grown tree seedlings for Trees for Life, collected for the Heart foundation, travelled. I’ve volunteered at Film Festivals, Arts Festivals, tutored at the U3A. But beating away like another heartbeat is my daughter’s diabetes. I work and volunteer in Diabetes. I practice Mindfulness. Being her parent will always be a part of who I am. Of course, it is much, much more intense for her. Every minute of every day and night, no respite. I do get to take breaks, she doesn’t.

IMG_20140728_154001

My life changed 15 years ago. My husband retired, and I got a job in the city, so we moved house. Over the past 15 years, my life has expanded to include assisting my mother in dealing with changes that came about in her life, first with my father’s diagnosis of dementia. In the beginning, I was working in a highly responsible & challenging job. My help was as practical as I could manage, also fitting in supporting both my daughters with pregnancies & babies, toddlers & growing children. With my father’s death, assisting Mum meant helping her manage her own health & living arrangements, & eventually her own dementia.

That time also came to include my own diagnosis of diabetes. Because of my daughter’s diabetes, I came to the diagnosis with a shorter period of ‘denial’ than some experience; and with very little anger. I do feel some negative emotions, of course; but I know that it’s possible to live a good life with diabetes. My fear of diabetes related complications is much less than my fear of dementia.

I hadn’t meant to write about difficult experiences in my life, but yes: they are also part of life, and many of them have nothing to do with diabetes. The past 15 years have included weddings, births, joys: wonderful family Christmases, when Mum played ‘Mother Christmas’ to our large family: visits from overseas relatives, contact through Social media with relatives, friends, strangers. Yes food is pleasure, but there are other pleasures. Exercise is pleasure. Doing things for others is pleasure. Growing things, writing, taking photos, playing with children, doing good work, talking with friends from all over the world, these are all pleasurable.

Life is Good. Life is a river, it flows. Life is truly a journey, with opportunities for rich experiences that include the difficult ones, and the easy ones: spontaneous ones and planned ones. Seize the moment, take opportunities when they arise. Life is more than diabetes: it includes things that are harder, and worse: and things that are easier, & better..Life is for the Living.

IMG_20140728_153413

Helen Wilde

carpe diem

Helen is a Senior Counsellor with Diabetes Counselling Online. She is also the parent of someone diagnosed with diabetes in 1979. She has lived with type 2 diabetes herself since 2002.

 

 

Please Share!Share on FacebookPin on PinterestTweet about this on TwitterEmail this to someoneShare on LinkedInShare on Google+Print this pageDigg thisShare on RedditShare on StumbleUponShare on Tumblr

How #diabetes changed me for the better, Georgia’s blog

So, I totally forgot on Friday until Mum reminded me that it had been 6 years since I got diagnosed with Type 1 Diabetes. I can’t believe it has been that long already. It has been a big journey, with some ups and downs but many positives.

I did a standard Facebook status honouring my D Day which read:

“Six years ago today I got diagnosed with Type 1 Diabetes, I can still remember the exact emotions running through my mind on that night.”

I just want to thank everyone who has been there for me, they know who they are. Those who have come on ‘Walk to Cure’s’, donated, helped raise awareness, those who have asked questions and wanted to get a better understanding of it all and those who have been through it and can relate.

Mostly I want to thank my parents who have made everything easier; I honestly don’t know what I would do without them or where I would be. They have been my angels who have helped me believe I could do anything and that nothing (especially this) could stop me from living out my dreams. I have travelled to destinations I have dreamed of, been on a Safari tour and went White Water Rafting in South Africa. So as my favourite role model Audrey Hepburn says, “Nothing is impossible, the word itself says ‘I’m possible’!”

I’m not one to post the details of my private life often, but at that moment, I was proud.

Proud of how I have accepted this change, proud of how I have dealt with everything and proud of the person I am today. And although there are times I wish I never had this, I know I wouldn’t be the type of person I am today – someone I am proud of.

I’m the type of person who when told ‘you can’t’ it makes me want to do whatever that is even more. My mum was worried sick when Dad and I went to South Africa and if you read my blog posts from that trip she had very good reason to be. She knew I was in safe hands, but having diabetes does require control and preparation.

