Innholdsfortegnelse for November - December 2018 i Diabetic Living Australia

I love this time of the year – winter is well behind us, the promise of summer is still to come and it really does feel like anything is possible. I recently moved out of the city and have so enjoyed being able to see the seasons change – bulbs have bloomed, trees have blossomed and my little vegie patch is starting to bear fruit (well, rocket and kale). Which reminds me: we all have the chance to renew ourselves, to make a fresh start or continue to grow and evolve. My most recent fresh start has been to change up my exercise routine. I suddenly found jumping and lunging was doing me more harm than good and switched to a daily yoga session (from a smartphone app in my…

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 BGLs are…

Gary says: Your eyes have been described as the “window to the soul”. Well in diabetes, they are a window to healthy management. The eyes have structures such as the lens (for focus) and the retina (for light and colour perception) plus the macula (for clear, fine vision, such as for reading words), which can be affected by fluctuating glucose and blood pressure levels. Doctors and optometrists are particularly interested, as we can look into these “windows” and see changes early before the diabetes causes any damage such as cataracts, blood vessel damage or nerve damage. Eye damage can occur well before a person with diabetes is even aware of it. So it is recommended, even if you feel there is no change in your eyes, to have a thorough…

GROCERIES □ 400g can no-added-salt brown lentils □ 400g can no-added-salt chopped tomatoes □ 175g jar horseradish cream □ Small jar or pkt Ras el Hanout □ 80g pkt shelled unsalted pistachio nuts □ 284g jar St Dalfour Thick Apricot Spread □ 1 pkt 6 wholemeal pita pockets □ 500g pkt pearl barley □ 230g bottle capers in vinegar □ 500ml carton salt-reduced chicken stock FRUIT AND VEGETABLES □ 1 bunch flat-leaf parsley □ 3 lemons □ 1 orange □ 100g baby spinach leaves □ 60g rocket leaves □ 1 bunch mint leaves □ 1 bunch rosemary □ 1 bunch broccolini □ 2 red onions □ 4 carrots □ 1 brown onion □ ½ bunch celery □ 1 bunch kale □ 1 small red chilli □ □ 1 Lebanese cucumber…

Drink Blood orange fizz S tarter Prosciutto-wrapped prawns with rocket and parmesan salad Main Maple-and-orange-glazed turkey Sides Macadamia, apricot and sage stuffing muffins Beans with gremolata Roasted baby carrots with honey and dukkah, or Steamed potatoes with garlic mayo and herbs Dessert Mixed berry trifle Drink BLOOD ORANGE FIZZ PREP TIME: 10 MINS (+ 30 MINS MACERATING) SERVES 8 (AS A DRINK) 125ml (½ cup) Aperol250g punnet strawberries, finely chopped2 oranges, skin and white pith removed, segments removed, finely chopped1 cup mint leaves, torn1.25L bottle diet blood orange sparkling mineral water, chilled750ml bottle Yellowglen Jewel Pink, chilled 1 Put the Aperol, strawberries, orange and mint in a bowl. Stir. Set aside for 30 minutes to allow the fruit to macerate. 2 Pour the mineral water and wine into the fruit.…

GINGER AND BASIL STEAMED VEGETABLES PREP TIME: 15 MINS COOK TIME: 10 MINS SERVES 6 (AS A SIDE) 460g (4 cups) cauliflower florets3cm piece ginger, peeled, halved1 red capsicum, cut into strips2 00g snow peas, topped and tailed4 green shallots, trimmed, cut into 6cm pieces2 Tbsp shredded basil1 Tbsp olive oil1 Tbsp fresh lime juiceFreshly ground black pepperPinch chilli flakes (optional) 1 Place large steamer basket over a large saucepan or wok of simmering water. Add cauliflower and ginger. Cover and reduce heat to medium. Steam for 5 minutes or until the cauliflower is tender crisp. 2 Add capsicum, snow peas and green shallots to the basket. Toss. Cover and steam for 5 minutes or until the cauliflower is tender and the capsicum, snow peas and shallots are tender crisp.…

