Innholdsfortegnelse for May - June 2024 i Diabetic Living Australia

Spice world I love a main course salad but as the weather cools down, my cravings for warm, comforting foods begin. Rather than embark on an all-toast, all-the-time regime I turn to fragrant spices to provide warmth and flavour to all kinds of meals. In this issue, our food editor Alison Roberts has collected recipes that use spices to create dishes you'll love. Spicy doesn't necessarily mean heat (my husband, for example, is not a fan of chilli!), but it does mean flavour. Our chicken curry cover recipe includes coriander, turmeric and garam masala for a dish that's guaranteed to keep cooler nights at bay. Turn to page 44 for more from our curry feature and then take a look at page 53 for one-pan dinners that pack a flavour…

HOW OUR FOOD WORKS FOR YOU HOW DO THEY GET THE POCKET INTO PITAS? Pita is a bread made with yeast and water. When cooked at a high temperature, the moisture in the bread expands, making the bread puff up to create an interior pocket. Once deflated, the layers inside remain separated. Flatbreads are ‘pocketless pita’. These pita pizzas made a tasty and super fast snack or light meal. They are also really versatile, swap out for any ingredients that take your fancy CHILLI PITA CHIPS GFO Preheat oven to 200°C (fan-forced). Toss 6 large (85g each) wholemeal or gluten free pita breads, cut into triangles, with 2 tbsp olive oil and 1 tsp chilli flakes. Bake on a baking tray for 10-15 minutes, turning halfway through cooking, until really…

HOW OUR FOOD WORKS FOR YOU COOK’S TIP The muffins will keep in an airtight container for up to 2 days, alternatively, wrap the muffins individually in plastic wrap and place in a large resealable plastic bag. Expel any air. Label, date and freeze for up to 3 months. Remove muffins as needed and defrost overnight. Use blackberries in our energy-boosting muffins. Made with wholemeal flour and sweetened with dates and bananas. They are a great grab-and-go breakfast. COOK’S TIP Keep in an airtight container for up to 1 week. RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA; 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…

Freaking Out? TAKE A PAUSE AND REGROUP. We all have moments hen life gets the better of us. Times when we feel overwhelmed by circumstances, panicked, faced with something we find truly frightening, overcome by anger, or consumed by a sense of grief or loss. During such moments, distressing emotions can take over and lead you to act in ways that actually multiply your suffering. And it may drive you to behave in ways that you later regret. While there is no sidestepping the stresses, there are skills you can learn to help you respond in a way that is more in line with who you want to be, rather than reacting and being hijacked by your primitive fight flight responses. In the extract from his new book, The Mindful…

HOW OUR FOOD WORKS FOR YOU COOK’S TIP The recipe can be made up to the end of step 3 and set aside to cool completely. Place in a freezer-proof container. Cover and freeze for up to 6 months. Freeze the prawns in a small resealable freezer bag. Defrost both in the fridge overnight. Return the mixture to a saucepan and heat over medium heat until simmering. Add the prawns and cook for 4-5 minutes or until cooked through. Serve. Saag is an Indian subcontinental leafy vegetable dish eaten with bread such as roti or naan, or in some regions with rice. Saag can be made from spinach, mustard greens, finely chopped broccoli or other greens, along with added spices. LOWER-CARB OPTION Replace the rice with 250g (2 cups) cauliflower…

HEALTHY EATING ON A BUDGET Create nutritious, inspiring meals without breaking the bank using our tips for cooking on a budget PLAN YOUR MEALS Build your weekly shop and meals around budgetfriendly foods. You’ll cut down on waste and avoid overfilling your shopping trolley USE OWN-BRAND PRODUCTS All food manufacturers must follow the same standards, so these cheaper brands are just as nutritious BUY IN BULK Stock up on essentials, but avoid spending on things you don’t use as often SHOP SEASONAL Buy your favourite produce while it’s in season. It’ll taste amazing and often cost less SNACK PACKS Make a shopping list of healthy snacks you enjoy such as veg sticks and hummus, nuts or popcorn, and resist impulse buys SECOND DESSERT Use a small, sharp knife to remove…

WHAT IS PCOS? PCOS is short for Polycystic Ovary Syndrome and is the most common endocrine (hormonal) disorder in women, affecting around 8-13% of Australian women of reproductive age, and 8-15% of Indigenous women. Symptoms usually start during puberty or in the early to mid-twenties, but can occur at any age. Once thought of as a fertility problem, we now know that PCOS is a metabolic health condition, with increased health risks including risk of type 2 diabetes and cardiovascular disease. HOW IS PCOS RELATED TO DIABETES? Most women with PCOS have insulin resistance underlying their condition – the same problem that occurs in type 2 diabetes. This means that women with PCOS are at a much higher risk of developing type 2 diabetes and prediabetes. In fact, a 2020…

