Innholdsfortegnelse for January - February 2023 i Diabetic Living Australia

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Q: I’m new to exercise and am keen to set up an inexpensive workout space at home. What are a few items you’d suggest investing in to get me started? Drew says: It’s entirely possible to get an effective home workout with nothing but your body weight. This is called callisthenics training. Exercises such as pushups, chair dips, squats, lunges, sit-ups and burpees are all very effective bodyweight exercises. If you are unable to perform those exercises due to the complexity of the techniques or because you are new to exercise, there are plenty of great equipment options to help get you started. When it comes to strength and resistance training, the biggest bang for your buck would be a set of modifiable dumbbells so that you can change the…

LeFTOVeRS The popcorn will keep in a sealed airtight container for up to 1 week. SPICY MICROWAVe POPCORN PREP 5 MINS COOK 5 MINS SERVES 2 (AS A SNACK; WITH LEFTOVERS FOR 4 FOR ANOTHER DAY) 50g corn kernels1 tbsp sesame oil1 tsp garlic granules2-3 tsp smoked paprika 1 Tip the corn kernels into a large heatproof bowl, cover and microwave on High/100% for 5-8 minutes, or until the popping stops. 2 Stir the oil and spices into the popcorn and toss well to coat. NUTRITIONAL INFO PER SERVE 247kJ (59Cal), protein 1g, total fat 3g (sat. fat 1g), carbs 5g, fibre 1g, sodium 1mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb HUMMUS SNACK PACKS PREP 10 MINS SERVES 2 (AS A SNACK;…

HOW OUR FOOD WORKS FOR YOU see page 90 COOK’S TIPS Keep the crêpes in an airtight container in the fridge for up to 3 days. Alternatively, on the day of making, layer leftover crêpes between pieces of baking paper and place in a resealable freezer bag. Expel any air. Label, date and freeze for up to 3 months. CRêPe TOPPINGS 2 cups frozen mixed berries, warmed to serve 500g diet vanilla yoghurt 80g pecans, slightly crushed 80g unsalted peanuts eASY CRêPeS PREP 5 MINS (+ 30 MINS RESTING) COOK 20 MINS MAKES 8 CREPES (1 PER SERVE; AS A DESSERT) 175g plain flour3 x 60g eggs450ml skim milk 1 Weigh the flour into a large jug or bowl. Crack in the eggs and add half the milk. Whisk to…

No one is expecting you to do all the “things” in the book, or even more than one! Just pick and choose what works for you. The advantage of aiming for bite-sized goals is that they will get you thinking, ‘OK, I could manage that’, and then, hopefully, you might find you are enjoying the activity and end up tagging it on to your life. eARLY-MORNING WALK HOW TO DO IT: head out for a brisk walk within two hours of waking up each morning. I’ve saved the best Just One Thing for last in this section – taking an early-morning walk. This is something that I swear by – it is surprisingly life-changing. Believe it or not, getting out and about first thing – within an hour or two…

SUBSCRIPTION ORDER FORM OFFER ENDS FEBRUARY 15TH, 2023 SUBSCRIBING IS EASY 136 116 and quote M231DLM Monday to Friday 8am–6pm AEDST. Overseas dial +61 2 8667 5100 magshop.com.au/DL31 Send original or copy of this coupon (no stamp required) to: Magshop Reply Paid 5252 Sydney, NSW, 2000 M231COUP *Savings based on 6 issues auto-renewal subscription. After your first 6 issues, your selected recurring payment option ensures your subscription will continue at $35 every 6 issues. 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 valid for Australian deliveries only from December 15th, 2022 to February 15th, 2023. By including your email address, Diabetic Living will keep…

THAT CHIRPY FEELING It turns out being surrounded by a few feathered friends really can put you in a chirpy mood. New research from King’s College London shows that hearing or simply seeing birds is associated with an improvement in mental wellbeing that can last for up to eight hours. While being in nature is well known for its mood-lifting effects, the study showed that the mental wellbeing birds delivered couldn’t be explained simply by the presence of other environmental factors, like trees, plants or waterways. The researchers responsible for the study say it supports the need for creating more spaces that harbour birdlife, but on an individual level, it simply reinforces the value of heading out onto your balcony, into the garden or a nearby park to keep an…

Q: I was recently diagnosed with type 2 and am feeling guilty – like I’ve let myself down. How can I move on? Janine says: The human mind is a meaning making machine; it’s always trying to make sense of why things happen. Knowing this and being curious about the meaning or ‘story’ our mind attaches to events enables us to bring different and workable perspectives to our situation. Naturally your mind is working hard to figure out what led to your diagnosis. However, it sounds like your mind is blaming you. When guilt is a consequence of doing something bad, breaking a rule, letting people down or making a mistake, self-forgiveness is helpful. It provides us space to learn from past choices and the opportunity to move constructively forward.…

