Diabetic Living Australia - July-August 2017

Just diagnosed?
Find support inside

JULY/AUGUST 2017, ISSUE 70
$7.99 (inc GST), NZ $9.20 (inc GST)
A U S T R A L I A N
Your 22 PAGE HEALTH GUIDE

Stay well, live longer
er, look better, feel energised... start today!
Eat light
Drop kilos
the easy way
MUST READ
OClever food swaps
OA-Z of cooking oils
OCan you still eat sugar?
Stop the itch,

help is here!
46
Best-ever
meatballs
p24
recipes
ZIN_DL_0717
Hearty, hot and tasty

SPEEDY MAINS | SUPER SOUPS | COMFORT PUDS | MEALS FOR ONE
SUBSC
R
TODAYIBE
Contents
JULY/AUGUST 2017, ISSUE 70
D
on’t m
Diabetic of
L
!
an issue iss
(page 1 iving
36).
REGULARS MY STORY
4 Editor’s note 112 “I managed on my own”
6 You tell us Your letters Georgia Duncan triumphs
8 Here to help Meet our 118 “My father’s struggles
team of experts with insulin scared me”
11 News/Q&A Health, Simon Kitching takes
Nutrition, Exercise, Kids type 2 seriously
17 Put to the test Change4Life
– encourage testing FOOD
120 Feel better in 5 Simple 18 Ed’s healthy recipe
tips to improve your health Spaghetti squash with Weeknight
138 Postcards from the shed prawns – it’s wheat-free! easy feast
TV chippie Rob Palmer 20 Hearty fare Winter just p57
gets tech happy got voted ‘most delicious’
28 ‘Tis (almost) the season
LIVING WELL Mid-year merriment. Eat up! Pudding!
96 Feel good inside 34 Easy peasy puddings p34
Everything you need to Sweet and dandy desserts
know about gut health 42 Cooking for one Single
100 The sweet stuff Finally, serves that’ll fill you up
the truth about sugar 48 7 days, 7 dinners A week’s
103 Teeth talk Keep your pearly worth of delish, easy meals
whites in top condition 60 Grainy goodness Yummy
106 Skin deep Dry and itchy? reasons to get out of bed
Tips to turn that around… 64 Food bites Eat better, Get lean with Dr
110 Tricks of the trade shop better, live better Joanna McMillan p126
Six ways to win at work 66 Menu planner Your guide
114 Lean on me Support is at to weekly meals and snacks
hand – you just need to ask 68 Food that works for you
secrets to
124 Think yourself slim All your recipe info living longer &
Is weight loss all in the mind? 126 Super soups Liquid love feeling great
Don’t just live with diabet
es, live life to the max
es
to thriving with diabet
with our 22-page guide
130 The good oil Nourish your from Dr Joanna McMillan
body – start in the kitchen 134 Recipe index
SPECIAL: 4 secrets to living longer and feeling great

IMAGES
Intro, p72, Eat well, p74, Move on up, p80, Best ever vegie
PHOTOGRAPHY GETTY
cannelloni! p26
Take charge, p84, Be happy, p88 2017 71
t inside
Just diagnosed? Find suppor
70
JULY/AUGUST 2017, ISSUE
GST)
$7.99 (inc GST), NZ $9.20 (inc
N
A U S T R A L I A
ON THE COVER
PAGE HEALTH GUI
DE
®
114 Just diagnosed? Find support inside
Your 22
nger
Stay well, live lo better, feel ene
rgised... start
today! 71 Stay well, live longer
Eat lighter, look
Drop kilos
124 Drop kilos the easy way
the easy way 78 Clever food swaps
MUST READ
O
O
Clever food swaps
A-Z of cooking oils
Can you still eat sugar?
130 A-Z of cooking oils Go with
O
Stop the itch, 100 Can you still eat sugar? the grain,
help is here! p60
Best-ever
meatballs
106 Stop the itch, help is here
46
p24
recipes 18 46 healthy recipes

