Innholdsfortegnelse for September - October 2020 i Diabetic Living Australia

Dr Kate Marsh Dietition & diabetes educator Kate, who has type 1, is in private practice in Sydney; drkatemarsh.com.au Dr Sultan Linjawi Endocrinologist A diabetes specialist, Sultan has a clinic in Queensland; drsultanlinjawi.com Dr Janine Clarke Psychologist Janine is in private practice at Mend Psychology and The Sydney ACT Centre; mendpsychology.com.au Elissa Renouf Type 1 parent Elissa is the owner of Diabete-ezy and a mum of four kids with type 1; diabete-ezy.com Rachel Freeman Diabetes educator Rachel is the mum of a child with type 1, and also works at the Australian Diabetes Educators Association; adea.com.au. Danielle Veldhoen Podiatrist Danielle works at Flinders Medical Centre, South Australia. Drew Harrisberg Exercise physiologist & diabetes educator Drew, who has type 1, offers online coaching/consultations and specialises in designing safe and effective exercise…

FULL ENGLISH BREAKFAST Forget continental, Dad deserves the full royal treatment to start the day right. see recipe, page 41 NUTRITION INFO PER SERVE 1520kJ, protein 23g, total fat 20g (sat. fat 5g), carbs 18g, fibre 11g, sodium 397mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb Need to know A lazy weekend brunch can be a great way to slow down after a busy week. If your first meal of the day is a little later than normal, you may find your mid-morning snack is not always needed. Be sure to consider the carb content of your meal and adjust accordingly to best manage your blood glucose levels. SHAKSHUKA Put a Middle Eastern twist on the most important meal of the day. see recipe, page…

Health Tip A light brekkie can be useful when you know you have a larger than normal morning tea or lunch planned for a special occasion. However, it is still important to consider how many carbs are right for you to help manage your blood glucose levels and avoid hypos. How our food works for you see page 76 NUTRITION INFO PER SERVE 745kJ, protein 5g, total fat 6g (sat. fat 1g), carbs 22g, fibre 6g, sodium 84mg • Carb exchanges 1½ • GI estimate low • Lower carb SUPER-GREEN THICKIE PREP TIME: 5 MINS SERVES 2 (AS A LIGHT BREAKFAST) 20g baby spinach leaves20g kale, stem removed and chopped1 large banana1 ½ Tbsp sugar-free maple syrup150ml oat milk or milk of your choice, plus a little extra if needed3…

STEP 1: LOW SUGAR AND SIMPLE CARBS Limit intake of any food or drink with more than 5 per cent sugar to no more than twice a week. This includes sweet fruits such as mango and pineapple, and sugary smoothies and juices. Likewise, replace processed carbs such as white bread, chips and pasta with slow-release energy sources such as brown rice or quinoa. STEP 2: INTERMITTENT FASTING The idea that fasting ‘slows your metabolism’ is a myth. Your body responds to fasting by releasing hormones such as adrenaline, which actually speed up your metabolism. In the long term your metabolism will slow down, simply because you are carrying less weight around, but if you stick to a lowish carb diet and do simple resistance exercises, then this will preserve muscle,…

1 BRAINSTORM Remember music class at school, when you got to try different instruments before committing to one? Take the same approach with physical activity. “Tap into your creativity and sense of adventure,” says Matthews. “There are so many fun sports and activities, like touch football, kite flying, walking soccer and disc golf.” Cheadle recommends making a list of 15 activities that have piqued your curiosity. Then read the list aloud and identify two activities you can feel in your belly. 2 TAKE A SMALL STEP Once you’ve identified potential activities, ask yourself – as Matthews asks clients – what are you willing to commit to today? Maybe it’s going to watch a practice session of a sport you want to try, or making an appointment to tour a new…

TYPE 2 Did your diagnosis initially upset you? It was a surprise because I’d had no symptoms, but I wasn’t upset. I just shrugged my shoulders and said: ‘What do we do now?’ I’m not afraid of any diagnosis, because once you’re diagnosed you can do something about it. But I was shocked when I Googled ‘diabetes’ and saw smoking was a risk factor. I thought ‘I can’t smoke anymore.’ So, you gave up at once? Giving up is easy – I’ve done it hundreds of times. I smoked for 40 years. It’s giving up for good that’s difficult, but diabetes motivated me. I’d had an incident where my eldest grandchild, who was three, ran across the room with her arms open and I picked her up to give her…