SMOKED SALMON, CUCUMBER AND BEETROOT SANDWICH PREP TIME: 10 MINS SERVES 2 (AS A LIGHT MEAL) 4 slices Helga’s Lower Carb Wholemeal & Seed Bread1 cup mixed salad leaves½ small carrot, coarsely grated30g snow pea sprouts, trimmed1 small (60g) cooked fresh beet (from supermarket), sliced, patted dry with paper towel90g salt-reduced smoked salmon Tzatiki 60g (¼ cup) low-fat Greek-style natural yoghurt¼ Lebanese cucumber, coarsely grated, excess moisture squeezed outZest of ¼ small lemon1 Tbsp shredded mintFreshly ground black pepper 1 To make the tzatziki, combine all the ingredients in a small bowl. 2 Spread tzatziki mixture across 2 slices of bread. Layer with leaves, carrot, snow pea sprouts and beet. Then top with smoked salmon. 3 Add on the second slices of bread. Cut in half to serve. How our…

HIDDEN CASHEW TRUFFLES PREP TIME: 45 MINS (+ CHILLING) COOK TIME: 10 MINS SERVES 20 (2 TRUFFLES EACH; AS A DESSERT) 125ml (½ cup) light thickened cream125g good-quality dark cooking chocolate, chopped1 Tbsp pure maple syrup125g (¾ cup) unsalted raw cashews 1 Put the cream in a small saucepan and heat over medium until just comes to the boil. Remove the pan from the heat and add the chocolate. Stir until the chocolate melts. Stir in the maple syrup. Transfer to a bowl. Cover and put in the fridge for about 2 hours or until firm. 2 Meanwhile, preheat oven to 170°C (fan-forced). Spread the cashews over a baking tray. Bake for 8-10 minutes, stirring until once, or until golden. Set aside 40 whole cashews. Put the remaining cashews in…

Salads can make an easy and tasty lunch, dinner or side option and help you reach your 5-a-day target for vegies! However, it’s important to take care when choosing your salad dressings, as this could turn your salad from the perfect nutritious choice to one that’s high in saturated fats, sodium and even carbs! It’s easy to whip up a delicious salad dressing at home with a dash of your favourite vinegar (such as balsamic) or lemon juice, a drizzle of extra virgin olive oil or tahini, and a sprinkling of fresh or dried herbs. But if you are looking for a premade option to have on hand, look for one with less than: • 1000kJ per 100mL• 3g saturated fat per 100mL• 25g carbs per 100mL• 800mg sodium per…

It is not uncommon to experience weight loss plateaus whenever you are trying to lose more than 5kg, but the good news is that you often don’t need to work harder to get things moving again. Rather, it’s about trying a range of different approaches that act to boost your metabolism and help your body become more efficient at burning body fat, rather than cutting back and trying even harder. Here are the most common reasons that dieters experience weight loss plateaus and easy ways to get things moving in the right direction again. Kilojoules are too low While 5000-6000 kilojoules (1200-1300 calories) are often prescribed for weight loss, for anyone who is exercising regularly, or who has already lost 5-10kg, this may simply be too little energy. If your…

People with diabetes can’t eat sugar FACT: People with diabetes can eat what everyone else can eat. People with diabetes do not need ‘special foods’ and there is no need for a zero-sugar diet. People with diabetes can’t play sport FACT: As well as keeping fit and having fun, exercise is good for people living with diabetes, as it can help reduce the risk of diabetes-related complications. People with diabetes don’t live long lives FACT: Once diabetes has been diagnosed, you will have to manage the condition for the rest of your life. But this doesn’t mean that it will be a short life. People only get diabetes if they are overweight FACT: Being overweight can be a risk factor for type 2 diabetes, but people with diabetes look like…

Experiencing a rapid change in your vision can often be a first sign of diabetes. Plus, blurred vision is a potential complication of the disease. Incorporate these eye-saving tips into your daily routine to help prevent or slow the progression of diabetic eye disease. Remember to wear a wide-brimmed hat Hats shield your eyes from the sun’s harmful ultraviolet (UV) rays. Choose a hat that shades your entire head and neck. For the best protection, wear a hat with a brim all the way around that shades your face, ears and the back of your neck. Avoid straw hats with holes that let sunlight through. Wearing a baseball cap provides good shade for your eyes, but it’s not as good at protecting your ears and the back of your neck.…

When I was about eight years old, a friend pulled me aside to tell me all about a birthday party she was having. She was inviting the whole class, everyone except me. “I can’t invite you to my pool party,” she told me, “because you’re too fat.” I realise how crazy that sounds right now, but back then part of me thought it made sense. I hadn’t realised I was that chubby (for the record I was chubby, not obese) or that it affected things that much, especially the parties that I could or couldn’t attend. Since that point in my life, my weight has been a constant sore spot. In my 20s, Mondays were for new beginnings – new diets. I’ve dabbled in low-fat; I’ve trudged my way through…

