Innholdsfortegnelse for September - October 2021 i Diabetic Living Australia

So much more than a protein powder, IsoWhey Complete is packed with 21 vitamins and minerals as well as biotin and vitamin E for hair, skin and nail support. IsoWhey Complete is low in sugar and carbohydrates and can be used as a base for healthy recipes like our Nutty Banana or Strawberries and Cream Smoothies. NO NASTIES LOW IN SUGAR AND CARBS GLUTEN FREE ALKALINE SEAGREENS PREBIOTIC FIBRE & PROBIOTICS DIGESTIVE ENZYMES…

TYPE 1 is an auto-immune condition caused by a combination of genetics and unknown factors. It accounts for 10 per cent of all diabetes, and occurs when the body’s immune system destroys the cells in the pancreas that produce insulin, the hormone that’s vital for converting glucose into energy. People living with type 1 diabetes need to use insulin to reduce the level of glucose circulating in their blood. TYPE 2 is caused by a combination of genetics and lifestyle factors. It accounts for 85-90 per cent of all diabetes, and is a progressive condition where the body becomes resistant to the normal effects of insulin, or where the pancreas slowly loses its ability to produce enough of the hormone – both of which leave too much glucose in the blood.…

Early evening exercise pays off for blood sugars Exercising at any time of the day is good for you, but a new Australian study has shown that people who do something physically active during the early evening hours had better overnight blood glucose management. While researchers found that both morning and evening exercise sessions produced similar improvements in cardiorespiratory fitness, overnight glycaemic control only improved in the study participants who were active later in the day. “That’s important because one of the things individuals with type 2 diabetes experience are nocturnal spikes in glucose,” says the study’s lead author, Trine Moholdt from ACU’s Mary MacKillop Institute for Health Research. “Our study was able to show that we could flatten those nocturnal spikes and that’s a really important finding because not…

LAMB, MINT & SWEET POTATO PIE PREP 15 MINS COOK 40 MINS SERVES 4 (AS A MAIN) 1kg orange sweet potato, chopped2 Tbsp skim milk1 tsp olive oil1 brown onion, finely chopped2 carrots, coarsely grated130g (2 cups) shredded cabbage2 Tbsp Gravox Lite Supreme Gravy400g can no-added-salt crushed tomatoes310ml (1¼ cups) water60ml (¼ cup) salt-reduced tomato sauce1 Tbsp Worcestershire sauce200g broccoli, cut into small pieces150g (1 cup) frozen peas60g baby spinach leaves500g lamb leg steaks, trimmed of fat, finely chopped⅓ cup mint leaves, finely shredded40g reduced-fat feta, crumbled40g (⅓ cup) reduced-fat grated cheddar 1 Cook the sweet potato in a large saucepan of boiling water for 10-12 minutes or until very tender. Drain well and return to pan. Add the milk and mash until almost smooth. Cover and set aside. 2…

KIMCHI FRIED RICE PREP 10 MINS COOK 10 MINS SERVES 2 (AS A MAIN) 1½ Tbsp olive oil1 clove garlic, sliced4cm piece ginger, grated1 bunch broccolini, chopped4 green shallots, thinly sliced50g kimchi200g cooked Doongara Low Gi Brown Rice2 carrots, peeled into ribbons2 x 60g eggs Freshly ground black pepper1 lime, ½ juiced, ½ cut into wedges, to serveHandful coriander leavesHot sauce or gluten-free sauce, to serve (optional) 1 Heat 1 tablespoon of the oil in a large non-stick frying pan over medium-high heat. Add the garlic, ginger, broccolini and half the green shallots. Cook, stirring often, for 5-7 minutes or until softened. Add the kimchi and cook, stirring, for 2 minutes. 2 Add the rice to the pan and cook, breaking it up with the back of a spoon. Stir…

MORROCAN SPICED CAULIFLOWER & ALMOND SOUP PREP 10 MINS COOK 25 MINS SERVES 4 (AS A LIGHT MEAL) Heat 2 Tbsp olive oil in a large saucepan over medium heat. Add½ tsp ground cinnamon, ½ tsp cumin, ½ tsp ground coriander and 2 tsp harissa paste or gluten--free harissa paste to the pan. Cook, stirring, for 2 minutes. Add 1 large (800g) cauliflower (broken into florets), 500ml (2 cups) hot salt-reduced vegetable stock or gluten-free stock, 500ml (2 cups) water and 50g flaked almonds to the pan. Cover and bring to the boil over high heat. Reduce heat to medium and cook, covered, for 20 minutes or until the cauliflower is tender. Set the soup aside for 5 minutes to cool slightly. Transfer the soup to a blender or food processor.…

