Innholdsfortegnelse for May - June 2018 i Diabetic Living Australia

Every month we love hearing from readers about what you do – and don’t – like about the magazine. You might have noticed there have been a few changes recently to give it a bit of a new look (we could all do with a little freshen-up now and again, right?). One of the changes we made that you were not impressed by was dropping the weekly shopping list. We took your comments on board, and this issue the shopping list is back – turn to page 26 for five fabulous weeknight meals. We know you like real-life stories, too, and we’ve got three crackers this month – Shelly Horton’s weight loss story (page 119), Nick Glavas shares his mum’s legacy on page 122, and I was fascinated by Kristen…

START HERE DIABETES 101 Getting your head around "diabetes 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…

NUTRITION INFO 100g pear (approx. half a pear) provides: 249kJ, 10g carbs, 4g fibre, 1mg sodium, 110mg potassium How our food works for you see page 69 NUTRITION INFO PER SERVE 902kJ, protein 4g, total fat 9g (sat. fat 3g), carbs 29g, fibre 2g, sodium 63mg • Carb exchanges 2 • GI estimate low COOK’S TIP Keep in an airtight container in the fridge for up to 3 days. CHOCOLATE, PEAR AND PISTACHIO TART PREP TIME: 30 MINS (+ 15 MINS STANDING AND 2 HOURS CHILLING) COOK TIME: 20 MINS SERVES 10 (AS AN OCCASIONAL DESSERT) 150g (1 cup) plain flour1 Tbsp sugar2 Tbsp light margarine1½ Tbsp light sour cream1 Tbsp canola oil4-5 Tbsp iced water390g (1½ cups) low-fat vanilla yoghurt90g dark chocolate, finely chopped1 pear, unpeeled, quartered, core removed,…

How our food works for you see page 69 NUTRITION INFO PER SERVE 1960kJ, protein 37g, total fat 12g (sat. fat 5g), carbs 42g, fibre 12g, sodium 611mg • Carb exchanges 3 • GI estimate medium COTTAGE PIE PREP TIME: 20 MINS COOK TIME: 45 MINS SERVES 4 (AS A MAIN) 1.25kg Spud Lite Potatoes, unpeeled1 tsp olive oil1 leek, halved lengthways, finely sliced2 cloves garlic, crushed400g extra lean beef mince2 Tbsp light gravy powder400g can no added salt chopped tomatoes1 Tbsp Worcestershire sauce250ml (1 cup) water2 carrots, coarsely grated2 zucchini, coarsely grated2 cups baby spinach leaves1 Tbsp light margarine60ml (¼ cup) skim milk, warmed2 Tbsp chopped herbs (such as parsley and chives)60g (½ cup) grated reduced-fat cheeseParsley leaves, to serve (optional) 1 Cook potatoes in a medium saucepan of…

How our food works for you see page 69 NUTRITION INFO PER SERVE 1430kJ, protein 30g, total fat 9g (sat. fat 1g), carbs 27g, fibre 10g, sodium 547mg • Carb exchanges 2 • GI estimate low VIETNAMESE-STYLE PORK SANDWICH PREP TIME: 20 MINS (+ 30 MINS MARINATING) COOK TIME: 15 MINS SERVES 2 (AS LIGHT MEAL) 3 tsp 97% fat-free mayonnaise4 slices Helga’s Lower Carb Wholemeal & Seed Bread1 small carrot, shredded1 small Lebanese cucumber, shredded½ cup coriander leaves1 green shallot, diagonally sliced½ small red chilli, deseeded, finely chopped3 tsp fresh lime juice1 tsp sweet chilli sauceLemongrass pork150g lean pork fillet, trimmed of fat2 small cloves garlic, crushed1 Tbsp finely chopped lemongrass2 tsp salt-reduced soy sauce1 tsp olive oil 1 To make the lemongrass pork, combine the pork, garlic, lemongrass,…

