Innholdsfortegnelse for September - October 2022 i Diabetic Living Australia

MONDAY SMOKY CHICKPEA & PEARL BARLEY RISOTTO PREP 10 MINS COOK 50 MINS SERVES 2 (AS A MAIN) 1 Tbsp olive oil1 small brown onion, finely chopped2 cloves garlic, finely chopped1 tsp ground smoked paprika½ x 420g can no-added-salt chopped tomatoes400ml boiling water1 tsp salt-reduced vegetable stock powder½ x 420g can no-added-salt chickpeas, drained and rinsed150g pearl barley, rinsed until water runs clear1 Tbsp chipotle sauce1 Tbsp Philadelphia Light Cream For CookingFreshly ground black pepper 1 Heat the oil in a medium saucepan over medium heat. Add the onion and cook, stirring often, for 5 minutes. Add the garlic and paprika and cook, stirring, for 30 seconds. Add the tomatoes, boiling water, stock powder, chickpeas, pearl barley and chipotle sauce. 2 Increase heat to high and bring to the boil…

BEEF CHOW MEIN PREP 10 MINS COOK 10 MINS SERVES 2 (AS A MAIN) 85g San Remo Vermicelli Egg Noodle Pasta or gluten-free egg noodle pasta2 tsp sesame oil200g beef fillet steak, trimmed of fat, cut across the grain into strips1 small red onion, thinly sliced4cm piece ginger, peeled and finely chopped160g Swiss brown or button mushrooms, thickly sliced2 cloves garlic, finely chopped160g beansprouts1½ tsp salt-reduced soy sauce or gluten-free soy sauce1 Tbsp brown rice vinegar2 Tbsp water4 green shallots, cut into diagonal lengthsFreshly ground black pepper 1 Cook the noodles in a medium saucepan of boiling water, following packet instructions, until tender. Drain and set aside. 2 Meanwhile, heat half the oil in a wok over high heat. Add the beef and stir-fry for 30-60 seconds or until browned.…

KALE, GRAPEFRUIT & POMEGRANATE SALAD PREP 15 MINS SERVES 2 (AS A LIGHT MEAL) 1 red grapefruit or blood orange200g skinless chicken breast fillet, trimmed of fat, halved horizontally1 Tbsp olive oil2 tsp honeyFreshly ground black pepper100g kale leaves, roughly chopped or torn¼ cup pomegranate seeds (or Craisins)½ red onion, very thinly sliced 1 Use a zester to remove the zest from the grapefruit. Use a small sharp knife, to peel and segment the grapefruit over a bowl to catch any juices. Squeeze any remaining juice from the membranes. 2 Place the chicken in a resealable plastic bag and sit in a shallow dish. Combine 2 teaspoons of the grapefruit zest, 2 teaspoons of the grapefruit juice, and 1 teaspoon of the oil in a small bowl. Pour the marinade…

Cook’s Tip For a different flavour and texture, replace one of the cans of white beans with a can of chickpeas. Cook’s Tip Making your own juice is a healthy way to go. You know exactly what goes into your drink. And, because it’s made with fresh fruit, there are no additives or preservatives. HUEVOS RANCHEROS PREP 15 MINS COOK 1 HOUR 5 MINS SERVES 4 (AS A BREAKFAST) 4 Old El Paso Mexican Wholegrain Tortillasor gluten-free wraps, cut into triangular pieces1 Tbsp olive oil1 large brown onion, finely chopped2 cloves garlic, finely chopped1 small red chilli, deseeded, finely chopped1 large red capsicum, chopped500g very ripe tomatoes, chopped60ml (¼ cup) salt-reduced vegetable stock or gluten-free stock4 x 60g eggs, at room temperatureCoriander leaves, to serve 1 Preheat oven to 180°C…

PEARS WITH COCONUT & HONEY Cut ½ unpeeled pear into wedges and put on a small plate. Brush pear flesh with 1 tsp honey, then sprinkle with 1½ Tbsp shredded coconut. Serves 1. PER SERVE 645kJ (154Cal), protein 1g, total fat 7g (sat. fat 6g), carbs 18g, fibre 4g, sodium 3mg • Carb exchanges 1 • GI estimate low • Gluten free STRAWBERRIES WITH WHITE CHOCOLATE & PISTACHIOS Hull and halve 125g strawberries and put in a shallow bowl. Put 10g white chocolate in a microwave-safe bowl and heat on medium/50% for 1-2 minutes, stirring once. Stir, then drizzle over the strawberries. Sprinkle with 1 tsp chopped unsalted shelled pistachios. Serves 1. PER SERVE 427kJ (102Cal), protein 2g, total fat 5g (sat. fat 2g), carbs 11g, fibre 3g, sodium 8mg…