Kitchen Tips Growing your own herbs is a great way to save money and wastage (which I find quite often happens when buying bunches of fresh herbs – you use some in a recipe and then forget the rest of the bunch in the fridge). Pots of herbs also look really great on your windowsill or benchtop. This way you just pick or cut off when and how much you need for the recipe you are cooking. Adding herbs to your meals help increase the diversity of plant based foods in your daily diet which is great for gut health! I have a small herb garden just outside my back door in my vegie patch – this just means I can have a larger selection of herbs on hand. PRODUCT…

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…

1 High blood sugar levels damage the heart’s blood vessels over time. This makes them more likely to develop the fatty deposits that can eventually trigger a heart attack and some types of stroke. Plus, having diabetes can also mean you’re more likely to have traditional heart attack and stroke risk factors, including high blood pressure and high cholesterol. 2 Cardiovascular disease (CVD) is the main cause of death among people with diabetes. CVD includes stroke and the coronary heart disease that causes heart attacks, but it’s also a broader term that takes in heart failure and valve disease. If you have diabetes your chances of dying from CVD are the same as someone who’s already had a heart attack. In fact, two out of three people aged over 65…

We’ve always been told that there’s no such thing as spot-weight reduction, but with some health gurus now preaching the message that certain diet and lifestyle changes can target belly fat, it’s time to get to the guts of the problem. The basic equation for weight loss still stands at how much you eat versus what you burn off. However, emerging research indicates that making certain dietary choices may help you shift harmful visceral fat (the fat that surrounds internal organs such as your heart and liver). We’re not pinpointing specific foods as belly-fat blasters, so beware of any potions, pills or dietary supplements claiming otherwise. But it’s clear there’s a new take on weight loss that could make a difference to the challenge of trimming that tummy. Here, we…

LOWER-CARB OPTION Swap wholemeal pasta for a 200g packet of Slendier Edamame Bean Spaghetti. MONDAY CREAMY PESTO & KALE PASTA PREP 10 MINS COOK 25 MINS SERVES 2 (AS A MAIN) 2 tsp olive oil1 red onion, thinly sliced150g kale, inner core removed, shredded50ml water150g wholemeal pasta or gluten-free pasta2 Tbsp reduced-fat cream cheese2 Tbsp pesto or gluten-free pesto Freshly ground black pepper 1 Heat the oil in a large non-stick frying pan over medium heat. Add the onions and cook, stirring occasionally, for 10 minutes or until the onion softens and starts to caramelise. 2 Add the kale and water to the pan. Cover and cook for 5 minutes or until the kale wilts. 3 Cook the pasta in a large saucepan of boiling water, following packet directions, or…

WASABI CHICKEN RICE SALAD PREP 15 MINS SERVES 2 (AS A LIGHT MEAL) 70g frozen shelled edamame (soy beans)½ tsp wasabi paste or gluten-free wasabi paste2 Tbsp fat-free natural yoghurt Juice of 1 lime1 Tbsp sesame oil70g cooked Sun Rice Doongara Clever Rice3 radishes, trimmed, thinly sliced1 tsp sesame seeds100g cooked boneless, skinless chicken breast fillet, sliced¼ sheet dried seaweed, sliced into thin strips 1 Put the edamame in a heatproof bowl and cover with boiling water. Set aside for 10 minutes. Drain. Mix the wasabi paste, yoghurt, lime juice and sesame oil in a small bowl. 2 Toss the rice, edamame and radishes in a serving bowl. Top with the sesame seeds, chicken and seaweed. Drizzle over the wasabi dressing. Serve. HEALTH TIP Try replacing the white rice with…