MOTHER’S DAY How our food works for you see page 69 NUTRITION INFO PER SERVE 1800kJ, protein 12g, total fat 13g (sat. fat 3g), carbs 62g, fibre 7g, sodium 62mg • Carb exchanges 4 • GI estimate high CINNAMON STREUSEL ROLLS PREP TIME: 45 MINS (+ 20 MINS STANDING + 2 HOURS PROVING) COOK TIME: 30 MINS MAKES 10 (1 ROLL EACH, AS A BREAKFAST) 125ml (½ cup) lukewarm water7g sachet dried yeast250ml (1 cup) skim milk2 Tbsp brown sugar80g light margarine60g egg, lightly whisked320g (2 cups) wholemeal plain flour375g (2½ cups) plain flour90g (1 cup) rolled oats, toasted (see Cook’s Tips)1 tsp ground cinnamon70g (⅔ cup) chopped pecans, toasted (see Cook’s Tips) Sour cream icing 80g (⅓ cup) lite sour cream45g (¼ cup) icing sugar, sifted1¼ tsp vanilla essence2-3…

1 Base your meals on the healthy plate model – fill half your plate with non-starchy vegetables, a quarter with low GI carbohydrate (eg, pasta, sweet potato or corn) and a quarter with lean protein (eg, steak, chicken or fish). 2 Watch your fluid choices – warming milky coffees contribute high amounts of kilojoules to your diet, but rarely fill you up. If you are looking for a warming drink, try having either a herbal or black tea or warm water with lemon. 3 Avoid cream and butter-based sauces – these are high in fat and kilojoules. Opt for tomato-based sauces or, better yet, skip the sauce altogether and enjoy the natural flavours. 4 Set an exercise schedule – aim to do something active at least every second day and…

THE EYES Annual dilated-eye exam: Visit an ophthalmologist or optometrist once a year to check your eyes through dilated pupils. This is needed to check for diabetic eye damage (retinopathy), as well as cataracts, glaucoma and other eye disorders that occur more frequently in people with diabetes. If any problems are detected, you may need more regular visits. MOUTH AND TEETH Annual or semi-annual dental check-up: Experts encourage at least one dental check-up and teeth cleaning each year. Let your dentist know you have diabetes as high blood glucose levels can contribute to gum disease. IMMUNE SYSTEM Immunisations: An annual flu vaccination is recommended for all people with diabetes who are over six months of age. A one-time pneumonia shot is recommended for those aged 65 and older. (Over 65…

Eating less (energy in) and exercising more (energy out) is the secret to a slimmer waistline. Or is it? For years, health experts have considered this the ‘go-to’ formula for maintaining a healthy weight. But now its simplicity is being questioned. “The idea that all you need to do to lose weight and keep it off is to cut kilojoules and go to the gym regularly is not true for every person,” says Professor Joe Proietto, head of the Weight Control Clinic at Austin Health in Victoria. “It’s one of numerous unhelpful myths that imply people are completely to blame for their weight gain. In fact, obesity is a disease affected by 100 genes that impact on weight. Up to 60 per cent of the population may be carrying some…

DIAGNOSED WITH DIABETES You might feel overwhelmed. Don’t worry: we’ve got clear actions you can take now to thrive. These tips are helpful if you’ve lived with diabetes for many years, too. As you may know from experience, diabetes is managed day to day by the person who has it, rather than by a healthcare provider. TOP TIP Write down all your questions and take them with you to your GP The steps you take now will affect your future health “Diabetes management is self-management,” says dietitian Patti Geil, the co-author of What Do I Eat Now? (American Diabetes Association). “Individuals with diabetes manage their own condition 95 per cent of the time, so knowing what you need to do is key.” Living well means focusing on seven behaviours: eating,…

I think we have all had it at some stage, that insular feeling of diabetes-induced self-pity. When you almost indulge in a whinge, thinking, “THIS SUCKS … Why should I have to deal with this rubbish? How is it fair that my body has tried to kill itself? I have circulation issues, restrictive conditions every time I think of food, not to mention the cost of diabetes that comes straight out of my hard-earned dollars.” Granted, it doesn’t last too long, thank goodness, but it does sometimes leave behind a little bit of guilt. I mean, really, there are worse things we could be dealing with. I had a friend recently approach me with a mild look of concern on his face. “Hey Rob, I checked my sugars the other…

STAR LETTER TASTY WAY TO START A DIET I made the Chicken and Broccoli Salad with Buttermilk Dressing (March/April 2018, page 40) with the broccoli and beetroot coleslaw from Woolies (no other added broccoli), and it was fantastic. I’ve just been diagnosed with coeliac disease, so I’m going back through all of my DL issues to find the GF/GFO recipes. It was a great one to kick off my GF diet, especially as I can also be confident it is a good recipe for my T1D. I love the magazine and I only wish it came every month, rather than bimonthly. Sarah, WA Explanation helpful Having been obese for quite a long time, I now know the importance of eating the right kind of food. What I never knew was…