My dad is a builder and he is currently renovating our river property. I was admiring all the work that has gone into it, it’s been thought out and executed with precision and I was amazed. My dad said ‘with building you always need to be a step ahead’. I guess it is the same with Diabetes. Like our trip to Africa required a lot of background planning, checking up on places because I am Gluten Free too, and packing enough supplies to make sure our backup had backup for those ‘just in case’ emergencies.

Diabetes is a daily job. Before I start my day I check my blood sugar levels which determines the sort of ‘diabetes’ day I am going to have. It determines what I can have for breakfast and so on. It’s all about planning ahead, and I am proud of every person out there living with diabetes, because it isn’t always easy, but you make it work and have to live your life how you want to. Just like building a house you design it to your needs.

Diabetes has for sure changed me, the way I view the world and what I want out of life. I was highly ambitions before, I guess I always have been but now I have the confidence to go with it. I’ve learnt nothing is certain and you have to go for what you want, because before you know it the moment passes and you’re left drawing up another blueprint.

Although I have been on many planes, and many trips, this weekend I am going to Melbourne for the first time with a friend, without my parents. Although I organised all the airfares in Africa this is different. This is a big independent step for me and I am really excited. Of course, I am going with a great friend who has been one that has always been there for me, so I have no worries at all.

I will be sure to let you know how the trip went, hopefully no dramas, just some funny memories.

Until next time,

The daughter of a builder – Georgia

georgia

Please Share!Share on FacebookPin on PinterestTweet about this on TwitterEmail this to someoneShare on LinkedInShare on Google+Print this pageDigg thisShare on RedditShare on StumbleUponShare on Tumblr

How to manage d-lunches ‘on the road’

Delicious snacks can fit easily into Guideline 3 with a little help from your friends <3

Quite a few of our readers have indicated that they find having a nutritious lunch to suit their diabetes requirements in their busy lives a tricky thing to deal with. Hopefully this blog will help with some practical ideas that you can implement whether you’re a truck driver, a shop owner, a school teacher, an office worker or even a shift worker.

Of course if you have ideas of your own that work, we’d love to have you add them at the bottom of the blog to help others too.

Benefits of taking your own

Making and taking your own lunches is not only financially and nutritionally rewarding, it can actually save you time (spent going to buy your lunch that could be better spent enjoying some exercise) and the effort involved really isn’t much. Also it’s easier to know you’re eating well when you are in control of the ingredients and the portion size.

I timed myself making a cheese and mixed leaf salad from a frozen loaf of bread the other day. It took only 3 minutes, which included slicing the cheese, packing it in a sandwich box and putting away the mess. An apple was the perfect accompaniment to it :)

Other easy lunch ideas may include:

  • the leftovers from last night’s dinner
  • pre-made soups or vegetable and legume laden casseroles

  • frittata made with veggies and legumes

Delicious snacks can fit easily into Guideline 3 with a little help from your friends <3

  • salad mixed with your choice of tinned fish, meat, or tinned legumes

Tuna and 4 bean mix salad

  • wholegrain sandwich with cheese or another protein source (such as egg, a slice of meat, a tin of tuna) and mixed salad (such as cucumber, onion, tomato and mixed leaves)

What should your lunch consist of?

Carbohydrates: Our lunches need to contain a low-GI carb source to keep our blood glucose levels steady. Read more here for other benefits of low-GI carbohydrates. These might include wholegrain bread, breadroll or wrap, tinned legumes (baked beans or 4 bean mix are easy options), cooked Basmati rice or quinoa or Rice Plus for a bit of variety.

GI comparison image

Protein: The protein element provides us with many essential nutrients as well as helping us to keep our hunger satisfied for longer. A previous blog on this topic will help you to know how much to aim for and the reasons for it. This might include left over cold meats from dinner, a tin of tuna/salmon, cheese (for your dairy benefit too) or vegetarian proteins such as nut butters, hummous or tofu.

Vegetables: Remembering that we’re aiming for 5-6 vegetable serves per day which is quite a lot to achieve in one sitting, getting a serve or two in with your lunch can benefit you in so many ways. Keeping a bag of mixed salad leaves handy with tomatoes, carrots and celery can make adding a serve to a sandwich, or using the salad as the basis for your meal a very easy job. This is where soups really shine too as vegetable-based soups tick nearly all the boxes for a perfect lunch, especially with the colder weather approach. Leftover roasted vegetables are an awesome and delicious option too.

