Innholdsfortegnelse for March - April 2019 i Diabetic Living Australia

Confession time: I spent a bit more money than I expected over the Christmas and holiday break. I’m sure I’m not alone, so we’ve put together this special budget food issue to help get finances back on track and prove you don’t have to spend a lot of money to eat healthily – and deliciously. Every recipe includes the cost per serve, so you can see exactly how little it can cost to eat well. We know everyone’s budget is different, but we’re sure you’ll find plenty of recipes in this issue that suit your household’s spending. However, watching your wallet doesn’t mean socialising is off the menu – our dinner party feature on page 49 delivers a mouth-watering three-course meal for less than $10 per person. If you’re a…

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…

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, helpful…

$4.50 PER SERVE How our food works for you see page 77 NUTRITION INFO PER SERVE 2370kJ, protein 30g, total fat 22g (sat. fat 6g), carbs 55g, fibre 9g, sodium 315mg • Carb exchanges 3½ • GI estimate medium • Gluten free GF HAM, PEA & POLENTA CAKES This savoury sensation puts the spotlight firmly on healthy eating. see recipe, page 34 $4.50 PER SERVE GF LC CHICKEN, BROCCOLINI & BEETROOT SALAD WITH AVOCADO PESTO The ultimate superfood dinner, to give your body a boost. see recipe, page 34 NUTRITION INFO PER SERVE 1480kJ, protein 27g, total fat 22g (sat. fat 4g), carbs 8g, fibre 8g, sodium 90mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb $2.35 PER SERVE GF LC PEA, FETA & HERB FRITTATA…

PAPRIKA CHICKEN WITH CHERRY TOMATOES AND ZUCCHINI RIBBONS PREP TIME: 25 MINSCOOK TIME: 50 MINSSERVES 4 (AS A MAIN) 4 (150g each) chicken thigh cutlets, excess fat removed1 tsp smoked paprika1 tsp olive oil300ml water250g punnet cherry tomatoes2 zucchini, peeled into ribbons using a vegetable peelerJuice of 1 lemonFreshly ground black pepper1 cup small mint leaves90g (½ cup) quinoa, cooked following packet instructions, to serve2 bunches broccolini, steamed, to serve $3.90 PER SERVE 1 Put chicken, paprika and oil in medium bowl. Toss to coat chicken. Place chicken in a cold medium non-stick frying pan, skin-side down. Heat over medium for 5-6 minutes, or until the skin is really crisp. Carefully pour off any oil and fat from pan. 2 Turn chicken over and add water to pan. Reduce heat…

$1.25 PER SERVE How our food works for you see page 77 NUTRITION INFO PER SERVE 733kJ, protein 4g, total fat 8g (sat. fat 5g), carbs 21g, fibre 1g, sodium 146mg • Carb exchanges 1½ • GI estimate medium How it’s healthier A traditional crème brûlée contains eggs, full-fat milk and thickened cream, but in this version we’ve used low-fat Greek yoghurt and healthy blueberries. BLUEBERRY CHEESECAKE BRÛLÉE POTS PREP TIME: 10 MINS(+ COOLING AND CHILLING)COOK TIME: 10 MINSSERVES 8 (AS ANOCCASIONAL DESSERT) 125g blueberriesPinch ground cinnamonGrated zest and juice of 1 lemon2 Tbsp caster sugar1 tsp cornflour mixed to a paste with 1 tsp cold water200g light cream cheese, at room temperature150g low-fat Greek-style natural yoghurt1 tsp vanilla extract4 digestive biscuits, crumbled4 Tbsp demerara sugar 1 Place the blueberries,…

Lovable legumes Are you looking for a low-cost and environmentally friendly source of protein, that is naturally low in fat and contains no cholesterol?! Look no further than the legume family! Whether you choose soybeans, chickpeas, lima beans, red kidney beans, lentils or any other member of the Leguminosae family, you can rest assured you will be eating a wealth of nutrients, fibre and antioxidants. Research suggests that eating legumes may help in the management of blood glucose levels, cholesterol and weight; as well as reduce the risk of heart disease, diabetes and some cancers. When choosing canned varieties, look for those labelled as “no added salt” or “reduced salt”, or be sure to rinse your legumes well under running water, as this can reduce the sodium content by up…

