Innholdsfortegnelse for March - April 2021 i Diabetic Living Australia

Dr Kate Marsh Dietitian & 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…

DIABETES AND BONE HEALTH There are many associated symptoms with diabetes; however, one that is lesser known is the damaging effect diabetes has on an individual’s bone health. A new study – conducted at the University of Sheffield and the University of California – highlights the urgent need for doctors to ensure they are looking after the bone health of patients with diabetes, especially among the older population. There is also a known increase in hip fractures among those with diabetes (especially type 1) and an alarming 20 per cent of people are believed to die within a year of sustaining a hip fracture. Steps you can take to protect your bone health include eating plenty of protein and high-calcium foods, and foods high in magnesium, zinc and omega-3 fats,…

GROCERIES ONION RELISH Use on toasted sandwiches or serve with barbecued meats CURRY PASTE Use in marinades, dressings or to make a yummy veggie filling for a filo based pie. COCONUT MILK Use in mocktails, dressings or stir through a pumpkin soup at the end to add a creamy consistency. FISH SAUCE Use sparingly in dressings, sauces and stir-fries. BLACK BEANS Use in a salad. PASSATA Use as a base for a pasta sauce or as a base for pizzas. WHITE TORTILLAS Cut into wedges and bake until crisp. Use as a dipper for your favourite healthy dip with a selection of vegetable sticks. FROZEN PEAS Add a handful of frozen peas for the last few minutes of cooking your potatoes. Mash with a little light margarine, season with pepper…

A typical toffee apple can contain almost 50g of carbohydrate and 1000kJ! But there’s no need to feel left out this apple season. You can still enjoy a sweet treat, just with a few tweaks. It’s all about portion control with these goodies. Start with a medium apple (about 7½cm in diameter), then core and slice into 12 equal pieces. Pick your flavour, such as caramel pretzel or maplepecan, then get dipping! This will easily become a new family tradition everyone will love – and you won’t overdo it on carbs or kilojoules. LITTLE DIPPERS PREP 15 MINS SERVES 6 (AS A SNACK) For each variation, use 1 medium apple, cut into 12 slices. Arrange coated slices on a waxed paper lined tray and let stand until firm before serving.…

Cook’s Tips ■ Keep in the fridge for up to 3 days. Bring to room temperature before serving. ■ Can be used in salads, sliced and used on pizzas, in pasta dishes or on sandwiches. GRILLED VEGETABLE ANTIPASTI PREP 20 MINS (+ MARINATING) COOK 30 MINS SERVES 6 (AS LIGHT MEAL) 1 each of a green, red and yellow capsicum, cut into quarters, deseededFreshly ground black pepper3 Tbsp olive oil3 zucchini, cut on the diagonal into 1cm-thick slices2 eggplant, cut lengthways into ½ cm-thick slices3 whole cloves garlic, bashedFew sprigs thymeSherry vinegarHalf-sized (130g) baguette or glutenfree bread, to serve 1 Preheat large chargrill pan or barbecue grill over medium-high heat. Spray the capsicum with cooking spray. Season with pepper. Place 3 bowls on the bench. 2 Add the capsicum in…

Kitchen Tips Lower carb alternatives There are many ways to convert some of your favourite meals to lower carb. Try simply: ■ Replacing your side of rice with cauliflower rice (you can make your own or buy either fresh in the fruit and vegie section of your supermarket or in the freezer section). ■ Swap out pasta for a vegie alternative such as zucchini or carrot spirals (you can use a piece of equipment called a spiraliser to do this or you can buy it already done for you in the fruit and vegie section of the supermarket). ■ Switch regular bread to a lower carb variety or wrap. ■ Trade sweet potato for pumpkin. From this issue, we have also introduced a lower-carb option to our recipes, where applicable.…

One of the hardest things about losing weight is feeling hungry. When you’re hungry, it’s hard not to overeat and is more difficult to resist temptation! Yet to lose weight you need to take in less energy which means cutting down on what you’re eating now. DL dietitian Dr Kate Marsh explains how you can gain control over your appetite and still lose weight without going hungry. ● Reduce energy density Energy density is the measure of kilojoules in a given volume of food. Foods with a low energy density provide a larger volume of food for the same amount of energy as a food with a high energy density. For the same number of kilojoules as a 50g packet of potato chips you could eat a large fruit salad…