My Mum's roasted veggies with pesto and fetta cheese - one of my favourites especially cold the next day

Fruit: Having a piece of fruit with your lunch will provide you with more of those wonderful plant based nutrients to keep your brain and body functioning in top order. Remember that we’re aiming for two pieces a day, so if you struggle to reach that, lunchtime is good time to slip a piece in to your day.

Dairy: If you’re not meeting your dairy needs each day (see previous blog on dairy) then having a glass of milk (you can get individual sized UHT milks to save refrigeration) or a yogurt if you’re not already having cheese with your lunch, can be a top way to add this food group.

Food Safety is very important for lunches

Read the previous blog on Food Safety, and remember to pay particular attention to foods like dairy foods (yogurt, milk and cheese), meats, cooked grains (like rice, quinoa and pasta) and prepared salads.

Some ideas to help keep these foods safe include the use of:

  • insulated containers with ice bricks
  • a thermos to keep soups and casseroles hot
  • keeping a frozen water bottle in your lunchbox to minimise bacterial growth
  • tinned food that you can open when you’re ready to each (tuna, sweet corn, baked beans)

What if I get stuck with no other option than to buy lunch?

Sometimes, despite best efforts to be organised and take your own, there will be situations where you need to buy lunch. A great tip here is to find supermarkets or stores where possible in preference to takeaways, bakeries, service stations or pubs. It’s easy to find the makings of your homemade sandwich in a supermarket and you’ll still have the portion control and financial benefits of taking lunch from home. A grainy bread roll, some cold meat from the deli and a small bag of mixed leaves makes an easy sandwich.

And if there are no supermarkets or stores and you do need to visit a takeaway, bakery, service station or pub, they usually do have a healthier option such as a grainy sandwiches (you could ask for no or minimal spread) and healthy fillings. It’s really worth the effort to avoid those pies, chips, battered foods and high-GI carbs wherever you can.

Where can I find ideas to suit what I need?

Nutrition Australia has a helpful webpage with more ideas for healthy lunchboxes for busy adults that you may like to view, as does Taste.com.au and ninemsn.com.au.

Making an appointment with an Accredited Practising Dietitian for personalised advice about how you can find lunches to suit you that are healthy for your diabetes and convenient for your lifestyle is an awesome idea. You can find one near you by clicking here.

If you’re unable to arrange that for any reason, Diabetes Counselling Online can arrange for Australian’s to have a free e-consultation with a dietitian just by registering here.

As mentioned at the top, if you have lunch ideas that work for a busy person we would love to hear about them as a comment below the blog.

Hoping it’s helped you with some ideas to improve the quality of your work day lunch breaks. Sally :)

Sally is the Social Media Dietitian with Diabetes Counselling Online, owner of her private practice (Marchini Nutrition), and has had type 1 diabetes for close to 40 years and coeliac disease for many years too.

 

Please Share!Share on FacebookPin on PinterestTweet about this on TwitterEmail this to someoneShare on LinkedInShare on Google+Print this pageDigg thisShare on RedditShare on StumbleUponShare on Tumblr

Top Ten Tips for healthy d-eating on a budget

images

I’ve had a few requests for some ideas about how to eat healthy on a budget, especially with the costs of living with diabetes becoming ever higher. I’ve done some looking around and there’s loads of help out there.

Today’s blog is based around a handout I provide to my clients, but rather than focussing on all the points on that handout I thought it would be most useful if I chose my top ten favourite tips and provide helpful ideas and explanations for them, and give you links to other places you can look for more if you’d like to.

Before starting it’s important to remember that we need to follow the Australian Dietary Guidelines to ensure we include all the nutrients we need for overall wellness. Each meal should be balanced and include low-GI carbs, lean proteins and generous serves of non-starchy vegetables. Snacks should be based around fruit, nuts and dairy produce.

You may remember that I posted a blog on meal planning a few months ago and this is an awesome way to start on your money saving adventure by planning your meals and snacks and sticking to your plan. And if you’re of the opinion that fresh foods are more expensive than processed ones, think again. Take a look at this resource prepared by the Dietitians Association of Australia on The Real Cost of Healthy Food.