Religious and cultural fasting practices have been around for centuries, but more recently, there has been a growing trend towards using fasting to reduce weight and potentially improve blood glucose levels for people living with diabetes. The theory behind fasting is pretty simple. Your body stores glucose or sugars in your liver. After 10 to 12 hours, your liver is depleted of its glucose stores, so it needs to switch over and use your fat cells as a source of energy. Essentially, an individual will have an overall reduced energy intake and be in negative balance with energy output, which can lead to reductions in weight. When you fast, your body reduces secretion of insulin so fasting can potentially reduce the need for insulin medication to manage blood glucose levels…

1 Salmon Salmon is rich in omega 3 fats and iodine, which are important for brain health. Fresh salmon can be baked, grilled, fried or barbecued. Use canned salmon in sandwiches, salads and pasta dishes. 2 Chickpeas These low-GI legumes are packed with folate, which is good for your heart health and may help with depression. Add them to salads and stir-fries or use them in dips, such as hummus. 3 Oats Low-GI rolled oats will give you a steady energy release, which can improve your concentration and mood. Use them to make muesli with nuts and seeds or porridge or add them to bread, muffins and biscuits. 4 Chia seeds These are great vegetarian source of omega-3 fats, which may help fight depression. Sprinkle them on cereal or yoghurt,…

■ Make a list of your medications and doses and add the reasons you are taking these. Take this list with you to all your medical appointments. ■ Use the correct dose at the right time, as prescribed by your doctor or diabetes nurse practitioner. ■ Read the information leaflet that comes with the medication or ask your pharmacist for the Consumer Medicines Information leaflet. ■ Do not split or crush your tablets without checking with your pharmacist first, as it may change the way your medication works. ■ If you drink alcohol, make sure your doctor knows, as some medications can cause alcohol-related hypos. ■ If you need help remembering to take your medication, ask your pharmacist about using a dose administration aid such as a Webster-pak®. Each Webster-pak…

One Friday night last December, I noticed a small red mark in between my little toe and the next one, on my right foot. It didn’t look too bad so I just figured I’d rest it, and it’d be fine. The next morning it was a little bit worse, but we were just coming out of Covid, my wife was away visiting our daughter interstate and I’ve never been one to rush straight off to the doctor, so I left it. “But on Sunday morning it looked significantly worse. I called my son and asked him to take me to the emergency department at our local hospital. I thought maybe I needed some antibiotics. “When I got there, they sent photos of my foot off to a vascular surgeon, who…

BAKED SPINACH & RICOTTA STUFFED SHELLS PREP 10 MINS COOK 40 MINS SERVES 3 (AS A MAIN) 175g giant pasta shells1 Tbsp olive oil2 cloves garlic, crushedPinch dried chilli flakes (optional)200g baby spinach leaves, chopped125g ricottaZest of ½ lemonFreshly ground black pepper400g jar arrabbiata pasta sauce2½ Tbsp finely grated parmesan SALAD 60g rocket leaves100g cherry tomatoes, halvedDrizzle fresh lemon juice 1 Preheat oven to 170°C (fan-forced). Cook the shells in a medium saucepan of boiling water, following packet instructions, but drain when they are still a little al dente, as they will continue to cook in the oven. 2 Meanwhile, heat the oil in a medium non-stick frying pan over low heat. Add the garlic and chilli, if using, and cook for 1-2 minutes or until the garlic softens. Stir…

ASIAN-STYLE COUSCOUS & MEATBALL SALAD PREP 10 MINS COOK 15 MINS SERVES 4 (AS A LIGHT MEAL) 400g pkt Woolworths &veg Beef Meatballs70g (⅓ cup) couscous100ml boiling water120g bag Asian mixed salad leaves½ cup coriander leaves2 Lebanese cucumbers, chopped1 large red capsicum, cut into thin strips CHILLI & LIME DRESSING 1 Tbsp sweet chilli sauce1½ Tbsp fresh lime juice1 tsp olive oil 1 Preheat a grill on medium-high. Line a grill tray with foil. Put the meatballs on a rack over the tray. Spray with cooking spray. Add to the grill and reduce heat to medium. Cook, turning occasionally, for 10-12 minutes. 2 Meanwhile, put the couscous in a small bowl. Pour over the water, cover with a plate and set aside for 3 minutes or until the liquid is…

