Diabetic Living 2015-09-10 Australia

BONUS Walk off the weight plan SEPTEMBER/OCTOBER 2015, ISSUE 59

$7.99 (inc GST), NZ $9.20 (inc GST)

SAV $$$ E LOS kilo E s!

Eat what you love!

®

Apricot chicken

makeover

 Hearty brekkies  Meaty mains  Tasty treats

Just grab... 1 Chicken fillets 2 Apricot nectar 3 Pumpkin 4 Beans

Plus 7-day

meal planner

page 30

YES,

you can! ‘How I beat type 2’

100+ feel better tips

Tender lovin’ care from top to toe

Honey rosemary steak with spuds

Orange passion baked cheesecake

RECIPES

O

NUTRITION

O

SUPPORT

O

HEALTH

O

FITNESS

Soften the blow, p110

Contents

SEPTEMBER/OCTOBER 2015, ISSUE 59

REGULARS 5 6 8 11 18 110 135 138

Editor’s note Here to help Our expert team You tell us Your letters News/Q&A Health, Nutrition, Exercise, Kids Be inspired This baker lost 60kg... and gained a business! Feel better in 5 Simple can-do tips for top-to-toe health Good to know Fast facts Postcards from the shed Rob Palmer hits the surf in Sumatra

LIVING WELL 84 Milking it The white stuff in a bottle has come a long way... 88 Is it time to change your diet? How food affects your health 92 Yes you can walk off the kilos! Easy workouts for everyone 102 ‘I see a healthier future’ Check out the top 10 lifestyle tweaks to help beat type 2 114 All about insulin pens Your guide to the latest devices 118 When you’re feeling blue... Inspirational stories and advice for dealing with depression 122 Pull the plug on the fuzzies Simple strategies to banish the mental muddles

MY STORY 98 Life in the fast lane Supercar champ Jack Perkins doesn’t let his type 1 slow him down

SUBSCRIBE TODAY! Don’t miss an issue of Diabetic Living (page 20).

108 ‘Never compare yourself to anyone else’ Jetsetter Dan Gregory has his type 2 sorted

FOOD 22 Let’s take it outside! Divine savoury goodies for your moveable feast 30 Apricot chicken with a twist! Our thoroughly modern version is sliced – and spiced 32 7 days, 7 dinners Your weekly menu, shopping list and tips 44 Your new... Fish ‘n’ chips All the crunch but half the fat and kilojoules. Win-win! 46 Cooking for one Top nosh you can whip up in a flash 52 Yes, peas! In or out of the pod, these versatile greens add snap and pop to the pot 58 Breakfast of champions Make Dad’s day extra special with these hearty brekkies 64 Sweetness & light Lemon tart, chocolate roll, fruit scrolls, jam doughnuts and more 74 Guest ingredient Lush sugar-free indulgences made with Equal Spoonful 80 Food bites Eat better, shop better, live better 82 Food that works for you All your recipe info 86 Menu planner Your guide to weekly meals 137 Recipe index

ON THE COVER 92 30 22 11 18 32 86

BONUS Walk off the weight plan Apricot chicken makeover 50 fast & filling recipes 100+ feel better tips Tender lovin’ care from top to toe Yes, you can! ‘How I beat type 2’ Eat what you love! Hearty brekkies, meaty mains, tasty treats Plus 7-day menu planner

Flippin’ easy brekkie, p61 Pasta a-plenty, p41

Walk this way, p92

Clockwise from above: The nicest slice for a picnic, p26; new-wave Rob, p138; start makin’ whoopee, p73

diabetic living SEPTEMBER/OCTOBER 2015 3

Welcome to Diabetic Living’s social hub!

Download now on your tablet or smartphone Search Diabetic Living magazine

EMAIL [email protected] FACEBOOK facebook.com/australiandiabeticlivingmagazine INSTAGRAM @diabeticliving READER ENQUIRIES (02) 9394 2497 SUBSCRIPTIONS & BACK ISSUES 1300 668 118, email: [email protected]

WEBSITE diabeticliving.com.au EDITORIAL Editor Mara Lee Art director Renée Carloss Features editor Rebecca Lake Chief subeditors Carla Holt, Sandra Bridekirk Food editor Alison Roberts Dietitian Lisa Urquhart

ADVERTISING Group sales director, health titles Ann Maree Mulders National business integration manager Anna Mistilis, (02) 9394 2248 NSW account manager Vanessa Gonzalez, (02) 9394 2647 Advertising coordinator Caitlin Christensen, (02) 9394 2250 Vic sales director Simone Dalla Riva Vic group sales manager Melanie Stephens, (03) 8636 7515 Qld sales director Jane McGregor, (07) 3368 7483 Qld senior account manager Mike Bartlett, (07) 3368 7486 SA representative Peter Murphy, (03) 8636 7545 Advertising production coordinator Jessie Taylor

PUBLISHING Apple, the Apple logo, iPhone and iPad are trademarks of Apple Inc., registered in the US and other countries. App Store is a service mark of Apple Inc.

What’s online Looking for deliciously healthy, quick and flavoursome dishes? Visit us at diabeticliving.com.au for fresh spring meals, such as Lemon and parsley fishcakes (left) and Tomato and chilli pasta, pictured below.

Group publisher, fashion and health Jackie Frank Better Homes and Gardens editor-in-chief Julia Zaetta Group marketing manager Kathy Glavas Marketing manager Courtenay Raman Marketing coordinator Melissa Wayne Circulation manager John Borg Business analyst Sarah Marshall Prepress operators Michael Tobar, Natalie Carter, Louisa Dertadian, Gregory Montgomery, Ian Thomas Production controller Rosie Dimopoulos

PACIFIC MAGAZINES PTY LIMITED Media City, 8 Central Avenue, Eveleigh, NSW 2015; GPO Box 7805, Sydney, NSW 2001, (02) 9394 2000 Director of magazines Peter Zavecz Commercial director Gereurd Roberts Retail sales and marketing director Mychelle Vanderburg Production director Dean Porter

MEREDITH INTERNATIONAL Chairman and Chief executive officer Stephen M Lacy Chief development officer John S Zieser For enquiries, contact: Meredith International director Mike Lovell

FACEBOOK JOIN US ON FACEBOOK! See the latest news, competitions, healthy recipes, plus fabulous tips and advice. LIKE US AT facebook.com/ australiandiabeticlivingmagazine

Reproduction Printed by Webstar Print (ABN 58 000 205 210) at Unit 1, 83 Derby Street, Silverwater, NSW 2128. Distributed in Australia by Gordon and Gotch Australia Pty Ltd (ACN 088 251 727). Distributed in New Zealand by Gordon and Gotch New Zealand (CRN 1540329). Published six times a year by Pacific Magazines Pty Ltd (ABN 16 097 410 896). For competition entries, please use the address supplied. Title and trademark DIABETIC LIVING® reg US Patents Office, Canada and Australia, by Meredith Corporation. Use of trademark is strictly prohibited. Recommended and maximum price $7.95 (NZ $9.20) including GST. All content © 2013 Pacific Magazines Pty Ltd, all rights reserved. Reproduction without permission is prohibited. All prices and information are correct as at the time of printing. Prices quoted are recommended retail prices and may vary. All material sent to Diabetic Living (whether solicited or not) will not be returned. Unless otherwise agreed beforehand, all rights including copyright in such material is assigned to 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.

WELCOME

One day at a time…

H

JOIN US ON FACEBOOK NOW! You can have your say about this issue of Diabetic Living and tell us more about the topics you’d like to see covered. Simply visit our Facebook page (facebook. com/australiandiabetic livingmagazine) and ‘like’ us to stay in the loop.

3

ave you ever met someone with such positive energy that you can’t stop smiling right back? Recently, I spent time with a lovely young man named Daniel, who also has diabetes. We were talking about what sends him high, what sends him low and how he has learnt to live with a tricky condition that is embedded in his family’s medical history. ‘I can eat something one day and my blood sugars are fine, but then I’ll have the same thing again on another day and it can affect me differently,’ says my ever-cheerful new friend. ‘You do find yourself wondering, why is this happening to me?’

Lucky for Daniel, he had a thoughtful and knowledgeable doctor, who gave him the best advice right from the start. ‘He told me that diabetes is an imperfect disease – you can’t get things 100 per cent right all of the time,’ he says. Daniel’s comment reminded me that living well with diabetes is not a one-size-fits-all equation. It’s about finding out what makes you feel your best, and not being too hard on yourself if it goes pear-shaped at times. As the saying goes, we’re only human!

Mara Lee, Editor

Look out for our next issue, on sale 8 October

things to try

in this issue

1. Fresh peas

2. 10-minute happiness walk

3. Change your destiny

How long has it been (if ever) since you tasted peas from a pod? You won’t believe the difference – plus they’re in season now! Page 52

Yes, that’s right. All you need is 10 minutes of focused foot action to de-stress and find a little peace. Page 92

If type 2 diabetes runs in your family, discover how you and yours can aim for a healthier future. Page 102

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.

diabetic living SEPTEMBER/OCTOBER 2015 5

GOOD advice

Here to help Meet our experts – they’ll advise you on all aspects of your diabetes management

OUR EXPERTS

Introducing…

Dr Kate Marsh

Christine Armarego

Dietitian and diabetes educator Kate, who has type 1, is in private practice in Sydney. nnd.com.au

What is an accredited exercise physiologist? An AEP specialises in exercise and movement for the prevention and management of chronic diseases and injuries, including: ● Diabetes ● Obesity ● Cardiovascular disease ● Osteoporosis and arthritis ● Mental health conditions, including depression ● Cancer treatment and recovery ● Chronic pain and fatigue ● Post-surgery rehabilitation, such as hip/knee replacements ● Neuromuscular conditions, such as multiple sclerosis, cerebral palsy and Parkinson’s disease ● Pulmonary disease How can an AEP help me manage my diabetes? Exercise is a key component of diabetes management because working out regularly helps you achieve better BGLs. An AEP will show you how to integrate exercise into your daily routine. They will also teach you how to move safely, regardless of your age, fitness, or whether you’re living with injuries.

How often should I see one? That depends on the level of support you need. In some instances, your AEP will help you develop an exercise program over several weeks, and then check in with you periodically once you are self-managing your fitness. These reviews can help ensure that your program still works for you. Or, you may find that regular appointments are more effective in helping you achieve your goals. Where can I find an AEP and how much will it cost? Visit the Exercise & Sports Science Australia (ESSA) website at essa.org.au or call (07) 3862 4122. The cost varies, depending on how often you see your AEP and the length of your appointments. If you have type 2 or other chronic conditions, you can claim some AEP sessions through Medicare via a Chronic Disease Management (CDM) plan, which is organised through your GP. Most private health insurers also cover AEP services – this depends on your level of cover.

6 SEPTEMBER/OCTOBER 2015 diabetic living

Dr Janine Clarke Psychologist Janine is in private practice in Sydney and works at the Black Dog Institute. blackdoginstitute.org.au

Dr Sultan Linjawi Endocrinologist A diabetes specialist, Sultan has a clinic in Coffs Harbour, NSW. lintanhealth.com.au

Dr Gary Deed General Practitioner Gary, who has type 1, is devoted to helping people with diabetes. He is in practice in Brisbane.

Dr Angus Turner Ophthalmologist Angus directs Lions Outback Vision, providing specialist eye-care services to remote areas of WA. outbackvision.com.au

Danielle Veldhoen Podiatrist Danielle works at the Diabetes Centre at Royal Prince Alfred Hospital. ■

PHOTOGRAPHY ISTOCKPHOTO

Accredited exercise physiologist, The Glucose Club, Leichhardt, NSW

Get more

mains

never nu has kly me us meals the wee tio Planning – your nutri list, all done! ier ng been eas and shoppi

from your mag Use your phone to save and share information

MBER 32 SEPTE

/OCTO

BER 2015

diabetic

living

IN THIS

issue...

diabetic living SEPTEMBER/OCT OBER 2015 45

SHARE your favourite recipe

SAVE supermarket best bu

s

ys

3 simple steps to get started

1

2

3

Download

Scan

Save & share

your free viewa app from the App Store or Google Play

the entire page wherever you see the viewa logo

recipes and shopping guides so everything is at your fingertips

SCAN THIS PAGE TO TRY NOW! Apple, the Apple logo and iPad are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc.

YOUR thoughts

You tell us

Here’s where you have your say, tell others your stories and give your feedback on the magazine

GREAT PRIZES UP FOR GRABS! SIMPLY TELL US WHAT YOU THINK ABOUT DIABETIC LIVING Email diabeticliving@ pacificmags.com.au Post to Diabetic Living, You Tell Us, GPO Box 7805, Sydney, NSW 2001. Include a daytime phone number and mailing address. For conditions, visit bhg.com.au

The writer of each published letter wins an EasiYo Yogurt Maker plus five yoghurt sachets. With EasiYo, you can whip up a delish yoghurt in just three easy steps. For products and ideas, visit easiyo.com

TREAT YOURSELF

FOOD FOR THOUGHT

Before discovering DL, I felt quite limited in what I could eat without feeling guilty. DL has made me excited about cooking again. I can even make cakes, desserts and condiments, reassured by the additional information in the nutrition panels and the How our food works for you section. The photos inspire me to serve my food in an attractive way as well. It’s great to enjoy tasty food, again! Marie Vonow, SA

I was recently diagnosed with diabetes, and I’m sorry to say there was little information from the doctor and staff. I came away from the consult thinking I had to go on a starvation diet! Then I bought your magazine. It’s full of information and lovely recipes, which allow potatoes, rice and pasta – foods I thought I couldn’t eat. Plus the nutritional guide is so useful. Handling diabetes is going to be much easier with the help of DL. Margaret Havey, WA

SLICE OF HEAVEN I don’t have diabetes, but I still buy DL because it has a lot of sensible information, and the recipes are really good, too. I especially liked the Salmon, potato and capsicum frittata recipe (July/August 2015 issue). Carmen Walker, Tas

HEALTHY LIVING I love scones, so imagine my joy in finding a recipe for healthy scones (July/August 2015 issue). Not only is there a basic scone recipe, but there are three delicious alternatives as well. I can’t wait to give them a try! In addition, I appreciate the Cooking for one section as I am a widow. I find it very helpful – along with the other advice in your excellent magazine – for maintaining a healthy lifestyle. N Hitchon, Vic

8 SEPTEMBER/OCTOBER 2015 diabetic living

MARVELLOUS MAKEOVERS I’m loving the Your new... feature that tweaks traditional recipes to reduce kilojoules, fat and sugar. The Chicken laksa recipe (July/August 2015 issue) was especially enjoyable. I swapped the light coconut milk for light evaporated milk with coconut flavour, so it has more calcium, and even less fat and kilojoules. I also loved the scone recipes from that issue. It’s great to find scones that have fibre and are low in fat. Yum! Angela Walker, Vic

SCAN AND CONNECT Use the free viewa app to scan this page and write to us via your phone. Easy!

PHOTOGRAPHY GETTY IMAGES. LETTERS MAY BE EDITED FOR SPACE REASONS

& WIN

Write to us

Like it

Join the conversation on Facebook…

Doggy to the rescue! My five-year-old moodle has woken me several times when I have had low sugar levels. – Cheryl Jiear

MY FAVE MEAL Chicken soup, made from scratch, or a really good pasta with a sauce made from fresh tomatoes. – Trish Roberts

STRESS-BUSTING TIPS I walk our labrador every day and try to catch up with friends at least once a week. – Alison Colledge

Helping hands My HypoActive support group is the best thing I’ve ever joined in my 30 years with diabetes. – Danielle Kinnear

THUMBS UP FOR SLEEVE SURGERY Seven months ago, I went into hospital for a gastric band operation but changed to a gastric sleeve. I’ve lost 34kg, my medication has halved and my insulin is down to 25 per cent. I’m hoping to not be on insulin when my weight drops further. – Linda Green Find us on facebook.com/ australiandiabeticlivingmagazine Find great tips and recipe ideas by following @diabeticliving on Instagram

Get your favourite magazine

ANYTIME, ANYWHERE, ANY WAY YOU LIKE! NOW available as a digital edition!

free

First issue when you subscrib e!

Download on your tablet or smartphone now Search Diabetic Living Magazine

Apple, the Apple logo and iPad are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc.

Your health news • advice • research • products

Catching rays Often called the ‘sunshine vitamin’, vitamin D is essential for an active lifestyle. Here’s how it works…

PHOTOGRAPHY GETTY IMAGES, ISTOCKPHOTO INFORMATION ON VITAMIN D COURTESY NPS MEDICINEWISE

IN A NUTSHELL… Vitamin D is a hormone that helps maintain healthy bones and strong muscles. While small amounts of vitamin D come from some foods, like eggs and oily fish, the sun is the best natural source. AM I GETTING ENOUGH? Research shows that one in four Australians is deficient in vitamin D. Also, people with type 1 and type 2 diabetes are more likely to have lower vitamin D levels

than the rest of the population – although scientists aren’t quite sure why. WHAT CAN I DO? A vitamin D deficiency might not lead to obvious symptoms, but those who are very low may have muscular pain or fragile bones. So, if you spend most of your time out of the sun, are experiencing muscular aches or weakness, or have been diagnosed with soft bones, ask your GP to check your levels via a blood test.

SKIN DEEP WE ALL NEED A LITTLE SUN TO DOSE UP ON VITAMIN D (SEE ABOVE), BUT TOO MUCH CAN CAUSE YOUR BGLs TO SPIKE. PROTECT YOUR SKIN AND SKIP THE BURN BY USING A HIGH-SPF PRODUCT, LIKE JOHN PLUNKETT’S SUPERFADE SUNSCREEN SPF 30+. SEE PLUNKETTS.COM.AU

Eat it to beat it People with type 2 can excrete higher levels of magnesium in their urine, which can lead to a deficiency. This essential mineral is vital for optimal health. GP Dr Gary Deed says an easy way to boost your magnesium levels is to include leafy greens, nuts and legumes in your diet. ‘These foods have other nutrients that may also assist with weight management,’ he says. Bonus!

Q Ask DR LINJAWI

Why do my BGLs spike when I have a headache or an injury?

A: Being in pain can elevate your blood glucose levels as your body processes pain as a type of stress. When you’re stressed, your body releases cortisol and adrenaline into the bloodstream, causing your heart to beat faster. This is your body’s way of sending extra blood (carrying oxygen, platelets and white blood cells) to the injured area to help it heal quickly. However, cortisol and adrenaline also prompt your body to release extra glucose and fatty acids. For people with diabetes, the extra glucose builds up in your bloodstream and leads to higher BGL readings. TRY THIS: One way to manage BGL spikes is to develop a diabetes sick-day plan. This may include eating fewer carbohydrate foods and/or increasing insulin or oral medication doses to counter the effects that pain has on your levels. Speak with your GP, endocrinologist or diabetes educator to figure out a plan that works for you. ➤ Dr Sultan Linjawi, endocrinologist Email your questions to: [email protected] Post: Diabetic Living, Q&A: Health, GPO Box 7805, Sydney, NSW 2001.

diabetic living SEPTEMBER/OCTOBER 2015 11

your nutrition

news • advice • research • products

Too corny!

Enjoy a tasty treat at the cinema, without the guilt. Dr Kate Marsh suggests taking a handful of mixed nuts or roasted chickpeas (Chic Nuts) for a savoury nibble, or sweeten it up with a dash of dried fruit. Pack your snack in a resealable bag and you’re good to go!

NEW RESEARCH SHOWS… ADOPTING A LOW-FAT VEGAN DIET MAY HELP TO REDUCE THE PAIN ASSOCIATED WITH DIABETIC NEUROPATHY. SPEAK TO YOUR DIETITIAN OR DIABETES EDUCATOR TO SEE WHETHER GOING VEGAN IS RIGHT FOR YOU.

TOP TIPS

Size it up Want to keep your portions in check without feeling like you’re missing out? Dr Kate Marsh has the answers

AT HOME

EATING OUT

● Switch to smaller plates.

● Order an entree-sized

● Always eat at the table.

main with a side serve of vegies or salad. ● Share your desserts. ● Ask for a doggy bag if your meal is too big. ● Choose small serving sizes when buying takeaways and resist the temptation of ‘upsizing’ your meal just because it’s a better deal.

● When serving your meals,

portion leftovers straight into containers and store in the fridge or freezer for later. ● If cooking for one, buy single serves, rather than large packs. ● Have a vegie soup or salad as an entree to up your vegie intake and reduce your hunger.

12 SEPTEMBER/OCTOBER 2015 diabetic living

Q Ask DR MARSH

Can a high-protein/low-carb diet help me to manage my type 2?

A: While cutting down on carbs and eating a bit more protein may help you lose weight, lower your BGLs and improve satiety, very low-carb/highprotein diets aren’t the way to go. In fact, experts have many concerns about the potential long-term health implications of these types of eating plans, as they restrict whole grains, fruits and some vegetables – foods that are known to help protect against chronic diseases like diabetes, heart disease and some types of cancer. As both the amount and type of carbohydrates you eat are important when you have diabetes, it’s vital that you choose the right kinds of carbs, and balance them out with lean protein and lower-carb vegies. This means replacing nutrient-poor, processed carbohydrate foods with nutrient-dense, fibre-rich, low-GI carbs like legumes, oats, barley, quinoa and wholegrain bread. Including these foods not only provides many health benefits, but also gives you more meal options, making your eating plan more sustainable in the long-term. ➤ Dr Kate Marsh, advanced accredited practising dietitian and credentialled diabetes educator Email your questions to: [email protected] Post: Diabetic Living, Q&A: Nutrition, GPO Box 7805, Sydney, NSW 2001.

PHOTOGRAPHY GETTY IMAGES, ISTOCKPHOTO

Pass (on) the popcorn

your exercise

news • advice • research • products

5

Research shows that doing just five minutes of daily outdoor exercise (like walking or gardening) can lift your mood, self-esteem and overall mental health.

If you’re short on time, try Christine Armarego’s speedy workout winners Did you know that doing just 20 minutes of moderate-to-intense exercise each day will help you maintain your fitness levels and better manage your BGLs? Love the sound of that! Give these quick and super-easy workout ideas a go: SHAPE UP AT HOME Put together a series of resistance exercises with 1 minute of cardio in between. For example, you can do 15 squats, then 1 minute of step-ups, or 15 lunges and 1 minute of jogging or marching on the spot. INCLUDE INTERVALS Walk for 2 minutes, then speed-walk for 1 minute. Repeat. Add some hills to really build intensity. SHAKE YOUR GROOVE THANG Got dinner on the stove? Use that simmer time to crank up some music and dance around your living room! BE A WATER WARRIOR Set yourself a lap goal in the pool, and see how many you can clock up in 20 minutes. Need an extra challenge? Add intervals of speed to really get your heart rate up.

BABY ON BOARD A SPANISH STUDY HAS REVEALED THAT WOMEN WHO EXERCISE DURING PREGNANCY ARE 30 PER CENT LESS LIKELY TO DEVELOP GESTATIONAL DIABETES THAN THOSE WHO ARE MORE SEDENTARY. NOW THAT’S A GREAT REASON TO GET MOVING! 14 SEPTEMBER/OCTOBER 2015 diabetic living

Q Ask CHRISTINE

Are there any health benefits to stretching before and after exercise?

A: Yes! Stretching before a workout will help you physically and mentally prepare yourself for exercise. Doing it after exercise reduces muscle soreness, so you can move more freely the next day. In general, stretching plays an important role in helping you maintain a good range of motion in your joints – something you need in your day-to-day life to help you reach the top shelf of the pantry, pick up the kids or grandkids, or even unhook a bra.

Your safe stretching plan ENSURE your technique is correct – if you aren’t confident, see an exercise physiologist to protect yourself from strain or injury. HOLD each stretch for at least 25 seconds, and keep breathing! AIM for a point where you can feel your muscles working, but not to where you feel pain. WORK each muscle group – back, chest, arms, core, lower back and legs. LISTEN to your body and stretch a little more where it feels stiff. A few moments of mild discomfort will help you recover faster. ➤ Christine Armarego, accredited exercise physiologist Email your questions to: [email protected] Post: Diabetic Living, Q&A: Exercise, GPO Box 7805, Sydney, NSW 2001.

PHOTOGRAPHY GETTY IMAGES, ISTOCKPHOTO

Got 20 minutes?

&/#",$ 01/2)&+&+

1 2

3

4

Sizes from 6 to 34 3 torso lengths per size Choice: modest cut or box leg Navy, y black and two new prints

Enj n oy the many benets of water exercise - easing pain, keeping joints mobile, reducing weight, staying active - without the struggle to get in and out of your swimsuit, with a SlipOn swimsuit. This world-wide patented design features an attractive double-wrap around bodice with adjustable pleating for gur attering style and comfort. The quality, y four way stretch fabric retains its shape for many seasons of swimming. Best of all it really l does take just minutes to slip on and off.

)RUGHWDLOVDQGRUGHULQJLQIRUPDWLRQ

7ROOIUHH$86 1=  ,QWHUQDWLRQDO  (PDLOLQIR#VOLSRQVZLPVXLWVFRP 32%R[2UHZD $XFNODQG1HZ=HDODQG

7KHUHYROXWLRQDU\VZLPVXLWWKDW

ZZZVOLSRQVZLPVXLWVFRP

VLPSO\VOLSVRQ

:($&&(37

DQGRII

your kids

news • advice • research • products

MENTAL HEALTH CHECK

Need a little extra support for yourself or your type 1 kids? Click onto sites such as Diabetes Counselling Online or Nabo. ‘The availability of online emotional wellbeing programs to complement face-to-face services is increasing,’ says psychologist Lisa Robins from St Vincent’s Hospital, Sydney. ‘They’re often low to no cost and can be accessed from anywhere, at any time.’ Nabo: You can form social or support groups with other parents and type 1 kids through this Facebook-like site for your local area. nabo.com.au

Little athletics

If your type 1 kids would like to play sport, exercise physiologist Christine Armarego says it’s just a matter of being prepared…

TALK ABOUT IT

CHECK ONCE, TWICE, AGAIN

REMEMBER TO BE PATIENT!

If your child is starting a new sport, talk to their diabetes educator or endocrinologist about whether their insulin needs adjusting. Ensure their teacher or coach is aware of their diabetes, too.

Test your child’s BGLs before a game. If they’re low, treat them quickly. Test their BGLs during and after exercise – especially if they’re doing a new activity, as this will have a greater impact on their levels.