HELPING YOU LIVE AN ORDINARY LIFE Researchers from the Harvard John A. Paulson School of Engineering and Applied Sciences have successfully trialled an artificial pancreas system to help people with type 1 diabetes control their blood sugar levels. This ‘organ’ – insulin pump and glucose monitor – is essentially “trying to behave like the pancreas of a person without diabetes”, through an algorithm on a smartphone that regulates your glucose levels and then automatically delivers appropriate levels of insulin based on activities, meals and sleep. The 12-week test saw significant improvements in the subject, including reduced levels of haemoglobin and less time spent in a hypoglycaemic state. Although there are still more tests and approvals required before bringing this to the market, the outlook is positive. Elegant activewear The latest…

GF NUTRITION INFO PER SERVE 2430kJ, protein 40g, total fat 19g (sat. fat 4g), carbs 60g, fibre 13g, sodium 226mg • Carb exchanges 4 • GI estimate low • Gluten free 1 CAJUN PORK AND RICE PREP TIME: 20 MINS COOK TIME: 30 MINS SERVES 2 (AS A MAIN) 60g (¼ cup) SunRice Low GI Brown Rice2 tsp Cajun seasoning¼ tsp orange zest1 Tbsp fresh orange juice2 tsp white wine vinegar2 tsp fresh lime juice2 tsp honey3 tsp olive oilFreshly ground black pepper1 cup chopped fresh pineapple1 small red onion, thinly sliced¼ small red chilli, seeds removed, finely chopped250g lean pork fillet, trimmed of fat, cut into 2.5cm pieces1 Tbsp water400g can black beans, rinsed and drained½ avocado, slicedCoriander leaves, to serve 1 Cook the rice with half the Cajun…

How our food works for you see page 69 NUTRITION INFO PER SERVE 2050kJ, protein 19g, total fat 18g (sat. fat 4g), carbs 56g, fibre 11g, sodium 402mg • Carb exchanges 3½ • GI estimate low CHICKPEA & RED LENTIL PATTIES PREP TIME: 20 MINS COOK TIME: 10 MINS SERVES 4 (AS A MAIN) 2 Tbsp wholemeal couscous60ml (¼ cup) boiling water425g can no-added-salt chickpeas, rinsed and drained425g can no-added-salt red kidney beans, rinsed and drained3 green shallots, chopped1 clove garlic, crushed2 tsp Masterfoods Mexican chilli powder60g egg, lightly whisked1 slice low GI white bread, processed into crumbs1½ Tbsp olive oil4 Tbsp Greek-style natural yoghurt4 x 60g white sourdough rolls, to serve2 cups mixed salad leaves, to serve Salsa 1 small avocado, finely chopped1 large tomato, chopped2 Tbsp finely chopped…

NUTRITION INFO PER SERVE 1840kJ, protein 41g, total fat 16g (sat. fat 6g), carbs 32g, fibre 8g, sodium 581mg • Carb exchanges 2 • GI estimate low ITALIAN PORK BURGER WITH FRESH TOMATO SALSA PREP TIME: 20 MINS COOK TIME: 10 MINS SERVES 4 (AS A MAIN MEAL) 500g lean pork mince1 tsp fennel seeds1 tsp dried oreganoPinch chilli flakes2 tsp psyllium husk60g egg, lightly whiskedFreshly ground black pepper2 large tomatoes, chopped6 pitted black olives, choppedDrizzle of balsamic vinegar4 x 70g sourdough rolls, split and toasted4 Tbsp light spreadable cream cheese1 cup baby spinach leaves 1 Combine mince, fennel seeds, oregano, chilli flakes, psyllium, egg and pepper in a medium bowl. Shape into 4 patties. 2 Heat barbecue grill or chargrill pan on medium. Spray both sides of patties with…

Our Nutrition 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! VEGIE AND TOFU LASKA see recipe, page 43>> NUTRITION INFO PER SERVE 1920kJ, protein 31g, total fat 12.5g (sat. fat 3.7g), carbs 55g, fibre 9g, sodium 606mg • Carb exchanges 3½ • GI estimate low 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 sometimes use product names…