Although I wrote a book called The $50 Weekly Shop, the $50 is really only a guide. Every family is different, and it may be that your goal will be to spend less than that, or more, depending on your circumstances. When I first did this, my sons were toddlers, with smaller appetites and different tastes to the ones they have now. Your family will have individual needs, too, so don’t beat yourself up if you can’t get your food bill down to $50 – the idea is to save money, and how easily you do that will depend on the number of children in your care, their ages, their activity levels, whether you are a sole parent or have a partner, where you live, whether you have vegetarians in…

Like with any goal, I find that if I can look forward to some kind of reward at the end, it keeps me going. When I first did the $50 weekly shop challenge, I used Cherry Ripes as my reward, so if I got to $50 I’d buy one – then eat it after the kids had gone to bed (toddlers don’t need chocolate!). It was something I really looked forward to – and even though it was only a very small treat, I cherished every bite! So use whatever small treat or incentive you like to keep you going. It might be, ‘If I get my shopping down to $100 this week, I’ll get my nails done.’ Of course, don’t make the incentive so expensive that you undo all…

Dr John Jorgensen, who is head of department at St George Private Hospital, Australia’s highest volume bariatric hospital, says the perception of obesity and surgery needs to change. “Many people perceive bariatric surgery as a cosmetic procedure, but really, it’s about saving lives, because without surgery people with severe obesity have a four-fold increased risk of premature death from complications such as diabetes, cardiovascular disease, sleep apnoea and arthritis.” Labelling obesity and diabetes as the ‘giant twin challenges’ confronting Australia’s health system, Dr Jorgensen also points out 45 different medical and scientific organisations, including the International Diabetes Federation, have recently declared that bariatric surgery is considered as a standard treatment for morbidly obese people living with diabetes. So, what can patients expect after surgery? “Many come to hospital with diabetes…

We’d love to hear from you! We want to hear your stories, answer your questions and share the love with other readers. Email us at diabeticliving@pacificmags.com.au READER ENQUIRIES diabeticliving@pacificmags.com.au OR (02) 9394 2350 SUBSCRIPTION ENQUIRIES subscriptions@pacificmags.com.au OR 1300 668 118 Diabetes Australia and JDRF are proud to support Diabetic Living. While all care has been taken in the preparation of the articles in this magazine, they should only be used as a guide, as neither Pacific Magazines nor Diabetes Australia is able to provide specific medical advice for people with diabetes or related conditions. Before following any health advice given in this magazine, please consult your healthcare professional. Recipes that are gluten free or have gluten-free options have been approved by Coeliac Australia.…

It’s my sweet tooth! It’s not that simple. While type 1 is triggered by genetics and unknown factors, type 2 is caused by a mix of genetics and lifestyle factors. One of those is being overweight, but it’s not just sugar that causes that. Plus, if you are overweight, that’s only a risk factor, not a direct cause of type 2. No more chocolate! False. As long as chocolate, or other foods containing added or natural sugars, are eaten as part of a healthy meal plan or combined with exercise, people with diabetes can definitely still enjoy them in moderation. Talk to your GP or dietitian for more info. Ugh. A ‘special diet’ Not really. These days ‘healthy eating’ for people who have diabetes is no different to the ‘healthy…

Why is it so important to take my diabetes medication exactly as it’s been prescribed? When you’ve been diagnosed with type 2 diabetes, sticking to your treatment plan is one of the best things you can do to help maintain your glucose levels within the ‘right’ range, which is crucial to lessen any diabetes-related damage that can occur to the kidneys, eyes, heart, feet and nerves. But since you can’t usually feel when your levels are too high or too low, it’s important to keep to your treatment regimen as closely as possible. That’s where the Terry White Chemmart Health app is invaluable. As well as sending you reminders when your scripts are running low, you can also order your prescriptions via the app to skip the queue in-store and…

Over the years Natalie has raised money for JDRF, Diabetes UK and other clinical research trials, and contributed 5 per cent of the profits made from Type 1 Clothing to research. “I wanted to contribute to the many other efforts, innovations and treatments that are being developed for type 1 diabetes around the world,” she says. Natalie also shares her knowledge of diabetes – from glucose monitors to fashion, dating and alcohol – through a series of vlogs on the YouTube channel Type One TV.…