Don’t get too discouraged if it takes time for your child’s BGLs to stabilise when they begin a new activity. If you persevere, the health benefits will be worth it in the end!

16 SEPTEMBER/OCTOBER 2015 diabetic living

Although my daughter’s type 1 is well controlled, I worry that she’ll have a hypo at night. Am I being paranoid about this?

A: Not at all! This was always my biggest fear with my boys, too. The way I allayed my concerns about night-time hypos was to establish a routine. When my sons were younger, this meant checking their levels before bedtime at 9.30pm and then again at 1am, after they were asleep. (My ex-husband and I would take it in turns, each doing a week of checking, so we didn’t get too tired.) If the kids were having a hypo at the 1am check, we gave them a snack – either some jelly beans with a banana, or Glucodin powder in 70ml of milk. These foods are easy to swallow and barely disrupted the kids’ sleep. In fact, sometimes I would ask the kids about it the next day and they couldn’t remember me pricking their fingers, or giving them food. That reassured me that they weren’t having their sleep, or really, their lives, disrupted by diabetes. ■ Elissa Renouf, owner of Diabete-ezy and mum of four kids with type 1. Her range of kid-friendly diabetes products is available at diabete-ezy.com Email your questions to: [email protected] Post: Diabetic Living, Q&A: Ask About Your Kids, GPO Box 7805, Sydney, NSW 2001.

PHOTOGRAPHY GETTY IMAGES, ISTOCKPHOTO

Click now for help

Diabetes Counselling Online: On this site, you’ll find answers to your management questions, plus tips for handling burnout, stress and depression. diabetescounselling.com.au

Q Ask ELISSA

It’s coming... We’re proud to announce our new campaign, Change 4 Life. It’s about reaching, engaging and helping Australians to live well

1. TAKE IT

2. CHECK IT

4

Change

LIFE

4. MOVE IT

3. SWAP IT

All will be revealed in the Nov/Dec issue of Diabetic Living, on sale 8 October. In partnership with

Rising TO THE occasion Food has always been at the centre of 56-year-old Christian Coenen’s world. A sixthgeneration baker, German-born Christian learned the trade in his father’s business, before moving to Paris and opening his own German bread factory. In 2006, he relocated to the Gold Coast and set up a string of bakeries, bringing German bread products to the Aussie public. From there, he moved into manufacturing and now sells his Herman Brot breads in supermarkets and health food stores around the country. When Christian received an unexpected type 2 diabetes diagnosis in 2013, he saw it as an opportunity to improve his health. At the same time, he decided to grow his business. The result is the launch of a certified low-carb/high-protein bread, and a massive 60-kilogram weight loss, which has led to a complete reversal of Christian’s type 2. Here’s how he did it...

Your diabetes diagnosis was a real wake-up call for you. How did it come about? ‘Before being diagnosed with type 2, I never thought about whether the food I was eating was healthy – I always just looked at it from the view of whether it was delicious or not. I ate everything from crème brûlée to Mars bars, and I was getting bigger and bigger. I had played sports when I was younger, but I couldn’t walk up staircases properly. My stomach was so huge, it was difficult even to fit behind the wheel when I was driving my car. ‘Strange as it sounds, I didn’t really think about my weight until the day that I got a stiff shoulder. I went to the doctor, and in addition to being told that I weighed 150kg, my urine was as sweet as syrup and I had very little feeling in one foot. My blood pressure was incredibly high and my blood sugar reading was 26. ‘Being told that I had type 2 was a shock for me. For the first time in my life, I was really confronted with illness. I was put on Diabex straightaway,

18 SEPTEMBER/OCTOBER 2015 diabetic living

Grains of truth!

WORDS REBECCA LAKE PHOTOGRAPHY ISTOCKPHOTO, PORTRAIT BY GREG SMITH, IKAPTURE

Meet the man who’s on a roll, baking his way to weight loss and taming his type 2

BE inspired

satisfied. I ended up losing between 1.5 and 2kg each week. I did it with a smile on my face, and without having to change my social life.’

BAKER’S DELIGHT

BEFORE

but after my second or third appointment, my GP told me, “Christian, we can’t help you any more. Type 2 diabetes is a disease that is better treated by you, rather than by a doctor. You need to change your life.” And I realised that he was right.’ What was your first step in making those life changes? ‘Well, it was pretty much by coincidence that at the same time, my friend Stefan – who is a miller and lives in Germany – and I began to develop a new type of bread. ‘Bread has always been full of carbs, so we were interested in seeing if we could make something that was low-carb and high-protein. I decided to become the guinea pig for developing the product, as,

‘My stomach was so huge, it was difficult to fit behind the wheel,’ says Christian of his former size (left). He lost about 2kg a week with sensible eating. ‘The best part was that I got to do it with a smile on my face.’

after all, who was better qualified to work on a healthy product than someone who needed to change his health? ‘After lots of testing of my bread, the result was a product with a low carb level of five per cent, a protein level of 26 per cent and a GI of 24, which has earned it a low-GI rating from the University of Sydney.’ Was your bread an integral part of your own weight loss? ‘When I was losing weight, I would have one or two slices of my bread for breakfast, which kept me full enough to have just a salad for lunch. At dinner, I would have a slice of the bread instead of pasta, rice or potatoes. And I found that I did not go back to the fridge for cheese or chocolate after dinner, as I was

How is your health now? ‘After losing 60 kilos, my blood sugar is down to between 4.8 and AFTER 5.1 on average. The pharmacy industry has lost me as a customer as I’m not on medication any more. And after barely being able to walk up a set of stairs, I recently completed a half-marathon, finishing in two hours and 11 minutes. I could never have done that two years ago! ‘I have been able to reverse my type 2 diabetes, and it feels great.’ So what’s coming up next for Herman Brot? ‘A number of Amcal and Terry White chemists have asked to stock the bread, and we hope to be on their shelves in the near future. We have a low-carb organic bread and a low-carb sandwich loaf in the pipeline, and low-carb/ high-protein noodles as well. The noodles have already been awarded a low-GI rating of 22, which is very exciting!’ ■

THE FACTS

WHAT: Herman Brot, bread manufacturers WHEN: Established in 2013 WHERE: hermanbrot.com.au

diabetic living SEPTEMBER/OCTOBER 2015 19

Editor’s note PRIORITY SUBSCRIPTION FORM

YES!

ONLY $40 THAT’S JUST $5 AN ISSUE FREE DELIVERY NEVER MISS AN ISSUE KEEP UP TO DATE

PLEASE HELP US

POST

Diabetic Living, Reply Paid 4983, Sydney, NSW 2001 (no stamp needed)

PHONE

1300 668 118 and quote P59DKZZA

SUBSCRIPTION OFFER

ONLY 5 AN ISSUE $

SAVE

37%

How our food works

for you nutrition info

see page 82

PER SERVE 1562kJ, protein 37g, total fat 15.4g (sat. fat 4.3g), carbs 18g, fibre 8g, sodium 262mg. • Carb exchanges 1¼. • GI estimate low. • Gluten-free option.

Peppercorn and herb-crusted lamb with bean salad This roast and salad takes lean and green to a whole new level!

see recipe, page 26 >>

22

FOOD light meals

Silverbeet, chicken and leek slice Here’s a neat way to enjoy your meat and veg, all in one lovely little package.

see recipe, page 26 >>

nutrition info PER SERVE 1071kJ, protein 29g, total fat 12g (sat. fat 4.9g), carbs 7g, fibre 2g, sodium 350mg. • Carb exchanges ½. • GI estimate low. • Gluten-free option.

Let’s take it

outside!

A-tisket, a-tasket, add these treats to your picnic basket. They’re ideal for a lazy afternoon at home, as well 23

FOOD light meals

Beetroot, spring vegetable and quinoa tabouli Colour me healthy... this vibrant salad is simply beeti-full!

see recipe, page 27 >>

nutrition info PER SERVE 1098kJ, protein 12g, total fat 12.8g (sat. fat 2.5g), carbs 23g, fibre 5.5g, sodium 271mg. • Carb exchanges 1½. • GI estimate low. • Gluten-free option. 24 SEPTEMBER/OCTOBER 2015 diabetic living

nutrition info PER SERVE 1070kJ, protein 7g, total fat 10.5g (sat. fat 3.8g), carbs 34g, fibre 4g, sodium 517mg. • Carb exchanges 21⁄3. • GI estimate medium. • Gluten-free option.

Fennel, onion and feta tart Puff pastry nests with caramelised filling spells... well, sublime.

see recipe, page 28 >>

diabetic living SEPTEMBER/OCTOBER 2015 25

FOOD light meals

Peppercorn and herb-crusted lamb with bean salad PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS SERVES 4 (AS A LIGHT MEAL)

½ tsp extra virgin olive oil 450g mini lamb leg roast, trimmed of excess fat 1 eggwhite (from 50g egg), whisked 3 tsp drained green peppercorns, finely chopped 1 cup flat-leaf parsley, finely chopped 2 tsp finely grated orange zest 1 clove garlic, crushed Bean salad 200g green beans, trimmed 1 bunch broccolini, ends trimmed 2 Tbsp freshly squeezed orange juice 2 tsp extra virgin olive oil Freshly ground black pepper, to season 1 small red onion, cut into thin slivers 2 Tbsp slivered almonds, toasted 4 x 30g wholemeal grain or sourdough rolls, or 4 slices gluten-free bread, to serve

1 Preheat oven to 200°C (fanforced). Line a small roasting pan with baking paper. Heat oil in a small non-stick frying pan. Add

26

lamb and cook for 2-3 minutes, turning often, or until well browned. Set aside to cool for 10 minutes. 2 Brush lamb all over with eggwhite. Combine peppercorn, parsley, orange zest and garlic on a large plate. Roll the lamb in parsley mixture, pressing any remaining mixture onto meat. Put lamb in prepared pan and roast for 25 minutes for medium, or until cooked to your liking. Transfer to a shallow dish and set aside to rest. 3 Meanwhile, to make the bean salad, bring a medium saucepan of water to the boil. Add beans and broccolini. Cook for 1 minute. Drain. Rinse under cold water and drain well. Pat dry with paper towel. Put in a bowl or container. Whisk orange juice and oil in bowl and season with pepper. Add to bean mixture with onion and toss to combine. Sprinkle with almonds. 4 Slice lamb and serve with bean salad and rolls. PACKING TIPS Rest the lamb, then slice and put in an airtight container lined with greaseproof paper. Seal and refrigerate until ready to take. Make the salad and put the dressing in a small separate container. Dress the salad when you’re ready to serve. Wrap the rolls in foil or keep in a resealable plastic bag. COOK’S TIP You can keep the lamb and salad in the fridge for up to 2 days.

Silverbeet, chicken and leek slice PREPARATION TIME: 15 MINS PLUS 15 MINS COOLING COOKING TIME: 50 MINS SERVES 6 (AS A LIGHT MEAL)

Cooking spray 2 tsp olive oil 400g chicken breast mince 1 leek, thinly sliced into rounds 2 cloves garlic, crushed 1 bunch silverbeet, inner stalk removed, shredded 8 x 50g eggs 160ml (2⁄3 cup) low-fat milk Freshly ground black pepper, to season 40g (¼ cup) wholemeal self-raising flour or gluten-free flour 65g (¾ cup) grated low-fat cheese 20g parmesan, finely grated Extra shaved parmesan, to serve (optional)

1 Preheat oven to 180°C (fanforced). Spray a 20cm (base measurement) square cake tin with cooking spray. Line base and sides with baking paper. 2 Heat half the oil in a large nonstick frying pan over a medium heat. Add mince and cook for 2-3 minutes or until browned (it does not need to be cooked through). Transfer to a large bowl.

Turn a weekend meal into a memorable occasion simply by CHANGING the scenery! Using a wooden spoon, break up the mince into smaller pieces. 3 Heat remaining oil in the same frying pan over a medium heat. Add leek and garlic. Cook, stirring often, for 5 minutes or until leek begins to soften. Increase heat to high and add silverbeet. Cook, tossing, for 3-4 minutes or until silverbeet begins to soften. Add the silverbeet mixture to mince mixture and toss to combine. Set aside for 15 minutes to cool. 4 Whisk eggs and milk in a large jug. Season with pepper. Add to mince and silverbeet mixture with flour and cheese. Spoon mixture into prepared tin and use the back of a spoon to smooth surface. Sprinkle parmesan over top. Bake for 35 minutes or until set and top is golden brown. Set aside in tin for 10 minutes before transferring to a wire rack. 5 Serve warm, at room temperature, or cold. Cut into pieces and sprinkle with extra parmesan to serve, if you like. PACKING TIP Cut the cooled slice into pieces. Pack in an airtight container, putting a piece of greaseproof paper between each layer.

COOK’S TIP Keep in the fridge for up to 3 days, or wrap individual pieces in plastic wrap and put in a freezer bag. Label, date and freeze for 3 months.

Beetroot, spring vegetable and quinoa tabouli PREPARATION TIME: 15 MINS COOKING TIME: 40 MINS SERVES 6 (AS A LIGHT MEAL)

½ bunch beetroot 135g (¾ cup) tricoloured quinoa 375ml (1½ cups) water 1 head (250g) broccoli, cut into small pieces 1 bunch asparagus, woody ends trimmed, finely chopped 50g walnuts, roughly chopped 100g reduced-fat feta, crumbled Honey and mustard dressing 1 Tbsp extra virgin olive oil 1 Tbsp honey ➤ diabetic living SEPTEMBER/OCTOBER 2015 27

1 Tbsp wholegrain mustard or gluten-free mustard Freshly squeezed juice of 1 lemon Freshly ground black pepper, to season

the top. Cover and refrigerate until ready to take with you. Pack the walnuts in a separate container. Sprinkle them over the salad, just before serving.

1 Trim leaves and stems from beetroot, leaving 2-3cm of stems attached. Put in a large saucepan and cover with plenty of cold water. Cover and bring to the boil over a high heat. Reduce heat to medium and cook, partially covered, for 40 minutes or until beetroot is tender when tested with a skewer. Drain well and set aside to cool. When beetroot is cool enough to handle, put on gloves and peel. Chop into small cubes and set aside. 2 Meanwhile, put quinoa and water in a small saucepan. Cover and bring to the boil. Reduce heat to medium-low and cook, covered, for 10-15 minutes or until all the liquid is absorbed. Transfer to a large bowl to cool. 3 Bring a small saucepan of water to the boil. Add broccoli and asparagus. Cover and return to the boil. Drain and rinse under cold water. Drain well. Set aside. 4 To make honey and mustard dressing, whisk all ingredients in a small bowl. 5 Add broccoli, asparagus and dressing to quinoa. Toss to combine. Add beetroot and toss gently. Put in a shallow serving bowl. Sprinkle with walnuts and feta. Serve.

COOK’S TIP This salad will keep in the fridge for up to 3 days.

PACKING TIPS Put the salad in a large airtight container. Sprinkle the feta over

1 Heat oil in a large non-stick frying pan over a medium heat. Add fennel and garlic. Stir to coat.

Fennel, onion and feta tart PREPARATION TIME: 10 MINS PLUS 30 MINS COOLING COOKING TIME: 50 MINS SERVES 4 (AS A LIGHT MEAL)

2 tsp extra virgin olive oil 2 bulbs fennel, trimmed, fronds reserved, very thinly sliced 2 cloves garlic, crushed 2 Tbsp brown sugar 1 Tbsp balsamic vinegar 1 sheet 25% reduced-fat puff pastry or gluten-free puff pastry 8 kalamata olives, pitted, halved or quartered 4 anchovy fillets, drained, cut lengthways into thin slices 50g egg, whisked 30g goat’s cheese or low-fat ricotta

Reduce heat to low and cook, stirring occasionally, for 20 minutes or until fennel is very soft. Add sugar and balsamic vinegar to pan. Increase heat to mediumhigh and cook, stirring often, for 5-10 minutes or until sugar begins to caramelise. Transfer mixture to a large dish and set aside for 30 minutes to cool. 2 Preheat oven to 210°C (fanforced). Line an oven tray with baking paper. Cut pastry into quarters and put on prepared tray. Divide the cooled filling between the pastry pieces, leaving a 1-2cm border all round. Top each with some olive and anchovy. Brush edges of pastry with a little egg. Fold in each pastry border over filling. Brush pastry edges with a little more egg. Bake for 15 minutes. 3 Sprinkle goat’s cheese on top of each tart and bake for a further 5 minutes or until pastry is golden brown. Sprinkle with some of the reserved fennel fronds and serve. PACKING TIP Make the tarts and set aside to cool. Arrange, in a single layer, in a large airtight container and keep in the fridge until ready to take to your picnic.

COOK’S TIP Keep tarts in the fridge for up to 3 days. To reheat, first preheat oven to 180°C (fan-forced). Line an oven tray with baking paper. Arrange tarts on the prepared tray and put in oven for 10 minutes or until warmed through. ■

Ditch the sandwiches and whip up some crispy tarts filled with SWEET AND SOUR goodness 28 SEPTEMBER/OCTOBER 2015 diabetic living

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BRETT STEVENS STYLING AMBER KELLER FOOD PREPARATION LUCY BUSUTTIL

FOOD light meals

Apricot chicken h a twist! wit

Remember this fruity-licious family fave from the ’70s? Well, it’s back, and it’s healthier and tastier than ever Apricot chicken PREPARATION TIME: 10 MINS COOKING TIME: 25 MINS SERVES 4 (AS A MAIN)

1 Tbsp olive oil 4 x 125g skinless chicken breast fillets, trimmed of fat 1 large brown onion, halved, very thinly sliced 2 cloves garlic, crushed 3 tsp curry powder 405ml can apricot nectar 500g piece Jap pumpkin, cut into 1cm pieces 150g (¾ cup) SunRice Doongara Clever Low GI White Rice 2 Tbsp finely chopped flat-leaf parsley 2 Tbsp chopped coriander 300g green beans, trimmed, steamed, to serve Extra coriander leaves, to serve (optional)

1 Heat half the oil in a large non-stick frying pan over a high heat. Add chicken and cook, turning occasionally, for 1½ minutes on each side or 30 SEPTEMBER/OCTOBER 2015 diabetic living

until well browned. Transfer to a plate and set aside. 2 Heat remaining oil in the same pan over a medium heat. Add onion and garlic. Reduce heat to low and cover. Cook, stirring occasionally, for 6-7 minutes or until onion softens. Add curry powder. Cook, stirring, for 30 seconds. Add apricot nectar and pumpkin. Bring to a simmer and cook, covered, over a medium-low heat for 10 minutes or until pumpkin is almost tender. 3 Meanwhile, cook rice in a medium saucepan of boiling water, following pack instructions or until tender. 4 Return chicken to pan and spoon over a little of the sauce. Cover and cook for a further 5 minutes or until chicken is cooked through and pumpkin is tender. Remove chicken from pan and cut into thick slices. 5 Drain rice and stir in parsley and coriander. Divide rice and beans between serving plates. Add chicken and spoon over sauce. Sprinkle with extra coriander, if using. Serve. ■

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BEN DEARNLEY STYLING AMBER KELLER FOOD PREPARATION WENDY QUISUMBING

FOOD cover star

Apricot chicken

on the

cover

With pumpkin for extra veg and a silky sweet sauce, it’s a real dinner winner!

see recipe, opposite page

gluten free

How our food works

nutrition info

for you see page 82

PER SERVE 1842kJ, protein 35g, total fat 7.3g (sat. fat 1.4g), carbs 55g, fibre 7g, sodium 69mg. • Carb exchanges 32⁄3 . • GI estimate low. • Gluten free. 31

FOOD mains

Planning the weekly menu has never been easier – your nutritious meals and shopping list, all done!

32 SEPTEMBER/OCTOBER 2015 diabetic living

Fish with avocado, beet and walnut salad Fire up the barbie for this delish fish dish. There’s colour, crunch and more to adore!

see recipe, page 40 >>

nutrition info PER SERVE 1914kJ, protein 35g, total fat 17.9g (sat. fat 2.3g), carbs 31g, fibre 15g, sodium 179mg. • Carb exchanges 2. • GI estimate low. • Gluten free.

gluten free

diabetic living SEPTEMBER/OCTOBER 2015 33

How our food works

nutrition info

for you see page 82

Left: PER SERVE 2112kJ, protein 36g, total fat 13.9g (sat. fat 5.3g), carbs 54g, fibre 9g, sodium 101mg. • Carb exchanges 3½. • GI estimate low. • Gluten free.

gluten free

Below: PER SERVE 1887kJ, protein 41g, total fat 14.4g (sat. fat 4.2g), carbs 35g, fibre 8g, sodium 98mg. • Carb exchanges 21⁄3. • GI estimate low. • Gluten free.

Creamy coconut and turmeric chicken curry The new spice is right in this coco-lossal hotpot!

see recipe, page 40 >>

GROCERIES Olives: Use on pizzas, in pasta sauces, as part of an antipasto platter or enjoy with a few vegie sticks for a quick and easy snack. Lemon pepper seasoning: Sprinkle over chicken, fish or seafood, then spray with cooking spray before barbecuing, pan-frying or grilling. Walnuts: Add to salads or use in pesto instead of pine nuts. Chop and add to a fruit salad for breakfast. Noodles: These make a great alternative to rice or pasta, or you can add them to stir-fries or soups. Brown rice: Use in place of your regular low-GI white rice, but be aware it takes longer to cook. It works well in a rice salad or as a quick lunch tossed with tuna, cucumber, tomato, leftover avocado and balsamic glaze. Coconut milk: Add to a banana smoothie for a little hint of coconut.

gluten free

Honey and rosemary steak with herbed greens Succulent, tender and sumptuous... and then there’s the beef!

34

see recipe, page 40 >>

FOOD mains

Roasted pumpkin, ricotta and asparagus pasta Need proof that going meat free is easy? Tuck in here and you’ll find it.

see recipe, page 41 >>

nutrition info PER SERVE 1798kJ, protein 24g, total fat 13.3g (sat. fat 4.6g), carbs 49g, fibre 11g, sodium 247mg. • Carb exchanges 31⁄3. • GI estimate low. • GIuten-free option.

diabetic living SEPTEMBER/OCTOBER 2015 35

Wok-seared soy and ginger tofu Go stir-crazy over this Asian-style sizzler!

see recipe, page 41 >>

nutrition info Left: PER SERVE 1800kJ, protein 29g, total fat 15.1g (sat. fat 2.1g), carbs 38g, fibre 15g, sodium 543mg. • Carb exchanges 2½. • GI estimate medium. • Gluten-free option. Below: PER SERVE 2094kJ, protein 31g, total fat 22g (sat. fat 4.4g), carbs 40g, fibre 7g, sodium 630mg. • Carb exchanges 22⁄3. • GI estimate low. • Gluten-free option.

FRUIT AND VEGETABLES Avocado: Mash or slice and use in sandwiches or salads. Lemon juice: Add to dressings or freeze in ice-cube trays for later use. Watercress: Use in salads in place of regular salad leaves. Cherry tomatoes: Great as a healthy snack with cubes of low-fat cheese. Rosemary, parsley and coriander: Herbs are a good way of adding flavour without extra fat or salt. Beetroot: Chop and add to salads. Ginger: Pour boiling water over ginger, mint and lemon slices for a tasty tea. CHILLED Tofu: Marinate in honey, soy, garlic and chilli and use in soups or stir-fries. Fresh pasta: Use instead of dry pasta and serve with a favourite sauce. Ricotta: Use in desserts (for recipes, see page 64) or as a spread on toast. 36

Smoked paprika and green olive salmon salad Zesty fish and a fresh Med mix – top nosh for a lazy weekend.

see recipe, page 42 >>

FOOD mains

GOOD for YOU Like aniseed flavours? Chances are, you’ll enjoy fennel. This Mediterranean native is a good source of vitamin C, folate, fibre and potassium, which can help lower high blood pressure. In some cultures, people also chew the seeds to freshen their breath!

Couscous, chicken and fennel salad Make it a Moroccan affair with a touch of aniseed. It’s aromatherapy for the soul!

see recipe, page 42 >>

nutrition info PER SERVE 1986kJ, protein 41g, total fat 12.6g (sat. fat 2.4g), carbs 45g, fibre 7g, sodium 612mg. • Carb exchanges 3. • GI estimate medium.

diabetic living SEPTEMBER/OCTOBER 2015 37

FOOD mains

CHEWING

fat

THE

Oils and fats are an essential part of a balanced diet, but too often we label all of them as ‘bad’. Here’s how to choose the right types for good health The message from medical professionals and ad campaigns over the past five decades or so has been loud and clear: eating fat is bad for you. However, we now know that not all fat is created equal. In fact, the right kinds of fat – smart fats – are essential for wellbeing. THE GOOD Monounsaturated and polyunsaturated fats have been linked to higher ‘good’ cholesterol (HDL) and decreased ‘bad’ cholesterol (LDL). Research suggests that eating these kinds of fats in moderation can improve your BGLs and reduce your risk of developing heart disease. You can find them in plant oils – olive, sunflower, canola, rice bran – as well as in nuts, fish, seeds, avocados and soy.

These types of fats are also a staple of the Mediterranean diet, which is considered to be one of the healthiest diets in the world. THE BAD The ones to avoid are saturated and trans-unsaturated (trans) fats. These are strongly linked to increased risk of raised cholesterol, particularly bad LDL cholesterol, which is associated with heart disease and stroke. While there aren’t a lot of trans fats in Australia, you’ll find saturated fats (which are usually solid at room temperature) in animal fats such as chicken skin, fat on meat, full-cream dairy, butter, margarine, in packaged products like biscuits and pastries, as well as in palm and coconut oils. CHOOSING WELL It’s important to remember that fat of any type is a concentrated source of energy, typically containing 37kJ per gram. In comparison, carbs have 16kJ and protein has 17kJ per gram.

38 SEPTEMBER/OCTOBER 2015 diabetic living

Make sensible choices when eating fats, particularly if you’re watching your weight, as eating too much ‘healthy’ fat can also cause kilo creep.

Try this… EATING SMART FATS Sprinkle your cereal or low-fat plain Greek-style yoghurt with a few teaspoons of raw nuts or seeds. Spread avocado on your toast instead of butter. Mix a teaspoon of olive oil with lemon juice and drizzle over your salad. Enjoy tuna, salmon, mackerel or sardines 2-3 times a week, as oily fish are high in healthy omega-3 fatty acids.

