Innholdsfortegnelse for November - December 2023 i Diabetic Living Australia

THE TEAM Editor ALIX DAVIS Art Director DANIA WARMERDAM Editorial Coordinator ERIN ROBERTS Food Editor ALISON ROBERTS Dietitian SHANNON LAVERY ADVERTISING & MARKETING Commercial Brand Manager JO-ANN TAYLOR Jo-Ann.Taylor@aremedia.com.au Marketing Director LOUISE CANKETT   Senior Marketing Manager JILLIAN HOGAN PRODUCTION Production Manager DANIELLA KALACH Ad Controller DOMINIC ROY ARE MEDIA GROUP Chief Executive Officer JANE HUXLEY Director of Sales ANDREW COOK Publisher NICOLE BYERS MEREDITH INTERNATIONAL Vice President/Business Affairs TOM ROWLAND Executive Director, Licensing Operations PAUL ORDONEZ Senior Director, Business Development WENDY ZHANG ARE MEDIA PRIVACY NOTICE This issue of Diabetic Living is published by Are Media Pty Limited (Are Media). Are Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed…

STOP LOSING SLEEP OVER YOUR SLEEP That’s the advice from a new study out of the UK’s University of Warwick, which found that how people feel about their sleep has a greater impact on their wellbeing than the actual quality of their sleep. For example, when study participants reported that they felt like they’d slept better than they normally did, they experienced more positive emotions and a greater sense of ‘life satisfaction’ the next day. In contrast, on its own, a ‘good night’s sleep’ as measured by sleep-tracking technology wasn’t associated with better wellbeing the following day. The takeaway? Tweaking how you feel or talk to yourself about a bad night’s sleep, so that you view it less negatively, may genuinely improve your outlook and your mood. “On the contrary,”…

$5.60 PER SERVING NUTRITIONAL INFO PER SERVE 2130kJ (510Cal), protein 26g, total fat 15g (sat. fat 4g), carbs 61g, fibre 9g, sodium 893mg • Carb exchanges 4 • GI estimate low • Gluten-free option LOWER-CARB OPTION Replace the fusilli with 300g Slendier Edamame Fettucine, cooked following packet instructions. LCO NUTRITIONAL INFO PER SERVE 1400kJ (334Cal), protein 28g, total fat 16g (sat. fat 4g), carbs 13g, fibre 12g, sodium 894mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb COOK’S TIP You can use any dried pasta you have left in the cupboard. $4.50 PER SERVING NUTRITIONAL INFO PER SERVE 2340kJ (560Cal), protein 25g, total fat 24g (sat. fat 5g), carbs 58g, fibre 8g, sodium 1150mg • Carb exchanges 4 • GI…

HOW OUR FOOD WORKS FOR YOU NUTRITION INFO PER SERVE 1900kJ (455Cal), protein 25g, total fat 20g (sat. fat 6g), carbs 37g, fibre 14g, sodium 652mg • Carb exchanges 2½ • GI estimate medium • Gluten-free option LOWER-CARB OPTION Replace the flatbread with a low carb wrap such as Simson’s Pantry Low Carb Super Grains Wrap. LCO NUTRITION INFO PER SERVE 1380kJ (330Cal), protein 24g, total fat 17g (sat. fat 7g), carbs 12g, fibre 15g, sodium 530mg • Carb exchanges 1 • GI estimate low • Lower carb NUTRTION INFO PER SERVE 1810kJ (433Cal), protein 30g, totalfat 10g (sat. fat 2g), carbs 48g, fibre 7g, sodium 442mg • Carb exchanges 3 • GI estimate low • Gluten-free option NUTRTION INFO PER SERVE 1370kJ (328Cal), protein 32g, totalfat 16g (sat. fat…

HOW OUR FOOD WORKS FOR YOU NUTRITIONAL INFO PER SERVE 1530kJ (366Cal), protein 12g, total fat 18g (sat. fat 3g), carbs 35g, fibre 5g, sodium 70mg • Carb exchanges 2½ • GI estimate low NUTRITIONAL INFO PER SERVE 903kJ (216Cal), protein 17g, total fat 10g (sat. fat 3g), carbs 13g, fibre 2g, sodium 696mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb COOK’S TIP Once cooled, leftover granola can be stored in an airtight jar or container for up to a month. COOK’S TIP Wrap the bread in prosciutto instead of pancetta. Or wrap the pancetta or prosciutto around asparagus spears for dunking. NUTRITIONAL INFO PER SERVE 1700kJ (407Cal), protein 27g, total fat 19g (sat. fat 6g), carbs 25g, fibre 4g, sodium 536mg •…

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-, mediumor 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…