1 Mix things up When it comes to exercise, your body is the ultimate adaptor and you’ll soon find yourself mastering basic workouts quickly. The downside is that your weight and fitness levels can plateau if you continue doing the same moves over and over. All you need to do is change your routine… TRY THIS → Make a switch Challenge your body by changing the equipment you’re using in the gym or at home. For example, if you’re doing resistance exercises, use a barbell instead of dumbbells. You can also lift weights more slowly, or add pauses. New exercises bring interest and develop your strength in different ways. Up the intensity Interspersing moderate and intense exercises has been proven to increase fitness and speed up the weight-loss process. So…

I hated myself. I hated my life. I’d eat and smoke as much as I could, and I’d drink away the pain; all in the hope of filling this void, this depression. I was on the path to self-destruction. I’ve always struggled with my weight. By the end of grade six, I weighed 100kg and I continued to struggle with it throughout my teenage years. But when I was 16, I lost my mum and dad, and that caused me to really spiral out of control and use food, alcohol and cigarettes in an attempt to treat my depression. Over the years I tried probably a thousand times to lose the weight, but it would never stick. So I just kept getting bigger and bigger, until I was 32 years…

1 STRENGTH IN NUMBERS Do you feel like no one around you quite understands what you’re going through? You’re not alone. Living with diabetes has quite the mental hold, and unless those in your family and friendship circle are going through it too, they will never truly understand the ins and outs of the disease. Support groups, however, are the one place you can turn to where you can unite with people who share the same conditions, concerns, goals and experiences. The Diabetes Research Institute Foundation reported those living with diabetes and connected with others with diabetes experience a range of benefits, including a sense of hope, encouragement, empowerment and relief; a sense of being understood; and a chance to share and gain knowledge and practical experience.. To get started,…

They say you can’t teach an old dog new tricks. Just try teaching a 13-year-old cattle dog to climb a ladder! However, one trick this old dog (I’m assuming my status as a six-and-a-half-year-old Labrador, given there are seven human years to one dog year) has an insatiable appetite for is new technology. Recently, I found an app on my phone that, I’m now prepared to admit, I should have been using for as long as it’s been around. It’s called the Easy Diet Diary, and I’m learning this new trick quickly! Sure, it isn’t new tech, but it’s given me a valuable wake-up call around my assumed knowledge of the carb values of foods. I’ve also entered the world of a new insulin pump, the Medtronic 770G. Hooray! I’m…

I love cooking (and eating) healthy food and, not surprisingly, I don’t like being hungry. Which is what seems to derail me when I try to lose weight. So I was keen to read Dr Kate Marsh’s cover feature on satiety (page 87) – it’s all about eating foods that are lower in energy density but that keep you fuller for longer. Meaning you can eat more volume and still achieve your weight loss goals. Winning! Our other great weight loss story this month (page 108) features eight ways to go in a belt notch or two – sometimes it’s not just about the food. But when it is about the food, this issue’s got plenty of deliciously healthy recipes you’re going to love. Make the most of late summer…

We all know that everyone is different, but at the moment, when people with diabetes have a wound, they are generally treated the same way, whether or not the treatment is suitable in that instance. That’s why wound expert Associate Professor Christina Bursill, wound biologist Professor Allison Cowin and vascular surgeon Professor Robert Fitridge are collaborating to create the first wound biobank in Australia. “We’ll be collecting wound biopsies and blood samples from a range of patients who have diabetes,” explains Christina, who is also the chief investigator for vascular health at the University of Adelaide’s Centre for Nanoscale BioPhotonics. “These patients will be a variety of either [having a] low or high risk of having a wound, or they have a wound, or they have a healed wound. Through…

GROCERIES ❏ 275g jar caramelised onion relish❏ 210g jar Valcom Authentic Red Curry Paste❏ 400ml can light coconut milk❏ 210ml bottle fish sauce❏ 400g can no-added-salt black beans❏ 700g jar passata❏ 1 pkt (12) white tortillas FROZEN ❏ 500g pkt frozen peas FRUIT AND VEGETABLES ❏ 1 apple❏ 30g rocket leaves❏ 1 eggplant❏ 2 green chillies❏ 2 bunches coriander❏ 1 bunch mint❏ 170g baby spinach leaves❏ 50g sugar snap peas❏ 125g pkt baby corn❏ ½ bunch green shallots❏ 1 bunch broccolini❏ 1 red onion❏ 1 yellow capsicum❏ 1 red capsicum❏ 1 lime❏ 1 brown onion❏ Piece ginger❏ 2 tomatoes❏ 1 lemon BAKERY ❏ 2 wholemeal burger buns CHILLED ❏ 40g reduced-fat feta (from deli)❏ 130g container low-fat Greekstyle natural yoghurt❏ 200g pkt paneer FREEZER ❏ 500g pkt frozen peas SEAFOOD…

