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DESMOND

Discover support aimed at helping you manage your type 2 diabetes

DESMOND

DESMOND (Diabetes Education and Self-Management for Ongoing and Newly Diagnosed) is a FREE one-day program that puts you in control. 

The diabetes educators are there to help you increase your knowledge and understanding of what having diabetes will mean to you. But at the end of the day, you will be the person in control and making the decisions.

DESMOND focuses on providing you with practical skills for managing type 2 diabetes.

Invest 6 hours of your time today for better health tomorrow

The DESMOND program is built around group activities, but there will be opportunities for individuals to speak to a diabetes educator on their own if they wish.

DESMOND can help you to:

  • develop a better understanding of diabetes
  • lower your HbA1c
  • improve your physical activity levels
  • take steps to manage your weight
  • improve your overall health
  • develop a plan and set personal goals

Dates available

Event details

  • Time: 9.30am – 4.30pm
  • Venue: Diabetes SA, 159 Sir Donald Bradman Drive, Hilton SA 5033

Booking is essential as program is limited to a group of 10 participants

At the time of booking, please indicate if you would like to bring a partner or a friend with you for support.

  • Call 1300 198 204
  • Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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The National Diabetes Services Scheme (NDSS) is an initiative of the Australian Government administered with the assistance of Diabetes Australia.

 
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Gardening exercise

gardeningRegular physical activity is enormously beneficial to your health and mental wellbeing. It can assist with the management of blood glucose levels; it can improve your heart health; and make you feel well, both physically and emotionally.

Benefits of gardening

Getting out into the garden every day is a great way to be more active, especially if you are doing it for 30 minutes or more. Gardening is a great activity which can be enjoyed by people of all ages and abilities. Depending on what sort of work you are doing in the garden, you are generally working all of the major muscle groups found in your arms, legs, stomach, back, bottom, shoulders and neck.

If you think about it, each time you squat down to plant something or pull out some weeds you are doing squats, each time you lift a bag of mulch, shovel dirt or push a wheelbarrow, you are carrying weights – all of these types of activities help to burn kilojoules/ calories, build muscle strength as well as keep your bones and joints healthy and strong!

The good news is that you don’t have to do the work all at once, you could break it up throughout the day in three bouts of ten minutes and benefit from the exercise.

Why not try planting an edible garden?

Why not try planting an edible garden, it doesn’t have to be large, you can start small with a few pots or containers which will suit any size yard. For some inspiration, right now is the perfect time to plant some vegetable seeds in your garden. Why not use an old egg carton or some old pots, add in some rich potting mix and plant some seeds and watch your little garden grow!

Stay safe when gardening

Remember when you’re gardening you will be outdoors so you should protect yourself by wearing sunscreen and protective clothing like a hat, gloves and suitable footwear. Make sure you drink plenty of water, take breaks often and remember to change positions and stretch to avoid injuring yourself.

Gardening is a great way to be active every day, start small and see how you go, you might enjoy watching everything grow!

Read the original article

Click here to read the original article. Published in Diabetes SA Living Magazine – March 2016, page 24; Author: Danielle Clark, Health Promotions Officer.

Additional information

 
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Teen Camp 2017

Diabetes SA held their annual Teen Camp for teenagers living with type 1 diabetes at Mylor Baptist Camp on Saturday 29th April to Sunday 30th April 2017.

23 teenagers aged between 13 to 16 years, staff from Diabetes SA's Health Services Team and a group of volunteers consisting of doctors, nurses, credentialled diabetes educators and adult leaders who live with type 1 diabetes, had an action packed adrenaline pumping weekend. The weather was a bit grey and dreary but the mood of everyone on camp certainly was anything but!

During the weekend the teens got to know each other through activities consisting of the giant swing, flying fox, archery, bouldering, canoeing and the high ropes which was a new activity that Diabetes SA hadn't participated in before. The high ropes were a big hit with the teens with many of them conquering their fears and scaling new heights. Saturday night was Games Night with the teens playing games consisting of quoits, Yahtzee, connect 4 and the parcel game. For every game the teens won, they were awarded with tokens of value which ended up with the King and Queen Games Masters being crowned.

For many of the teens it was their first time on camp and being around others living with type 1 diabetes. It was a perfect opportunity for them to make new friends and learn from each other and their experiences with diabetes. For others it was a great opportunity to learn more about their own diabetes and develop new skills.

Diabetes SA cannot run these camps without the cooperation of staff, volunteers, leaders and teens – so a big THANK YOU goes out to everyone involved – it was a memorable weekend for everyone involved and a great success!

Click here to see more photos.

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The National Diabetes Services Scheme (NDSS) is an initiative of the Australian Government administered with the assistance of Diabetes Australia.

