Professional Documents
Culture Documents
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110
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56 You haven’t
enjoyed a pear
quite like this before
FOOD
20 Pears The pear-fect
season has arrived
LIVING WELL
82 All about low carb
What’s the story?
ways to get active
128 Achy breaky back
Strengthen your spine
119
After years
26 5 days 5 dinners 86 Ace your tests of trying to
Easy weeknight Diabetes by numbers MY STORY lose weight,
Shelly took
meals 90 Anger management 119 “I felt like I had done
a new
34 Spud of the month Is it rage or diabetes? this to myself” approach...
Moreish cottage pie 93 Take the right steps 122 Taking care of Mum
36 Vegetarian mains Prevent neuropathy
Get more veg into 94 Weight gain myths REGULARS
your fave dishes It could be your genes 4 Editor’s note
44 Lunch time Time 98 Face your fears 5 You tell us
for a midday We all have them... 9 Just diagnosed?
makeover 100 Kick your bad habits 12 Your healthy life
51 Asian flavours Make small changes 18 Diabetes hero
A Vietnamese-style 103 GORD Simple fixes 69 About our food
pork sandwich for your reflux 72 Menu plan
52 Brilliant burgers 104 Declutter and 74 Cook’s tips
Healthy & nutritious discover better health 130 Feel better in 5
56 Sweet treats 109 Take control now 134 Recipe index
Warming desserts Get on top of diabetes 138 Postcard
64 Morning classics 114 Waking up happy
74
This one’s for Mum! Don’t hit snooze! ON THE COVER
70 Ed’s healthy recipe 116 Squeaky clean 26 Weeknight meals 34 Cottage
Fast Ed’s spiced, Method does matter pie 52 Best burgers 56 Sweet-as
low-fat fish korma 124 Dropping kilos desserts 90, 119, 122 Real life Our latest
76 Smart tips Shopping Lose them for good cook’s tips
stories 104 Declutter your life
& cooking in control 126 Move more Easy
JOIN US ON...
Need more inspiration to
eat well and exercise?
You’ll find more great
recipes and loads of
Listen up?
ideas on our website.
34
We did!
AUSTRALIAN
TALK TO US TODAY!
Diabetes Australia and JDRF are proud to support Diabetic Living. While all care has been taken in the preparation of the articles in this
magazine, they should only be used as a guide, as neither Pacific Magazines nor Diabetes Australia is able to provide specific medical
advice for people with diabetes or related conditions. Before following
any health advice given in this magazine, please consult your healthcare
professional. Recipes that are gluten free or have gluten-free options
have been approved by Coeliac Australia.
You tell us
Here’s where you have your say,
Explanation helpful
Having been obese for I just hope that I, being
tell others your stories and give quite a long time, I now
know the importance of
from a family whose
genetic background is
feedback on your magazine eating the right kind of full of people with
food. What I never knew diabetes and other
was the real difference ailments, do not get it.
between diabetes type 1 It is a real pleasure to
and type 2, but in the read your magazine and
March/April 2018 I will definitely try those
issue, it has been mouthwatering recipes.
well explained. Dhanalutchmee, Mauritius
recipes. It was a great one to kick off my *Thanks Fran – we heard you
GF diet, especially as I can also be and you’ll find the shopping list
confident it is a good recipe for my T1D. on page 33 of this issue.
I love the magazine and I only wish it
came every month, rather than bimonthly.
Sarah, WA Send your letters to diabeticliving@pacificmags.com.au
Elissa Renouf
Pacific Magazines upon receipt and Pacific Magazines may use or sell the material in all media
worldwide in perpetuity without further consent or payment. Diabetic Living does not accept
or assume responsibility for such material. Type 1 parent
Elissa is the owner of Diabete-
ezy and a mum of four kids
with type 1. diabete-ezy.com
A diagnosis of diabetes can be scary at first – don't panic, we're here to help
sP
t'
eop
le With Diabetes
diabetic living MAY/JUNE 2018 9
Take this
to heart
1 YOU’RE
NOT ALONE
About 280 Aussies develop
diabetes every day – one
person every five minutes.
And for every four people
diagnosed, someone else
is living with diabetes but
doesn’t know. The longer
diabetes goes undiagnosed,
the more it can impact
your overall health.
Losing just
in the pancreas that produce insulin, the effectively. Plus, along with
hormone that’s vital for converting glucose a healthy diet, losing weight
5% of your into energy. People living with type 1
diabetes need to use insulin to reduce the
– as little as 5 per cent of
your body weight – can also
body weight level of glucose circulating in their blood. have a positive impact.
impact.
for 85-90 per cent of all diabetes, and is
a progressive condition where the body
3 WE’RE HERE
becomes resistant to the normal effects of
insulin, or where the pancreas slowly
loses its ability to produce Wondering where to start?
enough of the hormone Combined with advice
– both of which leave from your healthcare team,
too much glucose you’ve made a great first
in the blood. step. In this (and every!)
If you've just been Lifestyle issue of Diabetic Living,
diagnosed, you can find more modifications or you’ll find practical, helpful
information on page 109. medication (and advice, expert responses
sometimes both) to questions that might
are used to manage sound familiar and a whole
type 2 diabetes. heap of healthy recipes. ■
Fast absorbing
cream for smooth,
healthy looking heels
Feel the difference
in just 1 day
www.NS8.com.au
Available in Pharmacies nationally
healthylife
YOUR
The latest facts & global news on diabetes, tech, obesity & taste sensations
Elegant
activewear
The latest addition to the fitness world
is the Suunto 3 Fitness Watch. “Designed
for people who lead an active lifestyle
and value health and wellbeing”, this watch
– along with the new Suunto app – logs your MORE OBESE PEOPLE
activities, rest, daily steps, calories and connects
THAN UNDERWEIGHT
to GPS for tracking speed, distance and route. Based
on your personal profile, this small and lightweight
BY 2022
watch also monitors your daily stress levels, recovery The World Health Organization
and creates a seven-day training plan to help you has found obesity rates among
improve your fitness. Available to purchase from
children aged five to 19 have
25 April, from $279.99.
risen tenfold in the past four
decades, from 11 million in 1975
Sweet treat
to 124 million in 2016. Following
the largest ever epidemiological
study, WHO warns if the trend
When you’re looking for a low-kilojoule drink, but are continues, there will more children
tired of turning to water, Saxbys Diet Pineapple is the and adolescents who are obese
next best thing. Sweet but tangy, this drink is big on than those who are moderately to
flavour, a great refreshment for any day and only 25kJ severely underweight, by 2022.
per serve! For more information, visit saxbys.com.au.
E
I
Q
A
ST
N
ASK
C H RI
Many studies show that 50 per cent of people with chronic diseases
in the developed world fail to take their prescribed medication. Christine Armarego,
From this knowledge, Sydney-based start-up Perx has developed accredited exercise physiologist
a NSW government-supported app that sends users reminders
Email your questions to:
and follow-ups. It rewards users who “adhere to their medication
diabeticliving@pacificmags.com.au
regimen” with petrol vouchers, movie tickets and gift cards. Post: Diabetic Living, Q&A: Health,
GPO Box 7805, Sydney, NSW 2001.
your healthy life
10%
increase in death rate, from 2009 to 2014,
among people with type 2 diabetes.
However, this figure – published in late
2017 by the Australian Institute of Health
and Welfare – is mainly driven by the
increase in the elderly (aged 85 and over).
LE
L
Q
A S K DA NIE
SEA
BY MARTYSNONS
It’s not just th A ANGELL
ew
eather – your
goes through body Why do my feet always
seasons, too.
Martyna Ang Health coach feel cold?
ell shares 180
recipes that ca endle
ter perfectly to ssly flexible Danielle says: We all get cold
your life – such ea
as infants, tod ch stage of feet from time to time (in the
teens, adults dlers, children
and older age , literal sense), but it is usually
pregnant or m , or those who
enopausal – a are through seasonal changes
adapted to su nd can be and wearing the wrong
pport your in
health. Harle d ividual footwear. But some people’s
quin, $49.99. feet feel cool to the touch all
the time. This is most often
the result of poor circulation
to the peripheries (legs and
feet) and may be caused
by a range of health issues.
Increasing activity levels,
especially if you sit at a desk
all day, can help.
If the feet feel cold on
the inside but not to the
touch, then it may indicate
Low GI
nerve damage. This is
most commonly caused
by diabetes, but may be
bread
the result of other health
FITBIT BUZZ problems. Typically, other
symptoms include numbness,
If you’re managing your carbs, Fitbit CEO tingling, or pins and needles.
adding a low GI certified bread to James Park has A podiatrist or other
your diet could help. Helga’s confirmed the health professional can help
Lower Carb 5 company’s determine if poor blood flow
Seeds loaf is investment and/or nerve damage is the
not only high in in Sano – cause, and whether further
protein and a a company investigation is needed by
good source of developing your GP (see page 93 for
fibre and omega- a coin-sized more information). ➤
3s, it’s also patch that has
bursting with a the ability to
blend of poppy, track BGLs
linseed, – to help create Danielle Veldhoen, podiatrist
sunflower and a device that
psyllium seeds. also helps with Email your questions to:
diabeticliving@pacificmags.com.au
For more health solutions. Post: Diabetic Living, Q&A: Health,
information, visit GPO Box 7805, Sydney, NSW 2001.
helgas.com.au.
Support
&Care 1 pill
e s
2d i s ea s
HELP DIABETES
BMI VS WAIST
RESEARCH TODAY CIRCUMFERENCE
Please support this great work by
buying a ticket (or multiple) in the The waistlines of Australian
ADEA’s fundraising lottery. Just $2 adults are increasing faster than
buys you a ticket to help fund body weight, with researchers
research that helps 1.7 million from Deakin and Monash
Australians with diabetes to live universities concluding from
well every day. There are fantastic three surveys – in 1989, 2000
prizes to be won, including: and 2012 – that the waist
circumference for individuals of
1st Hyundai Accent Active
the same height, body weight
2nd 65-inch Premium LCD Smart TV and age has increased by
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obese, according to their waist
circumference; however, this
was not detected by their BMI.
As a result, there has been a call
to re-evaluate how we monitor
being overweight and obese. ■
PASSING
ON
wisdom
Late songwriter Jason Bartlett has left an
important message about living your best life
Jason performing on
stage for Australian Idol
2009, in the top 24.
“There is no future. At a “What [diabetes has] done to and drink heavily, his kidneys
young, early age I’m going. my body and my whole health – began to fail, slowly. “Kidney
36 years of age and I’m looking just deteriorated it,” he says. disease associated with diabetes
down the barrel of a gun.” “Basically, grabbed it and is much more prevalent [more
Nine days before dying from squashed it like a can.” than 10 times greater] in
complications of diabetes and As a young adult, Jason was Indigenous populations,”
obesity, songwriter and former in “party state”, having a drink says Associate Professor and
Australian Idol contestant Jason at the parties he attended. The Director of Clinical Diabetes
PEARS
IN S E A S O N
NUTRITION INFO
Right: PER SERVE (with PER SERVE (with sugar
sugar) 656kJ, protein 3g, substitute) 616kJ, protein
total fat 5g (sat. fat 1g), 3g, total fat 5g (sat. fat
carbs 17g, fibre 6g, 1g), carbs 15g, fibre 6g,
sodium 25mg sodium 24mg
• Carb exchanges 1 • Carb exchanges 1
• GI estimate low • GI estimate low
NUTRITION INFO
PER SERVE (with
sugar) 550kJ, protein
3g, total fat 5g
(sat. fat 1g), carbs
18g, fibre 2g,
sodium 67mg
• Carb exchanges 1
• GI estimate medium
CINNAMON-GINGER
SPICED PEAR MUFFINS
PREP TIME: 15 MINS
COOK TIME: 20 MINS
MAKES 18 (1 PER SERVE AS A SNACK)
OPEN-FACE PEAR
AND HAM CIABATTA
A snack with class, and
lots of goodness from its
fresh ingredients.
