Innholdsfortegnelse for January - February 2019 i Diabetic Living Australia

I love fresh starts – there’s nothing quite as motivating as a new diary, a clean sheet of paper or the start of a new year. It’s a wonderful opportunity to embark on something you might have been thinking about, but haven’t quite acted on yet. In 2019 I’m going to focus on being active every day – it doesn’t need to be structured exercise, but it does need to be movement. It’s far too easy for me to get stuck in my desk chair all day, which is not good for my mental or physical health. No fancy exercise equipment is required – just a pair of comfy shoes and 10 minutes outside a couple of times a day will be enough to get me started. If you’re keen…

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,…

Sultan says: First of all, make sure you get a travel letter from your doctor that states you are on insulin and need to keep supplies with you at all times. This can really help when going through customs. Secondly, you need to buy a couple of cold packs to store insulin to keep it within temperature. I recommend taking extra insulin and splitting it between your hand luggage and suitcases just in case. Hotels usually have fridges in which you can store your supplies. If not, ask for one to be sent to your room. But be careful – you don’t want it to freeze. Storing on the door or middle front is best. The last thing to consider is changing time zones and adjusting insulin injections. Usually it’s…

My New Year’s resolution this year is to lose some weight. What’s the best way to get started for long-term success? Losing a few kilos if your weight has crept up is a great goal to aim for, as it’s an effective way to help reduce your risk of a number of health conditions, including heart disease, diabetes and even some types of cancer. Plus, losing weight can help you manage your type 2 diabetes, if you’ve already been diagnosed. But, while weight loss is a common New Year’s resolution, it can be hard to maintain motivation after a few weeks, so it’s important to start with small changes, making sure they’re things you can integrate into your current lifestyle. This will help build your confidence in your ability to…

GROCERIES □ 140g container Massel Salt-Reduced Chicken Stock Powder □ 230g jar capers in vinegar □ 440g jar Kalamata olives □ 250g box Blu Gourmet Pearl Couscous □ 425g can no-added-salt brown lentils □ 70g pine nuts □ 375g pkt raisins □ 400g jar passata □ 250g pkt Helga’s Wholemeal Lower Carb Wraps FRUIT AND VEGETABLES □ 1 small brown onion + 3 brown onions □ 1 red capsicum + 1 small red capsicum □ 1 zucchini + 1 small zucchini □ 1 eggplant + 2 baby (slender) eggplants □ 200g Swiss brown mushrooms □ 1.5kg pkt Zerella Spud Lite potatoes □ 2 cobs corn □ ¼ red cabbage □ 1 tomato + 1 small tomato □ 25g rocket leaves □ 1 bunch radishes □ 1 small avocado □ ½…

NUTRITION INFO PER SERVE (per slice) 472kJ, protein 4g, total fat 2g (sat. fat 0g), carbs 18g, fibre 2g, sodium 119mg • Carb exchanges 1• GI estimate low SEEDED WHOLEMEAL LOAF PREP TIME: 15 MINS (+ COOLING AND 1 HOUR 45 MINS PROVING) COOK TIME: 45 MINS MAKES 1 LOAF (20 SLICES) 270g (1⅔ cup) wholemeal plain flour150g (1 cup) baker’s flour100g spelt flour7g sachet dried yeast1 tsp fine salt1 Tbsp treacle250ml (1 cup) lukewarm water50g mixed seeds (see Cook’s Tip)1 egg yolk (from 60g egg), lightly whisked 1 Combine all flours in a large bowl with the yeast and salt. Mix treacle with lukewarm water in a jug until well combined. Stir into the flour to make a slightly sticky dough. If you need to add more water, add…

GFO LC SPICY CHICKEN & AVOCADO WRAPS This quick and simple favourite packs a punch. see recipe, page 56 NUTRITION INFO PER SERVE 1710kJ, protein 34g, total fat 19g (sat. fat 5g), carbs 20g, fibre 7g, sodium 326mg • Carb exchanges 1½• GI estimate low• Gluten-free option• Lower carb SPICY CHICKEN & AVOCADO WRAPS PREP TIME: 10 MINS COOK TIME: 10 MINS SERVES 2 (AS A MAIN) 250g skinless chicken breast fillet, trimmed of fat, thinly diagonally slicedGenerous squeeze lime juice¼ tsp chilli powder1 clove garlic, chopped1 tsp olive oil½ avocado, halved, stone removed2 (45g each) Woolworths MixedGrain Wraps or gluten-free wraps1 drained roasted red capsicum in vinegar, patted dry with paper towel, thinly sliced¼ cup coriander leaves, chopped 1 Combine the chicken, lime juice, chilli powder and garlic. 2 Heat…

