Innholdsfortegnelse for Nov/Dec 2016 i Diabetic Living Australia

Festive fun The weather is warming up, Christmas is looming and so is the temptation of family barbecues, office parties and festive feasts. When we were planning this issue we decided to provide celebration desserts and a Christmas menu that you could cook for family, friends and even complete strangers without disclosing that you have diabetes – unless, of course, you want to. We also wanted you to be able to bake delicious, love-filled gifts for people who have diabetes without compromising your health or theirs. And we wanted to capture all that’s wonderful about summer with tasty savoury treats brimming with seasonal produce. This time of year can inspire you to slim down and the DL team of health experts provide all the motivation you need in our Small…

Christmas biscuits Wish upon a star, or a tree or a bauble… they’re all delish! see recipe, page 36 >> lower carb How our food works for you see page 86 nutrition info PER SERVE 266kJ, protein 1.3g, total fat 1.7g (sat. fat 0.3g), carbs 10.5g, fibre 1g, sodium 28mg. • Carb exchanges 2⁄3. • GI estimate medium nutrition info PER SERVE 464kJ, protein 1g, total fat 3.6g (sat. fat 1.5g), carbs 18g, fibre 1g, sodium 81mg. • Carb exchanges 1¼. • GI estimate medium. Cherry and apple fruit pies Teasingly topless, these little tarts will really whet your appetite. see recipe, page 36 >> Mini fruit cakes When it comes to fruity goodness, small certainly is beautiful. see recipe, page 37 >> nutrition info PER SERVE 608kJ, protein 2g,…

Breakfast Goodbye winter porridge and hello fresh fruit salad topped with low-fat Greek-style plain yoghurt. Try lower-carb fruit options, such as berries, passionfruit and melons, to keep those sugars steady. And what about a little vegie delight? Avocado, baby spinach and grilled mushrooms on multigrain toast will put you well on the way to getting your five serves for the day. Lunch Move over soup season and bring on summer salads! Mix up your regular tomato/cucumber combo by adding canned beans or chickpeas (rinsed and drained), nuts, avocado and pickled or dried vegies, such as gherkins or sun-dried tomatoes. Homemade vegetable pizzas, stuffed mushrooms, wraps and frittatas add variety and fit more veg into your day, too! A piece of fruit after lunch means you’ll finish on a sweet note…

Why we love… Ocean Spray ● Ocean Spray Reduced Sugar Craisins Dried Cranberries add taste and colour to baked goods, sides and mains, and are delicious sprinkled over salads, yoghurt or muesli. ● A ¼ cup serving of Ocean Spray Reduced Sugar Craisins Dried Cranberries provides one serve of fruit, 10g of fibre and has 50 per cent less sugar than raisins. ● Every 250ml serve of Ocean Spray Cranberry Light Fruit Drink contains the goodness of 55 cranberries with only 5g of sugar and 20 calories (80kJ). ● Enjoy refreshing Ocean Spray Cranberry Light Fruit Drink in smoothies, cocktails, ice blocks or on its own. Visit oceanspray.com.au for more recipes. Cranberry, almond and strawberry smoothie PREPARATION TIME: 5 MINS COOKING TIME: NIL SERVES 2 (AS A BREAKFAST) 1 large…

It’s the start of the party season and all those end-of-year celebrations and get-togethers usually involve food, especially snacks and nibbles. Whether you’re wondering what to serve when hosting family and friends at home or looking for healthier options to give to kids and take on the road, DL dietitian Dr Kate Marsh has the tastiest answers! The Happy Snack Company Roasted Chic Peas These low-GI lovelies have about a quarter of the fat, half the sodium, three times the protein and four times the fibre of potato chips. Contains 420kJ and 12g of carbs per 25g serve. South Cape Tasmanian Reduced Fat Danish Style Fetta Add this to a platter of marinated roasted vegies and enjoy lower energy, fat and sodium than regular feta, plus more protein. Contains 213kJ…

Can you remember what you ate for breakfast yesterday? How many coffees you’ve drunk this week? Your snacks over the weekend? If the answers are no, no and no, you’re not alone. Shopping, cooking, eating – they’re all routine, so if you’re not actively thinking about them, it’s easy to lose track of just what ends up on your plate or in your cup. You may be consuming more kilojoules than you realise, making it harder to shed those unwanted kilograms. One tried and true method to make healthy changes to your diet is to record everything you eat and drink in a diary. ‘Tracking your intake builds mindfulness and reveals habits that need attention,’ says dietitian Thea Werkhoven. And it works. In a study of 1700 people who were…