7 MOVES FOR A 30-MINUTE STAIR WORKOUT 1 THE CARDIO Walk up the stairs one at a time, pumping your arms by your sides. To pick up the pace, ascend at a quick but careful clip. Try an interval approach, taking 10 steps at a walking pace, then jogging the next five. Once you’ve walked the stairs for 3-5 minutes, do one of the following strength exercises, walk for 3-5 minutes, try another strength move, and repeat until you’ve done them all. 7 easy workouts using the tairs To get your heart pumping, why not utilise an everyday tool? Climbing stairs is a simple exercise for people with diabetes and the best part is that you can do it almost anywhere. After a few repetitions, mix in some of our…

SOOTHE DRY SKIN This rich moisturiser is fast absorbing and contains natural ingredients which hydrate and nourish the skin. Suitable for very dry, dehydrated or sensitive skin, as well as skin irritated by eczema, dermatitis or psoriasis, it also prevents and relieves chafed skin, including babies’ skin and nappy rash. Visit nutrisynergy.com.au WEIGHT LOSS SUPPORT Developed in collaboration with the CSIRO, Impromy is proven to help you lose weight. With scientifically formulated meal replacements, smarter eating and support from trained consultants, better health is now within reach. RRP $49.95 for lifetime membership. Visit impromy.com CUTTING CARBS? Spud Lite is a potato that naturally has 25% less carbs than other potatoes. Bursting with nutrition, Spud Lite is a source of vitamin C and potassium. Not only that, it is a golden,…

STAR LETTER TAKING CONTROL Just received my September/October 2018 issue and read your great articles: ‘Time For A Change’ and Ilene’s story about ‘Beating Diabetes Shame’. I was in the supermarket one evening recently and overheard a staff member at the self-serve check out talking to another saying that people get type 2 diabetes from having an unhealthy lifestyle. I had to bite my tongue! Having been diagnosed as type 2 a few years ago, my husband has recently been diagnosed also. I was feeling that I could not even look after myself, with my BGLs all over the place, and now my partner needed me even more. I was off the rails and had to take control again. Blood levels are down to a safe level with medication and…

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

Kate says: Different foods, time zones and sitting for long periods can all make managing diabetes in the air more difficult. Here are a few tips that should help. • If you take insulin or diabetes medications that require you to eat at regular times, speak to your doctor or diabetes educator about managing time zones. • Many airlines offer special ‘diabetic’ meals. While not necessary, you may want to give it a try. It may mean you will get more fruit-based snacks and desserts. • Pack your own snacks so you have back-up in case you don’t get a suitable meal or meals don’t arrive at the times you need to eat. • Stay hydrated. Drink plenty of water and avoid alcohol or caffeine while in the air. •…

GROCERIES Sourdough bread: Use to make breadcrumbs. Pita bread: Cut into wedges. Bake in oven preheated to 170°C (fan-forced) for 8-10 minutes or until crispy. Serve as a snack or as a dipper for low-fat dips. Horseradish cream: Use in dressing or sauces. Ras el Hanout: Use in soups or casseroles. Pistachio nuts: Nibble on as a snack, use in salads or baking. Apricot spread: Spread on toast, use in cakes (as an alternative to sugar) or in savoury sauces. Barley: Use in soups/casseroles. Capers: Use in pasta sauces, salads or throw a few onto your low-fat pizza topping. Stock: Use in soups, sauces or casseroles. FRUIT AND VEGETABLES Parsley, mint and rosemary: Use parsley and mint to make tabouli or use in salads or on sandwiches. Finely chop the…

SPICED CHERRY AND VANILLA BISCUITS PREP TIME: 20 MINS (+ FREEZING) COOK TIME: 30 MINS MAKES 36 BISCUITS (1 PER SERVE, AS A SNACK) 125g light margarine60g (⅓ cup) brown sugar80g (⅓ cup) caster sugar60g egg1 tsp vanilla bean paste150g (1 cup) self-raising flour80g (½ cup) wholemeal plain flour1 tsp mixed spice1 tsp ground cinnamon80g glacé cherries, patted dry with paper towel, finely chopped 1 Using electric beaters, beat the margarine and sugars in a medium bowl until well combined. Add the egg and vanilla bean paste. Beat until well combined. 2 Add the flours, mixed spice, cinnamon and cherries to the mixture. Use a wooden spoon to mix until well combined. Divide the mixture into two and roll each into a 22cm (about 4cm wide) log. Wrap each firmly…