In the previous issue, I talked about healthy longevity and how that’s something I’m keen to work on for myself. A lot of the work around this topic includes mentions of “metabolic health”, which was one of those things that I’d heard a lot about but couldn’t put a lot of detail to. I thought you might be in the same boat, so I asked expert Dr Kate Marsh to write a feature explaining what metabolic health is and why it’s important. I think she nailed it! Turn to page 106 to read her article. Ozempic is another topic that’s generating a lot of buzz at the moment as we hear of celebrities using it for weight loss while people who need it to help manage their diabetes are struggling…

NUTRITION INFO PER SERVE 529kJ (127Cal), protein 5g, total fat 6g (sat. fat 1g), carbs 10g, fibre 6g, sodium 44mg • Carb exchanges ½ • GI estimate low • Gluten free • Lower carb HOW OUR FOOD WORKS FOR YOU NUTRITION INFO FOR FULL MENU PER SERVE (WITH MINTED PEAS) 3110kJ (744Cal), protein 54g, total fat 18g (sat. fat 6g), carbs 81g, fibre 20g, sodium 847mg • Carb exchanges 5½ • GI estimate low • Gluten-free option NUTRITION INFO FOR FULL MENU PER SERVE (WITH ROASTED VEG SALAD) 3220kJ (770Cal), protein 53g, total fat 22g (sat. fat 6g), carbs 80g, fibre 19g, sodium 859mg • Carb exchanges 5½ • GI estimate low • Gluten-free option DINNER FOR EIGHT Turkey & prosciutto rolls with cranberry stuffing Cranberry…

NUTRITIONAL INFO PER SERVE 1310kJ (314Cal), protein 31g, total fat 10g (sat. fat 5g), carbs 21g, fibre 6g, sodium 373mg • Carb exchanges 1½ • GI estimate medium • Lower carb COOK’S TIP Quinoa should be washed before cooking as it has a bitter coating; rinse under running water until the water runs clear. SWAP Use white or tri-coloured quinoa instead of red quinoa. HOW OUR FOOD WORKS FOR YOU NUTRITIONAL INFO PER SERVE 2050kJ (490Cal), protein 45g, total fat 23g (sat. fat 4g), carbs 19g, fibre 12g, sodium 355mg • Carb exchanges 1½ • GI estimate low • Lower carb COOK’S TIP Use a mandoline to shave the fennel and radish. If not eating salad straight away, or if transporting to work or a picnic, layer…

HOW OUR FOOD WORKS FOR YOU LOWER-CARB OPTION Instead of serving on a bed of rice, serve chilli con carne mixture as a burrito, using 4 Simson’s Pantry Low Carb Keto Wraps. LCO NUTRITIONAL INFO PER SERVE 1950kJ (467Cal), protein 41g, total fat 21g (sat. fat 6g), carbs 20g, fibre 16g, sodium 317mg • Carb exchanges 1½ • GI estimate low • Lower carb diabetic living NUTRITIONAL INFO PER SERVE 1930kJ (462Cal), protein 34g, total fat 17g (sat. fat 5g), carbs 39g, fibre 8g, sodium 146mg • Carb exchanges 2½ • GI estimate low • Gluten free COOK’S TIP If you prefer, you can cook the recipe in a heavy based stoveproof and ovenproof casserole dish. Once the dish has come to a simmer in step 3, transfer to the…

Top cereal or porridge with mixed nuts and seeds Garnish meals with fresh herbs Add chopped veg, such as onions, carrots and celery, to the base for sauces for pies and pasta Use hummus instead of mayo in sandwiches and wraps Choose a smoothie over juice for an afternoon pick me up Toss frozen vegetables into stews, soups and curries Bulk out dishes like chilli, cottage pie and spaghetti bolognaise with beans and lentils Have fun with spices; experiment by adding chilli, turmeric, paprika and cumin to your meals Serve your favourite pasta sauce with zucchini spirals instead of your regular pasta Spread toast with almond, peanut or other nut butter instead of the usual dairy option SECOND SNACK GF Score ½ small mango cheek and drizzle with 1 tbsp…

WHAT IS DIABETES DISTRESS? Diabetes distress is the term used to describe the emotional distress related to living with and managing diabetes. It encompasses the emotional and psychological challenges that come with managing the condition and affects people with all types of diabetes. Diabetes distress is not the same as clinical depression or anxiety. Instead, it is unique to the difficulties experienced by those living with diabetes. However, some people may experience diabetes distress alongside other mental health conditions, such as depression and anxiety. Diabetes distress is common, although this varies across different populations. A meta-analysis study in people with type 2 diabetes found that around 36% experienced significant diabetes distress. Studies in individuals with type 1 diabetes have estimated that between 20 and 40% experience elevated or severe diabetes…

