Innholdsfortegnelse for May - June - 2025 i Diabetic Living Australia

Autumn is my favourite time of year. I love the change of seasons and the adjustments we make. Summer salads for dinner become heartier meals, evenings become longer and activities change from outdoor to indoor. I find this time of change a good point to tweak and update my routines -from food to fitness. If you’re looking for a new exercise routine or some fresh inspiration, take a look at our feature on free fitness apps (page 118) to see what you can do with your smart phone and zero dollars. Perhaps now is also a good time to refocus your health or weight loss goals. New research from the CSRIO Total Wellbeing Diet shows how considered goal setting can have a big impact on a successful outcome. Take a…

HOW OUR FOOD WORKS FOR YOU HERB & GARLIC SALMON GF LCO PREP 5 MINS COOK 10 MINS SERVES 4 (AS A MAIN) 1 tsp freshly cracked pepper 1 tsp dried mixed herbs 1 tsp garlic granules 4 x 130g boneless salmon fillets 2 tsp olive oil 3 cups cooked mixed coloured quinoa, to serve 2 bunches broccolini, steamed, to serve Lemon wedges, to serve 1 Combine the pepper, mixed herbs and garlic granules in a bowl. Sprinkle the mixture onto a large plate. Brush each salmon fillet with a little oil and roll in the seasoning 2 Heat air-fryer to 180°C. Put the salmon in the air fryer basket in one layer and cook for 8-10 minutes or until cooked through. If you have larger salmon fillets they will…

GF LC KALE & CHILLI EGGS PREP 5 MINS COOK 5 MINS SERVES 1 (AS A BREAKFAST OR LIGHT MEAL) Handful kale, finely chopped ½ small red chilli, deseeded and chopped ½ x 400g can no-added-salt chopped tomatoes Squeeze fresh lemon juice 2 x 60g eggs, separated 1 Put the kale, chilli, chopped tomatoes and a squeeze of lemon juice in a medium microwave-safe bowl. Stir to combine. Push the mixture to the sides of the bowl to make a well in the middle, then tip the egg whites into the centre. Cover the bowl and cook on Medium/50% for 40 seconds, then allow to cool for a moment before heating for another 40 seconds. 2 Add the egg yolks to the whites, then gently pierce the yolk of each…

BAKED BREAKFAST EGGS LC GF SERVES 2 2 teaspoons olive oil 4 eggs 1 avocado, sliced 8 cherry tomatoes, halved 60g frozen peas 1/2 lime, cut into wedges Handful of coriander or parsley, chopped reshly ground black pepper Preheat the oven to 220°C/200°C fan. Grease a small ovenproof dish or pan with the oil, then crack the eggs into the dish. Arrange the avocado slices around the eggs, tucking them into the whites but being careful not to pop the yolks. Do the same with the cherry tomatoes. Scatter in the frozen peas and season well with freshly ground black pepper. Bake the eggs in the hot oven for 15–20 minutes or until the whites are set. (Depending on your oven, the eggs can cook much quicker so keep an…

HOW OUR FOOD WORKS FOR YOU see page 90 COOK’S TIP Can’t get a hold of any figs? Try using sliced pears, drained canned mango slices (patted dry with paper towel) or even sliced strawberries. FIG & VANILLA CUSTARD TARTS PREP 10 MINS COOK 25 MINS SERVES 6 (AS A DESSERT) 6 sheets filo pastry 1 tbsp custard powder 160ml (2⁄3 cup) low-fat milk 3 x 60g eggs 1 tsp vanilla extract 2 tbsp caster sugar or granulated sugar substitute 2 small figs, sliced lengthways 1 Preheat oven to 170°C (fanforced). Spray 6 x 125ml (½ cup) non-stick muffin pans with cooking spray. Place one sheet of filo out on a clean surface. Spray with cooking spray. Fold the filo into 4 and use to line one of the muffin…

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-,medium-or 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 both.…

For people living with or at risk of type 2 diabetes, weight loss isn’t just about looking and feeling better - it can be a powerful tool for improving blood glucose control and reducing health risks. Losing 5 per cent of body weight has been shown to significantly improve insulin sensitivity, blood glucose levels, and overall metabolic health. However, according to new research from the CSIRO, the key to long-term success lies in setting the right goals: ones that are realistic, achievable, and personalised. WHY PERSONALISED GOALS MATTER The analysis of over 22,000 members of the CSIRO Total Wellbeing Diet revealed that while most participants set ambitious weight-loss goals (of around 20 kg) for themselves at the start of the program, only three per cent were able to achieve them…