Strength training doesn’t always mean lifting weights or using fancy gym equipment. Simple resistance bands are just as useful in building strength, but they are lighter and easier to manoeuvre than traditional weights. Plus, they allow you to work your muscles and improve flexibility without putting too much stress on your joints. Once you are familiar with a few basic moves, this simple tool can make it easy to add some muscle-training sessions to your weekly routine. This complete workout shows you how resistance bands can build muscle and amp up your heart rate, too! The Goal Perform this workout with 2 or 3 rounds of the circuit (Step Two) up to three days a week, with at least one day between sessions. THE WORKOUT STEP ONE: Warm-up Start with…

In the A.M. Mornings are often jampacked, but Carrie Swift, certified diabetes educator at Kadlec Medical Center in Washington, says it’s actually the perfect time to squeeze in physical activity. March in place, or do squats or a wall sit while brushing your teeth. Test your balance while drying your hair by rising up on your toes. Try supported push-ups against your kitchen bench or wall while your coffee brews. Before you know it, you’ll have fitted in 10 minutes of movement before leaving for work! In Transit Slip in yoga while travelling by plane, train or bus to boost circulation and squash the stress of a crowded commute, says Christine Chen, author of Happy-Go-Yoga. Stuck in a middle seat? Take both arms behind you and grasp opposite elbows to…

Editor’s note Get every issue of Diabetic Living delivered to your door so you never have to miss out. Subscribe for JUST $18 every 3 issues and you'll save 29% off the cover price! That's just $6 an issue – total bargain! Don't miss this offer! Alix Davis, Editor 3 GREAT REASONS TO SUBSCRIBE! $6 PER ISSUE of Diabetic Living 40+ great-tasting, healthy recipes, expert advice on managing your diabetes, real-life stories and all the latest diabetes news and more in every issue! FREE DELIVERY to your home or office SAVE 29% Hurry! Offer ends October 21, 2020 Diabetic Living, Reply Paid 4983, SYDNEY NSW 2001 (no stamp needed) 1300 668 118 and quote P09DKZZA subscribetoday.com.au/dl/3418…

My husband turns 60 in a couple of months. It’s a milestone birthday and one that, not surprisingly, has him thinking (a lot) about getting older. He’s in good health and we’d like to keep things that way, so I always pull him up when he talks about the inevitable decline into old age and the fact nothing can be done about it. Wrong! The fact is, it’s never too late to start focusing on – and improving – your health. We took 10 myths about ageing and busted them wide open – turn to page 86 to see what you can do today to put yourself in the best possible position as you age. You’d better believe I’ll be leaving a copy of the magazine open on the coffee…

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…

MONDAY PRAWN & HARISSA SPAGHETTI Middle Eastern flavours spice up a prawn pasta. see recipe, page 21 NUTRITION INFO PER SERVE 2160kJ, protein 29g, total fat 16g (sat. fat 2g), carbs 58g, fibre 8g, sodium 410mg • Carb exchanges 4 • GI estimate low • Gluten-free option TUESDAY PORK CHOPS WITH MUSTARDY BUTTER BEANS Power-packed beans make for greens to envy. see recipe, page 21 How our food works for you see page 76 NUTRITION INFO PER SERVE 2190kJ, protein 47g, total fat 26g (sat. fat 6g), carbs 19g, fibre 11g, sodium 462mg • Carb exchanges 1½ • GI estimate low • Gluten-free option • Lower carb WEDNESDAY CREAMY TOMATO & CHEESE RISOTTO Serve it with a side salad for the ultimate in good food that’s good for you! see recipe, page 22…

Spill THE BEANS Why go dry? You know beans are an excellent source of fibre and protein. But why dried instead of the very convenient canned variety? Cost Dried beans cost roughly 15 cents a serve, about 70 per cent less than canned beans. Sodium With dried beans, you can control how much salt is added to the pot. Texture Slow-cooking dried beans yields a creamy texture and delicate flavour canned beans just can’t beat. STEP 1 PREP & SOAK Look for beans that are uniform in size and have a smooth exterior. A good place to buy them is in a wholefoods store, where you can buy only as little or as much as you need. Store them in an airtight glass or plastic container in a cool, dry…

BOURBON HOT COCOA This chocolatey favourite gets a (mildly) adults-only upgrade. see recipe, page 63 NUTRITION INFO PER SERVE 835kJ, protein 9g, total fat 4g (sat. fat 2g), carbs 24g, fibre 2g, sodium 132mg • Carb exchanges 1½ • GI estimate low • Gluten free How our food works for you see page 76 PANCAKES WITH MIXED BERRY COMPOTE With big texture and taste, this is a total crowd-pleaser. see recipe, page 63 NUTRITION INFO PER SERVE (with sugar) 938kJ, protein 6g, total fat 3g (sat. fat 1g), carbs 40g, fibre 3g, sodium 176mg • Carb exchanges 2½ • GI estimate high PER SERVE (with sugar substitute) 843kJ, protein 6g, total fat 3g (sat. fat 1g), carbs 34g, fibre 3g, sodium 177mg • Carb exchanges 2½ • GI estimate high CREAMY VANILLA…