WHAT IS GOOD PRODUCE? The produce most of us buy has been selected based on aesthetics, shelf life, convenience, availability, price and packaging for multiple reasons. Certainly, all of these things help create ‘good’ produce, but what is often forgotten is that most important factor – taste. Think of taste as a multiplier effect. If the fruit or vegetable tastes good, we will have a great experience eating it and want to return for more. ‘Good’ to me means many things, and ‘taste’ is very complex and often subjective, so let me break down what I look for in a good-tasting fruit and how I define flavour. Don’t Buy Fruit & Veg Without Me by Thanh Truong. Published by Plum/Pan Macmillan Australia, RRP $39.99. THE TRIFECTA OF POWER = AROMA,…

DIABETES 101 Getting your head around “diabetes ‘diabetes lingo’? lingo”?Read on... • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is how BGLs…

NUTRITIONAL INFO PER SERVE 2330kJ (558Cal), protein 36g, total fat 14g (sat. fat 4g), carbs 64g, fibre 12g, sodium 382mg • Carb exchanges 4½ • GI estimate low NUTRITIONAL INFO PER SERVE 2150kJ (514Cal), protein 21g, total fat 20g (sat. fat 6g), carbs 58g, fibre 11g, sodium 533mg • Carb exchanges 4 • GI estimate low • Gluten-free option LOWER-CARB OPTION Replace the flatbreads with 2 lower carb wraps such as Helga’s Lower Carb Wholemeal Wraps. NUTRITION INFO PER SERVE 2390kJ (571Cal), protein 26g, total fat 39g (sat. fat 9g), carbs 24g, fibre 9g, sodium 639mg • Carb exchanges 1½ • GI estimate medium • Lower carb NUTRITIONAL INFO PER SERVE 2340kJ (560Cal), protein 23g, total fat 38g (sat. fat 7g), carbs 28g, fibre 6g, sodium 579mg…

HOW OUR FOOD WORKS FOR YOU NUTRITION INFO PER SERVE (WITH SUGAR) 599kJ (143Cal), protein 2g, total fat 2g (sat. fat 2g), carbs 28g, fibre 2g, sodium 26mg • Carb exchanges 2 • GI estimate medium • Gluten free PER SERVE (WITH SUGAR SUBSTITUTE) 539kJ (129Cal), protein 2g, total fat 2g (sat. fat 2g), carbs 24g, fibre 2g, sodium 27mg • Carb exchanges 1½ • GIestimate medium • Gluten free COOK’S TIP The sugar substitute is not suitable in the meringue part of the recipe. NUTRITION INFO PER SERVE (WITH SUGAR) 629kJ (150Cal), protein 3g, total fat 2g (sat. fat 0g), carbs 26g, fibre 7g, sodium 101mg • Carb exchanges 1½ • GI estimate low • Gluten-free option PER SERVE (WITH SUGAR SUBSTITUTE) 540kJ (129Cal), protein 3g,…

HOW OUR FOOD WORKS FOR YOU NUTRITION INFO PER SERVE 1150kJ (276Cal), protein 10g, total fat 10g (sat. fat 2g), carbs 32g, fibre 11g, sodium 89mg • Carb exchanges 2 • GI estimate low COOK’S TIP You can replace the ground turmeric with 1 tsp of finely grated fresh turmeric – wear gloves when preparing to avoid staining your fingers. NUTRITION INFO PER SERVE 2220kJ (531Cal), protein 15g, total fat 33g (sat. fat 6g), carbs 37g, fibre 12g, sodium 242mg • Carb exchanges 2½ • GI estimate low • Gluten free NUTRITION INFO PER SERVE 2500kJ (598Cal), protein 31g, total fat 28g (sat. fat 6g), carbs 51g, fibre 12g, sodium 737mg • Carb exchanges 3½ • GI estimate low • Gluten-free option Turmeric is rich in a phenolic compound called…

BEFORE YOU BEGIN ➤ Buy steaks that have a fairly consistent thickness – wedged-shaped pieces don’t cook as evenly. ➤ Take the meat out of the fridge 15-20 minutes before you want to cook it. This gives it time to come to room temperature and to cook evenly. ➤ Oil the meat, not the barbecue. This prevents the steak from sticking and your barbecue from smoking. NUTRITION INFO (based on beef eye fillet steak) PER SERVE 125g 850kJ (203Cal), protein 31g, total fat 9g (sat. fat 2g), carbs 0g, fibre 0g, sodium 47mg • Carb exchanges 0 • GI estimate N/A • luten free • Lower carb FOLLOW THESE STEPS STEP 1 Preheat your barbecue grill, chargrill plate or frying pan to high. Trim any excess fat from the meat…