SPAGHETTI WITH LEEKS, PEAS & PESTO GFO LCO PREP 10 MINS COOK 15 MINS SERVES 2 (AS A MAIN) 120g dried spaghetti or gluten-free spaghetti 150g (1 cup) frozen peas 1 tbsp olive oil 2 large leeks, trimmed, washed, thinly sliced 1 tbsp basil pesto or gluten-free pesto 1 tbsp finely grated parmesan 1 Cook the spaghetti in a large saucepan of boiling water following pack instructions, adding the peas in the final 2 minutes of cooking. Drain the pasta and peas, reserving a little of the cooking water. 2 Meanwhile, heat the oil in a medium non-stick frying pan over medium heat. Add the leeks and cook, stirring occasionally, for 5 minutes. Stir in the pesto and 3 tbsp of the reserved pasta cooking water. Simmer for 2 minutes.…

GF LC PREP 10 MINS COOK 30 MINS SERVES 6 (AS A MAIN MEAL) 450g Zerella Spud Lite Potatoes, unpeeled, thinly sliced 3 tbsp olive oil 1 large brown onion, finely sliced 6 x 60g eggs SALAD 120g baby spinach leaves 1 avocado, sliced 200g grape tomatoes, halved ¼ red onion, thinly sliced 80g snow peas, shredded 80g reduced-fat feta, crumbled Drizzle balsamic vinegar 1 Put the potatoes in a saucepan of cold water and bring to a gentle simmer over medium heat. Remove the pan from the heat and set aside for 5 minutes. Drain the potatoes well and leave to steam in a colander for a few minutes. 2 Meanwhile, heat 2 tbsp of the oil in a 20cm non-stick frying pan over medium heat. Add the onion…

HOW OUR FOOD WORKS FOR YOU see page 90 STUFFED AVOCADO WITH SPICY BEANS & FETA GF LC PREP 10 MINS COOK 5 MINS SERVES 2 (AS A MAIN) ½ tsp cumin seeds ½ x 420g can no-added-salt red kidney beans, drained 1 large lime, zest and juice of ½, the other ½ cut into wedges 3 tomatoes, finely chopped 1 eschalot, finely chopped 1 green chilli, deseeded and finely chopped Generous handful coriander, chopped, plus a few extra leaves, to serve 85g reduced-fat feta 1 large or 2 small avocados, stoned and peeled 1 Put the cumin seeds in a small non-stick frying pan over medium heat. Cook, stirring, for 1-2minutes or until lightly toasted. Tip the cumin seeds into a large bowl. 2 Add the beans, lime zest…

STEPS TO SUCCESS ■ CHOOSE THE RIGHT PAN – one that can get very hot and retain that heat, such as a heavy thick-based pan, cast iron or a good chargrill pan. Make sure there’s enough room for the steaks with a bit of space around them. Overcrowding will cause steam so you won’t get a good sear. ■ TAKE THE STEAKS OUT OF THE FRIDGE an hour before cooking. This will allow the meat to come to room temperature and cook more evenly. ■ ALWAYS OIL THE MEAT and not the pan. Putting oil in the pan with cause the temperature to drop (and fill your kitchen with smoke). Put the steaks on a plate and lightly coat each side with olive oil. ■ GET THE PAN BLISTERING HOT…

EXERCISE EACH DAY KEEPS appetite at bay A recent study performed by researchers at Murdoch University in Western Australia shows that moderate-intensity exercise significantly influences appetite-related hormones. “Despite a strong focus on weight-loss drugs in society at present, this study shows that lifestyle factors still have a strong and relevant role in helping people live their healthiest life,” says Associate Professor Timothy Fairchild from the university’s School of Allied Health. “In fact, the hormones which have been shown to increase after exercise are the same hormones which most successful weight-loss drugs are mimicking. The added benefit of exercise is that you also receive the additional physical and mental health benefits of exercise.” THE NEXT TIME YOU HAVE YOUR BLOOD PRESSURE MEASURED… Make sure your arm is in a ‘good’ position,…

GF GINGER SHOTS PREP 15 MINS SERVES 4 (AS A DRINK) 60g fresh ginger, skin left on, cut into small chunks 400ml freshly juiced apple juice or 100% unsweetened apple juice Juice of ½ lemon 1 Put the ginger, apple juice and lemon juice in a blender. Blitz for a few minutes until very smooth. 2 Set a very fine sieve over a jug. Alternatively, line a regular sieve with a piece of muslin or a clean, thin tea towel. Tip the juice into the sieve and leave it to drain, then press the remaining pulp with the back of a ladle until dry. If you’re using muslin or a tea towel, twist it to squeeze all the juice out. Drink straight away or decant into a bottle. NUTRITIONAL INFO…

