Innholdsfortegnelse for September - October 2024 i Diabetic Living Australia

PREP 20 MINS COOK 50 MINS SERVES 4 (AS A MAIN) FISH & PRAWN PIE WITH SAFFRON POTATOES GFO LCO 1 tbsp olive oil 1 yellow capsicum, deseeded and finely chopped 1 red capsicum, deseeded and finely chopped 2 large cloves garlic, chopped 2 bay leaves 1 tbsp smoked paprika 150ml salt-reduced vegetable stock or gluten-free stock 500ml (2 cups) passata 500g green prawns, peeled and deveined 500g boneless firm white fish fillets, cut into large chunks 9 pitted green olives, quartered 3 tbsp chopped flat-leaf parsley 250g broccoli, cut into florets, steamed, to serve 250g green beans, steamed, to serve SAFFRON POTATOES 3 generous pinches saffron threads or 3 tsp saffron powder 1 tbsp boiling water 1½ tbsp olive oil 2 large cloves garlic, finely grated 700g Zerella Spud…

Everyone knows exercise is good for your health and wellbeing. In fact, some people argue that if we could package exercise in a pill, it would be the most widely prescribed and beneficial medication available. But what types of exercise should you be doing and how often? WHY EXERCISE? There are many benefits of regular physical activity for people with and at risk of diabetes. These include: ✓ Improved insulin sensitivity ✓ Improvement in blood glucose levels ✓ Improvement in heart health ✓ Increased muscle mass, strength, and fitness ✓ Assisting with weight management ✓ Reductions in body fat ✓ Increased bone mineral density ✓ Reduced risk of premature all-cause and cardiovascular mortality ✓ Improved mental health ✓ Improved sleep CURRENT EXERCISE RECOMMENDATIONS FOR DIABETES The American Diabetes Association (ADA)…

And, importantly, which type of physical activity is likely to suit you? Studies designed to delve into the science of exercise personalities focus on the ‘big five’ personality traits. These are openness, conscientiousness, extroversion, agreeableness and neuroticism. You’ll find big five personality tests online which can help you work out how much of each trait you do – or don’t – have as well as which is your dominant one, but in a nutshell: OPENNESS: is how receptive you are to new experiences. People who score highly around openness are willing to try anything once, enjoy pushing their own limits and are quite curious. If this sounds like you: research recommends choosing outdoor activities and mixing up when, where and how you exercise rather than sticking to a regular schedule,…

COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven. FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in the oven, or microwave it on medium/50%, depending on the dish. GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten free by ingredient – please…

THE TEAM Editor ALIX DAVIS Art Director DANIA WARMERDAM Content Producer ERIN ROBERTS Food Editor ALISON ROBERTS Dietitian SHANNON LAVERY ADVERTISING & MARKETING Commercial Brand Manager ANGE CROTTY Ange.Crotty@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 General Manager NICOLE BYERS DOTDASH MEREDITH CORP. 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…

DIABETES AUSTRALIA This is the national body for people living with all types of diabetes and those who are at risk. Committed to reducing the impact of diabetes, online you’ll find a wide range of helpful information about everything from medications to preventing complications. Plus, if you become a member, you’ll have access to an online community forum, member-only events and webinars and health professionals that are just a phone call away. Visit diabetesaustralia.com.au. THE NATIONAL DIABETES SERVICES SCHEME (NDSS) An initiative of the Australian Government that’s administered by Diabetes Australia, as well as providing diabetes information and resources, importantly, the NDSS also delivers support services and subsidised diabetes products. To register, visit ndss.com.au or call the NDSS Helpline on 1800 637 700. AUSTRALIAN DIABETES EDUCATORS ASSOCIATION (ADEA) Consulting with…

HOW OUR FOOD WORKS FOR YOU PREP 10 MINS COOK 25 MINS SERVES 4 (AS A LIGHT MEAL) THAI-INSPIRED COCONUT CHICKEN SOUP GFO LC 1 tbsp olive oil 2 eschalots, finely chopped 1 stalk lemongrass, bashed with the flat side of a knife 2 cloves garlic, crushed 3cm piece ginger, peeled and sliced or 2 tsp grated ginger 1 small red chilli (or to taste, depending how spicy you like it), thinly sliced ½ bunch coriander, leaves picked, stalks finely chopped 1 tbsp Thai red curry paste or gluten-free curry paste 400ml can light coconut milk 250ml (1 cup) salt-reduced chicken stock or gluten-free stock 150ml water 2 skinless chicken breast fillets, trimmed of fat, cut into bite-size pieces 2 lime leaves (fresh or dried) or zest of 2 limes…