GFO LC SESAME SUGAR SNAPS A simple glaze for fresh sugar snaps. Yum! see recipe, page 65 How our food works for you see page 81 NUTRITION INFO PER SERVE 367kJ, protein 4g, total fat 4g (sat. fat 1g), carbs 5g, fibre 4g, sodium 143mg • Carb exchanges ½• GI estimate low• Gluten-free option• Lower carb SESAME SUGAR SNAPS PREP TIME: 5 MINS COOK TIME: 5 MINS SERVES 4 (AS A SIDE) 3 tsp salt-reduced or gluten-free soy sauce2 cloves garlic, crushed1 tsp finely grated ginger3 tsp toasted sesame oil450g sugar snap peas, trimmed1 cup shredded carrot1 tsp sesame seeds, to serve 1 Whisk the soy sauce, garlic, ginger and 1 tsp of the oil in a small bowl. Set aside. 2 Heat a large heavy-based frying pan over medium-high heat.…

Baking doesn’t have to be bad for you, and healthy baking doesn’t have to taste, or look, terrible. Next time you’re in the kitchen, see if you can create something delicious and nutritious. Often, when you use healthier alternatives in recipes, the flavour or texture may differ. Keep an open mind, though, as your tastebuds soon get used to the change, and it is worth it when you reap the benefits! Just by making a few simple tweaks, you can make better-for-you bakes. Here are four tips to get you on your way: • Start by using unsaturated oils such as sunflower and olive oils instead of saturated fats such as butter and coconut. Not only does this lower the amount of saturated fat in your bake, it also gives…

This menu planner has been created by a dietitian and exercise physiologist for the average person with diabetes. If you have special needs, please consult your own dietitian. Check the product packaging or the nutrition info boxes near our recipes for nutritional analysis. Road tripping Going on a road trip or travelling this summer? Be prepared for a lengthy journey by packing some healthy snacks to avoid relying on fast-food options. Below are our top 3 rules of travel snacks to help guide your choices: 1 Water! Never leave for a trip without a few bottles of water to keep you hydrated along the way. 2 Always pack carbs – choose low glycaemic index (GI) carbs to ensure prolonged energy and reduce the risk of hypos (e.g. wholegrain breads/wraps and…

Try these small steps to grow your confidence and foster self-trust. Speak up “You have to be an advocate for yourself,” says Sara Lasker, a certified diabetes educator who’s lived with type 1 for 35 years. If speaking up is a challenge, it can help to start small. At your next appointment, try asking your healthcare team to help you create one specific goal, such as eating a healthy breakfast each morning or checking your BGLs every day before lunch. Celebrate small wins Daily life with diabetes is filled with little moments of success – and you deserve to celebrate! Give yourself credit for small victories: checking your BGLs twice in one day or choosing to cook at home instead of eating out. Think of a reward system to track…

“Own it! This is my life now. I accept it and move along with this as my new reality. I choose life and as much health as I can get.” – Cindy Lou, type 2 “Focus on your actions, not numbers. We can only control our actions.” – Jess Weber, type 1 “Don’t dwell on what has already happened. Just keep pushing forward.” – Dena Holmes, type 1 “Technology helps take the stress out of managing my diabetes. I use [an] iPhone app to help manage my medication schedule, and the OneTouch Verio Flex Bluetooth meters to see blood [glucose] trends and track my carbs, insulin and exercise.” – Gary Gengler, type 2 “Celebrate the small wins and victories! Reduced [HbA1c] blood test results, a good blood [glucose] day, or…

Every household should have a basic first-aid kit. But when you have diabetes, the supplies you need go beyond bandaids and aspirin. Use this checklist to expand your home’s first-aid kit so you are ready for anything. Place these items in a lightweight, waterproof storage container with a snap-on lid. Keep the container with your other first-aid supplies in a dry, easy-to-access spot. Travelling? Bring it with you in the car or pack the supplies in a small pouch in your hand luggage. Prepare this kit now to avoid any last-minute troubles YOUR KIT CHECKLIST MONITORING SUPPLIES ☐ Extra test strips and lancets ☐ Spare batteries for your meter, plus spare sensors and transmitters for CGM ☐ Sharps container (in a pinch, use an empty water bottle) ☐ Hand sanitiser…