Low-carb diets certainly aren’t new. Most people have heard of Atkins, and those who are a little older, perhaps the Scarsdale Diet. Back in the 1960s there was the Russian Air Force Diet, the Drinking Man’s Diet and even Leben Ohne Brot (Life Without Bread), all low in kilojoules and carbs. Although these approaches were superseded for a time by low-fat diets, we are now seeing a resurgence of low-carb diets, with LCHF and keto diets being the popular modern-day versions. But are these diets really the solution to our weight and health issues? And are there any downsides, particularly for people with diabetes? What is a low-carb diet? There’s no formal definition of ‘low carb’, and the term can be used for diets as low as 20g of carbs…

I had the letter printed out and ready to go. I wasn’t mad anymore – once you’ve made the decision, peace follows. I’d written the letter after a nuclear argument about the door to the garage being left open. My husband has a thing about doors being left open in the same way I have a thing about dirty socks on the floor. Fine. But it was a cool April day, not one that would have cost money in electric bills from airconditioning dribbling out the door. His mother had probably (accidentally) left it open a crack after taking out the rubbish. He was yelling at both her and me, furious and stomping, nostrils flaring as he slammed cabinets. “Don’t argue with me!” he yelled as if we were children.…

In order to understand how appetite suppressants work, here’s what you need to know: 1. Numerous hormones affect hunger According to Professor Joe Proietto from Austin Health, numerous hormones affect hunger and are produced in different parts of the body. They include: • Hunger stimulators Stomach: Ghrelin Colon: Insulin-like Peptide 5 (ILP-5) • Hunger inhibitors: Upper small bowel: Cholecystokinin (CCK) Lower small bowel: Peptide YY (PYY), Glucagon-like Peptide-1 (GLP-1), Oxyntomodulin, Uroguanylin Fat cells: Leptin Pancreas: Insulin, Amylin, Pancreatic Polypeptide (PP) 2. Some people benefit from appetite suppressants after weight loss: “After obese people have lost weight we prescribe drugs to help suppress their appetite,” says Proietto. “Otherwise they are constantly fighting their genes, which increase their hunger hormones, and it’s a battle that most people lose.” Talk to your endocrinologist…

If you have ever gotten out of bed feeling sad, angry or frustrated – thinking about how poorly you slept, what’s on your agenda or people who are bothering you – you know it’s the worst way to kick off the day. According to a Sleep Cycle survey, men across the world wake up in better moods than women. However, women do experience their most joyful mornings on Saturdays. To carry that cheery weekend vibe through the rest of the week, we asked happiness gurus to share their insights. Learn to smile when the sun comes up with these tips. Go to bed earlier The best thing you can do for your morning mood is to actually get enough shut-eye, says Christine Carter, PhD, author of The Sweet Spot and…

TYPE 2 When was your mum diagnosed with diabetes, Nick? Mum was diagnosed when she was pregnant, but went on to develop type 2. She lived with diabetes for 43 years, until she passed away last year at 73. I am an only child and she raised me on her own, so we were very close. Growing up, I was conscious of her diabetes, but she just went about her daily routine. When Mum was diagnosed, no-one else in the family had diabetes, but one of her sisters and her brother also got diabetes. Mum always went to check-ups at the doctor and monitored her blood glucose levels (BGLs). I knew she took tablets for her diabetes; she was careful to do exactly what the doctor told her. About 12…

HEALTHY MEALS MADE QUICK The KitchenAid Proline® Blender is the ultimate appliance for making healthy and nutritious meals quickly and easily. With four pre-set programs, and 11 speeds, blend everything from frozen fruits and fibrous, nutrient dense vegetables, juices, nut butters, dressings and so much more. Visit kitchenaid.com.au/pro-line-blenders SPECIAL OFFER Order Game of Thrones Seasons 1-7 DVD Box Set today for only $149 (RRP $219). Simply call Entertainment Masters, the leading mail order DVD retailer on 1300 304 304, or visit emasters.com.au, and enter code ‘GOT18’ at the checkout to claim your special offer. Hurry, limited stocks. SOFT & SMOOTH HEELS NS-8 Heel Balm quickly restores dry, cracked heels. The natural cream formula is not greasy, so you don’t need socks and you won’t slip on hard floors. NS-8 also…

