Innholdsfortegnelse for January - February 2024 i Diabetic Living Australia

As I write this letter there’s that pre-summer-holiday-feeling in the air. The days are longer and warmer, Christmas decor is springing up everywhere (even my own front door!) and plans are being made for family get-togethers and getaways. It’s a wonderful time of year and it’s easy to get swept up in the jolly chaos of it all. However, it’s still important to be mindful of our health. As much as I enjoy party leftovers for breakfast on occasion, I also enjoy the extra time the holidays give me to cook healthy meals and do a bit more exercise and moving than usual. What are your plans for the summer holiday period? In this issue, we’ve got an easy, last-minute Christmas lunch that’s lower-carb and lower-budget. We’ve also got some…

Another reason to get an early night A new UK study has revealed an important message for people who consider themselves to be ‘night owls’ rather than ‘early birds’ – people with later sleep and wake times have a greater risk of developing diabetes than those with early-bird sleep habits. The research also showed that night owls tend to have less healthy lifestyles. For example, compared to early birds, night owls are more likely to drink alcohol in higher quantities, have a lower-quality diet, get less sleep each night and have weight and physical activity rates in the ‘unhealthy range’. As a result, when the researchers controlled for unhealthy lifestyle behaviours, the link between late sleep and wake times and diabetes risk did significantly reduce, but still remained. This suggests…

LOWER-CARB OPTION Replace the flat breads with 3 low carb wraps such as Simson’s Pantry Low Carb Super Grains Wraps. NUTRITION INFO PER SERVE 1490kJ (356Cal), protein 27g, total fat 13g (sat. fat 2g), carbs 29g, fibre 5g, sodium 602mg • Carb exchanges 2 • GI estimate medium LCO NUTRITION INFO PER SERVE 1330kJ (318Cal), protein 29g, total fat 11g (sat. fat 3g), carbs 16g, fibre 12g, sodium 575mg • Carb exchanges 1 • GI estimate low • Lower carb NUTRITION INFO PER SERVE 2080kJ (497Cal), protein 20g, total fat 21g (sat. fat 4g), carbs 48g, fibre 10g, sodium 1230mg • Carb exchanges 3 • GI estimate low • Gluten-free option NUTRITION INFO PER SERVE 1320kJ (316Cal), protein 10g, total fat 18g (sat. fat 3g), carbs…

NUTRITIONAL INFO PER SERVE 1790kJ (429Cal), protein 23g, total fat 9g (sat. fat 2g), carbs 58g, fibre 11g, sodium 778mg • Carb exchanges 4 • GI estimate low • Gluten-free option NUTRITIONAL INFO PER SERVE 795kJ (190Cal), protein 6g, total fat 10g (sat. fat 1g), carbs 17g, fibre 6g, sodium 69mg • Carb exchanges 1 • GI estimate low • Gluten free NUTRITIONAL INFO PER SERVE 1680kJ (402Cal), protein 43g, total fat 16g (sat. fat 3g), carbs 17g, fibre 8g, sodium 128mg • Carb exchanges 1 • GI estimate low • Gluten free COOK’S TIP Serve with 120g cooked skinless chicken breast and 40g leafy green salad mix, ¼ sliced avocado and squeeze of lemon. NUTRITIONAL INFO PER SERVE 2070kJ (494Cal), protein 23g, total fat 19g…

NUTRITION INFO PER SERVE 1060kJ (252Cal), protein 16g, total fat 13g (sat. fat 3g), carbs 15g, fibre 5g, sodium 347mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb HEALTH TIP For a bigger protein hit to keep you feeling fuller for longer, double the eggs to allow 2 eggs per serve. PER SERVE 1380kJ (330Cal), protein 23g, total fat 18g (sat. fat 4g), carbs 15g, fibre 5g, sodium 437mg • Carb exchanges 1 • GI estimate low • Gluten-free option • Lower carb NUTRITION INFO PER SERVE 1250kJ (299Cal), protein 8g, total fat 7g (sat. fat 1g), carbs 44g, fibre 9g, sodium 87mg • Carb exchanges 3 • GI estimate low COOK’S TIP If you don’t have peaches, try another stone fruit,…

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…

Try these small steps to grow your confidence and foster self-trust. Speak up “You have to be an advocate for yourself,” says Sara Lasker, a certified diabetes educator who’s lived with type 1 for over 35 years. If speaking up is a challenge, it can help to start small. At your next appointment, try asking your healthcare team to help you create one specific goal, such as eating a healthy breakfast each morning or checking your BGLs every day before lunch. Celebrate small wins Daily life with diabetes is filled with little moments of success – and you deser ve to celebrate! Give yourself credit for small victories: checking your BGLs twice in one day or choosing to cook at home instead of eating out. Think of a reward system…

