Innholdsfortegnelse for July - August 2021 i Diabetic Living Australia

One of my favourite features in this magazine is our regular My Story slot where we hear from people who have lived with diabetes. All of them have overcome struggles and in this issue Steve Dale’s story is a real inspiration. He’s been dealt more than a few hard knocks along the way and has come back from them every time – turn to page 116 to read about how he narrowly avoided losing his second leg to amputation. I loved Steve’s story and his can-do attitude and it was just what I needed in a week where I’d felt a bit “moany”. If you’d like to share your story and inspire other readers, we’d love to hear from you! When it’s cold outside it can be easy to stop…

EAT YOUR GREENS Fresh research proves it‘s good advice. An Australian study published in The Journal of Nutrition earlier this year shows that eating just one cup of leafy green vegetables every day boosts muscle function and strength, regardless of how much exercise you do. Considering muscle function’s role in falls and fracture prevention, that’s good news for everyone, but it may be particularly important for people living with type 2 diabetes, who tend to have poorer muscle function, perhaps due to the inhibition of a gene that’s involved in forming new muscle cells. What gives green veggies their muscle-building strength? The researchers say it’s because they’re rich in nitrate, a compound that allows more blood and oxygen to reach your muscles once it‘s digested. The Healthy Swaps Cookbook by…

Ramy says: The evidence is mixed, but generally speaking, intermittent fasting is an effective alternative to the continuous restriction of calories that many of us are used to when we think about weight loss. It has also been shown to help reduce insulin levels, fasting blood sugars and cholesterol, at least in the short term. Longer-term studies tend to show similar benefits to using continuous caloric restriction. In the end, whatever you choose to do for weight loss, it’s adherence that’s key. There are many variations of intermittent fasting, including 5:2 and 16:8, but fasting for 12 hours – from 8pm to 8am, for example – is a safe, simple way to obtain some of the health benefits without over-complicating things, for most people. However, before you try any type…

How to use the plan Our aim is to create delicious meals that are packed with healthy fats, lean protein and low glycaemic index (low GI) carbs, as well as a rainbow of fruit and vegetables, while minimising processed products. This plan can help you to cut down on added sugar, lose excess weight and give your energy levels a boost. You’ll also support your immune system by eating plenty of nutrients that can also help improve your skin, nails and hair – think of it as a beauty treatment, too! Each day provides more than your recommended five serves of vegetables and keeps within the suggested range for fats, saturated fats, sugar and sodium (salt), while also keeping your total kilojoules low to promote weight loss. Fat helps your…

ROSEMARY BALSAMIC LAMB WITH VEGIE MASH PREP 15 MINS COOK 35 MINSSERVES 2 (AS A MAIN; WITHLEFTOVERS FOR 2) 320g celeriac, finely chopped320g swede, finely chopped320g orange sweet potato, finely chopped1 Tbsp olive oil3 red onions, thinly sliced550g lean lamb steaks, trimmed of fat, finely chopped1 tsp finely chopped rosemary1 tsp salt-reduced vegetable stock powder or gluten-free stock powder200ml boiling water2 Tbsp balsamic vinegar1 Tbsp chopped parsley320g baby spinach leaves, steamed or microwaved, to serve320g frozen peas, steamed or microwaved, to serve 1 Put the celeriac, swede and potato in a large steamer basket over a saucepan of simmering water. Cover and steam for 25 minutes or vegetables until soften. 2 Meanwhile, heat the oil in a large non-stick frying pan over medium heat. Add the onions, stirring occasionally and…

BAKED APPLES AND RASPBERRIES WITH QUINOA ALMOND CRUMBLE PREP 15 MINS COOK 45 MINS SERVES 2 (AS AN OCCASIONAL DESSERT) 2 (150g each) pink lady apples, unpeeled50g raspberries1 tsp finely grated lemon zest2 tsp raw sugar CRUMBLE TOPPING 1 Tbsp quinoa flakes2 tsp white spelt flour1 Tbsp coarsely chopped roasted almonds½ tsp low-GI cane sugar1 tsp light margarinePinch ground cinnamon60g (¼ cup) diet vanilla yoghurt or no-added-sugar vanilla ice-cream, to serve (optional) 1 Preheat oven to 160°C (fan-forced). Line a baking tray with baking paper. 2 To make the crumble topping, place all the ingredients in a small bowl. Using your fingertips rub the mixture together until combined. 3 Core the unpeeled apples about three-quarters of the way down from stem end, making the hole 4cm in diameter. Use a…