Dr Kate Marsh Dietition and diabetes educator Kate, who has type 1, is in private practice in Sydney. nnd.com.au Christine Armarego Exercise physiologist At her clinic, Christine focuses on exercise as a way to improve BGLs. theglucoseclub.com.au Dr Sultan Linjawi Endocrinologist A diabetes specialist, Sultan has a clinic in Coffs Harbour, NSW. drsultanlinjawi.com Dr Janine Clarke Psychologist Janine is in private practice at Mend Psychology and The Sydney ACT Centre. mendpsychology.com.au Dr Gary Deed General practitioner Gary, who has type 1, is devoted to helping people with diabetes. He is in practice in Brisbane. Danielle Veldhoen Podiatrist Danielle works at Flinders Medical Centre, South Australia. Dr Angus Turner Ophthalmologist Angus directs Lions Outback Vision, providing specialist eye-care services to remote areas of WA. outbackvision.com.au Elissa Renouf Type 1 parent Elissa…

“There is no future. At a young, early age I’m going. 36 years of age and I’m looking down the barrel of a gun.” Nine days before dying from complications of diabetes and obesity, songwriter and former Australian Idol contestant Jason Bartlett recorded his diabetes story – ‘Passing on Wisdom’ – from his Royal Perth Hospital bed, urging the next generation of Australians, especially men, to look after themselves, so they can be there for their loved ones as long as possible. “No one wants to be here in this bed,” says Jason. “It’s not a life that I recommend for anyone. So I say to everybody to look after themselves, rethink alcohol, rethink drug use.” Diagnosed with type 2 diabetes at the age of 19, Jason blamed a combination…

GROCERIES ◻ 500g pkt pearl barley◻ 110g bottle baby capers◻ 750g pkt SunRice Low GI Brown Rice◻ 35g bottle Masterfoods Cajun Seasoning◻ 2 x 400g can black beans◻ 400g can no-added-salt chickpeas◻ 500g pkt wholemeal spaghetti◻ 500g pkt quinoa◻ 300g pkt pumpkin seeds CHILLED ◻ 200g tub fat-free Greek-style yoghurt FRUIT AND VEGETABLES ◻ 1 small red onion◻ 1 small red chilli◻ Small piece ginger◻ 2 Lebanese cucumbers◻ 1 carrot◻ 4 tomatoes◻ ¼ head red cabbage◻ 200g zucchini◻ 200g yellow squash◻ 250g small button mushrooms◻ 1 avocado◻ 1 lemon◻ 1 orange◻ 2 limes◻ ½ pineapple◻ 1 bunch coriander◻ 1 bunch mint◻ ½ bunch green shallots◻ 1 bunch flat-leaf parsley◻ 1 bunch basil◻ Iceberg lettuce SEAFOOD ◻ 250g skinless and boneless salmon fillets MEAT AND POULTRY ◻ 250g lean pork fillet◻…

GFO How our food works for you see page 69 NUTRITION INFO PER SERVE 483kJ, protein 2g, total fat 0g (sat. fat 0g), carbs 18g, fibre 5g, sodium 38mg • Carb exchanges 1 • GI estimate Low • Gluten-free option PEARS POACHED IN SAFFRON, ORANGE & CARDAMOM SYRUP PREP TIME: 20 MINS COOK TIME: 2 HOURS SERVES 6 (AS A DESSERT) 2.5L (10 cups) water1 cup granulated sugar substituteZest and juice of 2 oranges6 cardamom pods, crushed2 pinches saffron threads6 small firm pears, peeled Custard 1 Tbsp custard powder or gluten free custard powderZest of quarter of an orange1 Tbsp granulated sugar substitute200ml skim milk½ tsp vanilla extract 1 Put the water, sugar substitute, orange zest and juice, cardamom pods and half the saffron threads in a large saucepan. Stir…

The mid-north coast of NSW is home not just to some of the country’s best seafood – and a remarkable fishing fleet – it’s also where Australia’s oldest Indian community is found. So we’re bringing the best of both worlds onto one plate, and the results are delicious. Oh, and it’s good for you too, with lower fat, lower salt and a ton of flavour. How our food works for you see page 69 GFO NUTRITION INFO PER SERVE 1900kJ, protein 31g, total fat 17g (sat. fat 4g), carbs 41g, fibre 8g, sodium 545mg • Carb exchanges 2 ½ • GI estimate medium • Gluten-free option LOW-FAT FISH KORMA PREP TIME: 25 MINS COOK TIME: 40 MINS SERVES: 6 (AS A MAIN) 6 cloves garlic, peeled6cm piece fresh ginger, peeled4cm…

