Innholdsfortegnelse for July - August 2018 i Diabetic Living Australia

Winter is well and truly upon us, and if you’re not a fan of frosty mornings it can be tough to keep the motivation going around exercise and eating well. It’s easy to slip into the habit of skipping your regular exercise routine and having a hot chocolate instead. But keeping active and healthy during winter is well worth the effort, and in this issue we’ve got lots of great ideas to help you stay on track. Our special 38-page slow cooker food feature (starting on page 18) not only gives you loads of delicious meal ideas, it also gives you back some time that you can put to good use by going for a walk, enjoying your favourite hobby or catching up with your friends. We all know how…

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…

How our food works for you see page 90 NUTRITION INFO GFO LC PER SERVE 922kJ, protein 23g, total fat 10g (sat. fat 2g), carbs 5g, fibre 6g, sodium 229mg • Carb exchanges ½ • GI estimate low • Gluten-free option • Lower carb THAI CHICKEN WINGS WITH PEANUT SAUCE PREP TIME: 25 MINS COOK TIME: 6 HOURS (LOW) OR 3 HOURS (HIGH) SERVES 12 (2 WINGS EACH, AS A LIGHT MEAL) 24 chicken drumettes, skin removed (see Cook’s Tip)60ml (¼ cup) water1 Tbsp fresh lime juice¼ tsp ground ginger150g chopped vegies (such as broccoli, cauliflower and carrot), per person, steamed, to serve Peanut sauce 125g (½ cup) smooth no-added salt or sugar peanut butter125ml (½ cup) water2 Tbsp salt-reduced soy sauce or gluten-free soy sauce2 cloves garlic, crushed½ tsp…

If you’re a potato lover you might have been giving spuds a miss – worried they were too high in carbs. Good news! Spud Lite is a new potato that has 25 per cent less carbs than an average potato. Spud Lite is a golden, creamy potato that’s bursting with nutrition, is super tasty and incredibly easy to prepare. Providing a light, creamy and non-earthy flavour when mashed, and a crisp, crunchy, soft pillow texture when roasted or fried, Spud Lite’s versatility makes it the complete all-rounder. Grown in South Australia, this potato variety has come from natural cross pollination without any genetic modification. The growing period is 20-30 per cent shorter than most other varieties, which means it needs less maintenance and feeding. It has also consistently shown that…

How our food works for you see page 90 NUTRITION INFO GF LC PER SERVE 2120kJ, protein 39g, total fat 25g (sat. fat 7g), carbs 26g, fibre 11g, sodium 163mg • Carb exchanges 1½ • GI estimate medium • Gluten free • Lower carb GREEK ROASTED SALMON AND VEGETABLES PREP TIME: 20 MINS COOK TIME: 40 MINS SERVES 4 (AS A MAIN) 500g small kipfler potatoes, scrubbed, halved lengthways (see Cook’s Tip)5 cloves garlic, coarsely chopped1 Tbsp extra virgin olive oilFreshly ground black pepper2 red, yellow and/or orange capsicum, ends trimmed, seeds removed, sliced into rings250g punnet cherry tomatoes1 cup chopped flat-leaf parsley40g (¼ cup) pitted Kalamata olives, halved¼ cup oregano leaves, chopped4 x 150g skinless, boneless salmon filletsZest and juice of one small lemon 1 Preheat oven to 220°C (fan-forced).…

1 ALL-DAY AHHH Nourish and condition dry chapped skin while increasing moisture levels. Plunkett’s NS Extra Dry Skin Moisturiser, $17.50 2 RESTORATIVE Repair, moisturise and protect your skin, with this powerful cream suitable for dry skin. Nature’s Gold Therapeutic Skin Cream with Medicinal Manuka Honey, from $12.95 3 FOOT CARE Clinically tested to hydrate dry and cracked heels and feet. Dermal Therapy Heel Balm Platinum, $13.95…