WEEK 2 Now you’re one week into your slim-down plan, it’s time to take a few more small steps that will lead to even bigger changes. And as they’re baby steps, you will probably find them easy to implement! This week, it’s time to overhaul your shopping, cooking and eating habits. You’ll also learn more about exercise and the effect sleep (or a lack of it) has on weight-loss results. Let’s start with the healthy tweaks you can make in your kitchen… In the pantry CHANGE YOUR GRAIN If you’re a fan of rice, try swapping it for quinoa. This nutty-tasting super grain has twice the fibre of brown rice, as well as a higher protein content – both of which will help you feel full for longer. CUT THE…

You’re starting to notice a difference, but beware weight-loss boredom and complacency. Now is the time to ramp up your efforts and go from feeling better to feeling great! It’s about keeping up the good work until it becomes a way of life. Watching what you eat and staying on your own case about exercise can be a chore. So, let’s remember why we started this caper – there’s nothing better than walking with a newfound spring in your step, or loving how your clothes fit, or feeling so positive you want to get your teeth into a new project, or having your doctor say you can toss the cholesterol meds, or signing up for your first 5km walk for charity… One of the big keys to maintaining motivation is…

THE 20-MINUTE Walking workout Walking is simple and effective, especially if you’re new to exercise. Twenty minutes of walking can be broken up during your day, so it’s an achievable goal. Want to do it all in one hit? Go all out and try interval training – walk as fast as you can for 30 seconds to two minutes, then return to a moderate pace until your heart rate recovers. Repeat this throughout the 20 minutes. You’ll get fitter – and healthier – faster. THE 20-MINUTE Circuit session Great for cardiovascular fitness, it’s best to do these exercises in a block, performing each for 1-2 minutes. Rest as you need. ● Step-ups or easy walk ● Planks (on elbows or hands and on knees or toes) ● Jumping jacks or…

I’m mindful about what I eat and drink, and keep a food diary so I don’t slip up Each week I set myself a new mini health goal Staying active is part of my everyday life I’m my own best friend and I’m kind to myself I never let a bad day turn into a bad week "There is no giant step that does it – it is always a lot of LITTLE STEPS" For more health stories visit diabeticliving.com.au WORDS CHRISTINE ARMAREGO, BONNIE BAYLEY, SUSIE BURRELL, NATALIE FILATOFF, REBECCA LAKE, SARAH MARINOS, DR KATE MARSH, STEPHANIE OSFIELD, LISA URQUHART PHOTOGRAPHY GETTY IMAGES…

1 Just checking Protect against breast cancer with this simple strategy How often do you check your breasts for changes? Daily? Occasionally? Never? It only takes a few minutes and it’s the first step to catching breast cancer early – and early detection greatly increases your chances of a better outcome. WHEN SHOULD I CHECK? The National Breast Cancer Foundation recommends at least once a month, but women of all ages should be aware of how their breasts normally look and feel – even if you’re on top of it with regular mammograms. HOW DO I CHECK? ● In the shower Using light, medium and firm pressure, feel your entire breast with the pads of your fingers in a circular pattern, moving from the armpit area to the nipple. Feel…

nutrition info PER SERVE 1214kJ, protein 32g, total fat 8.7g (sat. fat 1.4g), carbs 18g, fibre 4g, sodium 888mg. • Carb exchanges 1¼. • GI estimate medium. • Gluten-free option. lower carb Thai-style fish skewers see recipe, page 22 Thai-style fish skewers PREPARATION TIME: 15 MINS COOKING TIME: 5 MINS SERVES 4 (AS A LIGHT MEAL) 7 stalks lemongrass 8 cloves garlic, peeled 4cm piece ginger, peeled, chopped 600g boneless white fish fillets 2 Tbsp red curry paste or gluten-free curry paste 2 Tbsp rice flour 2 Kaffir lime leaves, finely sliced ½ cup finely chopped green beans Freshly ground black pepper, to season 1 Tbsp vegetable oil Mixed salad leaves, to serve Dipping sauce 60ml (¼ cup) wite vinegar 2 Tbsp sweet chilli sauce or gluten-free sweet chilli sauce…