Hearty, hot and tasty
SPEEDY MAINS | SUPER
SOUPS | COMFORT PUDS
| MEALS FOR ONE
3
WELCOME
Health wise
A regular day in our office goes like this: “What
information can we provide that’s of most value
to people who have diabetes?” We also ask the same
question of our amazing team of diabetes experts.
A couple of months ago we decided to create a 22-
page guide with our experts’ advice on how to enjoy
an active and healthy life – for all your life.
Our experts’ replies covered topics we expected, but
they also came up with some surprising suggestions.
JOIN US ON Such wisdom only comes from health professionals committed
FACEBOOK to helping people live well with diabetes. Turn to page 71 and
NOW! discover those secrets for yourself.
You can have your One of those experts is dietitian Lisa Urquhart, who is moving
say about this issue into teaching and research at the University of Newcastle after
of Diabetic Living and three years of working with our food editor Alison Roberts. “I
tell us more about the thoroughly enjoyed helping create recipes,” Lisa says. “I hope
topics you’d like to see we’ve been able to empower people to make the best decisions
covered. Simply visit our for their health.” Thanks Lisa for caring so deeply about people
Facebook page (facebook. who have diabetes. We wish you well. The wonderful work
com/australiandiabetic Lisa and Alison do is showcased from page 20 onwards, with
livingmagazine) some delicious winter warmers. Enjoy!
and ‘like’ us to stay
in the loop.
Toni Eatts, Editor
GET YOUR FIX
Need more inspiration to eat well and
exercise? You’ll find more great recipes
and loads of ideas on our website.
3things to try in this issue
Live longer, feel The sweet stuff
Follow us on the web better special Get in the know
diabeticliving.com.au Our guide to getting about this maligned
the best out of every sweetener
Follow us on Instagram
day (page 71) (page 100)
instagram.com/
diabeticliving
Jo McMillian’s
super soups
LOOK OUT Warm yourself up with
a vegie hit tonight,
for our next issue, thanks to Jo McMillan
on sale 3 August (page 126)
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.
4 JULY/AUGUST 2017 diabetic living

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diabetic living JULY/AUGUST 2017 5

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I have diabetes and I am
confused about the sugar
your magazine for many, content in your recipes. You
GREAT PRIZES many years – since I was never explain how much sugar
diagnosed with diabetes, in is in your recipes, or how
UP FOR GRABS! fact. I like to keep the back you convert sugar into your
issues of the magazine, nutritional information.
SIMPLY TELL US WHAT however, I live in a small Could you please explain?
YOU THINK ABOUT apartment, and space is Tony Cortis, via email
DIABETIC LIVING a bit of a problem. Is the
Email diabeticliving@ magazine available to Editor’s Note: Hi Tony – the
pacificmags.com.au buy online instead? amount of sugar in each recipe is
Post to Diabetic Living, Dale Free, via email included in the ingredients list. As
You Tell Us, GPO Box sugar is a type of carbohydrate, we
7805, Sydney, NSW 2001. Editor’s Note: Glad you calculate it into the carb content of
Include a daytime phone enjoy the mag, Dale! You can each recipe. You can find the amount
number and mailing buy a digital version of DL of carbs in our recipes by checking
address. For conditions, at subscribetoday.com.au the nutritional panel. For more
visit bhg.com.au Currently, the digital about sugar and carbs, check out
The writer of each magazine is only compatible The sweet stuff on page 100.
published letter wins a with iPads, but it will soon
pack containing Fantastic be available on iPhones and DL’S GREATEST HITS
Faith Rehydrating Day Android devices. You’ll also I look forward to every DL so
Cream and Rehydrating find great recipes and articles much I have made my own recipe
Night Cream. Fantastic for free on our website, book by cutting out my favourite
Faith by Glamourflage diabeticliving.com.au recipes in each issue. I have also
is designed specifically made a folder with all the stories
for skin exposed to the that relate to my diabetes.
Aussie sun by improving Colleen Cook, NSW
NOTE LETTERS MAY BE EDITED FOR SPACE
the ability to replenish lost BYE BYE BORING

nutrients and moisture! DL: what a fabulous magazine. A FANTASTIC IDEA
Visit glamourflage.com.au Not only are the recipes easy to I’ve been reading DL for years
follow with comprehensive and appreciate the information
nutrition information, but they on the latest gadgets and updates.
are downright delicious. With I’m a type 1, live on my own and
a diabetic spouse, a fussy adult love the Cooking for one recipes.
daughter, and being vegetarian Could you please add a shopping
myself, it’s easy to get bored with list for Cooking for one like you
food. Honestly, DL is a lifesaver. do for 7 days, 7 dinners?
Di McMurtrie, NSW Angie Walker, via email

YOUR thoughts
Like it
Join the conversation on Facebook…
Diabetes doesn’t
define me Meters, meters, everywhere
I am not a “diabetic”. I have I have 10 meters! I have a basket
type 1 diabetes, but that is full of them! Gotta love freebies!
just a part of me. – Robert Kidd
– Anne Stevens
Praise the pump!

