Innholdsfortegnelse for January - February - 2025 i Diabetic Living Australia

Throw open the windows - summer is here and those warm breezes are such a balm to body and mind. I’m a pretty positive person by nature, but the warm weather really puts a pep in my step. Long days give me plenty of time to spend outdoors and lighter meals are naturally more appealing. For me, it’s the time of year when I feel the healthiest. And this issue is packed with ways to get the most from the season. Our food section is full of summer meals including delicious food on sticks for your next barbecue (page 24), lighter lunches that are perfect for sharing with a friend or two (page 40) and midweek meals designed to make life easy (page 62). And turn to page 53 for…

WHAT IS A ‘BREAKFAST OF CHAMPIONS’? According to recent research, the answer could depend on your gender – at least if you’re trying to lose some weight. The University of Waterloo study discovered that men’s and women’s metabolisms respond differently to different foods after an overnight fast. While men’s metabolisms responded better to breakfasts containing low-GI carbohydrates like rolled oats and grains, breakfasts with a higher percentage of a healthy fat, like eggs or avocado, were more effective for women’s metabolisms. “We live busy lives, so it’s important to understand how seemingly inconsequential decisions, such as what to have for breakfast, can affect our health and energy levels,” says lead author of the study, Stephanie Abo. “Whether attempting to lose weight, maintain weight or just keep up your energy, understanding…

FRUIT & VEGETABLES HERBS Roughly chop herbs and add to salads, use on sandwiches or toss through pasta or rice salads or finely chop and use in dressings. CHERRY TOMATOES Eat the remaining cherry tomatoes as a snack. CUCUMBER Cut the remaining cucumber into sticks and eat as a snack. POMEGRANATE Spoon out the remaining pomegranate seeds and toss with kiwifruit and strawberries for a quick and easy dessert. RADISHES Cut into wedges and use in salads or munch on as a snack. POTATOES: Use to make potato salad, roast potatoes and mash. DAIKON RADISH Grate or shred and use in Japanese-style salads. GROCERIES BABY CUCUMBERS Finely chop and use in salad dressings, or slice and add into salads or on sandwiches.…

CREAMY TOMATO GNOCCHI GFO PREP 10 MINS COOK 15 MINS SERVES 2 (AS A LIGHT MEAL) 2 tsp olive oil 1 small (300g) head broccoli, stalk and florets roughly chopped 1 red chilli, finely chopped, deseeded if you like 2 cloves garlic, finely sliced 200g cherry tomatoes, halved 220g chilled gnocchi or gluten-free gnocchi 2 tbsp Philadelphia Light Cream for Cooking Freshly ground black pepper Small handful of basil, leaves picked 1 Heat the oil in a large deep non-stick frying pan over medium heat. Add the broccoli and cook, stirring often, for 5 minutes or until golden brown. Add the chilli, garlic and tomatoes. Cook, stirring occasionally, for 5 minutes or until the tomatoes burst. 2 Add the gnocchi to the pan and cook,…

How our food works for you seepage 88 Marinate the tofu with teriyaki sauce and serve with broccoli or noodles or rice to make this easy vegie midweek meal. Lemon & rosemary roast potatoes with sausage GF PREP 10 MINS COOK 50 MINS SERVES 4 (AS A MAIN) 800g Zerella Spud Lite Potatoes, unpeeled, cut in half 1 lemon, thinly sliced 3 tbsp rosemary or thyme leaves, chopped, plus a few extra sprigs, to serve 3 tbsp olive oil 600g Peppercorn Extra Lean Beef Sausages, meat squeezed out of the skin into bite-sized pieces 1 bunch green shallots, cut into 4cm lengths 300g broccoli, cut into florets, steamed, to serve 150g (1 cup) frozen peas, steamed, to serve 1 Preheat oven to 200°C (fanforced). Line a…

How our food works for you seepage 88 PEANUT BUTTER SMOOTHIE PREP 5 MINS SERVES 1 (AS A BREAKFAST) 200ml skim milk 1 banana, peeled and chopped 1 tbsp no-added-salt-or-sugar peanut butter 1 tbsp rolled oats Pinch ground cinnamon Pinch allspice Pinch ground nutmeg (optional) Small handful ice cubes 1 Put the milk, banana, oats, cinnamon, allspice, nutmeg (if using) and ice cubes in a blender. Blend until smooth. 2 Pour the smoothie into a serving glass. Serve. NUTRITIONAL INFO PER SERVE 1330kJ (318Cal), protein 15g, total fat 12g (sat. fat 2g), carbs 36g, fibre 5g, sodium 82mg • Carb exchanges 2½ • GI estimate low. RASPBERRY KEFIR OVERNIGHT OATS PREP 10 MINS (+ OVERNIGHT CHILLING) SERVES…