STEP 1 ASSEMBLE Fold baking paper in half to mark the centre. Arrange vegies in middle of one side of baking paper. Top vegetable mixture with fish, drizzle with olive oil, and top with an orange slice. STEP 2 CRIMP PAPER Fold baking paper over the fish. Beginning at the bottom, fold and pleat the paper toward the fish. Continue to fold and pleat, moving toward the top and forming a half-moon shape. STEP 3 TEST DONENESS You’ll have to cut open the packets to check for doneness. Check after 25 minutes if the fish is 2cm thick. If the fish is closer to 2.5cm thick, check at 30 minutes.…

BANANA BREAD WITH RICOTTA CREAM PREP TIME: 30 MINS COOK TIME: 1 HOUR SERVES 8 (AS A BREAKFAST) 140g light margarine125g (¾ cup) brown sugar2 x 60g eggs, at room temperature3 small very ripe bananasZest of 1 lemon1 tsp vanilla bean paste80ml (⅓ cup) buttermilk225g (1½ cups) self-raising flour1 Tbsp psyllium husk1 tsp ground cinnamon½ tsp bicarbonate of soda Vanilla ricotta cream 250g smooth ricotta1 tsp vanilla bean pasteZest of 1 orange80ml (⅓ cup) fresh orange juice Raspberry compote Zest of 2 oranges100ml fresh orange juice80g (⅓ cup) sugar600g raspberries 1 Preheat oven to 140°C (fan-forced). Spray a 21 x 10.5 x 7cm loaf tin with cooking spray and line with baking paper, allowing the paper to overhang the sides. 2 Using electric beaters, beat the margarine and sugar in…

Ramen is one of the world’s hottest dishes right now and is an excellent way to incorporate a mix of veg and proteins in your daily diet. PORK AND TOFU RAMEN PREP TIME: 15 MINS COOK TIME: 20 MINS SERVES 4 (AS A LIGHT MEAL) 300g piece pork fillet, trimmed of fat2 tsp sesame oil1 brown onion, finely chopped4 cloves garlic, crushed1 green chilli, deseeded, finely chopped8cm piece ginger, cut into fine batons1 tsp Massel Salt-Reduced Chicken Stock Powder1.5L (6 cups) boiling water20g dried sliced shiitake mushrooms, soaked (see Cook’s Tip, opposite)1 Tbsp salt-reduced or gluten-free soy sauce4 x 60g eggs200g dried or dried gluten free soba noodles100g sugar snap peas, trimmed2 bunches English spinach, trimmed, washed300g silken tofuCoriander leaves, sliced bamboo shoots and toasted sesame seeds, to serve 1…

STRAWBERRY BANANA FROZEN CUPS Line small patty pans with foil baking cups. Use a fork to mash 3 overripe bananas in a large bowl. Stir in 560g (2 cups) strawberry fat-free Greekstyle natural yoghurt. Spoon into the foil cups. Top with ½ cup sliced or chopped small strawberries. Cover. Freeze for 4-5 hours or until firm. If necessary, set aside at room temperature for 10 minutes to soften before eating. Serves 12 (1 frozen cup each; as a snack or dessert) NUTRITION INFO GF PER SERVE 355kJ, protein 3g, total fat 3g (sat. fat 2g), carbs 12g, fibre 1g, sodium 19mg • Carb exchanges 1 • GI estimate Low • Gluten free BANANA ENERGY BITES Use a fork to mash 1 overripe banana in a medium bowl. Stir in 90g…

Linda Shumway managed her diet carefully during the day. She portioned food thoughtfully, read food labels and tracked carbohydrates. But at the end of the day, her stress set in. Four years after being diagnosed with type 2 diabetes, she began eating large quantities of Doritos, Cheezels and barbecue-flavoured potato chips at night. “When they were on sale, I stocked up,” she says. Eating crunchy, salty snacks made her feel special and kept her emotions at bay. So she kept up the habit for more than a year, until she learned of the consequences. “I never realised the damage I was doing until an annual blood test revealed kidney disease, stage 2,” says Shumway. “I now know emotions control my eating habits, and I’m determined to change my habits for…