see recipe, opposite >>
170g piece sourdough or gluten- 2 x 80g ciabatta rolls, split in half 2 red pears, unpeeled,
free baguette, cut into 24 slices Cooking spray halved lengthways
Cooking spray 3 Tbsp 97 per cent fat- 2 tsp light margarine, melted
3 Tbsp light spreadable free mayonnaise ¼ tsp vanilla essence
cream cheese 1 Tbsp shredded basil 20g (¼ cup) rolled oats
30g blue cheese, crumbled 1 tsp fresh lemon juice 2 Tbsp coarsely chopped pecans
3 Tbsp light sour cream 1 cup rocket leaves 1 Tbsp brown sugar or granulated
2 cloves garlic, crushed 1 tsp white wine vinegar or sugar substitute
1 pear, unpeeled, quartered, core apple cider vinegar Pinch ground cinnamon
removed, thinly sliced 125g thinly sliced salt- 4 small scoops Peters No Sugar
Balsamic glaze, to serve reduced ham Added Creamy Vanilla ice-cream
Thyme leaves, to serve 2 pears, unpeeled, quartered,
core removed, sliced 1 Preheat oven to 180°C (fan-
RECIPES ANDREA KIRKLAND, ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
1 Preheat oven to 180°C (fan- 1/4 small red onion, thinly sliced forced). Line a large baking tray
forced). Arrange bread slices on 20g parmesan shavings with baking paper. Use a
a large baking tray and spray tops teaspoon to remove core from
PHOTOGRAPHY JASON DONNELLY STYLING JENNIFER PETERSON
with cooking spray. Bake for 1 Preheat a grill on medium. each pear half. Brush the cut side
10 minutes or until golden brown. Place the rolls, cut-side up, on of the pears with 1 tsp of the
Transfer to wire racks to cool. a baking tray and spray with margarine. Place, cut-side down,
2 Meanwhile, mix the cream cooking spray. Cook under the grill on one side of the lined tray.
cheese, blue cheese, sour cream for 1-2 minutes or until toasted. Roast for 15 minutes.
and garlic in a small bowl. 2 Combine the mayonnaise, basil 2 Meanwhile, combine the
3 Spread cheese mixture over and lemon juice in a small bowl. remaining margarine, vanilla
bread slices and top with pear Spread over the rolls. Toss the essence, oats, pecans, sugar and
slices. Drizzle with balsamic rocket and vinegar in a small bowl. cinnamon in a small bowl.
glaze and top with thyme 3 Top the rolls with the ham, pear, 3 Add oat mixture to other side
leaves. Serve immediately. rocket, onion and parmesan. Serve. of the tray and roast for a further
8-10 minutes, stirring the oats
once, until the pears are tender
NUTRITION INFO NUTRITION INFO and the oats are golden brown.
PER SERVE 523kJ, protein 4g, PER SERVE 1030kJ, protein 12g, total 4 Place a pear half in each
total fat 6g (sat. fat 3g), carbs 12g, fat 5g (sat. fat 2g), carbs 32g, fibre 6g,
serving bowl. Sprinkle
fibre 2g, sodium 170mg sodium 482mg
• Carb exchanges 1 • GI estimate low • Carb exchanges 2 with crumble. Serve
• Gluten-free option • GI estimate medium with ice-cream. ■
CAJUN PORK
AND RICE
Spice it up, Louisiana style.
see recipe, page 31 >>
GF
1
NUTRITION INFO PER SERVE 2430kJ, protein 40g, total fat 19g (sat. fat 4g), carbs 60g,
fibre 13g, sodium 226mg • Carb exchanges 4 • GI estimate low • Gluten free
m e al me
e e k day vourso
n u p w ese fla he
Live with th round t e!
s a
time es from ittle spic
l
recip , with a
d
worl
ASIAN BEEF
NOODLE SALAD
Quick with lots of flavour.
see recipe, page 31 >>
How our
food works
for you
see page 69
GFO
2
NUTRITION INFO
PER SERVE 1750kJ,
protein 32g,
total fat 16g (sat. fat
3g), carbs 32g, fibre
9g, sodium 696mg
• Carb exchanges 2
• GI estimate low
• Gluten-free option
cooking for two
LC
NUTRITION INFO
PER SERVE 2010kJ,
protein 36g, total fat 24g SALMON WITH
(sat. fat 6g), carbs 26g,
fibre 8g, sodium 200mg
SAUTÉED VEGIES
• Carb exchanges 1½ AND BARLEY
• GI estimate low see recipe, page 31 >>
• Lower carb
GF LC
NUTRITION INFO
PER SERVE 1500kJ,
protein 39g, total fat
9g (sat. fat 2g), carbs
24g, fibre 10g,
LAMB AND sodium 182mg
• Carb exchanges 1½
CHICKPEA BOWLS • GI estimate low
Healthy meat and veg. • Gluten free
see recipe, page 32 >> • Lower carb
MEXICAN
CHICKEN BOWLS
Tasty, and there’s no chilli.
see recipe, page 32 >>
GF
NUTRITION INFO PER SERVE 1870kJ, protein 44g, total fat 18g (sat. fat 5g), carbs 27g,
fibre 8g, sodium 377mg • Carb exchanges 2 • GI estimate low • Gluten free
cooking for two
3-4 minutes or until the pork is until al dente. Drain and return to
just cooked through. Add the the pan. Cover to keep warm.
water and cook for 1 minute or 2 Whisk the vinegar, soy sauce,
until the liquid is evaporated, lime juice, sesame oil, olive oil,
stirring to scrape up the browned honey, ginger, garlic and chilli
bits and coat the meat. flakes in a bowl.
5 Toss the beans into the 3 Spray a medium non-stick
CAJUN PORK cooked rice. Divide the rice frying pan with cooking spray and
AND RICE mixture, meat and pineapple heat over high heat. Add half the
PREP TIME: 20 MINS mixture among serving bowls. steak and cook for 1-2 minutes or
COOK TIME: 30 MINS Drizzle with the dressing and until browned. Transfer to a plate.
SERVES 2 (AS A MAIN) then top with the avocado Repeat with the remaining steak.
slices and coriander. Remove from the pan.
60g (1/4 cup) SunRice Low GI 4 Reduce pan heat to medium
Brown Rice and add 2 Tbsp of the sauce.
2 tsp Cajun seasoning Cook, stirring, for 1 minute,
1/4 tsp orange zest stirring to scrape up any browned
1 Tbsp fresh orange juice bits. Remove the pan from the
2 tsp white wine vinegar heat and add the beef. Toss
2 tsp fresh lime juice to combine.
2 tsp honey 5 Divide the pasta, beef,
3 tsp olive oil cucumber, cabbage, carrot and
Freshly ground black pepper ASIAN BEEF basil among serving bowls. Drizzle
1 cup chopped fresh pineapple NOODLE SALAD over the remaining sauce. Serve
1 small red onion, thinly sliced PREP TIME: 10 MINS with the lime wedges.
1/4 small red chilli, seeds removed, COOK TIME: 10 MINS
finely chopped SERVES 2 (AS A MAIN)
250g lean pork fillet, trimmed of
fat, cut into 2.5cm pieces 60g wholemeal spaghetti
1 Tbsp water or gluten-free pasta
400g can black beans, rinsed 1 Tbsp rice wine vinegar
and drained 1 Tbsp salt-reduced soy sauce
1/2 avocado, sliced or gluten-free soy sauce
Coriander leaves, to serve 3 tsp fresh lime juice
2 tsp sesame oil SALMON WITH SAUTÉED
1 Cook the rice with half the 2 tsp olive oil VEGIES AND BARLEY
Cajun mix in a small saucepan, 2 tsp honey PREP TIME: 15 MINS
following packet directions. 2 tsp grated fresh ginger COOK TIME: 25 MINS
Drain well. 1 clove garlic, crushed SERVES 2 (AS A MAIN)
2 Meanwhile, whisk the orange Pinch chilli flakes
zest, orange juice, vinegar, lime Cooking spray 65g (1/3 cup) pearl barley or farro
juice, honey and 1 tsp oil in a 250g beef rump steak, trimmed of 250g skinless and boneless
small bowl. Season with pepper. fat, diagonally sliced salmon fillet
3 Combine the pineapple, onion 1 Lebanese cucumber, chopped 3 tsp olive oil
and chilli in a small bowl. 1/2 cup shredded red cabbage 2 cloves garlic, crushed
4 Put the pork, the remaining 1 carrot, cut into thin sticks Freshly ground black pepper
Cajun mix and the rest of the oil 2 Tbsp shredded basil 1 tsp lemon zest
in a medium bowl. Season with Lime wedges, to serve 2 Tbsp fresh lemon juice
pepper. Toss to combine. Heat 200g zucchini, sliced
a medium non-stick frying pan 1 Cook the pasta in a small 200g yellow squash, sliced
over medium-high heat. Add the saucepan of boiling water, 250g small button
pork and cook, tossing often, for following packet directions, or mushrooms, halved
LEFTOVERS
Pearl barley: Use in place of
rice in making risotto, or cook
and use in salads.
YOUR
shopping list
Baby capers: Use in salads,
dressings or pasta sauces.
Brown rice: Cook and use in
salads or serve with your
favourite stir-fry.
GROCERIES Cajun seasoning: Sprinkle
500g pkt pearl barley over chicken or fish before
110g bottle baby capers pan-frying or barbecuing.
750g pkt SunRice Low GI Black beans: Toss with
Brown Rice chopped avocado, tomato,
35g bottle Masterfoods Cajun coriander, green shallots and a
Seasoning squeeze of lime juice to serve
2 x 400g can black beans with chargrilled chicken or fish,
400g can no-added-salt a bread roll and a garden salad.
chickpeas Spaghetti: Break into pieces
500g pkt wholemeal spaghetti and add to soups or cook
500g pkt quinoa and serve with your favourite
300g pkt pumpkin seeds SEAFOOD healthy bolognaise.
250g skinless and boneless Quinoa: Serve with your
CHILLED salmon fillets favourite curry in place of rice,
200g tub fat-free Greek-style or cook and use in salads.
yoghurt MEAT AND POULTRY Pumpkin seeds: Munch on for
250g lean pork fillet a healthy snack or use in salads.
FRUIT AND VEGETABLES 250g lamb leg steaks Green shallots: Use in salads,
1 small red onion 250g piece rump steak pasta sauces or salad dressings
1 small red chilli 250g skinless chicken Herbs: Salads, dressings, pesto
Small piece ginger breast fillet or alternative to lettuce in
2 Lebanese cucumbers sandwiches.
1 carrot PANTRY Chilli: Finely chop and use in
4 tomatoes Olive oil salad dressings or stir-fries.
¼ head red cabbage Sesame oil Ginger: Finely grate and use
200g zucchini Cooking spray in salad dressings, stir-fries
200g yellow squash Freshly ground black pepper or a hot drink with lemon.
250g small button mushrooms 5 cloves garlic Citrus: Salad dressings, sauces.
1 avocado White wine vinegar Pineapple: Chop up and serve
1 lemon Red wine vinegar as a snack or pan-fry, drizzle
1 orange Rice wine vinegar with a little honey and serve
2 limes Salt-reduced soy sauce with a scoop of low-fat
½ pineapple Dijon mustard ice-cream.
1 bunch coriander Honey Avocado: Sandwiches, salads.
1 bunch mint Ground coriander Cabbage: Shred for salads or
½ bunch green shallots Ground cumin sauté with garlic, carrot and
1 bunch flat-leaf parsley Chilli flakes toss in chopped parsley.
1 bunch basil Skim milk Lettuce: Salads, sandwiches.
Iceberg lettuce Reduced-fat grated cheese Yoghurt: Serve with fruit and
sprinkling of pumpkin seeds for
a quick breakfast or snack. ■
In association with Spud Lite
How our
food works
for you
see page 69
NUTRITION INFO
PER SERVE 1960kJ,
protein 37g, total fat
12g (sat. fat 5g),
carbs 42g, fibre 12g,
sodium 611mg
• Carb exchanges 3
• GI estimate medium
spud club
Life of pie
Welcome cooler nights with this
lower-carb, delicious family fave
COTTAGE PIE
PREP TIME: 20 MINS 60ml (1/4 cup) skim milk, warmed sauce and water. Bring to a simmer.
COOK TIME: 45 MINS 2 Tbsp chopped herbs (such as Stir in carrot and zucchini. Reduce
SERVES 4 (AS A MAIN) parsley and chives) heat to medium-low and cook,
60g (1/2 cup) grated reduced-fat covered, for 10 minutes. Remove lid
1.25kg Spud Lite Potatoes, unpeeled cheese and continue to cook for a further
1 tsp olive oil Parsley leaves, to serve (optional) 5 minutes. Stir in spinach.