Watching your carbohydrate portions is just one aspect of managing your blood glucose levels (BGLs). The quality of carbohydrate you choose is just as important! A crucial component of this carbohydrate quality is the glycaemic index (GI) – that is, the value given to carbohydrate-containing foods according to how quickly the body will break them down and release glucose into the blood. A high GI food (GI value greater than 70) will break down quickly, causing a spike in BGLs and energy levels that drop off quickly, often leaving you feeling low on energy and also hungry. Low GI foods (GI value less than 55) are preferable as the body takes longer to break these foods down and therefore releases glucose into your blood over a longer period of time.…

STAR LETTER TRUE INSPIRATION Wow, wow, wow! DL is everything I need to get me out of a rut after two years of difficulty getting around on two feet, and a sore back from a year confined, more or less, to bed. Yes, I’m a Kiwi, but I do so look forward to your mag arriving in the post. Many of the items mentioned in the recipes we do not have here in our Countdown Supermarket, so that makes it hard finding alternatives, and as an older generation brought up through the times of rationing, it was all plain food we lived on. I now find that my body does not tolerate all the Asian-inspired ingredients that seem to be included in many of the recipes. Sad, but it is…

Cartoon mascots: a thing of the past? A survey conducted by the Obesity Policy Coalition (OPC) of 186 packaged foods that use cartoons to attract children, found 52 per cent were classified as unhealthy – containing too much sugar, fat or salt – by the Food Standards Australia New Zealand Nutrient Profiling Scoring calculator. In this study, they found 26 of 30 snack bars designed for children were deemed unhealthy, alongside ice-cream, cheese snacks and breakfast cereals as big culprits. The OPC wants to remove cartoons and character promotions from packaging to improve children’s diets and reduce obesity. 27% of participants in Amcal’s 2018 Diabetes Care Review admitted to struggling to be themselves and relax when socialising because of their diabetes. NEW INDIGENOUS INITIATIVE Did you see our Diabetes Hero in…

Thaw first Never toss frozen raw meat or poultry directly into your slow cooker – it thaws too slowly to remain safe to eat. Quick-thaw frozen vegetables in a colander under running water before adding to the slow cooker. KEEP A LID ON IT Once you cover the cooker, leave it covered. Even a quick peek inside the cooker causes moisture loss and can add 30 minutes to the cooking time. When you do lift the lid, gently lift straight up without tilting to avoid being burned by the hot steam that gathers under the lid. BEST VEGETABLES Vegetables cook more slowly than meats, so cut the vegetables into uniform pieces and place them closest to the heat source (at the bottom and sides of the cooker). Chill out Keep…

Salt-reduced soy sauce A few drops of this umami-packed liquid adds savoury goodness to soups, vegies and meats. Canned beans It’s hard to beat the convenience, and they hold up well in the cooker. Rinse well to halve the sodium. Salt-reduced stock Already full of slow-cooked flavour, this liquid makes a light base for soups, beans and rice. Dried mushrooms Woodsy mushrooms add a deep, complex flavour that can stand in for the meat in vegetarian dishes. Dried herbs Rub dried herbs between your fingers before adding so they’ll release flavour slowly while cooking. Dried beans Cheaper and lower in sodium than canned beans but you do need to soak overnight before using. Wholegrain pasta These noodles make a meal out of slow-cooked saucy dishes and provide a boost of…

NUTRITION INFO GFO PER SERVE (with sugar) 574kJ, protein 2g, total fat 4g (sat. fat 1g), carbs 20g, fibre 4g, sodium 8mg • Carb exchanges 1½ • GI estimate low • Gluten-free option PER SERVE (with sugar substitute) 546kJ, protein 2g, total fat 4g (sat. fat 1g), carbs 18g, fibre 4g, sodium 8mg • Carb exchanges 1 • GI estimate low • Gluten-free option FRUIT COMPOTE WITH GINGER PREP TIME: 15 MINS COOK TIME: 6-8 HOURS (LOW) OR 3-4 HOURS (HIGH) SERVES 12 (AS A DESSERT) 3 medium ripe yet firm pears, peeled, core removed, cut into 5cm pieces450g can pineapple chunks in natural juice, undrained140g (¾ cup) dried apricots, quartered60ml (¼ cup) fresh orange juice2 Tbsp brown sugar or granulated sugar substitute1 Tbsp cornflour or gluten-free cornflour½ tsp ground…