Sally Top Ten Tips

1) Shop to a list and focus on the five food groups

If you have a thoughtful list and don’t buy anything that isn’t on that list, you’ll make a huge dent in your usual food spending.

2014-01-26 14.36.57

The Australian Dietary Guidelines further explains: “Spend most of your money on the Five Food Groups. Think hard about why you are buying discretionary foods and how much you really need to buy. This is especially important if you are trying to lose weight, because if you don’t buy it and take it home, it’s much easier to stick to your goals. If you would really like to have a high kilojoule food, buy the smallest amount that will satisfy you, the best quality you can afford and eat it slowly, savouring it with all your senses.”

Using the supermarket brochures as a guide to help you build your list and planning to purchase the products on special. Ensure you buy the five food groups foods before putting any treats in your shopping basket.

2) Carry a calculator

If you’ve prepared your shopping list and you know what your budget for your shopping is, then adding it up on a calculator as you go will help you to stay on track. Keep track of the amounts on the side of the list. Only shop for any extras after you’ve reached the end of the necessary items and know that you have budget left over for them.

3) Choose water as your drink of choice

Only deviate from water by choosing milk as an alternative to make up your required dairy serves through the day. Read here for more info on the importance of dairy and how you can include more in your day. If cost is an issue here, choose to buy home brand skim milk powder and make your own as needed – certainly use the powder for cooking. Same goes for yogurt which is a pricey item – yogurt makers are a very cost effective way of including yogurt in your diet.

pouring fizzy water into green glass

4) Buy what’s in season and what’s on special.

You can check which vegetables are in season each month on the General Australian Seasonal Produce Guide. Check the supermarket specials listing either online or via the home delivered paper leaflets while you’re making your shopping list.

citrus

5) Buy and use the frozen, tinned or dried home brand products

Dried products such as lentils, soup mix, other legumes and rolled oats are all awesome sources of low-GI carbohydrate and fibre to help with our glycemic control, and they’re so much cheaper than the tinned, or fancy alternatives. When the budget’s tight for meat products, you can use the legumes to reduce the amount of meat you need in a meal or even happily enjoy a vegetarian version. Here are some awesome recipe ideas to help with this idea.

And if you’ve exhausted the fresh fruits and vegetables in season, the frozen and some tinned varieties can be a great buy and help to avoid wastage. I always keep frozen peas, corn, spinach and berries at home, so we’re not caught short with no ‘fresh’ vegetables. The frozen and tinned ones are just as nutritious. You can’t go past tinned tomatoes to make so many meals much tastier!

6) Familiarise yourself with your local supermarket

Keep a note of when they discount items for quick sale and arrange your visits on those days, remembering to only shop to your list.

7) Watch for significant specials on bulk items

Products that won’t spoil such as tins of tomatoes, tuna/salmon and baked beans, blocks of cheese that can be hand grated then frozen for ease of use, dried items such as basmati rice and pasta, and skim milk powder can save you lots if you keep your eyes open and check the supermarket brochures that are delivered to your home.

8) Don’t shop when you’re hungry

You know you will buy much more sensibly if you shop after lunch or after a good breakfast, or even after dinner as you won’t be guided by your hunger.

9) Look out for healthy eating on a budget recipes

There are lots of these around. Most of them use products that you should have in your pantry or that are in season. Taste has an excellent healthy budget recipes collection, as does Kidspot.com.au and there are many other sites that you will find if you Google ‘budget recipes healthy’ or similar.

10) Make the most of your leftovers

If you can buy a whole chicken or a whole roasting piece of meat it’s likely to be much cheaper per 100g, and will mean that you’ll have lots left-over to make extra meals for lunch, dinner and even breakfast.

The BBC Good Food website has some great leftover recipe ideas, as does Taste.com.au and many others – just keep an eye out for the lower saturated fats, lower glycemic index carbohydrates and lower sodium recipes wherever you can.

There are loads of ideas out there to help you. Some other really helpful links are:

Remember that we’re eating for wellness so spend a little extra time to be prepared with delicious and healthy food ready when you need it, to help you avoid spending more and buying rubbish that you’ll only regret later.