When you think about health professionals who can help manage chronic diseases, your dentist is probably not high on the list. However, if you look at diabetes as an example, evidence indicates that your oral health professional should be an important player on your health-care team, and not just to look after your mouth. In fact, an oral health professional can often help people with diabetes improve their long-term general health outcomes, including managing their blood glucose levels. The prevalence of diabetes in Australia is of significant concern. 1.7 million Australians have diabetes, with more than 100,000 developing the disease in the past year alone. While in itself, managing diabetes is a never-ending juggling act, managing the risk of the many health issues associated with diabetes can become overwhelming. These…

According to the Dietitians Association of Australia, if someone has insulin resistance this means “their body does not respond properly to the hormone insulin”. Insulin is a hormone produced by the pancreas that helps to manage your blood glucose levels. The normal function of this hormone is to transfer the blood’s glucose into liver and muscle cells to be used up for energy. The bodies of those who are resistant to insulin create higher levels of this hormone to keep blood glucose levels within the normal range – despite the body resisting it. Insulin resistance is more common in people with a family history of diabetes, who are overweight, physically inactive, have type 2 diabetes and/or polycystic ovary syndrome or are from an ethnic group (such as Indigenous Australians and…

1 BOOST YOUR ENERGY Usually, your body is able to absorb enough vitamins through the food you eat for the growth, repair and normal function of your body. However, living with an autoimmune disease can impact some of the vitamins absorbed – and our busy, on-the-go lifestyles can also affect how we’re feeling. Low in sodium and fat, and only containing 16g of carbohydrates per serve, BodyCare Nutrition’s Revitalise ($32.95, available in three flavours: vanilla, chocolate and coffee) is suitable for people with diabetes. It provides a revitalising boost in one health shake, helping to boost immunity, energy levels, heart and blood health. Visit bodycare nutrition.com.au. NOTE: Always discuss with your healthcare team before making changes to your diet. You cannot control the results, only your actions– Allan Lokos, teacher…

So this year it’s going to be a Jones Family Christmas. My tribe of Palmers are hitching up our tackle and heading north of Sydney to my brother-in-law’s property just outside of Armidale. Along with the excitement of a road trip and prep for our holiday, there are plenty of things to get across the line before the jolly, elegantly rounded, generous fella in the big red suit comes to find us in the country. Pre-Christmas is a tough few weeks for many and asking a couple of questions of your diabetes management as you roll through it can be more of a help to you than you may realise. Firstly, when the soup is about to hit the fan in the lead-up to Christmas, it can be a great…

Dr Kate Marsh Dietition & 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 Rachel Freeman Diabetes educator Rachel also works at the Australian Diabetes Educators Association: adea.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…

1 YOU’RE NOT ALONE About 280 Aussies develop diabetes every day – one person every five minutes. And for every four people diagnosed, someone else is living with diabetes but doesn’t know. The longer diabetes goes undiagnosed, the more it can impact your overall health. 2 IT'S YOUR MOVE Continuing or starting regular physical activity will help lower your short- and long-term BGLs and can also help certain diabetes medications work more effectively. Plus, along with a healthy diet, losing weight – as little as 5 per cent of your body weight – can also have a positive impact. 3 WE’RE HERE Wondering where to start? Combined with advice from your healthcare team, you’ve made a great first step. In this (and every!) issue of Diabetic Living, you’ll find practical,…

ORANGE & ROSEMARY PORK WITH BROCCOLI & PEA MASH PREP TIME: 15 MINS COOK TIME: 20 MINS SERVES 2 (AS A MAIN) 1 tsp olive oil2 x 150g pieces lean pork fillet, trimmed of fat5 eshalots, halved2 rosemary sprigs125ml (½ cup) salt-reduced or gluten free chicken stock1 tsp smoked paprika1 tsp honey1 orange, peel and white pith removed Broccoli & pea mash 200g broccoli, cut into small florets3 green shallots, chopped100g frozen baby peas 1 Heat the oil in a large non-stick frying pan over medium-high heat. Add the pork and cook, turning the meat to seal it. Once browned, remove pork from the pan and reduce heat to low. Add the eshalots, cut-side down, cover and cook for 8-10 minutes or until softened. 2 Return the pork to the…

LENTIL RAGU WITH ZUCCHINI PREP TIME: 15 MINS COOK TIME: 40 MINS SERVES 4 (AS A MAIN) 1 Tbsp olive oil, plus ½ tsp extra2 celery sticks, chopped1 carrot, chopped1 brown onion, finely chopped2 cloves garlic, chopped100g button mushrooms, quartered250g dried red lentils250ml (1 cup) passata500ml (2 cups) salt-reduced vegetable stock or gluten free stock½ tsp dried oregano1 Tbsp balsamic vinegar2 large zucchini, cut into noodles using a spiraliser, julienne peeler or knife 1 Heat the 1 Tbsp oil in large non-stick frying pan over high heat. Add celery, carrot, onion and garlic. Cook, stirring often, for 4-5 minutes or until vegies start to soften and colour. Add mushrooms. Cook, stirring often, for 2 minutes. 2 Add lentils, passata, stock, oregano and vinegar. Cover. Bring to boil. Reduce heat to…