PRODUCT REVIEW Décor Cook Refillable Oil Sprayer is a great way to limit the amount of oil you use and has an easy spray action with no aerosol gases and is BPA free. You simply fill it with your favourite oil and then refill once it’s empty. It produces a superfine light mist allowing you to apply a thin even coat of oil. Perfect for barbecuing, dressing salads, frying, grilling and roasting. RRP $12.00. Available at Woolworths, Coles and Spotlight. MUSHROOM, CHEESE & BROCCOLINI SCRAMBLED EGGS Cook 100g sliced mushrooms of your choice with ½ bunch chopped broccolini and 1 clove crushed garlic in 1 teaspoon olive oil in a medium non-stick frying pan. Whisk 2 eggs and 2 Tbsp reduced-fat milk. Add to the pan and cook, stirring often,…

The research team from Melbourne’s Baker Heart and Diabetes Research Institute has shown that interrupting sitting with short, simple activity breaks – like getting those leg muscles moving – can help with blood-glucose control and insulin levels. Other evidence from the team also points to benefits for vascular health, including more effective functioning of the blood vessels and improved blood flow to the brain. And a study of more than 40,000 people showed short activity breaks can benefit mental wellbeing, too. “Higher levels of sedentary behaviour are linked with increased risk of type 2 diabetes and also significantly impact effective management of the condition,” says the institute’s physical activity researcher Dr Ashleigh Homer. “Our muscles act like large sponges in the body. When they are squeezed during movement they absorb…

GROUP 1 Unprocessed and minimally processed foods This includes whole foods such as plant foods (fruits, vegetables, legumes, wholegrains), meat, fish, eggs, milk and whole foods extracted directly from nature or minimally processed by methods such as drying, crushing, grinding roasting, pasteurising, freezing and vacuum-packaging. GROUP 2 Processed culinary ingredients This includes ingredients like fats (oils, butter and lard), sugar, vinegar and salt, which are rarely eaten alone but are used to season/cook other foods. They may contain additives used as preservatives (including oils with added antioxidants and salt with added antihumectants). GROUP 3 Processed foods This includes canned/bottled vegetables preserved in brine, whole fruit preserved in syrup, tinned fish preserved in oil, some processed animal foods, including processed meats, smoked fish, and most fresh breads and simple cheeses. GROUP…

1 TAKE A DEEP BREATH Day One is like “being told to jump out of a plane while someone hands you a parachute and instructions,” says Karen Poteat, whose daughter has type 1 diabetes. “Read fast. Don’t worry—you’ll be fine.” It’s a lot at first, but diabetes management will become routine. 2 ASSEMBLE A CARE TEAM A certified diabetes educator is indispensable after diagnosis, and you’ll continue to work with your pediatrician, an endocrinologist, a dietitian, and an ophthalmologist. A counsellor or social worker can help the whole family adjust. 3 MAKE IT A FAMILY AFFAIR Your child and anyone involved in their care will need to know the basics of glucose monitoring, insulin administration, carb counting, and what to do in case of an emergency. While older kids can…

Kate says: Many people find eating well is more challenging over winter, when fresh fruit and salads are less enticing. But there are plenty of winter meals that are healthy, hearty and tasty: ▪ Eat a warm bowl of porridge for breakfast. Use traditional (not quick) oats and add stewed apple and cinnamon. Or try wholegrain toast with baked beans, or poached eggs with grilled tomato, mushrooms and sauteed spinach. ▪ Make a big pot of soup on the weekend and freeze in individual portions for weekday lunches. Include plenty of your favourite vegetables and dried beans or lentils for protein, low GI carbs and fibre. If you can’t heat it at lunchtime, do that in the morning and store in a thermos. ▪ Casseroles and curries make great winter…

Drew says: Firstly, if you have a fear of or feel any resistance towards exercising, start by replacing the word ‘exercise’ with ‘movement’. The truth is, not every ‘workout’ needs to be structured or made up of sets and reps. To be beneficial, physical activity just needs to be consistent across the week. So move your body in a way that feels right for you, every day, whether that’s dancing, gardening, or playing golf or tennis. Another really easy way to start moving is simply by going for a walk after meals. It’s a scientifically proven way to flatten your blood glucose curve and help manage your diabetes. Then, think about incorporating some resistance exercises, using your body weight, free weights or weight machines two or three times a week.…