Our Nutritional info boxes sit alongside each recipe. Use them to track your nutritional requirements, as well as count carbs, carb exchanges and find out whether a recipe is low-, medium-or high-GI, or gluten-free. Easy! Serves 2 (as a main) We show you whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, “as an occasional dish”, it should only be eaten as a treat, such as once a fortnight. Brand names We often use product names to make it easier to find nutritionally suitable brands when shopping. Sugar or sugar substitute In some dishes, you can use either sugar or a sugar substitute. In these cases, we give you the nutrition analysis for…

The difference between physical and emotional hunger Your body needs fuel to function properly and it is pretty good at telling you when it’s time for an energy top-up through physical sensations like stomach rumbling or a feeling of emptiness in your belly. This is called physical or biological hunger. It builds up gradually and can be satisfied by any food. Nighttime overeating, though, is often about emotional hunger which comes on suddenly, demands immediate satisfaction, and leads to cravings for specific comfort (and not-so-healthy) foods. Engaging in emotional eating here and there isn’t problematic – after all, who hasn’t grabbed a sweet treat on their way home after a particularly stressful day at work? It’s when it becomes a regular occurrence – when you start to do it most…

Whether you have an Apple, Android, or something else, there are a myriad of apps to choose from. In fact, one of the downsides is that there are arguably too many to choose from, which can be overwhelming and hard to know which one/s might be best for you. Here are our tips to help you decide: KEEP IT SIMPLE - most smartphones have an in-built health app, e.g. Google Fit for Android and The Health App for Apple phones. These apps usually track the number of steps taken and distance travelled throughout the day, your sleep, your weight and amount of energy expended. WEARABLES – wearable tech such as fitness tracking watches (e.g. Garmin, Fitbit, and other smartwatches like Apple or Samsung) can greatly enhance the data…

The aim of managing type 2 diabetes is to keep your blood glucose levels as close as possible to the target range set by your doctor. This makes maintaining a healthy diet the first port of call. But changing your eating habits is no small feat - especially when most adults receive their diagnosis at over 45 years old. With many people developing habits that become second nature over decades, many of us aren’t even aware how they could be holding us back from better health. And when it comes to a diagnosis as serious as type 2 diabetes, there really is no time to waste. In fact, a CSIRO analysis of nearly 2,000 Australians has revealed important differences in eating habits between participants who were successfully managing their…

HAILEY AND HER FAMILY ARE ABLE TO TRAVEL THANKS TO DEXCOM By the time Hailey was 7 months old, we were already seeing a few specialists because she was born at 35 weeks. We had an appointment the day before her diagnosis, which indicated she was developing normally. When we put her to bed that night, she went to sleep as normal, but by about 2am, she woke up screaming. We had no idea what was wrong. We gave her formula and she would drain the bottle then demand another one. At the same time, she was drenching through nappies. She went back to sleep but her breathing was quite slow. We couldn’t wake her but she was still screaming. We called Health Direct for advice. They wanted to call…

GARLIC & PARMESAN CRUMBED CHICKEN WITH QUICK GIARDINIERA GFO PREP 40 MINS COOK 25 MINS SERVES 4 (WITH LEFTOVERS) 600g frozen vegetable mix of cauliflower, broccoli and carrots 150ml white wine vinegar 1½ tbsp caster sugar 1 tsp salt 1 tbsp dried oregano 4 tbsp olive oil 180g (2 cups) dried breadcrumbs or gluten-free breadcrumbs 100g (2⁄3 cup) plain flour or gluten-free plain flour 300g low-fat natural yoghurt 4 tbsp skim milk 1 tbsp garlic granules 4 tbsp finely grated parmesan 1½ tbsp dried mixed herbs Freshly ground black pepper 6 x 125g skinless chicken breast fillets, trimmed of fat 400g Zerella Baby Spud Lite Potatoes, halved, steamed, to serve 1 To make the giardiniera; tip the vegetable mix into a saucepan. Pour over boiling water,…