BAKED FISH WITH ANCHOVY CRUMBS PREP TIME: 5 MINS COOK TIME: 15 MINS SERVES 4 (AS A MAIN) 50g crustless sourdough white bread or gluten free bread2 cloves garlic, roughly chopped6 anchovy fillets in oil, drained2 tsp olive oil2 tsp chopped rosemary leavesFreshly ground black pepper4 (about 150g each) skinless and boneless white fish fillets800g Zerella Baby Spud Lite potatoes, halved, steamed, to serve400g green beans, trimmed, steamed, to serve 1 Preheat oven to 180°C (fan-forced). Line a baking tray with baking paper. Set aside. 2 Tear bread into pieces and put into a food processor. Add garlic, anchovy fillets, oil and rosemary. Season with pepper. Pulse until crumbs. 3 Arrange the fish on the baking tray and pile the crumbs on top. Bake for 12-15 minutes or until the…

PUMPKIN & LENTIL KORMA CURRY PREP TIME: 15 MINS COOK TIME: 15 MINS SERVES 4 (AS A MAIN) 1 Tbsp olive oil1 small brown onion, finely chopped2 Tbsp korma curry paste400g can no-added-salt chopped tomatoes2 tsp cornflour400g can Carnation Light & Creamy Coconut Flavoured Milk500g butternut pumpkin, peeled, chopped into bite-sized chunks420g can no-added-salt brown lentils, rinsed and drained200g baby spinach leaves150g low-fat Greek-style natural yoghurt, whisked until smoothExtra Greek-style natural yoghurt, to serve (optional)4 small (48g each) naan breads, warmed, to serve 1 Heat the oil in a large non-stick frying pan over medium heat. Add the onion and cook for 3-4 minutes or until the onion softens slightly. Add the curry paste and cook, stirring, for 1 minute. Add the tomatoes and combined cornflour and milk. Simmer for…

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! NUTRITION INFO GFO LC PER SERVE 1570kJ, protein 41g, total fat 14g (sat. fat 6g), carbs 17g, fibre 10g, sodium 341mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb Serves 2 (as a main) We show you whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, “as an occasional dish”, it should only be eaten as a treat, such as once a fortnight. Brand names We often use product names…

Water, water everywhere! Water makes up more than 50 per cent of our body and plays a vital role in breaking down food and delivering nutrients to our cells. It is contained in our bones, fat and lean muscle. Without it, we would not survive! It is essential that we replenish our water stores daily to ensure our body continues to function. As a general guide, adults should aim to drink at least 2L (8 cups) of water every day, but even more during these warmer months. You may also need to increase your fluid intake when you are unwell or have high blood glucose levels. If you currently find it difficult to meet your fluid needs, try some of our top tips to increase your water intake and keep…

Diabetes is one of the most misunderstood health conditions and diabetes-related stigma is a very real issue for many Australians living with diabetes. Having “concerned” friends ask about their eating habits or being questioned about whether they caused their own diabetes only makes managing and living with diabetes even more difficult. Diabetes Victoria recently launched a campaign to bust common myths about diabetes to help people become more knowledgeable about the condition and raise awareness about all types of diabetes and the myriad misconceptions surrounding each. “Diabetes-related stigma is a very real issue for most people living with diabetes. Being questioned whether or not they can eat certain foods or being blamed for developing diabetes only adds to the pressure of managing and living with this complex health condition,” says…

Our core provides stability for everything we do. A strong core keeps our bodies steady and balanced, taking the pressure off our arms, legs and lower back – which have to work overtime when the core is weak. Strong core muscles can help prevent poor posture and muscle strains, and even help relieve chronic low back pain. Despite the stereotype of picture-perfect abs, your core doesn’t just consist of your abdominal muscles – it also includes your lower and middle back, hips, upper thighs and upper torso. And just because someone has six-pack abs doesn’t mean they have a strong core, either. Core strength comes from all your core muscles working together. This means core exercises should go beyond the crunch to include side-to-side, front-to-back and rotational movements that strengthen…