If you have tips to share on eating healthily on a tight budget we’d love to hear them so please add them to the comments below.

Bon Appetite! Sally :)

Sally is the Social Media Dietitian with Diabetes Counselling Online, owner of her private practice (Marchini Nutrition), and has had type 1 diabetes for close to 40 years and coeliac disease for many years too.

Please Share!Share on FacebookPin on PinterestTweet about this on TwitterEmail this to someoneShare on LinkedInShare on Google+Print this pageDigg thisShare on RedditShare on StumbleUponShare on Tumblr

Time is a Bitch & why Christina Perri made me cry

sunset solo

Time is a bitch isn’t she? So sneaky and underhanded, making you think there is so much of her and then changing tack half way and deciding that there isn’t enough of her to go around. When I was out jogging the other day I had one of those feeling memories, you know the ones? The ones that suddenly hit you and take you back to another time and place, another you. I was jogging through what we call “the track” which runs from just near our house across about 6 blocks until I reach a main road again, so basically, other than crossing the back streets as I come out from each section, I am running on a dirt track full of trees. It was a grey drizzle day, but warm. And suddenly I was 6 years old, sitting in the big concrete tunnels we had piled on top of each other in the school playground in Port Augusta, where I lived from 3 – 9 years of age. I remember it was one of those warm, stormy days we used to get all the time and I must have had canteen money as I was eating twisties or something like that, which was a real treat for me. Our family did not really do junk food, even before I got type 1 diabetes and in those days, there was far less of it in any case. In that moment, for whatever reasons, maybe the grey weather which I have always loved, maybe the treat, my best friends, or something that had just happened or I was anticipating, I was deliriously happy. This feeling memory often pops up for me on these grey, warm, drizzly days and it offers me a peek into the continuity of my timeline, of my life.

signal

As I continued on my run this faded, and I became very mindful, focused and engaged on the act of running, staying with the pace and breathing rhythm (one of the reasons I love to run), or enjoying the beautiful Adelaide foothills surrounds, taking it all in. Time in this part of the run was very much about being in the moment, the very current part of my timeline. Then, I reached the Morialta Park where I stop and carry out an exercise circuit, knocked it out of the park, and went on my way for the final part of the run.

As I climbed the steep hill out of the park back up to the track, a song came on my music player which always grabs my heart – “A thousand Years” by Christina Perri. Now I am not a Twilight fan or follower, I don’t even know where I first heard this song (probably television), but there is something in the piano, the sweet sorrow of the tone, her breathy soft beautiful voice full of angst and desire and want and loss and love, and the words, the words which are not at all about what reaches out to me, yet still do. They all resonate with my heartaches and loves and journey and so many aspects of my life. And suddenly, suddenly I was taken to a place in time which I have both been and am coming to soon – the first year anniversary of the death my dear friend Denice, who passed away at the end of May last year. I know the exact time and day. I wrote a poem. It still hurts and I am anticipating this day.

Suddenly, I was in a timeline of my life with Denice. Our first meeting, our growing friendship, our love. Our children’s bond. Her cancer, her determination, her strength, her love. Foot spas and giggles and girl’s weekends and Christmas concerts. I was sitting with her, holding her, consoling her, being consoled. Learning and teaching and loving and growing.

And then she was gone. She was not in my timeline anymore. She had no timeline of her own. She just wasn’t. Tears began to fall as I ran.

And it hurts. You know that pain if you are human and you have loved.

“I have died every day waiting for you. Darling don’t be afraid I have loved you for a thousand years. I will love you for a thousand more.”

Time hey. She can be a bitch. Grab as much of her as you can and make the most of it

Helen

Helen Edwards – founder Diabetes Counselling Online, type 1 diabetic since 1979, Mum of 3, Interior Stylist & Blogger at Recycled Interiors

xx

– See more at: http://www.diabetescounselling.com.au/diabetes-and-depression/flourishing-happiness-decorating-your-home-with-happy/#sthash.TL2Y9G6T.dpuf

 

Please Share!Share on FacebookPin on PinterestTweet about this on TwitterEmail this to someoneShare on LinkedInShare on Google+Print this pageDigg thisShare on RedditShare on StumbleUponShare on Tumblr