SUPERMARKET CRUSH Sultana Bran+ If you enjoy regular Sultana Bran, you’ll love Sultana Bran+ with Cholesterol Lowering Plant Sterols. Not only does it provide almost one quarter of your daily fibre needs, it also includes 2g of plant sterols in just one serve (50g). Research has shown plant sterols to be an effective ingredient at lowering cholesterol by up to 9 per cent*. This is because plant sterols block the re-absorption of low-density lipoprotein (LDL), or “bad” cholesterol, from the gut. Remember, a healthy breakfast is just one component of a healthy diet, so be sure to combine this with a balanced and varied diet, low in saturated fats. Available from Woolworths and most independents, $6.99. *Ras, et al. Br J Nutr, 2014. 112(2): 214-9. Note: This product may not…

Our Nutrition Info boxes sit alongside each recipe. Use them to track your nutritional requirements, as well as count carbs, carb exchanges and find out whether a recipe is low-, medium- or high-GI, or gluten-free. Easy! Serves 2 (as a main) We show you whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, “as an occasional dish”, it should only be eaten as a treat, such as once a fortnight. Brand names We often use product names to make it easier to find nutritionally suitable brands when shopping. Sugar or sugar substitute In some dishes, you can use either sugar or a sugar substitute. In these cases, we give you the nutrition analysis…

SIT, STAND & LATERAL RAISE 1 This full-body move builds power in your legs and the tops of your shoulders. Start off seated in a sturdy chair with the band under your feet and your feet flat on the floor. Place your hands in the last loops (or grasp the ends of the band) and place your elbows by your sides with your arms bent at a 90-degree angle (A). Roll your shoulders back and engage your core: gently tilt your pelvis towards your belly button and brace your stomach muscles as if for impact. Push through your heels to stand as you simultaneously raise your elbows to the sides and lift your hands up to the front of your chest; stop when your elbows and fists are at shoulder…

How our food works for you see page 76 NUTRITION INFO PER SERVE 1630kJ, protein 19g, total fat 22g (sat. fat 5g), carbs 23g, fibre 10g, sodium 112mg • Carb exchanges 1½ • GI estimate low • Gluten free • Lower carb AVOCADO & BLACK BEAN EGGS PREP TIME: 5 MINS COOK TIME: 5 MINS SERVES 2 (AS A BREAKFAST OR LIGHT MEAL) 2 tsp olive oil1 red chilli, deseeded and thinly sliced1 large clove garlic, sliced2 x 60g eggs400g can no-added-salt black beans, undrained200g cherry tomatoes¼ tsp cumin seeds1 small avocado, halved, slicedHandful chopped coriander1 lime, cut into wedges 1 Heat oil in a large non-stick frying pan over medium heat. Add chilli and garlic. Cook until softened and starting to colour. Break in eggs on either side of…

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@bauer-media.com.au Any questions regarding your diabetes, talk to your healthcare team. SUBSCRIPTION ENQUIRIES Phone: 136 116 (Mon-Fri 8am to 6pm AEST) Website: www.magshop.com.au 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 Bauer Media Pty Limited 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…

GROCERIES 500g pkt dried spaghetti230g jar capers in vinegar220g container chipotle sauce400g can no-added-salt cherry tomatoes400g can no-added-salt butter beans70g tube harissa paste1L car ton salt-reduced vegetable stock500g pkt arborio rice FRUIT AND VEGETABLES 200g broccolini500g cherry tomatoes1 lemon2 brown onions1 red onion300g baby spinach leaves100g baby rocket leaves1 bunch basil1 bunch coriander1 bunch chives¼ small red cabbage1 Lebanese cucumber750g pkt Spud Lite Baby Potatoes430g desiree potatoes1 leek CHILLED 250ml tub Philadelphia Light Cream for Cooking SEAFOOD 300g green king prawns2 x 150g pieces skinless and boneless salmon fillets POULTRY AND MEAT 2 (150g each) pork loin medallions300g piece beef flank steak PANTRY Olive oil1 bulb garlicWholegrain mustardBlack pepperParmesanBalsamic vinegarCajun seasoningSmoked paprikaGround cumin97% fat-free mayonnaise LEFTOVERS GROCERIES Spaghetti: Try breaking up raw spaghetti into short pieces and adding to a…