1 leek, halved lengthways, 3 Preheat oven to 190°C
finely sliced 1 Cook potatoes in a medium (fan-forced). Peel potatoes and
2 cloves garlic, crushed saucepan of boiling water for 20 return to pan. Add margarine and
400g extra lean beef mince minutes or until very tender. Drain. mash until smooth. Stir in milk,
2 Tbsp light gravy powder 2 Meanwhile, heat oil in a large, herbs and half the cheese.
400g can no added salt non-stick frying pan over medium 4 Spoon mince mix into ovenproof
chopped tomatoes heat. Add leek and garlic. Cook, 2.5L dish. Place on baking tray lined
1 Tbsp Worcestershire sauce stirring occasionally, for 7-8 with baking paper Spoon mash on
RECIPE ALISON ROBERTS, SHANNON LAVERY (DIETITIAN) PHOTOGRAPHY BRETT STEVENS
250ml (1 cup) water minutes or until leek softens. Raise top and spread evenly. Rough up
2 carrots, coarsely grated heat to high. Add mince. Cook, surface with a fork. Sprinkle over
2 zucchini, coarsely grated stirring, for 2-3 minutes or until rest of cheese. Bake 20-25 minutes
2 cups baby spinach leaves mince changes colour. Stir in gravy or until top is light golden brown.
1 Tbsp light margarine powder, tomato, Worcestershire Top with parsley, if desired. Serve. ■
STYLING MARIE-HELENE CLAUZON FOOD PREPARATION PETA DENT
NUTRITION INFO
PER SERVE 2050kJ,
protein 19g, total
fat 18g (sat. fat 4g),
carbs 56g, fibre 11g,
sodium 402mg
• Carb exchanges 3½
• GI estimate low
Vegetarian
MAINS
Try a different
take on protein
with these
deliciously simple
meat-free meals
VEGIE AND
TOFU LAKSA
This classic spicy soup
enjoys a fast – and
delicious – makeover.
see recipe, page 43 >>
NUTRITION INFO
PER SERVE 1920kJ,
protein 31g, total
fat 13g (sat. fat 4g),
carbs 55g, fibre 9g,
sodium 606mg
• Carb exchanges 3½
• GI estimate low
GFO
VEGETARIAN
COTTAGE PIE
Bursting with crunch and
flavour, this is comfort
food at its very finest.
see recipe, opposite >>
mains
of a warm
cut into large pieces rosemary in a small bowl.
1 Tbsp light margarine 4 Preheat oven to 190°C
blanket -
125ml (1/2 cup) buttermilk (fan-forced). Place a 2.5L (10 cup)
60g (1/2 cup) grated low-fat cheese ovenproof dish on a baking tray
just perfect
20g (1/3 cup) breadcrumbs, and spoon the vegetable mixture
made from sourdough bread into the dish. Spoon the mashed
for those
or gluten-free bread potato over and spread out to
Zest of 1 lemon cover the surface. Use a fork to
1 Tbsp finely chopped rough up the surface. Sprinkle
rosemary leaves over the breadcrumb mixture.
Bake for 20-25 minutes or until
the breadcrumbs are a golden
chilly days
brown colour.
GFO
are just a
cut into thin strips
2 tsp brown sugar
few of the
1/3 cup bean sprouts
1/4 cup coriander leaves
Dressing
3 tsp extra virgin olive oil
Juice of 1 lemon
1 Tbsp water
1 tsp balsamic vinegar
1 clove garlic, crushed
1/3 cup small basil leaves, chopped
2 pitted Kalamata olives,
rinsed, finely chopped
Niçoise SALAD
We’ve given the usual tuna
Niçoise a twist by using chicken,
a lean meat that makes
a filling substitute.
Cook's Tip
To make this
recipe vegetarian,
replace the chicken
with 2 hard-boiled
eggs, peeled
and sliced.
GF LC
NUTRITION INFO
PER SERVE 1410kJ,
protein 23g, total
fat 14g (sat. fat 2g),
carbs 22g, fibre 10g,
sodium 302mg
• Carb exchanges 1 ½
• GI estimate low
• Gluten free
• Lower carb
SALMON
Succulent salmon flaked over a bed of
healthy vegetables makes a delicious,
protein-packed salad. Salmon is one of
the oily varieties of fish that supplies
beneficial omega-3 fats, which help
alleviate inflammatory conditions and
reduce the risk of heart problems.
light meals
FETA FRITTATAS 1 Preheat oven to 200°C
WITH CARROT AND (fan-forced). Place a 125ml
CELERY SALAD (1/2 cup) 6-hole muffin tin into
PREP TIME: 25 MINS oven to preheat.
COOK TIME: 25 MINS 2 Heat oil in a large non-stick
SERVES 2 (AS A LIGHT MEAL) frying pan over medium-high Carrot top
heat. Add the leek and cook for Rich in betacarotene,
2 tsp olive oil 4 minutes, stirring often, or until it which our bodies convert to
1 large leek, trimmed, washed, starts to soften. Add the spinach vitamin A, carrots work with
thinly sliced and cook, stirring, for 1 minute foods naturally rich in fats,
1 cup baby spinach leaves or until the spinach wilts. Transfer like eggs and cheese, to
3 x 60g eggs to a plate and set aside to cool. help absorb this
2 Tbsp low-fat natural yoghurt 3 Whisk eggs and yoghurt in a vitamin.
1/4 cup dill, chopped large bowl. Stir in the dill, feta and
30g reduced-fat feta, crumbled garlic. Season with pepper. Stir in
1 clove garlic, crushed the leek and spinach mixture.
Freshly ground black pepper 4 Remove muffin tin from the
Cooking spray oven and spray four muffin holes
with cooking spray. Carefully
Carrot and celery salad divide mix between four muffin
2 tsp balsamic vinegar holes. Bake for 15-18 minutes or
2 celery sticks, sliced until the frittatas are cooked and
2 carrots, peeled into ribbons light golden brown. Set aside.
using a vegetable peeler 5 Meanwhile, to make salad, mix
1 very small red onion, thinly sliced vinegar and 1-2 Tbsp water in a
2 cos lettuce leaves, torn bowl, then toss with the celery,
into pieces carrots, onion, lettuce and olives.
2 pitted Kalamata olives, Pile onto plates. Serve salad with
rinsed, halved frittatas.
GF LC
NUTRITION INFO
PER SERVE 1370kJ,
protein 22g, total
fat 16g (sat. fat 4g),
carbs 17g, fibre 12g,
sodium 470mg
• Carb exchanges 1
• GI estimate Low
• Gluten free
• Lower carb
GF
NUTRITION INFO
Soup
PER SERVE 1100kJ, A bowl filled with all
protein 12g, total this goodness will supply
fat 6g (sat. fat your body with some
1g), carbs 29g, of the fibre you need
fibre 19g, to maintain a
sodium 668mg healthy gut.
• Carb exchanges 2
• GI estimate low
• Gluten free
GF LC
LEMON ROAST 60ml (1/4 cup) water chickpeas in a bowl with garlic,
INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
VEGETABLES WITH 1/2 pomegranate, seeds removed tahini, yoghurt, water and lemon
RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA ADDITIONAL
YOGHURT TAHINI (see Cook's Tips) juice. Blitz with a stick blender
AND POMEGRANATE 1/2 cup flat-leaf parsley or until really smooth and thick.
PREP TIME: 20 MINS coriander, chopped 4 Spoon yoghurt tahini onto
COOK TIME: 20 MINS Freshly ground black pepper 4 serving plates. Top with roasted
SERVES 4 (AS A LIGHT MEAL) vegetables, pomegranate seeds
1 Preheat oven to 220°C (fan- and parsley. Season with freshly
1 red capsicum, chopped forced). Put capsicum, eggplant, ground pepper. Serve.
1 eggplant, finely chopped onion and lemon pieces in an
1 red onion, halved, thinly sliced ovenproof and stoveproof
1 lemon, 1/4 finely chopped (skin roasting tray. Drizzle with half COOK’S TIPS
and all), the rest juiced the oil. Toss to coat. Cook over You can replace pomegranates
with 1 Tbsp currants and 2 tsp
1 Tbsp extra virgin olive oil medium heat for 5 minutes
toasted pine nuts.
400g can chickpeas, rinsed, drained or until veg starts to char. Save time and make this the
1 clove garlic 2 Stir two handfuls of chickpeas night before. If you’re taking it
2 Tbsp tahini into the vegetables and roast in for a packed lunch, just layer the
3 Tbsp low-fat Greek-style the oven for 15 minutes. yoghurt and veg in containers
natural yoghurt 3 Meanwhile, put the remaining and keep in the fridge. ■
TRIM THE CARBS
LOVE THE TASTE
Tasty treat
This month’s lunch club features pork and zesty fresh vegies...
HELGA’S TASTE
A source of
omega-3, protein
and fibre, we
used Helga’s
Lower Carb
5 Seeds bread in
our sandwich.
Available at
your local
supermarket.
NUTRITION INFO
PER SERVE 1840kJ,
protein 41g, total
fat 16g (sat. fat 6g),
carbs 32g, fibre 8g,
sodium 581mg
• Carb exchanges 2
• GI estimate low
ITALIAN PORK 6 pitted black olives, chopped patties to barbecue and cook for
BURGER WITH FRESH Drizzle of balsamic vinegar 5 minutes each side or until cooked
TOMATO SALSA 4 x 70g sourdough rolls, through. Transfer to a plate.
PREP TIME: 20 MINS split and toasted 3 Meanwhile, combine tomato,
COOK TIME: 10 MINS 4 Tbsp light spreadable olives and vinegar in a small bowl.
SERVES 4 (AS A MAIN MEAL) cream cheese 4 Top base of each roll with 1 Tbsp
1 cup baby spinach leaves cream cheese, 1/4 cup spinach
500g lean pork mince leaves, patty and spoonful of salsa.
1 tsp fennel seeds 1 Combine mince, fennel seeds, Finish with the top of roll. Serve.
1 tsp dried oregano oregano, chilli flakes, psyllium,
Pinch chilli flakes egg and pepper in a medium COOK’S TIP
2 tsp psyllium husk bowl. Shape into 4 patties. You can replace pork mince with
60g egg, lightly whisked 2 Heat barbecue grill or chargrill chicken breast mince, the black
Freshly ground black pepper pan on medium. Spray both sides olives with green olives and the
2 large tomatoes, chopped of patties with cooking spray. Add spinach leaves with rocket leaves.
favourites
CRISPY SESAME 2 Tbsp 97% fat-free mayonnaise 2 Heat oil in large non-stick frying
FISH BURGER 4 x low-GI white rolls, split and pan over medium heat. Add fish.
WITH LIME MAYO toasted (can be purchased at Cook for 3-4 minutes each side
PREP TIME: 20 MINS Bakers Delight) or until golden brown and
COOK TIME: 15 MINS cooked through.
SERVES 4 (AS A MAIN MEAL) 1 Cut fish into 8 pieces. Put flour 3 Meanwhile, peel and slice
in shallow bowl and season with avocado. Squeeze a little lime
400g boneless white fish fillets, pepper. Whisk egg and milk in juice over avocado and set aside.
such as Murray cod another shallow bowl. Combine Mix remaining lime juice into the
3 Tbsp plain flour breadcrumbs and sesame seeds in mayonnaise with the coriander.
Freshly ground black pepper a third. Dust fish in flour, followed 4 Spread a little mayonnaise
60g egg, lightly whisked by egg. Finally coat in breadcrumb mixture over base of each roll. Top
2 Tbsp skim milk mixture. Place in fridge for 10 with 2 fish pieces, a few slices of
4 Tbsp panko breadcrumbs minutes to chill. avocado and the top of the roll.
2 Tbsp sesame seeds
How our
food works
for you
see page 69
NUTRITION INFO
PER SERVE 2040kJ, protein 32g,
total fat 18g (sat. fat 4g), carbs 46g,
fibre 9g, sodium 610mg
• Carb exchanges 3
• GI estimate low
diabetic living MAY/JUNE 2018 53
favourites
CAJUN CHICKEN &
PINEAPPLE BURGER
PREP TIME: 10 MINS
COOK TIME: 30 MINS
!