Black forest cake The layers are divine but the cherry on the top is the mousse. Yum! see recipe, page 44 >> nutrition info PER SERVE 812kJ, protein 6g, total fat 6.2g (sat. fat 2.3g), carbs 27g, fibre 2g, sodium 206mg.• Carb exchanges 1¾.• GI estimate medium. Berry parfait stacks It starts with your glass half full but nature quickly takes its course… see recipe, page 46 >> nutrition info PER SERVE 858kJ, protein 9g, total fat 4.6g (sat. fat 2.7g), carbs 30g, fibre 4g, sodium 49mg. • Carb exchanges 2. • GI estimate medium. nutrition info PER SERVE 579kJ, protein 6g, total fat 4.6g (sat. fat 3.2g), carbs 16g, fibre 4g, sodium 53mg. • Carb exchanges 1. • GI estimate medium. • Gluten free. Coconut, mango and orange panna…

Treat yourself to a hearty meal every nightwith our nutritious, quick and easy dinners Broccoli, beef and garlic pasta with prosciutto crumb Bravo! It’s a flavour fiesta as beef comes out of its shell. see recipe, page 64 >> nutrition info PER SERVE 2052kJ, protein 42g, total fat 14.1g (sat. fat 4.3g), carbs 43g, fibre 10g, sodium 609mg. • Carb exchanges 3. • GI estimate low. • Gluten-free option. Cheese and honey roasted pumpkin Peter, Peter, pumpkin eater, here’sa treat that’s savoury and sweet.see recipe, page 64 >> How our food works for you see page 86 nutrition info PER SERVE 1617kJ,protein 19g, total fat11.1g (sat. fat 4g),carbs 47g, fibre 8g,sodium 255mg. • Carb exchanges 3¼. • GI estimate low. • Gluten free. Thai chicken salad Love colour and crunch?…

If you need to lose weight, reduce your salt or fat intake, or keep an eye on your carbs, just refer to the Nutrition Info box alongside each recipe. You can use it to track all of your nutritional requirements, as well as count your carbs and carb exchanges. You’ll also find out whether a recipe is low, medium or high GI, or gluten free. Easy! Alison Roberts, Food Editor (far left) Lisa Urquhart, Dietitian How our food works for you see page 86 nutrition info PER SERVE 1853kJ, protein 26g, fat 14.5g (sat. fat 2.3g), carbs 45g, fibre 12g, sodium 491mg. • Carb exchanges 3. • GI estimate low. • Gluten-free option. Serves 2 (as a main) We show whether a food is designed to be a between-meals snack,…

Making exercise part of your everyday routine will help you lose weight faster, release those feelgood hormones and improve insulin resistance. It’s important to start small and commit to consistency. Want more pointers on how to lose weight faster? Read on. 1. Ask an expert Training under supervision is the best way to start – and stick to – an effective exercise regime. Talk to your GP about how to balance your workout with your diabetes and any other medical conditions you have. Importantly, ask to be referred to an accredited exercise physiologist (AEP). If you have type 2, Medicare will subsidise five exercise sessions with an AEP You can use those sessions to identify the kinds of exercises you’ll enjoy, start a training program that’s tailored to your fitness…

Weight training or resistance training entails lifting a load that is heavier than you are used to, or pushing against something that doesn’t move, such as a wall or the floor. ‘It can be done by anyone of any age and improves muscle strength and mass, blood glucose levels, bone mineral density, mood and much more,’ says Armarego. ‘It can be done by the injured to improve their function and keep the rest of their body strong.’ People who struggle with cardiovascular exercises because of lung or heart problems can often tolerate resistance training, she adds. Stay safe and amp up your fitness levels by giving these six resistance exercises a try: Squats Targets: Legs and lower back Stand with feet shoulder-width apart. Push your hips back, as though you’re…

WEEK 3 By now you’ll probably be feeling the benefits of your efforts. Perhaps you have more energy, are sleeping better and are even noticing that your clothing is looser. Even if you haven’t seen a shift on the scales, you’re bound to be feeling pleased with your new and healthy habits. So press on to a fitter and lighter you First, let’s look at food cravings. Whether it’s the siren call of lollies, biscuits or buttery toast, cravings can derail the healthiest of diets. Here’s how to enjoy those treats without letting your cravings run the show… Do a hunger audit Before you reach for that cupcake or packet of chips, tune in to whether you’re experiencing ‘tummy hunger’ or ‘head hunger’. ‘It’s about determining whether the hunger is…