Medical alert Since starting pumping, my
In the last 12 months I’ve had a readings have dropped from
tattoo on my wrist stating that the high 8s to 7!
I have diabetes type 1. – Len Farina
– Michelle Norris
Myth busted!
Ride the swings
The fact is a diabetic
No matter how many lows or how
can look like anyone at all.
many highs, we have to do our best.
– Wendy Flint
– Ana Higuera
Worth more
Live it up
As a diabetes educator, I’m
Diabetes is a chronic disease
horrified by colleagues who
that you need to care for and
define a person’s worth
do the best you can –
by their HbA1c.
and live your life!
– Michelle Robins
– Mary Burke Roth
Find us on facebook.com/australiandiabeticlivingmagazine
Get great tips and recipe ideas by following @diabeticliving on Instagram

YOUR thoughts
Here to help
Meet our experts – they’ll advise you on
all aspects of your diabetes management OUR EXPERTS
Dr Kate Marsh
Dietitian and
In conversation with... diabetes educator
Christine Armarego Kate, who has type 1, is
Accredited Exercise Physiologist at in private practice in
theglucoseclub.com.au Sydney. nnd.com.au
Dr Sultan Linjawi
What can an exercise maintain our knowledge and Endocrinologist
physiologist do for me? expertise with continued A diabetes specialist,
So many things! An Accredited professional development Sultan has a clinic in
Exercise Physiologist (AEP) holds – staying up to date with Coffs Harbour, NSW.
a four-year equivalent university the latest research to ensure drsultanlinjawi.com
degree and specialises in exercise you always get the very best
and movement for both the evidence-based advice. Dr Janine Clarke
prevention and management of Psychologist
chronic diseases and injuries. How do I find one in my area? Janine is in private
AEPs provide support for people Go to essa.org.au and click on practice at Mend
with a number of conditions, ‘Find an accredited member’. Psychology and The
including obesity, cardiovascular Sydney ACT Centre.
disease, diabetes, osteoporosis Why did you become an AEP? mendpsychology.com.au
and arthritis, and post-surgical I discovered a love and joy of
rehabilitation, such as hip or movement while young and Dr Gary Deed
knee replacement. wanted other people to feel the General practitioner
benefits movement brings. I say Gary, who has type 1,
How does an exercise ‘movement’ not exercise. I love is devoted to helping
physiologist differ from seeing my clients develop a people with diabetes. He
a personal trainer? sustainable individualised is in practice in Brisbane.
The main difference is that they exercise plan that makes a
are university trained to manage difference to the quality of Danielle Veldhoen
conditions such as those listed. their lives, to their health and Podiatrist
An AEP is required to complete ultimately their happiness. I Danielle works at
360 hours of practical experience focus on providing my clients Flinders Medical Centre,
before qualifying to become a with lifestyle modifications. South Australia.
member of Exercise and Sports I have a family history of
PHOTOGRAPHY ISTOCKPHOTO
Science Australia (ESSA). type 2 diabetes so my risk Dr Angus Turner

of developing it is high, Ophthalmologist
What does so I maintain a healthy Angus directs Lions
‘accredited’ lifestyle to help Outback Vision,
mean? prevent providing specialist
Accredited or delay eye-care services to
means we this. ■ remote areas of WA.
outbackvision.com.au

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Your health
news • advice • research • products
TE
SAVE THE DA
Q
JULY Love Ask
9 your DR LINJAWI
National Diabetes
liver
According to the
Week Mayo Clinic, having
Diabetes Australia’s National type 1 or 2 diabetes
Diabetes Week kicks off increases your risk Can you tell me about Bydureon?
July 9! Get involved in the of developing non-
fun, or connect to others alcoholic fatty liver Dr Linjawi says: Bydureon* is a drug
living with diabetes at disease – this is where recently added to the Pharmaceutical
diabetesaustralia.com.au, or excess fat builds up in Benefits Scheme (PBS). It is a weekly
your liver, even if you version of Byetta (exenatide) – a
by phoning 1300 136 588. rarely or never take twice-daily injection that has been
a tipple. Fatty liver available for five years. Both work by
disease is linked to imitating a naturally occurring
an increased risk of hormone called GLP-1 that we all
liver inflammation make after eating. GLP-1 increases
or scarring (cirrhosis), insulin production when your blood
as well as liver cancer glucose is high, reduces the amount
PHOTOGRAPHY GETTY IMAGES *ALWAYS READ THE LABEL. USE ONLY AS DIRECTED
and heart disease, of glucose your liver releases, and