GReeN SPIRULINA SMOOTHIe PREP 5 MINS SERVES 2 (AS A DRINK OR SNACK) ½ small avocado, peeled and stone removed1 tsp spirulina powder50g baby spinach leaves¼ Lebanese cucumber, roughly chopped Zest and juice of 1 lime Small handful mint, plus a sprig to garnish (optional)80ml (1/3 cup) 100% unsweetened apple juice, chilled80ml (1/3 cup) chilled water1 tsp honey 1 Put the avocado, spirulina powder, spinach, cucumber, lime zest and juice, mint, apple juice, water and honey in a blender or small food processor. Cover and blend until smooth. 2 Pour the smoothie between serving glasses and top with a sprig of mint. Serve immediately. NUTRTIONAL INFO PER SERVE 333kJ (80Cal), protein 2g, total fat 3g (sat. fat 1g), carbs 7g, fibre 4g, sodium 49mg • Carb exchanges ½ • GI estimate…

NUTRITIONAL INFO PER SERVE 263kJ (63Cal), protein 3g, total fat 0g (sat. fat 0g), carbs 9g, fibre 2g, sodium 36mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb HOW OUR FOOD WORKS FOR YOU see page 90 PINE IS DIVINE AND LIME IS SUBLIME… ESPECIALLY WHEN PAIRED AS FROSTY FRUITS NUTRITIONAL INFO PER SERVE 278kJ (67Cal), protein 1g, total fat 0g (sat. fat 0g), carbs 14g, fibre 2g, sodium 3mg • Carb exchanges 1 • GI estimate low • Gluten free • Lower carb PER SERVE (with sugar substitute) 219kJ (52Cal), protein 1g, total fat 0g (sat. fat 0g), carbs 10g, fibre 2g, sodium 4mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb GOOD FOR YOU ‘As the…

“Get up, get out, get moving! Embrace the new year and enjoy life.” Our food explained Every recipe in Diabetic Living is carefully created to help you enjoy a healthy, balanced diet Our Nutritional 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…

What exactly are carbs? Carbohydrate is found in the foods we eat in the form of starches and sugars – both added sugars and the naturally occurring sugars in fruit and dairy foods. This includes the following foods: ◆ Breads, crispbreads and breakfast cereals◆ Pasta, rice and grains such as quinoa, barley, couscous and freekeh◆ Legumes (lentils, chickpeas, and dried beans)◆ Starchy vegetables (e.g. potato, sweet potato and corn)◆ Fruits, dried fruits and fruit juices◆ Dairy foods, including milk, yoghurt, ice-cream and custard◆ Dairy alternatives including soy, oat and rice milk◆ Snack foods such as biscuits, cakes, lollies, chocolate, chips and popcorn◆ Sweeteners such as sugar, glucose, honey, maple syrup, rice syrup and agave nectar◆ Sugar-containing drinks including soft drinks, cordials and energy drinks And why do we need to…

Sharpen your pencil and show what you know. For solutions, see page 127. ACROSS 11 Animal doctor (12) 12 Scholar (8) 13 Coastal New South Wales city (10) 14 Absolved from blame (10) 15 An ascertained size (11) 18 Driving ---, Academy Award-winning film starring Morgan Freeman (4,5) 21 Agent (14) 23 Anything of small value (6) 24 Dart-launching weapon used by some tribal communities (8) 26 Forgetful (6-6) 28 Unreachable (12) 30 Rearrange (8) 32 Tusked marine mammal (6) 33 Number boffins (14) 36 Northern Tasmanian port city (9) 38 Sleeping during winter (11) 41 Train engine (10) 43 Captivated (10) 46 Formally withdrawing from (8) 47 Squeezebox player (12) DOWN 1 Heater fuel (8) 2 Ring of bells (4) 3 Evening meal (6) 4 Palm starch (4) 5 Eastern…

“One of the diseases that seems to be increasing is diabetes.” No, this isn’t a recent press release, rather it’s a news item from the July 1933 edition of the Australian Women’s Weekly. Almost 90 years later, not much has changed. The latest report from Diabetes Australia, released on World Diabetes Day on November 14, says that the number of people living with diabetes could climb to more than 3.1 million by 2050, resulting in 2.5 million hospitalisations per year and costing Australia around $45 billion per annum. Also of great concern is the increase in the number of younger people (aged 39 or under) being diagnosed with diabetes, with more than 42,000 people in that age group living with type 2 diabetes. The good news is that you have…