OAT BRAN Made from the outer layers of the grain, fine-texture oat bran is a great source of fibre. Add it to recipes or sprinkle over your cereal or yoghurt. Unlike the other oats, oat bran is not a whole grain as it doesn’t contain the germ and endosperm. How our food works for you see page 90 NUTRITION INFO PER SERVE 937kJ, protein 6g, total fat 9g (sat. fat 1g), carbs 27g, fibre 3g, sodium 93mg • Carb exchanges 2 • GI estimate medium OAT AND POPPY SEED WAFFLES WITH CITRUS SYRUP PREP TIME: 15 MINS COOK TIME: 15 MINS SERVES 8 (AS AN OCCASIONAL DESSERT) 100g (⅔ cup) plain flour55g (1⅓ cup) wholemeal plain flour50g (½ cup) oat bran2 Tbsp flaxseed (or linseed) meal1 Tbsp sugar2 tsp poppy…

How our food works for you see page 90 NUTRITION INFO PER SERVE 1710kJ, protein 30g, total fat 18g (sat. fat 6g), carbs 27g, fibre 8g, sodium 519mg • Carb exchanges 2 • GI estimate low TOASTED CHICKEN, SPINACH AND MUSTARD SANDWICH PREP TIME: 10 MINS COOK TIME: 5 MINS SERVES 2 (AS AN OCCASIONAL LIGHT MEAL) 4 slices Helga’s Lower Carb Soy & Toasted Sesame bread2 tsp 97% fat-free mayonnaise1 tsp wholegrain mustard1 cup baby spinach leaves70g chargrilled skinless chicken breast fillet, shredded (see Cook’s Tip)1½ small avocado, sliced1 small red capsicum, cut into thin strips2 slices reduced-fat cheese 1 Place two slices of bread on a clean board. Combine the mayonnaise and mustard in a small bowl. Spread over bread. 2 Top the bread with spinach leaves, chicken,…

Panko breadcrumbs: Use panko crumbs to coat fish to make your own healthy baked fish and chips. Toast and sprinkle over salads for a little extra crunch. Pasta: Cook and use in pasta salads or in a pasta bake. Evaporated milk: Use instead of cream in baking or sauces. Passata: Spread over pizza bases, in pasta sauces or add to your vegie soup. Feta: Throw onto your healthy homemade pizza for the last few minutes of cooking. Chop and add to salads, or sprinkle a little on your salad sandwich to add a flavour kick. Peas: Use in casseroles, soups and pasta dishes. Shallots: Finely slice and add to salads. Add to your homemade fried rice or add to your pasta dishes and cook off with a little garlic before adding your eggs to make scrambled eggs.…

GRAPEFRUIT WITH YOGHURT AND NUTS Halve a grapefruit and cut small segments in the grapefruit, without cutting all the way through (makes it easier to eat). Sprinkle each half with 1 tsp raw sugar. Set aside for 10 minutes. Top each with 2 Tbsp low-fat Greek-style natural yoghurt. Sprinkle each half with 1 tsp almond slivers and 2 tsp chopped unsalted pistachio nuts and a pinch of ground cardamom. Serves 1. GF LC PER SERVE 920kJ, protein 6g, total fat 10g (sat. fat 1g), carbs 23g, fibre 7g, sodium 16mg • Carb exchanges 1½ • GI estimate low • Gluten free • Lower carb PORRIDGE WITH PEAR, SUNFLOWER SEEDS AND HONEY Cook 80ml (⅓ cup) rolled oats and 200ml low-fat milk in a small saucepan over medium heat until oats…

NUTRITION INFO PER SERVE 1170kJ, protein 10g, total fat 18g (sat. fat 8g), carbs 17g, fibre 6g, sodium 274mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb 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! 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 so it’s…