When my husband Silas was diagnosed with type 2 diabetes, it was a complete shock to both of us. He’d always been pretty healthy, worked as a horticulturalist so was strong and fit and, although he carried a few extra kilos, who doesn’t? He went to the doctor when he was about 45 for something unrelated but, as it had been a while since his last medical appointment, the GP jumped at the chance to run some general tests. The urine analysis showed high glucose and he was told without alarm to ‘watch that’ and ‘maybe lose a few kilos’. A year later, the follow-up test results were just as worrying. Fasting blood tests led to the inevitable conclusion he had joined the ranks of the 100,000 or so people…

1 ZUCCHINI POWER The perfect summer veg to enjoy raw, grilled, sliced or diced is the zucchini. Why? Because it has numerous benefits to your health, whether you have diabetes or not. Zucchini contains 35 per cent of your daily recommended intake of Vitamin C, and is rich in B-vitamins, which can boost your body’s energy production, reducing fatigue. High in water, it also has the ability to improve digestion, reducing constipation and other digestive issues. Further, zucchini is low in fat and sodium but, as a result, is high in potassium and fibre, which helps to maintain healthy blood circulation. And, due to the higher intake of fibre, you’ll feel fuller longer, reducing your BGLs and increasing insulin sensitivity. Lastly, this power food also has other health-protecting antioxidants and…

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…

Janine says: As frustrating as it is, it’s important to find a constructive way to work with people who can’t help but provide constant advice, prompts and commentary on how you are managing your diabetes. Why? Often they are partners, parents, friends and co-workers who care a lot about you, and who you care about, too. Start by letting them know how their ongoing advice makes you feel. Perhaps it makes you feel you can’t be trusted or you are not capable. Maybe it makes it harder for you to do what’s needed. Try not to criticise or blame, and recognise that most advice is motivated by good intentions. State what would be helpful and be clear about the kind of support you would like. Lastly, self-promote! Let your loved…

Remembering to take your medications on time – as well as recalling how to take them, when you’ve been prescribed a few different ones – can be a real challenge. This is where your local TerryWhite Chemmart pharmacist can help. As well as helping you to understand your medicines, we can provide you with the tools you need to get the most out of your medication. For example, by downloading our Health App, you can see a full list of your medicines and how often to take them, and you’ll also be able to easily order more from your phone, so that they’ll be ready and waiting when you go in to pick them up.?…

BEAN AND BARLEY SOUP The hefty fibre fix from this soup will keep you feeling satisfied. see recipe, page 35 How our food works for you see page 81 NUTRITION INFO PER SERVE 1380kJ, protein 14g, total fat 7g (sat. fat 1g), carbs 42g, fibre 18g, sodium 444mg • Carb exchanges 3• GI estimate low BEAN AND BARLEY SOUP PREP TIME: 10 MINS COOK TIME: 1 HOUR SERVES 4 (AS A LIGHT MEAL) 3 tsp olive oil1 large brown onion, finely chopped1 fennel bulb, quartered, core removed, sliced5 cloves garlic, crushed400g can no-added-salt chickpeas, rinsed and drained2 x 400g cans no-added-salt chopped tomatoes250ml (1 cup) salt-reduced vegetable stock625ml (2½ cups) water100g pearl barley, rinsed and drained400g can butter beans, rinsed and drained100g baby spinach leavesFreshly ground black pepper10g grated parmesan, to…

How our food works for you see page 81 NUTRITION INFO GF PER SERVE 516kJ, protein 2g, total fat 0g (sat. fat 0g), carbs 25g, fibre 5g, sodium 2mg • Carb exchanges 1½• GI estimate low• Gluten free INSTANT BERRY BANANA FREEZE Slice 2 ripe bananas into a bowl and add 200g frozen mixed berries. Blitz with a stick blender to make slushy ice and serve straight away in glasses with spoons. Serves 2. GFO LC AVOCADO WITH SOY & GINGER DRESSING see recipe, right NUTRITION INFO PER SERVE 456kJ, protein 1g, total fat 11g (sat. fat 2g), carbs 1g, fibre 2g, sodium 90mg • Carb exchanges 0• GI estimate n/a• Gluten-free option• Lower carb AVOCADO WITH SOY & GINGER DRESSING Mix a small grated clove garlic and ½ tsp…