ORANGE YOGHURT CAKE PREP 15 MINS (+ COOLING) COOK 45 MINS SERVES 12 (AS A DESSERT) 2 x 60g eggs, at room temperature165g (¾ cup, firmly packed) brown sugar2 tsp finely grated orange zest90g (¾ cup) almond meal50g (⅓ cup) wholemeal self-raising flour95g (⅓ cup) low-fat natural yoghurtThinly sliced orange zest, to serve (optional) ORANGE CREAM ICING 60g light cream cheese, softened2 Tbsp Lakanto Pure Icing Powder1 Tbsp fresh orange juice 1 Preheat oven to 140°C (fan-forced). Spray a 20cm (base measurement) round springform tin with cooking spray. Line the base and side with baking paper. 2 Use an electric mixer to beat the eggs, sugar and orange zest in a small bowl until light and fluffy. Stir in the almond meal, flour and yoghurt. 3 Spoon the mixture into…

Why monitor? By monitoring your blood glucose levels at home you can: ■ determine whether your levels are in the target range or if they are too high or too low ■ better understand how different foods, exercise, stress and illness affect your blood glucose levels ■ know when you need to see your health care team for help with adjusting your diabetes management plan. Availability and cost Meters can be purchased through your pharmacy, Diabetes Australia or some diabetes centres and diabetes educators. Your doctor or diabetes educator may also be able to give you one for free. Prices vary but generally range between $30 and $100. Many pharmacies sell them at a discount or run special offers so it can pay to shop around if price is a…

You think you’re eating all the right things, then lo and behold, new research pinpoints one of your favourite ‘healthy’ foods as the new dietary foe. Happily, it cuts both ways, as regular backflips in scientific thinking mean that once-blacklisted fare often finds its way back into favour. Here’s the inside track on the foods now enjoying a fresh approval rating and others that are falling from grace. COOLING DOWN DIET SOFT DRINKS Promoted as the zero-sugar alternative to the real deal, artificially sweetened drinks have always been controversial, which is largely due to safety concerns (unproven) about their use of aspartame. They are now in the spotlight for a different reason, the question being whether they actually cause weight gain. Some health professionals now argue that a diet soft…

1 Shingles is a serious disease. While initial symptoms include pain and burning that eventually leads to a red, blistering skin rash, as well as headache, fatigue and fever, shingles can cause severe nerve pain that lasts for months. In some cases, it can also lead to serious complications like vision loss, pneumonia and hearing problems. 2 If you’ve had chickenpox, you can develop shingles. Shingles is caused by the varicella zoster virus, which is the same virus that causes chickenpox. The first time you catch that virus, you get chickenpox, but the virus stays in your body and can reactivate later in life. When this reactivation happens, it’s called shingles. 3 As an adult, you’ve probably had chickenpox even if you don’t remember it. Routine vaccination against chickenpox began…

While we can’t do anything about getting older, lifestyle changes can go a long way towards reducing the risk of sarcopenia. ■ MOVE MORE, SIT LESS, LIFT WEIGHTS. Regular physical activity and limiting sedentary time are important for maintaining muscle mass as we age. There is also good evidence that doing resistance training can help to increase muscle mass and strength. Resistance training can include body weight exercises, using light weights or resistance bands, or using resistance machines in a gym. If you are new to resistance training, an exercise physiologist can help to develop a safe and effective program tailored to your individual needs and abilities. ■ OPTIMISE YOUR NUTRITION. A healthy diet that meets all of your nutritional needs is important, focusing particularly on getting enough protein. A…

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…

POWER OF PROTEIN If you’re trying to lose weight, making a conscious effort to eat more protein might be a smart move. New research shows it’s a strategy that not only leads to better, healthier food choices when you’re dieting, it also helps to avoid the loss of lean body mass that weight loss can cause. The best sources of protein are whole foods, like chicken, red meat and fish, which provide 20-35g protein per serve; milk and yoghurt, which provide 10-15g of protein per serve; and eggs, legumes, tofu and nuts, which provide 5-12g of protein per serve. Updated advice suggests aiming to eat 1.2-1.6g of protein per kilo of your body weight, each day, to support healthy weight loss. Menopausing By Davina McCall HQ, $19.99 Described as ‘the…