SERVES 4 (AS A MAIN MEAL)
t m e
e a 420g sweet potato, unpeeled,
cut into wedges
2 x 150g skinless chicken breast
fillets, trimmed of fat, each
split in half lengthways
2 Tbsp Cajun spice mix
1 tsp olive oil
4 drained pineapple rings
in natural juice
5 Tbsp grated reduced-fat cheese
2 Tbsp extra light sour cream
4 x 70g rolls or gluten-free rolls,
split and toasted
11 2 cup mixed salad leaves
/
1 large red onion, thinly sliced
This makes a
protein 32g, total fat 21g
(sat. fat 4g), carbs 33g,
fibre 9g, sodium 457mg
delicious and
• Carb exchanges 2
• GI estimate low
filling lunch
ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
COOK
You ca ’S TIP
the lam n replace
extra le b mince with
LAMB & an
and th beef mince
CHICKPEA e min
corian t with
PITA BURGER der
PREP TIME: 20 MINS
COOK TIME: 10 MINS
SERVES 4 (AS A MAIN MEAL) 4 Vitastic wholemeal pita pockets 3 Heat a barbecue grill or
RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA
sweet
for you
SUGAR-FREE
see page 69
NUTRITION INFO
treats
PER SERVE 483kJ,
protein 2g, total fat
0g (sat. fat 0g),
carbs 18g, fibre 5g,
sodium 38mg
• Carb exchanges 1
• GI estimate Low
• Gluten-free option
GFO
PEARS POACHED IN
SAFFRON, ORANGE &
CARDAMOM SYRUP
Elegant yet easy, this
seasonal sensation will
leave you wanting more.
see recipe, page 62 >>
NUTRITION INFO
PER SERVE 550kJ,
protein 4g, total fat
5g (sat. fat 1g),
carbs 17g, fibre 3g,
sodium 135mg
• Carb exchanges 1
• GI estimate high
NUTRITION INFO
PER SERVE 477kJ,
protein 10g, total
fat 2g (sat. fat 1g),
carbs 10g, fibre 3g,
sodium 101mg
• Carb exchanges ½
• GI estimate low
• Gluten free
• Lower carb
GF LC
NUTRITION INFO
PER SERVE 478kJ,
protein 4g, total
fat 5g (sat. fat 2g),
carbs 12g, fibre 2g,
sodium 79mg
• Carb exchanges 1
• GI estimate medium
desserts
BAKED APPLES WITH
CRUMBLE TOPPING
Nothing warms up cooler
days quite like a crisp,
crunchy crumble.
see recipe, page 63 >>
NUTRITION INFO
PER SERVE 742kJ,
protein 3g, total
fat 4g (sat. fat 1g),
carbs 29g, fibre 7g,
sodium 17mg
• Carb exchanges 2
• GI estimate low
60 MAY/JUNE 2018 diabetic living
CITRUS STEAMED
PUDDINGS
flavours get
dessert to be a tad steamy?
see recipe, page 63 >>
a zesty bite
NUTRITION INFO
MOTHER’S PER SERVE 1800kJ,
protein 12g, total fat
DAY 13g (sat. fat 3g),
carbs 62g, fibre 7g,
sodium 62mg
• Carb exchanges 4
• GI estimate high
Morning
CINNAMON
STREUSEL ROLLS
Put on the kettle for
CLASSICS
a cuppa to go with these
delightful bites. You can have your favourite breakfast
see recipe, page 68 >>
foods, and give Mum a treat, too! A few
simple ingredient swaps make all the
difference in transforming an occasional
indulgence into an everyday option
64 MAY/JUNE 2018 diabetic living
OATMEAL HOTCAKES 425ml (13/4 cup) buttermilk pan with cooking spray. Heat over
AND MAPLE SYRUP FRUIT or sour milk (see Cook’s Tip) medium heat. For each pancake,
PREP TIME: 20 MINS 60g egg, lightly whisked spoon 2 Tbsp of the batter into
COOK TIME: 15 MINS 1 Tbsp canola oil the pan, spreading out to a 7-8cm
SERVES 6 (AS BREAKFAST) 1 tsp vanilla essence circle. Cook for 1-2 minutes on
each side or until the pancakes
4 bananas, sliced 1 Combine bananas, blueberries, are golden brown.
2 x 125g punnets juice and 3 Tbsp maple syrup in 4 Divide the pancakes between
blueberries a medium bowl. Set aside. serving plates. Serve warm
2 tsp fresh lemon juice 2 Combine flour, psyllium husks, topped with maple syrup fruit.
4 Tbsp sugar-free oats, baking powder, bicarbonate
maple-flavoured syrup of soda and cinnamon in a COOK’S TIP
150g (1 cup) plain flour medium bowl. Whisk buttermilk, To make 1 cup sour milk, place
21/2 Tbsp psyllium husks egg, oil, vanilla essence and 1 Tbsp fresh lemon juice or
50g (1/2 cup) instant oats remaining maple syrup in a small vinegar in measuring jug. Add
11/2 tsp baking powder bowl. Add to the flour mixture enough skim milk to make 250ml
1/2 tsp bicarbonate of soda and mix until just combined. (1 cup) total liquid. Set aside for
1/4 tsp ground cinnamon 3 Spray a large non-stick frying 5 minutes before using.
NUTRITION INFO
PER SERVE 1260kJ,
protein 9g, total fat 7g
(sat. fat 2g), carbs 45g,
fibre 8g, sodium 273mg
• Carb exchanges 3
• GI estimate medium
BLUEBERRY AND NUTRITION INFO
OAT MUFFINS PER SERVE (with sugar) PER SERVE (with sugar
PREP TIME: 15 MINS 1600kJ, protein 13g, substitute) 1500kJ,
COOK TIME: 20 MINS total fat 7g (sat. fat 1), protein 13g, total fat 7g
SERVES 12 (AS BREAKFAST) carbs 63g, fibre 8g, (sat. fat 1), carbs 57g,
sodium 187mg fibre 8g, sodium 187mg
• Carb exchanges 4 • Carb exchanges 4
115g (3/4 cup) wholemeal plain flour • GI estimate low • GI estimate low
75g (1/2 cup) plain flour
75g (3/4 cup) rolled oats
80g (1/3 cup) sugar or granulated
sugar substitute
2 Tbsp psyllium husks
2 tsp baking powder
2 x 125g punnets blueberries
60g egg, lightly whisked
200ml skim milk
60ml (1/4 cup) vegetable oil
Small skim cappuccino per person,
to serve
1 cup fresh fruit salad (such as
apple, banana and berries)
COOK’S TIP
Keep the muffins in an airtight
container for 2 days. Alternatively,
wrap individually in plastic wrap.
Place muffins in a large resealable
bag. Expel any air. Label, date and
freeze for up to 4 months.
food for mum
GFO
NUTRITION INFO
PER SERVE 2130kJ, protein GFO LC
35g, total fat 23g (sat. fat
7g), carbs 35g, fibre 8g, ROASTED TOMATO
sodium 760mg AND ASPARAGUS
• Carb exchanges 2½ CRUSTLESS QUICHE
• GI estimate medium Remember all those times Mum
• Gluten-free option cooked for you... Now it’s your turn!
see recipe, page 68 >>
NUTRITION INFO
PER SERVE 1390kJ,
protein 31g, total fat
17g (sat. fat 6g), carbs
11g, fibre 5g, sodium
400mg
• Carb exchanges ½
• GI estimate medium
• Gluten-free option
• Lower carb
EGGS BENEDICT or gluten-free ham break surface of water). muffin halves under grill
PREP TIME: 10 MINS 4 slices tomato 3 Break one egg into a and cook for 1-2 minutes
COOK TIME: 15 MINS Chopped chives small dish and carefully each side, or until
SERVES 1 (AS A BREAKFAST) (optional), to serve slide egg into simmering toasted. Top muffin
1 cup baby spinach water, holding the lip halves with the ham and
2 Tbsp Weight Watchers leaves, to serve of the dish as close to tomato slices. Cook under
Extra Lite Sour Cream the water as possible. grill for further 1 minute
2 tsp skim milk 1 Whisk sour cream, Repeat process with or until toppings are
1/2 tsp Dijon mustard or milk and mustard in small the remaining egg. heated through.
gluten-free mustard bowl. Cover. Set aside. 4 Simmer, uncovered, 6 To serve, use a slotted
2 x 60g eggs at room 2 Spray a medium for 3-5 minutes or until spoon to remove eggs
temperature non-stick frying pan with the egg whites are from water. Place the
1 wholemeal English cooking spray. Half fill completely set and the eggs on top of tomato
muffin or gluten-free pan with water. Bring yolks begin to thicken slices. Spoon sauce over
muffin, split water to the boil and but are not hard. eggs and sprinkle with
40g thinly sliced reduce heat to medium 5 Meanwhile, preheat chives, if using. Serve
reduced-salt ham (bubbles should begin to grill on medium. Place with spinach leaves.
VEGIE AND
TOFU LASKA
see recipe, page 43>>
Our food
explained
Every recipe in Diabetic Living
is carefully created to help you NUTRITION INFO
enjoy a healthy, balanced diet PER SERVE 1920kJ, protein 31g,
total fat 12.5g (sat. fat 3.7g),
carbs 55g, fibre 9g, sodium 606mg
• Carb exchanges 3½ • GI estimate low
Our Nutrition Info boxes sit alongside Serves 2 (as a main) Sugar or sugar
each recipe. Use them to track your We show you whether substitute
nutritional requirements, as well as count a food is designed to In some dishes, you
carbs, carb exchanges and find out whether be a between-meals can use either sugar
a recipe is low-, medium- or high-GI, or snack, breakfast, lunch or a sugar substitute.
gluten free. Easy! (a lighter main) or In these cases, we
dinner (the main meal give you the nutrition
of the day). When we analysis for both.
say, “as an occasional
dish”, it should only be Choice of
makes counting
Saturated fat 24g Saturated fat 15g Optional ingredients your carbs easier:
Carbs 270g Carbs 180g Whenever we list an one exchange =
Fibre 30g Fibre 30g ingredient as optional, 15g of carbs. Aim
it isn’t included in the for 1-2 exchanges
Sodium Less than 2000mg Sodium Less than 2000mg nutrition analysis and in every snack and
it’s up to you if you 1-4 exchanges in
✁
Fast Ed’s
fish special
BHG TV’s ‘Fast Ed’ Halmagyi heads out to sea to turn the
ocean’s bounty into curry with a tasty Indian twist
The mid-north coast of NSW 2 Tbsp no-added-salt tomato paste and set aside.
is home not just to some of tomato paste 2 Heat oil in a large saucepan over
the country’s best seafood – and 1 Tbsp extra virgin olive oil medium heat. Add onions and
a remarkable fishing fleet – it’s 2 brown onions, finely sliced cook, stirring occasionally, for
also where Australia’s oldest 1L (4 cups) salt-reduced chicken 5 minutes or until it softens.
Indian community is found. So stock or gluten-free stock Add spice paste and cook, stirring,
we’re bringing the best of both 200g diced sweet potato for 2 minutes or until aromatic.
worlds onto one plate, and the 700g Spanish Mackerel fillet, Add stock and bring to a simmer.
results are delicious. Oh, and it’s diced (see Cook’s Tips) Simmer for 15 minutes or until
good for you too, with lower fat, 1 large carrot, halved, sauce has reduced by one-third.
lower salt and a ton of flavour. diagonally sliced 3 Add sweet potato to pan and
120g green beans, sliced cook gently for 10 minutes. Add
LOW-FAT FISH KORMA diagonally fish, carrot and beans and cook
PREP TIME: 25 MINS 4 green shallots, diagonally sliced for 5 minutes or until fish is just
COOK TIME: 40 MINS 120g mixed baby tomatoes, cooked. Stir in shallots, tomatoes,
Breakfast Take the hassle out of breakfast by preparing your own healthy
homemade muesli ahead of time. Mix and match to find the perfect
combination to suit your taste preference:
1. Using a large airtight container throw in 500g rolled oats
2. Add 200g dried fruit – such as sultanas, dried cranberries and raisins
Alcohol If you choose to drink, stick to 1-2 standard drinks a day. It’s also a good idea to
Avoid
kilo creep
depending on your exercise levels An unfortunate common
This menu planner has been created by a dietitian and exercise physiologist for the average person with diabetes. If you have special needs,
1
natural peanut topped with 1⁄3 cup
butter light ricotta Base your meals on the
healthy plate model – fill
Lemon roast Salmon half your plate with non-starchy
Niçoise chicken
vegetables with salad (page 44) vegie bowl vegetables, a quarter with low GI
yoghurt tahini plus 1 piece fresh (page 46) carbohydrate (eg, pasta, sweet
and pomegranate fruit potato or corn) and a quarter
(page 49) with lean protein
2
(eg, steak, chicken or fish).
2 rye Cruskits and 30g unsalted Pear crostini Watch your fluid choices
40g reduced-fat mixed nuts with blue cheese – warming milky coffees
cheese spread (page 25) contribute high amounts of
kilojoules to your diet, but rarely
Mexican chicken Vegie and tofu Lamb & chickpea
pita burger fill you up. If you are looking for
bowls (page 31) laksa (page 43)
Pictured above (page 55) a warming drink, try having either
Pictured above a herbal or black tea or warm
Pictured above
3
water with lemon.