HEALTHY BLONDIES PREP 15 MINS COOK 25 MINS SERVES 16 (1 PER SERVE; AS A SNACK) 150ml liquid from a 400g tin of no-added-salt chickpeas, chilled (see Cook’s tip) 5 tbsp (85g) coconut sugar 150ml light coconut milk 185g (1 1⁄3 cup) wholemeal spelt flour 20g (2½ tbsp) cornflour ½ tsp baking powder ½ tsp bicarbonate of soda Zest of 1 lime 150g punnet blueberries 1½ tbsp coconut flakes 1 Preheat oven to 160°C (fanforced). Spray a 20cm x 20cm cake tin with cooking spray. Line base and sides with non-stick baking paper, leaving some to overhang. 2 Use electric beaters to whisk the aquafaba (chickpea liquid) in a medium bowl until very foamy. Gradually beat the sugar into the foam, whisking well after each…

10 BEST FOODS FOR HYDRATION It can be a struggle to stay hydrated in hot weather – especially if you find plain water a bit dull. There are plenty of water-rich foods that also have the benefit of naturally occurring electrolytes – minerals such as magnesium and potassium that are lost in sweat, but are important for key processes in the body. These foods may help boost your hydration this summer, but be sure to watch your blood glucose levels as many of these also contain carbohydrates: Cucumber, Watermelon, Celery, Tomatoes, Zucchini, Strawberries, Capsicum, Lettuce, Peaches, Kiwifruit Supermarket Crush Simson’s Pantry High Protein, Low Carb Street Tacos Simson’s tortillas are perfect for those who love the taste of Mexican food but are looking for a lower…

$AVE ON DIABETES SUPPLIES There are a few ways you can save on diabetes supplies, including blood glucose monitoring equipment, insulin syringes and pen needles, and insulin pump consumables. JOIN THE NDSS. The National Diabetes Services Scheme provides government-subsidised products to eligible Australians living with diabetes, including blood glucose strips, urine glucose and ketone strips, insulin syringes and pen needles, continuous glucose monitoring (CGM) devices and insulin pump consumables. This can provide big cost savings, particularly for anyone monitoring their blood glucose levels at home and people with type 1 diabetes who are using CGM and/or an insulin pump. It’s free to join, but you will need to have your doctor or diabetes educator complete your registration. For details visit ndss.com.au/about-thendss/registration Ask your diabetes specialist or diabetes educator if they…

DIABETES 101 Getting your head around ‘diabetes lingo’? Read on... • When should I test my blood glucose levels (BGLs)? This varies depending on the type of diabetes and your medication, but possible times include before meals, two hours after eating, before bed, before you exercise and if you’re feeling unwell. • What should my BGLs be? As a guide, if you have type 1 diabetes, a healthy target to aim for is 4-6mmol/L before you eat, and 4-8mmol/L two hours after starting a meal. If you have type 2 diabetes, aim for 6-8mmol/L before meals, and 6-10mmol/L two hours after starting a meal. Ask your doctor or Credentialled Diabetes Educator for more guidance. • What’s mmol/L? It stands for millimoles per litre of blood, and is…

BOOK EXTRACT Sugar-free strawberry pistachio slice GF LC TM6 TM5 TM31 PREP TIME 10 MIN TOTAL TIME 20 MIN (+ REFRIGERATION) MAKES 16 BARS SERVES 16 (AS AN OCCASIONAL DESSERT) 50 g monkfruit sweetener (see Tips opposite) 200 g blanched almonds, toasted 50 g shelled unsalted pistachios, plus extra 1 tbsp, coarsely chopped 100 g desiccated coconut 5 g freeze-dried strawberries, plus extra for topping 50 g vanilla protein powder of choice 1 tsp vanilla extract 70 g coconut oil 100 g protein white chocolate, broken into pieces (see Tips opposite) KITCHEN EXTRAS 16 x 26 cm slice tin STEP 1 Line base and sides of a 16 x 26 cm slice tin with baking paper and set aside. STEP 2 Place sweetener into…

How our food works for you seepage 88 Menu Main ■ Roast turkey Accompaniments ■ Roasted root vegetables ■ Fig & walnut stuffing muffins ■ Lemon & garlic sprouts with peas ■ Orange, port & mustard gravy ■ Cumberland sauce Drink ■ Lime & cherry caprioska Dessert ■ Steamed Christmas pudding with brandy custard Suggested serving size Nutritional info PER SERVE (meal turkey with sides and accompaniments): 2950kJ (750Cal), protein 60g, total fat 22g (sat. fat 5g), carbs 52g, fibre 21g, sodium 954mg • Carb exchanges 3 ½ • GI estimate low • Gluten-free option TRADITIONAL CHRISTMAS TIME PLANNER 6 hours before serving ■ Remove the turkey from the fridge 1 hour before cooking to bring to room temperature. ■ Prepare and cook…