$1.15 PER SERVE How our food works for you see page 77 NUTRITION INFO PER SERVE 9kJ, protein 0g, total fat 0g (sat. fat 0g), carbs 1g, fibre 2g, sodium 46mg • Carb exchanges 0 • GI estimate n/a • Gluten free • Lower carb GF LC HOMEMADE GINGERADE Lemon flavours get a zesty pick me up with ginger. see recipe, page 55 95 ¢ PER SERVE GF LC CREAMY ZUCCHINI, POTATO, THYME & GARLIC SOUP Boost your vegie intake with this hearty starter. see recipe, page 55 NUTRITION INFO PER SERVE 401kJ, protein 2g, total fat 5g (sat. fat 2g), carbs 9g, fibre 3g, sodium 237mg • Carb exchanges ½ • GI estimate high • Gluten free • Lower carb $ 2 PER SERVE GFO LC SLOW ROASTED TOMATO, CUCUMBER AND…

Snack bars are often a popular morning or afternoon tea option. However, many that are available in the supermarket are made from highly processed ingredients and can be laden with added sugars and fats. When choosing a healthier snack bar, look for those which are made with whole grains and also contain: • No more than 550kJ per serve; • Less than 10g total fat per 100g, with less than a third of that being saturated fat; • Less than 200mg sodium per 100g; and • Preferably, at least 3g fibre per serve (unfortunately fibre is not always listed). MESSY MONKEYS • Strawberry & Apple Snack Bars • Mango & Apple Snack Bars Both available in Coles and Woolworths, RRP $7. UNCLE TOBYS • Chewy Apple Crumble Muesli Bar •…

RECOVERY SMOOTHIE Put 100g strawberries, 1 small banana, 100g low-fat natural yoghurt, 2 tsp Nutella and 2 tsp smooth peanut butter in a blender and blend until smooth. Add 1 tsp chia seeds and 60ml (¼ cup) skim milk. Give a final blend to combine. Serve immediately. Serves 1. GF PER SERVE 1330kJ, protein 15g, total fat 11g (sat. fat 2g), carbs 35g, fibre 7g, sodium 181mg • Carb exchanges 2½ • GI estimate low • Gluten free PEACH MELBA SMOOTHIE Drain and rinse a 410g can peach halves in natural juice and place in a blender with 100g frozen raspberries. Add 100ml fresh orange juice and 80ml (1⁄3 cup) low-fat custard and blend together. Pour over ice, garnish with 1 Tbsp low-fat custard and a few raspberries. Best served…

‘Fancy value’ is the name I give anything with the words ‘gourmet’ or ‘organic’ on the label, or any luxury ingredient that inflates the price. Now, I do value organic foods, and I love that some people work hard to produce them, but I would never buy them from a supermarket. If you want to buy organic fruit and veg, go to a farmers' market or a local grocer and buy the real deal. (Smaller organic farmers often can’t afford the exorbitant costs for certification, but that doesn’t mean their produce isn’t nutritious and delicious!) Also, I hate to be the bearer of bad news, but research has shown organic fruit and veg is no healthier than standard fruit and veg. What’s way more important is whether or not you…

Recently I did a ‘No food shopping for a month’ challenge as my shopping balance had gotten out of control. (Yes, even I fall off the wagon!) So I used up everything in my pantry, fridge, freezer and garden, only buying fresh milk, bread mix and the occasional veggie that was pivotal to a recipe. I thought that was pretty good. And I tell you what, you certainly learn to be creative when you only use what you have. I came up with some terrific recipes, and some awful ones. (One turned out like dog food. Sookie and Bella loved it!)…

Not only are 65 per cent of Australian adults failing to achieve the recommended level of daily exercise, on average we’re spending more than 10 hours a day sitting, too. One way to avoid both of those health traps is by making sure you take enough daily steps. Use this five-step plan to shift your daily step count into the healthy zone. 1 First things first, assess yourself. You’re more likely to do what it takes to move more, if your step count is on the light side, once you know where you’re currently at. Download a free activity tracker app (such as Steps, Walksome or Activity Tracker Pedometer) and use it for a few days. 2 Then, set a ‘step goal’. Use your current daily step tally as a…