1

2 3 4

SCAN AND SAVE Use the free viewa app to scan this page and save this list to your phone. Handy!

GROCERIE

100g pkt Ain S sl Moroccan M ey Harriott edley Cous C 280g jar gre ous e 52g jar lemo n olives n pepper seasoning 100g pkt wa ln 440g pkt Wo uts k Singapore S ka Shelf Fresh tyle Noodles 750g pkt Su n Low GI Brow Rice Doongara n 165ml can T Rice CC Light Coconut Mil k 125g can ch ickpeas

FRUIT & V

300g Carism EGETABLES a 1kg pumpkin potatoes 150g fresh u n 150g sugar snshelled peas 50g mixed sa ap peas 50g baby ro lad leaves ck 1 bulb fenne et l 2 leeks 1 brown onio 250g button n 3 bunches a mushrooms sp 150g green aragus beans 2 corncobs

1 avocado 4 lemons 2 Lebanese cu 1 bunch wate cumbers 1 red onion rcress 250g punne t 1 bunch rose cherry tomatoes 1 bunch flat- mary le 1 bunch cori af parsley ander 250g pkt pre baby beetro -cooked o Piece fresh g t inger

MEAT AND

250g skinless POULTRY breast fillet chicken 4 small chick e 2 x 100g piece n drumsticks s lean rump steak

CHILLED

300g pkt firm 375g pkt fre tofu sh 500g tub Pa pasta ntalica Light Ricotta Chee se

SEAFOOD

200g skinless salmon fillets and boneless

2 x 150g pie ce firm white fi s boneless sh fillets

BAKERY

2 x 70g sourd

ough rolls

HAVE AT H

Olive oil coo OME king spray Olive oil Extra virgin o Freshly grou live oil n Wholegrain d black pepper mustard 5 cloves garl ic Smoked pap ri Ground turm ka Ground cori eric a Ground cum nder in Chilli flakes Honey Balsamic vin e Balsamic gla gar ze Sweet chilli sa Salt-reduced uce Brown suga soy sauce r Massel Salt R Style Stock C educed Chicken Low-fat milk ubes

39

FOOD mains cucumber in a large bowl. Add beet, avocado and walnut, and toss to combine. 4 Divide salad between serving plates. Drizzle with balsamic glaze and serve with fish and corn.

Fish with avocado, beet and walnut salad PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 2 (AS A MAIN)

2 tsp lemon pepper seasoning 2 corncobs, husk and silk removed 2 x 150g pieces boneless firm white fish fillets Olive oil cooking spray Avocado, beet and walnut salad 2 cups picked watercress leaves 1 Lebanese cucumber, peeled into ribbons 125g pre-cooked beetroot, cut into thin wedges ½ small avocado, cut into thin slices 20g walnuts, broken into pieces 2 tsp balsamic glaze

1 Preheat a barbecue plate on medium-high. Sprinkle half the lemon seasoning on corncobs and wrap in foil. Add to barbecue and reduce heat to medium. Cook for 20 minutes, turning occasionally, or until corn is tender. Cut into thirds. 2 Meanwhile, spray each side of fish with cooking spray and sprinkle with remaining lemon pepper seasoning. Add fish to barbecue plate and cook for 2½ minutes on each side or until cooked through. 3 To make avocado, beet and walnut salad, toss watercress and

40

Creamy coconut and turmeric chicken curry PREPARATION TIME: 10 MINS COOKING TIME: 45 MINS SERVES 2 (AS A MAIN)

75g (1⁄3 cup) SunRice Doongara Low GI Brown Rice 1 tsp olive oil 1 brown onion, cut into thin wedges 4 small chicken drumsticks, skin removed 1½ tsp ground turmeric 1 tsp ground coriander 1 tsp ground cumin 1 Massel Salt Reduced Chicken Style Stock Cube 250ml (1 cup) boiling water 125ml (½ cup) TCC Light Coconut Milk 500g pumpkin, peeled, chopped 150g sugar snap peas, trimmed 1 Tbsp brown sugar Coriander leaves, to serve

1 Cook rice in a small saucepan of boiling water, following packet instructions. Drain well. Set aside.

2 Meanwhile, heat oil in a large heavy-based saucepan over a medium heat. Add onion. Cook, stirring often, for 5 minutes or until onion softens. Add chicken. Increase heat to high. Cook for 3-4 minutes, turning often, or until chicken browns. Add turmeric, coriander and cumin. Cook, stirring, for 1 minute. 3 Combine stock cube and water in a jug. Add to pan with chicken and stir. Stir in coconut milk. Add pumpkin, cover and bring to a simmer over a medium heat. Cook, covered for 20 minutes. Remove the lid and cook, uncovered, for 15 minutes, adding sugar snap peas and rice for the last 5 minutes of cooking. Stir in brown sugar. 4 Divide curry between serving bowls. Top with coriander. Serve.

Honey and rosemary steak with herbed greens PREPARATION TIME: 10 MINS PLUS 15 MINS MARINATING COOKING TIME: 10 MINS SERVES 2 (AS A MAIN)

1 Tbsp honey 2 cloves garlic, crushed 2 tsp finely chopped rosemary Pinch chilli flakes (optional)

2 tsp extra virgin olive oil Finely grated zest and freshly squeezed juice of 1 lemon or lime 2 x 100g pieces lean rump steak, trimmed of fat 2 tsp balsamic vinegar Extra 1 tsp freshly squeezed lemon juice 1 Tbsp finely chopped flat-leaf parsley Freshly ground black pepper, to season 300g Carisma potatoes, cut into wedges, steamed, to serve 1 bunch asparagus, woody ends trimmed, steamed and halved, to serve 150g green beans, trimmed, steamed and halved, to serve

1 Combine honey, garlic, rosemary, chilli (if using), oil, lemon zest and juice in a shallow dish. Add steak and turn to coat. Set aside for 15 minutes (or up to 4 hours, if time permits) to marinate. 2 Whisk vinegar, extra lemon juice, 3 tsp of the parsley and pepper in a small bowl. Set aside. 3 Preheat a barbecue grill or chargrill pan on medium. Add steak and cook for 2 minutes on each side, for medium, or until cooked to your liking. Cover loosely with foil and set aside for 2 minutes to rest. 4 Toss potato in remaining parsley. Put potato on serving plates with steaks. Put asparagus and beans in a bowl. Add dressing to vegetables and toss to coat. Serve with steak and potato.

Roasted pumpkin, ricotta and asparagus pasta PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 2 (AS A MAIN)

500g pumpkin, peeled, chopped 1 leek, trimmed, washed, cut into rounds Olive oil cooking spray 1 bunch asparagus, diagonally sliced 200g fresh pasta or gluten-free pasta 200g Pantalica Light Ricotta Cheese 2 Tbsp low-fat milk 50g (2 cups) baby rocket 15g walnuts, chopped, to serve Freshly ground black pepper, to serve

1 Preheat oven to 200°C (fanforced). Line a roasting pan with baking paper. Arrange pumpkin and leek in pan. Spray with cooking spray. Roast for 15 minutes or until pumpkin is almost tender. Spray asparagus with cooking spray and add to pan. Roast for a further 5 minutes. 2 Meanwhile, bring a medium saucepan of water to the boil. Add pasta and cook following

pack instructions, or until al dente. Drain well, reserving 2 Tbsp of the cooking liquid. Return pasta to pan. 3 Whisk ricotta, milk and reserved pasta water in a small bowl until smooth. Add to pasta and cook over a low heat for 2 minutes or until the ricotta mixture is hot and coats the pasta. Add rocket, pumpkin, leek and asparagus. Toss well to combine. 4 Divide pasta between shallow serving bowls. Sprinkle over walnut and pepper. Serve.

Wok-seared soy and ginger tofu PREPARATION TIME: 10 MINS PLUS 30 MINS MARINATING COOKING TIME: 15 MINS SERVES 2 (AS A MAIN)

220g Wokka Shelf Fresh Singapore Noodles or gluten-free noodles 1 Tbsp sweet chilli sauce or gluten-free sweet chilli sauce 1 Tbsp salt-reduced soy sauce or gluten-free soy sauce 2 cloves garlic, crushed 3cm piece ginger, peeled, finely grated Freshly squeezed juice of 1 lemon 250g firm tofu, sliced 2 tsp olive oil ➤

41

FOOD mains

1 Put noodles in a heatproof bowl. Cover with boiling water and set aside for 5 minutes to soften. Drain and set aside. 2 Combine chilli sauce, soy sauce, garlic, ginger and lemon juice in a shallow dish. Add tofu and turn to coat. Cover and set aside for 30 minutes (or longer, if time permits) to marinate. 3 Heat 1 tsp of the oil in a large wok over a high heat. Drain tofu, reserving marinade. Add tofu to wok and cook for 2-3 minutes or until tofu is browned. Transfer to a plate. 4 Heat remaining oil in wok over a medium-high heat. Add leek and mushroom and stir-fry for 4-5 minutes or until leek is soft. Add asparagus and stir-fry for 1 minute. Add noodles, reserved marinade and tofu to wok. Stir-fry for 2 minutes or until noodles are heated through. Divide between serving bowls, top with coriander and serve.

Smoked paprika and green olive salmon salad PREPARATION TIME: 10 MINS PLUS 15 MINS MARINATING COOKING TIME: 10 MINS SERVES 2 (AS A MAIN)

6 green olives, pitted 1 clove garlic Zest and freshly squeezed juice of ½ lemon 1 tsp extra virgin olive oil 1 tsp smoked paprika 200g skinless and boneless salmon fillets Olive oil cooking spray 2 Tbsp water ½ bulb fennel, very thinly sliced, fronds reserved 1 Lebanese cucumber, thinly sliced ¼ red onion, very thinly sliced ½ punnet cherry tomatoes, quartered 2 x 70g sourdough rolls or gluten-free rolls, to serve

1 Put olives, garlic and lemon zest on a chopping board. Using a large sharp knife, chop until finely chopped and well combined. Transfer to a shallow dish and stir in lemon juice, oil and paprika. Add salmon and turn to coat. Set aside for 15 minutes (or up to 4 hours, if time permits) to marinate. 2 Spray a medium non-stick frying pan with cooking spray and heat over a medium heat. Add salmon and cook for 3 minutes on each side, or until just cooked through. Transfer to a plate, cover loosely with foil and set aside to rest slightly. Add any remaining marinade to pan with water and bring to the boil. Set aside. 3 Put fennel, cucumber, onion and tomato in a large bowl. Toss to combine. Flake salmon into large pieces. Add to salad with reserved marinade mixture from pan. Toss gently to combine. Divide between serving bowls. Top with reserved fennel fronds and serve with bread rolls.

42 SEPTEMBER/OCTOBER 2015 diabetic living

Couscous, chicken and fennel salad PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 2 (AS A MAIN)

250g skinless chicken breast fillet, trimmed of fat, split lengthways Olive oil cooking spray Freshly ground black pepper, to season 75g (½ cup) fresh peas 100g pkt Ainsley Harriott Moroccan Medley Cous Cous 125g can chickpeas, rinsed, drained 50g (2 cups) mixed salad leaves ½ bulb fennel, finely shredded Dressing Finely grated zest and freshly squeezed juice of ½ lemon 1 tsp wholegrain mustard 3 tsp extra virgin olive oil

1 Preheat a chargrill pan on medium-high. Spray chicken with cooking spray and season with pepper. Add to pan. Reduce heat to medium and cook for 3 minutes on each side. Transfer to a plate, cover with foil. Set aside. 2 Bring a small saucepan of water to the boil over a high heat. Add peas and cook for 2 minutes. Drain and rinse under cold water. 3 Meanwhile, cook couscous following pack instructions. Set aside to cool for 5 minutes. 4 Chop chicken and add to a bowl with peas, couscous, chickpeas, salad and fennel. Toss to combine. 5 To make dressing, whisk lemon zest and juice, mustard, oil and pepper. Add to salad and serve. ■

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY ANDY LEWIS STYLING KRISTEN WILSON FOOD PREPARATION SHARON KENNEDY

1 leek, cut in half lengthways, cut crossways into thin strips 250g button mushrooms, halved 1 bunch asparagus, woody ends trimmed, diagonally sliced Chopped coriander leaves, to serve

Cleaning kitchen surfaces is an essential chore, but it in seconds with Pine O Cleen total shine system

SPARKLING SHINE Pine O Cleen Pomegranate Blossom Kitchen Expert Spray is the ultimate solution to quickly and easily cut through tough, baked-on stovetop grease, leftover food stains and spills. The results give cabinets, benchtops and sinks a dazzling shine you can see and a lasting you can smell in seconds. Visit www.pineocleen.com.au Always read the label. Use only as directed. *E. coli, salmonella and staphylococcus

QUICK TIDY-UPS If you need a quick once-over or between bigger cleans, grab a convenient pop-up pack of Pine O Cleen Crisp Apple Wipes. Simply wipe over your surfaces, taps, sinks and splashbacks to remove dirt and give a beautiful shine and a fresh fragrance.

RESTORE FLOORS Hard flooring can have a hard life between foot traffic, scuffs and life’s inevitable spills. Make it shine with Pine O Cleen Pomegranate Blossom Floor Cleaner. Just a little in warm water will whisk away dirt and grime and help leave a gorgeous shine and a fresh fragrance.

FOOD makeover

YOUR NEW...

He alt h y c la s s ic

Fish ’n’ chips F

riday night fish and chips is a great Aussie tradition. However, due to its high fat content, this scrumptious dish has been deleted from many a family menu. Until now! By ditching the deep-fryer and coating the fish in a crispy, oven-baked crumb, we’ve halved the kilojoules and fat while still keeping that awesome crunch factor. This meal includes a cool coleslaw with tangy citrus flavours in a light mayo dressing.

Fish ’n’ chips PREPARATION TIME: 10 MINS COOKING TIME: 40 MINS SERVES 2 (AS A MAIN)

500g Carisma potatoes, peeled, cut into 2cm-thick chips 2 Tbsp wholemeal plain flour 2 tsp no-added-salt lemon pepper seasoning 50g egg 2 Tbsp low-fat milk 35g (¼ cup) Kellogg’s Corn Flakes Crumbs 20g (¼ cup) dried wholegrain breadcrumbs

4 x 100g pieces firm white boneless fish fillets 3 tsp extra virgin olive oil 2 tsp finely chopped rosemary 1 clove garlic, crushed Olive oil cooking spray Lemon wedges, to serve Coleslaw 1 cup finely shredded red or green (or a mix) cabbage 1 small carrot, coarsely grated 1 green shallot, thinly diagonally sliced 1 Tbsp 97% fat-free mayonnaise 1 Tbsp freshly squeezed orange juice ½ tsp wholegrain mustard Freshly ground black pepper, to season

1 Preheat oven to 210°C (fanforced). Line 2 oven trays with baking paper. 2 Put potato in a large saucepan. Cover with cold water. Cover and bring to the boil over a high heat. Drain well and set aside to cool slightly. Pat dry with paper towel. 3 Meanwhile, put flour and seasoning on a plate. Whisk egg and

44 SEPTEMBER/OCTOBER 2015 diabetic living

milk in a shallow bowl. Combine crumbs on a plate. Dip fish into flour mixture, shaking off any excess. Dip into egg mixture, followed by crumbs. Put fish on 1 prepared tray. 4 Put chips, oil, rosemary and garlic in a large bowl. Toss to combine. Arrange chips, in a single layer, on second prepared tray. Bake for 20 minutes. Reduce oven temperature to 200°C. Spray fish with cooking spray and add to oven. Bake for 15-20 minutes or until fish is crisp on the outside and cooked through, and chips are light golden brown. 5 To make coleslaw, combine cabbage, carrot and shallot in a large bowl. Whisk mayonnaise, orange juice and mustard in a small bowl. Season with pepper. Add to salad and toss well to coat. 6 Serve fish and chips with coleslaw and lemon wedges. COOK’S TIP You can replace the lemon pepper seasoning with any mixture of dried herbs or spices, or even chopped fresh herbs and finely grated lemon zest. ■

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BEN DEARNLEY STYLING AMBER KELLER FOOD PREPARATION THERESSA KLEIN

Wait until you taste this light and lovely version of a takeaway fave. It packs a crunch and comes with a you-beaut, tangy slaw

Fish ‘n’ chips Life’s a beach with this finger-lickin’ feast – newspaper wrapping is optional!

see recipe, opposite page

How our food works

nutrition info

for you see page 82

PER SERVE 2209kJ, protein 43g, total fat 13.2g (sat. fat 2.8g), carbs 54g, fibre 8g, sodium 468mg. • Carb exchanges 32⁄3. • GI estimate low.

SCAN AND SHARE Use the free viewa app to scan this page and share this recipe with friends!

diabetic living SEPTEMBER/OCTOBER 2015 45

Roast chicken stuffed with basil and mozzarella Melt-in-the-mouth chook and veg, straight from the oven of club Med!

see recipe, page 50 >>

gluten free

How our food works

nutrition info

for you see page 82

PER SERVE 1955kJ, protein 41g, total fat 14.2g (sat. fat 4.5g), carbs 39g, fibre 7g, sodium 459mg. • Carb exchanges 22⁄3. • GI estimate low. • Gluten free.

46 SEPTEMBER/OCTOBER 2015 diabetic living

FOOD mains

Cooking for one Dine in style every night with our quick and easy, fuss-free meals

nutrition info Beef bibimbap How’s this for a smorgasbord of flavours and textures – it’s Korean for this and that!

see recipe, page 50 >>

PER SERVE 2064kJ, protein 38g, total fat 15.2g (sat. fat 4.3g), carbs 47g, fibre 6g, sodium 554mg. • Carb exchanges 3¼. • GI estimate low. • Gluten-free option.

diabetic living SEPTEMBER/OCTOBER 2015 47

FOOD mains

Roasted zucchini, capsicum and ricotta tart Easy and cheesy, this vegie-nice slice puts the flaky back into pastry.

see recipe, page 50 >>

nutrition info PER SERVE 1739kJ, protein 17g, total fat 15.2g (sat. fat 5.2g), carbs 53g, fibre 7g, sodium 586mg. • Carb exchanges 3½. • GI estimate low. • Gluten-free option.

48 SEPTEMBER/OCTOBER 2015 diabetic living

GOOD for YOU Lovely leek has a sweet flavour when cooked and belongs to the same family as onion and garlic, so it contains similar beneficial antioxidants. Loaded with fibre, vitamins and minerals, it’s also one of the top 41 powerhouse fruits and vegies.

Chicken, leek and prosciutto meatloaf Dinner’s all wrapped up with this satisfying surprise parcel.

see recipe, page 51 >>

nutrition info PER SERVE 1840kJ, protein 39g, total fat 15.4g (sat. fat 5.3g), carbs 33g, fibre 5g, sodium 720mg. • Carb exchanges 3¼. • GI estimate low.

diabetic living SEPTEMBER/OCTOBER 2015 49

Roast chicken stuffed with basil and mozzarella

10 minutes or until chicken is cooked through. 4 To make dressing, whisk all ingredients in a small bowl until combined. 5 Transfer chicken, potato, tomatoes and olives to a serving plate. Drizzle over dressing and serve.

PREPARATION TIME: 10 MINS COOKING TIME: 35 MINS SERVES 1 (AS A MAIN)

1 large Carisma potato, cut into cubes Extra virgin olive oil cooking spray 125g chicken breast fillet, trimmed of fat 20g mozzarella, thinly sliced 5 small basil leaves 125g truss cherry tomatoes 5 kalamata olives Dressing ¼ cup basil leaves, finely chopped 2 tsp freshly squeezed lemon juice ½ tsp extra virgin olive oil 1 tsp caster sugar

1 Preheat oven to 220°C (fanforced). Line a small ovenproof dish with baking paper. Add potato and spray with cooking spray. Roast for 25 minutes, or until almost tender. 2 Meanwhile, make a slit along length of chicken, without cutting all the way through. Stuff with mozzarella and basil, and secure with a toothpick. Spray a small non-stick frying pan with cooking spray. Heat over a medium-high heat. Add chicken and cook for 2-3 minutes, turning often, or until browned. Transfer to a plate. 3 Spray tomatoes with cooking spray. Add to the dish with the potato along with chicken and olives. Reduce oven temperature to 180°C (fan-forced). Cook for

Beef bibimbap PREPARATION TIME: 10 MINS PLUS 15 MINS MARINATING COOKING TIME: 10 MINS SERVES 1 (AS A MAIN)

80g lean rump steak, trimmed of fat, very thinly diagonally sliced 1 Tbsp Masterfoods Teriyaki Marinade 2cm piece ginger, finely grated 1 clove garlic, crushed 1 tsp olive oil 50g shiitake mushrooms, very thinly sliced 50g egg ½ x 250g pkt SunRice Low GI White Steamed Rice, heated, following pack instructions 1 small carrot, coarsely grated ½ cup bean sprouts 1 tsp chilli sauce or gluten-free chilli sauce, to serve 1 green shallot, sliced, to serve (optional)

1 Put beef, teriyaki marinade, ginger and garlic in a small bowl and toss to coat. Set aside for 15 minutes to marinate. 2 Heat ½ tsp of the oil in a small non-stick frying pan over a medium-high heat.

50 SEPTEMBER/OCTOBER 2015 diabetic living

Add the mushroom and cook, stirring often, for 3-4 minutes or until mushroom softens. Transfer to a bowl. 3 Heat half the remaining oil in the same frying pan over a medium-high heat. Add egg and cook for 2-3 minutes or until white is set and edges are crisp. Transfer to a plate. Heat remaining oil in the pan over a high heat. Add beef and cook for 1-2 minutes or until beef is just tender. Transfer to a plate. 4 Arrange heated rice, carrot, sprouts, beef and mushroom in a serving bowl. Top with egg and shallot, if you like. Spoon over chilli sauce and serve. COOK’S TIP If you like, you can replace the shiitake mushrooms with button mushrooms, or any other variety of mushroom. You can use low-GI brown rice instead of white rice.

Roasted zucchini, capsicum and ricotta tart PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 1 (AS A MAIN)

¼ sheet reduced-fat puff pastry or gluten-free pastry 3 Tbsp low-fat ricotta ¼ tsp finely grated lemon zest 1 Tbsp chopped flat-leaf parsley 1 small clove garlic, crushed Freshly ground black pepper, to season ½ zucchini, thinly sliced into rounds

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BRETT STEVENS STYLING MARIE-HÉLÈNE CLAUZON FOOD PREPARATION LUCY BUSUTTIL

FOOD mains

50g drained roasted red capsicum strips 1 tsp extra virgin olive oil 2 tsp thyme leaves 50g sourdough roll or gluten-free roll, to serve 15g (½ cup) salad leaves, to serve

1 Preheat oven to 210°C (fanforced). Line a small oven tray with baking paper. Lay pastry on prepared tray and use a small, sharp knife to mark a 5mm border around the edges of the pastry, being careful not to cut all the way through. 2 Combine ricotta, lemon zest, parsley, garlic and pepper in a small bowl. Spread over pastry, up to the cut line. Arrange zucchini and capsicum over ricotta mixture. Drizzle oil over vegetables and sprinkle with thyme. Bake for 15-18 minutes or until pastry is golden brown. Serve with bread roll and salad leaves.

Chicken, leek and prosciutto meatloaf PREPARATION TIME: 10 MINS COOKING TIME: 30 MINS SERVES 1 (AS A MAIN)

Cooking spray ½ tsp extra virgin olive oil ½ leek, finely chopped 50g sweet potato, finely grated

1 clove garlic, crushed 2 Tbsp couscous 60ml (¼ cup) boiling water 2 thin slices (20g) prosciutto 100g chicken breast mince 1 egg yolk (from 50g egg) Freshly ground black pepper, to season 25g (1 cup) rocket leaves, to serve 10g parmesan shavings, to serve

1 Preheat oven to 180°C (fanforced). Spray a 375ml (1½ cup) ovenproof ramekin or 7.5cm (base measurement) x 13cm (top measurement) pie dish with cooking spray. Put on a small oven tray. 2 Heat oil in a small non-stick frying pan over a medium heat. Add leek, sweet potato and garlic. Cook, stirring occasionally, for 6-7 minutes or until vegetables soften. Set aside to cool slightly. 3 Meanwhile, put couscous in a small heatproof bowl. Pour over boiling water. Cover with a small plate or a piece of foil. Set aside for 3-4 minutes to allow water to be absorbed. Use a fork to lightly separate couscous grains. Line base and sides of the ramekin or pie dish with prosciutto. 4 Combine chicken mince, egg yolk, couscous and leek mixture in a medium bowl. Season with pepper. Spoon mixture into the prepared dish, pushing down firmly. Pull any overhanging pieces of prosciutto over the mixture. Bake for 20 minutes or until meatloaf is cooked through. Turn out onto a serving plate. Add rocket leaves to the plate and sprinkle with parmesan. Serve. ■

diabetic living SEPTEMBER/OCTOBER 2015 51

Yes, peas!

It’s easy to be green with AT THEIR BEST Fresh peas are available for most of the year and are at their peak, which means they taste the best and are cheapest, from September to November. There are three types of peas: green or garden, which you shell; sugar snap – these look like green peas and have a crisp, edible pod and seeds; and snow peas, which have edible pods and seeds and are flat in shape. SELECT For the best flavour, choose plump, bright green pods. The peas should be glossy, crunchy and sweet. PREPARE Green peas Remove from the pod before cooking or serving. Serve raw or microwave, steam or boil for 3-4 minutes or until tender. Snow peas Trim and remove the fibrous string from the sides. Serve raw or microwave or steam for 1-2 minutes.

these vitamin-rich vegies

Sugar snap peas Trim the ends. Serve raw or microwave or steam for 1-2 minutes. STORE Green peas are naturally high in sugar but lose their sweetness after harvesting, so are best eaten soon after purchase. Store them in a plastic bag in the crisper section of your fridge for 2-3 days. NUTRITION The humble green pea is packed with vitamins and minerals – just one serve (75g) of peas contains as much vitamin C as three large apples. To reduce the loss of vitamins during cooking, boil peas in a small amount of water. Peas are a good source of dietary fibre (about 4g per serve). One serve of peas contains 8g of carbohydrate (half an exchange).