So, you’ve hit that magic number on the scales – congratulations! But how do you maintain your trim physique and improved health for a lifetime? Give these simple and practical solutions a try… Think long-term The best way to get started with weight maintenance is to take a look at what helped you reach your weight-loss goals in the first place. Think about which habits can become automatic (such as practising better portion control and drinking more water) and which you can adapt so they are sustainable down the track. For example, if you don’t have time to exercise every day aim to clock up 40 minutes several times a week instead. Love takeaway? Don’t deprive yourself of that delicious Thai or Chinese meal altogether – just make it a…

TEAM McGRAW Dr Phil and his wife, Robin. When American TV personality, mental health professional and author Dr Phil McGraw was told he had type 2 diabetes, he wasn’t surprised. Both sides of his family have a predisposition to type 2 and, although he had an active lifestyle, he was finding it increasingly difficult to manage his weight. ‘I tried really hard to lose weight but it turned out all that hard work wasn’t enough to overcome my family history and body chemistry,’ he says. ‘It requires constant vigilance and it’s A TEAM EFFORT with you at the centre’ ‘I needed help to create a lifestyle plan that included a healthy diet, exercise and medication.’ Fast-forward 25 years and the 66-year-old feels on top of his diabetes – and thankful…

Living with diabetes means making dozens of vital decisions each day. And sometimes the outcomes don’t go as planned. Feeling guilt, shame and anxiety can seem like second nature, but these emotions can be harmful. If self-criticism or the judgement of others is weighing you down, don’t put up with it! Instead, pick up some positive tips from the experts and put these strategies into place… ‘Encouragement, support and KINDNESS are more effective than harsh criticism’ So why are we so hard on ourselves? Most of us are compassionate when someone else is suffering. We’re kind and helpful. We aren’t angry or judgemental. But why is it so hard to show ourselves the same consideration? Psychologist Dr Kristin Neff says self-criticism has a link to our fight-or-flight response. ‘Our natural…

LOW CARB, LOW GI Looking for healthy, low-GI bread and pasta? Herman Brot® offers the most delicious, nutritious and low-GI range available. The combined low-carb, high-protein and low-GI figures in Herman Brot® Lower Carb Bread and Lower Carb Pasta mean that if you’ve stopped eating bread and pasta, they can now go back on the menu. For more information, visit hermanbrot.com.au HAPPY FEET Your feet deserve some extra love! Nourish and repair them with NS-8 Heel Balm Complex, which quickly restores dry, cracked heels. The natural cream formula is truly nongreasy and contains natural exfoliants so you don’t need foot files – perfect for people with diabetes. Bonus packs containing a free 50ml tube are now available in pharmacies and online at NS8.com.au SLIMMER WINNER Don’t confuse CORN THINS® with…

How our food works for you nutrition info PER SERVE (Roastchicken) 1309kJ, protein 48g, total fat 12.6g (sat. fat 3.2g), carbs 1g, fibre 1g, sodium 162mg. • Carb exchanges N/A. • GI estimate N/A. • Gluten-free option. nutrition info PER SERVE (Roastchicken) 1309kJ, protein 48g, total fat12.6g (sat. fat 3.2g),carbs 1g, fibre 1g, sodium 162mg. • Carb exchanges N/A. • GI estimate N/A. • Gluten-free option. Thyme and lemon smashed potatoes Breaking up is easy to do when it comes to these spuds. The result? A smash hit. see recipe, page 30 lower carb How gluten free Marinated herb and garlic roast chicken Give a family fave a party makeover – it’s sure to please all chook fanciers. see recipe, page 30 Dinner for 8 Smoked salmon, orange and radish…

Prawn, pineapple and herb noodle salad Your salad days are here again, and they’re shrimply irresistible. see recipe, page 72 >> How our food works for you see page 86 nutrition info PER SERVE 1454kJ, protein 21g, total fat 10.7g (sat. fat 2.7g), carbs 33g, fibre 14g, sodium 459mg. • Carb exchanges 2¼. • GI estimate medium. • Gluten-free option. nutrition info PER SERVE 295kJ, protein 1g, total fat 4g (sat. fat 3.3g), carbs 8g, fibre 1g, sodium 6mg. • Carb exchanges ½. • GI estimate low. • Gluten-free option. Pineapple, lime and coconut popsicles Everybody freeze! (It’s a stick-up.) see recipe, page 72 >> Jerk chicken with pineapple and cucumber salsa Want the scoop on this chook? The secret’s in the marinade. see recipe, page 72 >> nutrition info…