Avoid cream and butter-
have a couple of alcohol-free days a week based sauces – these are
high in fat and kilojoules. Opt for
1 small banana, 5 canned peach tomato-based sauces or, better
1 cup fruit salad
sliced, with ½ cup slices plus 100g yet, skip the sauce altogether and
4
low-fat custard diet vanilla enjoy the natural flavours.
yoghurt Set an exercise schedule –
aim to do something active
at least every second day and
Always discuss your exercise plans with your doctor first have an indoor plan for those
extra cold days. ■
clever
kitchen
Healthy, natural bars, a trick with
lemon juice and a little idea for
that weeknight dessert, all from
our food editor Alison Roberts
Eat
ingredients. With less than 400 kilojoules in or apple, it can start to
each bar and containing about 1 exchange discolour? It’s all right for
of carbohydrates (15g) and at least 2g of
fibre, they make the perfect morning or
some but can be off-putting
for others (like my son!). To
healthy,
afternoon tea snack. Available in Choc rectify this problem, and add think
RECIPES ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
Crunch Protein, Popcorn, Choc Mud and
Lamington. Available as a 5-pack for RRP
a flavour hit at the same time,
simply brush or drizzle the cut better PHOTOGRAPHY GETTY IMAGES, SHUTTERSTOCK
$5.99 and single bars at RRP $2. surface of the fruit with a little
lemon juice. It’s a great way to
be able to cut and pack your
fruit to take to work or school
and have it look just as fresh
as when you cut it up.
QUICK QUICK LUNCH IDEAS
WEEKNIGHT TUNA & OLIVE RICE SALAD
dessert idea Combine 1/2 tub SunRice Quick Cups
Basmati rice with a drained 95g can
60
Cut a pear or apple John West tuna tempters Lemon &
Cracked Pepper, 1 cup rocket leaves,
into wedges. Place on finely shredded, 1 small Lebanese
a serving plate. Whisk SECONDS cucumber, chopped, and 125g cherry
3 Tbsp light smooth tomatoes in a bowl. Toss to combine.
ricotta, a drizzle of Transfer to a serving bowl. Sprinkle
over 2 finely chopped and pitted
honey and a pinch GF
Kalamata olives. Serves 1.
of ground cinnamon. PER SERVE 550kJ,
GF
protein 4g, total
Serve the honeyed fat 5g (sat. fat 2g), PER SERVE 1190kJ, protein 20g, total
ricotta with the pear carbs 13g, fibre 4g, fat 8g (sat. fat 1g), carbs 30g, fibre 6g,
sodium 61mg sodium 558mg • Carb exchanges 2
wedges and 6 walnut • Carb exchanges 1 • GI estimate low • Gluten free
pieces. Serves 2. • GI estimate low
• Gluten free
QUICK SALMON PASTA
Cook 30g spiral pasta in boiling water for
10-12 minutes or until al dente, adding 5 spears
asparagus, diagonally sliced, and 1 zucchini, sliced
lengthways, for the last 2 minutes of cooking. Drain.
Combine 1 tsp cornflour, 60ml (1/4 cup) Carnation
Light & Creamy Evaporated Milk and 2 Tbsp
salt-reduced vegetable stock in a small bowl.
DL Season with pepper. Add milk mixture
loves to the saucepan and cook, stirring,
over medium heat until sauce
thickens and comes to a simmer.
Add the pasta, 1 cup of
spinach leaves and 1/2 drained
95g can pink salmon in
springwater. Toss to combine
and heat through. Serves 1.
SHOP WEEKLY
Plan a once-a-week shopping SAVE MONEY
trip rather than going for daily
needs. Spending more and
Prep at home buying too much is a risk if
Look for specials. Scan local
papers, brochures or online for
you shop frequently. any products on special. Look
only for the foods that you need
Make a plan. Map out your for smart choices. Check the
week’s meals and snacks before CHECK THE weekly supermarket flyers, too, to
heading to the shop. Use the plan
to generate your grocery list. PANTRY see if any items you need or want
are on sale; add these to your list.
Take a look at your
pantry. Restock healthy
ORGANISE YOUR LIST DOWNLOADING A GROCERY
staples as supplies run
ACCORDING TO THE LAYOUT APP WILL MAKE PREPARING
low so you always have
OF YOUR SUPERMARKET. quality go-to items for AND UPDATING YOUR
YOU’LL AVOID WANDERING quick meals and healthy GROCERY LIST A SNAP.
AROUND THE STORE AND snacks. Add these
WALKING DOWN AISLES items to your shopping Buy in bulk. You'll save money
WITH TEMPTING TREATS. list. Get rid of any bad when you purchase value-size
food choices. packages of snacks and fresh
food items. Divvy these packs
into portion-controlled containers
for later use. Fresh meat “family
packs” can be divided into
space-saving resealable bags
and stored in the freezer.
smart tips
Think ahead
Get organised. It’s hard
to cook a meal after a busy
workday. Planning your meals is
crucial to stay on track. For each
meal, determine your starch,
protein and non-starchy vegie
choices – and stick to them.
might actually be the bad guy – REDUCED DRESSINGS AT HOME. idea to occasionally get your
think chips and pizza. For a lower- measuring tools to make sure
fat and lower-kilojoule option, use you haven’t gotten heavy-
egg substitute. handed with your portions. ■
LIMIT SUGAR
IT’S NATURAL TO WANT A
SWEET TREAT, BUT USE SUGAR
SENSIBLY. ANY FORM – WHITE,
BROWN, HONEY OR SYRUP –
ADDS KILOJOULES AND
CARBS, BUT NOT
NUTRITIONAL VALUE.
SOME PEOPLE PREFER
SUGAR SUBSTITUTES TO
SATISFY THEIR SWEET TOOTH.
CARB?
nutrition
Low-carb diets certainly generally exclude all grains, What are the downsides
aren’t new. Most people have legumes, starchy vegetables, most of going low carb?
heard of Atkins, and those who fruits and carb-containing dairy Low-carb diets restrict most
are a little older, perhaps the foods such as milk, replacing of the foods we know are
Scarsdale Diet. Back in the 1960s them with non-starchy vegies, beneficial for good health,
there was the Russian Air Force meat, poultry, seafood, eggs, olive including whole grains, legumes,
Diet, the Drinking Man’s Diet and oil, coconut oil, nuts and dairy fruits and some vegetables.
even Leben Ohne Brot (Life foods such as cheese, butter, Research has shown eating more
Without Bread), all low in cream and Greek yoghurt. They of these foods is associated with a
kilojoules and carbs. encourage choosing fatty cuts of reduced risk of many chronic
Although these approaches meat (preferably organic and diseases, including cardiovascular
were superseded for a time by grass-fed) and full-fat dairy foods. disease, type 2 diabetes and some
low-fat diets, we are now seeing a types of cancer.
resurgence of low-carb diets, with What’s good about There’s also evidence low-carb
LCHF and keto diets being the going low carb? diets high in animal foods can
popular modern-day versions. But Low-carb diets cut out the worsen insulin sensitivity,
are these diets really the solution processed carbohydrates and increase type 2 diabetes risk and
to our weight and health issues? added sugars none of us need. increase overall mortality risk and
And are there any downsides, Despite any controversy and the risk of dying from heart
particularly for people with differences of opinion, pretty disease and cancer.
diabetes? much everyone agrees there Restricting whole grains and
are many carbs that shouldn’t legumes and eating a lot of animal
What is a low-carb diet? feature regularly in a healthy diet. foods can also have negative
There’s no formal definition of These include refined carbs (think effects on your gut bacteria,
‘low carb’, and the term can be biscuits, cakes, pastries, highly which in turn may increase the
used for diets as low as 20g of processed breakfast cereals and risk of future health problems,
carbs a day, or for those with a white bread) and added sugars including bowel cancer.
more modest reduction in carbs (such as confectionery and Finally, very-low-carb diets can
(less than 45 per cent of total sugar-sweetened drinks). It’s have some pretty unpleasant side
energy intake – the government likely most of the benefits of effects, including constipation,
recommendation). going low carb come from bad breath, headaches and
LCHF and keto diets belong eliminating these from your diet, dehydration as a result of ketosis
to the former category and rather than going low carb per se. (breaking down fat for energy). ➤
Blood pressure
Procedure: A non-invasive test
performed using an inflatable arm
cuff and a stethoscope to measure
systolic and diastolic pressures.
The cuff must be the right size for
your arm and shouldn’t be too tight
before inflation. Your arm should be Cholesterol panel saturated fats (found in animal
resting on a flat surface or held by Procedure: Blood test to measure foods, palm and coconut oil) for
the clinician at the level of your heart. blood lipids (fats); fasting required. the healthier monounsaturated
Your feet should be flat on the floor. How often: At least annually in most and polyunsaturated fats (found
Target: Under 130/80 mm/Hg. adults. in nuts, seeds, avocados, fish and
Protects: The health of your blood Target: Total cholesterol: under olive oil) and increase your intake
vessels. Keeping blood pressure in 4mmol/L, LDL: under 2mmol/L, HDL: of soluble fibre, from foods such
check reduces the risk of having above 1mmol/L, and Triglycerides: as barley, oats and legumes. If you
a heart attack or stroke, and of under 2mmol/L have high triglycerides, up your
developing eye and kidney disease. Protects: Blood vessel health. intake of omega-3 fats (found
Action items: If your top number is Keeping blood fats within this range mostly in oily fish, but also plant
between 130 and 140, your doctor helps to reduce the risk of heart foods such as chia and linseeds),
will likely suggest you try to reduce disease and stroke. avoid or limit alcohol and mimimise
your blood pressure by making Action items: Lifestyle changes added sugars. Losing weight, if you
lifestyle changes (such as reducing (including a heart-healthy diet are carrying extra weight, can also
salt intake, upping your intake of and regular exercise) are the first help to improve blood fats.
fruit and vegetables and exercising steps to improving blood fats,
regularly) as well as losing weight, but some people will also need Turn the page to see other lab
if needed. If the top number is cholesterol-lowering medications, tests and checks that will help
over 140, your doctor will likely such as statins. If LDL levels protect your health.
prescribe medication. are above target, try switching
FEET
Foot examination: An initial foot check
should be done by your doctor, diabetes
educator, practice nurse or podiatrist. If
your feet are found to be low risk, then it
is recommended that you have an annual
foot check. If assessed as being a high or
intermediate risk then you will need more
regular checks – at least every 3-6 months
– or more often if required.
I had the letter printed out say. “I’m happy. I’m not angry.”
and ready to go. I wasn’t mad Back and forth, round and round,
anymore – once you’ve made the for months, years. It worried me to
decision, peace follows. leave him alone with the kids. I could
I’d written the letter after a nuclear read when he was getting too hot,
argument about the door to the and knew when to let it go, when the
garage being left open. My husband best thing to do was wait for him to
has a thing about doors being left cool down. The kids didn’t. What if
open in the same way I have a thing he snapped? He hadn’t yet, but I
about dirty socks on the floor. Fine. dreaded that someday he might.
But it was a cool April day, not How had I managed to marry such
one that would have cost money an angry, volatile person? How had
in electric bills from airconditioning I chosen this man to be the father
dribbling out the door. His mother of my children? I felt stupid for not
had probably (accidentally) left it seeing these traits before marrying
open a crack after taking out the him, for allowing that kind of rage
rubbish. He was yelling at both her into my life, into my children’s lives.
and me, furious and stomping, The day he yelled about the garage
nostrils flaring as he slammed door was the day I decided I was
cabinets. “Don’t argue with me!” done – the day I wrote the letter.
he yelled as if we were children. Within it was an ultimatum: either
“Just keep the damn door closed!” admit you have an anger problem
I accused him of being insane. and get help, or I will leave you.
That argument was the culmination The day I planned to give him
of many similar arguments – after the letter, in the morning, he sent
which I would have to “wait for him me a text. He’d recently been to the
to cool down” so we could talk doctor for the first time in years, and
rationally. Every time, after cooling had gotten blood tests done. The
down, he would admit he had text said: “I have diabetes.” My letter
overreacted. sat on the desk next to my phone,
“You have an anger problem,” I kept each one containing a different kind
telling him. “This isn’t normal.” of devastating information. I couldn’t
“I don’t have an anger problem,” he’d give him the letter, not now.