52 SEPTEMBER/OCTOBER 2015 diabetic living

And, peas have a low glycaemic load, meaning they are an excellent choice when it comes to managing your BGLs. QUICK IDEAS Snow peas and sugar snap peas are ideal for use in salads, stir-fries or eaten on their own as a snack. They are also good as a dipper for low-fat hummus or tzatziki. For a quick and tasty side, cook green peas in a small saucepan of boiling water until just tender. Drain and toss with shredded mint, lemon zest, black pepper and a dash of extra virgin olive oil. Green up your mash by adding a handful of shelled peas when your potatoes are almost finished boiling. Drain well. Mash the vegies, then mix in a little grated parmesan, a dollop of extra-light sour cream, chopped parsley and a sprinkle of black pepper.

IN season

Pea, chicken and asparagus risotto Give peas a chance. When they come out of their shells, they can really sweeten your meal!

see recipe, page 56 >>

How our food works

nutrition info

for you see page 82

PER SERVE 2126kJ, protein 41g, total fat 12.8g (sat. fat 5.1g), carbs 52g, fibre 8g, sodium 407mg. • Carb exchanges 3½. • GI estimate medium. • Gluten free.

gluten free diabetic living SEPTEMBER/OCTOBER 2015 53

nutrition info PER SERVE 2058kJ, protein 37g, total fat 13.4g (sat. fat 3.4g), carbs 53g, fibre 5g, sodium 517mg. • Carb exchanges 3½. • GI estimate medium. • Gluten-free option.

Satay beef and snow pea noodles Bright strips of greenery add extra crunch and pop to this perfect bowl of plenty.

see recipe, page 56 >>

54

IN season

Prawn, avocado and sugar snap pea salad Vibrant, zesty, fragrant and lush – it’s a delicious 10 for this refreshing seafood combo.

see recipe, page 57>>

gluten free

nutrition info PER SERVE 1402kJ, protein 30g, total fat 14.5g (sat. fat 2.8g), carbs 16g, fibre 9g, sodium 460mg. • Carb exchanges 1. • GI estimate low. • Gluten free.

diabetic living SEPTEMBER/OCTOBER 2015 55

Pea, chicken and asparagus risotto PREPARATION TIME: 10 MINS COOKING TIME: 35 MINS SERVES 2 (AS A MAIN)

2 tsp extra virgin olive oil 200g chicken breast fillet, trimmed of fat, split in half 1 Massel Salt Reduced Chicken Style Stock Cube 500ml (2 cups) water 1 leek, halved lengthways, thinly sliced 2 cloves garlic, crushed 110g (½ cup) arborio rice 150g (1 cup) freshly shelled peas (see Cook’s Tip) Extra 60ml (¼ cup) water 1 bunch asparagus, woody ends trimmed, halved lengthways 40g reduced-fat feta, crumbled Freshly ground black pepper, to season 20g grated parmesan, to serve

1 Heat half the oil in a medium non-stick frying pan over a medium-high heat. Add chicken and cook for 2-3 minutes on each side or until cooked through. Transfer to a plate and cover loosely with foil. Set aside. 2 Mix stock cube and water in a small saucepan. Bring to the boil, then reduce heat to low. Keep stock at a gentle simmer. 3 Heat remaining oil in a medium saucepan over a medium heat. Add leek and garlic. Cook, stirring often, for 6-7 minutes or until leek

is very soft. Add rice and increase heat to high. Cook, stirring, for 2 minutes or until grains appear slightly glassy. Reduce heat to medium. Add a ladleful of hot stock to the rice mixture and cook, stirring, until the liquid is completely absorbed. Continue to add stock, a ladleful at a time, making sure all of the stock is absorbed before adding more. Cook for a further 12 minutes or until rice is just tender. 4 Meanwhile, put peas and extra water in a shallow microwave dish. Cover and cook on high/100% for 2 minutes. Add asparagus, cover and cook for a further 2 minutes or until vegetables are just tender. Drain and set aside. 5 Diagonally slice chicken and add to rice mixture along with feta and peas. Season with pepper. Stir gently until chicken is heated through. Divide risotto between serving bowls. Top with asparagus, sprinkle over parmesan and serve immediately. COOK’S TIP You need about 300g unshelled peas to yield 150g shelled peas. If fresh peas are not available, you can substitute the same quantity of frozen peas.

Satay beef and snow pea noodles PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 2 (AS A MAIN)

56 SEPTEMBER/OCTOBER 2015 diabetic living

220g Wokka Shelf Fresh Thin Hokkien Noodles or gluten-free noodles 1 tsp olive oil 150g lean rump steak, trimmed of fat, diagonally sliced 1 brown onion, thinly sliced 100g snow peas, trimmed, halved lengthways 1 red capsicum, thinly sliced 125g pkt fresh baby corn, halved lengthways 1 Tbsp water Fresh coriander leaves, to serve (optional) Satay sauce 1 Tbsp light crunchy peanut butter 3 tsp salt-reduced soy sauce or gluten-free soy sauce 1 Tbsp sweet chilli sauce or gluten-free sweet chilli sauce Freshly squeezed juice of ½ lemon

1 To make satay sauce, whisk all ingredients in a small bowl. Set aside. 2 Put noodles in a medium bowl and cover with plenty of boiling water. Set aside for 3 minutes to soften. Drain well and set aside. 3 Heat half the oil in a large non-stick wok over a high heat. Add beef and stir-fry for 1-2 minutes or until just cooked. Transfer to a bowl. Heat remaining oil in the wok over a medium-high heat. Add onion, snow peas, capsicum and corn. Stir-fry for 2 minutes. Add water, cover and cook for 2 minutes or until vegetables are just tender. 4 Add noodles and satay sauce to the wok. Toss until combined and heated through. Add beef and toss to combine. Divide between serving bowls. Top with coriander, if you like. Serve.

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY ALAN BENSON STYLING MICHELLE NOERIANTO FOOD PREPARATION SHARON KENNEDY

IN season

Prawn, avocado and sugar snap pea salad PREPARATION TIME: 10 MINS COOKING TIME: 5 MINS SERVES 2 (AS A LIGHT MEAL)

150g sugar snap peas, trimmed 500g cooked king prawns, peeled and deveined, tails intact 1 Lebanese cucumber, peeled into ribbons 2 oranges, skin and white pith removed, cut into segments 1 cup mint leaves ½ avocado, thinly sliced Dressing 2 Tbsp freshly squeezed orange juice 3 tsp extra virgin olive oil 4cm piece fresh ginger, peeled, finely grated 1 clove garlic, crushed Freshly ground black pepper, to season

1 Bring a small saucepan of water to the boil. Add peas and cook for 1 minute. Drain and rinse under cold water until cool. Pat dry with paper towel and transfer to a large bowl. 2 Add prawns, cucumber, orange segments and mint to the bowl. Toss to combine. Add avocado and toss gently to combine. 3 To make dressing, whisk together all ingredients in a small bowl. 4 Divide salad between shallow serving bowls. Drizzle over dressing and serve. ■ 57

Herbed corn and ricotta fritters with avocado and tomato salsa Flip out over these pan-tastic hotcakes, and a fruity juice to wash ’em down.

see recipe, page 61 >>

How our food works

nutrition info

for you see page 82

PER SERVE 1881kJ, protein 24g, total fat 17.3g (sat. fat 6g), carbs 43g, fibre 13g, sodium 353mg. • Carb exchanges 2¾. • GI estimate low.

58 SEPTEMBER/OCTOBER 2015 diabetic living

FOOD breakfasts

Breakfast OF champions Celebrate the special man in your life with a beaut brekkie this Father’s Day. It’s worth getting out of bed for!

Smoky baked beans with bacon Begin the day on a high with a hearty homemade version of a comfort-food classic.

see recipe, page 62 >>

nutrition info PER SERVE 1081kJ, protein 11g, total fat 9g (sat. fat 1.5g), carbs 29g, fibre 8g, sodium 500mg. • Carb exchanges 2. • GI estimate low. • Gluten-free option.

diabetic living SEPTEMBER/OCTOBER 2015 59

FOOD breakfasts

Spice it up with rich salsa and a soft-cooked egg. Add more chilli IF YOU DARE!

Huevos rancheros Start a Mexican rave with these perfect little pots. There’s chips to dip, too!

see recipe, opposite page >>

nutrition info PER SERVE 1070kJ, protein 11g, total fat 10.9g (sat. fat 3.1g), carbs 26g, fibre 4g, sodium 441mg. • Carb exchanges 12⁄3. • GI estimate medium. • Gluten-free option. 60

dishes. Arrange dishes on an oven tray. Using a spoon, make a hollow in the middle of the filling to create space for an egg. Crack 1 egg into each dish. Bake for 12 minutes or until eggs are just set but yolks are runny. Set aside for 2 minutes before serving. 4 Top with coriander leaves and serve with the tortilla chips.

Huevos rancheros PREPARATION TIME: 10 MINS COOKING TIME: 1 HOUR SERVES 4 (AS A BREAKFAST)

4 Old El Paso Light Tortillas, cut into triangular pieces or 4 gluten-free wraps 1 Tbsp olive oil 1 large brown onion, finely chopped 2 cloves garlic, finely chopped 1 small red chilli, deseeded, finely chopped 1 large red capsicum, chopped 500g very ripe tomatoes, chopped 60ml (¼ cup) salt-reduced vegetable stock 4 x 50g eggs Coriander leaves, to serve

1 Preheat oven to 180°C (fanforced). Arrange tortilla triangles, in a single layer, on 2 oven trays. Bake for 8-10 minutes or until crisp. Transfer to a plate and set aside to cool. 2 Meanwhile, heat oil in a large non-stick frying pan over a medium heat. Add onion, garlic and chilli. Cook, stirring occasionally, for 7-8 minutes or until onion softens. Add capsicum, tomato and stock. Cover and bring to a simmer. Reduce heat to medium-low and cook, covered, stirring occasionally, for 20 minutes. Remove lid and stir. Cook, uncovered, for 15-20 minutes or until mixture thickens. Set aside for 10 minutes to cool slightly. 3 Divide mixture between 4 shallow 250ml (1 cup) ovenproof

COOK’S TIP If you like a bit of extra heat, leave in the chilli seeds and add a pinch of ground chilli with the fresh.

Herbed corn and ricotta fritters with avocado and tomato salsa PREPARATION TIME: 20 MINS COOKING TIME: 15 MINS SERVES 4 (AS AN OCCASIONAL BREAKFAST)

250g fresh corn kernels (from 2 small cobs) 60ml (¼ cup) water 4 x 50g eggs, at room temperature, separated 250g Pantalica Light Ricotta Cheese 20g finely grated parmesan 80g (½ cup) wholemeal self-raising flour 60ml (¼ cup) low-fat milk 1⁄3 cup chopped flat-leaf parsley ½ bunch chives, snipped or chopped Freshly ground black pepper, to season 1 Tbsp olive oil ➤

diabetic living SEPTEMBER/OCTOBER 2015 61

Extra flat-leaf parsley, to serve 4 Tbsp extra-light sour cream, to serve Lime wedges, to serve (optional) Avocado and tomato salsa ½ small avocado, chopped 125g cherry tomatoes, quartered Freshly squeezed juice of 1 lime Freshly ground black pepper, to season Strawberry and apple juice 2 x 250g punnets strawberries, hulled, chopped 2 chilled Granny Smith apples, quartered, cored, finely chopped 2 chilled oranges, peeled, pith removed, finely chopped 1 cup ice cubes 125ml (½ cup) chilled water

1 Put corn kernels and water in a small microwave bowl. Cover and cook on high/100% for 1½ minutes. Drain and set aside to cool for 10 minutes. 2 Put egg yolks, ricotta and parmesan in a large bowl and whisk to combine. Add flour and milk. Whisk until well combined. Stir in parsley and chives. Season with pepper. Stir in corn. Set aside. Using electric beaters, whisk eggwhites until soft peaks form. Add to ricotta mixture and fold through until just combined. 3 To make avocado and tomato salsa, combine all ingredients in a small bowl. Set aside. 4 To make strawberry and apple juice, put all ingredients in a large blender and process until smooth,

in 2 batches, if necessary. Pour between 4 serving glasses. 5 Heat half the oil in a large nonstick frying pan over a medium heat. Add 3 Tbsp of the batter and spread out slightly. Repeat 3 times to make 4 fritters in total. Cook for 2-3 minutes, or until bubbles appear on the surface and fritters are golden underneath. Turn over and cook for a further minute or until fritters are cooked through. Transfer fritters to a plate and cover loosely with foil. Repeat with remaining oil and batter, in 2 more batches, to make 12 fritters in total. 6 Divide fritters between serving plates. Top with avocado and tomato salsa and extra parsley. Serve with sour cream, lime wedges, if using, and strawberry and apple juice. HEALTH TIP Making your own juice is a healthy way to go. You know exactly what goes into your drink. And, because it’s made with fresh fruit, there are no additives or preservatives.

Smoky baked beans with bacon PREPARATION TIME: 15 MINS COOKING TIME: 25 MINS SERVES 4 (AS A BREAKFAST)

1 Tbsp olive oil 60g Weight Watchers Bacon, chopped 1 large brown onion, finely chopped 2 cloves garlic, finely chopped 3 tsp smoked paprika 400g can no-added-salt chopped tomatoes 125ml (½ cup) water 1 Tbsp brown sugar 50g (2 Tbsp) sachet no-added-salt tomato paste 2 x 400g cans white beans, rinsed, drained 4 x 40g slices wholegrain sourdough bread or gluten-free bread, toasted, to serve 1 Tbsp light margarine, to serve

1 Heat oil in a large saucepan over a medium heat. Add bacon and cook for 2 minutes, stirring often, or until light golden brown. Add onion and garlic. Cook, stirring often, for 6-7 minutes or until onion softens. Add paprika and cook, stirring, for 1 minute. 2 Add tomato, water, sugar and tomato paste to the pan. Bring to a simmer. Cook for 10 minutes, stirring occasionally. Add beans and cook for a further 5 minutes or until mixture is thick. 3 Put toast on serving plates, spread with margarine and serve with bean mixture. COOK’S TIP For a different flavour and texture, replace one of the cans of white beans with a can of chickpeas. ■

Make brekkie the main event, with rustic eggs, fab fritters and BEST-EVER beans on toast 62 SEPTEMBER/OCTOBER 2015 diabetic living

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BEN DEARNLEY STYLING AMBER KELLER FOOD PREPARATION WENDY QUISUMBING

FOOD breakfasts

Baked orange and passionfruit cheesecake It’s all dazzle and drizzle and fabulous fruity flavours! Enjoy this slice of the sweet life.

see recipe, page 70 >>

How our food works

nutrition info

for you see page 82

PER SERVE 381kJ, protein 4g, total fat 4.5g (sat. fat 2.7g), carbs 7g, fibre 1g, sodium 97mg. • Carb exchanges ½. • GI estimate low.

64 SEPTEMBER/OCTOBER 2015 diabetic living

FOOD desserts

Sweetness

&LIGHT

Tickle your fancy big-time with these lusciously low-kilojoule creations

nutrition info PER SERVE 523kJ, protein 6g, total fat 3.7g (sat. fat 1.9g), carbs 18g, fibre 0.5g, sodium 45mg. • Carb exchanges 1¼. • GI estimate medium.

Chocolate and ricotta Swiss roll Try a bit of roll play with this legend of the sponge world. Truly sublime.

see recipe, page 70 >>

diabetic living SEPTEMBER/OCTOBER 2015 65

GOOD for YOU Delicious cinnamon may help curb sugar cravings, so trick your brain into thinking it’s having a sweet fix by sprinkling this aromatic spice on your cereal or adding it to smoothies! It’s also long been used in traditional medicine to treat bronchitis.

Apricot, cinnamon and apple scrolls Round and round they go... and where they stop, the fruity bits flow!

see recipe, page 72 >>

nutrition info PER SERVE 551kJ, protein 2.8g, total fat 3.2g (sat. fat 0.8g), carbs 22g, fibre 3g, sodium 162mg. • Carb exchanges 1½. • GI estimate medium.

66 SEPTEMBER/OCTOBER 2015 diabetic living

FOOD desserts

nutrition info PER SERVE (with sugar) 584kJ, protein 4g, total fat 5.1g (sat. fat 2.2g), carbs 20g, fibre 1g, sodium 140mg. • Carb exchanges 11⁄3. • GI estimate medium.

PER SERVE (with sugar substitute) 454kJ, protein 4g, total fat 5.1g (sat. fat 2.2g), carbs 11g, fibre 1g, sodium 140mg. • Carb exchanges 2⁄3. • GI estimate low.

Lemon tart Mellow-yellow looks and an oh-so-tangy filling... what’s not to love?

see recipe, page 72 >>

diabetic living SEPTEMBER/OCTOBER 2015 67

nutrition info PER SERVE (with sugar) 436kJ, protein 2.2g, total fat 2.4g (sat. fat 0.6g), carbs 18g, fibre 1g, sodium 64mg. • Carb exchanges 1¼. • GI estimate medium. PER SERVE (with sugar substitute) 365kJ, protein 2.2g, total fat 2.4g (sat. fat 0.6g), carbs 14g, fibre 1g, sodium 64g. • Carb exchanges 1. • GI estimate medium.

Baked jam doughnuts Enjoy pops of raspberry deliciousness in every bite. Dough so nice!

see recipe, page 73 >>

68

FOOD desserts

nutrition info PER SERVE 848kJ, protein 6g, total fat 5.7g (sat. fat 2g), carbs 32g, fibre 2g, sodium 203mg. • Carb exchanges 2. • GI estimate medium.

Chocolate whoopee pie ice-cream sandwiches If you’re short on time, opt for this sweet package deal – simply bake and fill!

see recipe, page 73 >>

Special occasion? These pies in the sky really stack up as CROWD-PLEASERS! diabetic living SEPTEMBER/OCTOBER 2015 69

Peach and buttermilk French toast with ricotta cream PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 4 (AS AN OCCASIONAL DESSERT)

2 x 50g eggs 125ml (½ cup) buttermilk 2 Tbsp skim milk ¼ tsp ground cinnamon 3 Tbsp Queen Maple Flavoured Syrup (sugar free) 4 x 30g slices sourdough bread or gluten-free bread, halved 20g light margarine 300g drained peach slices in natural juice, to serve 2 Tbsp Pantalica Light Ricotta Cheese, whisked until smooth, to serve Extra ground cinnamon, to serve

1 Whisk eggs, buttermilk, milk, cinnamon and 2 Tbsp of the maple syrup in a shallow dish. Dip bread into milk mixture, turning, to coat. Transfer bread to a plate. 2 Heat margarine in a large non-stick frying pan over a medium heat. Add prepared bread and cook for 2-3 minutes on each side or until golden brown. 3 Transfer toast to serving plates. Top evenly with peach slices and ricotta. Sprinkle with extra cinnamon, drizzle over remaining maple syrup and serve.

Baked orange and passionfruit cheesecake

Chocolate and ricotta Swiss roll

PREPARATION TIME: 15 MINS PLUS 1 HOUR COOLING AND 4 HOURS CHILLING COOKING TIME: 50 MINS SERVES 12 (AS A DESSERT)

PREPARATION TIME: 20 MINS PLUS 30 MINS COOLING COOKING TIME: 15 MINS SERVES 12 (AS A DESSERT)

Cooking spray 3 sponge finger biscuits, split lengthways 250g tub light cream cheese 200g Pantalica Light Ricotta Cheese ¾ cup Equal Spoonful Zest and freshly squeezed juice of 1 small orange 2 x 50g eggs 6 passionfruit, halved

1 Preheat oven to 140°C (fanforced). Spray an 18cm (base measurement) springform tin with cooking spray. Line base and sides with baking paper. Arrange biscuit in base of tin, cutting to fit. Put tin on an oven tray. 2 Using electric beaters, beat cream cheese, ricotta and Equal Spoonful in a medium bowl until smooth. Add orange zest and juice and beat to combine. Add eggs, one at a time, beating after each addition until just combined. Stir in pulp from 3 passionfruit. 3 Pour mixture into prepared tin and smooth surface. Bake for 45-50 minutes or until just set. 4 Switch off oven, leaving cheesecake to cool for 1 hour. Refrigerate for 4 hours, to chill. 5 To serve, remove cheesecake from tin and transfer to a serving plate. Drizzle over remaining passionfruit pulp. Cut into slices and serve.

70 SEPTEMBER/OCTOBER 2015 diabetic living

Cooking spray Icing sugar, for dusting Cocoa powder, for dusting 4 x 50g eggs 110g (½ cup) caster sugar 40g (¼ cup) plain flour 2 Tbsp Dutch cocoa Ricotta cream 300g Pantalica Light Ricotta Cheese 3 Tbsp icing sugar, sifted 1 tsp vanilla essence 20g dark chocolate, finely grated

1 Preheat oven to 180°C (fanforced). Spray a 30 x 25cm Swiss roll tin with cooking spray. Line with baking paper. Lay a 30 x 40cm piece of baking paper on a flat surface. Dust with a little icing sugar and cocoa powder. 2 Using electric beaters, whisk eggs and sugar for 7-8 minutes or until mixture is thick and pale. Sift flour and Dutch cocoa over egg mixture. Using a large metal spoon, fold in flour mixture until just combined. Pour into prepared tin and carefully spread in a thin layer to cover base of tin. 3 Bake for 12 minutes or until just cooked but not sticky. Turn out hot sponge onto dusted baking paper. Remove paper from cooked base. Starting at a short end of sponge, and using the dusted paper as a guide, roll into a log shape. ➤

FOOD desserts

Peach and buttermilk French toast with ricotta cream And now for something completely different... it’s the toast of the town!

see recipe, opposite page >>

nutrition info PER SERVE 740kJ, protein 7.6g, total fat 4.9g (sat. fat 1.5g), carbs 25g, fibre 3g, sodium 220mg. • Carb exchanges 12⁄3. • GI estimate low. • Gluten-free option.

diabetic living SEPTEMBER/OCTOBER 2015 71

FOOD desserts

COOK’S TIP To store the sponge, put in an airtight container and keep in the fridge for up to 2 days.

Apricot, cinnamon and apple scrolls PREPARATION TIME: 20 MINS COOKING TIME: 20 MINS SERVES 12 (AS A DESSERT)

120g (¾ cup) wholemeal self-raising flour 115g (¾ cup) self-raising flour 1¼ tsp ground cinnamon 60g light margarine 70g (1⁄3 cup, firmly packed) brown sugar 125ml (½ cup) low-fat milk Extra flour, for dusting 40g dried apricots, finely chopped 1 small apple, unpeeled, quartered, finely chopped

1 tsp of the cinnamon in a bowl. Add 40g of the margarine. Using your fingertips, rub in margarine until the mixture resembles fine crumbs. Stir in 2 Tbsp of the brown sugar. Add milk and, using a flat-bladed knife, mix until dough begins to come together. Turn out dough onto a lightly floured surface and bring together to form a ball. 2 Roll out dough on a piece of floured baking paper until about 30 x 35cm. Spread over half of the remaining margarine. Sprinkle with dried apricot, apple, remaining cinnamon and half of the remaining sugar. Starting at a long side, roll dough into a log shape, enclosing filling as you go. Cut log into 12 even pieces. Arrange in a circular pattern on prepared tray, about 1cm apart. 3 Melt remaining margarine and brush tops of scrolls. Sprinkle with remaining sugar. Bake for 15-18 minutes or until cooked through. Serve warm. COOK’S TIPS If you’d like to try a different flavour, replace the ground cinnamon with mixed spice and the apricots with dried figs. The scrolls are best eaten on the day they are made. Or, wrap them individually in plastic wrap and put in a resealable freezer bag. Expel any air. Label, date and freeze for up to 3 months. To reheat, wrap in foil and warm in a 150°C (fan-forced) oven for 5-10 minutes.

1 Preheat oven to 190°C (fanforced). Line an oven tray with baking paper. Combine flours and 72 SEPTEMBER/OCTOBER 2015 diabetic living

Lemon tart PREPARATION TIME: 20 MINS PLUS 15 MINS CHILLING AND 45 MINS COOLING COOKING TIME: 1 HOUR 10 MINS SERVES 12 (AS A DESSERT)

Cooking spray 1 sheet 25% reduced-fat shortcrust pastry Plain flour, for dusting Filling 300g carton extra-light sour cream 110g (½ cup) caster sugar or granulated sugar substitute 5 x 50g eggs Finely grated zest of 1 lemon 125ml (½ cup) freshly squeezed lemon juice 150g tub Vanilla Bean Frûche, to serve Icing sugar, to serve (optional)

1 Preheat oven to 190°C (fanforced). Spray a 22cm (base measurement) loose-based flan tin with cooking spray. Roll out pastry on a lightly floured surface, until large enough to line prepared tin. Trim to fit. Use any leftover pastry to fill any gaps. Prick pastry base with a fork. Line pastry case with a piece of baking paper and fill with baking beans or rice. Put on an oven tray and refrigerate for 15 minutes, to chill. 2 Bake pastry case for 15 minutes. Carefully remove paper and beans. Reduce oven temperature to 180°C (fan-forced). Return pastry to oven and bake for a further 8 minutes or until pastry is just cooked through. Set aside

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY ALAN BENSON STYLING KRISTEN WILSON FOOD PREPARATION SHARON KENNEDY

Cover with a tea towel and set aside for 30 minutes or until cool. 4 Meanwhile, to make ricotta cream, whisk ricotta, icing sugar and vanilla essence in a bowl until smooth. Stir in grated chocolate. 5 Unroll sponge. Spread ricotta cream on sponge. Starting from a short side, roll up sponge to enclose filling. (Don’t worry if it cracks a little on rolling.) Transfer to a serving platter. Dust with a fine layer of cocoa powder, followed by a fine layer of icing sugar. Cut into slices and serve.

for 15 minutes to cool slightly. Reduce oven temperature to 140° C (fan-forced). 3 To make filling, whisk sour cream in a medium bowl until smooth. Add sugar and eggs and whisk until smooth. Add lemon zest and juice and whisk until smooth. Pour into a jug. 4 Put pastry case on middle oven shelf and carefully pour in filling. Bake for 30-40 minutes or until just set. Set aside for 30 minutes to cool. Serve with Frûche and dust with icing sugar, if you like. COOK’S TIP To store the tart, put in an airtight container and keep in the fridge for up to 3 days.