WEEK 1 Have you been trying to lose weight, exercise more and nail your health goals but don’t know where to start? Or have you begun several times, only to give up when it all gets too overwhelming? Making significant lifestyle changes is challenging, especially if you’ve just been diagnosed with pre-diabetes or type 2 and feel like you want to change everything at once. If any of this applies to you, look no further than our fab weight-loss guide. Our experts will arm you with all the tips and tricks to succeed, from healthy food ideas to weekly exercise plans and lots of tools to keep you motivated along the way. Let’s get started! STEP 1 Think small You don’t have to become a slave to the gym or…

TO LOSE WEIGHT follow our delicious, nutritionally balanced recipes (from page 20) MONDAY EAT IT Get your meal portions right: ● Fill half your plate with nonstarchy vegies like greens and carrots ● Fill one quarter with low-GI carbs such as brown rice or wholegrain pasta ● Fill the rest with lean protein such as grilled fish or chicken. MOVE IT Walk for 10 minutes on flat ground at a moderate pace in the morning and again at a light pace later on. Breaking up exercise can make it feel easier, says DL accredited exercise physiologist Christine Armarego. TUESDAY LIST IT Going shopping? Stick to a list. Doing this can help you lose an extra 69 grams each month, which adds up! LIFT IT Add some resistance training to improve…

Do you often find yourself wide awake at 2am, envying the people around you as they peacefully slumber on? You’re not alone! Research suggests that as many as 20 per cent of Australians regularly experience a poor night’s rest. Unfortunately, a persistent lack of sleep can lead to weight gain, an increased risk of developing type 2 and, in people who already have diabetes, complications with glucose management. Rest easy and start hitting your weight-loss targets by trying these bedtime tactics: SLEEP SOLUTION Steady your levels Getting enough sleep helps you manage your blood glucose levels (BGLs) and managing your BGLs helps you to sleep better. Elevated levels at night can have you waking to go to the loo because your kidneys are trying to flush the sugar from your…

WEEK 4 By now you’ll be settling into new routines and enjoying the fruits (and vegetables!) of your labour. Sure, you may still have a way to go to reach your ideal weight, but stay on track and the positive results will keep coming. This week we look at food habits that may be sabotaging your weight-loss efforts, four quick-smart workouts you can squeeze into a busy day and lots of great suggestions that can help you stay slim today, tomorrow and forever. When you’re frustrated or bored, do you head for the fridge? If you’re disappointed or upset, do you reach for a sweet treat? When meeting friends or celebrating the end of a busy week, do you find yourself ordering salty snacks or takeaway? If you answered yes…

TO LOSE WEIGHT follow our delicious, nutritionally balanced recipes (from page 20) MONDAY EAT IT While making the same meals over and over means less guesswork for you, it can get very boring, very quickly. The result? Your motivation to eat healthily and lose weight can suffer. Add variety to your brekkies, lunches and dinners by cooking simple, satisfying meals using fresh, seasonal ingredients, says DL food editor Alison Roberts. For great ideas at a glance, turn to our seven-day, dietitianapproved Menu Planner on page 80. MOVE IT Incorporate interval training into your walking. Try walking for 40 minutes, adding intervals of 1-2 minutes at your fastest pace every 4-5 minutes. This will help get you fitter faster, says DL accredited exercise physiologist Christine Armarego. TUESDAY CORK IT Sipping an…

Do you look back at pictures from younger years and wish you were that slim again? It’s a common story. As we grow older and busier we tend to move less and perhaps pay less attention to our diet. Or we worry about partners or parents who eat poorly or spend too much time on the couch. Weight gain and inactivity can increase the risk of pre-diabetes, the precursor to type 2. According to Diabetes Australia, a staggering two million Australians have pre-diabetes and about half of them don’t even know it. While some medications can help and exercise is a top priority, a healthy diet is the gold-star treatment for reducing your diabetes risk or managing type 2 if you have already been diagnosed. Try making the following simple…

FOR TYPE 2 ADULTS DESMOND Diabetes Education and Self-Management for Ongoing and Newly Diagnosed The title may be wordy but the course is easy to follow. DESMOND aims to arm its participants with practical information about day-to-day type 2 management. This includes teaching you to make informed food choices, highlighting the benefits of exercise and providing expert information about medications, all in a friendly, small-group setting. LENGTH OF COURSE 6 hours COST Some DESMOND courses are free, while others call for a small fee. FOR MORE INFO desmondaustralia.com.au FOR TYPE 1 ADULTS DAFNE Dose Adjustment For Normal Eating In a small group, you will tackle three hot type 1 topics: how to count carbs effectively, how to adjust your insulin to carbs and how to live well with type 1.…