Innholdsfortegnelse for May - June 2022 i Diabetic Living Australia

NEXT ISSUE ON SALE 16 JUNE I like the occasional fancy restaurant meal as much as the next person, but when I’m looking for an easy, comforting meal I’ll invariably turn to mince. What’s not to love? It’s cheap, versatile and quick to cook. Turn to page 22 for a mince feature that will create some magic in the kitchen. We’ve also got some delicious Asian-inspired meals and gorgeous sweet and savoury treats for a Mothers Day get together. Last month, one of our readers wrote to us asking if we could include calories in our nutritional analysis. For years we’ve listed energy in kilojoules as that’s the metric system we use in Australia. However, we know that many people think in calories (me!) and we want to make the magazine…

Q: I exercise regularly but I’ve just suffered an ankle injury which means going for my daily walk is out of the question for a while. What can I do to get my ‘exercise hit’ while I’m off my feet? Drew says: No walking, no worries! While I’m a huge proponent of walking for diabetes management and overall wellness, there are other options that you can do until you’re back on your feet. If you’re looking for a cardiovascular workout, depending on your access to gyms you may be able to find a machine called an arm ergometer which is a great way to increase your heart rate without using your legs. The arm erg is a seated upper-body exercise where you cycle the pedals with your arms instead of your…

GROCERIES PASTA: Use in soups, salads or toss cooked pasta with your favourite healthy bolognaise, top with reduced-fat grated cheese and low gi breadcrumbs. Bake until the top is golden. Serve with a garden salad. CANNED TOMATOES: You can freeze the leftover tomatoes and keep for a later date. Or use in curries, casseroles and cook off with some garlic and a little stock for a quick and easy pasta sauce. Top with some torn basil leaves and Parmesan shavings. HARISSA PASTE: Spoon a little through hummus to add a little zing and serve with veggie sticks as a snack. Use in dressings or mix with Greek yoghurt and drizzle over your burgers as an alternative to sauce. STOCK: Use in soups, sauces and casseroles. PINE NUTS: Throw a few…

Sweet jacket potato trio Don’t underestimate the versatility of sweet potato. Sweet, savoury, hot or cold, this trio can flex around your mood. Creamy flavour aside, they’re also a nourishing source of fibre and are loaded with beta-carotene, one of those phytochemicals with impressive antioxidant powers… And we haven’t even touched on the toppers yet, which together deliver at least a third of your daily fibre needs. SWEET JACKET POTATO WITH BLACK BEANS PREP 5 MINS COOK 10/50 MINS *FODMAP LITE SERVES 2 2 sweet potatoes (approx. 180g each)½ tbsp extra virgin olive oil1 garlic clove, grated or crushed1 x 400g tin of black beans, drained and rinsed80g fresh spinach¼ tsp cayenne pepper TOPPERS: 2 tbsp live thick yoghurt½ avocado, sliced (approx. 80g)2 pickled chillis or jalapeňoscoriander leaves lime wedges…

Cook’s Tip Semifreddo means ‘half cold’ in Italian, and is not meant to be served fully frozen. Allow to soften slightly prior to serving. It can be made up to 2 weeks ahead. HONEY SEMIFREDDO WITH WARM FIGS PREP 20 MINS (+ OVERNIGHT FREEZING) COOK 5 MINS SERVES 6 (AS A DESSERT) 2 x 60g eggs, at room temperature, separated1½ Tbsp caster sugar1 Tbsp honey, warmed½ tsp ground cinnamon¼ tsp ground nutmeg2 Tbsp light thickened cream270g (1 cup) no-fat Greek-style natural yoghurt, whisked4 (240g) fresh figs25g (¼ cup) walnuts1 Tbsp honey, extra 1 Line the bases and sides of a 7cm x 22cm loaf pan with baking paper, extending paper 5cm above each side. 2 Use an electric mixer to beat the egg yolks and sugar in a small bowl for…

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. Nutrition info PER SERVE 1160kJ, protein 10g, total fat 17g (sat. fat 4g), carbs 19g, fibre 6g, sodium 553mg • Carb exchanges 1½ • GI…

The first stage is a fatty liver, also called steatosis, where excess fat is stored in the liver but doesn’t cause any significant damage. The second stage is known as non-alcoholic steatohepatitis, or NASH, where the excess fat causes inflammation (known as hepatitis) and can start to damage the liver cells and cause scarring, preventing the liver from working at its best. The final stage is cirrhosis which occurs when there is significant scarring and damage to the liver. This can lead to liver failure. Who will progress from having a fatty liver to more severe forms of the disease is unclear but some research suggests that people with type 2 diabetes are at greater risk.…

“I was 14 when I was diagnosed with type 1 diabetes. Looking back, I had all the usual symptoms – insatiable thirst and just feeling really unwell, but when Mum said she wanted to take me to the doctor, I couldn’t think of anything worse so I said ‘no’. “At the time, I was in elite athlete training for netball, training four times a week and playing for St George and NSW. I had a personal trainer and a diet coach, so in my mind, I couldn’t be ill. “But one night, after I’d lost about 10 kilograms and my eyes were practically bulging out of my head, Mum looked at me and said we need to go to the hospital – now. “When we got to the emergency department,…