Baked jam doughnuts PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 12 (AS A DESSERT)

Cooking spray 80g (½ cup) wholemeal plain flour 75g (½ cup) self-raising flour 60g (¼ cup) caster sugar or granulated sugar substitute 50g egg 80ml (1⁄3 cup) low-fat milk 40g light margarine, melted, cooled 1 tsp vanilla extract 3 Tbsp 100% raspberry or strawberry fruit spread Icing sugar, to serve

2 Combine flours and sugar in a medium bowl. Whisk egg, milk, margarine and vanilla in a small bowl. Add egg mixture to flour mixture and stir until combined. 3 Spoon in enough batter to come halfway up each prepared patty pan hole. Push 1 tsp of the raspberry spread into batter in each patty pan. Spoon remaining batter over spread. Smooth surface. 4 Bake doughnuts for 10 minutes or until cooked when tested with a skewer. Set aside in tin for 5 minutes before transferring to a wire rack. Serve warm or at room temperature. Dust with icing sugar and serve. COOK’S TIP The doughnuts are best eaten on the day they are made. Or, wrap them individually in plastic wrap and put in a resealable freezer bag. Expel any air. Label, date and freeze for up to 3 months. To reheat, wrap in foil and warm in a 150°C (fan-forced) oven for 5-10 minutes.

Chocolate whoopee pie ice-cream sandwiches PREPARATION TIME: 20 MINS COOKING TIME: 10 MINS SERVES 8 (AS AN OCCASIONAL DESSERT)

Chocolate whoopee pie biscuits 60g light margarine 60g (1⁄3 cup, lightly packed) brown sugar 1 tsp vanilla essence 50g egg, lightly whisked 30g (¼ cup) Dutch cocoa, sifted 150g (1 cup) plain flour ½ tsp baking powder 125ml (½ cup) skim milk

1 To make chocolate whoopee pie biscuits, preheat oven to 180°C (fan-forced). Line 2 large oven trays with baking paper. Using a pencil and a 7.5cm round biscuit cutter, trace 8 circles onto each piece of paper (to make 16 circles in total). Put papers, with circles facing down, on prepared trays. 2 Using a wooden spoon, mix margarine and sugar in a medium bowl until well combined. Add vanilla essence and egg and mix until well combined. Add cocoa, flour, baking powder and milk. Mix until well combined and a thick batter forms. 3 Spoon about 1 Tbsp of the batter onto each circle. Using a small palette knife, spread the batter to cover each circle with an even thickness. Bake for 10 minutes or until just cooked. Set aside on the tray for 5 minutes before transferring to a wire rack for 10 minutes or until cooled. 4 Spoon a scoop of ice-cream onto the flat side of 8 of the whoopee pie biscuits. Spread carefully to cover each biscuit. Sandwich with a second biscuit. Dust with cocoa, if you like. Serve. COOK’S TIP

1 Preheat oven to 180°C (fanforced). Spray 12 x 30ml (1½ Tbsp) patty pan tins with cooking spray.

8 x 30g scoops Streets Blue Ribbon Light Vanilla ice cream Dutch cocoa, to serve (optional)

The chocolate whoopee pie biscuits can be kept in an airtight container for up to 3 days before filling. ■

diabetic living SEPTEMBER/OCTOBER 2015 73

Guest

INGREDIENT Not just a pretty package, this clever sweetener takes the guesswork out of sugar-free cooking

Why we love… Equal Spoonful

● Equal Spoonful is a real sugar substitute – with one teaspoon (8kJ) giving the equivalent sweetness of one teaspoon of sugar (70kJ). ● This versatile sweetener can be used in a wide variety of recipes, from everyday to special treats. You can also sprinkle it over fruit and yoghurt or

74 SEPTEMBER/OCTOBER 2015 diabetic living

on your cereal, add it to your favourite drinks as well as use in sauces, marinades and dressings. ● The easy-to-grip and simple-to-store 113g jar contains 226 serves and, thanks to its unique resealable twist cap, offers stress-free sprinkling and pouring. Visit equalchoice.com.au

SPONSORED feature

Mini strawberry tarts PREPARATION TIME: 10 MINS PLUS 30 MINS COOLING AND 15 MINS CHILLING COOKING TIME: 20 MINS MAKES 12 (1 PER PERSON, AS A SNACK)

1 sheet 25% reduced-fat shortcrust pastry 1½ Tbsp vanilla bean yoghurt, to serve Quick strawberry jam 375g strawberries, chopped ¾ cup Equal Spoonful 80ml (1⁄3 cup) water Freshly squeezed juice of 1 large lime

1 To make quick strawberry jam, put strawberry, Equal Spoonful, water and lime juice in a medium saucepan. Cover and bring to a simmer over a high heat. Cook, covered, for 5 minutes. Remove lid and reduce heat to medium. Cook for 20 minutes or until mixture has reduced and thickened to a jamlike consistency. Transfer to a bowl and set aside to cool for 30 minutes. 2 Meanwhile, preheat oven to 180°C (fan-forced). Lay pastry sheet on a flat surface. Using a 6.5cm round cutter, cut 12 rounds from pastry sheet, discarding excess pastry. Use rounds to line

12 x 30ml (1½ Tbsp) patty pans. Prick bases using a fork. Refrigerate for 15 minutes, to chill. Add to oven and bake for 10-12 minutes or until pastry is golden brown. Transfer to a wire rack to cool for 10 minutes. 3 To serve, spoon strawberry jam evenly between pastry cases. Top each tart with ½ tsp of the vanilla bean yoghurt. Serve. ➤

How our food works

nutrition info

for you see page 82

PER SERVE 154kJ, protein 1.2g, total fat 0.8g (sat. fat 0.4g), carbs 6g, fibre 1g, sodium 20mg. • Carb exchanges 1⁄3. • GI estimate medium.

diabetic living SEPTEMBER/OCTOBER 2015 75

nutrition info PER SERVE 693kJ, protein 10g, total fat 4.7g (sat. fat 2.3g), carbs 20g, fibre 1g, sodium 104mg. • Carb exchanges 11⁄3. • GI estimate low. • Gluten free.

gluten free

Creamy banana custards PREPARATION TIME: 10 MINS PLUS 20 MINS COOLING COOKING TIME: 40 MINS SERVES 4 (AS AN OCCASIONAL DESSERT)

Cooking spray 750ml (3 cups) low-fat milk 2 x 50g eggs 2⁄3 cup Equal Spoonful 1 tsp vanilla essence 1 very ripe banana, mashed Pinch ground cinnamon

1 Preheat oven to 140°C (fan-forced). Spray 4 x 250ml (1 cup) shallow

ovenproof dishes with cooking spray. Arrange prepared dishes in a deep ovenproof dish. 2 Put milk, eggs, Equal Spoonful and vanilla in a jug and whisk to combine. Stir in banana. Pour mixture evenly between prepared dishes. Sprinkle over cinnamon. Pour boiling water into dish, until it comes halfway up the sides of the small dishes. Bake for 35-40 minutes or until mixture is set. 3 Remove dishes from water and set aside for 20 minutes, to cool slightly. Serve warm, or refrigerate to serve chilled.

76 SEPTEMBER/OCTOBER 2015 diabetic living

SPONSORED feature

Homemade lemon gingerade PREPARATION TIME: 10 MINS PLUS 30 MINS INFUSING AND 2 HOURS CHILLING COOKING TIME: 5 MINS MAKES 185ML (¾ CUP) SYRUP SERVES 6 (1½ TBSP SYRUP PER SERVE)

Ice cubes, to serve Extra lemon slices, ginger slices and mint leaves, to serve Chilled soda water, to serve

Lemon and ginger syrup 250ml (1 cup) freshly squeezed lemon juice 1 cup Equal Spoonful 4cm piece fresh ginger, thinly sliced ½ cup mint leaves

1 To make lemon and ginger syrup, put lemon juice, Equal Spoonful, ginger and mint in a small saucepan. Cook, stirring, over a medium heat until Equal

dissolves. Continue cooking until the mixture almost comes to a simmer. Remove from heat and set aside, covered, for 30 minutes for the flavours to infuse. Strain syrup into a jug or jar with a lid. Refrigerate for 2 hours, to chill. 2 To serve, put ice cubes, extra lemon slices, ginger slices and mint leaves in tall serving glasses. Add 1½ Tbsp of syrup to each and top up with soda water. Serve. ➤

gluten free

nutrition info PER SERVE 113kJ, protein 0.4g, total fat 0.1g (sat. fat 0g), carbs 6g, fibre 0g, sodium 2mg. • Carb exchanges 1⁄3. • GI estimate low. • Gluten free.

diabetic living SEPTEMBER/OCTOBER 2015 77

SPONSORED feature Ricotta and blueberry muffins

Cooking spray 120g (¾ cup) wholemeal self-raising flour 115g (¾ cup) self-raising flour 1 cup Equal Spoonful 125g (1 cup) fresh or frozen blueberries 50g egg 60g light margarine, melted, cooled 1 tsp vanilla essence 100g low-fat ricotta 200ml low-fat milk

1 Preheat oven to 170°C (fan-forced). Line 12 x 80ml (1⁄3 cup) non-stick muffin tins with paper cases. Spray cases with cooking spray. 2 Combine flours and Equal Spoonful in a large bowl. Stir in blueberries. Whisk egg, margarine, vanilla, ricotta and milk in a medium bowl. Add to flour mixture. Stir until well combined. 3 Spoon mixture evenly between muffin cases. Bake for 20 minutes or until cooked when tested with a skewer. Cool slightly in tin before transferring to a wire rack to cool completely. Serve. ■

nutrition info PER SERVE 528kJ, protein 4g, total fat 4g (sat. fat 1.3g), carbs 17g, fibre 2g, sodium 185mg. • Carb exchanges 1¼. • GI estimate medium.

78

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BRETT STEVENS STYLING MARIE-HÉLÈNE CLAUZON FOOD PREPARATION LUCY BUSUTTIL

PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS MAKES 12 (1 PER SERVE, AS A SNACK)

NEW

EQUAL. Australia’s number one sweetener. GET SWEET SMART. FOR MORE INFORMATION ON OUR PRODUCTS AND RECIPES VISIT OUR WEBSITE AT WWW.EQUALCHOICE.COM.AU.

All the tips, tricks and inside knowledge for healthy cooking, brought to you by our food editor, Alison Roberts

Food bites KITCHEN NOTES

Let it grow

HOW TO...

PREPARE AN AVOCADO All it takes is a cut, tap and twist and you’re ready for avo action!

1 Use a sharp knife to cut the avocado in half around the stone.

2 Tap the knife onto the stone and twist the avocado slightly to loosen stone.

3 Cut into segments, peel and discard the skin, and use the flesh as required.

60-SECOND DESSERT For a quick parfait, layer 250g hulled, sliced strawberries with a 150g tub Vanilla Bean Frûche and 1 sponge finger biscuit, chopped, between 2 serving glasses. Serves 2. PER SERVE 485kJ, protein 7g, total fat 1.3g (sat. fat 0.6g), carbs 17g, fibre 2g, sodium 71mg. • Carb exchanges 1. • GI estimate medium.

80

There are lots of good reasons to grow your own herbs. As well as being inexpensive, buying a herb plant can save you money later on as you only pick what you need, when you need it. Put your pot plants in a sunny spot, such as a windowsill, and water them regularly – especially during the warmer months. POPULAR PICKS Parsley, sage, rosemary, oregano and thyme. TOP TIP Some herbs can be grown from cuttings, but for the best quality and advice, buy young plants from your local nursery. Ask which herbs are right to plant now and make sure you buy a premium potting mix if you’re transferring seedlings into a decorative pot or hanging basket.

COOK’S tips

FRESH AND FAB

SUPERMARKET CRUSH

EASY BEETS Enjoy beetroot but don’t like the mess of preparing it? Love Beets has done the hard work for you. Australian grown, these precooked beets have no added sugar or salt, making them a healthier option than the canned variety. Cut them into wedges, or blend with low-fat Greek-style plain yoghurt, garlic, lemon juice and dill for a simple dip. Find them at Coles and selected supermarkets.

Snack ideas These easy hunger-busters can help you power through the day!

Apple, pear and celery juice Push ½ apple, ½ pear, ¼ lime, peeled, 1 celery stick and 40g baby spinach leaves through a juicer. Blend well and pour into a small serving glass (over ice, if you like). Serves 1. PER SERVE 481kJ, protein 2g, total fat 0.3g (sat. fat 0.1g), carbs 23g, fibre 4g, sodium 51mg. • Carb exchanges 1½. • GI estimate low. • Gluten free.

Feta, tomato and cucumber skewers

PHOTOGRAPHY ISTOCKPHOTO, GETTY IMAGES

Rise & shine If you thought that all juicers were created equal, think again. The Hurom HQ Slow Juicer, $399, uses a cold-pressed technique that retains more flavour and yields up to 35 per cent more liquid than a traditional juicer. It’s also small and sleek in design, so takes up minimal space on the benchtop. Find it at Myer or at hurom.com.au KEEP IN MIND Your recommended daily serve of fruit juice is about 125ml (½ cup). To reduce the sugar content, and for a flavour boost, also add green leafy veg, celery and tomato. Try our apple, pear and celery combo (at right) for a start. Yum!

To discover which Diabetic Living recipes are vegetarian, gluten free, have a gluten-free option or can be frozen, turn to our Recipe Index on page 137. We want you to get the most out of every issue, so please share your ideas by writing to us at [email protected]

Thread a mix of 1 small Lebanese cucumber, cut into chunks, 12 cherry tomatoes, halved, and 50g reduced-fat feta, cut into cubes, onto 4 small skewers. Whisk ¼ tsp extra virgin olive oil, 1 tsp freshly squeezed lemon juice and freshly ground black pepper. Drizzle over skewers just before serving. Serves 2. PER SERVE 369kJ, protein 7g, total fat 4.7g (sat. fat 2.7g), carbs 3g, fibre 2g, sodium 279mg. • Carb exchanges ¼. • GI estimate low. • Gluten free.

Hummus, carrot and pomegranate crackers Spread 2 Ryvitas with 2 Tbsp low-fat hummus. Add ½ small carrot, peeled into ribbons or grated, 10g snow pea sprouts, trimmed, and 2 Tbsp pomegranate seeds or 1 Tbsp dried cranberries. Serves 2. PER SERVE 410kJ, protein 4g, total fat 3.8g (sat. fat 0.6g), carbs 10g, fibre 5g, sodium 117mg. • Carb exchanges 2⁄3. • GI estimate low.

SCAN AND SAVE Use the free viewa app to scan these recipes for instant snack ideas. Easy!

diabetic living SEPTEMBER/OCTOBER 2015 81

ABOUT our food

Food that works for you Every recipe in Diabetic Living has been carefully created to help you enjoy a healthy, balanced diet If you need to lose weight, reduce your salt or fat intake, or keep an eye on your carbs, just refer to the Nutrition Info box alongside each recipe. You can use it to track all of your nutritional requirements,

1 Preheat oven to 200°C (fan-forced). Place the bread bases on a baking tray. Spread PREPARATION TIME: 10 MINS each with 1 tablespoon of COOKING TIME: 15 MINS sweet chilli sauce. SERVES 2 (AS A MAIN) 2 Top bread bases with spinach, mushroom, 2 Vitastic Souvlaki & Pizza Lite Pittes 2 tablespoons sweet chilli sauce capsicum, corn and salmon. 60g (6 cups) baby spinach leaves Sprinkle the cheese over. 50g button mushrooms, thinly sliced 3 Bake pizzas for 12 minutes ½ small red capsicum, cut into thin strips or until the cheese melts and 60g (1⁄3 cup) fresh or frozen corn kernels the bases are crispy. 185g can Tassal Premium Tasmanian 4 Serve the pizzas with salad Salmon in Springwater, flaked leaves, drizzled with lemon juice 80g (2⁄3 cup) 30% fat-reduced grated or balsamic vinegar, if you like. ➤ cheddar cheese 45g (3 cups) mixed salad leaves Lemon juice or balsamic vinegar, to drizzle (optional)

How our food works

Brand names We sometimes use brand names to make it easy for you to find nutritionally suitable foods at the shops.

nutrition info

for you see page 82

PER SERVE 2171kJ, protein 33.8g, total fat 19.3g (sat. fat 8.4g), carbs 49.7g, fibre 5.3g, sodium 630mg. • Carb exchanges 31⁄3. • GI estimate medium.

Optional ingredients Whenever we list an ingredient as optional, it isn’t included in the nutrition analysis and it’s up to you if you want to use it.



Sugar or sugar substitute In some dishes, you can use either sugar or a sugar substitute. In these cases, we give you the nutrition analysis for both.

Salmon, spinach and corn pizza

Choice of ingredients When we give you the choice of two different ingredients, we analyse only the first one. Carb exchanges Make counting carbs easy: one carb exchange = 15g carbs. Aim for 1-2 exchanges in snacks, and 1-4 exchanges in a meal.

CUT OUT & KEEP

YOUR DAILY ALLOWANCE GUIDE With this guide, you can create the perfect eating plan for your needs.

To maintain your weight* Kilojoules 8700kJ Protein 50g Total fat 70g Saturated fat 24g Carbs 310g Fibre 30g Sodium 2.3g To lose weight* Kilojoules 6000kJ Protein 50g Total fat 40-50g Saturated fat 15g Carbs 180g Fibre 30g Sodium less than 1.6g * These figures are a guide only. To find out your individual nutritional needs, please see your dietitian.

82 SEPTEMBER/OCTOBER 2015 diabetic living

PHOTOGRAPHY LOUISE LISTER (FOOD)

Serves 2 (as a main) We show 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.

as well as count your carbs and carb exchanges. You’ll also find out whether a recipe is low, medium or high GI, or gluten free. Easy! Alison Roberts, Food Editor (far left) Lisa Urquhart, Dietitian

+ Six shopping zones

PERTH 23-25 OCTOBER

SYDNEY 13-15 NOVEMBER Sydney Showground Sydney Olympic Park

*Talent line-up subject to change withou

t notice

Perth Convention & Exhibition Centre

Join the Better Homes and Gardens team for a day of ideas and inspiration.

#bhglive

TICKETS ON SALE NOW. BUY ONLINE AND SAVE! Book at Ticketmaster, phone 136100 or visit bhglive.com.au Thanks to our partners:

SHOP smart

Milking it Once known as the big, white vitamin pill, milk is full of goodness. Here’s how to drink it, Freddy…

R

ecent reports from Dairy Australia reveal that the average Australian drinks more than 100 litres of milk each year – a growing amount partly attributable to our continuing love of coffee. There are many nutritional benefits of milk and other dairy foods, but how much should you be consuming, and which types are best for you? Here, dietitian Dr Kate Marsh gives you the rundown on this popular drink.

Health food

calcium intake without extra fat and kilojoules. Low-fat and skim varieties contain the same amount of calcium as full-fat milks – and in some cases, even more – so there’s no need to choose full-fat for the sake of your bones.

Dairy and diabetes

Researchers have analysed 14 studies of high- and low-fat dairy products and found no association between dairy intake and type 2 diabetes risk. Even better, studies have also shown that eating yoghurt regularly is associated with DID YOU a reduced risk of type 2. KNOW?

Regular cow’s milk packs a big nutritional punch, and is a good source of protein, calcium, zinc, vitamin B12, riboflavin (vitamin There are more If you don’t B2), iodine, and vitamins A than 80 different drink milk… and D. Unless you’re drinking types of dairy milk in Australia. While milk and dairy products the flavoured varieties, there is no are a convenient way to get enough added sugar in full-cream, low-fat or calcium in your diet, there are other skim milks. The carbohydrates come options if you have dairy intolerances, from the natural milk sugar (or lactose), and are vegan, or simply don’t like the taste. have a low glycaemic index (GI). This means milk will only cause a gradual rise in your BGLs. Other calcium-rich foods include canned fish with bones (sardines and salmon), hard Know your serves tofu, some green vegetables (such as kale, Australian dietary guidelines recommend Asian greens and broccoli), tahini (sesame that adults have 2.5-4 serves of milk or milk seed paste), almonds and non-dairy milks products each day (with the higher number fortified with calcium. aimed at women aged 51 years and over, to protect against osteoporosis). One serve is equivalent to 250ml of milk, so aim for a few glasses of milk each day, or one glass combined with additional serves of reduced-fat cheese and/or yoghurt.

The fat factor If you’re watching your weight, lower-fat varieties of milk can boost your protein and 84 SEPTEMBER/OCTOBER 2015 diabetic living

SUPERMARKET WINNERS

Try it, love it

SCAN & SAVE

With so many new types of milk available, it’s hard to know where to start. Dr Kate Marsh helps you make the right choice

WORDS DR KATE MARSH PHOTOGRAPHY GETTY IMAGES

A2 milk

High-calcium milk

Soy milk

Regular milk contains a mix of A1 and A2, which are different forms of beta-casein, the main protein in milk. Research from Perth’s Curtin University suggests that the A1 protein in regular cows’ milk might cause digestive problems in some people, and that switching to an A2 milk may help. Choose this: a2 No Fat Milk

Like to boost your calcium intake without having to drink litres of milk each day? High-calcium milks provide most of your daily calcium needs in just two glasses, compared to three glasses of regular milk. Choose this: Devondale Point One Calcium Enriched Milk

Rice milk

Oat milk

Lower in protein than cow and soy milks, some varieties of rice milk are also high in sugar and have a high GI – making them a less-than-ideal choice when you have diabetes. Rice milk doesn’t naturally contain calcium so choose a fortified variety. Choose this: Vitasoy Rice Milk Enriched

Lactose-free milk Do you have problems digesting lactose? The good news is that you don’t need to give up on dairy. With lactose-free milk (in which the milk sugar has already been broken down), you get to enjoy your dairy milk without the stomach ache. Choose this: Liddells Lactose Free Hi Calcium Skim Milk

Use the free viewa app to scan this page and save this guide to your phone. Handy!

Nutritionally, soy milk is the most similar to regular milk. It doesn’t contain a lot of calcium, so buy a fortified variety. Some also contain vitamin D for bone health, and vitamin B12, which is important for vegetarians, as it’s found almost exclusively in animal-based foods. Choose this: Vitasoy Calci-Plus

Almond milk

Oat milk contains more protein than rice and almond milks, but less than cow and soy milks. It doesn’t naturally contain calcium so choose a fortified variety. Oat milk also contains beta-glucan, which can help to lower your cholesterol. Choose this: Vitasoy Oat Milk Bone Essentials

Most almond milks contain only 2-3 per cent almond and many have added sugars. They’re also low in protein and calcium. While some varieties are fortified with calcium, you’d need to drink more than a litre a day to meet your calcium requirements. Choose this: So Good Almond Milk Unsweetened

JUST FOR KIDS It’s best for children to have full-fat milk until the age of two, due to their higher energy needs for growth. If they can’t tolerate dairy, opt for a soy milk that’s fortified with calcium. Other milk choices, such as rice and almond, are not recommended for young children as they’re low in protein and many don’t contain calcium. ■ diabetic living SEPTEMBER/OCTOBER 2015 85

Wondering what to eat this week?

 

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

Chicken curry (p40)

Tofu stir-fry (p41)

Steak and vegies (p40)

Chicken couscous (p42)

Breakfast

2 x 30g slices multigrain sourdough spread with 2 Tbsp cottage cheese. Serve with 2 large mushrooms grilled with 1 tsp oil. Sprinkle with parsley and pepper.

1 cup fresh fruit salad topped with ½ cup low-fat Greek-style plain yoghurt and 1 Tbsp pumpkin seeds.

2 x 30g slices multigrain sourdough, toasted. Spread with ¼ avocado and 4 slices tomato. Serve with a small skim latte.

1 fruit English muffin topped with 2 Tbsp low-fat ricotta and 1 Tbsp finely chopped walnuts.

Optional snack

Ricotta and blueberry muffin (page 78). Freeze leftovers for later in the week.

5 wholegrain rice crackers served with 30g reducedfat cheddar cheese.

Ricotta and blueberry muffin (page 78).

Apple, pear and celery juice (page 81).

Lunch

Fennel, onion and feta tart (page 28).

Beetroot, spring vegetable and quinoa tabouli (page 27).

Leftover Beetroot, spring vegetable and quinoa tabouli (page 27).

Prawn, avocado and sugar snap pea salad (page 57).

Optional snack

1 piece of seasonal fresh fruit.

1 Tbsp sultanas and 10 natural almonds.

Slice 1 boiled egg and serve on 2 Cruskits spread with 2 tsp light cream cheese.

5 wholegrain rice crackers served with 30g reducedfat cheddar cheese.

Dinner

Creamy coconut and turmeric chicken curry (page 40). Pictured above.

Wok-seared soy and ginger tofu (page 41). Pictured above.

Honey and rosemary steak with herbed greens (page 40). Pictured above.

Couscous, chicken and fennel salad (page 42). Pictured above.

Drinks

Water: Start each day with a glass of water. You should have 6-10 glasses a day, Alcohol: If you choose to drink, stick to 1-2 standard drinks a day. It’s also a good

Optional dessert

Treat yourself to a divine dessert on page 64. Or boost your calcium intake by having a glass (250ml) of low-fat milk before bed.

Try these delicious meal and snack ideas

Exercise 86 SEPTEMBER/OCTOBER 2015 diabetic living

Aim for 20-60 minutes of moderate exercise each day.

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 packs or the nutrition info boxes near our recipes for nutritional analysis.

Plan your week,

it’s easy! THURSDAY

FRIDAY

SATURDAY

DAIRY AUSTRALIA Advertising Feature

START AND END YOUR DAY WITH

Dairy

WORDS LISA URQUHART, DIETITIAN PHOTOGRAPHY ISTOCKPHOTO, GETTY IMAGES

Did you know, it’s recommended that women over 50 have four serves of dairy each day?* Vegetable pasta (p41)

Fish and salad (p40)

Salmon salad (p42)

½ cup untoasted muesli served with 1⁄3 cup low-fat Greek-style plain yoghurt, 1⁄3 cup low-fat milk and a pinch of ground cinnamon.

½ toasted bagel topped with 2 tsp light cream cheese, 50g salt-reduced smoked salmon and ½ cup baby spinach leaves.

2 eggs scrambled with 2 Tbsp low-fat milk and sprinkled with parsley. Serve with a 30g slice multigrain sourdough toast and spinach leaves.

1 Tbsp sultanas and 10 raw almonds.

1⁄3 cup cottage cheese served with 1 small carrot, cut into sticks.

½ cup low-fat Greek-style plain yoghurt with 1 sliced kiwifruit.