“You have
thinker who is also silly and
playful, with a propensity for
an anger blurting out hilariously
inappropriate things. He is a
problem, storyteller, an unconditional
I kept telling
lover, a handyman. This is
the man I married, and yet
him. This is somehow, I’d missed his
disappearance.
not normal” I’m telling our story because
My husband I know others out there are
– Kristen Mae
didn’t fit the experiencing this exact same
profile I had in my thing. “Volatile changes in
mind about people with diabetes mood” is not listed as one of
– he was only 39, physically fit, the symptoms of type 2, but it
not overweight. Except… just should be. For my husband, it
about everyone on his mum’s massive quantities of food. Not was the dominant symptom,
side of the family has type 2 fair, I thought. Not fair that men the one that wreaked the most
diabetes. I googled the lose weight so much easier than havoc on our lives and nearly
symptoms. My husband had women! I brushed it off. broke apart our family.
many of them, symptoms that Fatigue: He could fall asleep And it’s not only diabetes.
had been right under our noses anytime, anywhere, instantly. Other disorders and illnesses,
and yet had crept up on us so But… can’t all parents of young such as multiple sclerosis and
gradually, we hadn’t seen them. children? Especially those who brain tumours, can bring about
Excessive thirst: He would get up at six in the morning dramatic mood and behavioural
drive me absolutely bonkers on every day? I didn’t think changes in people. The human
road trips with his consumption anything of it. system is a mind-bogglingly
of drinks. We’d have to stop I committed to supporting intricate one, and every
neurop a thy
l
Periphera the
is
use of
leading ca foot
steps
Get the lowdown on the risk
diabetic
sores.
factors and symptoms of
peripheral neuropathy
Over time, the nerves of may notice tingling (pins and • Keep normal blood
PWDs can become damaged needles), a burning sensation or pressure
and misfire, causing pain. shooting pain. These discomforts • Always wear shoes
Eventually those nerves die typically come and go, seem or slippers
off, which results in a loss of worse at night, and affect one • Exercise regularly
feeling. You may notice your feet or both sides of the body. • Maintain healthy weight
are numb, yet hurt at the same Over time, you may lose all • Don’t smoke
time. Although dead nerves sensation, such as to touch, heat, • Check feet daily ■
cause numbness, remaining cold and pain. Some people have
we i g h t g a i n
MYTHS
If you regain the kilos after every weight-loss plan,
your genes may be sabotaging your efforts
Eating less (energy in) and and keep it off is to cut kilojoules a disease affected by 100 genes
exercising more (energy and go to the gym regularly is that impact on weight. Up to
out) is the secret to a slimmer not true for every person,” says 60 per cent of the population
waistline. Or is it? Professor Joe Proietto, head may be carrying some of these
For years, health experts of the Weight Control Clinic genes that predispose them to
have considered this the ‘go-to’ at Austin Health in Victoria. store fat and make it harder
formula for maintaining a healthy “It’s one of numerous unhelpful for them to lose it.”
weight. But now its simplicity is myths that imply people are
being questioned. “The idea that completely to blame for their UNHELPFUL WEIGHT MYTHS
all you need to do to lose weight weight gain. In fact, obesity is That doesn’t mean that if you
have obesity genes you are and impacts on how much fat
destined to gain weight, but it we store or burn,” he says.
does mean your risk of weight
gain and obesity may be higher. PROTECT YOUR WEIGHT:
So if you are often battling the Lifestyle does play a role in
Obesity is a
scales, or have spent years yo-yo weight gain and can cause
dieting, separating the following epigenetic changes, which switch
myths from facts may help you
maintain a healthier weight:
certain genes on and off.
“Those lifestyle triggers may
disease
include a high-fat, high-kilojoule affected by
MYTH 1: Slim people eat
less than overweight or
diet and also stress and sleep
loss,” explains Proietto. The
100 genes
obese people. take-home message? Aim to: that impact
on weight
We all know people who can eat • Eat a healthy diet with plenty
whatever they want and not put of whole foods and limit
on a kilo. Science is now telling take-away and processed foods.
us why. “There is growing • Engage daily in a practice to
evidence that there is a powerful reduce stress, such as meditation,
genetic susceptibility to progressive relaxation or yoga. fat), it can cause damage,” says
becoming obese,” says Proietto. • Stop bingeing on Netflix and Proietto. “In muscle, ectopic fat
In one series of experiments make sure you get eight hours causes insulin resistance which,
at Rockefeller University in New of sleep a night. in susceptible individuals, is
York, a random group of lean a precursor to type 2 diabetes.
people ate excess kilojoules for MYTH 2: Our bodies are In the liver, excess fat not only
a period of time. Though they designed to be slim. causes insulin resistance but can
all over-ate by the same amount, Flashback to when we lived also lead to fatty infiltration,
they surprisingly showed a in caves and the genes that causing cirrhosis.”
variety of weight gains – some hardwired our bodies to store fat
participants put on a lot of efficiently and quickly kept us PROTECT YOUR WEIGHT:
weight while others didn’t. alive in times of famine. “Fat • Eat three meals a day,
“Since the volunteers were was the preferred form of stored avoid snacking, cook from
all fed the same number of energy because it is light and, per scratch where possible and
kilojoules, the only way that this gram, contains twice the energy don’t eat take-away more
can be explained is that those stored in glucose,” says Proietto. than once a week.
who did not put on weight must Cut to the present where food • Fill your plate with mostly
have been better at burning it is readily available and those vegetables and a palmful of
off,” observes Proietto. “This has very same fat storage genes have protein. If you are eating
been backed up by studies that become a liability. “Those genes carbs, keep the serving small.
show that identical twins have are now widening our waistlines • Minimise your intake of
similar weights, even if they are and causing health issues such starchy vegetables like corn,
reared in households where as heart disease and diabetes peas and potato and eat more
they eat differently.” type 2,” says Proietto. low-carb vegetables such as
According to Proietto, studies Obesity genes not only cause broccoli, spinach, tomatoes,
also suggest that the level of some people to store more fat, zucchini, cauliflower,
voluntary activity we do, such they also affect their hunger capsicum and salad greens.
as playing sport, may also be hormones, increasing their • Eat mindfully: “Research
dictated by our genes. “Research appetite and leading to weight shows that when you focus
at the Mayo clinic has also found gain. “When the capacity of their fully on the enjoyment, texture
that the amount that we burn fat cells to store fat is reached and flavour of your food, you
off through fidgeting and other and fat begins to be deposited feel more satisfied after a
spontaneous movement appears in other tissues, particularly meal and are less likely to
to be genetically determined, too, muscle and liver (called ectopic snack later,” says Proietto.
or your diabetes educator or showed this myth to be untrue. In PROTECT YOUR WEIGHT:
endocrinologist, make some his study for the National Health “If you are trying to engage in
short-term changes or mix up and Medical Research Council weight loss, remember that
your eating style. (NHMRC), volunteers were put sometimes doing a shorter period
This may include approaches into either the rapid weight loss of restricted kilojoules is far more
like eating flexitarian (where group (who had to lose the weight effective than an extended period
you eat vegetarian several days over three months) or the slow of kilojoule restriction, which
a week) or intermittent fasting weight loss group (who had to lose might also have the unintended
(where you eat lower kilojoules the same amount over nine impact of slowing your
several days a week). months). “We checked their weight metabolism,” says Proietto. ■
GESTATIONAL
What scares me…
“I have gestational diabetes, and
am worried that everything I do
(or don’t do) is hurting my baby.”
It’s common for people with
diabetes to be critical of
themselves and beat themselves
up, says Dr Clarke, factors that
can intensify if you’re having a
baby. And being told there is
nothing to worry about doesn’t
necessarily help. Some people
feel distressed that they are
worrying because they’ve been
told they shouldn’t.
FACT Dr Clarke suggests that
Most women who have when you notice your
gestational diabetes go on
mind beating you up,
to have normal pregnancies
with healthy babies. Staying on it can be helpful to
top of monitoring, and sticking treat yourself with
to healthy eating and exercise the kindness and
patterns, will go a long compassion you’d show
way towards ensuring someone else who was
the health of you and struggling. Write a list of
the thought is a help, so they control your baby. the nice things you can do
might say: “Oh, here comes that them. If your for yourself – maybe going for
‘you deserve to have diabetes’ concern for a walk, having a massage or
thought again.” someone else is starting to affect spending some time at the beach.
All of this takes time and your wellbeing, then it is It might also help to be aware
practice, but it can help to reduce important to find ways to of the thoughts you are having,
the hold unhelpful thoughts have manage it. This fear is not good and to get clear on whether they
on your behaviour. for you and it can damage are thoughts about things that
PHOTOGRAPHY GETTY IMAGES
2
don’t work.
Stop the mindless Solution: Make positive
munching dietary changes gradually,
5 Be an early
You know what we’re talking one at a time. For example,
about here – picking at the one week focus on eating more
kids’ leftovers, the slice of cake vegetables, the next on reducing
(eating) bird
a colleague offers you at work portions. Here, the focus is not
or the few handfuls of nuts on what you can’t do, but on
you munch on throughout the what you can do to get results.
4
day. It’s eating you may not A typical dietary pattern sees
necessarily remember doing, busy people grabbing a quick Check labels
but these are the high-kilojoule breakfast or coffee on the run, Just because a particular
extras that seem to slip in most followed by a light, late lunch product looks healthy, doesn’t
days. Mindless munching is a and then a series of afternoon mean it is. An abundance of
habit that tends to gradually snacks and a relatively heavy food labels telling us about the
creep up on us over time, is often dinner. Unfortunately, this benefits of packaged foods, rather
situation-dependent and is a eating pattern is linked to than the cons, means we often
habit many of us are in complete weight gain simply as we get sucked into buying foods that
denial about. If you wonder why tend to move much less during are not particularly healthy.
you’re not losing weight despite the second half of the day and Solution: A quick scan of an
eating relatively well, simply keep are also less likely to wake up ingredient list will tell you much
track of every morsel you put hungry for a good breakfast of what you need to know about
into your mouth over a 24-hour the next day. For many of processed and packaged foods.
period. You may be surprised us, a shift in this schedule is The longer the ingredient list,
how many extras slip in. unlikely to happen anytime the more processed a food is,
WORDS SUSIE BURRELL PHOTOGRAPHY GETTY IMAGES
Solution: Aim to eat just soon, which means some and as soon as you see extra fats,
4-5 times each day with 2-3 hours subtle shifts to our food intake sugars and additives it’s a sign to
between meals, and only have patterns will help to reverse leave the product on the shelf. ■
water, herbal or black tea or the daily cycle of higher-
coffee in between. kilojoule eating towards the
3 Commit to
second half of the day.
Drop the “all-or-nothing” Solution: Commit to making
mindset
making
both breakfast and a good
Chances are at some point you lunch a priority. If dinner
breakfast
have started an incredibly strict will be enjoyed after 8pm
diet on Monday, only to run each night, keep your portions
and lunch
out of steam by Wednesday small and choose lighter
afternoon as the hunger pangs options such as salad, grilled
and feelings of restriction get fish and vegetables. For some,
the better of you. As soon as any
diet feels restrictive, whether it
enjoying a heavier meal at
lunchtime is a great solution. a priority
102 MAY/JUNE 2018 diabetic living
self care
Banish your
GORD
Simple lifestyle changes
can help you tackle the
pain of heartburn
BETTER
HEALTH
Are the spaces around you organised so the healthy
choice is always the easiest one? We’ll teach you how
to target problem areas where clutter gets in the
way of your diabetes management goals
Clutter can do more than make it hard to find your keys, a good snack or
workout socks. Digital tools
and apps
“Fundamentally, clutter is about avoidance more than anything else,” says
Mindy Godding, a decluttering expert and certified professional organiser.
“If you declutter and establish systems, it can help you live with intention.
It’s empowering to be able to access what you need when you need it.”
that can help
In the same spirit, decluttering can help you better reach your health goals. In BRIGHT NEST
Diabetic Living, we often repeat the same three lessons – eat well, keep moving Custom schedules and
and live well. It’s smart to arrange the spaces around you so it’s easier to do all three. how-to lists for all your
“Set up your environment so your habits are healthy,” says dietitian Melissa Joy cleaning, organising
Dobbins from soundbitesrd.com. and home tasks. Has
We’ve put together an easy six-step system for decluttering, with your a stylish interface and
wellbeing in mind. It starts, as always, with asking yourself what’s in the way smart reminders.
of achieving your goals. By the final step, you’ll have made your path to better Free site, brightnest.com
health just a little more clear.