GFO TRIPLE LAYER PAVLOVA WITH CHERRY-BERRY SAUCE Plus, orange mascarpone cream – yummo! see recipe, page 73 How our food works for you see page 81 NUTRITION INFO PER SERVE 823kJ, protein 4g, total fat 8g (sat. fat 4g), carbs 27g, fibre 1g, sodium 60mg • Carb exchanges 2• GI estimate medium• Gluten-free option TRIPLE LAYER PAVLOVA WITH CHERRY-BERRY SAUCE PREP TIME: 45 MINS (+ 1 HOUR STANDING + 2 HOURS CHILLING) COOK TIME: 35 MINS SERVES 16 (AS AN OCCASIONAL DESSERT) 4 egg whites (from 60g eggs), at room temperature1 tsp vanilla essence¼ tsp cream of tartar280g (1¼ cups) caster sugar40g (¼ cup) slivered almonds, toasted, finely chopped2 Tbsp Dutch cocoa powder60g good-quality dark chocolate, chopped2 Tbsp light thickened cream Orange mascarpone cream 125g mascarpone½ tsp orange zest60ml (¼ cup)…

How our food works for you see page 81 GFO NUTRITION INFO PER SERVE 1870kJ, protein 50g, total fat 12g (sat. fat 2g), carbs 28g, fibre 10g, sodium 72mg • Carb exchanges 2 • GI estimate low • Gluten-free option LENTIL VEGETABLE DHAL WITH CHICKEN Bring 500ml (2 cups) water to boil in large saucepan. Stir in 200g (1 cup) split red lentils, rinsed and drained. Return to boil. Reduce heat and simmer for 10-15 minutes or until lentils are tender, stirring in 125ml (½ cup) extra water, if mixture is too thick. Meanwhile, heat 1 Tbsp olive oil in a medium non-stick frying pan over medium-high heat. Add 1 chopped small brown onion, 1 Tbsp curry powder or gluten-free curry powder, and 1 crushed clove garlic. Cook, stirring occasionally,…

KITCHEN TIP WASH, DON’T PEEL Washing fresh produce is an essential step in cooking any meal. By washing all of your fruit and vegetables (even those that are pre-packaged or peeled) under clean, running tap water and drying with a clean cloth or paper towel, you may help reduce the risk of food-borne infections, by removing soil residue and reducing bacteria levels. The peel of most fruit and vegetables is edible and carries a wealth of nutrients and fibre! So, when possible, aim to keep the peel intact. However, there are exceptions, as some peels are far too hard, spiky or coarse to eat – for example, always remove the peel from pineapple, rockmelon, banana and watermelon. Smooth tech Vegetable and fruit-based smoothies and juices can be a great way…

One last snag on the barbie? Can’t get your eyes off the pudding? Christmas weight gain is no myth, with the average person gaining 0.48kg at Christmas, according to The New England Journal of Medicine. While this isn’t significant in the short term, the bad news is that this weight isn’t lost in the following 11 months – and Christmas remains a significant contributor to later-life obesity, the authors concluded. “Christmas is a danger period for weight gain as most of our festive activities revolve around food, parties, celebratory drinks and edible presents,” agrees Dr John Jorgensen, the Director of Bariatric Surgical services at St George Private Hospital. “So, allowing yourself to eat endlessly from the beginning of December to the middle of January, and then vowing to take it…

Take shortcuts Buy pre-prepped produce that’s already been chopped and washed to save time and make it easier to include vegetables in your meals. Seal it up Keep reusable containers in a variety of shapes and sizes to store prepped ingredients, cooked meals and frozen leftovers. Chop, chop! Invest in a quality knife – it can make meal prep faster, easier and more enjoyable (in other words, more likely to happen). Rotating a few easy recipes will help keep shopping simple, too We all know the drill: making more of your meals at home puts you in charge of the ingredients that go in and helps you save money by eating out less. But how do you make time for the kitchen when your days are already full? These strategies…