Q: I’ve had past foot issues, so I understand the importance of catching problems early. What should I pack as a ‘foot first aid kit’ when travelling overseas? Danielle says: There are things to consider before you travel to help prevent complications, especially if you’re at high risk of foot problems. How prepared you need to be depends on where you travel and what services and medical supplies are available, but the following are things to consider taking and doing. ■ Pack more than one pair of comfortable shoes so they can be alternated especially if you develop painful areas or blisters, or to allow for different weather conditions. ■ Avoid using/buying new shoes and products that you aren’t familiar with. ■ Avoid going barefoot. ■ Keep up daily foot…

How our food works for you see page 90 MONDAY BeeTROOT TABBOULeH PREP 10 MINS SERVES 2 (AS A MAIN) 2 cooked beetroot, roughly chopped2 tbsp olive oil, plus extra, to serve Zest and juice of 1 lemon1 bunch mint, leaves picked, plus extra, to serve1 bunch flat-leaf parsley, roughly chopped, plus extra, to serve Freshly ground black pepper65g (⅓ cup) quinoa, cooked following packet directions, cooled2 tomatoes, finely chopped1 red onion, finely chopped1 Lebanese cucumber, finely chopped 1 Put the beetroot, olive oil, juice, most of the mint and parsley and 5 tablespoons of water in a small food processor. Process until smooth. Season with pepper. Add a splash more water to loosen if needed. 2 Put the quinoa in a medium bowl. Add the beetroot mixture and toss…

YOUR 7-DAY SUMMER VEGETARIAN HEALTHY DIET PLAN (serves2) POTATO FRITTATA WITH CAPSICUM SALSA PREP 15 MINS COOK 25-30 MINS SERVES 4 (AS A MAIN MEAL) 1kg Zerella Spud Lite potatoes, unpeeled, thinly sliced8 x 60g eggs2 red chillies, deseeded, finely chopped3 cloves garlic, finely grated Freshly ground black pepper100g rocket leaves CAPSICUM SALSA 1 tsp olive oil2 red capsicums, halved and deseeded420g can no-added-salt corn kernels, rinsed and drained1 red onion, finely chopped½ cup basil leaves, roughly chopped½ tsp lime zest1 tbsp fresh lime juice 1 Preheat oven to 200°C (fan-forced). Line a baking tray with baking paper. Put the potatoes in a large saucepan and cover with cold water. Cover and bring to the boil over high heat. Reduce heat to medium-high and cook, partially covered, for 5 minutes…

HOW OUR FOOD WORKS FOR YOU see page 90 NUTRITIONAL INFO PER SERVE 2200kJ (526Cal), protein 32g, total fat 28g (sat. fat 16g), carbs 31g, fibre 11g, sodium 976mg • Carb exchanges 2 • GI estimate medium • Gluten-free option LOWeR-CARB OPTION Omit the couscous and serve with a side salad of rocket with a drizzle of olive oil and lemon juice. LOWeR-CARB NUTRITIONAL INFO PER SERVE 1960kJ (467Cal), protein 30g, total fat 30g (sat. fat 16g), carbs 14g, fibre 11g, sodium 989mg • Carb exchanges 2 • GI estimate medium • Gluten free • Lower carb BARBECUeD LAMB WITH CUMIN, LeMON & GARLIC PREP 15 MINS (+ 30 MINS MARINATING) COOK 15 MINS SERVES 4 (AS A MAIN) 300g lamb neck fillet, trimmed of fat, diagonally sliced across the…

HOW OUR FOOD WORKS FOR YOU see page 90 “Ratatouille is one of my favourite things to cook, largely because it’s so incredibly versatile. You can have it at room temperature, warm or chilled. You can have it as a side dish, a main course on its own, or with bread, pasta or grilled fish or meats. In Provence it’s a classic accompaniment for tuna, whether grilled or even tinned.” ADAM’S TIPS Dutch-process cocoa powder provides a richer, darker colour than ordinary cocoa powder, but you can use any cocoa powder you like. I like to add a little vegetable oil to keep the peanut butter quite liquid, but if you prefer a chunkier and thicker peanut butter, just leave it out. If you can afford one, a high-speed blender…

KITCHeN TIP Mangoes are plentiful at this time of the year, and they are one of my favourite summer snacks and desserts. Here is a quick and easy guide on how to prepare them! STEP 1 Hold the mango on its side so one of the pointed ends is facing you, with the cheeks at either side. STEP 2 Use a small serrated edged knife to remove one of the cheeks, guiding the knife around the stone in the middle. Turn the mango around and repeat on the other side. STEP 3 Score the flesh in a diagonal pattern along the length of the cheek, using the tip of the knife, avoiding cutting through the skin. Turn 90 degrees and score again to make a criss-cross pattern. STEP 4 Turn…