TODOIST
This clean and simple task
1 4
manager combines all
Choose a goal Make a plan the to-do lists scattered
Grab a piece of paper Think about ways to around home, at work and
and write down a health clear out chaos so that in school into an ultimate
goal that’s been hard for you making the best choices will master list. Add details
to achieve. Our examples on be easy. Pinterest is a great such as due dates to tasks
the following pages will help resource for organising and in-app, or delegate some
2
you get started. decluttering ideas. But of the work to others.
Tie it to a personal space remember, this isn’t about Free app, todoist.com
Write down where this prettying things up. It’s about
goal “lives”. Keep it making your spaces work CHORE MONSTER
hard for your health.
5
narrow so your decluttering This goofy, fun app has
project doesn’t overwhelm you. Get started both parental and kid
For example, if you want to Put a date for your versions – parents assign
snack healthier, maybe your goal project on the calendar. jobs, approve work
lives in the pantry. If you want You’re more likely to follow and designate rewards.
to get to Zumba class on time, through if you make it official Kids log in to check for
your goal might live in the closet in writing. Next, make a list of upcoming chores or the
where you keep your workout supplies you’ll need. And then status of current ones,
clothes. If you are trying to set a time limit so you’ll stay then earn reward points
better stick to your medication on task and won’t get too by completing them.
schedule, but your supplies are overwhelmed (another reason Free app,
all over the house, pick a place it’s important to pick an easy, choremonster.com
for that goal to live, such as manageable goal area).
6
a shelf in the kitchen cupboard.
3
Pat yourself on the back TODY
What’s in your way? Choose a reward that Enter your tasks for each
What’s going on in that motivates you to finish room and this clever
space that makes it hard the project. Yes, you’ll get the app will manage their
to achieve your health goals? benefit of a clear path for better frequency and remind
Make a list of the clutter or health. But immediate rewards you when to get cracking.
obstacles that stand in the help to make any project all $10.99 iPhone app,
way of what you want. that much more fun. todyapp.com
MY PLAN
G OA L o
Locate all lunch-to-g
Take lunch to work
supplies. Keep only
most days instead dy
the ones with lids! Ti
of eating fast food.
up that drawer and
WHERE IT LIVES replace everything in
The storage containe
r an organised way.
drawer. SUPPLIES
?
WHAT’S IN THE WAY Small curtain tensio
n
My make-and-take rods.
d
supplies are scattere
everywhere. I can’t fin
d REWARD
ect,
what I need when I ne
ed it. When I finish the proj
cute
PS: Where the heck ar
e all I’m going to get that
e
the lids? soup thermos with th
built-in spoon.
Reduce
clutter to
make good
choices
your point.
- Melissa Joy Dobbins,
soundbitesrd.com
living well
E XA M P L E 2
G OA L
A walk every day fo MY PLAN
r Clear out the junk fr
me and my pooch. om
the entryway. Hang
WHERE IT LIVES a hook for the leash
.
In the entryway. Find a home for my
WHAT’S IN THE W shoes and accessori
AY? es.
The leash and my SUPPLIES
favourite shoes Hook, entry bench
are literally buried or shoe bin.
somewhere in ther
e
under the hats and REWARD
bags
and coats. Cute new retractab
le
leash with the built
-in
doggie-doo bags!
If you’re
operating
in chaos,
everything
becomes a
last-minute
decision.
- Mindy Godding, decluttering expert
and certified professional organiser
EXAMPLE 3
G OA L MY PLAN
Monitor and control
my Do a little online
blood sugar, even w
hen shopping for a better
There
I’m not at home. diabetes to-go bag.
ns
are lots of cool optio
e
WHERE IT LIVES out there. I’ll read th
what
My purse. reviews and decide
? works best for me.
WHAT’S IN THE WAY
s
My meds and supplie SUPPLIES
are all jumbled up in New bag (pictured:
there. I have to dig let,
Banting Diabetes Wal
ed
around for what I ne $48; myabetic.com)
when I need it.
REWARD
When When I’ve organised
all
everything a new
my supplies, I’ll buy
. ■
is tidy, we can gentle lancing device
see choices
clearly to
support
better
decision-
making.
ILLUSTRATIONS BEE JOHNSON
t r
conNOW o
TAKE
“Diabetes management is
self-management,” says
dietitian Patti Geil, the
co-author of What Do I Eat
Now? (American Diabetes
Association). “Individuals
with diabetes manage their
own condition 95 per cent
of the time, so knowing what
you need to do is key.”
Living well means focusing
on seven behaviours: eating,
physical activity, monitoring,
medications, problem-solving,
coping and reducing risks. “You
won’t learn everything you need
to know about managing your
diabetes by reading one book or
having one appointment with
a certified diabetes educator,”
says Geil. “Learning about
successful diabetes management
is a lifelong process.”
There’s no need to revamp
your life in one fell swoop, but Get psyched NIX the blame game.
it is important to start making “Try to remember you can be When it comes to type 2:
gradual lifestyle changes. The a healthy person living with “Some people will get into
things you do in the early years diabetes” because the emotions self-loathing and say, ‘I caused
after diagnosis can set the stage of diagnosis can derail even your this. This is all my fault’,”
for how well you’ll manage your best intentions, says Kim DeCoste, says Theresa Garnero, nurse
condition long-term. Make dietitian and spokesperson for and author of Your First Year
changes gradually so each new the American Association of with Diabetes (AADE). “Realise
habit can sink in before you Diabetes Educators (AADE). you have it now, and that
adopt the next one. Ready? the steps you take now will
living well
Get organised
Managing diabetes is like managing anything else – it takes a strong
team of players, careful attention to detail and a smart plan.
Here’s what you can do to prepare your winning strategy.
… Exercise, say two experts, both with type 1 diabetes. The sooner
you start, the sooner you’ll get blood sugars under control and
avoid complications, says Sheri Colberg-Ochs, PhD., professor of
WORDS WINNIE YU, ELLIE GRIFFITHS
clean
SQUEAKY
Washing hands
before checking
blood glucose is
an important way
to get it right
1 2 3
Wash your hands Dry them well. If you don’t do
with soap and water. On dry skin, blood steps 1 and 2, you’d
Not hand sanitiser wells up in a nice, be wise to wipe away
or alcohol wipes. round bead. On a the first drop of blood
damp finger, blood and use the second
tends to spread. on your strip.
TO WASH OR NOT
Do you need to wash your hands
before you check your blood
glucose? Or is a quick wipe on
your jeans good enough? Plain soap and
In a recent study published in
Diabetes Care, 123 people had water are best.
their blood glucose levels Hand sanitiser
and alcohol wipes
checked by fingerstick and
handheld meter 1) on unwashed
hands 2) after washing their
hands with soap and water,
may leave residue
drying them and then handling on your fingers.
fruit and 3) after handling
fruit and then washing and
drying their hands again.
The researchers, led by to the control, but not enough. the number of germs on them.
Johanna Hortensius at the The researchers concluded that Alcohol-based hand sanitisers
Diabetes Center, Isala Clinics, the first drop of blood should be can quickly reduce the number
in the Netherlands, considered used for self-monitored glucose of germs on hands in some
a reading acceptably accurate testing only after washing situations, but sanitisers do not
if it differed by less than 10 hands. If washing hands is eliminate all types of germs.”
per cent from the control not possible and they are not How about alcohol wipes? In
(washed and dried hands). soiled or exposed to a sugar- an earlier study by Hortensius’s
• Unwashed hands (no fruit): containing product, use the group and reported in The
When the first drop of blood second drop of blood. Netherlands Journal of Medicine,
was used, in about 1 in 9 tests the fingers of 25 people were
the reading was more than SOAP WINS soiled with glucose, fruit, jam,
10 per cent higher than the Are hand sanitiser and alcohol honey and chocolate. The
readings from washed hands. wipes as good as soap and water? researchers wiped the soiled
Wiping away the first drop of Cindy Young, a nurse and fingers with chlorhexidine-
blood with a tissue and using diabetes educator in Maine, alcohol solution, an antiseptic
the second drop eliminated has been getting reports from used to clean skin before
most of the false increases. clients that when they use surgery. The readings from
• Handling fruit: Each certain hand sanitisers, they get the first drops of blood were,
PHOTOGRAPHY GETTY IMAGES
participant sliced or peeled a higher readings. Young, who on average, 14mg/dl higher than
piece of fruit and tested without does not have diabetes, ran her the readings taken from soiled
washing. The results from the own tests. After she washed fingers that had been washed
first drops of blood were, on with soap and water, her blood with soap and water.
average, 110mg/dl higher than glucose reading was 99. After There’s another problem
the readings from washed she used plain gel hand with alcohol wipes. Christopher
hands. Again, wiping away the sanitiser, it was 98; after hand Stein at the University of
first drop and testing the second sanitiser with lotion, it was 115. Johannesburg, South Africa,
helped bring the result closer If you use hand sanitiser, you found not allowing the alcohol
may want to run some to evaporate before sticking the
4
comparisons to see if it’s finger led to an average increase
affecting your readings. in the reading of about 9mg/dl.
If you’re concerned about That’s fairly insignificant, Stein
If you touch a germs, soap and water still wins. says, but if you’re concerned,
sugar-containing
product, always wash
According to the Centers for “wipe the first drop of blood
your hands and dry Disease Control and Prevention, off the fingertip and use the
them before testing. “Washing hands with soap and second drop, which effectively
water is the best way to reduce removes the small error”. ■
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my story: type 2
“I felt like
I had done
this to
myself ”
has overcome
crazy because I’d tried incredibly cysts on one ovary and 17 on
hard to lose weight. I was 44 the other. One was the size
her type 2 years old and I weighed 90kg.
My mum is type 2 and she was
of a rockmelon and required
emergency surgery.
diabetes. She diagnosed when she was about
What have you done in the
shares what my age, so genetics seem to be
a big part of it. I also have past to try to lose weight?
she’s learned polycystic ovarian syndrome The most drastic thing was
across decades (PCOS), which increases your
chance of developing diabetes.
gastric banding. I tried that about
five years ago, when I was 92kg,
of desperately I suspect Mum had that, too, and I thought it was going to be
trying to lose
but it was never diagnosed. a quick fix. I was so ashamed to
It was through my PCOS be opting for surgery that I kept
weight diagnosis when I was about 20
that doctors discovered my
it a big secret – I only told four
people, including my Mum and
pre-diabetes. I did a fasting blood Dad, who were supportive
I can get to 1pm before I have You’re only allowed 500 eat steamed fish and steamed
lunch, rather than eating at noon. calories, so I use my kitchen vegies and not feel so deprived.
The fasting days are getting scales and weigh everything and I have a sweet tooth, so I also
easier but I’d never call them easy. use a calorie tracker on my phone. have a big Caramello Koala every
I never do them on a weekend. night. I keep them in the freezer,
It’s just as well you don’t need to What do you enjoy most on so it takes me longer to eat. That
do fasting days two in a row. the days you’re not fasting? stops me feeling miserable
On feast days you can have up to because I’m stuck on a diet.
ADDITIONAL PHOTOGRAPHY SHUTTERSTOCK
What do you typically 2000 calories, which is quite a lot, Eating just one koala is a big
eat on a fasting day? but not enough to have half change in behaviour. In the past
I’ll have a macchiato for breakfast a chocolate cake and a bottle of I’d eat a family block of popping
and then at 1pm maybe a boiled wine. It means I can have rock Cadbury while watching telly,
egg with tomato and cracked a grainy-bread sandwich with and not really even notice.
pepper on corn thins, or some ham, cheese and tomato for I wasn’t keen to count kilojoules,
pumpkin soup to which I add lunch, some fruit, and mash, but it left me a bit embarrassed
baby spinach, mushrooms or steak and peas for dinner and a when I realised what bad food
bean curd noodles, so it fills me chocolate. I enjoy my wine, so if choices I’d been making. Now I’m
up. For dinner I might have 10 I was having wine at dinner, I’d much better at getting the best
prawns, stir fried with fresh put those kilojoules into my bang for my buck and choosing
herbs, garlic and chilli, bok choy, tracker first and then make my options that have fewer kilojoules
broccoli, snow peas and onion. food choices. I’d then be happy to but are still satisfying. ■
TAKING CARE
of Mum
When was your mum starting insulin she put on a lot
diagnosed with of weight. She had been a smoker
diabetes, Nick? and stopped at that time, too, so
Mum was diagnosed when maybe that contributed to her
she was pregnant, but went weight gain as well.