“Iremember the day I was diagnosed with type 1 diabetes like it was yesterday. I was 13, in year eight at school and it was my Dad’s birthday, so Mum had organised for all of our family and friends to go out for dinner. “Mum had also made a doctor’s appointment for me, for that afternoon, because for a month or two prior, I’d been really thirsty and was going to the toilet a lot. But I was also training four or five times a week in athletics as a sprinter, as well as doing surf lifesaving. And, as a thirteen year old, I’d just started going through puberty too, so my symptoms all kind of added up and we just pushed it aside for a while. “But I remember…

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NUTRITIONAL INFO PER SERVE 1410kJ (337Cal), protein 8g, total fat 10g (sat. fat 3g), carbs 50g, fibre 7g, sodium 644mg • Carb exchanges 3½ • GI estimate medium NUTRITIONAL INFO PER SERVE 1980kJ (474Cal), protein 37g, total fat 21g (sat. fat 5g), carbs 32g, fibre 11g, sodium 433mg • Carb exchanges 2 • GI estimate low • Gluten-free option LOWER-CARB OPTION Omit the farfalle and replace with 320g Atkins Penne Pasta, prepared following packet instructions. NUTRITIONAL INFO PER SERVE 1880kJ (450Cal), protein 52g, total fat 14g (sat. fat 8g), carbs 21g, fibre 15g, sodium 247mg • Carb exchanges 1½ • GI estimate low • Lower carb NUTRITIONAL INFO PER SERVE 1930kJ (462Cal), protein 22g, total fat 14g (sat. fat 7g), carbs 58g, fibre 7g, sodium 211mg…

’Tis the season to indulge. And we’ve done the food maths to help you serve up a healthy family feast that’s full of flavour and fun. Lunch is served... Entree Ricotta, spinach, basil and lemon dip Main Orange and rosemary pork Sides Apple, celery, walnut and rocket salad Cauliflower gratin with parmesan crumb Dessert Christmas-style pudding NUTRITIONAL INFO WHOLE MENU PER SERVE 3030kJ (725Cal), protein 62g, total fat 32g (sat. fat 8g), carbs 36g, fibre 16g, sodium 544mg • Carb exchanges 2½ • GI estimate low NUTRITIONAL INFO MENU WITHOUT DESSERT would be classed as lower carb PER SERVE 2390kJ (572Cal), protein 57g, total fat 24g (sat. fat 6g), carbs 24g, fibre 12g, sodium 462mg • Carb exchanges 1½ • GI estimate low • Lower carb NUTRITIONAL INFO PER…

NUTRITION INFO PER SERVE 681kJ (148Cal), protein 2g, total fat 11g (sat. fat 2g), carbs 12g, fibre 4g, sodium 202mg • Carb exchanges 1 • GI estimate medium • Gluten-free option NUTRITION INFO PER SERVE 1210kJ (289Cal), protein 7g, total fat 11g (sat. fat 7g), carbs 38g, fibre 5g, sodium 612mg • Carb exchanges 2½ • GI estimate low • Gluten free NUTRITION INFO PER SERVE 993kJ (238Cal), protein 8g, total fat 18g (sat. fat 6g), carbs 10g, fibre 2g, sodium 488mg • Carb exchanges ½ • GI estimate low • Gluten-free option • Lower carb NUTRITION INFO PER SERVE 1360kJ (325Cal), protein 17g, total fat 23g (sat. fat 7g), carbs 13g, fibre 1g, sodium 606mg • Carb exchanges 1 • GI estimate medium • Gluten-free…

5 WISE BUYS 1 SEASONAL SAVVY Buy produce in season to keep costs down. It will be at its nutritional peak and cost about a third less than the same produce out of season. 2 A HEALTHY KITCHEN It will always be cheaper to cook and eat at home rather than snacking on the go. If you plan your meals and your shopping list, you will stick to a budget and eat better. 3 BREAK THE HABIT It is easy to forget all the casual buys – a coffee and a muffin on the run, or tea and toast from the local coffee shop. These are not healthy choices, and they do not come cheap. Aim to cut down to a twice-a-week treat and keep healthy breakfast options at home.…

WHY WE NEED PROTEIN Protein is one of the essential macronutrients in our diet (along with fat and carbohydrate) needed for optimal health and functioning of the body. It is a part of every cell in our body and we need it to build and repair tissues and to make enzymes and hormones. Protein is also important for growth and development in children and teens, and during pregnancy. And it plays an important role in building and maintaining muscle mass, which becomes more important as we get older. HOW MUCH PROTEIN DO WE REALLY NEED? While it’s an essential part of our diet, we need less than you might think. Australian recommended dietary intakes for adults 19-70 years are 0.84g per kilogram body weight for men and 0.75g per kilogram…

