Innholdsfortegnelse for March - April 2024 i Diabetic Living Australia

The Mediterranean region has a lot going for it - great weather, plenty of gorgeous beaches and no shortage of fabulous food. And it turns out that eating the Mediterranean way - wholegrains, plenty of vegetables, lean protein - is an excellent way to live longer and healthier. Newspapers around the world have been running features on why it’s so great and in this issue, we’ve got an extract from our sister publication, Better Homes and Gardens, a new special issue all about the Meditteranean diet. Turn to page 106 to find out more. If you’re inspired (and I’m sure you will be!) this issue is jam-packed with healthy recipes that taste great and are perfect for enjoying in these last days of summer. Turn to Summer Colours on page…

HOW OUR FOOD WORKS FOR YOU see page 90 Air-fryer Microwave COOK’S TIP If you like a thinner soup, you can add up to 250ml (1 cup) more hot water. Keep soup in an airtight container in the fridge for 3 days. To make your own croutons, simply cut sourdough bread into small cubes and spray with cooking spray. Place on a baking tray lined with baking paper and bake in an oven preheated to 180°C (fan-forced) for 8-10 minutes or until golden brown Slow Cooker RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA; ADDITIONAL PHOTOGRAPHY GETTY IMAGES ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)…

HOW OUR FOOD WORKS FOR YOU LOWER-CARB OPTION Replace the brown rice with 250g (2 cups) broccoli and cauliflower rice, prepared following packet instructions. LOWER-CARB OPTION Replace the pasta with 400g Slendier soy bean fettucine, prepared following packet instructions. From stovetop to table in around half an hour, these fresh and flavourful meals are just begging to be eaten outside, while the warm weather lasts RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA; ADDITIONAL PHOTOGRAPHY GETTY IMAGES ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)…

TIP OF THE ICEBERG 5 TIPS FOR FREEZER MANAGEMENT You get out what you put in – freezing won’t improve the quality of your produce. Don’t freeze old food because the point of freezing is to keep it at its prime Freeze food in realistic portions Cool before you freeze – hot food increases the temperature of the freezer, which will use up more electricity and could cause other foods to start defrosting A full freezer is more economical to run – this is because the cold air doesn’t need to circulate as much so less power is needed. If there is a power cut or you think the freezer has been turned off at some point, don’t open the door. Foods should remain frozen in the freezer for about…

1 Young and type 1 Dead in Bed Syndrome almost always impacts young people living with type 1 diabetes – children, adolescents and young adults. The data available on the syndrome suggests that DIBS is responsible for 6% of all deaths in people with diabetes below 40 years of age. There have not been any significant reports of DIBS affecting people with type 2 diabetes. 2 Unknown cause Dead in Bed Syndrome is poorly understood, and a cause has not been definitively established. However, evidence suggests that it is most likely caused by nocturnal hypoglycaemia, or a severe ‘low’ at night during sleep, which in turn triggers a fatal cardiac arrhythmia (irregular heartbeat). But because it is difficult to diagnose hypoglycaemia after death, autopsy results are often negative. 3 Hypo…

LOWER-CARB OPTION Replace the ciabatta rolls with 2 Macro lower carb linseed & sunflower bread rolls. COOK’S TIP Pop under the grill for a few minutes to melt the mozzarella for a moreish toastie. COOK’S TIP If you don’t have any leftover cooked quinoa simply cook around 90g (½ cup) dried quinoa following packet directions. Set aside to cool. COOK’S TIP The soup will keep in the fridge for up to 3 days. LOVE YOUR LEFTOVERS Not sure what to do with the remaining food? Take inspiration from these tasty tips GROCERIES PONZU SAUCE Drizzle a little over salads to add an umami flavour or in noodle dishes. QUINOA Use in salads or as an alternative to porridge or rice. SEAWEED Cut into strips and use in salads, use to…

HOW OUR FOOD WORKS FOR YOU COOK’S TIP Leave the stalk on the broccoli when roasting; it takes on a wonderfully nutty flavour. COOK’S TIP Leftovers will be good for lunch the next day; add leftover roast chicken to make it go further. LOWER-CARB OPTION Swap the wraps for 6 lower carb wraps, such as Simson’s Pantry Keto wraps. PER SERVE 1690kJ (404Cal), protein 25g, total fat 25g (sat. fat 10g), carbs 12g, fibre 16g, sodium 715mg • Carb exchanges 1 • GI estimate low • Lower carb RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA; ADDITIONAL PHOTOGRAPHY GETTY IMAGES ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)…

HOW OUR FOOD WORKS FOR YOU LOWER-CARB OPTION Replace the tortilla with a low carb wrap, such as Woolworths lower carb wholemeal wrap. PER SERVE 1350kJ (323Cal), protein 18g, total fat 16g (sat. fat 5g), carbs 14g, fibre 16g, sodium 651mg • Carb exchanges 1 • GI estimate low • Lower carb Pop an energy ball or small piece of oaty fruit slice into your lunchbox for a guilt-free sweet treat for when the 3 o’clock slump arrives COOK’S TIP Keep in the fridge for up to 3 days. COOK’S TIP Keeps in an airtight container for 2 weeks in the fridge. LOWER-CARB OPTION Replace the pasta with 200g Atkins Penne, prepared following packet instructions. PER SERVE (with prawns) 1150kJ (275Cal), protein 34g, total fat 6g (sat. fat 1g), carbs…