A review of a simple memory device – the ABCs – will help you manage your diabetes: A is for A1c. Short for HbA1c, this blood test is a measure of your average blood glucose levels (BGLs) during the past two to three months. Persistent high blood glucose levels can lead to diabetes-related complications such as heart, eye, kidney and nerve damage. Keeping blood glucose levels in your target range can help reduce the risk of developing these complications. B is for blood pressure. Blood pressure is a measure of the force of circulating blood on the walls of your blood vessels. High blood pressure increases the risk of heart disease, stroke, eye damage and kidney damage. This means that managing blood pressure is just as important as managing blood…

Peripheral neuropathy is the leading cause of diabetic foot sores. “At night, it feels like my feet are on fire. Is this from diabetes?” A burning sensation in your feet could be due to nerve damage from diabetes called peripheral neuropathy. About 50 per cent of people with diabetes (PWDs) develop nerve damage, and peripheral neuropathy is the most common kind, affecting toes, feet, legs, hands and arms. What’s happening Over time, the nerves of PWDs can become damaged and misfire, causing pain. Eventually those nerves die off, which results in a loss of feeling. You may notice your feet are numb, yet hurt at the same time. Although dead nerves cause numbness, remaining damaged nerves cause pain. High blood sugar is to blame for some of the nerve inflammation…

Josephine Stafford was eight years old when she woke from a coma feeling terrified and confused. She was diagnosed with type 1, starting an emotional rollercoaster of fears, worries and concerns that would challenge her for the rest of her life. Josephine, now 44, was initially scared of pain and screamed every time she had a needle. Then she felt anxious about being ostracised at school, as kids called her a drug addict and a “dumb diabetic”. Her parents didn’t understand diabetes and were preoccupied with their own problems. With no-one to guide her through the everyday challenges of managing the disease, Josephine coped by going into denial. “I spent such a large part of my life not wanting to acknowledge that I had diabetes at all,” she says. Diabetic…

Clutter can do more than make it hard to find your keys, a good snack or workout socks. “Fundamentally, clutter is about avoidance more than anything else,” says Mindy Godding, a decluttering expert and certified professional organiser. “If you declutter and establish systems, it can help you live with intention. It’s empowering to be able to access what you need when you need it.” In the same spirit, decluttering can help you better reach your health goals. In Diabetic Living, we often repeat the same three lessons – eat well, keep moving and live well. It’s smart to arrange the spaces around you so it’s easier to do all three. “Set up your environment so your habits are healthy,” says dietitian Melissa Joy Dobbins from soundbitesrd.com. We’ve put together an…

In user guides and how-to videos, blood glucose meter companies detail every step they want you to take when you check your blood glucose level. Yet study after study has shown that most people skip one or more of the steps. Maybe you think the steps can’t all be important. Maybe you’ve heard different advice elsewhere. Or maybe you need some evidence of their value in achieving accurate results. Here, we’ll examine the most basic step – washing your hands, which may seem trivial or open to interpretation. For those of you in a hurry, see the tips below for what’s best, according to research. TO WASH OR NOT Do you need to wash your hands before you check your blood glucose? Or is a quick wipe on your jeans…

Losing unwanted weight – from counting kilojoules to moving muscles – is one tough battle. Should you relax once you hit your mark on the scales? Not exactly. The work it takes to keep kilos off is often short-changed by the focus that’s given to trimming down in the first place. “Maintenance is even harder than losing weight,” says dietitian Molly Gee, who is a behavioural interventionist with the National Institutes of Health’s Action for Health in Diabetes (Look AHEAD) study at Baylor College of Medicine in Texas. But Gee and other leading weight-control experts say there are proven strategies for success. Why kilos return Research shows extra kilos can set off a chain of events that lead to insulin resistance, prediabetes and type 2. These metabolic changes can’t totally…

1 REFRESH YOUR SKIN For thousands of years, humans have turned to aloe vera – ‘nature’s medicine’ – to help heal and cool thanks to its antibacterial, anti-inflammatory and antifungal qualities. Today, aloe continues to be the remedy of choice for many people as it helps to restore your skin to keep it happy and healthy. Sure, you could grow your own aloe and slather yourself in sap, but we prefer to use Australian-owned Plunkett’s products; offering a Hi-Potency Aloe Vera Moisturiser and an Aloe Vera 99 per cent Pure Soothing Gel. These luscious balms sink deep into the skin, leaving a refreshing difference without any harmful additives. Aloe vera products, from $8.20. For more information, visit plunketts.com.au. 2 WINTER IS COMING… And so is the flu! After last year’s…