GROCERIES ▪ Small pkt dried porcini mushrooms ▪ 1 pkt naan bread ▪ 400g can no-added-salt chickpeas ▪ 420g can no-added-salt cannellini beans ▪ 400ml can light coconut milk ▪ 50g pkt pine nuts ▪ 190g bottle pesto PANTRY ▪ Olive oil ▪ 4 cloves garlic ▪ Salt-reduced vegetable stock powder ▪ Balsamic vinegar ▪ Ground white pepper ▪ Dried breadcrumbs ▪ Black mustard seeds ▪ Cumin seeds ▪ Smoked Paprika ▪ Ground turmeric ▪ Parmesan ▪ Madras curry powder ▪ Ground turmeric ▪ Salt-reduced soy sauce ▪ Sriracha ▪ Rice vinegar ▪ Doongara Low GI Clever White Rice ▪ Doongara Low GI Brown Rice ▪ No-added-salt-and-sugar peanut butter FREEZER ▪ 500g pkt frozen peas CHILLED ▪ Small piece stilton cheese ▪ 80g pkt goat’s cheese FRUIT AND VEGETABLES ▪…

GREEN SMOOTHIE PREP 5 MINS SERVES 2 (AS A SNACK) 35g (1 cup, packed) baby spinach leaves1 Lebanese cucumber, chopped1 green apple, unpeeled, cored, chopped250ml (1 cup) coconut water½ cup ice cubes 1 Put all ingredients in a blender. Cover and blend until smooth. 2 Pour the smoothie between 2 glasses and serve immediately. Nutrition info PER SERVE 305kJ, protein 1g, total fat 0g (sat. fat 0g), carbs 15g, fibre 3g, sodium 71mg • Carb exchanges 1 • GI estimate low • Gluten free RICOTTA & SPINACH TRIANGLES PREP 15 MINS COOK 35 MINS SERVES 2 (AS A LIGHT MEAL) 1 tsp extra virgin olive oil1 brown onion, finely chopped1 clove garlic, crushed250g pkt frozen spinach, thawed, moisture squeezed out250g fresh reduced-fat ricotta, mashed until smoothFinely grated zest of ½…

SPICY VEGETABLE STEW WITH COCONUT PREP 10 MINS COOK 40 MINS SERVES 2 (AS A MAIN; WITH LEFTOVERS FOR 2) 1 Tbsp olive oil1 large brown onion, thinly sliced1 Tbsp finely chopped ginger3 cloves garlic, chopped1 large red chilli, deseeded and thinly sliced1 Tbsp thyme leaves1 tsp ground cinnamon1 tsp smoked paprika2 tsp ground coriander2 tsp cumin seeds2 x 400g cans no-added-salt chopped tomatoes 2 tsp salt-reduced vegetable stock powder or gluten-free stock powder800ml boiling water2 green capsicum, deseeded, cubed200g orange sweet potato, cubed100g Low GI Brown Doongara Rice400g cans no-added-salt red kidney beans, drainedHandful fresh coriander, chopped, plus extra for sprinkling140g Siggis unsweetened coconut yoghurt 1 Heat the oil in a large non-stick frying pan over medium heat. Add the onion and cook, stirring occasionally, for 8 minutes or…

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 for…

OLIVE OIL FACTS Olive oil is typically associated with heart health for its high monounsaturated fat content. But not all olive oils are created equally. We have broken down a few quick facts to help you understand the differences and make the best choice for your health. Light Olive Oil Do not be mistaken, this is not implying light in fat! Rather it is referring to its light flavour and colour. This is a refined oil, produced using heat which unfortunately destructs some of the desirable nutrients found in olives. Pure/Classic/Original Olive Oil Also a heat-produced refined oil, but of slightly better quality than light olive oils. Extra-Virgin Olive Oil (EVOO) The king of oils! The richest in colour and flavour, and also the highest in health benefits. EVOO is…

On the commute ▸ Park further away or get off public transport a stop early and walk the rest of the way. ▸ Stand while taking public transport and listen to a podcast or audiobook. At work ▸ Take regular breaks away from your desk. ▸ Schedule walking meetings. ▸ Stand or move while taking phone calls. At home ▸ Use TV commercial breaks or the end of an episode as a reminder to get up and move around. ▸ Set yourself a daily step goal and check in after dinner to see your progress. ▸ Get active while ticking off your to-do list – take the dog for a walk, or do the ironing while watching TV.…