1 small can tuna served with ½ cup cooked couscous and 2 cups salad.

Silverbeet, chicken and leek slice (page 26).

Leftover Silverbeet, chicken and leek slice (page 26).

Hummus, carrot and pomegranate crackers (page 81).

Ricotta and blueberry muffin (page 78).

Feta, tomato and cucumber skewers (page 81).

Roasted pumpkin, ricotta and asparagus pasta (page 41). Pictured above.

Fish with avocado, beet and walnut salad (page 40). Pictured above.

Smoked paprika and green olive salmon salad (page 42). Pictured above.

CAFFE LATTE PORRIDGE

Serves: 4

Ingredients 1½ cups rolled oats 3 cups whole milk 60ml espresso coffee 2 tsp sugar 2 medium bananas, sliced 8 strawberries, chopped 2 tbs roasted hazelnuts, chopped Extra whole milk, for serving (optional)

Method 1. Place oats, milk, coffee and sugar in a small saucepan and cook gently over low heat, stirring occasionally for 8-10 minutes or until porridge is soft and creamy. 2. Spoon into serving bowls and top with bananas, strawberries and hazelnuts. Serve with a drizzle of extra milk.

depending on your exercise levels. idea to have a couple of alcohol-free days a week.

Always discuss your exercise plans with your doctor first.

FREE Legendairy e-cookbook! For more delicious dairy recipes, download your free cookbook from Dairy Australia at legendairy.com.au/nutritionfrom50 *Recommended by the Australian Dietary Guidelines

IS IT TIME TO

change your diet? Your body is a pretty amazing unit, letting you know when it’s not getting the fuel it needs to thrive. Read on, if yours is trying to tell you something!

Open sesame!

NUTRITION know-how

Are you… a) constantly tired? b) constantly ravenous? c) constantly grumpy? d) all of the above? If any of these issues ring true for you, it’s a good time to give your pantry a makeover. A few easy changes to what and when you are eating can greatly improve your overall health – and your BGLs.

‘I feel hungry all the time’ Food fix ‘Make sure you’re eating enough protein,’ says dietitian and spokesperson for the Dietitians Association of Australia, Lisa Renn. ‘Protein promotes a feeling of satiety, so you feel satisfied for a decent amount of time after you’ve eaten.’ As a general rule of thumb,

it’s recommended that women consume 0.75g of protein per kilogram of body weight, while men are advised to eat about 0.84g of protein per kilo. Fish, eggs, lean meats and chicken, and low-fat dairy all contain high amounts of protein, so it’s a good idea to incorporate these foods into your meals. If you need some inspiration, check out our quick and easy recipes, starting on page 22. Keep in mind It’s normal – and important – to feel hungry at times. ‘Many of my clients who are struggling with their weight say they’ve forgotten what hunger feels like,’ says Renn. ‘Feeling hungry at mealtimes is healthy because it means your metabolism and your food intake are more likely to be in sync.’ ➤

diabetic living SEPTEMBER/OCTOBER 2015 89

NUTRITION know-how

‘I find it hard to concentrate’ Food fix Eat breakfast every day. ‘Having brekkie is such a healthy habit to get into, and one that research shows can help boost your concentration and attention,’ says Renn. ‘Plus, people who eat breakfast have a much better chance of hitting their recommended daily intake of vitamins and minerals.’ This, as well as the effect that breakfast has on your BGLs, may explain why an early morning meal can boost your brain’s ability to concentrate. And, if you’re someone who just doesn’t feel hungry in the morning, Renn has this sage advice. ‘If you don’t feel like eating breakfast because you’re not hungry, there’s a good chance you’ve eaten too much the night before, either during dinner or thanks to late-night snacks. So, changing how much you eat the night before could make you more likely to want to eat breakfast.’ Check it out For more great tips on improving your concentration, see page 122.

‘I often feel emotional or sad’

Food fix Reduce your

Food fix Adopt a healthy,

portion sizes. ‘Even if you manage to stick to three meals a day, if those meals are too large, it can lead to weight gain,’ says Renn. This makes sense, when you consider that portion sizes are up to five times larger than those in the 1950s, and the average dinner plate has become 36 per cent larger in the last 50 years. Top tip Reduce the amount of food you have when you’re dining out. ‘If you regularly eat at restaurants and cafes, even when you make an effort to make healthier choices – like ordering a salad or soup – there’s a good chance that those dishes will contain more kilojoules than the food you’d cook at home,’ says Renn. A recent study shows that people who cook and eat most of their meals at home consume fewer kilojoules than those who eat out or get takeaway more often. So, cut back on the number of times you eat out and really enjoy it when you do.

balanced diet. ‘When you eat too much of any one type of food, it means you’re probably eating an unbalanced diet, and that makes mood swings more likely,’ says Renn. ‘Part of the reason is because an unbalanced diet upsets the mix of nutrients in your system. This may even mean you’re missing out on vital minerals and vitamins, which isn’t good for your mental health.’ Not only have US scientists proved that bingeing on junk food makes a bad mood worse, they’ve also confirmed that people who make a habit of eating this type of food at the expense of healthier choices are 51 per cent more likely to show signs of depression. Try this To lift your mood and keep your health on track, add fish and brazil nuts to your diet. Studies show that the omega-3 fatty acids and selenium in these foods play an important role in stabilising mood.

90 SEPTEMBER/OCTOBER 2015 diabetic living

WORDS KAREN FITTALL PHOTOGRAPHY GETTY IMAGES

‘I can’t seem to shift my excess weight’

RY each day can DEAdoRwnDwhIA yo at u eat

Writing track and pinpoint help keep your diet on e a little fine-tuning. any habits that could us at keeping a diary Plus, research shows th ight you lose. can double how much we

‘I’m always tired’ Food fix If you follow a low-carbohydrate diet, it may make it easier to balance your BGLs, but it can take a toll on other parts of your body. ‘Carbs are the body’s preferred source of energy, so if you’re sticking to a low-carb diet, there’s a good chance you’ll regularly feel like you’re running low on energy,’ says Renn. ‘Increase low-GI carbohydrates, such as wholegrain bread, brown rice and wholemeal pasta, which release energy more slowly, rather than causing steep rises and falls in your blood glucose levels,’ advises Renn. Also, ensure you have enough fibre – UK research shows that high-fibre diets increase energy levels and mental alertness. Opt for fibre-rich foods such as unpeeled fruit and vegies, lentils, nuts, seeds and whole grains. See your GP Sleep apnoea may be the cause of your low energy, and this condition increases your risk of developing type 2. ‘If you’re not getting a good night’s sleep and regularly feel tired, it’s worth investigating with your GP,’ says Renn.

‘Write down DO record in real time e eating it,’ says what you eat, when you’r ectively at Renn. ‘If you do it retrosp good chance the end of a day, there’s a me of the you’ll forget to include so cularly snacks, things you’ve eaten, parti e radar.’ which tend to fly under th Record what DO include the details hen you’re you’re doing or feeling w king eating, for example, snac front of whenever you sit down in e if you’re the TV, or raiding the fridg patterns stressed. Identifying such . can help you modify them no point in DON’T fudge it ‘There’s what you’ve not being honest about ave things eaten,’ says Renn. ‘If you le etitian off the list, you – or the di le to spot helping you – won’t be ab provement any potential areas for im r issue that may explain whateve eing you’re having. If you are se ey ’re not a dietitian, remember th ey do there to judge you, but th n in order need all of the informatio to do the best job.’ ■

diabetic living SEPTEMBER/OCTOBER 2015 91

Move it, baby!

92 SEPTEMBER/OCTOBER 2015 diabetic living

EXERCISE & fitness

Yes you can

WALK OFF

the kilos! Whether you have five minutes or a whole afternoon to spare, these energy-boosting, fat-burning workouts can help you sprint towards your slim-down goal!

T

here’s a lot to love about going for a walk. In addition to being a great, wallet-friendly way to lose or maintain weight, ‘walking improves your cardiovascular fitness and helps you maintain good joint health’, says exercise physiologist Christine Armarego. ‘It also elevates your mood, and most importantly,

uses glucose, which will help you manage your BGLs.’ Get started by doing an easy-paced 5-20-minute walk for 3-4 days a week, advises Armarego. Then slowly work your way up to a faster pace and a longer duration. So put your best foot forward and enjoy better health and fitness with these fun walking workouts. ➤

10+ MINUTES

HAPPINESS WALK

Revitalise your mind and body with a walk that includes these stress-busting techniques from Carolyn Scott Kortge, author of Healing Walks for Hard Times

STEP 1

STEP 2

STEP 3

Focus on your feet. Feel the firm ground beneath you as each foot rolls from heel to toe. Try to hold awareness of your steps for 2-3 minutes.

Turn your attention to breathing. Lift your torso to upright and increase lung space. As you inhale, imagine you are drawing in energy. Let fresh life flow into your lungs.

Mentally talk to yourself. Think ‘fresh air in, stale air out’ as you breathe.

diabetic living SEPTEMBER/OCTOBER 2015 93

EXERCISE & fitness

5+

MINUTES

HEAD FOR THE TREES

30 MINUTES

A dose of nature can boost your mood and energise you in just five minutes. If you exercise in a natural setting and go even longer than five minutes, you can improve your memory 20 per cent more than walking in an urban environment. That’s because there are fewer distractions and it’s more relaxing. Find a bushwalk near you at short-walks.com.au

Treadmill slimmer Treadmills are the perfect excuse-buster. You never have to worry about the weather, traffic or darkness. Try this easy routine from Lee Scott, creator of the DVD Simple Steps for a Great Walking Workout, the next time it’s a rainy day (or you want to catch up on your favourite TV shows). Bonus: it burns more than 628kJ in half an hour*. TIME 0:00-4:59 ACTIVITY Warm-up** SPEED 5.5km/h TIME 5:00-10:59 ACTIVITY Phase 1 (repeat intervals for 6 mins) 60-second speed interval at 6.4km/h 60-second recovery interval at 5.5km/h TIME 11:00-15:59 ACTIVITY Phase 2 (repeat for 5 mins) 40-second speed interval at 6.7km/h 20-second recovery interval at 5.5km/h TIME 16:00-20:59 ACTIVITY Phase 3 (repeat for 5 mins) 30-second speed interval at 7km/h 30-second recovery interval at 5.5km/h TIME 21:00-25:59 ACTIVITY Phase 4 (repeat for 5 mins) 20-second speed interval at 7.4km/h 40-second speed interval at 5.5km/h TIME 26:00-30:00 ACTIVITY Cool down at 5.5km/h *Kilojoule burn is based on a 68kg woman and will vary, depending on walking speed, weight and workout duration. **Start at a comfortable speed. Increase 0.9km/h from there for Phase 1. For each subsequent phase, increase your speed by 0.3km/h.

94 SEPTEMBER/OCTOBER 2015 diabetic living

10

MINUTES

Super fat blast Crank up the fat burn with metabolism-revving bursts of high-intensity activities like jogging or star jumps. You’ll burn nearly 70 per cent more kilojoules than if you walk at a steady pace. TIME 0:00-2:59 ACTIVITY Warm-up, easy to moderate pace

TIME 6:00-6:59 ACTIVITY Fast walk

TIME 3:00-3:59 ACTIVITY Brisk walk

TIME 7:00-7:29 ACTIVITY Side jumps, feet together, in place

TIME 4:00-4:29 ACTIVITY Jog

TIME 7:30-8:29 ACTIVITY Fast walk

TIME 4:30-5:29 ACTIVITY Fast walk

TIME 8:30-8:59 ACTIVITY Jog

TIME 5:30-5:59 ACTIVITY Star jumps in place

TIME 9:00-10:00 ACTIVITY Cool-down, easy pace

Even a 10-minute stroll can recharge your ENERGY by increasing circulation Walk like a pro Like to burn more kilojoules? Fine-tune your form with these simple tips that will help you walk faster

UNDER

20 MINUTES

BRAINPOWER BOOSTER Changing the direction of your walk keeps your mind alert and activates under-used muscles, like the inner thighs. This is a 2km walk and is best done on a sports oval. You can do more laps to extend the workout. LAP 1 Start at the curved part of the oval. Walk at a normal pace to warm up. LAPS 2 and 3 Turn sideways so your right foot is in front. Sidestep or shuffle around the curved part of the oval. Next, walk backward on the straight section. Sidestep through the next curve with left foot in front. Walk forward on the straight section to finish. LAP 4 Walk forward, slowing your pace to cool down.

Focus forward

Don’t look down at your feet. Instead, stand tall and gaze 10-20 metres in front of you.

Roll back

Keep your shoulders rolled back and down, chin level to the ground and your abs engaged.

Bend your arms

Bend your elbows at 90°, with your hands in relaxed fists. Pull your elbows back, so your hands swing behind your hips. This will help propel you forward faster.

Swing strong

Powerfully swing both your arms forward and back by squeezing your shoulder blades. Keep your elbows close to the body.

Lean a little

Lean forward about 5°. Don’t bend at your waist – lean from your ankles to make use of gravity.

Land steady

Land on your heel as you swing your leg forward, keeping your toes up as you land.

Push off

Push off with your toes. To push off strong, bend at the ball of your foot.

Stride right

Take short, quick steps. They allow for a faster pace and smooth stride. ➤

diabetic living SEPTEMBER/OCTOBER 2015 95

EXERCISE & fitness

5

MINUTES

Your get-started checklist Before you get into your exercise gear, you need to be well prepared. Tick off these top tips and away you go

Do this workout anywhere there are stairs to double your kJ burn 1 Walk up and down a flight of stairs. 2 Slowly walk up sideways, crossing bottom foot over top. Keep head up. Walk down normally. Repeat, facing the other direction. 3 Step up on the first stair, then down, starting with your right foot (right up, left up, right down, left down) 10 times. Repeat this routine, starting with your left foot. 4 Climb stairs two steps at a time; come down quickly using each step. 5 Run up the stairs and walk down. 6 Repeat numbers 4 and 5, 4 times. 7 At bottom, place right foot on first or second step, bend knees and lower into a lunge. Push off with right foot to return to start. Repeat with left leg. Alternate legs for 20 lunges in total. 8 Walk up and down the stairs once.

60+ MINUTES

Mega-kilojoule burner Hour-plus walks can crank up your post-exercise kilojoule burn nearly five-fold compared with a 30-minute session. And that’s on top of the nearly 1465kJ* you’ll melt when you’re moving. Longer walks can also get you in shape to take on a bigger goal, such as a halfmarathon or a fund-raising walk. Need inspiration? Put together a great playlist, scope out a new bushwalk, or invite a friend along.

96 SEPTEMBER/OCTOBER 2015 diabetic living

CHECK IT Speak to your GP, diabetes educator or exercise physiologist about factoring exercise into your diabetes management plan. You may need to adjust your insulin or medication to account for the extra activity. 

EAT IT WEAR IT If you’re taking Invest in a pair medication of comfortable that can cause walking shoes hypos, eat a that fit well snack before and allow your and after feet to breathe, exercising to as people with help maintain diabetes are your BGLs. You more prone to can also reduce foot-related your insulin, problems than if you are the rest of the managing population.  your diabetes that way. 

INJECT IT Taking insulin? Avoid injecting into your thighs before exercise. This can cause insulin to be absorbed more rapidly, increasing your chance of having a hypo.

MONITOR IT If BGLs are low, eat fast-acting carbs. Wait until they’re normal before exercising. If BGLs are high, and you have ketones, take extra insulin. Wait until both come down before exercising.

SLIP, SLOP, SLAP IT When you’re outdoors, put on sunscreen, and wear a hat and polarised sunglasses to prevent sunburn – even in winter.

DRINK IT Ensure you have plenty of water on hand while you’re exercising to prevent dehydration. ■

READY IT Warming up and cooling down can help to make exercise safer, says Christine Armarego. Warming your muscles also helps prevent injury – which can put a stop to your exercise routine.

FIND OUT MORE Inspired to go even further? Grab a copy of Prevention Big Book of Walking For Weight Loss at: ibuytoday.com.au/shop/item/bbw13

WORDS WORKOUTS AND TIPS COURTESY OF PREVENTION PHOTOGRAPHY GETTY IMAGES, ISTOCKPHOTO

Indoor leg toner

WALK. LAUGH. STRIDE. Discover the shoe designed for you.

Only diabetics truly understand the importance of “feet first” health care. InStride is specially-designed for people with foot ailments, including diabetes. Each style provides supreme support, advanced impact protection and ultimate shock absorption, reducing the risk of damage to your feet and ensuring all day comfort.

Newport Strap

Nellie II Lycra

Nellie II Leather

Get professionally fitted at The Athlete’s Foot. Their expert Fit Technicians will ensure you receive a personalised, perfect fit. EXCLUSIVELY AVAILABLE AT

Over 130 stores theathletesfoot.com.au

TYPE 1

Life IN THE

fast lane

After being told he would never be able to drive professionally with type 1, Jack Perkins, 28, is burning rubber with the V8 Supercars

Question: What do Lachlan Murdoch, Angelina Jolie and Jack Perkins have in common? Answer: They all followed a famous parent into a high-profile career… and have a lot to live up to as a result. As the son of Holden V8 racing legend and former Formula 5000 champion Larry Perkins, Jack was always going to have to prove

himself if he chose a career on the racetrack. But his type 1 diabetes diagnosis made his path to success even more difficult. ‘My very early days were spent watching my dad racing, so I grew up around it,’ recalls Jack. ‘It’s what I always wanted to do. Mum and Dad had other ideas, though – they wanted me to do something a bit safer,

98 SEPTEMBER/OCTOBER 2015 diabetic living

so they tried to get me into playing golf! But when they realised that I had my heart set on racing, they were very supportive. I couldn’t ask for better parents.’ After spending his younger years racing go-karts, Jack made an impressive debut in the V8 Supercars at 19. ‘I was getting some great results in my first

MY STORY type 1

DRIVEN BY PASSION ‘My very early days were spent watching my dad racing,’ says Jack. ‘It’s what I always wanted to do.’

year,’ he says. ‘But then I got sick with what I thought was the flu in September, 2006. It was then that I was told I had type 1. ‘It didn’t really register, as I had a race the following weekend in Adelaide and then the Bathurst 1000 a couple of weeks after that. I just wanted them to give me some tablets so that I could get going! ‘Then the doctor handed me a document which said people with type 1 should only race in events lasting no longer than 20 minutes. No V8 Supercar race goes for 20 minutes! That was really tough.’

‘Keeping quiet about diabetes wasn’t HELPING me on the track’

Recovering quickly from his shock, Jack was determined to get back behind the wheel. But, knowing that his type 1 could prevent him from racing, he decided to keep quiet about it. For the next 18 months, the only people who knew about his diabetes were his parents and a few close friends. The result? He ended up ‘fudging a medical to get a licence for the racing season’. But while Jack was able to drive, concealing the truth took its toll on his public and private lives. ‘It was really difficult to keep such a big secret from the people close to me – especially at the racetrack, where day-to-day things like checking blood and counting carbs aren’t that easy to do unnoticed,’ he says. ‘Keeping quiet about it wasn’t helping me on the track, and it was affecting my personal life, too.’ Hiding his type 1 was becoming increasingly difficult for Jack, so he decided to tell the world about his diagnosis. ‘In 2008, I ticked the box on the medical forms which said I had diabetes,’ he recalls. ‘I went through a stringent process of proving that I was capable of driving safely. It was tough, but it was ➤ 99

MY STORY type 1

1,2,3... GO!

STREETS AHEAD

Jack Perkins shares his pre-race routine for staying safe and hypo free behind the wheel

‘I have to be very strict, but it’s great to be part of the team,’ says Jack.

‘On a race weekend, I have a lot to think about,’ says Jack. ‘The preparation for me needs to be as meticulous as the preparation for my car. Any mistakes at 300km an hour, and you can end up dead. So you need to make sure that everything is in working order.’

‘Now that the season is in full swing, I’ve gone back to basics with a few things – lots of testing, monitoring what I’m eating more closely, concentrating on carb counting. I’ll often run 20-30km and cycle 150-200km a week as well. ‘I have to be very strict and disciplined with what I do to ensure that my numbers are where they need to be when I’m in the car. But it’s worth it, because it’s great to be a part of the team.’

Have diabetes and like to share your story? Email diabeticliving@ pacificmags.com.au, or write to Diabetic Living, My Story, GPO Box 7805, Sydney, NSW 2001.

100 SEPTEMBER/OCTOBER 2015 diabetic living

‘My care team has helped me to work out a plan that’s right for me for when I’m racing. Instead of aiming for BGLs of between 4 and 6 on a race day, I’m more content to see something between 7 and 9 when I’m in the car.’

ON THE DAY ‘I do a lot of blood testing – my Accu-Chek gets a serious workout on the weekends! You never see me without a blood glucose monitor in my pocket and a bag of jelly beans close by. I also carry two drink bottles in the car, with water and Gatorade, so if I need a glucose top-up, I have those at my fingertips. I have never had any issues in the car, touch wood!’ ■

WORDS REBECCA LAKE PHOTOGRAPHY COURTESY HOLDEN MOTORSPORT/VERACITY MEDIA

THE NIGHT BEFORE

also a huge weight off my shoulders. The amount of support I’ve received from the public, medical professionals and other athletes from around the world has proven to me that going public was the right thing to do,’ he says. Since then, Jack has worked hard building his racing profile, and his determination is paying off. Earlier this year, he scored a co-driver position with James Courtney on the Holden Racing Team, following in his dad’s footsteps. And coming up next are the biggest events on the Australian racing calendar: the Sandown 500, Bathurst 1000 and the Gold Coast 600. So how does Jack balance driving with diabetes? ‘My job is pretty stressful, so it means that managing my condition can be difficult at times,’ he admits. ‘It’s something that I have to work at constantly, especially during the racing season.

Australia’s No. 1 Motorhome Rental Company

CELEBRATING 30 YEARS ON THE ROAD

Apollo Motorhome Holidays is the largest privately owned recreational vehicle operator in the world. Book your next road trip adventure with us in Australia, New Zealand or the USA and “travel at your own pace”.

See our current specials and offers online at apollocamper.com/specials or call us on 1800 777 779.

Crystal clear!

‘I see a

HEALTHIER

future’

If type 2 is in your family, it doesn’t have to be on the cards for all. These easy lifestyle tweaks offer the chance of a diabetes-free destiny

102 SEPTEMBER/OCTOBER 2015 diabetic living

BEAT type 2

‘G

rowing up, I often had chips, takeaways, white bread, sweet foods and soft drinks,’ says Sandra Taylor, 35, a mother of two from Melbourne. By her 20s, she was gaining weight and seemed destined to develop the type 2 that her parents, two brothers, grandmother and aunt were already living with. Sandra’s story is far from uncommon. Type 2 diabetes is one of the fastestgrowing health conditions in the world. It occurs when your body can no longer effectively produce or use the hormone insulin, which it needs to convert food into energy. This leads to a build-up of glucose in the blood. Over time, elevated BGLs can damage nerves and blood vessels, and increase your risk of heart attack, stroke, eye problems and kidney issues. About 280 Australians develop diabetes each day, and two million are living with prediabetes, the precursor to type 2. Risk factors vary but, according to Diabetes Australia, if you have a close family member, such as a parent, with type 2, your risk of also developing it is two to four times higher. ‘The risk goes up if you have certain lifestyle factors, including high blood pressure, being overweight or obese, not being active enough and eating an unhealthy diet,’ says Helen Edwards, diabetes educator and founder of Diabetes Counselling Online. Without a cure for type 2, prevention is key when it comes to overcoming genetics and dodging a diagnosis. ‘Lifestyle changes that focus on small amounts of weight loss, improving your diet and increasing your activity levels can slash your risk of developing type 2 diabetes by half,’ says associate professor Tim Crowe from Deakin University in Victoria. If you think that type 2 is on the cards for you or a loved one, here’s how to stack the odds back in your favour.

1

Know your numbers ‘Monitoring and lowering your weight, cholesterol and blood pressure helps protect you against type 2 diabetes,’ says endocrinologist Dr John Wentworth from the Royal Melbourne Hospital. ‘If you’re overweight, losing just five per cent of your weight can reduce your diabetes risk substantially.’ TOP TIP Do a little exercise each day, cut back on alcohol and, if you smoke, now’s the time to quit. ‘Reduce your intake of takeaways, snack foods, salt, sugar and saturated fats,’ says Helen Edwards. ‘Instead, choose foods with a low glycaemic index (GI), which will help keep blood sugars stable.’ You can find a comprehensive list of low-GI foods at glycemicindex.com

2

Switch drinks Fruit juices and soft drinks can cause your blood glucose levels to rise rapidly – and stay that way. In fact, having one very sugary drink a day can increase your risk of type 2 substantially – by 22 per cent for soft drinks and 21 per cent for fruit juices, according to UK research. TOP TIP For a quick and easy, thirst-quenching drink, simply pour a glass of chilled water, add a squeeze of lime or lemon juice and top with a sprig of mint. ➤ diabetic living SEPTEMBER/OCTOBER 2015 103

4

Say no to exercise excuses Too tired, too busy, too cold, too hot, too boring – whatever your excuses for not exercising, try to resist them, as regular exercise improves fitness, aids weight control and helps your body use insulin better. Diabetes Australia recommends 30 minutes of moderate-intensity exercise, such as brisk walking or swimming, every day, along with a couple of sessions of resistance training (see below). Don’t have time for a dedicated daily workout? Break your exercise down into smaller chunks to make it more manageable, or do three 20-minute sessions of vigorous-intensity exercise a week, such as jogging, strenuous gardening or aerobics.

3

Get on the brekkie bandwagon Running out of the door fuelled by nothing but a cup of coffee or a slice of bread can ramp up your BGLs and lead you to overindulge in sugary, energy-boosting foods and drinks later. In fact, studies show that people who skip brekkie are more likely to be overweight and have a greater chance of ending up with type 2.

Ride on!

TOP TIP If you know you’re going to be busy, organise tomorrow’s breakfast ‘to go’ the night before. Put healthy foods such as wholegrain crackers, a can of tuna, fruit and a handful of nuts in a container to eat on the run or when you get to the office.

TOP TIP Research suggests that walking 6000 or more steps every day decreases your risk of developing type 2, so invest in a pedometer to keep track of your progress. As your fitness improves, aim to alternate aerobic (think cycling, dancing or power walking) and resistance exercises (such as weights, lunges and squats) in your week, as combining the two has been proven to better stabilise BGLs.