so it’s key that you reduces appetite, too. With attention
1.5
million Australians have
practise good self-
care in order to avoid
it. This includes:
● Working with
your care team to
achieve good blood
to an appropriate diet, your blood
glucose should improve on Bydureon,
and there may be some weight loss.
To decide if it’s right for you, chat to
your GP, diabetes nurse or specialist.
Good to know Administering
sleep apnoea. If you’re glucose control Bydureon can be cumbersome. It
● Maintaining a involves mixing two substances with
one of them, talk to your healthy body weight the consistency of honey – this can
GP or dentist about the ● Reducing high
blood pressure
take a while to mix properly. It needs
a larger needle than Byetta or insulin.
O2Vent. Research ● Keeping your “bad”
LDL cholesterol and
Some people may notice lumps under
the skin that can last a few months.
suggests this titanium triglycerides (blood These will eventually settle. ➤
fats) within the limits
mouthguard may reduce recommended by Dr Sultan Linjawi, endocrinologist
or eliminate snoring your care team
● Avoiding drinking Email your questions to:
entirely. Visit oventus. excessive amounts
of alcohol.
diabeticliving@pacificmags.com.au
Post: Diabetic Living, Q&A: Health,
com.au for more info. GPO Box 7805, Sydney, NSW 2001.

your nutrition news • advice • research • products
Q
Ask
2.5
Australian guidelines recommend
men aged 51-70 have a minimum
DR MARSH
of this many serves of dairy each Could you please explain why diet
day, and that women the same age or light yoghurts (which are high
in sugar) are recommended by
have a minimum of four serves dietitians as part of a diabetes-
friendly diet? Would I be better off
with full-fat yoghurt instead?
Dr Marsh says: When it comes to

yoghurt, light or low-fat products
are lower in fat, but not necessarily
lower in sugar – as you pointed out.
But this is only the case if they are
Fill ’er up! flavoured – low-fat natural yoghurt
doesn’t have added sugar. Diet
DL dietitian Dr Kate Marsh shares six simple ways yoghurts on the other hand are
to get more fibre onto your plate lower in both fat and sugar, and
usually sweetened with a non-
1 Fill half your 2 Snack on fresh, 4 Snack on a nutritive sweetener. This makes
plate with vegies seasonal fruit and handful of nuts them lower in kilojoules, fat and
at dinner, but don’t choose fruit-based and seeds, or toss sugar. Whether full or low fat, all
just save greens for desserts such as them through non-diet flavoured yoghurts have
the end of the day. fruit salad, berries salads and stir-fries. added sugars because yoghurt
Add salad or with yoghurt, fruit 5 Switch white naturally tastes sour. So if you eat
vegetable soups crumbles or baked rice to brown rice, yoghurt regularly as a snack and
for lunch, grilled apples or pears. barley, freekeh you’re watching your weight and
tomato and 3 Use legumes or quinoa, and blood glucose levels, go for low-fat
mushrooms at (dried or canned try wholemeal or natural yoghurt and add your own
breakfast, and beans, chickpeas wholegrain pasta. fruit. If you’re looking for something
snack on raw and lentils) in 6 Avoid white to use in sauces or dressings, then go
vegetables during casseroles, soups, bread and choose for a regular Greek-style yoghurt. ➤
PHOTOGRAPHY GETTY IMAGES
the day. This way salads, stir-fries one of the many

you're upping your and mince dishes. grain and seed
Dr Kate Marsh, advanced
fibre intake all options instead.
accredited practising dietitian and
through the day. credentialled diabetes educator
Email your questions to:

diabeticliving@pacificmags.com.au
GPO Box 7805, Sydney, NSW 2001.
12
your exercise news • advice • research • products
Q
Ask
FITTER CHRISTINE
IN A
FLASH!
Got five minutes to spare?
Use it to cram in this easy
and speedy workout from
DL exercise physiologist I walk three to four times a week,
Christine Armarego! but I’ve heard walking may not be
enough for fitness. Is this right?
1. STEP-UPS use a railing or table for Christine says: The fact you are
Great for strengthening your support and march. Lift out there and moving three to
legs and lungs. Step up on a your knee about halfway four times a week is fantastic and
step with one foot, then the to hip height. Use music certainly goes a long way towards
other, then step back down for motivation and to help maintaining your general health.
again. You can alternate legs or you keep a good pace. You lower your risk of many chronic
do two minutes and 30 seconds diseases as well as physical injuries
with one leg, then switch. Hold 2. SQUATS OR SIT-TO-STAND that stem from inactivity, such as
a nearby railing for support, These can be done unaided lower back pain, neck and shoulder
and even turn and do them or with a chair (sit-to-stand). pain. You are correct though;
side on if it’s easier for you. Stand with feet shoulder-width walking may not be enough. It’s
OR: MARCH IN PLACE apart and hands outstretched, a great cardiovascular workout
If your knees or balance then bend as if to sit (or sit on but does little to build your muscle
won’t allow you to do step- a chair), keeping your knees mass. After the age of 30, we have
ups, marching in place is over your toes. Stand. Do five to actively do resistance training to
a great alternative. Simply to 15 times, rest, then repeat. preserve our muscle mass, otherwise
we will lose it over time. Muscles
use a fair amount of energy,
625 Average number of kilojoules