STRUGGLING TO STAY FOCUSED? Head outdoors It’s no secret that spending time in nature is good for you but new research has added another reason to the list – it can boost attention, too. For the study, people were asked to count backwards from 1000 in sevens, which is a mentally draining task, before moving on to an attention-related task. They were then sent on a technology free 40-minute walk, either on a tree-lined path or an asphalt-laden one, before repeating the attention-related task. “The participants that had walked in nature showed an improvement in their executive attention on that task, whereas the urban walkers did not,” says Amy McDonnell, a University of Utah psychology researcher and one of the study’s authors. It’s thought that being in a natural environment…

HOW OUR FOOD WORKS FOR YOU LOWER-CARB OPTION Replace the flatbreads with 4 low carb wraps, such as Simson’s Pantry keto wraps. COOK’S TIP You can choose to cook the pumpkin in an oven preheated to 200°C (fanforced) for 25 minutes or until tender. LOWER-CARB OPTION Replace the mango chutney with 3 tbsp tomato chutney RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA; ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)…

HOW OUR FOOD WORKS FOR YOU COOK’S TIP You can replace the frozen blackberries with any frozen berries and the raisins with currants or sultanas. A sweet treat at the end of a meal is the perfect finish, these dainty little puds are easy to prepare but impressive enough to serve when you have company SAVVY SWEETS Enjoy these puddings without worrying about over doing the treats. These are perfect for a family celebration or special occasion. The trick to our recipes is being savvy with portion sizes and substituting lower sugar or lower fat options where possible. If you like, use a sugar substitute when suggested to lower the carb content of each serve. And by skipping the cream and including a small amount of custard or yoghurt we’ve…

TAKE THE CHALLENGE 30 PLANTS IN 7 DAYS Evidence continues to grow to support the importance of plantbased foods in our daily diet. Studies suggest that our gut microbiome (aka gut bugs) has a significant inf luence on our overall health and wellbeing , and even affects our body’s ability to breakdown carbohydrates, impacting our blood glucose levels. One of the largest international gut health studies has taken it one step further to suggest diversity in plant foods is key! The study found that those who ate 30 different plant foods a week were more likely to have a diverse range of “good” gut bugs than those who had only 10. HOW TO REACH YOUR GOAL OF 30 PLANTS IN 7 DAYS? Thankfully, it is not as hard as it…

Somatic exercise focuses on slow, mindful movements to increase body awareness of your physical sensations, and it offers a holistic approach to fitness that emphasises your internal experiences – what you feel – over external results. Coined by philosophy professor and movement theorist Thomas Hanna in the 1970s, the concept of somatics has gained a lot of popularity in the wellness sphere – so much so, that search interest for ‘somatic exercise’ has grown a whopping 436% in the past 6 months. USING PILATES EQUIPMENT HELPS TO SUPPORT WEAKER AREAS AND IMPROVE MOVEMENT BUT WHAT EXACTLY DOES SOMATIC EXERCISE ENTAIL? Well, there are many techniques one can try, from body scans and progressive muscle relaxation to yoga, Pilates and martial arts – and we’ll dive into these further in the…

1 SON OF A GUN... One flu shot a year is a diabetes essential. Reduced immunity means you’re more vulnerable to the new wave of germs each winter, and a nasty bug makes it harder to manage your diabetes. There’s some compensation - under the National Influenza Vaccination Program, the shot is free if you’ve been diagnosed with certain medical conditions, including diabetes and cardiac disease. Ask your doctor about a referral to the program. The vaccination is free, but your doctor may charge a consultation fee. 3 Cup of tea... With milk, please! You need at least three daily serves of reduced-fat dairy to offset the increased risk of osteoporosis that comes with diabetes. Bone loss is greater if your condition is not well controlled, but calcium helps boost…

Some people not only genuinely love exercise, they seem to have a natural affinity – and ability – for it, too. Can’t relate? You’re not alone. “Often the fear of something new, or feeling like you’re not good enough at something, is where this narrative of ‘hating exercise’ comes from,” says Prue Harvey, education officer at Body Fit Training. “And let’s face it, that fear of being the last kid picked for a team at school is also relatable for most of us.” Ben Lucas, founder of boutique yoga and fitness studio, Flow Athletic, says the fact that exercise is sometimes portrayed as ‘hard’ doesn’t help, either. “It wasn’t so long ago that a lot of marketing around exercising and healthy eating was based on shaming people into buying particular…