1 WAIST-TO-HIP RATIO Why do it: The more overweight you are, the more resistant to insulin you are, which can lead to type 2 diabetes or worsen your diabetes. Yet the problem isn’t always how much fat you’re carrying but where that fat accumulates. The type of fat around your belly is most associated with insulin resistance and heart disease. How to do it: Wrap a tape measure around the narrowest part of your waist (belly) and log your measurement; then measure your hips at the widest part. Divide waist circumference by hip circumference. For women this ratio should be under 0.85, and for men, under 0.9. 2 TRACK WEIGHT Why do it: Many things could cause unexplained weight gain. For people with prediabetes, it could mean a progression to…

Morning 1 See the light Crack the curtains before bedtime to let the sun shine in when it rises, and open the blinds as soon as your alarm goes off. Daylight signals your biological clock to stop producing melatonin, the hormone that makes you sleepy, says Judith Wurtman, co-author of The Serotonin Solution (Ballantine). If your family's schedule means you get up when it's still dark, consider buying an alarm clock like a Wake-Up Light, which simulates dawn by gradually lightening the room. 2 LOOK AT SOMETHING BRIGHT Warm tones such as red, orange and yellow remind you of the sun, evoking feelings of alertness, says Leatrice Eiseman, executive director of the Pantone Color Institute. Choose a vibrantly coloured alarm clock or slip on a pair of yellow socks –…

1 STOP COMPARING YOURSELF Whether you’re comparing yourself with peers, models on TV or your past self, it’s not worth it. Teenage girls and young women, in particular, are more susceptible to depression and anxiety, since comparisons with what they see on social media can become second nature. However, it’s not just the young who are affected. Those who are older are more likely to notice what they’ve ‘lost’ when reflecting back on their past self. For example, a photo brings happy memories at first, but the longer you look, the more you may note your change in appearance since then, to remember what happened before or after the shot was taken, or you may even struggle to recognise yourself. But, remember – what made you happy then can be…

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…

EASY SWAP Substitute sour cream with an equal measure of plain low-fat yoghurt to save about 1400 kilojoules per ½ cup. Choose skinless, boneless chicken thigh fillets This protein-rich choice stays moist and succulent during slow cooking while infusing the dish with flavour. MINCE TRICK Before adding browned mince to slow cooker recipes, transfer the cooked meat onto a plate lined with paper towel and blot the meat crumbles with paper towels to sponge away fat and kilojoules you won’t even miss. SALT CONTROL Cut the salt and choose salt-reduced stocks in a soup or stew recipe, then stir in a teaspoon or two of lemon juice or vinegar toward the end of cooking to make up for flavour lost from cutting the salt. Herbs Both fresh and dried herbs…

NUTRITION INFO PER SERVE 1320kJ, protein 12g, total fat 13g (sat. fat 2g), carbs 34g, fibre 9g, sodium 367mg • Carb exchanges 2½ • GI estimate medium SPICED CARROT AND LENTIL SOUP PREP TIME: 10 MINS COOK TIME: 3 HOURS (HIGH) SERVES 4 (AS A LIGHT MEAL) 2 tsp cumin seedsPinch chilli flakes2 Tbsp olive oil600g carrots, unpeeled, washed, coarsely grated140g split red lentils700ml boiling water1 Massel Salt-Reduced Vegetable Stock Cube125ml (½ cup) skim milk⅓ cup low-fat Greek-style natural yoghurt, to serve2 Tbsp chopped coriander, to serve2 small naan bread, halved, to serve 1 Place half the cumin seeds, half the chilli flakes, the oil, carrots, lentils, water and stock cube to a slow cooker. Cover and cook on high-heat setting for 3 hours or until the lentils are tender.…