RECOGNISE THE WARNING SIGNS Many people with type 2 do not have any symptoms – however, if you notice Excessive thirst

Passing more urine than usual

Exhaustion or lethargy

104 SEPTEMBER/OCTOBER 2015 diabetic living

Constant hunger

Having cuts that heal slowly

Itching or skin infections

BEAT type 2

REAL-LIFE READ

I dropped two dress sizes!

5

With the help of her dietitian husband, Craig, Sandra Taylor was able to break her family’s cycle of type 2. ‘When I married Craig at 24, he was horrified by my food choices and taught me that some foods make your blood sugars rise,’ says Sandra. ‘With his help, I retrained my tastebuds and started eating whole grains and more vegies, as well as cutting out sugary drinks and sugar in my tea. ‘It was hard at first and I craved fast food, but within weeks, my skin was clearer and I had more energy. I also started going to the gym with Craig and I went from a size 12 to a size eight in six months. Fast-forward 10 years and Sandra sticks to a healthy diet and active lifestyle to keep herself and her two young sons on a diabetes-free path. ‘I feel so lucky that I did not become another statistic, but so sad for the members of my family who may have been able to avoid this disease,’ she says. ➤

Wind down the wine Downing more than two standard drinks of alcohol each day can kick-start weight gain and boost your triglycerides (blood fats), amping up your chances of developing type 2. In addition, research shows that men and women with excess belly fat are respectively five and three times more likely to be handed a type 2 diagnosis. TOP TIP Aim to have no more than two alcoholic drinks a day. If you’re out, order spritzers (half wine/half mineral water) and alternate drinks with water. Choose red or white wines instead of fortified wines (like port), pre-mixed spirits and liqueurs, which can all cause a greater spike in BGLs.

any of the following in yourself or a loved one, see your doctor Blurred vision

Gradual weight gain

Mood swings

Headaches

Dizziness

Leg cramps

diabetic living SEPTEMBER/OCTOBER 2015 105

BEAT type 2

Walk off work stress Do you find yourself drowning in deadlines, cursing the boss or spending long hours chained to your desk? UK researchers have discovered that workplace stress can double your risk of developing type 2 diabetes. Why? Because anxiety (and office inactivity) can contribute to an expanding waistline, which in turn, makes you vulnerable to type 2. TOP TIP Head outside for a few minutes every hour. Studies suggest that getting out and about in the fresh air will give you a natural energy boost, which can help you manage stress levels more effectively.

Bronze beauty

Ban fake tan

7

8

Become a probiotic pro Probiotics are live bacteria or yeasts that are good for your digestive system and overall health. Probiotic-rich foods such as yoghurt, miso, pickled vegetables (like kimchi, a Korean dish of spicy pickled cabbage), buttermilk and stoneground sourdough bread have all been shown to boost healthy gut bacteria. The result? Reduced inflammation and increased insulin sensitivity, which can help reduce your type 2 risk. TOP TIP The next time you’re browsing the dairy cabinet at the supermarket, choose a plain low-fat Greek-style yoghurt instead of artificially sweetened varieties. Add a burst of sweetness by topping it with berries or other fruit.

Love a tan in a can? Strange as it may sound, using fake tan may contribute to your chances of developing diabetes. Why? Swedish research has shown that chemicals called phthalates, which are found in fake tans and other cosmetics, encourage weight gain, which is a leading contributor to type 2. TOP TIP Consider switching your fake tan for a bronzer, which gives the same effect without the high chemical load. Phthalates are also found in many fragrance-containing cosmetics, so opt for natural products and fragrance-free haircare, skincare and make-up.

106 SEPTEMBER/OCTOBER 2015 diabetic living

Natural born sweeteners

REAL-LIFE READ

WORDS STEPHANIE OSFIELD PHOTOGRAPHY GETTY IMAGES

Don’t end up like me! While type 2 can be managed with lifestyle interventions – and, in more advanced cases, medication and insulin – your quality of life can be dramatically affected by it. Just ask 62-year-old retiree Russell Ashley, who is the latest in a long line of family members to develop diabetes. ‘My diet was my biggest downfall,’ says Russell of his life before diagnosis. ‘I used to serve myself food portions that were too big or go back for second serves. When I learned I had type 2, I wasn’t shocked, as my father, grandmother and two uncles also had it. But, I felt very, very down about it.’ Russell’s diagnosis has prompted him to switch to a low-GI diet and sign up for exercise classes several times a week, however, he believes he could have prevented his type 2 if he’d ditched his unhealthy habits earlier. ‘I urge anyone who is overweight or inactive to get healthy and see their doctor to check for signs of diabetes,’ says Russell. ‘Once you have type 2, it takes a lot of attention and planning to manage it. I now have a higher risk of everything from eye and kidney problems, to heart attack and stroke,’ he says. ‘I really wish I had changed my lifestyle years ago to help reduce my risk.’

9 10

Dream on Getting too little sleep can disrupt your body clock, affecting insulin production, promoting weight gain and causing your BGLs to rise, according to Dr John Wentworth. And there’s a lot of science to prove it. The long-running Nurses’ Health Study, which tracked the health habits of 60,000 women for 16 years, found that women who slept for less than five hours each night had a 15 per cent higher chance of becoming overweight or obese compared to those who managed seven hours of shut-eye. TOP TIP Limit caffeine and screen time before bed, as these can overstimulate your brain. Snore a lot? Dr Siobhan Banks from the Centre for Sleep Research at the University of SA says, ‘Have an overnight sleep study to rule out sleep apnoea, which causes micropauses in breathing and is associated with a greater risk of heart attack, stroke and type 2.’

Seek help if you’re feeling down An estimated 45 per cent of Australians will experience depression or anxiety at some point during their lifetime. Research from Harvard University shows that depression can increase your chances of developing type 2, most likely because both mental disorders and the medication used to manage them affect hormones and energy levels.

TOP TIP Talk to a friend or counsellor, or make an appointment with your GP if your mood is affecting your ability to function and enjoy life. And aim to get 30 minutes of exercise each day, whether that’s hitting the gym, gardening or walking. In addition to helping to keep your weight under control, it’s a powerful mood booster.

diabetic living SEPTEMBER/OCTOBER 2015 107

TYPE 2

Never compare

yourself High-flying speaker Dan Gregory, 46, refuses to be pigeonholed by his type 2 diagnosis Tell us about your diagnosis… One morning, about eight years ago, I was doing a shoot on the Gold Coast for a client. I said to my business partner at the time, ‘My hands are numb. I can’t feel my hands.’ I immediately went to the pharmacy to buy a blood glucose meter – I knew what to do as my mum and her father both had diabetes – and my sugar levels were through the roof at 28.7. I knew then that I had diabetes. As soon as I got home to Sydney, I saw my doctor, who confirmed it.

What are the biggest challenges you’ve faced in managing your diabetes? I run workshops and do a lot of speaking gigs for clients around the world, so I fly almost every day. When I’ve got a manageable week, I do well and life is good. But, it doesn’t always work like that. Some weeks I’m in Perth one day, then Auckland, then somewhere in Asia or the US. I’m forever in hotels or in locations where it’s hard to eat well at a regular time – and exercise. So, I have to work with the food

108 SEPTEMBER/OCTOBER 2015 diabetic living

options that are available, and they’re often airplane or airport foods. Many times, I’ve ordered the ‘diabetes meal’ on a plane and it’s high-carb stuff that will send my sugar levels through the roof. Any kind of bread, rice or pasta makes my sugar levels go nuts. What have you learnt about diabetes? One of the problems with medical advice is that it’s based on an unrealistic average. The experts look at statistics, then build their recommendations for the standardised curve. And that’s not where everyone sits. I’m one of those at the extreme end of the bell curve, so I find it frustrating

WORDS HEATHER WISEMAN PHOTOGRAPHY BRAD GERHARD

TO ANYONE ELSE

MY STORY type 2

MAN ON THE MOVE...

Top tip

‘I fly almost every day, so I’ve got to work with the food options that are available,’ says Dan.

EATING WELL ON THE RUN ‘There’s not a lot of food you can pick up on the run that is particularly diabetes friendly,’ says Dan. ‘I can often find something at a good restaurant, but if I’m not landing in a city until 9pm, then I’ll grab something from a supermarket near the hotel. Sashimi and barbecue chicken with salad are my staples – I know I can pick them up virtually anywhere in the world if I’m in a hurry.’

that we get such generalised advice. It makes managing the disease difficult. Diabetes is such an individual experience. For example, I know that if I exercise well, but I don’t eat well, my sugar levels are not great. But if I eat well, my sugar levels are terrific. Similarly, if I eat well, my weight comes off independent of exercise. What I have learnt is that you need to evaluate your disease as an individual and figure out the way your body behaves. Monitoring your sugar levels regularly helps you identify what food and exercise work for you. So, I check my sugar levels four times a day to see where I’m at. Does a part of you worry about your health? I do worry about it and I do the best I can with what I eat and how I exercise. But, if someone said to me the only way you’re

going to improve your health is to eat and exercise at the same times every day – well, that’s just not going to happen. We are not all disciplined or motivated all of the time. We can’t be like [the personal trainer] Michelle Bridges, whose whole life is about fitness. We can’t all live with that commitment to our health. If Mozart had spent more time looking after his health, he might not have burnt out at 35, but I’m not sure he would have made the same contribution to the world. I’m glad he focused on his music. In my work, I talk about how to strategise for an imperfect world and real-world conditions rather than lab conditions. That’s a battle we’re all fighting – to do the best you can in the environment you live in. I have to design my life for the worstcase scenario because that’s often where I am. I am not going to be in the Guinness Book of Records for the world’s oldest

person, but I lead an interesting life and I love what I do. Have you ever experienced any stigma about your type 2? We’ve all got our own individual values, which is fine. What we don’t get to do is project our values onto other people. People feel far more prepared to have a go at you over your health than anything else. We’ve all heard that type 2 is the disease that you deserve. I think we spend a lot of time trying to live up to other people’s standards that aren’t necessarily our own. Run your own race. This is your life. ■

Have diabetes and like to share your story? Email diabeticliving@ pacificmags.com.au, or write to Diabetic Living, My Story, GPO Box 7805, Sydney, NSW 2001.

diabetic living SEPTEMBER/OCTOBER 2015 109

HEALTH check

5

Feel

BETTER

IN

When it comes to your health, be ahead of the game – your body will thank you!

1

Take care of your eyes Along with regular check-ups, here are three easy ways to keep your peepers shipshape

Studies by Melbourne’s Baker IDI Heart and Diabetes Institute and the Centre for Eye Research suggest that more than 60 per cent of people with type 2 and almost 100 per cent of those with type 1 will develop some form of diabetes-related eye disease over time. While having regular eye tests is the best way to catch problems before they become more serious, these simple lifestyle tips can help improve your eye health, right now!

EAT IT ‘Vegetables like zucchini, cooked spinach and other green leafy varieties, along with fruits, such as kiwifruit and grapes, are great everyday sources of the antioxidants lutein and zeaxanthin,’ says dietitian Thea Werkhoven. ‘These promote eye health and help lower your risk of developing macular degeneration [deterioration of the retina] and cataracts.’ Eggs are another good choice – enjoy them 3-5 times each week. The yolk is the major source of lutein and zeaxanthin as well as zinc (which helps protect your eyes). If you’re unable to regularly have these foods, you can take a supplement that’s specifically designed for eye health.

110 SEPTEMBER/OCTOBER 2015 diabetic living

‘Supplements can provide certain vitamins and minerals, if you can’t source enough in your diet,’ says ophthalmologist Dr Angus Turner. MONITOR AND MOVE IT Having consistently high blood glucose levels can damage your blood vessels – including those in your eyes. You can help protect against this by regularly checking your BGLs and aiming to get 30 minutes of exercise each day. QUIT IT Smoking not only damages the blood vessels in your eyes, it also increases your risk of developing conditions such as macular degeneration and cataracts, says Dr Turner.

You’re on a roll!

2

Let’s talk about incontinence This problem is far more common among people with diabetes than you might think, but that doesn’t mean you have to live with it Research shows there are strong links between type 1 and 2 diabetes and incontinence – but what causes it? ‘Constipation, which affects 60 per cent of people with diabetes, increases the risk of faecal incontinence,’ says Janine Armocida, nurse consultant from the National Continence Helpline (NCH). ‘And high BGLs can lead to increased frequency of urination. Being overweight is a contributing factor, too, due to the added stressors on the pelvic floor muscles.’ Nerve damage caused by conditions like neuropathy can decrease your ability to sense movement in the bladder and bowel. ‘Loss of sensation may also lead to incomplete emptying of the bladder. And if your BGLs are particularly high, it can lead to urinary tract infections and associated incontinence,’ says Armocida.

Your prevention plan Keep this advice in mind to help avoid bladder and bowel problems: drink eight glasses of water and eat fibre-rich foods each day, exercise regularly, maintain a healthy weight, treat infections promptly, urinate only when your bladder is full, and try not to strain on the toilet. For more info, see your GP or call the NCH on 1800 330 066.

3

Be an iron (wo)man! Getting unusual readings on your blood glucose meter? Anaemia may be the culprit… About 25 per cent of people with diabetes also have some level of anaemia. However, you might not know that you have this condition, as the symptoms (which include dizziness, poor appetite and a rapid heartbeat) are also common side effects of diabetes. It’s vital to get anaemia diagnosed as it can affect your BGLs, making them appear as much as 20 per cent higher than they actually are. This means you could end up taking incorrect dosages of your medications, which in turn, can affect your long-term diabetes management.

TREAT YOURSELF If you think you may have anaemia, see your GP, and ask them to do a blood test. If the results come back positive, you may be given an iron supplement to boost your levels. Your care team may also suggest that you eat more iron- and folate-rich foods, including lean beef and lamb, wholegrains, leafy green vegetables, citrus fruits and avocado. ➤ diabetic living SEPTEMBER/OCTOBER 2015 111

HEALTH check

4

Put your feet first Spring is the ideal time to give your tootsies some well-deserved TLC

Q

My podiatrist said to wear shoes at all times – even indoors – to protect my feet. Is this right? ‘If your podiatrist has said this, it’s because you have an increased risk of developing complications due to reduced feeling in your feet and/or poor circulation,’ says podiatrist Danielle Veldhoen from the Diabetes Centre at Sydney’s Royal Prince Alfred Hospital. ‘Follow their advice as best as possible. It may also help to wipe the insoles of your shoes regularly to reduce bacteria, fungus and odour. Choose well-fitting socks made from natural fibre blends and wear a clean pair every day. Alternate your footwear and avoid shoes with plastic linings, which can cause your feet to sweat.’

Slap it on!

112 SEPTEMBER/OCTOBER 2015 diabetic living

Gone with the wind

5

Bless you! If watery eyes and an itchy nose drive you crazy each year, here’s how to tackle hayfever head-on Triggered by pollens, dust mites and animal hair, hayfever affects about three million Australians. ‘Spring is the time in which plants flower and release their pollens,’ says allergy specialist Dr Sara Barnes. She recommends using non-sedating antihistamines, which can help relieve itchiness and pain, or nasal sprays and irrigations, which can clear nasal congestion. (Some nasal sprays contain steroids, which can stimulate your liver to produce more glucose, so check with your doctor or pharmacist before using.) If these treatments don’t work for you, speak to an allergy expert about immunotherapy. This involves receiving gradually increasing dosages of allergens to decrease the severity of the symptoms and/or need for regular medications. ■

WORDS REBECCA LAKE PHOTOGRAPHY GETTY IMAGES

Q

How do I care for my feet during the hotter months? ‘In warmer weather, we tend to go barefoot or wear open shoes, which increases your risk factors for cuts, splinters, insect bites and sunburn,’ says podiatrist Robert Mair, president of the Australian Podiatry Association (NSW & ACT). He advises applying sunscreen and insect repellent to your feet and legs. Also, keep an eye out for any new cuts and abrasions, which can become infected if left unchecked. ‘Fungal infections, such as tinea, are more prevalent in the summer months, so if you find blisters between your toes [itchy, weeping broken skin] or toenail edges with redness, swelling or discharge [ingrown toenails], seek treatment from your health professional,’ advises Mair.

Reliable protection and discreet comfort. Attends for bladder weakness. Tested and approved by proDERM, Institute for Applied Dermatological Research, Germany. This quality seal guarantees Attends has been developed to create the best environment for maintaining healthy skin. Attends offers a range of formats for light s.

Contact Attends [email protected] or ask your local pharmacist for a trial sample.

Available at: Also available at leading, independent pharmacies.

The only adult bladder weakness brand to receive the

proDERM quality seal.

FACT file

New to insulin pens or making the switch from syringes? Diabetes educator Dr Kate Marsh gives you the lowdown

W

All about

hether you are the parent of a child who has been recently diagnosed with type 1 or you’ve been prescribed insulin for the first time, the transition to injecting can feel overwhelming. Most experts agree that using an insulin pen can take some of the stress out of injecting. Discreet and convenient, they are one of the easiest ways to incorporate injections into your routine. Here’s the A-Z on these clever devices and why they are a great diabetes management tool.

WHAT ARE INSULIN PENS? Insulin pens have been available since 1995 and are the most widely used insulin-delivery device in Australia. They come in refillable and disposable varieties. Both types are used with disposable pen needles, which are free to everyone registered with the National Diabetes Services Scheme (NDSS).

REFILLABLE These pens take 3ml insulin cartridges, and each cartridge contains 300 units of insulin.

Refillable pens are made to fit specific brands of insulin, which means they aren’t interchangeable with other brands. Refillable pen cartridges take up less room in your fridge than the disposable variety, and also contribute less waste to landfill.

DISPOSABLE Disposable insulin pens come pre-loaded with 300 units of insulin, and are discarded when empty. They are a handy option when you’re on the go, as you can easily store them in your office, car or handbag.

HOW DO THEY WORK? The method for injecting is the same for both types of insulin pen. To use one, follow these eight simple steps: Remove the cap or STEP ONE cover and screw a needle onto the insulin end of the pen. You’ll need to talk to your doctor or diabetes educator about which length needle is right for you. Remove the outer and STEP inner needle covers. TWO Keep the outer cover and discard the inner one.

114 SEPTEMBER/OCTOBER 2015 diabetic living

Clear air from the

STEP THREE needle and prime the

pen by dialling up two units of insulin. Holding the pen with the needle pointed upwards, push the end of the pen. If you don’t see a drop of insulin at the tip of the needle, repeat this process until you do. GOOD TO KNOW You may need to repeat this a few times when starting on a new pen or cartridge. Turn the knob to STEP the number of units FOUR you need. Your GP, endocrinologist or diabetes educator can help you figure out your insulin dosage. Choose an injection STEP site. The abdomen is FIVE a popular choice, but you may be more comfortable injecting into your bottom or the tops of your thighs. TOP TIP Rotate your sites with each injection to prevent tissue damage, as this can lead to poor insulin absorption. Quickly insert the STEP needle and, using your SIX thumb, press down on the dosage knob. Hold the needle in place for at least 10 seconds to prevent any insulin from leaking out.

INSULIN PENS WHAT ARE THE PROS OF A PEN? Pull the needle

STEP SEVEN straight out.

TOP TIP While bleeding from your injection site is uncommon, it can happen from time to time. Treat any bleeding by patting the site with a tissue or cotton ball. Prep for your next STEP EIGHT injection by placing the outer needle cover over the needle and twisting to unscrew the needle from the pen. Put the used needle in a sharps container and replace the cap on the pen. TOP TIP You can dispose of your sharps at some pharmacies or at your local hospital. Visit safesharps.org.au to find your nearest collection point.

Studies show that there are many benefits to using a pen versus a traditional syringe. Pens are more accurate than syringes, as well as more discreet to use. And if you have a touch of needle phobia, they are are less daunting to use than syringes, as only the very tip of the needle is visible during injections. Most importantly, research shows that people who use insulin pens are more likely to stick to their injection schedule than those who use syringes – a plus for keeping your BGLs on track.

WHICH PEN? There’s a wide range of insulin pen brands and models on the market, so it’s essential that you

work with your diabetes team to find the one that’s best for you. Here’s what you need to consider before choosing your insulin pen: ● The type of insulin you’re taking, as each brand has its own insulin pen devices. ● The maximum dose of insulin that can be administered. This is an important factor if you’re taking large doses. ● Whether you need to adjust in 0.5 unit or 1.0 unit increments. If you’re on smaller doses of insulin, you may find that making 0.5U adjustments can help you fine-tune your BGLs. ● The legibility of the numbers on the insulin pen, if you have poor vision. Turn the page for a handy guide to the insulin pens that are available in Australia. ➤

If you sometimes forget to take your insulin or are BES unsure whether you have had your dose, stay on T track with this handy device. Timesulin is a timer cap that BU Y snaps onto most brands of insulin pens to track your last dose. The cap fits Novo Nordisk FlexPen, Lilly KwikPen and Sanofi SoloSTAR insulin pens. Visit timesulin.com/australia for details. diabetic living SEPTEMBER/OCTOBER 2015 115

FACT file PEN

INSULIN TYPES

DISPOSABLE OR REFILLABLE

NOVO NORDISK NovoPen 4

NovoPen Echo

InnoLet

NovoMix 30 ONovoRapid OLevemir OActrapid

OProtaphane

O

NovoMix 30 NovoRapid O Levemir O Actrapid

O

O

OMixtard

O

O O

FlexPen

OMixtard

30/70 50/50

Refillable

Protaphane 30/70 OMixtard 50/50

Refillable

OMixtard

Protaphane Mixtard 30/70

NovoMix 30 NovoRapid O Levemir

Disposable

O

Disposable

O

LILLY

HumaPen Luxura HD

KwikPen

Humalog O Humalog Mix 25 O Humalog Mix 50 O

Humalog Humalog Mix 25 O Humalog Mix 50

Humulin R NPH OHumulin 30/70

Refillable

Humulin R NPH OHumulin 30/70

Refillable

O

OHumulin

O

O

O

OHumulin

Humalog Humalog Mix 25 O Humalog Mix 50 O O

Disposable

SANOFI SoloSTAR

O O

ClikSTAR

O O

JuniorSTAR

O O

Apidra Lantus

Disposable

Apidra Lantus

Refillable

Apidra Lantus

Refillable

WORDS DR KATE MARSH PHOTOGRAPHY ISTOCKPHOTO

HumaPen Savvio

DOSING INCREMENTS

MAXIMUM DOSE

1.0

60

O

30

O

0.5 1.0 1.0

50

COLOURS

O

O

O

OTHER

Silver Blue

Red Blue

Beige

Memory function which shows the time lapsed since your last dose (up to 12 hours) and the amount given. Large, easy-to-read dial for those with poor eyesight.

Blue (NovoMix 30) Orange (NovoRapid) O Green (Levemir) O

60

O

KEEP YOUR COOL

Better insulin storage equals better BGLs, so try these simple solutions for keeping your insulin safe wherever you go…

BE A STORAGE WARRIOR

Grey O Red O Blue O Pink O Green O Graphite O

1.0

60

0.5

30

1.0

60

1.0

80

1.0

80

O

Lightweight pen with a choice of six colours.

Green

Unopened insulin vials need to be refrigerated between 2-8°C. After you’ve opened your insulin, it should be kept at room temperature (below 30°C) for one month, before being discarded.

TRAVEL SAFE

0.5

30

O

Grey

O

Grey (Lantus) Blue (Apidra)

O O O

Silver Blue

Blue Red O Silver O O

Designed for kids and those on smaller doses.

Planning a trip? It’s important to keep your insulin supplies cool, whether you’re in the car, in a plane or on a boat. The best way to store them is in a cool pack or an insulin travel wallet (where they will be secure while at the right temperature). ■

diabetic living SEPTEMBER/OCTOBER 2015 117

WHEN YOU’RE

feeling blue...

Change the colour of a dark day with simple ways to lift your spirits and real-life advice from those who’ve been there, too

A

re you going through rough patches where you feel you have little to smile about? While it’s normal to suffer low moods at times, chronic gloom, teariness or exhaustion that interferes with your daily life can be signs that you need support. According to Dr Lisa Engel, a health psychologist who specialises in diabetes at Melbourne’s Baker IDI Heart and Diabetes Institute, having diabetes doubles your chances of developing depression.

That’s because the daily grind of managing diabetes – BGLs, diet, medication – plus hormonal changes can take a toll on your mental wellbeing. With that in mind, admitting that you’re feeling down is not a sign of weakness. By asking for help from your GP, counsellor or care team, you are taking an important step that will help you find your happy place, again. Here, four people share their stories about overcoming depression, while the experts offer mood-boosting strategies.

EMOTIONAL wellbeing

HELENA’S STORY

‘I’ve made friends and family a priority’ ‘I blamed myself when I got my type 2 diagnosis 10 years ago,’ says Helena Taylor, 53. ‘My grandfather, mother, aunty and brother all have diabetes. I was a size 18 and my doctor had been warning me for years to exercise more and lose weight. ‘For a year, I spiralled into major depression and, one night when the kids were away at their dad’s, I felt suicidal. Thankfully, my sister called and could hear I was a mess. She came over immediately

and the next day she took me to a doctor, who put me on antidepressants. ‘My sister then moved in, helped me cook and became my exercise buddy. This practical help made me feel far less overwhelmed and I got my life back on track – I only wish I’d reached out earlier. ‘I’m now a size 14 and I’m much happier and have more energy. I make it a priority to spend more time with my family and friends. I also feel less alone and have more fun.’

HERE TO HELP ‘After a diabetes diagnosis, most people experience shock and disbelief, then grief and loss, as they adjust to the reality that their future is deviating from what they planned and hoped for,’ says Dr Stephen Carbone of beyondblue, an organisation that supports people with anxiety and depression. ‘People with type 2 diabetes often feel stigmatised as well,’ adds Dr Engel. ‘They worry that others judge them for their diabetes, even though there are factors beyond weight, diet and exercise that also contribute to type 2.’

TIM’S STORY

To help deal with mixed emotions, try to:

Be a pleasure-seeker Go for a walk at sunset. Catch up with friends. Enjoy a candlelit bath. Scheduling pleasurable activities into your day provides an instant mood boost and ensures you have something to look forward to. Exercise regularly ‘Physical exercise can be equal to antidepressants in helping you reduce mild depression,’ says Dr Carbone. Whether you dance, walk, play tennis or hit the gym, the important thing is that you move every day.