It’s my sweet tooth! It’s not that simple. The cause of type 1 diabetes has nothing to do with diet or lifestyle choices, and even though being overweight is a risk factor for developing type 2, it’s not just sugar that contributes to that. The fact is, eating too much sugar doesn’t cause diabetes. No more chocolate! False. As long as chocolate, or any food that contains added or natural sugars, is eaten as part of a healthy meal plan or combined with exercise, people with diabetes can definitely still enjoy it 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 eating’ guidelines recommended for the general population. You…

Q: I’ve got a bad blister on my foot. I don’t have neuropathy or poor circulation, so can I use a ‘blister shield’ plaster, even though the packaging says it’s not suitable for people living with diabetes? Danielle says: Blisters on the feet are most often the result of friction injuries such as shoes rubbing on the toes or the back of the heel, so it’s important to remove the blister-causing forces and then provide protection and treatment of the blister to prevent further damage. Dressings or plasters such as ‘blister shield’ are hydrocolloid dressings that are generally safe if used correctly on small, uninfected, clean and mildly weeping blisters only. Most brands provide a warning on the use of these foot dressings for people with diabetes as many people have…

VEAL & OREGANO MEATBALL SALAD PREP 15 MINS COOK 10 MINS SERVES 2 (AS A MAIN) 6 baby cos leaves, torn1 small Lebanese cucumber, halved lengthways, sliced1 large tomato, cut into wedges⅓ cup mint leaves8 pitted kalamata olives, halved2 Tbsp low-fat Greek-style natural yoghurt1 Tbsp fresh lemon juice1 clove garlic, crushedFreshly ground black pepper1 MEB Fresh Pittes Souvlaki & Pizza or gluten-free wrap, chargrilled (optional), halved, to serve MEATBALLS 200g lean veal mince1 tsp dried oregano1 clove garlic, crushed20g reduced-fat feta, crumbled1 slice wholemeal bread or gluten-free bread, processed into crumbs1 egg yolk (from 60g egg)Freshly ground black pepper 1 Preheat oven to 180°C (fanforced). Line a small oven tray with baking paper. To make the meatballs, combine all the ingredients in a medium bowl. Form the mixture into small meatballs.…

CHINESE CHICKEN CURRY PREP 10 MINS  COOK 40 MINS  SERVES 4 (AS A MAIN) 600g skinless chicken breasts, trimmed of fat, cut into chunks2 tsp cornflour or gluten-free cornflourFreshly ground black pepper2 Tbsp olive oil1 brown onion, finely chopped1 clove garlic, crushed2 tsp curry powder or gluten-free curry powder1 tsp ground turmeric½ tsp ground ginger Pinch sugar400ml salt-reduced chicken stock or gluten-free stock1 tsp salt-reduced soy sauce or gluten-free soy sauce120g (3/4 cup) frozen peas170g (2/3 cup) Sun Rice DoongaraLow GI Clever Rice, cooked to packet instructions, to serve1 large carrot, sliced, steamed, to serve300g broccoli florets, steamed, to serve 1 Toss the chicken pieces in the cornflour and season with pepper. Set aside. 2 Heat half the oil in a wok on medium heat. Add the onion and cook,…

nutrition info PER SERVE (with sugar) 1450kJ (346Cal), protein 11g, total fat 6g (sat. fat 2g), carbs 61g, fibre 5g, sodium 423mg • Carb exchanges 4 • GI estimate high PER SERVE (with sugar substitute) 1280kJ (306Cal), protein 11g, total fat 6g (sat. fat 2g), carbs 50g, fibre 5g, sodium 423mg • Carb exchanges 3½ • GI estimate high nutrition info PER SERVE 946kJ (226Cal), protein 18g, total fat 12g (sat. fat 5g), carbs 11g, fibre 1g, sodium 315mg • Carb exchanges ½ • GI estimate low • Lower carb BLUEBERRY MUFFINS WITH CRISPY TOPPING PREP 15 MINS COOK 25 MINS MAKES 6 (1 PER SERVE AS A BRUNCH) 150g (1 cup) self-raising flour80g (½ cup) wholemeal self raising flour1 Tbsp psyllium husks80g (½ cup, lightly packed) brown sugar or ½…

Kitchen Tips HOW TO PREP YOUR MUSHIES! No need to peel or wash mushrooms, simply wipe the surface of the mushrooms gently with a damp cloth. If necessary, use a soft brush to remove any residual compost from the skin and trim the stem end. Peeling the mushrooms is time consuming and a lot of the goodness and flavour is in the skin. Soaking mushrooms in water will only cause the mushrooms to absorb the water. For more great info about mushrooms, varieties and great recipe ideas go to www.australianmushrooms.com.au PRODUCT REVIEW Atkins Bread Mix is easy to make in either an oven or bread baker and is a healthy way to incorporate bread into your daily routine. It includes 75% less carbohydrates than regular bread and is packed full…