a 70kg person will burn after
30 minutes of aqua aerobics.
which increases our daily energy
requirements, improves the storage
and clearance of glucose and keeps
us able to do all the things we love
to do! Resistance training is the only
type of exercise that builds muscle.
The recommendation is to include
Tech Talk eight to 10 exercises at moderate
App: Dance Break to hard intensity, two or three times
per week. And keep walking! ■
Compatible with: Android

and Apple Price: Free
Boogie on with Dance Break – Christine Armarego,
a new app that prompts you to accredited exercise physiologist
dance by lighting up your phone Email your questions to:
screen with a song. When it’s over, diabeticliving@pacificmags.com.au
you’ll see a global map of everyone Post: Diabetic Living, Q&A: Health,
who joined the party with you.

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your kids news • advice • research • products
Sleep easy
If your type 1 tyke is about to head off on their first
sleepover, follow these simple tips from Elissa Renouf
Q Ask
ELISSA
I’ve always managed my son’s

diabetes but he’s about to move
out. How can I make the transition
to self-management easy on him?
Elissa says: It’s not as hard as you

might think; if he’s old enough to
move out, he’s old enough to manage
AHEAD OF TIME A few their essential equipment his own diabetes! Help him out by:
days before the sleepover, and spare batteries. Also Stocking up on supplies When
contact the other parent(s) pack their Personalised my sons moved out on their own,
to discuss your child’s Diabetes Management Plan I made sure they had everything
needs and the hands-on outlining their care routine, they needed first. So check he has
involvement required of including emergency enough supplies to tide him over,
them for your child to be information and your contact as well as the correct equipment
able to stay over. details. Chat with your child and back-ups. If he’s organised,
and the other parent(s) about he’s more likely to manage his
ON THE DAY Make sure their equipment and insulin diabetes correctly.
your child has hypo snacks injections so that everyone Checking in For the first week,
in their bag, along with all is on the same page. call him each day for a chat and
casually ask how his levels have
been. After that, just check in once
a week. This worked with my boys.
Trusting him – and yourself Keep
in mind if your son is working, or
The social network at uni/TAFE, he’s already on his own
most of the time. So trust you’ve
Being diagnosed with type 1 is incredibly overwhelming for established a solid routine he can
any teen – especially if they don’t know anyone else already do on his own. He’s got this! ■
living with diabetes. That’s where a support group can help.
“It’s important that (teens) have people their own age they Elissa Renouf, owner of Diabete-ezy
can turn to who understand what they’re going through,”
and mum of four kids with

says Kristi Gale, who coordinates JDRF’s community type 1. Her range of
programs. Find an online network or in-person convenient diabetes
group near you at jdrf.org.au/type-1-diabetes/ products is available
at diabete-ezy.com
support-groups, and for more info, check
out our peer support story on Email your questions to:
page 114. diabeticliving@pacificmags.com.au

DIABETES awareness
4
Change
LIFE
Put to
the test
Professor Graham Jones
is urging people at risk to be
tested for type 2 diabetes
W ith rates of diabetes