BALSAMIC MUSHROOMS WITH ROCKET & RICOTTA PREP 5 MINS SERVES 1 (AS A SNACK) 2 tsp balsamic vinegar½ tsp extra virgin olive oil½ tsp Dijon mustard or gluten-free Dijon mustardFreshly ground black pepper4 button mushrooms, quartered15g baby rocket leaves1⁄3 cup small basil leaves20g reduced-fat fresh ricotta 1 Put the vinegar, oil and mustard in a small bowl. Season with pepper. Add the mushrooms and toss to coat. Set aside for 5 minutes. 2 Add the rocket and basil leaves to the mushrooms. Toss to combine. 3 Top with the ricotta to serve. COOK’S TIP For a variation, replace the balsamic vinegar with red wine vinegar, the Dijon mustard with wholegrain mustard and the rocket with mixed salad or baby spinach leaves. Nutrition info PER SERVE 296kJ, protein 4g, total fat…

TOMATO SALSA START TO FINISH 25 MINS (+ 30 MINS MARINATING) SERVES 4 (AS A SNACK) 1 small red onion, finely chopped1 tsp caster sugar4 Tbsp fresh lime juice4 large ripe tomatoes3 jalapeño chilliesSmall bunch of coriander, chopped60g Tostitos Lightly Salted Tortilla Chips 1 Put the onion, sugar and lime juice in a bowl. Toss to combine. 2 Preheat a chargrill pan or barbecue grill on high. Add the tomatoes and cook, turning occasionally, for 4-5 minutes or until charred. Place into a bowl and cover. Set aside. Repeat the barbecuing process with the chillies. 3 Remove as much of the skin as possible from the tomatoes and chillies, and discard (don’t worry if there’s a little left on). Roughly chop the tomatoes and finely chop the chillies, discarding the…

SUNSHINE PORRIDGE PREP 5 MINS COOK 10 MINS SERVES 2 (AS A BREAKFAST) 1 small orange100g frozen raspberries75g rolled oats225ml water50ml skim milk½ small banana, sliced1 Tbsp smooth almond spread2 tsp goji berries2 tsp chia seeds 1 Cut the orange in half. Juice half the orange. Slice the remaining orange into thin rounds. 2 Tip half the raspberries and all of the orange juice into a small saucepan. Bring to a simmer over medium heat. Simmer for 5 minutes. 3 Meanwhile, put the oats, water and milk in a small saucepan over low heat. Cook, stirring, for 8-10 minutes or until the porridge is thick and creamy. 4 Divide the porridge between serving bowls. Top with the raspberry mixture, remaining raspberries, orange slices, banana, almond spread, goji berries and chia…

SPICED MACERATED GRAPEFRUIT Halve a grapefruit and use a small sharp knife to cut the grapefruit into small segments (leaving inside the grapefruit half). Sprinkle each half with ½ tsp raw sugar, a pinch of ground cardamom and a sprinkle of cinnamon. Set aside for 30 minutes to allow the flavours to develop. Top with a spoonful of 1 Tbsp reduced-fat Greek yoghurt. Serves 2. PER SERVE 277kJ, protein 3g, total fat 1g (sat. fat 0g), carbs 10g, fibre 3g, sodium 28mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb QUICK & EASY BANANA SPLIT Place one scoop of no-added sugar ice-cream in a small serving bowl. Sprinkle over ½ chopped small banana, 2 tsp chopped unsalted roasted peanuts. Drizzle with 1 tsp Natvia…

Lack of planning Planning is your key to weight loss success. Without a plan it is all too easy to get caught up in day-to-day life and never get around to fitting in exercise or making those dietary changes you were aiming for. So plan your meals for the week, make time for shopping, set aside an afternoon to cook up some meals for the week and schedule exercise in your diary like you do other important commitments. Also consider cooking and freezing extra batches of meals like soups, casseroles and curries, so you have back-up for busy weeks or those nights when you just don’t feel like cooking. Confusion about what to eat If you’re unsure about what to eat, you’re certainly not alone. There’s plenty of confusing and…

Spot-reduction works FICTION While recent research suggests visceral fat may respond to certain dietary and lifestyle changes, you cannot spot-reduce belly fat alone. Diet and exercise will promote weight loss from all parts of the body but you generally lose fat in the reverse order to which you put it on. So, if it goes on your backside or belly first, these are the last places you’ll see it disappear. Belly exercises won’t give you a six pack FACT If you’re carrying excess tummy fat, any strengthening you do to your abdomen will be hidden until you can shed kilos. However, strengthening your abdominal muscles will improve your posture (which can have real benefits for aiding or preventing back pain), and so you stand taller. This makes any tummy you…