Serves 4 Ingredients: 4 scoops Glucerna Powder⅔ cup smooth peanut butter1 garlic clove, crushed1 long red chilli, deseeded, chopped (optional)¼ tsp cumin, ground½ cup coconut milk⅓ cup water½ tbsp soy sauce1 tbsp kecap manis1 tbsp peanut oil1 tbsp ginger, finely chopped1 garlic clove, finely chopped1 medium carrot, peeled and diced1 capsicum, diced1 bunch broccolini, cut into thirds1 zucchini, halved and sliced500 g firm tofu, cut into 1 cm cubesRice to serve Method: • In a mixing bowl add coconut milk, peanut butter, garlic, chilli, cumin, water, soy sauce, kecap manis and Glucerna Powder. Combine the ingredients well. Set aside. • Heat oil in a wok over a medium-high heat. Add ginger and garlic and toss well for 1 minute. Add vegetables and satay sauce and cook for 5 minutes •…

HEALTHY LASAGNE PREP 20 MINS COOK 1 HOUR 15 MINS SERVES 4 (AS A MAIN) 1 Tbsp olive oil1 large brown onion, finely chopped2 large carrots, finely chopped2 stalks celery, finely chopped2 dried bay leaves500g extra-lean beef mince3 cloves garlic, finely grated400g can no-added-salt chopped tomatoes2 Tbsp tomato purée or passata1½ tsp salt-reduced vegetable stock powder or gluten-free stock powder400ml skim milk2 Tbsp wholemeal flour or gluten-free flourGenerous pinch of ground nutmeg6 (125g) dried lasagne sheets orgluten-free lasagne sheets 2 Tbsp finely grated parmesanSalad, to serve (optional) 1 Preheat oven to 160°C (fan-forced). Heat the oil in a large non-stick frying pan over medium heat. Add the onion, carrots, celery and one of the bay leaves to the pan. Cook, stirring occasionally, for 8-10 minutes or until the vegetables soften…

Cook’s Tip Make the condiments and skewer the fish up to a day in advance. Note Ras el hanout, a North African spice mix, is available at well-stocked supermarkets and some grocers. You could leave out the flatbread and serve this bowl-style, bulked up with some salad leaves or shredded lettuce. WHOLE ROAST LEBANESE FISH SERVES 4 (AS A MAIN MEAL) 3 x 400–500g whole leatherjackets, cleaned, or 2 x 750g whole rainbow trout, barramundi, bream or snapper, cleaned (see Note)Freshly ground black pepper⅓ cup (50g) pine nuts, toastedHandful flat-leaf parsley leaves½ small red onion, thinly slicedFlatbread or steamed rice, to serve MARINADE ¼ cup (60ml) olive oilJuice of 1 lemon, plus ½ lemon extra, sliced2 tablespoons honey2 tablespoons za’atar, plus extra to serve1 teaspoon sweet smoked paprika, plus extra…

ON THE PULSE Canned pulses, which include chickpeas, butter beans, cannellini beans, black beans and red kidney beans are all available in no-added-salt varieties and are a must-have in your pantry. They are super versatile and can be used in so many ways, including a lot of quick and easy options. They are an excellent source of fibre, plant-based protein, low GI carbohydrates and other essential nutrients such as folate and potassium. Try throwing a can of drained and rinsed pulses into your favourite salad, add to soups, casseroles or add a few to your favourite healthy vegetarian pizza toppings. Canned pulses are also great to make hummus and dips, try experimenting with the different beans and spices, to create your favourite flavour combo. They are an ideal base 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. 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…

There are several measurements which can be used to assess whether someone has sarcopenia. However, one easy-to-use screening tool is the SARC-F questionnaire. Short for strength, assistance in walking, rising from a chair, climbing stairs, and history of falls, it comprises five questions you answer yourself. If you score 4 or more on the questionnaire, you may have sarcopenia and it is recommended that you have further investigations including measures of muscle mass (using a DEXA scan), grip strength, chair stand test and walking speed. FALLS: How many times have you fallen in the past year? None.................................................... 0 Less than 3 falls............................... 1 4 or more falls.................................. 2 STRENGTH: How much difficulty do you have in lifting and carrying 4.5kgs? None.................................................... 0 Some................................................... 1 A lot or unable................................. 2 ASSISTANCE…