RARE Touch the tips of your left thumb and left index finger together and press your right thumb to the ball of your left thumb. It should give and not be firm. MEDIUM-RARE Touch the tips of your left thumb and left middle finger together and press your right thumb to the ball of your left thumb. It should feel firmer and less giving. MEDIUM Touch the tips of your left thumb and left ring finger together and press your right thumb to the ball of your left thumb. It should give a little and feel firm. WELL DONE Touch the tips of your left thumb and little finger together and press your right thumb to the ball of your left thumb. It should feel very firm.…

LOWER-CARB OPTION Drop the potatoes. SMOKY TOMATO CHICKEN DRUMSTICKS WITH GREEN GODDESS SALAD PREP 15 MINS COOK 30 MINS SERVES 2 (AS A MAIN) 2 tsp tomato purée2 tsp balsamic vinegar¼ tsp smoked paprika1 pitted medjool date1 tsp olive oil1 large clove garlic, chopped3 Tbsp water4 skinless chicken drumsticks1 baby cos lettuce, shredded2 handfuls watercress or baby spinach leaves1 Lebanese cucumber, halved and sliced2 x 50g Carisma potatoes, baked or microwaved, to serve FOR THE DRESSING 1 small avocado, halved and stone removed2 Tbsp low-fat Greek-style natural yoghurt1 Tbsp fresh lemon juice4 green shallots, chopped½ tsp dried tarragon¼ tsp English mustard powder or gluten-free mustard powder 1 Preheat oven to 180°C (fanforced). Place the tomato puree, vinegar, paprika, date, oil, garlic and the water in a small bowl. Use a…

Recipe, page 59 Coeliac Awareness Week 13-20 March 2021 How our food works for you see page 75 HEALTH TIP To boost your fibre intake, mix in 2Tbsp of chia seeds at Step 1. LAMB & VEGETABLE PIZZA PREP 10 MINS COOK 15 MINS SERVES 4 (AS A LIGHT MEAL) 1 x 190g Woolworths Free From Gluten Pizza Base, baked following packet directions2 Tbsp pizza sauce200g lean lamb steaks, trimmed of fat, diagonally sliced across grain (see Cook’s Tip, right)½ tsp olive oil1 tsp Middle Eastern spice mix½ large red capsicum, cut into thin strips1 small carrot, peeled intolong ribbons100g button mushrooms, sliced100g chargrilled eggplant, patted dry with paper towel, sliced40g reduced-fat grated cheese60g bocconcini, torn60g mixed salad leaves, to serve 4 OUT OF 5 people who have coeliac disease remain…

TOP TIP I’D TAKE A PILL CALLED METFORMIN. Metformin (aka Diabex, Diaformin) reduces the amount of insulin your body has to make to deal with the sugars you consume. It would help take the pressure off my pancreas. As a person with diabetes, I’d have an increased risk of cancer and research indicates that Metformin may be associated with a reduced cancer risk. THE ENDOCRINOLOGIST Dr Sultan Linjawi is a leading endocrinologist and diabetes specialist. From his diabetes clinics in Queensland, he heads a team that is dedicated to improving the lives of people with diabetes. Add him as a friend on Facebook for diabetes updates or visit myhealthexplained.com. If I were diagnosed with diabetes… I’d want to know if I can get rid of it! It depends if I…

LEGS Step-ups (10-15 reps) Stand in front of a step, your left foot firmly on it. Push up your body until your left leg is straight and your right slightly bent, while your core is straight. Step back down and alternate with your right foot. CORE Seated sit-ups (10-15 reps) Sit up straight on the edge of a chair, with your feet flat on the ground. Slowly lean back towards the backrest. Return to an upright position, keeping your abdominals contracted. ARMS Air boxing (10-15 reps) Stand with feet shoulder-width apart, knees slightly bent. Make your hands into fists and start with one arm in front and the other by your hip. Alternate arms, as if you were boxing.…