In today’s world of double-patty burgers, value meals and all-you-can-eat buffets, it’s easy to forget what a sensible serving should look like. Counting kilojoules, carbs and fats is only part of the weight-loss equation. Even if you’re choosing healthy foods, you could still be eating more than you need. Judging portion sizes by sight is an important technique that can help you when you’re trying to lose weight. By simply downsizing some of your portions and increasing others, you can trim kilojoules from your plate and kilos from your frame without going hungry. Here are some tips… Measure up Check with a dietitian about how much you should eat, based on your weight, height and activity level. Ask for suggestions on portion sizes, then measure foods using scales, measuring cups…

NUTRITIONAL INFO PER SERVE 1680kJ (403Cal), protein 19g, total fat 23g (sat. fat 8g), carbs 26g, fibre 9g, sodium 531mg  • Carb exchanges 1½ • GI estimate low • Gluten free option • Lower carb NUTRITIONAL INFO PER SERVE 1600kJ (383Cal), protein 40g, total fat 5g (sat. fat 1g), carbs 43g, fibre 6g, sodium 1510mg • Carb exchanges 3 • GI estimate low • Gluten-free option COOK’S TIP You can replace the prawns with an extra 100g of fish or replace both the prawns and fish with chicken breast fillet. LOWER-CARB OPTION Omit the brown rice & quinoa and serve each portion on 1 cup of warm broccoli & cauliflower rice. NUTRITIONAL INFO PER SERVE 1290kJ (309Cal), protein 13g, total fat 18g (sat. fat 3g), carbs 19g,…

NUTRITIONAL INFO PER SERVE 1990kJ (476Cal), protein 16g, total fat 27g (sat. fat 8g), carbs 38g, fibre 10g, sodium 399mg • Carb exchanges 2½ • GI estimate low COOK’S TIP Find the recipe for salt-free vegetable stock paste on Cookidoo® NUTRITIONAL INFO PER SERVE 1600kJ (383Cal), protein 33g, total fat 6g (sat. fat 2g), carbs 47g, fibre 6g, sodium 788mg • Carb exchanges 3 • GI estimate low • Gluten free COOK’S TIP For a deeper flavour, marinate the pork the night before or in the morning. Make homemade Thai green curry paste in Thermomix®. See Cookidoo® for the recipe. NUTRITIONAL INFO PER SERVE 487kJ (117 Cal), protein 4g, total fat 5g (sat. fat 3g), carbs 14g, fibre 1g, sodium 41mg • Carb exchanges 1 • GI…

AT THEIR BEST Australian cherries are available from November to February. The various varieties are picked at specific times, so you will see different types of cherries in store across the season. SELECT Choose cherries with green stems attached. They should look plump and have shiny skin. (The colour of the cherry will depend on the variety.) Avoid fruit that looks soft and bruised or small and hard. PREPARE Simply wash cherries just before eating. There is no need to pit them if you’re eating them raw. But if you’re cooking the cherries, use a cherry pitter, or simply make a slit in one side of the fruit and remove the stone. STORE Cherries do not ripen once picked, and they last longer when their stem is intact. Keep them…

NUTRITION INFO PER SERVE 555kJ (133Cal), protein 3g, total fat 4g (sat. fat 1g), carbs 20g, fibre 2g, sodium 62mg • Carb exchanges 1½ • GI estimate high COOK’S TIP You can keep the biscuits in an airtight container for up to 2 weeks. Nutrition info PER SERVE 600kJ (144Cal), protein 3g, total fat 2g (sat. fat 1g), carbs 26g, fibre 2g, sodium 42mg • Carb exchanges 1½ • GI estimate medium COOK’S TIP These can be kept in an airtight container for up to 1 week. To freeze, wrap individually in plastic wrap and put in a resealable freezer bag, expelling any air. Label, date and freeze for up to 4 months. NUTRITION INFO PER SERVE 445kJ (106Cal), protein 2g, total fat 3g (sat. fat 1g),…

“Mum had diabetes for about 15 years. The problem with my mum was that she was allergic to most medication. She had high blood pressure but she would have allergic reactions to the medicine. So mostly, she wasn’t taking anything [to manage her diabetes]. She tried to take insulin but wasn’t able to tolerate it. She became unwell before Christmas in 2021. They said it was a silent heart attack, which I believe was a result of her diabetes. Then she had a stroke. She was in hospital for 12 days before she died, in January 2022. After Mum passed, my sister and I got our health checked out. In the end, Mum’s heart was only working at 20 per cent so we both had an ECG done and we…