MOZZARELLA, CAPSICUM & EGGPLANT CALZONE PREP TIME: 15 MINS COOK TIME: 35 MINS SERVES 8 (AS A LIGHT MEAL) 400g wholemeal bread or plain flour, plus extra for dusting7g sachet dry yeast2 tsp olive oil, plus extra for greasing300ml lukewarm water Filling 2 tsp olive oil1 red and 1 yellow capsicum, deseeded, cut into small chunks1 large eggplant, halved lengthways, thinly sliced2 large cloves garlic, finely chopped1 Tbsp tomato purée1 Tbsp balsamic vinegar2 Tbsp waterSmall bunch basil, roughly torn8 pitted Kalamata olives, halved125g mozzarella, choppedMilk or whisked egg, for brushingSalad, to serve (optional) 1 Put bread flour, yeast, oil and water in a bowl. Use a flat-bladed knife to mix until it starts to come together. Turn out onto a lightly floured surface and knead into a ball (try not…

ROASTED CARROTS, CAULIFLOWER, GRAINS - CARROT TOP DRESSING The zingy dressing makes this a winner. see recipe, page 53 NUTRITION INFO PER SERVE 1240kJ, protein 6g, total fat 17g (sat. fat 3g), carbs 26g, fibre 9g, sodium 196mg • Carb exchanges 1½ • GI estimate low • Lower carb SAUSAGE MEATBALL AND PUMPKIN TRAYBAKE Be tempted by meatballs with a touch of fennel. see recipe, page 53 How our food works for you see page 76 NUTRITION INFO PER SERVE 1430kJ, protein 21g, total fat 17g (sat. fat 5g), carbs 22g, fibre 8g, sodium 743mg • Carb exchanges 1½ • GI estimate low • Gluten-free option • Lower carb Banish the cold with a hearty and oh-so nutritious bowl of soup SPICY CHILLI BEAN SOUP It’s still chilly, so reach for the…

APPLE CRUMBLE ENERGY BALLS Pack a winter warmer into bite-sized pieces! see recipe, page 69 How our food works for you see page 76 NUTRITION INFO PER SERVE 432kJ, protein 2g, total fat 5g (sat. fat 1g), carbs 11g, fibre 2g, sodium 16mg • Carb exchanges ½ • GI estimate low • Lower carb Cook’s Tip You can freeze the dough once on the baking trays. Place in the freezer until frozen. Transfer to resealable freezer bags. Freeze for up to 1 month. Cook from frozen. CHOCOLATE CHIP BISCUITS Grab your favourite beverage and enjoy this classic treat. see recipe, page 69 NUTRITION INFO PER SERVE 409kJ, protein 1g, total fat 5g (sat. fat 2g), carbs 12g, fibre 0g, sodium 80mg • Carb exchanges 1 • GI estimate medium MAKING IT HEALTHIER…

RICOTTA, DILL AND LEMON DIP Blanch ½ bunch trimmed asparagus spears and 10 snow peas until tender crisp. Rinse under cold water. Mix 100g light smooth ricotta, 1 finely chopped gherkin, 1 Tbsp finely chopped dill, a little grated lemon zest and 1 Tbsp fresh lemon juice. Season with pepper. Serve dip with vegies. Serves 2. PER SERVE 274kJ, protein 5g, total fat 2g (sat. fat 1g), carbs 6g, fibre 2g, sodium 211mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb CINNAMON GRAPEFRUIT Cut a grapefruit in half. Use a small sharp knife to cut around the outside of the grapefruit and in between the segments, without cutting all the way through. Combine 1 tsp raw sugar and a pinch of ground cinnamon. Sprinkle…

Dietlicious dietlicious.com.au Package options: 5- or 7-day meal plans for different energy levels (800, 1200, 1500 and 1800 calories). Individual meals and Build Your Own plans also available. Dietary options: Regular, gluten-free and vegetarian options available for each energy level plan. Costs: $165-$284 for 5-day plans and $195-$340 for 7-day plans, depending on the energy level. Individual meals – $10-$14 for lunch and dinner, $5.50-$7.50 for breakfast. Delivery areas: Sydney, Melbourne, Brisbane, Adelaide, Canberra and surrounds. Pick-up also available from Sydney, Brisbane and Melbourne kitchens. On the menu: Chicken Minestrone Soup, Beef Stir-fry with Vegetables, Ocean Trout with Olive Crust and Vegetable Ratatouille, and Indian Vegetable Curry with Chickpeas. Eat Fit Food eatfitfood.com.au/meal-programs/2 Package options: 5- or 7-day meal plans for three meals and a snack, lunch and dinner only,…

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