GF LC FRUITY DETOX Put 100g seedless watermelon flesh, 4 (50g) halved strawberries and ½ sliced banana in a blender. Add 150ml Ocean Spray Light Cranberry Juice and 150ml water. Blend until smooth. SERVES 2 (AS A SNACK) NUTRITIONAL INFO PER SERVE 214kJ (51Cal), protein 1g, total fat 0g (sat. fat 0g), carbs 11g, fibre 1g, sodium 16mg • Carb exchanges ½ • GI estimate medium • Gluten free • Lower carb GF TROPICAL WAKE-UP Put ½ peeled and chopped mango, 75g peeled, cored and chopped pineapple, ½ sliced banana and 300ml coconut water in a blender. Blend until smooth. SERVES 2 (AS A SNACK). NUTRITIONAL INFO PER SERVE 468kJ (112Cal), protein 2g, total fat 0g…

This menu planner has been created by a dietitian and exercise physiologist for the average person with diabetes. If you have special needs, please consult your own dietitian. Check the product packaging or the nutrition info boxes near our recipes for nutritional analysis. ROAD TRIPPING SNACKS Looking for some healthier on-theroad snacks that won’t spike your blood glucose levels? Thankfully there are a range of healthier options now available in many of our petrol/ service stations. FOR A SHORT STOP AND MID-MEAL SNACK, look at the fresh options available like apples, bananas or pre-chopped vegie sticks, these are all full of fibre and great for stabilising your energy levels on the road. You may also be able to pick up a small pack of nuts and seeds,…

Kidneys are like Cinderella – often overlooked and left to do the dirty work, like flushing waste and excess fluid out of your body. And, like Cinderella, they deserve special care and recognition for their efforts, especially when you have diabetes. When interviewed, Associate Professor and former Medical Director of Kidney Health Australia, Tim Mathew said that kidney disease affects around 30 per cent of people with diabetes, the result of damage to their delicate filtration system caused by raised blood glucose levels. However, there’s plenty you can do to keep your kidneys healthy and reduce the risk of problems. Kick off by finding out what shape they’re in with a kidney function test. If you haven’t had a test in the past year, you’re not alone – around 50…

Science is complex. The brain is complex. And neurotransmitters are complex. Explaining how a neurotransmitter like dopamine works isn’t easy. Unfortunately, it can be simplified so much that the explanation loses meaning and becomes incorrect! Why does this happen? Well, for one, many scientific concepts require a deep understanding of specialised fields. Simplifying these concepts for a general audience can be difficult. What’s more, scientific research often deals with nuanced findings that don’t always neatly fit into simple narratives, and media (and particularly social media) tend to favour easily digestible stories. Now add to the mix headlines that sensationalise stories, social media influencers who explain (often poorly) scientific concepts, and our predilection for confirmation bias (that is, the desire to seek out information that confirms what we already believe), and…

Circadian health, the regulation of our internal body clock, plays a crucial role in many bodily functions, including metabolism, insulin sensitivity, and blood glucose regulation. For people living with diabetes, disruptions in circadian rhythms, such as irregular sleep patterns or shift work, can make blood glucose management more challenging. DL Magazine dietitian and diabetes educator, Dr Kate Marsh discusses the connection between circadian health and diabetes, providing practical tips to help you better align your daily routines with your body’s natural rhythms to help with managing diabetes and optimising your overall health and wellbeing. CIRCADIAN RHYTHMS EXPLAINED Your body clock is an internal clock which helps to regulate the timing of different processes in the body, including circadian rhythms. Circadian rhythms follow a roughly 24-hour cycle and regulate things like…

Heat and summer have always gone hand in hand in Australia, but with the Bureau of Meteorology forecasting one of the hottest summer seasons on record across the country, you’re not imagining it if temperatures feel particularly toasty right now. And if that’s left you wondering how to keep exercising safely throughout January and February – good thinking. The fact is, being physically active when the temperature is climbing can increase the risk of experiencing a heat-related illness, including heat stroke, which can be life threatening. This is true for everyone, but the risk may be even higher if you’re living with diabetes. One explanation for this is that complications of diabetes, including any damage to blood vessels and nerves, can make it more challenging for your body to…