Are there times when your mind isn’t quite working the way it should? Everyone misplaces car keys now and again—that’s normal. Researchers are curious about how diabetes may be linked to the development of serious mind matters, such as cognitive decline and forms of vascular dementia, such as Alzheimer’s disease. The relationship between diabetes and cognitive changes is not clear. Blood glucose management, however, may help reduce the risks of losing memory and thinking skills. VASCULAR ISSUES Measuring the links between cognitive problems and diabetes is challenging because it can be difficult to untangle over time the effects of high and low blood glucose levels, high blood pressure, and other risk factors, such as obesity, that often are present, especially in people with type 2 diabetes. These can contribute to…

When clocks change with the end of daylight saving in large parts of the country, adjusting to the new time can prove a struggle – many of us feel we are battling a minor dose of jetlag. Sleep patterns are disrupted, we are hungry at odd times, energy levels are out of step with our daily routine and the combo can play havoc with weight and blood sugar levels. Luckily, this all settles down in a few days, but have pity on those people whose internal timing regulator means they struggle on an everyday basis with the insistent tick of a body clock that won’t be silenced. We are talking about the larks who are ready to spring out of bed at the crack of dawn but are back in…

1 JUST… BREATHE It might sound like a dismissive piece of advice when you’re feeling stressed out but it really does work – provided you breathe in a particular way. Meet ‘diaphragmatic breathing’. That’s the type where you breathe so that it’s your stomach rather than your chest that’s doing the hard work for you. When researchers put the theory to the test they found that diaphragmatic breathing not only lowered perceived stress levels, it zapped actual levels of cortisol, the stress hormone, too. To make it work, place one hand on your upper chest and the other just below your rib cage – this will allow you to feel if your diaphragm is moving as you breathe. Next, breathe in as slowly as you can through your nose so…

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 five 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,…

A heartfelt message You might already know that olive oil packs a bigger punch in terms of health benefits than some other types of cooking oils, but a study recently published in The International Journal of Cardiology confirms just how good for your heart it can be. When researchers asked 20 adults with prediabetes to drink a smoothie that contained 50 millilitres, or about 2.5 tablespoons, of extra virgin olive oil, two hours later, something called their endothelial function had improved. A measure of blood-vessel elasticity, endothelial function is considered an independent predictor for the risk of cardiovascular events – and that matters when you’re living with diabetes, which can bump up your risk of cardiovascular disease. The key to making it work? Check the quality of your olive oil.…

MONDAY PESTO SALMON & BEANS PREP 15 MINS COOK 20 MINS SERVES 2 (AS A MAIN) 30g baby spinach leaves½ x 420g can drained no-added-salt cannellini beans100g cherry tomatoes, halved1 tsp olive oilZest and juice of 1 small lemon1 Tbsp goat’s cheese1 Tbsp pesto or gluten-free pesto30g dried breadcrumbs or gluten-free breadcrumbs10g grated parmesan2 tsp pine nuts2 x 150g skinless and boneless salmon fillets 1 Preheat oven to 180°C (fan-forced). Divide the spinach between two individual baking dishes (make sure the dishes are safe to use from the freezer to the oven). Spoon over the beans and tomatoes and drizzle with the oil. Scatter over a little of the lemon zest and squeeze over some juice, then season with freshly ground pepper. Toss everything together. 2 Mix the goat’s cheese…

POTATO, SALMON & CAPER SALAD WITH CREAMY DILL DRESSING PREP 15 MINS COOK 15 MINS SERVES 2 (AS A MAIN) 300g Zerella Baby Spud Lite Potatoes, unpeeled, quartered1 bunch asparagus, woody ends trimmed, diagonally sliced into thirds200g skinless and boneless salmon filletsFreshly ground black pepper3 cups rocket leaves1 small red capsicum, cut into thin strips1 Tbsp drained capers (in vinegar)1 lemon, zest removed using a zester CREAMY DILL DRESSING 2 Tbsp extra-light sour cream2 Tbsp fresh lemon juice1 tsp wholegrain or gluten-free mustard1 Tbsp finely chopped dillFreshly ground black pepper 1 Put the potatoes in a medium saucepan and cover with plenty of cold water. Cover and bring to the boil over high heat. Reduce heat to medium and cook, partially covered, for 10 minutes or until tender, adding the…