 
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Exciting new health education program launches in July

July sees a refresh of our education program for people living with diabetes, with some exciting changes ahead.

We understand that diabetes is a chronic condition that requires a person to make many daily decisions and undertake complex activities to best manage their diabetes.

Diabetes self-management education provides the foundation to help navigate these decisions and activities and has been shown to improve overall health.

Two of our new programs are featured below:

DESMOND

The Diabetes Education and Self-Management for Ongoing and Newly Diagnosed (DESMOND) program is an education course designed to support people living with type 2 diabetes.

The program recognises that there is no 'one size fits all' approach to diabetes management. It is intended to provide you with a welcoming and non-judgemental space where you can plan how you would like to manage your diabetes.

DESMOND focuses on providing you with practical skills for managing type 2 diabetes.

It is delivered by specially trained DESMOND educators who will help you to improve your self-management by improving your knowledge and understanding of your condition.

Throughout the program you will discuss the latest information and strategies on healthy food choices, physical activity and medication management. You will be able to consider strategies you might like to adopt or changes you might be ready to make.

The program is built around group activities, with participants sharing experiences and talking about what type 2 diabetes means to them.

However if you don't like the idea of sharing your experiences, you won't be forced to contribute.

You will also have the chance to speak to a diabetes educator by yourself if you need to.

At the end of the sessions, participants will have information to take home for reference.

Click here to find out more.

SMART PROGRAMS

The SMART programs are a range of short group education sessions designed to help you manage your diabetes.

CarbSmart (for people with type 2 and gestational diabetes)

Confused about carbs? This session will make you an expert on the myths and facts of carbohydrates. Learn about the different types of carbs and the amount that is best for you.

FootSmart (for people with type 1 and type 2 diabetes)

Your feet are made for walking- so let's keep them healthy. This 90 minute session will teach you all you need to know about checking and caring for your feet.

MedSmart (for people with type 2 diabetes)

This workshop helps you understand what your medications are, what they do and how to address any concerns you may have.

MeterSmart (for people with type 2 diabetes)

This practical skills session will show you all the best techniques for using your meter to help manage your diabetes.

ShopSmart in a classroom (for people with all types of diabetes)

Do you know what is really going into your trolley? Learn how to decode food labels and spot the techniques used to trick you into buying unhealthy food. 

ndss-15mm

The National Diabetes Services Scheme (NDSS) is an initiative of the Australian Government administered with the assistance of Diabetes Australia.

 
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Low down on protein

milk-jugWhen it comes to talking diet and diabetes carbs tend to take the spotlight, but what about protein and fat, where do they fit in? In this article we focus on protein: what it is, why we need it, where we find it and how much we actually need.

Protein is one of the three macronutrients, with the others being carbohydrates and fats, that provide the body with kilojoules - AKA energy. Protein in food is broken down into smaller units called amino acids. These amino acids can then be reused by the body to make the proteins it needs to maintain muscles, bones, blood and organs. You can think of a body protein like a ladder, with the ladder rungs being the amino acids required to join it together for it to be useful. Some amino acids are naturally made by the body, whereas others need to come from the diet. These are called essential amino acids.

All animal-based foods and some plant-based foods contain all of the essential amino acids, making them good quality protein sources to have at meal times.

These include:

  • Poultry (e.g. chicken and turkey)
  • Seafood
  • Red meat
  • Tofu
  • Eggs
  • Dairy foods (e.g. yoghurt, cheese and milk)
  • Quinoa and amaranth (grains)

What about other plant proteins?

Legumes (e.g. chickpeas, baked beans and cannellini beans), rice and nuts also contain good amounts of protein, they just lack some of the essential amino acids – but this is ok. If you rely mostly on plant based proteins, a few years ago you were probably told to ‘combine’ your plant protein sources at main meals to receive all of your essential amino acids in one hit. We now know that this is unnecessary. As long as you are eating a variety of plant protein over the day your body will still get all of the amino acids and use them effectively. Having more plant proteins in the diet is actually associated with long term health, so make the most of legumes and nuts.

How much and when to eat it?

Your muscles and appetite absolutely love it when you include a serve of protein-rich food at each main meal. But we don’t need these to be large amounts. This isn’t effective and if relying on animal sources can really start to interfere with your overall health and weight.

Spreading your protein across the day will help to maintain lean muscle mass and therefore maintain a healthy metabolism. It is also important to have some protein after you have been exercising. This helps to build, repair and strengthen your muscles. Having around 20-25g of good quality protein within an hour will be effective.

Most adults who are moderately active and otherwise well, need approximately 0.75-1g of protein per kilogram of body weight spread across the day, with the elderly requiring up to 1-1.3g per kilogram per day. Both recreational and elite athletes will require more depending on their sport of choice and training history, but nobody needs more than 2g per kg of body weight a day.