‘Doing something physical lets out my frustrations’ ‘Depression, anxiety and mood swings due to high and low BGLs are the black dog of diabetes,’ says Tim Flakelar, 67, who was diagnosed with type 1 at 17. ‘My biggest period of mild depression occurred at 25 when I felt overwhelmed coping with my first year of university as well as diabetes management. I became anxious, but I turned to playing R&B music, which really helped calm me down. ‘I still get angry sometimes when my BGLs swing high through no fault of my own or go low through a miscalculation of my carbs. The unpredictability of diabetes can cause anxiety, frustration and fear, and these feelings can wear you down. ‘That’s why exercise is a must. It helps stimulate brain chemicals that keep you feeling well and makes the cells of your body more sensitive to insulin. It can also be good to do something physical like hitting a ball or using a punching bag, to let out some of your frustrations.’ ➤

diabetic living SEPTEMBER/OCTOBER 2015 119

EMOTIONAL wellbeing

DINAAZ’S STORY

HERE TO HELP

‘Taking a step back has helped my emotional health’

‘When you’ve had diabetes for many years, the selfmanagement responsibilities can sometimes feel oppressive or overwhelming and your mood may suffer,’ says Dr Carbone. Try these positive-thinking steps:

Consider the big picture ‘View setbacks, such as an elevated blood sugar reading, as temporary rather than permanent,’ suggests Dr Carbone. Try being as kind and supportive to yourself as you would be to a friend or loved one who has diabetes.

Talk about your feelings Debrief with friends, or seek help from a counsellor to find strategies to cope with a chronic condition. If you prefer, chat with someone from the comfort and privacy of your own home using online services such as Diabetes Counselling Online (diabetescounselling. com.au) or the Virtual Clinic at Sydney’s St Vincent’s Hospital (virtualclinic.org.au).

‘When my now 17-year-old son, Kevin, was diagnosed with type 1 at the age of 11, he was so ill he had to be hospitalised,’ recalls Dinaaz Lentin, 56. ‘It was incredibly stressful and I was worried and exhausted from loss of sleep from having to check his BGLs overnight. But at least I was in charge and knew that he was okay. ‘Now that he’s a teenager, I often feel anxious because I don’t know whether he’s taking lifestyle risks. At one point, I discovered that he was keeping his insulin levels high to ensure he didn’t have a hypo in front of his friends – this could have caused damage to his vital organs in the long term.

‘A few years ago, I received good advice from a diabetes educator. She said that instead of being in conflict with my son, I should let him get some of those teenager activities out of his system. So, I’ve tried to put the focus on minimising harm. If he wants to do something like eat high-carb junk food, I ensure he adjusts his insulin and does a reading before and a couple of hours after eating. ‘When you have a child with diabetes you feel like the enemy, but you’re only acting out of love and concern. Instead of showing anger, which I sometimes used to do, I now walk away until I feel calmer and that’s been far better for my emotional health.’

HERE TO HELP

‘Try being as kind and SUPPORTIVE to yourself as you would be to a loved one who has diabetes’ 120 SEPTEMBER/OCTOBER 2015 diabetic living

‘When a teenager with diabetes starts wanting more independence, they may not always make the best choices and the concern and loss of control can be very stressful for parents,’ says Dr Carbone. ‘It’s important to try to minimise conflict, so that you keep the lines of communication open.’ He suggests you:

Rethink your expectations ‘Ask your child to do the best they can today,’ advises

Dr Carbone. ‘If you expect perfection you will end up disappointed and that will only increase conflict.’

Delegate responsibility Ensure that other family members, including your teenager and your partner, also stay on top of the management plan. This way, you don’t feel all the pressure is on your shoulders, and you’re helping your child achieve independence at the same time.

ELIZABETH’S STORY

WORDS STEPHANIE OSFIELD PHOTOGRAPHY GETTY IMAGES, ISTOCKPHOTO

‘I take things one day at a time’ Three years ago, Elizabeth Youssef, 40, left her job as an assistant manager at a multinational export company to care for her mother and aunt. ‘They both had type 2 diabetes along with other conditions,’ she says. ‘My mum passed away from breast cancer several months ago and I nursed her through that, which was heartbreaking. ‘My aunt has dementia and depression as well, which is incredibly challenging to manage. She won’t watch TV but wants to be entertained, which is tiring. She can’t walk

far so it’s hard to take her anywhere. Some days she just says over and over, “I want to die today.” It is really upsetting. ‘Being a carer is often lonely and I feel I have no life and no freedom. I long for a day off, or a holiday, which I just can’t afford. At times, I feel lost and I lie awake feeling edgy and unable to sleep. ‘But, all is not lost. I take things one day at a time and hold onto enjoying the little things, like staying in touch with people via Facebook or watching a TV show I enjoy.’

Seek out carer’s support Being a full-time carer can be financially draining. For details about benefits that you may be entitled to, contact Department of Human Services

Instant mood boosters Feeling teary or tense? Try these quick fixes to brighten up your day

1

Eat a few squares of dark chocolate

2

Get a brief burst of sun on your face

3

Put a bunch of flowers on display

4

Listen to music

HERE TO HELP ‘Caring for someone with a condition like diabetes can be exhausting, particularly if that person is experiencing complications or another health condition,’ says Dr Carbone. ‘As the hard work of carers goes largely unseen, they often feel invisible, isolated and unsupported.’ Here are some ways to lighten the load:

10

at humanservices.gov.au or call 13 27 17. You can also ask your GP or your loved one’s diabetes care team about transport services or special taxi vouchers that may be offered by councils or other community organisations. Break the routine Eat your lunch outside, have a friend drop in for a catch-up or go for a walk in the park. ‘Scheduling activities to change the scene and break up the routine can help you feel that you are not caught in a rut,’ says Dr Carbone. ■

5

Spend time in nature

6

Watch a comedy

7

Do something thoughtful for someone else

8

Keep a daily gratitude journal

9

Kiss and cuddle

10

Meditate diabetic living SEPTEMBER/OCTOBER 2015 121

PULL THE PLUG PULL THE PLUG ON THE

fuzzies

If brain blips and forgetfulness are slowing you down, here’s how you can keep a clear head in any situation

E

ver find that your mind starts to wander when you’re at the office, or that you’ve misplaced your keys for the fourth time in a day? If it’s happening often, your diabetes may be the culprit. While there is no official medical term to describe the lapses in concentration that people with diabetes say they’ve experienced, anecdotal evidence suggests that they can occur with frustrating regularity. But the good news is, they don’t have to. ‘Things can always be improved,’ confirms endocrinologist Dr Sultan Linjawi. ‘Don’t just accept it – investigate it. Early intervention of problems is always best.’ Here, the experts reveal simple strategies for keeping the fuzzies at bay, along with ways to get through those unwelcome moments.

What causes mental muddles? Identifying the reasons behind your lapses in concentration can help you determine the best ways to overcome them. UNBALANCED BGLS Do you frequently experience hypos (low BGLs)? These can reduce the supply of glucose to your brain, causing you to lose concentration. ‘This can increase your risk of dementia as low sugars

122 SEPTEMBER/OCTOBER 2015 diabetic living

may damage brain cells over time,’ warns Dr Linjawi. And regular high BGLs (hypers) can cause you to pass a lot of urine. The result? You become dehydrated, which also affects your ability to stay alert. RESTLESS NIGHTS If you’re waking up fatigued or irritable after eight hours in bed, you may have sleep apnoea, a condition that causes you to stop breathing repeatedly during the night. This disorder is fairly common and affects an estimated 23 per cent of people with type 2. ‘It is essentially oxygen deprivation,’ says Dr Linjawi, which explains why it can lead to a loss of focus. Ask your doctor for a sleep study (in which your sleep patterns are monitored) if you think you may be at risk. FEELING LOW ‘Problems such as depression, anxiety and distress are higher in people with a chronic illness such as diabetes because it is stressful living with it,’ says Dr Gary Deed, GP and Chair of the Diabetes Specific Interest Network. ‘In turn, being anxious can make it difficult to concentrate.’

LIVING well

ACHES AND PAINS Diabetic neuropathy, which damages your nerves and causes pain, is thought to affect 60-70 per cent of all people with diabetes. Neuropathy is more prevalent in people who have been living with diabetes for several decades; are aged over 40; and those who struggle to control their BGLs. Dr Deed says that pain – particularly joint and back pain – caused by neuropathy and other diabetes-related disorders, can cause mental fogginess. CH-CH-CHANGES Going through transitions in your life or diabetes management can also affect your concentration, says Dr Deed. Switching your medications, reaching puberty, starting a new job, moving house or getting married or divorced can all make you more susceptible to concentration lapses. POOR EYESIGHT Diabetes can cause eye problems, including diabetic retinopathy (damage to the blood vessels at the back of your eyes). If you’re having difficulty focusing physically, then your mental sharpness can be compromised as well, according to Dr Deed.

How to regain focus Once you’ve identified the source of your fuzzies, how can you stop them from happening? Maintaining stable BGLs is a great starting point. ‘Only when people have had good blood sugars for a while, do they realise how much better they feel, compared to how they used to feel when their levels were unstable,’ says Dr Linjawi. Getting regular health checks is important, too. They will help rule out other conditions that can also ➤

‘Only when people have had GOOD BLOOD SUGARS for a while, do they realise how much better they feel’

diabetic living SEPTEMBER/OCTOBER 2015 123

LIVING well

‘My 11-year-old daughter complains that it’s hard for her to remember instructions in class’ DL reader Rebekah Sullivan

affect your concentration, such as low blood pressure or hypothyroidism (underactive thyroid). It pays to keep a diary to record when and where the fuzzy episodes are occurring – this will highlight any patterns. Make a note of your BGLs, the foods you’ve been eating around the time of the episode and your temperature, so you can discuss your findings with your diabetes care team.

Tune back in!

124 SEPTEMBER/OCTOBER 2015 diabetic living

Let’s face it, diabetes can be unpredictable, and even if you’re consistently maintaining good BGLs, you may still experience the odd muddled moment. The best way to manage this when it happens is to: STEP 1 Take a rest. Sit quietly at your desk at work or in a chair at home, and keep the people around you posted about how you’re feeling. STEP 2 Check your BGLs. Both Dr Deed and Dr Linjawi say this is vital, as it can help to identify if your BGLs are unstable, or if there might be an underlying issue behind how you are feeling, such as an infection. STEP 3 If the fuzzies aren’t going away, seek medical help. ‘Never hesitate to contact your doctor. Diabetes can be challenging to manage, and we’re here to help as your health is paramount,’ says Dr Deed. ■

WORDS SIMONE MCCLENAUGHAN PHOTOGRAPHY GETTY IMAGES

When fuzzies strike

Happy, healthy home

A better kind of clean DETTOL HEALTHY CLEAN BATHROOM MOULD REMOVER

DETTOL HEALTHY CLEAN BATHROOM SPRAY

DETTOL HEALTHY CLEAN BATHROOM FOAM

Helping keep Aussie families healthy and happy!

DETTOL HEALTHY CLEAN KITCHEN SPRAY

Good habits for good health O

SOFT ON HANDS, HARD ON GERMS

BUBBLY FUN

HANDY HYGIENE ON THE GO

K

KITCHEN SURFACE CHECKLIST

1. 2. 3. 4. 5. 6. 7.

DETTOL FLOOR CLEANING SYSTEM AND FLOOR WIPE

DETTOL SURFACE CLEANSER WIPES

DETTOL GLEN 20 SPRAY DISINFECTANT

DETTOL SURFACE CLEANSER

PROFRESH PEACH BURST

I Help keep that feeling of freshness, whatever the day may bring

6th September

Make Dad’s day this...

FATHER’S DAY Forget the socks and ties and give Dad a gift he’ll love all year round – a subscription to his favourite magazine!

HUGE SAVINGS – UP TO 50% OFF!

FREE GIFT!

Dad receives 12 ISSUES

Dad receives 4 ISSUES

Dad receives 13 ISSUES

Dad receives 4 ISSUES

YOU SAVE 36%

YOU SAVE 27%

YOU SAVE 19%

YOU SAVE 25%

YOU PAY ONLY

YOU PAY ONLY

YOU PAY ONLY

YOU PAY ONLY

$

69

FREE GIFT!

$

29

$

$

65

24

WIN!

BUMPER

GIVEAWAY! WORTH

$7500+

Dad receives 6 ISSUES

Dad receives 12 ISSUES

Dad receives 26 ISSUES

YOU SAVE 27%

YOU SAVE 23%

YOU SAVE 50%

YOU PAY ONLY

YOU PAY ONLY

YOU PAY ONLY

$

35

$

69

$

65

AUGUST 2015

HELP CALM YOUR BABY

CHILDCARE OPTIONS THAT WORK

Parents reveal how they made their decision

Quirky tips you may not have tried yet p56

BATTLE WINTER COUGHS & COLDS

Prepare your child for a sibling

BEAUTIFUL

NURSERY design ideas FEAR NOT!

YOUR BIRTH WORRIES SORTED!

STORIES BIRTH

BABY

“Running made me a happy mum” “I chose to be a solo parent”

TODDLER

PRESCHOOLER

YOU

to order

subscribetoday.com.au/FDDL OR CALL 1300 668 118 and quote P589JZZB VISIT

All magazines are published monthly except Better Homes and Gardens, which is published 13 times annually; WHO which is published weekly; Diabetic Living which is published bimonthly; and Bike and Your Garden, which are published quarterly. Offer valid for Australian delivery only. Subscriptions may not include promotional items packed with the magazine. This offer cannot be used in conjunction with any other offer and ends 30/09/15. Pacific Magazines Pty Ltd is collecting your personal information for the purpose of processing your order. As a subsidiary of Seven West Media Limited, Pacific will handle your personal information in accordance with Seven’s Privacy Policy, which is available on subscribetoday.com.au/privacy-policy. By providing your personal information, you agree to the terms of the Policy. Without limiting the foregoing, Pacific may disclose your personal information to its related entities and service providers for research and profiling purposes as well as processing your order. Pacific may also use your personal information for the purpose of Pacific and its related entities sending you information regarding programs, products and services available through them and/or through their business partners, and to Pacific from time to time sharing your personal information with carefully selected business partners for the purpose of them sending you such information directly. We will always provide you with the ability to opt out of those communications.

YOU SAVE 32% YOU PAY ONLY

$

-LIFE INSPIRING REAL “I became a mother at 42” PREGNANCY

Dad receives 12 ISSUES

49

Positive Ageing SEMINAR

Join Prevention magazine’s inspiring group of experts for a landmark event to discover the power of positive ageing Want to live your best life every single day? Feel happier, healthier and more optimistic? In just a few hours, we can help make it happen. Forget the midlife crisis, right now it’s all about harnessing the new midlife opportunity. Sound good? Then don’t miss this exclusive event. Prevention magazine has partnered with some of Australia’s most inspiring women to bring you an exclusive Positive Ageing event in Sydney—a two-hour seminar packed with practical advice on how to maximise your health, energy, wellbeing, happiness levels and so much more. Join us and you’ll walk away with simple, powerful strategies that will make a major difference. You’ll also discover how to: • Maximise your health • Be positive and optimistic • Stay motivated and driven • Maintain and grow connections • Follow your passions, daily • And feel stronger than ever

Come along and be inspired by some of Australia’s most prominent experts in inner health, happiness, nutrition, wellbeing and motivation. Lorna Jane Clarkson is one of Australia’s most successful businesswomen. She’ll share her inspiring Active Living philosophy, along with easy ways to eat well, move more and truly believe in yourself. Jacqui Mooney, editor of Prevention, knows what makes women tick. She’ll reveal smart ways to stay healthy, live your passions and make the rest of your life the best of your life. Dr Libby Weaver is a nutritional biochemist, motivational speaker and author of seven best-selling books, including Beauty from the Inside Out. Her nutrition advice will change your life and your body.

Book now

via prevention.pleezpay.com SYDNEY 29th of September 10am–12pm View By Sydney Pier 2, 13 Hickson Road, Walsh Bay NSW 2000

Tickets $49 per person For more information go to preventionmag.com.au

FREE GIFT BAG

WORTH $200+ FOR ALL ATTENDEES

FIND the facts

Good to know Say what? If you’re not always sure about the terms we use, here’s an easy rundown

BLOOD GLUCOSE LEVEL (BGL)

DIABETIC KETOACIDOSIS (DKA)

This refers to the amount of glucose (a type of sugar) in the blood. Everyone has glucose in their blood, but it is usually kept tightly controlled by the hormones insulin and glucagon. In someone with diabetes these hormones are not produced or don’t work properly, so their BGLs can rise too high and, with some types of medication or insulin, drop too low. A normal BGL is between about 4 and 8 millimoles per litre (mmol/L).

Usually only in type 1 diabetes, DKA occurs when ketones (the product of fat breakdown) build up in the blood and make it acidic due to lack of insulin. It can be life threatening.

CARBOHYDRATE Along with fat and protein, carbs are a major source of energy in our diet. They are found in breads, cereals, grains, starchy vegetables, legumes, fruit and some dairy products. Carbohydrates break down to glucose during digestion and raise BGLs, providing the body with energy.

CARBOHYDRATE EXCHANGE This is a way of measuring the carbohydrate in foods. It’s used in diabetes meal planning to help manage BGLs and to match carb intake with insulin or medication. An ‘exchange’ is the amount of food that contains 15g of carbohydrate. For example, one average slice of bread, one medium apple and 300ml of milk each contain 15g of carbs, or one carb exchange.

GLYCEMIC INDEX (GI) The ranking of carb foods according to the speed at which they cause BGLs to rise and fall. Foods that are quickly digested and absorbed are high GI, while low-GI foods break down slowly, gradually releasing glucose into the bloodstream. HBA1C This is a blood test that reflects the average amount of glucose in your blood over the past 2-3 months.

HYPERGLYCAEMIA A condition where BGLs are higher than normal, it occurs when diabetes is untreated or poorly managed. Common symptoms include thirst, frequent urination, fatigue and weight loss.

ABOUT YOUR TYPE TYPE 1 ● A condition that occurs when the body’s immune system destroys insulinproducing cells in the pancreas, causing blood glucose levels to rise to dangerous levels.  ● Treatment: Insulin by injection or with a pump. TYPE 2 ● Blood sugar levels rise because the pancreas doesn’t produce enough insulin or the body doesn’t respond to insulin, known as insulin resistance.  ● Risk factors: Family history, being overweight, or of an ethnic group prone to diabetes, such as indigenous people, those from south-east Asia, India and the Middle East. ● Type 2 can often initially be managed with diet and exercise, but most people will need medication, and possibly insulin, with time.

HYPOGLYCAEMIA This condition develops when BGLs drop too low. It occurs in people treated with insulin or some oral medications. Symptoms include feeling dizzy, shaky and confused. It needs to be treated immediately by eating quickly absorbed carbs, such as glucose tablets or jelly beans.

GESTATIONAL ● This develops during pregnancy, but usually disappears after birth. These mothers have an increased risk of type 2 diabetes later in life. ■

diabetic living SEPTEMBER/OCTOBER 2015 135

ADVERTISING PROMOTION

GUILT-FREE GOODIES

LOW-GI SPUDS

Enjoy a sweet hit – minus the guilt and kilojoules – from Australia’s favourite sweetener brand! Equal Spoonful is a real sugar substitute, with one teaspoon (8kJ) giving equivalent sweetness to one teaspoon of sugar (70kJ). Use it in baking, on cereal, in drinks, or added to sauces and dressings. For recipes and information, visit equalchoice.com.au

Carisma potatoes are the only certified potato in Australia to carry the Glycemic Index Foundation’s official low-GI symbol, with a GI value of 55. To achieve the low-GI rating, simply cook until al dente. The potatoes are flavoursome and versatile – easy to boil or mash. You’ll find Carisma potatoes exclusively at Coles supermarkets. Visit carismapotatoes.com.au

MARKET PLACE

Check out these products. They may make managing diabetes easier

DRY AND DISCREET

FREEDOM IN THE BAG

Attends offers a range of products for light to moderate bladder weakness. Independently tested and approved by the proDERM Institute in Germany, Attends’s dual core technology excels in providing dryness and skin comfort. Available at leading pharmacies. Contact us at [email protected]

MedActiv EasyBag Single and EasyBag Classic (shown) provide freedom to travel with temperature-sensitive medications. Discreet and reusable, EasyBag products keep your insulin cool. Just soak the inner in fresh water and the bag will maintain insulin at 16-25°C for up to five days. Visit medactiv.com.au

136 SEPTEMBER/OCTOBER 2015 diabetic living

EYE SPY With the new Optrex ActiMist™ 2in1 Eye Spray* range, relief is just a spray away. Spray directly onto closed eyelids to instantly soothe dry eyes and provide instant relief for up to 4 hours. It’s suitable for use with contact lenses and won’t smudge eye make-up. Visit optrex.com.au * Always Read the Label. Use only as directed. If symptoms persist see your healthcare professional.

RECIPE index BREAKFASTS 61 Herbed corn and ricotta fritters with avocado and tomato salsa 61 Huevos rancheros 62 Smoky baked beans with bacon

SNACKS 81 Apple, pear and celery juice 81 Feta, tomato and cucumber skewers 81 Hummus, carrot and pomegranate crackers 75 Mini strawberry tarts 78 Ricotta and blueberry muffins

44 Fish ‘n’ chips 40 Honey and rosemary steak with herbed greens 56 Pea, chicken and asparagus risotto 50 Roast chicken stuffed with basil and mozzarella 41 Roasted pumpkin, ricotta and asparagus pasta 50 Roasted zucchini, capsicum and ricotta tart 56 Satay beef and snow pea noodles 42 Smoked paprika and green olive salmon salad 41 Wok-seared soy and ginger tofu

26

LIGHT MEALS 27 Beetroot, spring vegetable and quinoa tabouli 28 Fennel, onion and feta tart 26 Peppercorn and herb-crusted lamb with bean salad 57 Prawn, avocado and sugar snap pea salad 26 Silverbeet, chicken and leek slice

MAINS 50 Beef bibimbap 51 Chicken, leek and prosciutto meatloaf 42 Couscous, chicken and fennel salad 40 Creamy coconut and turmeric chicken curry 40 Fish with avocado, beet and walnut salad

KEY

Freezable

Gluten free

DESSERTS 80 60-second parfait dessert 72 Apricot, cinnamon and apple scrolls 73 Baked jam doughnuts 70 Baked orange and passionfruit cheesecake 73 Chocolate whoopee pie ice-cream sandwiches 70 Chocolate and ricotta Swiss roll 76 Creamy banana custards 72 Lemon tart 70 Peach and buttermilk French toast with ricotta cream

40

DRINKS 77 Homemade lemon gingerade

61

Gluten-free option

Vegetarian

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

diabetic living SEPTEMBER/OCTOBER 2015 137

THAT’S life!

Postcards

from the

SHED

Everyone’s favourite chippie Rob Palmer takes his mates – and his diabetes – on a surfing safari

‘We laughed, surfed and played like there was no tomorrow.’

down. I was the closest most times, but there was one occasion when I didn’t see it coming: the hypo. The boys did, though. They swooped on me with a squeeze bottle of honey, lollies, biscuits and a lemonade. I was chewing gratefully as my machine revealed a BGL of 1.6. Nice work, lads. The massive increase in physical exertion was always going to be a factor, so I reduced my insulin in advance. I was determined not to be anxious about hypos in the water, so I micromanaged everything. Our alarm was usually the anchor, pulling up at 5am. We’d be at the break before sunrise and surfing as that giant fireball rose out of the ocean. By that time, I had at least two BGL checks and a mini-breakfast under my belt. We laughed, surfed and played like there was no tomorrow and, somewhat ironically, it was the constant micromanagement and the resolute determination to discount diabetes as a factor in the trip, that led to my feeling of absolute freedom. Sure, there were times when I ate too much gorgeous Indonesian food, and times when I had a break for 10 minutes to get my sugars to where I needed them to be. While total freedom from this condition is a feeling that a person with diabetes may never have, for 11 days, my mates and I completely erased it from every glorious horizon. ■

‘The boys and crew were PUNTING on my levels’

138 SEPTEMBER/OCTOBER 2015 diabetic living

PHOTOGRAPHY BRAD GERHARD (ROB’S PHOTO); ISTOCKPHOTO; SURFING SHOTS BY BRIAN BLANK (@BRIANVICTORBLANK ON INSTAGRAM)

It seems that always on the horizon is either that positive notion of a cure for diabetes or the less appealing concern over the complications that may lie in store. These hopes and fears can sometimes cloud the ultimate goal of living a normal, happy life and have us feeling like diabetes is mucking us around. Recently, I took off on a journey with a few close mates. It was time to just let it rip and have diabetes tag along for the ride. (I call it diabetes bashing.) Our destination was the Mentawai Islands off Sumatra, Indonesia, for 11 days on a boat, the Maha Bintang, with no medical assistance to speak of, no chemist down the road… in fact, no roads at all. In order for me to get through this and tell diabetes to back off, I’d need to be prepared. I took double spares of everything: BGL machines, insulin pens, and enough hypo food, testing strips and insulin for two months in the jungle. I briefed our tour leader from Sydney and the rest of the crew when we arrived. We left the mooring from Padang Harbour with bucketloads of excitement and a boatload of diabetes awareness. ‘How’s your sugar?’ was the call of the trip. The chef, Ali, would give me a nod 20 minutes before every meal so I could do my stuff and, by day three, the boys and crew were punting on my levels. ‘It’s an 8’, ‘It’s a 3’, ‘4.1’, they’d call, as the meter counted

PERFECT BREAK

Footwear Matters Diabetic Feet Study Dr. Comfort, the leading manufacturer of therapeutic footwear, recently completed a study: • examined the impact of therapeutic footwear on diabetic complications (foot ulcers & amputations) • Patients with Type 2 Diabetes mellitus (T2DM) • Sample Size 26,437 people • following patients for 1 year prior to receiving therapeutic shoes and 2 years after. The results:

Foot Problems associated with Diabetes:

Dr. Comfort is recommended for people with diabetes.

Katy Turquoise

Paradise Pewter

Classic Black

Call us on 1300 66 77 30 (AUS) or 0800 60 60 40 (NZ) or visit www.drcomfort.com.au

Murine Eye Mist. Refreshes dry eyes, naturally.

preservative free and can be used as often as needed