DAY-AND-DUSK LIGHTS Sync with your natural circadian rhythms with smart lights that turn warm and soft at night, and vibrant and bright in the morning. LIFX Mini Day & Dusk Light, $44.99, lifx.com.au SLEEP STAT 19% more likely to sleep well if you make your bed. Rose, anatolia and bergamot give this spray a blissful scent. Aroma Wash Linen Spray Bliss, from $11.99, adairs.com.au CAN YOU MAKE UP LOST SLEEP? Experts say it’s best to catch up by going to bed earlier – not by sleeping in. For two or three nights you’ve stayed up late, go to bed 30 minutes earlier than usual. A SIMPLE CHILD’S POSE could be the secret to a restful night’s sleep. Focusing on breathing and your body helps relieve tension and worries. A boost…

* HOW DO I KEEP TRACK OF EXPIRATION DATES? Check the expiration date on supplies at least once per year, recommends dietitian Evan Sisson. Make a ‘cheat sheet’ that lists all the expiration dates and pick a check-in date that’s easy to remember (such as New Year’s Day). Stock medications and test strips in order from oldest to newest, suggests dietitian Toby Smithson. * IS THIS ENOUGH? This kit is designed to supplement a traditional first-aid kit, and can help keep you prepared for small emergencies. You may want to build out a more robust emergency kit for larger events, especially if you live in an area that’s prone to natural disasters. This kit might include extra food and water, spare clothing, personal hygiene items and back-up battery power for…

Walking is a great way to get energised, manage weight, improve BGLs and reduce the risk of heart disease and diabetes complications. Keep up your summer momentum with this 12-minute circuit that will break up your – dare we say it – boring walking routine and help you stay active no matter what the weather. The goal Fit this circuit into your routine up to three times per week, with at least one day between sessions. STEP 1 THE WARM-UP Be sure to wear supportive shoes and comfortable clothing. If available, attach the treadmill’s stop-key tether to your shirt. Walk on the treadmill for 5-10 minutes at no incline. Choose an easy walking speed that doesn’t tire you out. Slowly increase the speed until you’re breathing harder but can still…

RHUBARB COCKTAIL In a cocktail shaker combine five 3mm-thick slices fresh ginger and two 6mm-thick slices rhubarb. Crush against side with a muddler or back of spoon. Add 30ml vodka, 2 Tbsp Rhubarb Syrup (recipe, below), and 1 tsp fresh lime juice. Add ice cubes, cover and shake until very cold. Strain through a small fine-mesh sieve into a tall ice-filled glass. Add 60ml (¼ cup) chilled soda water. Garnish with a lime slice and/or rhubarb swizzle stick. Makes 1 drink. RHUBARB SYRUP In a small saucepan combine 310ml (1¼ cups) water, 115g (1 cup) 6mm-thick slices rhubarb and 60g (¼ cup) sugar. Bring to boil then reduce heat. Simmer for 6 minutes or until rhubarb breaks down when stirred. Strain through a fine-mesh sieve and discard solids. Makes 310ml…

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…

Elissa says: Positivity is a must and information is power. Encourage her to attend information sessions, as this helped me enormously in understanding everything diabetes – even years after diagnosis. I found there is only so much information you can absorb at once. At first, I would go along to an information session and feel a little overwhelmed, but after a week or two of putting this knowledge into practice, I was ready and looking for more tips and education. I cannot recommend positivity enough. How you, as a parent, speak about diabetes will make a huge impact on how she feels about herself and her diabetes. Never blame anything on diabetes. Elissa Renouf is owner of Diabete-ezy and a mum of four kids with type 1. Her range of…

MONDAY LOADED BEEF NACHOS Baked wrap strips work as chips. recipe, page 25 How our food works for you see page 81 GFO NUTRITION INFO PER SERVE 2200kJ, protein 41g, total fat 21g (sat. fat 9g), carbs 36g, fibre 11g, sodium 516mg • Carb exchanges 2½• GI estimate low• Gluten-free option LOADED BEEF NACHOS PREP TIME: 15 MINS COOK TIME: 20 MINS SERVES 2 (AS A MAIN) 1 tsp extra virgin olive oil1 small red capsicum, finely chopped½ brown onion, finely chopped1 small zucchini, finely chopped½ cup fresh corn kernels200g extra lean beef mince3 tsp Mexican chilli powder125ml (½ cup) passata60ml (¼ cup) water1½ Helga’s Wholemeal Lower Carb Wraps or gluten-free wraps, cut into triangles or strips40g (⅓ cup) 25% reduced-fat grated cheese¼ small avocado, finely chopped¼ cup coriander, finely chopped,…