CREAMY CAULIFLOWER, LEEK & BEAN SOUP PREP 10 MINS COOK 25 MINS SERVES 2 (AS A MAIN MEAL) 2 tsp olive oil2 large cloves garlic, sliced2 leeks, white part only, washed well, sliced200g cauliflower florets, chopped2 tsp salt-reduced vegetable stock powder or gluten-free stock powder600ml boiling water400g can no-added-salt cannellini beans, rinsed and drained Pinch ground nutmeg100ml skim milk25g whole almonds (skin on), chopped½ tsp smoked paprika2 x 30g slices rye bread or gluten-free bread, to serve 1 Heat the oil in a large saucepan over medium heat. Add the garlic, leeks and cauliflower and cook, stirring often, for about 5 minutes, or until starting to soften (but not colouring). 2 Combine the stock powder and boiling water in a heatproof jug. Add to the saucepan with a pinch of…

TURKEY & MANDARIN LUNCH BOWLS PREP 15 MINS COOK 15 MINS SERVES 2 (AS A LIGHT MEAL) ½ red onion, halved, thinly slicedZest and juice of ½ lemon150g turkey breast, trimmed of fat, finely chopped1 mandarin, ½ zested and the flesh sliced into rounds1 clove garlic, chopped1 Tbsp olive oil½ x 420g can rinsed and drained no-added-salt brown lentils2 tsp balsamic vinegar½ red capsicum, quartered and sliced Small handful mint, chopped2 walnut halves, chopped 1 Place the onion and lemon juice in a small bowl. Toss to combine. Put the turkey in a bowl. Add the zest of the lemon and mandarin, garlic and half the oil. 2 Tip the lentils evenly between two bowls or lunchboxes and drizzle over the balsamic vinegar. Heat the remaining oil in a large…

Kitchen Tips Cooking fresh beetroot is something that is often put in the too hard or too messy basket, but it's really neither. Grab yourself a bunch or two and give it a try! My favourite way to cook them is roasting. No need to peel, simply scrub (you can use baby beets or large beets – just cut the wedges according to the size of the other vegies you are cooking) then trim off the tops and roots, leaving the base of the top as this stops the colour bleeding out. Cut into wedges and then toss in olive oil and season with pepper. Throw them into a roasting tin with your other favourite vegies (I love to cook with brussels sprouts, zucchini and corn cut into small pieces),…

What are they? Processing of food isn’t a problem in itself. In fact, most of the foods we eat are processed in some way before we eat them. Techniques such as heating, pasteurising, canning and drying are all forms of processing, which can help to make foods safe, edible and more suitable for storage. Examples include canned legumes, frozen vegetables, pasteurised milk, canned fish and even freshly made bread. But the ultra-processing of food is different. Ultra-processed foods are defined as formulations of food substances (ingredients you wouldn’t typically find in your home kitchen), often combined with additives designed to make the food palatable, and typically created by a series of industrial techniques and processes. They are designed to be convenient, hyper-palatable and highly profitable due to their low-cost ingredients…

We’re suckers for a classic fairy tale. We love to cheer on the underdog and clap for the beautiful maiden when she perseveres against all odds to rise triumphantly from the ashes. Belle Gibson’s life story was one of those fairy tales we desperately wanted to believe was true. She fought the dark forces of brain cancer with organic food and a few cheeky coffee enemas, but instead of rising like a phoenix from the ashes, this beautiful maiden turned into the villain of her own story. Belle’s fairy tale began in 2009 when she was in her late teens – the prime of your life, when you feel like anything is possible. But Belle received some terrible news. She was diagnosed with metastatic cancer, with tumours identified in her…

“I’ll never forget when my longtime GP, gave me the news. The impact of diabetes had never been far from my mind. My father had passed away from complications of type 2 and my mother-in-law had been blinded and couldn’t walk from it.” Tania recalls leaving the GP’s office feeling dazed, worried, and a bit angry. “I felt I had generally been a disciplined person who looked after myself, usually stayed away from sweets, and did everything I could to avoid any form of medication.” She also knew her GP genuinely cared about her and wanted what was best for her but with the diagnosis, he didn’t really provide her any real hope. In fact, rather than a recommendation, he simply asked, “so, what are you going to do?” “I…

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