1 Size matters You can eat too much healthy food, and many of us serve up large portions of lean meat and lashings of rice and pasta while we skimp on the vegetables. Generally, the later you have dinner, the smaller the portion should be. When it comes to meat and chicken, stick to a palm-sized serve and less than a cup of cooked rice, pasta or grains. Loading a plate with 2-3 cups of salad or veg will keep other foods under control. Another option is to swap your main meal to lunch and keep dinner a simple affair of soup or salad. 2 It’s all about timing If you enjoy your first meal too late in the day, you will have missed the benefits that come with giving…

Sydney orthopaedic surgeon Dr Jonathan Herald answers your most asked questions on frozen shoulder – a frustrating and common complication of diabetes WHAT IS FROZEN SHOULDER? Frozen shoulder – also called adhesive capsulitis – is a severely painful and disabling shoulder condition that disrupts sleep and causes pain that ranges from mild to breathtaking. It can also cause stiffness and your range of motion may be impacted, making it difficult to do everyday tasks such as putting on a bra, getting into a coat or reaching overhead or across your chest. For people with diabetes it can create difficulties with injecting insulin into the arm. Over time, the ability to move your shoulder is significantly reduced, so much so that it literally becomes “frozen”. What are the medical “phases” of…

You don’t need to have a tonne of time or equipment available to tone up everywhere. We’ve put together a whole-body routine that focuses on all the major muscle groups. Where possible, each exercise has two movement patterns, so you’ll activate muscles that work together to perform certain movements. For example, the crunch and superman will strengthen both major core muscle groups – the abdominals and lower back – that stabilise your entire body. Building strength in both will help with proper posture and prevent things such as back injury. Let’s get started! 1 SQUAT Stand with feet hip-to shoulder-width apart, toes forward or slightly outward. Slowly flex at the hips and knees, and lower body until your thighs are parallel with floor (or as far as your joints allow).…

1 LIVE YOUR BEST LIFE Accepting that you are only human and that some things are within our control, while others are not, is the beginning of creating a good mental state for yourself. Training your mind to accept what happens, and acknowledging that sometimes life is hard, is how the Stoics lived for years. Dating back to about 300BC in Greece, Stoicism continues to influence people today. To begin your path of self-improvement, try putting these four virtues of Stoicism into action today: • WISDOM: rather than letting your emotions get the best of you, try approaching complex situations in a calm, logical and informed manner. • COURAGE: learn to face your daily challenges with clarity and integrity – don’t let fear stop you. • JUSTICE: learn to treat…

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…

What’s the difference? • 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…

A WEEK OF DINNERS FOR $50 How our food works for you see page 77 NUTRITION INFO PER SERVE 1690kJ, protein 33g, total fat 9g (sat. fat 2g), carbs 42g, fibre 11g, sodium 620mg • Carb exchanges 3 • GI estimate low • Gluten-free option GFO MONDAY HONEY SOY BEEF There’s no need for takeaway with this easy main meal. see recipe, page 27 NUTRITION INFO PER SERVE 1980kJ, protein 40g, total fat 14g (sat. fat 6g), carbs 42g, fibre 8g, sodium 700mg • Carb exchanges 3 • GI estimate medium TUESDAY CHICKEN & VEGIE PIZZA Making your own version from scratch is a breeze! see recipe, page 27 GFO LC WEDNESDAY MUSTARD PORK WITH STIR-FRIED GREENS A simple yet satisfying dinner for two. see recipe, page 28 NUTRITION INFO PER SERVE 1670kJ,…

$3.35 PER SERVE BEEF CHOW MEIN Plenty of vegies and Chinese spice give this classic dish its flavour to savour. see recipe, page 63 NUTRITION INFO PER SERVE 1300kJ, protein 28g, total fat 5g (sat. fat 2g), carbs 33g, fibre 8g, sodium 724mg • Carb exchanges 2 • GI estimate low $4.95 PER SERVE GF STUFFED CABBAGE LEAVES Get some pork on your fork with a healthy helping of salad and veg, too. see recipe, page 63 How our food works for you see page 77 NUTRITION INFO PER SERVE 1590kJ, protein 37g, total fat 9g (sat. fat 4g), carbs 32g, fibre 10g, sodium 629mg • Carb exchanges 2 • GI estimate low • Gluten free $3.70 PER SERVE GFO MOUSSAKA With lashings of eggplant, you won’t be able to resist this…