NUTRITION INFO GF PER SERVE 1080kJ, protein 12g, total fat 7g (sat. fat 6g), carbs 32g, fibre 5g, sodium 131mg • Carb exchanges 2• GI estimate low• Gluten free MATCHA BREAKFAST BOWL PREP TIME: 15 MINS SERVES 2 (AS A BREAKFAST) 300g low-fat natural yoghurt1 Tbsp matcha powder2 tsp maple syrup1 kiwifruit, skin removed, sliced1 peach, sliced150g punnet blueberries20g coconut flakes, toasted (see Cook’s Tip) 1 Put the yoghurt, matcha powder and maple syrup in a bowl. Whisk to combine. 2 Divide the matcha yoghurt between two serving bowls. Top with the kiwifruit, peach and blueberries. 3 Sprinkle the coconut flakes over the fruit. Serve. COOK’S TIP To toast the coconut flakes, cook in a small non-stick frying pan over medium heat, stirring, for 2-3 minutes or until toasted. Health…

GF FISH TACOS WITH RASPBERRY AND PINEAPPLE SALSA Step aside tomatoes, this recipe puts a tasty new spin on tacos. see recipe, page 49 How our food works for you see page 81 NUTRITION INFO PER SERVE 1580kJ, protein 28g, total fat 13g (sat. fat 1g), carbs 31g, fibre 8g, sodium 170mg • Carb exchanges 2• GI estimate low• Gluten free FISH TACOS WITH RASPBERRY AND PINEAPPLE SALSA PREP TIME: 15 MINS (+ 30 MINS MARINATING) COOK TIME: 10 MINS SERVES 4 (AS A MAIN MEAL) 1 Tbsp canola oil2 tsp Mexican chilli powderFreshly ground black pepper4 Tbsp fresh lime juice450g skinless and boneless white fish fillets130g (½ cup) fat-freeGreek-style natural yoghurt8 Mission White Corn Tortillas, warmed (see Cook’s Tip)1 cup finely shredded green cabbage¼ cup coriander leavesLime wedges, to serve…

* DRINK RESPONSIBLY Drink no more than two standard drinks a day and aim to include at least two alcohol-free days each week. * KNOW YOUR PORTIONS One standard drink is considered as 285ml (middy) full-strength beer, 425ml (schooner) light beer, 100ml wine or 30ml (1 nip) spirits. * CARRY AN ID Wear a medical alert bracelet or other ID that lets others know you have diabetes. * BEWARE OF HIGH-ENERGY MIXERS Pina coladas, Long Islands and margaritas pack in alcohol, sugar and kilojoules. Try low-kilojoule mixers such as soda water and diet drinks instead of juices and soft drinks. * EAT UP Eat a meal or snack containing carbs while drinking alcohol. Some people may need some extra carbs before going to sleep to reduce the risk of having…

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! RASPBERRY CLAFOUTIS see recipe, page 49 NUTRITION INFO PER SERVE 635kJ, protein 6g, total fat 5g (sat. fat 1g), carbs 18g, fibre 4g, sodium 71mg • Carb exchanges 1 • GI estimate medium 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 to make…

COFFEE BERRY SHAKE Blend ¾ cup frozen berries, 1 small banana, 80ml (⅓ cup) cooled espresso coffee, 80ml (⅓ cup) skim milk and 70g (⅓ cup) Five:am Coffee Bean yoghurt until smooth. Serves 2. GF PER SERVE 430kJ, protein 4g, total fat 2g (sat. fat 1g), carbs 16g, fibre 2g, sodium 45mg • Carb exchanges 1• GI estimate low• Gluten free RYVITAS WITH COTTAGE CHEESE & PEACH Spread 2 Ryvitas with 3 Tbsp low-fat cottage cheese. Top with 1 small sliced ripe peach, a few mint leaves and a sprinkle of freshly ground black pepper. Drizzle over a little fresh lime juice and serve. Serves 2. PER SERVE 405kJ, protein 5g, total fat 1g (sat. fat 0g), carbs 13g, fibre 4g, sodium 84mg • Carb exchanges 1• GI estimate low…

OVEN TRAY Roast an entire meal of vegies and meat at once with an inexpensive and super-versatile tray. SLOW COOKER Create hearty stews, tender roasts and overnight oatmeal with minimal hands-on time. FOOD PROCESSOR Make short work of chopping, slicing, shredding, pureeing and kneading.…