5 FOODS FOR LOWERING CHOLESTEROL OILY FISH – oily fish, like salmon, mackerel, tuna, sardines and herring, are excellent sources of omega-3 fatty acids, a type of polyunsaturated fat that has been shown to lower triglycerides and increase your “healthy” HDL cholesterol. Aim to eat oily fish at least twice a week, if not more. NUTS AND SEEDS – both high in mono and polyunsaturated fats , as well as fibre. These fats can lower the “unhealthy” LDL cholesterol levels. Research suggests 30g unsalted walnuts a day may lower cholesterol by 10%. OATS AND WHOLE GRAINS – whole grains such as oats, barley, brown rice and quinoa are rich in soluble fibre, which helps to reduce LDL cholesterol levels. FRUIT AND VEGETABLES – both rich in antioxidants, vitamins and soluble…

Krista is actually a professor of nutrition at the University of Illinois, Chicago, and we profess that she’s awesome. She’s spent her entire career doing IF research and is the author of the Every-Other-Day Diet, which is alternate-day fasting and similar to our 3-day method. When she started her research, there were only two human studies and a dozen animal studies. All the human studies were done on lean people so we guess you could say the scientific literature was slim pickings. (Someone get Vicki away from the keyboard.) Seriously though, during her PhD and postdoctorate studies, Krista noticed that people really struggled with daily calorie restriction. Mostly because of all the food logging, they’d get burned out after about a month or two. She started to wonder whether people…

IS THERE A LINK BETWEEN VITAMIN C AND FOOT ULCERS? Fresh research is underway to study whether something as simple as vitamin C could help in the treatment of foot ulcers, which can lead to amputations, for people with diabetes. “Diabetic foot ulceration (DFU) is one of the most devastating complications for people living with diabetes, both type 1 and type 2,” says Deakin University’s Professor Glenn Wadley, who received a Diabetes Australia Research Program grant at the end of 2023 to study the efficacy of vitamin C as a treatment of foot ulcers. “It leads to 12 Australians every day undergoing diabetes-related amputations. “Vitamin C plays a critical role in wound healing and we now know that half of the patients with DFUs are deficient in vitamin C,” says…

HOW OUR FOOD WORKS FOR YOU COOK’S TIP Will keep frozen for up to two months. Defrost completely before cooking. LOWER-CARB OPTION Omit the bread rolls COOK’S TIP Keep the cake in an airtight container for up to 3 days in the fridge. FREEZING INSTRUCTIONS Keep in the freezer for up to 1 month. RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA; ADDITIONAL IMAGES GETTY IMAGES; ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN) / INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)…

HOW OUR FOOD WORKS FORYOU 5 HEALTHY BENEFITS OF TUNA 1 An affordable source of high-quality protein 2 Useful source of the amino acid taurine – studies suggest this may help protect against heart disease 3 Tuna, when canned in water, is low in fat, with just 1g fat in an 100g edible portion 4 Canned tuna (in water) is also low in kilojoules, but high in protein, which makes you feel fuller, making it a useful inclusion in a weight-loss diet 5 Both fresh and canned varieties of tuna are a useful source of vitamins and minerals, such as B vitamins, especially niacin (B3), which supports the ner vous system and skin. Canned tuna is also a good source of calcium which supports healthy bones and muscle contractions; magnesium,…

HOW OUR FOOD WORKS FOR YOU VARIATIONS These ice-blocks can be made with other fruits, such as raspberries, bananas, pineapple, mango or a mix – just adjust the amount of sugar to suit the sweetness of the fruit. Add texture – chop 100g of the strawberries into small chunks and stir these through the pureed mixture before freezing. Make them vegan – swap the yoghurt for apple or orange juice. COOK’S TIP Be sure to use ripe fruit for this recipe, as they give the best flavour. We used 15cm diameter rice paper rounds here. They are available from major supermarkets and Asian food stores. RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA; ADDITIONAL PHOTOGRAPHY GETTY IMAGES ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)…

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…

When Billy Mills was diagnosed with type 1 diabetes as a 32-year-old, he was surprised but not shocked. Billy had a family history of diabetes, but for many adults diagnosed later in life, a type 1 diagnosis comes as a huge shock and everyday life drastically changes. Maggie Stewart, a diabetes educator from the Baker Heart and Diabetes Institute, explains what a type 1 diabetes diagnosis in adulthood means. A cup of coffee, an early morning walk, a weekend away, or even a work presentation – each of these previously regular activities, plus many, many others, suddenly have to be looked at in a completely different way once a type 1 diabetes diagnosis in adulthood is made. Carbohydrate consumption, activity, routines and stress levels are just a few of the…