on the rise, chemical
pathologist Professor
Graham Jones believes a simple
test could make the difference.
Of those tested, two were
found to have pre-diabetes
and one was diagnosed with
type 2. “This result is not
surprising,” says Prof. Jones.
Pollies work in a high-pressure
environment, which makes you
wonder if this contributed. “As
lifestyle factors, particularly diet
and exercise, are predisposing
Like Prof. Jones, here at “An exact prediction is not factors to type 2, people in
Diabetic Living we’re concerned possible without knowing the high-pressure environments can
about the rising tide of type 2, ages and risk factors, but we certainly be at increased risk,”
and our Change4Life campaign estimate around 500,000 says Prof. Jones. But this does
acknowledges those who are Australians have diabetes not mean people without ‘high
dedicated to increasing public and do not know it, and many pressure’ are not at risk.
awareness about diabetes. more have pre-diabetes, so the Whatever your environment,
Diabetes affects about 1.7 result is not unexpected.” all health experts agree early
million Australians, and hundreds detection is important. A
of thousands of others are either A pollie’s
2016 Centre for International
undiagnosed or at risk. These HbA1c is Economics (CIE) report found
alarming figures are prompting tested. the cost of diabetes is $4-6 billion
health professionals, including each year in Australia, but this
Prof. Jones, to make a plea for could be halved. “The longer
the early detection and ongoing you’re exposed to high BGLs, the
monitoring of diabetes. The hope more damage,” explains Prof.
is to reduce health complications Jones. “So the best approach is
associated with the disease and prevention, followed by early
relieve the pressure currently on detection and management.” Q
our country’s health system.
Testing politicians
Recently, Pathology Awareness Encourage testing
WORDS NATASHA SHAW
Australia and Diabetes Australia If you have type 2 diabetes, the risk of your family members
invited politicians at Parliament should also be assessed, taking their lifestyles into account,
House to be checked for diabetes, advises Prof. Jones. “There is a simple screening questionnaire for
and 87 took up the offer of taking assessing diabetes risk, known as AUSDRISK (diabetesaustralia.
a Haemoglobin A1c (HbA1c) com.au/risk-calculator). This can be used by people of any age
test, which looks at average who may be at risk to consider the need for HbA1c blood tests.”
blood glucose levels (BGLs).

FOOD celebrity
Fast Ed’s
healthy pasta
BHG TV’s ‘Fast Ed’ Halmagyi updates a popular prawn dish
T his recipe reinvents

one of my all-time
favourite northern
Italian pasta dishes in a far
healthier way. It uses spaghetti
8 garlic cloves, chopped
2 thyme sprigs
12 black peppercorns
1 dried red chilli
750ml (3 cups) water
half the garlic. Add the thyme,
peppercorns and chilli, then
cook for 3 more minutes. Pour
in water and bring to a rapid
boil. Cook, skimming from time
squash in place of pasta and 250ml (1 cup) light to time, until reduced to 1 cup.
because we extract all the evaporated milk Add the evaporated milk and
flavour of the prawn shells simmer until reduced to 1 cup.
PHOTOGRAPHY ANDRE MARTIN STYLING ANETTE FORREST FOOD PREPARATION WENDY QUISUMBING
1 red onion, finely diced
(no waste here) it’s salt- 3 cups mixed farm greens (baby Strain through a fine sieve into
free. The sauce uses light kale, baby spinach, beetroot a separate bowl. Set aside.
evaporated milk instead of leaf, broccoli leaf, baby chard) 3 Sauté onion, and remaining
cream, so all you need to do is 1 bunch parsley leaves, chopped garlic in the remaining olive oil
add heaps of greens and dig in. ¼ cup walnuts, toasted, chopped for 3 minutes, until aromatic,
1 large beetroot, cut into batons then add prawns and cook for
Roasted spaghetti and tossed in 1 tsp olive oil 2 minutes until firm. Pour in
squash with prawns 1 bunch dill, chopped the sauce, and simmer until
and spinach beginning to thicken, about
PREPARATION TIME: 15 MINS 1 Preheat oven to 180°C 5 minutes. Stir in greens and
COOKING TIME: 1 HOUR fan-forced. Cut the spaghetti parsley until wilted. Remove
SERVES 6 (AS A LIGHT MEAL) squash in half lengthways from the heat.
and remove seeds. Rub with 4 Use two forks to scrape the
2kg (1 whole) spaghetti squash 2 teaspoons of the olive oil, squash into threads, then gently
2 Tbsp extra virgin olive oil then arrange in a lined oven mix into sauce with walnuts,
24 small prawns, peeled and tray and bake for 1 hour, until beetroot and dill. Serve.
deveined, (approx 500g, squash is tender. Set aside.
shells reserved) 2 Meanwhile, chop the prawn
shells then sauté in 1 teaspoon COOK’S TIP
of the olive oil in a medium Spaghetti squash is available
saucepan for 3 minutes. Add at selected greengrocers. ■
SEE MORE OF ‘FAST ED’

For more great recipes, as well as tips for decorating your home, sprucing
up your garden, looking after your pets and boosting your wellbeing, read
Better Homes and Gardens and tune in to the BHG TV show on Channel 7.
Check your local TV guide for scheduling information in your area.