Type 1 diabetes globally is a largely untold story. Over the last 20 years, the patterns of type 1 diabetes incidence are changing, and we are seeing pockets of high incidence in the Middle East and Africa. The reasons for this are unknown. This highlights the need for more data and registries to better understand what is happening when it comes to type 1 diabetes. But in some good news, a new global study from researchers at the Baker Heart and Diabetes Institute has found death rates for people with type 1 diabetes have declined in several countries including Australia, the USA, Scotland and Denmark. The study, published in leading diabetes journal, Diabetologia, examined populations across six countries from 2000 to 2016 and showed declines in death rates in type…

*Non-alcoholic fatty liver disease Fatty liver – what is it? Fatty liver is just what its name suggests – the build-up of fat in the liver cells. Excess alcohol intake is a major cause of fatty liver. However the condition is becoming increasingly common in those who don’t drink to excess and is referred to as non-alcoholic fatty liver disease, or NAFLD. This type of fatty liver appears to be related to insulin resistance, the underlying problem in type 2 diabetes. Insulin resistance changes the way in which the liver, muscles and fat cells process sugar and fat. As a result, the liver cells take up more fat, in the form of triglycerides (also known as blood fats) and these fats are stored inside the liver cells, causing a fatty…

SUBSCRIPTION ORDER FORM Editor’s note As a trusted source of day-to-day inspiration and information for people with diabetes and their carers, Diabetic Living is always here for you! Subscribe today to get great-tasting healthy recipes, expert advice from diabetes professionals, real-life stories and more. Grab it today and receive 3 bonus issues of Better Homes & Gardens at JUST $44.99 (6 issues of Diabetic Living + 3 bonus issues of Better Homes & Gardens) – you'll save 38% off the cover price! 3 GREAT REASONS TO SUBSCRIBE! → 6 ISSUES (1 YEAR) + 3 BONUS ISSUES OF BETTER HOMES & GARDENS FOR $44.99 - SAVE 38% → The only dedicated lifestyle brand serving the needs of people living with diabetes → With over 40 great tasting recipes, tested and approved by an accredited…

SPICY SWEET POTATO HUMMUS PREP 10 MINS COOK 35 MINS SERVES 8 (AS A SNACK) 400g orange sweet potato, cut into 2cm cubes3 Tbsp olive oil, plus extra for drizzling½ tsp chilli flakes, plus extra, to serve (optional)1 tsp smoked paprika3 cloves garlic, unpeeled, roots trimmed2 Tbsp tahiniJuice of 1 lemonFreshly ground black pepper200g (2 cups) mixed vegetable sticks, to serve 1 Preheat oven to 180°C (fanforced). Line a baking tray with baking paper. Place the sweet potato on the lined tray and drizzle over 1 tablespoon of the oil. Sprinkle over the ½ tsp chilli flakes, if using. Add the paprika and toss to coat. 2 Spread the sweet potato out over the tray in a single layer. Nestle the garlic in between the sweet potato. Roast for 30-35…

TYPE 1 is an auto-immune disease caused by a combination of genetics and unknown factors, none of which are related to lifestyle. The body’s immune system destroys the cells of the pancreas, which means it’s unable to produce any insulin and makes life-long treatment with insulin therapy essential. TYPE 2 is where the pancreas doesn’t produce enough insulin or where the insulin it does produce isn’t working properly. Risk factors for type 2 include a family history of the disease, age, ethnicity and lifestyle factors. Lifestyle modifications and/or medication are used to manage type 2 diabetes. GESTATIONAL DIABETES develops during pregnancy and while it usually disappears after giving birth, it may increase the risk of developing type 2 in future. Affecting one in seven pregnancies, it’s the fastest growing type…

HEALTH TIP Mackerel supplies anti-inflammatory omega-3 oils and miso, provides beneficial bacteria, while leeks contain the fibre inulin, which is a prebiotic. A triple whammy for a healthy gut! MISO MACKEREL RICE PREP 15 MINS COOK 10 MINS  SERVES 2 (AS A MAIN) 2 tsp white miso or gluten-free miso2 tsp rice wine vinegar½ tsp honey1 tsp salt-reduced soy sauce or gluten-free soy sauce½ tsp sesame oil2 Tbsp water1 Tbsp olive oil2 leeks, washed and sliced1 clove garlic, finely grated4cm piece ginger, half grated, half cut into matchsticks2 bok choy, trimmed, shredded125g cup cooked brown rice2 x 150g fresh mackerel filletsFreshly ground black pepper½ red chilli, deseeded, cut into thin strips 1 Combine 1 tsp miso, the vinegar, honey, soy, sesame oil and 1 Tbsp water in a small bowl.…

1 Be kind, show respect, and support people with diabetes; do not contribute to the stigma they may experience. 2 Understand that people with diabetes did not ask to get diabetes, no matter what type of diabetes they have. 3 Understand that diabetes can be a demanding condition to live with; people are usually doing their best with the resources they have. 4 Do not make people with diabetes feel uncomfortable when they manage their condition in public; they are doing this to stay healthy. 5 Do not treat people differently just because they have diabetes; if they need help or special consideration, they will ask for it. 6 Do not share or promote stigmatising images of diabetes on social media; do not make diabetes the punchline of a joke.…

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