As a much-adored on to develop type 2. She lived Mum always had a sweet tooth
only child, Nick with diabetes for 43 years, until
she passed away last year at 73.
and she loved baking and making
sweets. But she was always
Glavas became I am an only child and she conscious of what she could and
the sole carer
raised me on her own, so we were couldn’t eat. She would only have
very close. Growing up, I was a treat, like a big slice of cake, on
for his mum conscious of her diabetes, but she special occasions. Her experience
Chrysoula
just went about her daily routine. has left me more conscious about
When Mum was diagnosed, what I eat and how much I eat.
as her health no-one else in the family had
diabetes, but one of her sisters
Mum drilled it into me, and
now I’m even more aware of the
deteriorated and her brother also got diabetes. dangers. My wife and I are very
with long-term Mum always went to check-ups
at the doctor and monitored
conscious of what our children
eat; we try to avoid processed
complications her blood glucose levels (BGLs). food and too much sugar. But
from her type 2 I knew she took tablets for her
diabetes; she was careful to do
I miss Mum’s cooking. Mum
lived alone from when I moved
diabetes exactly what the doctor told her. out in my late twenties. But she
About 12 years ago her diabetes would cook as though I was still
got worse. Her specialist said there. I would regularly check
tablets were no longer working on her and she always had
and she had to start taking something delicious for me
insulin. She took it hard, because in the oven or the fridge.
she knew her life would change. Mum was born in Greece
But she knew she had no choice. and she cooked many traditional
Greek dishes. She spent a lot of
What part of living with time cooking chicken, pastas and
diabetes did your mum vegetarian dishes. Everybody
struggle with the most? loved her cheese and spinach
Mum was never the slimmest triangles. She always made
lady, but within a month of chicken soup for Easter.
my story: type 2
Even when she was very unwell, recovering. Her leg and hip
just before she went into the problems got worse. So she
nursing home, she made her moved in with my family for
chicken soup. I will always a couple of months before we
remember having that soup got her respite care.
together during her last Easter.
Did she adjust well
How did your mum cope to that change?
with her declining health? She wanted to go back home,
For a few years after I moved out, against my wishes. Mum always
she was fine. She would walk to wanted to be independent and
the shopping centre and catch didn’t like the idea of a nursing
public transport to see the doctor. home. So I took her back home,
But then she started to have but within a few months it was
trouble with her legs. She was
a short lady and was having
clear she needed to go into care.
She was in a good routine with
My wife Kathy has
trouble stepping up to the kerb. taking all of her medicine and always stood by me.
I could see it was dangerous for
her to go out on her own. She
was still jabbing herself once
a day with insulin, which was all She knew I had to be
wanted to be independent, but she needed. But her kidneys there for my mum.
she became a lot more dependent weren’t functioning and she had – Nick Glavas
on me. For the next 10 years, refused dialysis. The toxins were
I would drive her where she building up in her blood, which
needed to go, usually on my way affected her energy. She felt very be on another waiting list and we
to or from work. And I would helpless. She was frustrated and might not get this chance again.
spend Saturday doing her started having mood swings, She wasn’t in the nursing home
shopping and her washing and because she wasn’t able to enjoy for very long before she passed.
cleaning her apartment. She was her grandchildren. She knew
a proud lady and felt bad taking she couldn’t go out because she Did caring for your mum
take a toll on you?
WORDS HEATHER WISEMAN PHOTOGRAPHY SUPPLIED BY NICK & KATHY GLAVAS
dropping
takes to keep kilos off is often
short-changed by the focus
that’s given to trimming down
in the first place.
kilograms
“Maintenance is even harder
than losing weight,” says
dietitian Molly Gee, who is a
behavioural interventionist
with the National Institutes
FOR
of Health’s Action for Health
in Diabetes (Look AHEAD)
study at Baylor College of
Medicine in Texas.
But Gee and other leading
weight-control experts say there
are proven strategies for success.
GOOD!
Why kilos return
Research shows extra kilos can
set off a chain of events that
lead to insulin resistance,
prediabetes and type 2.
These metabolic changes
can’t totally be reversed by
weight loss, because the body’s
preservation instinct kicks in
and holds on to the extra kilos.
Losing weight is an important part “The biologic systems that
of a healthy lifestyle, but keeping
regulate weight are complex,
and we’ve still got a lot to learn,”
the kilos off is the key to success says Karen Miller-Kovach,
dietitian and chief scientific
officer with Weight Watchers
International. On a positive
note, she says, people who
successfully lose and keep off
weight report staying slim takes
less effort over time.
self care
Less is
more
Karl Reed, who has type 2,
has kept 23kg off for more
Keeping it off is possible Best behaviours than a decade. At the age of
Miller-Kovach dispels the Weight maintenance takes 67, he’s the longest-surviving
notion that weight cycling a concerted effort and the man in his family – the rest
(yo-yo dieting) wrecks a person’s development of some new skills. died of heart disease.
metabolism. It’s not a good idea, “Learning and honing the Karl was diagnosed
however, from a psychological behaviours associated with with diabetes when his
weight reached 123kg. The
perspective. Repeated loss-and- long-term weight loss will lightbulb went on. “I knew if
gain cycles can undermine your help you eat and exercise I was going to get to watch
self-efficacy – the belief you can healthfully for the rest of your my grandchildren grow up, I’d
control your weight. life,” says Miller-Kovach. better take action – and fast.”
And what about the idea that Such behaviours include stress He enrolled in a weight-
it’s harder for people with type 2 management, coping skills, control program run by
and/or insulin resistance to lose flexible restraint (practising dietitian Anne Daly, whom
Karl fondly calls his “drill
and keep off weight? Though self-control around food), goal
sergeant”. He still attends Daly’s
this observation is made by setting and self-monitoring maintenance support group.
clinicians, the Look AHEAD (keeping food and activity “No exceptions, no excuses,”
study in people with type 2 (for journals). Other key behaviours he says.
six years, on average) shows that include getting on the scales Today Karl takes medications
with intensive lifestyle changes regularly and having a relapse- to control his blood pressure
(consuming fewer kilojoules and prevention plan to put in place and blood lipids, but none
fat grams and engaging in 175 should the kilos creep up. for his blood glucose. Here
are his keys to success:
minutes of physical activity each
week), people with diabetes can Planning for success • Walk 5-7km a day;
take and keep off medically Gee acknowledges that when it record it
significant amounts of weight, comes to weight maintenance, • Eat up to 8 cups of fruit
says Miller-Kovach. life often gets in the way. and vegetables a day
“The recipe for success also • Don’t have tempting
Food and physical activity requires tenacity and flexibility “danger” foods at home
The National Weight Control to deal with the ups and downs • Make use of a food
Registry (nwcr.ws) was initiated of life,” she says. Here are some journal
15 years ago by leading obesity of Gee’s tips: • Dine in restaurants
researchers Rena Wing and • Identify your motivators. only rarely
James Hill. They have tracked Know why keeping the weight
• Don’t arrive famished
to food- focused events
information from more than off is important to you – and • Attend a weight-
5000 people who have lost at more important than a bite of maintenance group
least 13kg and kept it off for this or a taste of that. weekly
one year or longer. Their • Simplify your eating plan
conclusions are to watch your and minimise your repertoire KARL’S ADVICE
kilojoules, trim fat grams and of food choices. Set your plan If you veer off track, then get
eat breakfast daily. When it in motion and follow it. back on your plan quickly.
“When my resolve is weakened,
comes to activity, do it regularly • Seek and find support. I recall just how good I feel and
and a lot of it – 60-90 minutes a Participate in a weight-control why I want to enjoy more years,”
day – and minimise sedentary group, work with a counsellor he shares. ■
activities such as watching TV. or pair up with a friend.
DON’T FORGET
ABOUT CHORES
Put on your favourite tunes and
start tackling those chores you have
been avoiding. Whether you mop
the floor, vacuum the carpets, dust
those hard-to-reach areas, weed the
garden or wash your car, you will feel
those kilojoules burning in no time.
ILLUSTRATIONS RICHARD FAUST
Feel WINTER IS
COMING...
better in 5
Big changes start with simple
1
steps. Try these ideas to help
improve your wellbeing
REFRESH
YOUR SKIN
For thousands of years, humans
have turned to aloe vera –
‘nature’s medicine’ – to help heal
and cool thanks to its antibacterial,
anti-inflammatory and antifungal
qualities. Today, aloe continues to
be the remedy of choice for many
people as it helps to restore your
skin to keep it happy and healthy.
Sure, you could grow your own
aloe and slather yourself in sap, but
we prefer to use Australian-owned
Plunkett’s products; offering a
Hi-Potency Aloe Vera Moisturiser
and an Aloe Vera 99 per cent Pure
Soothing Gel. These luscious balms
sink deep into the skin, leaving
a refreshing difference without
any harmful additives. Aloe vera
products, from $8.20. For more
information, visit plunketts.com.au.
3
no better time to get the flu shot.
ONE WITH
could help you to remain flu-free:
• Zinc is known for its ability to
NATURE
fight colds. In people with diabetes,
zinc has also been known to improve
blood glucose control. Try oysters,
lobsters, crab and beef. Ever wondered why escaping
• Vitamin C reduces the duration the city leaves you feeling
of symptoms when taken at higher more relaxed and refreshed?
doses and helps to fight infections; A recent study conducted in
it also helps to lower levels of sorbitol the UK found people who were
(sugar that can collect and damage exposed to nature for more than
cells in your kidneys, eyes and 30 consecutive days reported an
nerves). Why not add citrus fruits, increase in health of 30 per cent;
broccoli, strawberries, capsicum and those who spent more than
and spinach to your diet. 30 minutes each day surrounded
• Vitamin D is essential for the by the countryside experienced
health of your bones and muscles. greater psychological benefits.
The best way to absorb this is Nature has also been found to
through exposing your bare skin help reduce hypertension,
to the sun. During winter, this respiratory tract and cardiovascular
becomes harder, so eat eggs, illnesses, improve mood and
fish (such as salmon) and milk. vitality, restore attention capacity
• Probiotics can often help and mental fatigue, and can also
ease cold symptoms faster, and be beneficial in terms of mental
have significant effects on the wellbeing (such as anxiety). This
reduction of glucose and HbA1c, connection makes us happier and
and promoting healthy insulin healthier, and boosts our feelings
levels and resistance in PWD. of relaxation and refreshment –
Think yoghurt, tempeh, kimchi, especially when visiting country
miso and kombucha! or coastal locations (or even a
Above all else, remember to protected nature site). ➤
exercise, drink plenty of water,
get plenty of rest and take time to
relax, laugh and simply enjoy life.
5
FIDGETING
PERMITTED!
As we get more sedentary in
our everyday activities, it’s
important to remember to
get up and exercise. However,
this isn’t always possible.
Researchers from the University
of Missouri found that those
who fidget while sitting are
more likely to protect the
MOTHER DEAREST
arteries in their legs and
potentially help to prevent
cardiovascular disease. The
study asked participants to tap Mother’s Day is right around the corner, but that shouldn’t
one foot intermittently over be the only reason you spend time with your mum!
HEALTHY MEALS
MADE QUICK
The KitchenAid Proline®
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appliance for making
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meals quickly and
easily. With four pre-set
programs, and 11 speeds,
blend everything from
frozen fruits and fibrous, SOFT & SMOOTH HEELS
nutrient dense vegetables, NS-8 Heel Balm quickly restores dry, cracked heels.
juices, nut butters, The natural cream formula is not greasy, so you don’t
dressings and so much need socks and you won’t slip on hard floors. NS-8 also
more. Visit kitchenaid.com. contains natural exfoliants so you don’t need foot files.
au/pro-line-blenders Available in pharmacies and online, RRP $14.95.
For more information, visit ns8.com.au
Marketplace
Check out these products. They make managing diabetes easier
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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°C-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 check the label to ensure the product is suitable for you. Note: Some spices carry a ‘may
contain’ statement. It is important to check the label of packaged products to ensure they are gluten free.
LOWER CARB When a recipe is tagged ‘lower carb’ it means it is less than 2 carb exchanges for a main or light meal
and less than 1 carb exchange for a snack or dessert. This may be beneficial for people who are trying to control their type 2
with diet and/or medication. If you are on insulin and planning to follow a lower-carb diet, speak to your care team first.
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Get upbeat
BEAT UP
NOT
It’s important to remember that
good health starts as a state of
mind, says our resident type 1
columnist, Rob Palmer
RO ST • • •
•
•
MA
•
•
AS T I N G E AM I N G BO
•
FR
•
S HIN G
•
ILI N G YING
Available at
*25% lower in carbohydrates than the average raw potato listed in the AustNut 2011-13 Food Database.