SUPERMARKET CRUSH DRINK UP Looking for a low-kilojoule drink that is packed with flavour? Try Saxbys Diet Lemon Squash – all the tang of regular lemon squash, but without all the kJs. It’s delicious on its own, or try serving over ice in a tall glass with some torn mint leaves, fresh smashed raspberries and a thin slice of ginger. For more information, visit saxbys.com.au. DL loves KITCHEN TIP Put eggs on the menu Eggs are a great source of protein and a huge range of vitamins and minerals, such as folate, selenium, vitamin B12 and iodine. Plus, they are a cheap and easy meal option. To get the most out of your eggs, follow these handy hints. • Store eggs in their original carton in the fridge as soon…

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. GFO NUTRITION INFO PER SERVE 1650kJ, protein 29g, total fat 13g (sat. fat 5g), carbs 36g, fibre 8g, sodium 250mg • Carb exchanges 2½ • GI estimate low • Gluten-free option Brand names We often use product names to make it easier to find…

The great thing about the $50 weekly shop challenge is that you can’t mess it up – every dollar you save on groceries is a success. And really, the most important factor is your mindset. If you really want to do it, you will. Here are some of the ways I kept myself motivated – they might work for you. TAKING FIVE MINUTES EVERY NIGHT TO PREPARE FOR THE NEXT DAY The kids are in bed, you’ve had your cup of tea and a biscuit. Before you go to bed at night – if you can – think about what you may want for dinner the next night. Take the meat or meal out of the freezer and place it on a plate in the fridge. This has so many…

If you’re unsure about what to eat, you are certainly not alone. There’s plenty of confusing and conflicting information out there when it comes to good nutrition, particularly when you have diabetes. Fortunately, healthy eating doesn’t need to be hard. We cut through the jargon and got the straight talk on how to eat well. Should I go low carb if I have diabetes? There’s certainly some evidence to show low-carb diets can help with improving blood glucose levels and blood fats, and reducing medication needs in people with type 2 diabetes. But other diets, including Mediterranean and low-fat vegetarian diets, have shown similar benefits. And we don’t know the long-term effect of a very low-carb diet. Those in favour of low-carb diets for diabetes say cutting carbs is the…

TYPE 2 I was diagnosed with type 2 seven years ago, when I was 29, and to be honest, it didn’t come as much of a surprise. For me, and my brother George, diabetes was like pulling the bad-luck card in the genetic lottery. My dad has type 2, as did most of our aunts and uncles on both sides, our grandparents and a few of our cousins. So I always knew I was at an increased risk. Plus, I’d always been overweight. For the most part it was a gradual thing, creeping on slowly year after year. But in 2003 I was a passenger on a train that derailed and crashed after the driver suffered a heart attack. I saw other passengers die in front of me and the…

Perform 8-12 repetitions of each move (or until you break form), 2-4 sets per exercise. Take a 2–3 minute break between each set. Complete this 30-minute routine 2–3 times a week on non-consecutive days. Warm Up Use an aerobic machine such as an elliptical or rower to warm up both upper-and lower-body muscles. At home? March in place at a comfortable pace, pumping arms above head (raise the roof) and out in front (push the door), for 5 minutes. Perform a set for each exercise with light resistance to warm up your muscles. Cool Down Include 1-4 sets of static stretching in your cool down that target each muscle used in this workout. Stretch until you feel slight discomfort, and hold for 10–30 seconds. Stretching daily improves flexibility.…

Close your eyes and think back to how phones used to function. My recollection is of hiding in the kitchen pantry hanging onto the receiver – connected by a coiled cord that always had a few coils out of sync – to a wall-mounted beige dial-up telephone. The door to the pantry had mission brown louvres, so the hiding was pointless – everyone could hear every word. Whatever your memory, unless you’re under 10, you will realise the phones we use now are connected to most daily functions of our lives. Next, have a think about your memory of your diabetes management. For me, it goes back 35-odd years. My original lunch box-type kit of diabetes gear has been replaced time and again by smaller, quicker, more accurate equipment –…