How our food works for you see page 90 NUTRITION INFO GFO LC PER SERVE 1400kJ, protein 33g, total fat 12g (sat. fat 5g), carbs 18g, fibre 8g, sodium 208mg • Carb exchanges 1 • GI estimate medium • Gluten-free option • Lower carb BEEF AND POTATO CURRY PREP TIME: 20 MINS COOK TIME: 1 HOUR 40 MINS SERVES 4 (AS A MAIN) 600g gravy beef, trimmed of fat, cut into 2cm pieces2 tsp garam masala1 tsp ground cinnamon2 cloves garlic, crushed2 tsp olive oil6 cardamom pods, crushed1 cinnamon stick165ml can light coconut milk125ml (½ cup) salt-reduced beef stock or gluten-free stock125ml (½ cup) water500g Spud Lite Potatoes, cut into small chunks2 carrots, cut into small chunks100g green beans, diagonally halved200g broccoli, cut into small florets2 tsp brown sugarCoriander leaves, to…

How our food works for you see page 90 NUTRITION INFO PER SERVE 690kJ, protein 6g, total fat 5g (sat. fat 2g), carbs 23g, fibre 0g, sodium 97mg • Carb exchanges 1½ • GI estimate medium ORANGE CUSTARD WITH CRUSHED SHORTBREAD PREP TIME: 5 MINS (+ 4 HOURS CHILLING) COOK TIME: 10 MINS SERVES 4 (AS AN OCCASIONAL DESSERT) 60g (¼ cup) sugar2 Tbsp cornflour625ml (2½ cups) skim milk4 egg yolks (from 60g eggs)½ tsp finely grated orange zest½ tsp vanilla extract3 Arnott’s Scotch Fingers, crushed1cm-thick sliced orange, cut into wedges, to serveOrange zest and lime zest strips (optional), to serve 1 Combine sugar and cornflour in a medium saucepan. Gradually whisk in milk. Cook, stirring, over medium heat until mixture thickens and starts to bubble. Cook, stirring, for 2…

NUTRITION INFO LC PER SERVE 1640kJ, protein 38g, total fat 15g (sat. fat 4g), carbs 20g, fibre 8g, sodium 400mg • Carb exchanges 1½ • GI estimate medium • Lower carb MONDAY CRUMBED CHICKEN WITH ROASTED VEGETABLES PREP TIME: 25 MINS COOK TIME: 20 MINS SERVES 4 (AS A MAIN) 2 x 250g skinless chicken breast fillets, trimmed of fat, halved crossways60ml (¼ cup) 97% fat-free mayonnaise4 cloves garlic, crushed75g (½ cup) panko breadcrumbs1 Tbsp psyllium husks3 Tbsp grated parmesanFreshly ground black pepper2 bunches asparagus, woody ends trimmed, diagonally sliced into 2. cm pieces350g Swiss brown mushrooms, thickly sliced2 x 200g punnet grape tomatoes, halved1 Tbsp olive oil30g reduced-fat feta, crumbledChopped dill, to serveLemon wedges, to serve Lemon vinaigrette ½ tsp lemon zest½ tsp honey1 Tbsp fresh lemon juice1 Tbsp…

A healthy Chinese-inspired family meal perfect for those managing diabetes. HAINANESE-INSPIRED CHICKEN PREP TIME: 20 PREP TIME: 20 MINS (PLUS RESTING) COOK TIME: 1½ HOURS SERVES 6 (AS A MAIN) 1.8kg chicken, skin and all excess fat removed6 rashers Weight Watchers bacon, roughly chopped1 Massel salt-reduced stock cube1 brown onion, finely chopped10cm piece ginger, sliced8 cloves garlic, peeled, sliced1 tsp Sichuan peppercorns1 bunch green shallots, trimmed1½ cups tricolour quinoa3 bunches (950g) Asian greens, trimmed, steamed, to serveLemon wedges, chopped chilli and coriander sprigs, to serve 1 Place first seven ingredients (through peppercorns) in a large, deep saucepan with half shallots. Cover with plenty of cold water. 2 Bring saucepan to boil over high heat. Boil for 5 minutes, skimming surface several times to remove fat and any floating sediment. Remove…