COTTAGE CHEESE PLEASE! For many years cottage cheese has taken a back seat in the dairy department, but in recent months, this nutritious old-time favourite has been making a comeback, and for good reason! Whether you enjoy it as a snack or part of a main meal, this dairy delight will offer a range of health benefits. Cottage cheese is well known for being rich in calcium and phosphorous, supporting strong bones and teeth. The B vitamins in cottage cheese are used in energy production and brain function. It is packed with high-quality protein for muscle repair and growth, and helps keep you feeling fuller for longer. A half cup serving of cottage cheese (120g) contains approximately 12g protein, only 7g of carbs and is less than 3% fat. Being…

1 Fit to drive Whether you have type 1 or type 2, you can obtain a driver’s license but you will need to provide a medical report from your doctor or specialist declaring your fitness to drive. If you take insulin you may need a new letter from your doctor every two years. 2 Inform the authorities It is your legal responsibility to advise the Driver Licensing Authority (DLA) in your state or territory if you take blood glucose lowering medications, including insulin. If you manage your diabetes with diet and exercise only, notification requirements vary, check with the DLA in your state or territory (see table, below). 3 Insurance woes It’s important to tell your car insurer that you live with diabetes. Providing accurate information is vital to getting…

Polycystic ovary syndrome (PCOS), is a complex hormonal condition that impacts up to 1 in 10 women and girls during reproductive years. From irregular periods to hirsutism, reduced fertility and more, this condition is associated with several symptoms. One that is commonly spoken about is weight gain (specifically, PCOS belly), with 38% to 88% of women with PCOS being either overweight or obese. “While weight loss improves symptoms and features of PCOS, affected women may experience increased difficulty in achieving successful weight management given their increased insulin resistance and hyperandrogenism,” Dr Matt Vickers, a GP at Juniper, explains. But it’s not all bad news. If you have PCOS and feel like your body is working against you, we’re here to tell you that there are ways to make it work…

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…

HOW OUR FOOD WORKS FOR YOU PREP 15 MINS COOK 15 MINS SERVES 4 (AS A LIGHT MEAL) HEALTHY SALMON BOWL GF 1 tsp olive oil 2 tsp finely chopped ginger 1 large clove garlic, finely chopped 1 capsicum, deseeded and finely chopped 300g boneless salmon fillets 4 green shallots, finely sliced 250g cooked brown rice (see Cook’s tip) 1 small avocado, peeled, halved, sliced 1 cucumber, halved lengthways, sliced 4 tsp Sriracha, to serve MISO DRESSING 4 tbsp kefir or natural yoghurt 1 tsp white miso paste 1 tsp honey 1 Heat the oil in a large non-stick frying pan over medium heat. Add the ginger, garlic and capsicum. Stir. Cook, covered, for 2 minutes. Stir. Place the salmon on top. Cover and cook for a further 5 minutes…

WHAT ARE MACROS? Macros, short for macronutrients, are the main nutrients in our diet that give us energy (kilojoules): carbohydrate, fat, and protein. PROTEIN is essential for the body to function and maintain good health. 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. As we grow older, it becomes more important for building and preserving muscle mass. But for most people, protein needs are easy to meet from your usual diet and there is no need to add extra protein from powders, bars or other manufactured ‘high protein’ foods, many of which are highly processed and don’t necessarily…

Calling time on bad habits is easier said than done. It’s hard to abandon a dependable source of pleasure and comfort, especially when you feel stressed - the reason willpower alone is a poor ally. You are more likely to win the battle if you plan your quitting campaign like a military operation. This means understanding your enemy and the threat it poses to your health and wellbeing, then marshalling the support you need to conquer it. Here’s how you can get with the program and kick that habit for good. LIGHTING UP! WHY KICK IT? One of the first questions health professionals usually ask is whether you are a smoker - with good reason. A tobacco habit ramps up your risk of diabetes complications such as stroke, heart…

From spin classes to strength training, boot camp and yoga, the options are endless when it comes to exercising.That’s a positive for a number of reasons, including the fact that different physical activities suit different people. “Just like hobbies and social activities, exercise styles resonate more with certain personalities,” says Alex Allegrini, director of Vision Personal Training. Research agrees, showing that personality traits not only predict which exercise intensities we enjoy most, they may even inf luence how much of reduction in stress we’ll experience following a workout. “For example,” says Alex, “a high-intensity boot camp might energise an extrovert but overwhelm an introvert. Likewise, a solo yoga session might bore the extrovert but provide the introvert with focused calmness.” “So, for someone who’s new to exercise or is struggling…