Roasted spaghetti squash
with prawns and spinach
Get your vitamins in with this tasty,
colourful replacement for pasta.
How
our food
works
for you
nutrition see page 68
info
PER SERVE 1476kJ,
protein 26g, total fat
15.3g (sat. fat 2g),
carbs 30g, fibre 14g,
sodium 469mg
• Carb exchanges 2
• GI estimate Low
19
FOOD winter favourites
HEARTY
FARE Warm body and soul with these
flavour-packed dinners
Chickpea,
vegetable and
couscous stew
Need inspiration for Meat
Free Monday? This vegie
delight is a winner.
see recipe, page 24 >>
nutrition info
PER SERVE 1563kJ,
10.7g (sat. fat 1.6g),
sodium 517mg
• GI estimate low

How
our food
works
nutrition
for you
see page 68
info
PER SERVE 1754kJ,
13.1g (sat. fat 4.7g),
sodium 696mg
• GI estimate low
• Gluten-free option
Baked pork and

oregano meatballs
in tomato sauce
These saucy meatballs are
simply yum-azing!

Pumpkin, ricotta
and kale cannelloni
An Italian classic that’s
a feast for the whole family.
nutrition info
PER SERVE 1436kJ, protein 19g,
total fat 11.6g (sat. fat 4.8g), carbs
37g, fibre 5g, sodium 521mg
• Carb exchanges 2½
• GI estimate low
22 JULY/AUGUST 2017 diabetic living • Gluten-free option
Slow-cooked
lamb casserole
Comfort food at its finest;
this hearty dish will impress.
nutrition info see recipe, page 27 >>
PER SERVE 1572kJ,
11.3g (sat. fat 3.9g),
sodium 559mg
• Carb exchanges 21⁄3
• GI estimate low

3 minutes. Add paprika, coriander,
cumin, cinnamon stick and zest.
Cook, stirring, for 1 minute. Add all
tomatoes, raisins and couscous.
Combine stock cube and water and
add with the saffron liquid to pan.
3 Bring mixture to a simmer over
Chickpea, vegetable medium heat. Reduce heat and
and couscous stew simmer, covered, for 15 minutes.
PREPARATION TIME: 15 MINS Add the zucchini and chickpeas.
COOKING TIME: 35 MINS Cook, partially covered, for
SERVES 4 (AS A MAIN) 10 minutes or until couscous is
tender and mixture thickens.
Pinch saffron threads 4 Serve topped with the yoghurt,
60ml (¼ cup) boiling water pine nuts and parsley, if using.
1 Tbsp extra virgin olive oil
1 brown onion, cut into wedges COOK’S TIP
2 carrots, halved lengthways, To toast pine nuts, dry fry in a small
diagonally sliced non-stick frying pan over medium
2 celery sticks, halved lengthways, heat, shaking pan often, for 3-4
diagonally sliced minutes or until lightly toasted.
2 garlic cloves, crushed
2 tsp smoked paprika
2 tsp ground coriander
1 tsp ground cumin
1 cinnamon stick
1 lemon, zested using a vegie peeler
(save lemon for another use)
400g can no-added-salt
chopped tomatoes
3 large tomatoes, chopped Baked pork and
50g (¼ cup) raisins oregano meatballs
65g (1⁄3 cup) Blu Gourmet Pearl in tomato sauce
Couscous (low GI) PREPARATION TIME: 15 MINS
1 Massel Salt Reduced COOKING TIME: 45 MINS
Vegetable Stock Cube SERVES 4 (AS A MAIN)
375ml (1½ cups) boiling water
1 large zucchini, chopped 2 tsp extra virgin olive oil
400g can chickpeas, rinsed, drained 1 brown onion, finely chopped
130g (½ cup) low-fat Greek-style 1 carrot, chopped
natural yoghurt, to serve 2 celery sticks, chopped
1 Tbsp pine nuts, toasted, to serve 2 garlic cloves, crushed
(see Cook’s tip) 700g jar Val Verde passata
Chopped flat-leaf parsley 2 Tbsp no-added-salt tomato paste
(optional), to serve ½ Massel Salt Reduced Chicken
Style Stock Cube
1 Put the saffron threads in a 375ml (1½ cups) boiling water
small heatproof dish and pour 80g (½ cup) small pasta (like
over the boiling water. Set aside. ditalini) or gluten-free pasta
2 Heat oil in a large saucepan over 70g mozzarella, diced
medium. Add onion, carrots, celery Chopped flat-leaf parsley
and garlic. Cook, stirring often, for (optional), to serve ➤
24
gluten free
Baked chicken and

mushroom risotto
An oven-baked risotto
means more taste, less fuss.
nutrition info
PER SERVE 1666kJ, protein 35g, total fat 6g
(sat. fat 1.7g), carbs 47g, fibre 6g, sodium 374mg
• Carb exchanges 3 • GI estimate low • Gluten free