Variety is key

Although understanding protein is important, the key to health is focussing on the types of foods we include in our eating pattern – remember, we eat foods not nutrients. Receiving protein from a variety of food sources over the week will make sure you are getting a variety of nutrients and adjust your food intake toward healthier eating patterns that have been identified.

For example:

  • Too much red meat is linked with insulin resistance, cardiovascular disease and bowel cancer so limit to 65-100 gram serving sizes no more than 3 times a week.
  • Oily fish has been shown to help our blood vessels relax, our blood flow better and ease inflammation in the body so aim to eat 2-3 times a week.
  • Eating more legumes has been linked to improved cardiovascular and gut health and improved insulin sensitivity, include these at least twice a week as a protein source.
  • Eating nuts daily has been linked to many health benefits.
  • Fill the gaps with eggs, poultry and dairy foods.

Insulin and protein

For those injecting insulin at meals times, recent evidence shows that large amounts of protein (≥75g - equivalent to a 250g cooked steak) will likely need some extra insulin, as even when consumed without carbs, a delayed rise in blood glucose levels occur. Although this amount is above recommendations, reality is, some people may consume this amount on occasion.

When a meal is made up of ≥40g of protein and approximately 30g of carbohydrate, meal time insulin requirements may need to be increased by 15-20%.

Of course everyone is different, and this is early research with no guidelines yet to follow. Talk to your diabetes team about this.

Protein food — Getting your variety and spread right

Breakfast

  • Baked beans and cheese on a slice of toast.
  • Oats made with milk topped with crushed nuts and a dollop of Greek or natural yoghurt.
  • Toast with tinned sardines and lemon juice.
  • Scrambled, poached or fried eggs on a slice of toast with avocado and tomato.

Lunch

  • Add 2 curried hard boiled eggs to your sandwich.
  • Add a tin of salmon to your salad.
  • Stir 1 cup of chickpeas through your salad.
  • Have a cheese and salad wrap with a side of Greek or Natural yoghurt with berries.
  • Make an omelette or frittata for a quick and easy meal.

Dinner

  • Beef and vegetable skewers on the BBQ with a salad (made skewers can help you stick to a smaller serve).
  • Salmon fillet with stir-fried veggies.
  • Chicken stir-fry (using 100g raw weight per person) served with a small portion of brown rice or quinoa.
  • Have vegetarian meal of a roasted vegetable salad using roasted veggies, chopped nuts and quinoa.

Protein and portion sizes

You can see from these tables that it is really easy to meet protein requirements and you don’t need huge serves of meat and chicken in order to do so. Remember, the key is spreading this protein across the day and getting protein from a variety of food sources over the day and week – don’t just rely on ham and cheese in your sandwiches and beef for dinner every day!

Meat and its alternatives

Most people need 2-2 ½ serves of meat or its alternatives each day

  • 65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90–100g raw): 20g protein
  • 2 large eggs: 11g protein
  • *100g cooked fish filled (about 115g raw weight) or one small can of fish: 25g protein
  • 80g cooked lean poultry such as chicken or turkey (100g raw): 25g protein
  • 170g tofu: 20g protein
  • 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)**: 6g protein

Dairy and its alternatives

Dairy and its alternatives Most adults need 2 ½ – 4 serves of dairy a day to meet calcium requirements, with older women requiring the 4 serves. Dairy foods also provide good quality protein and a range of essential vitamins and minerals such as potassium, phosphorus and magnesium. Use dairy to make up your protein requirements.

  • 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk: 9g protein
  • ½ cup (125ml) evaporated milk: 10g protein
  • 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar: 10g protein
  • ½ cup (130g) ricotta cheese: 10g protein
  • ¾ cup (200g) plain, natural yoghurt: 12g protein
  • 1 cup (250ml) soy milk with at least 100mg of added calcium per 100ml: 8g protein

*aim for 300–450g of oily fish a week – this could be tinned sardines on toast, tinned salmon in a salad or a fresh salmon fillet on the BBQ.

**although classified as a meat alternative due to the range of nutrients available, combine with another protein source (e.g. some quinoa or a dairy based food) to make sure you are still receiving enough protein at a meal times to keep you feeling full and your muscles happy.

References:
Paterson, MA et al. Influence of dietary protein on postprandial blood glucose levels with type 1 diabetes mellitus using intensive insulin therapy. Diabetic Medicine 2015 Oct 22.
Bell, K et al. Impact of Fat, Protein,
and Glycemic Index on Postprandial Glucose Control in Type 1 Diabetes: Implications for Intensive Diabetes Management in the Continuous Glucose Monitoring Era. Diabetes Care 2015 June; 38: 1008-101  

Read the original article

Click here to read the original article. Published in Diabetes SA Living Magazine – November 2016, page 24.