CURRIED SAUSAGES WITH HERBED MASH GFO PREP 15 MINS COOK 25 MINS SERVES 4 (AS A MAIN) 2 tsp olive oil 1 brown onion, cut into thin wedges 8 Peppercorn extra-lean beef sausages 2 tsp curry powder or gluten-free curry powder 1 tsp salt reduced chicken-style stock powder or gluten-free stock powder 250ml (1 cup) boiling water 200g tomato passata 200g carrots, halved lengthways, diagonally sliced 8 Brussels sprouts, trimmed, halved or quartered HERBED MASH 1kg Zerella Spud Lite Potatoes, chopped 4 cloves garlic 130g (1/2 cup) low-fat Greek-style natural yoghurt 2 tbsp each chopped chives, parsley and dill Finely grated zest of 1/2 lemon 1 Preheat oven to 180°C (fan-forced). Heat the oil in a large heavy-based stoveproof and ovenproof pan over medium heat. Add the onion and sausages…

HOW OUR FOOD WORKS FOR YOU see page 90 Pop the kettle on for this beauty CINNAMON & COCONUT BANANA BREAD EGG-FREE PREP 15 MINS (+ COOLING) COOK 1 HOUR SERVES 12 (AS A SNACK OR DESSERT) 2 tbsp chia seeds 215g (11⁄3 cups) wholemeal self-raising flour 1 tsp ground cinnamon 1 tsp bicarbonate of soda 100ml sugar-free maple syrup 80g light olive oil 3 bananas, 2 mashed, 1 left whole 3 tbsp skim milk or plant-based milk alternative 1 tsp vanilla extract 45g (½ cup) desiccated coconut 1 Preheat oven to 160°C (fan-forced). Spray a 21 x 11 x 7cm deep non-stick loaf tin with cooking spray. Line the base and side with non-stick baking paper, allowing the paper to overhang the sides. 2 Put the chia seeds in…

THE POWER OF DAIRY Dairy is more than just a bone-strengthening food—it’s a nutritional powerhouse that provides energy, supports blood glucose management, and may lower the risk of heart disease, stroke, high blood pressure, and some cancers. Yet only one in 10 Australians meet the recommended dairy intake. Without dairy, key nutrients such as calcium, protein, iodine, and vitamin B12 may be at risk of deficiency, which can impact bone health, muscle function, metabolism, and nervous system health. The amount of dairy you need depends on age and gender. Teens should aim for 3.5 serves daily, adults need 2.5 serves, and women over 51 require up to four serves to maintain bone health. One serve could be a cup of milk, two slices of reduced-fat cheese, or 200g of yoghurt.…

COUNTING SHEEP Sleep requirements will vary between individuals but the general recommendation for adults is seven to nine hours per night. You should be able to tell if you are getting enough sleep by how well you function during the day. Keep in mind that oversleeping can also impact your health, so aim for the recommended range. HIGHS AND LOWS High and low blood glucose levels (BGLs) during the night can impact your sleep. When your levels are high, you may experience symptoms like increased thirst, frequent bathroom visits, and headaches. If your BGLs drop below 4mmol/L (commonly referred to as a low or ‘hypo’), this can cause palpitations, shakiness, sweating, hunger, and nightmares. EYES WIDE OPEN On the flip side, poor duration and quality of sleep can impact your…

CAN IT BENEFIT YOU? Weight loss surgery is a life-altering procedure designed to aid in significant weight loss, reducing your risk of chronic disease and helping you live a long and healthy life. Leading Bariatric & Gastrointestinal Surgeon, Dr Mark Magdy, and DL dietitian, Shannon Lavery, discuss the potential benefits of bariatric surgery for people living with type 2 diabetes. Type 2 diabetes and its challenges As you would well know, type 2 diabetes is a chronic condition characterised by insulin resistance, resulting in high blood glucose levels (BGLs). Over time, this can lead to severe complications such as cardiovascular disease, kidney failure, nerve damage, and vision problems. It’s often linked to obesity, especially excess abdominal fat, which contributes to insulin resistance. Managing type 2 diabetes typically involves a combination…

“I had been feeling unwell for a while, and after Covid caught up with me in May 2023, my health continued to decline so I decided 2024 was going to be my year of getting healthy. It was easy to write everything off as ‘Long Covid’: the aching joints, inflammation, the lethargy; but by December 2023, I just wanted to feel well. My right shoulder (which had been fine before Covid) had progressed to the point where I could no longer lift my arm. I had learnt to work left-handed but my ability to paint or draw became impossible, as did most day-to-day activities. By January 2024, I was 99.9 kilos and I dreaded looking at the scales. Mentally, I knew seeing 100 kilos would break me. I was lucky…