In December 2016, Jeannette Alligood and her husband, David, thought they might save some money by bundling life insurance through the same company that handles their car and homeowners’ insurance. The only problem: two weeks after they took the required blood test to qualify for coverage, their insurance agent called to tell Jeannette she had been denied. “I was shocked,” says Jeannette, now 47. “I knew I was about 50kg overweight, but I never had any health problems. David and I both thought I was the healthier of the two of us.” While the agent couldn’t provide any specifics, she suggested Jeannette get checked for diabetes, then handed her the report. “I noticed the HbA1C level was 13.7, but I didn’t know what that meant,” says Jeannette. When she took…

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…

GROCERIES PASTA Cook and serve with a healthy bolognese sauce (use vegetarian mince for a vegetarian alternative, chop up lots of fresh vegies and add lots of chopped herbs to boost flavour). PESTO Spread over a pizza base as an alternative to pizza sauce. Toss through freshly cooked pasta with some lightly steamed zucchini ribbons. Top with parmesan shavings and serve with a big garden salad. PUY LENTILS Cook and use in salads. STOCK Freeze in ice cube trays, once frozen pop out into an airtight container. Keep in the freezer and use when needed. COOKING CREAM Use in curries, sauces or soups. ALMONDS Toast and sprinkle a few over your salad, munch on as a snack or use in baking. FRUIT AND VEGETABLES SWEET POTATO Cut into small cubes and…

LAMB & GUINNESS SKEWERS PREP 20 MINS (+ 4 HOURS OR OVERNIGHT MARINATING) COOK 10 MINS SERVES 8 (AS A STARTER) 500g lean lamb leg steaks, trimmed of fat, cut into 2.5cm chunks440ml can Guinness3 tsp Dijon mustard3 cloves garlic, crushed1½ Tbsp finely chopped rosemary leavesFreshly ground black pepper1 red capsicum, cut into 8 pieces2 zucchini, each cut into 4 pieces4 small yellow squash, halved1 red onion, cut into 8 wedges 1 Put the lamb in a shallow dish or airtight container. Put the Guinness, mustard, garlic and rosemary in a medium bowl. Season with pepper. Whisk to combine. Pour the Guinness mixture over lamb. Cover and put in the fridge for at least 4 hours, or overnight, to marinate. 2 Drain the meat from the marinade, returning rosemary to…

GREEK TURKEY BURGERS PREP 15 MINS COOK 15 MINS SERVES 2 (AS A MAIN) 250g turkey breast mince1½ Tbsp extra virgin olive oil2 tsp chopped oregano Pinch chilli flakes2 cloves garlic, grated½ cup baby spinach leaves¼ cup thinly sliced red onion2 tsp red wine vinegar40g reduced-fat feta, crumbled2 wholemeal burger buns or gluten-free buns, split and toasted 1 Preheat an air fryer to 180°C. Lightly coat the fryer basket with cooking spray. 2 Combine the turkey mince, oil, oregano, chilli flakes and garlic in a bowl. Form the mixture into 2 (1.25cm-thick) patties and transfer to the prepared fryer basket. Cook, for 13-15 minutes, turning over halfway through cooking, or until cooked through. 3 Toss together the spinach, onion and vinegar in a bowl. Divide the feta among the tops…

Ranch eggs (serves 1: as a breakfast) Brush corn tortillas with oil then cook on a chargrill or heavy pan until golden. Put on warmed plates and top with a fried egg, a couple of spoons of tomato salsa and some extra coriander. PER SERVE 1200kJ, protein 11g, total fat 16g (sat. fat 3g), carbs 25g, fibre 2g, sodium 357mg • Carb exchanges 1½ • GI estimate low • Gluten free • Lower carb Tex-mex rice salad (serves 1: as a side) Toss a few spoonfuls of tomato salsa through ½ cup cooked and cooled low GI white rice with ¼ diced avocado and 1 small cucumber. PER SERVE 915kJ, protein 5g, total fat 6g (sat. fat 1g), carbs32g, fibre 6g, sodium 22mg • Carb exchanges 2 • GI estimate…