SUBSCRIPTION ORDER FORM ☑ YES! I would like to subscribe to Diabetic Living OFFER ENDS APRIL 14, 2021 136 116 and quote M213DLM Monday to Friday 8am–6pm AEDST. Overseas dial +61 2 8667 5100 magshop.com.au/p/M213DLM Send original or copy of this coupon (no stamp required) to: Magshop Reply Paid 5252 Sydney, NSW, 2000 M213COUP *Savings based on the Diabetic Living cover price of $8.50. You can cancel your subscription at any time and you will continue to receive magazines delivered through to the end of your billing period. We do not provide refunds on partial billing periods. Offer available to Australian deliveries only from February 11, 2021 to April 14, 2021. By including your email address, Diabetic Living will keep you informed of offers and updates from our publisher, Are…

Recipe, page 18 How our food works for you see page 75 Recipe, page 18 LOWER-CARB OPTION Swap rice for 2 cups cauliflower rice. MONDAY STEAK AND EGGPLANT SALAD PREP 10 MINS COOK 10 MINS SERVES 2 (AS A MAIN) 2 Tbsp plain flour or gluten-free plain flourFreshly ground black pepper 1 eggplant, halved lengthways, cut into thin slices2 Tbsp olive oil220g beef sirloin steak, trimmed of fat1 green chilli, halved, choppedJuice of half a lemon½ bunch coriander, plus extra leaves, to serve½ small bunch mint, plus extra leaves, to serve100g baby spinach leaves40g reduced-fat feta, cut into small cubes 1 Place the flour on a large plate and season with pepper. Dust the eggplant slices in the flour, shaking off any excess. Heat 1 Tbsp of the oil in…

How our food works for you see page 75 What is Vegie Rice? “Rice” made from cauliflower, broccoli, or other vegetables is simply small vegetable pieces. It’s made by chopping and pulsing vegetables in a food processor until they are in rice-like pieces. Recipe, page 42 LOWER-CARB OPTION Drop the breadcrumbs. Sprinkle with parmesan and bake. Recipe, page 42 CHICKEN FRIED RICE BOWLS PREP 15 MINS COOK 15 MINS SERVES 4 (AS A MAIN) 2 tsp olive oil375g chicken breast mince or turkey mince1 brown onion, finely choppedPinch ground chillies½ tsp ground cumin3 cloves garlic, crushed2 cups cauliflower rice (fresh or frozen)2 cups broccoli rice4 x 60g eggs, whisked3 Tbsp fresh lime juice, plus 4 lime wedges, to serveFreshly ground black pepper1 avocado, sliced½ cup coriander, roughly chopped4 large radishes,…

Recipe, page 50 How our food works for you see page 75 Cook’s Tip This traditional Vietnamese lunch is eaten by tearing off a piece of pancake and placing it inside a lettuce leaf, along with some herbs, sprouts, prawns and vegetables. It is then rolled up and dipped into a sauce. BARLEY, CHERRY & FETA SALAD PREP 15 MINS COOK 25 MINS SERVES 2 (AS A LIGHT MEAL) 65g (⅓ cup) pearl barley, rinsed100g Brussels sprouts, trimmed, very thinly sliced (see Cook’s Tips, below)1½ cups firmly packed trimmed watercress sprigs75g fresh or defrosted frozen cherries, pitted1½ Tbsp coarsely chopped walnuts, toasted (see Cook’s Tips, below)2 tsp olive oil2 Tbsp fresh lemon juiceFreshly ground black pepper30g reduced-fat feta, crumbled 1 Cook barley in a medium saucepan of boiling water for…

GOJI BERRY & RASPBERRY COOLER START TO FINISH 5 MINS (+ COOLING AND AT LEAST 2 HOURS INFUSING) SERVES 4 (AS A DRINK) 40g goji berries 150g frozen raspberries 4cm piece ginger, peeled and finely grated 850ml boiling water 1½ tsp honey Crushed ice, to serve ½ cup raspberries, to serve Mint sprigs, to serve 1 Tip the goji berries, raspberries and ginger into a large heatproof jug. Pour over the boiling water and set aside to cool. Transfer to the fridge to allow the flavours to infuse for at least 2 hours, or overnight (if time permits). 2 Strain the mixture through a sieve into a clean jug, then sweeten with the honey. Fill four glasses with the ice, pour over the drink and garnish with the berries and…

Nutrition info PER SERVE 1920kJ, protein 44g, total fat 19g (sat. fat 5g), carbs 21g, fibre 10g, sodium 426mg • Carb exchanges 1½ • GI estimate low • Gluten free • Lower carb 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-, mediumor 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…