Frozen convenience meals are good to have on hand for those busy days when you just don’t have the time or energy to prepare dinner. But take care to always check the nutrition information panel and the ingredients list to help you choose the healthiest options. Look for meals based on lots of vegetables, lean protein and whole grains. Steer clear of those that are high in sodium (salt) and fat, and low in fibre and vegetables. Also be sure to check the carbs in your serving to best manage your BGLs. DL loves As a general guide, when you’re reviewing the nutrition information panel, choose meals with: ▶ less than 20g of total fat per serve and with no more than one third of that fat being saturated; ▶…

For 20 years, experts have considered type 2 diabetes to be a predictably progressive disease: Once you’ve been diagnosed, you may slow the progress, but you can’t stop it. But what if that downward spiral isn’t inevitable? What if you can reverse type 2? Well new British research suggesting exactly that is making headlines. CURE VERSUS REVERSAL Those words might seem interchangeable, but they aren’t when it comes to type 2 diabetes. As of yet, there is no ‘cure’. However, type 2 can be put into remission with your meal plan, physical activity and medications – but if you stop, it will return. For that reason, most experts prefer the term ‘reversal’. “Cure means you won’t contend with this issue any longer,” says Ann Albright, director of the Division of…

Morning • Keep it cool. Skip scalding showers or baths for warm or tepid temps. Hot water can really dry and irritate your skin. • Use simple ingredients. That means a fragrance-free moisturising soap for sensitive skin (fragrances are bad news for skin). Also, you don’t need to soap everywhere every day, just stinky areas such as underarms. • Towel off. Leave your body a little damp – leftover water locks in moisture. Then apply a cream or lotion everywhere but between your toes, which is prone to fungal infections. Mirror check • Cover your face with SPF 30 or higher to protect against sunburn. Reapply as needed. • Pucker up. Protect your kisser, too. Use a petroleum jelly or shea butter-base lip balm with SPF 15 or higher. •…

When you’re sick, your body releases stress hormones that naturally raise your blood glucose levels and can prevent insulin from properly lowering them. So, the golden rule for anyone with diabetes is to test your glucose levels every 2-4 hours and monitor for ketones*. “The best medicine for colds and flu is plenty of rest, keep hydrated and monitor your temperature and blood sugar levels,” says endocrinologist Dr Sultan Linjawi. Some over-the-counter cold and flu medications may contain added (or extra) sugar that can have an effect on blood glucose levels (BGLs). We have outlined the most common ingredients and products that you should be aware of. COUGH SYRUP & LOZENGES We’re sure you’ve asked “regular or sugar-free?” Although sugar-free is better for you, the extent of an effect cough…

You may avoid politics and religion at the dinner table but when it comes to food, the beliefs of 20- and 30-somethings may catch you off guard. Instead of just dismissing millennials, consider that behind the buzzwords lurk concepts that may help manage your diabetes. ∗ USE THIS With a focus on vegetables and protein, these plans allow foods that are generally good for people with diabetes. ∗ IGNORE THIS Don’t take restrictions too seriously. Remember, you need some carbohydrate to keep blood sugar stable. WHOLE30 & PALEO Whole30 commits you to 30 days of eating nothing processed, no added sugar (real or artificial) and no grains, dairy, legumes or alcohol. With Paleo, meat, fish, eggs, vegies, fruits and nuts are on the menu. Like Whole30, Paleo allows only unprocessed…

No matter your fitness level, having a target to shoot for will help you to stay on track, boost your health and tone your body. “Your goal should be specific, measurable, attainable, relevant and timely (S.M.A.R.T.),” says Julia Valentour, an exercise physiologist for the American Council on Exercise. “For example, ‘I want to get in shape’ is vague, but ‘I want to be healthier by walking a half hour seven days a week’ is SMART.” In 2014-15, the Australian Bureau of Statistics reported that nearly one in three people aged 18-64 were insufficiently active – completing less than 150 minutes of exercise in the past week – while nearly 15 per cent of survey participants were inactive. We’ve got the plans to get you started, whether you are a beginner,…