SANGRIA POACHED APPLES PREP 10 MINS COOK 20 MINS SERVES 4 (AS A DESSERT) 125ml (½ cup) dry red wine60ml (¼ cup) water1 cinnamon stick½ vanilla bean, halved lengthways, seeds scraped3 tsp honey5cm strip orange zest1 (150g) red apple, unpeeled, cut into 5mm-thick slices1 (150g) green apple, unpeeled, cut into 5mm-thick slices130g (½ cup) low-fat Greek-style natural yoghurt 1 Put the wine, water, cinnamon, vanilla bean and seeds, honey and zest in a small saucepan. Bring to the boil over high heat. Add the apple slices and reduce heat to medium-low. Cook, covered, stirring occasionally, for 5 minutes or until just tender. Use a slotted spoon to transfer apples to a bowl. 2 Return the syrup to a simmer over medium heat. Simmer, uncovered, for 10 minutes or until the…

OMEGA 3 – WHAT, WHY & HOW? Omega 3 is a healthy poly-unsaturated fat which is important to include as part of your balanced daily diet. Studies suggest a diet high in omega 3 fats may help in: ■ Supporting heart health – by boost healthy HDL cholesterol levels; lowering triglycerides and blood pressure; and maintaining healthy arteries.■ Maintaining normal brain function and eye health.■ Reducing chronic inflammation in the body.■ Supporting pregnancy and early life development. Oily fish, such as salmon, tuna, sardines, herring and mackerel, are one of the best sources of omega 3 fats. The Heart Foundation recommends all Australians to include 2-3 serves of fish each week. However, if you choose not to eat fish there are other ways to get your omega 3’s. Such as:…

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THE ANNUAL CYCLE OF CARE INCLUDES THE FOLLOWING HEALTH CHECKS: HbA1c This blood test reflects your average blood glucose level over the last 10-12 weeks. This should be done at least every 6-12 months, or more often if required. The general recommendation is to aim for a reading of 53mmol/mol (7%) or less. HbA1c targets can be different for different groups so it’s important to discuss your individual HbA1c target with your doctor or credentialled diabetes educator (CDE). Blood pressure Your GP or practice nurse should be checking your blood pressure at every visit or at least every six months. As a general guide, the target for people with diabetes is 130/80 or less. If you have existing cardiovascular or kidney disease, your doctor will advise you on a blood…

1 EAT LESS SUGAR Sources estimate the average Australian adult eats 60 grams of sugar per day – the equivalent of 14 teaspoons (or 952 kilojoules). The World Health Organization (WHO) advises no more than 10 per cent – and ideally less than 5 per cent – of total kilojoules per day should come from added sugars. 2 GO VEGETARIAN (OR CUT YOUR MEAT INTAKE) Eat meat-free one night per week for your health, budget, and the environment. Stretch minced meat in burgers, tacos, and pasta sauces by using half the amount of meat and supplementing with chopped mushrooms and/or vegies. The meat will help flavour the vegies during browning, and the vegies will add more texture. 3 DRINK MORE WATER - AND LESS OF EVERYTHING ELSE Dehydration can cause…

When you have diabetes, exercising is important for managing blood glucose and blood pressure, as well as for maintaining a healthy weight. And diabetic foot pain or flexibility problems need not keep you from being physically active. So, grab a chair and take a seat for these cardio moves and strength exercises. You don’t need any special equipment for these exercises – just a sturdy chair and two 1-2kg dumbbells plus your favourite music! For a low-intensity workout, do these cardio exercises, then stop and congratulate yourself. For a more intense workout, continue with the strength exercises. 1 Cardio exercises If you move vigorously for 25-30 minutes while seated, you may sweat a little. But even a no-sweat pace benefits your body. These exercises will give your heart and lungs…

BE KIND TO YOURSELF “Don’t get stuck in a loop of self-blame and loathing. Diabetes is a tough diagnosis, but it’s also something you can control. Commit to adopting a healthy lifestyle, but also learn how to shift your own self-talk to focus on the positive.” LOOK BEYOND THE SCALE “Keep in mind that the number on the scale doesn’t tell the entire story. Do you feel good? Do you have more energy? Are you able to walk an extra block? Celebrating those non-scale victories is just as important as watching the number move on the scale.” PLAN AHEAD “Plan your meals in advance so there’s always something healthy on hand when you’re hungry. I make smoothies or eggs with spinach, capsicum, and onions for breakfast, and use the crock…