Additional information

 
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Diabetes SA — here to help in many ways 

diabetes-sa-hilton-shopDid you know we have over 28,000 people in South Australia directly supporting us through their membership?

People join our Association for a variety of reasons; including satisfaction of knowing they’re supporting a good cause in that the Association is widely recognised as an advocate for people living with diabetes, whilst some people join for the member benefits they can avail themselves of in order to best manage their diabetes.

From time to time we receive feedback from our members about how much they value our services, and how they have benefited. At other times we come across members who are not aware of the extensive support we provide. With this in mind we thought we would provide an overview of how we are working to support you, our valued member. Let’s start with our membership team and work through the Association!

The Membership team

Our membership team is available to discuss any queries regarding membership, as well as undertaking the administrative tasks associated with new memberships and renewals. Each month we have a wonderful group of volunteers who support the team with mail outs for renewals, to whom we are very grateful. This assists us to keep our membership costs low. Our Membership Development Officer communicates to members about offers and education sessions, ensuring members receive early notice. This is usually by email (if you have an email address and not provided this to us in the past, now is the time!). 

The Customer Service team

This team includes Call Centre, Retail and NDSS administration staff, with a focus on providing excellent customer service.

Call centre

Calls are many and varied (last year there were over 28,000 calls to our helpline), and range from people seeking advice from a health professional to troubleshooting meters or providing up to date product advice. Information is tailored to suit the individual, as needs vary significantly, and it certainly isn’t one size fits all approach!

Retail shop

Our staff in the retail shop take the time with each customer to understand their requirements and provide help with the selection of product. Staff are updated from company reps on a regular basis, and with this knowledge they can suggest the best product for the best value. For example, when it comes to lancets staff check which gauge lancet would best suit the individual. Our members are seeking assistance more often with downloading data from meters/ pumps. Staff will help members with contacting meter companies for replacement of meters that are within warranty; really the list goes on and on!

NDSS

Our NDSS staff process every new registration for the NDSS and maintain the data base; they are very particular when it comes to ensuring every persons details are current and correct, that way when NDSS products are being purchased in an Access Point the process should be as smooth as possible! Up to date information also ensures that people receive vital information as it comes to us. Our NDSS team also support the vast network of Access Points (close to 400 community pharmacies and still growing). Our Access Point Officer visits pharmacies across the state.

Receptionist and library

Most of our regular customers will be aware of our Receptionist, particularly those checking into an education session. Our receptionist not only meets and greets, but contacts all people booked into our education program as a friendly reminder. The library also falls under the care of our Receptionist. We have around 70 books on loan at any given time. We constantly review the books available for loan, and have a purchasing program to ensure we add to the selection on a quarterly basis. 

The Health Services team

A very busy section, the team are involved in delivering a comprehensive education program, producing resources, as well as the provision of advice and support to members, general public, and health professionals. This may be in the form of phone support, social media, individual consultations, a seminar or smaller group education session. It can be in the form of a campaign to raise awareness of diabetes in the community. It may be via media (we are regularly published in the Advertiser) or via our guest speaking. Recent feedback from a member indicated that our members value the education sessions we hold.

”Over the past few years my wife and I have attended several informative tours, the last being on 21 July 2016 at the Adelaide Central Market. We’d like to thank all at Diabetes SA for providing this service and to the various organisers and presenters for their expert advice and guidance, which has been a great help to us.” 

Communications and Publications team 

A very small team producing the wonderful publications (including this one of course) and collateral as well as maintaining the Diabetes SA website, social media and developing awareness campaigns and e-newsletters. Did you know over 17,000 users visit our website, with more than 68,000 page views displayed each month? There are daily updates published on social media, covering the latest news and information about diabetes management.

Clothing Collection team

An important arm with the aim of raising funds for the Association. Our drivers travel many kilometres per week tirelessly collecting donations from our supporters to ultimately assist us to deliver our services.

Note: Please be advised that effective 30 June 2017 Diabetes SA will cease to operate the Clothing Collection service we have provided to South Australians for nearly seven years. Click here to find out more.

Fundraising team

This area focuses on raising funds for all the services we provide). Two Lotteries and Appeals are organised each year, in addition to a variety of other streams of donating that we promote and administer.

Of course, we have other roles working to support the Association; however it is our members who support, encourage and guide us in our mission. So thank you to you all for helping us make this a better state for people living with diabetes and their families. We would also like to say a big thank you to our Volunteers who help Diabetes SA by contributing many hours over the financial year.

Read the original article

Click here to read the original article. Published in Diabetes SA Living Magazine – November 2016, page 4.

Additional information

 
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