Meatballs 2 tsp extra virgin olive oil
500g pork and veal mince 1 brown onion, finely chopped
60g egg 2 garlic cloves, finely chopped
25g (1⁄3 cup) breadcrumbs, made 1 Massel Salt Reduced Chicken
with wholemeal grain bread Style Stock Cube
or gluten-free bread 375ml (1½ cups) boiling water
2 Tbsp finely chopped oregano 700g jar Val Verde passata
1 Tbsp chopped flat-leaf parsley 16 Barilla Cannelloni tubes or
2 Tbsp finely grated parmesan gluten-free cannelloni tubes
RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BRETT STEVENS STYLING MARIE-HÉLÈNE CLAUZON FOOD PREPARATION PETA DENT
1 tsp Dijon or gluten-free mustard 80g (2⁄3 cup) reduced-fat
grated cheddar
1 Combine meatball ingredients Salad leaves (optional), to serve
in a bowl. Shape into balls using
2 tablespoons of mixture. Filling
2 Preheat oven to 170°C (fan- 550g piece Jap pumpkin, unpeeled,
forced). Heat half the oil in cut into wedges, seeded
a large non-stick frying pan over Olive oil cooking spray
medium-high. Cook meatballs 1 tsp extra virgin olive oil
for 1-2 minutes, turning often, 140g kale, inner core removed,
until just browned. Transfer to finely chopped
a 2.5L (10-cup) ovenproof dish. 1 Tbsp finely shredded sage
3 Heat remaining oil in the pan 1 Tbsp thyme leaves
over medium. Add the onion, 2 Tbsp water
carrot, celery and garlic. Cook, 375g tub Pantalica Light
stirring occasionally, for 6-7 Smooth Ricotta
minutes or until onion softens 20g (¼ cup) finely grated parmesan
slightly. Add passata, tomato Freshly ground black pepper
paste and combined stock cube 60g egg, lightly whisked
and water. Bring to a simmer.
4 Add pasta to the dish with the 1 To make the filling, preheat
meatballs and pour over tomato oven to 230°C (fan-forced). Line
sauce. Bake for 25-30 minutes or a baking tray with baking paper.
When it’s until pasta is just tender. Scatter Place pumpkin on tray and spray
mozzarella over top and return with oil. Bake for 25-30 minutes
cold outside, to the oven for 5 minutes or or until very tender. Set aside for
until the cheese melts. Serve 15 minutes to cool slightly. Using
COMFORT topped with parsley, if you like. a spoon, scoop flesh into a
medium bowl, discarding skin.
FOOD is 2 Heat oil for the filling in a large
non-stick frying pan over medium-
exactly what high. Add the kale, sage, thyme
and water. Cook, stirring, for 4-5
you need minutes or until kale is tender.
Transfer to the bowl with the
pumpkin. Add the ricotta and
parmesan and season with
Pumpkin, ricotta pepper. Stir until well combined.
and kale cannelloni Stir in the egg. Set aside.
PREPARATION TIME: 30 MINS 3 Heat oil in a medium non-stick
(+ COOLING) frying pan over medium. Add
COOKING TIME: 1 HOUR 45 MINS onion and garlic. Cook, stirring
SERVES 6 (AS A MAIN) occasionally, for 6-7 minutes or

until the onion starts to soften. 310ml (1¼ cups) boiling water 210g (1 cup) Doongara rice
Combine stock cube and water 400g can cannellini beans, 200g button mushrooms, sliced
and add to mixture with passata. rinsed and drained 1 Massel Salt Reduced Chicken
Bring to a simmer then simmer, 6 x 40g slices sourdough bread Style Stock Cube
stirring occasionally, for 10 minutes. or gluten-free bread 560ml (2¼ cups) boiling water
4 Preheat oven to 180°C (fan- 500g skinless chicken tenderloins,
forced). Using a teaspoon, spoon 1 Preheat oven to 140°C (fan- trimmed of fat, sinew removed
and push the filling evenly into forced). Heat the oil in a large 25g (1 cup) baby rocket leaves
the cannelloni tubes. Arrange stoveproof and ovenproof 2 Tbsp finely grated parmesan
in a 2L (8-cup) rectangular casserole dish (with a lid). Add Freshly ground black pepper
ovenproof dish. Pour the tomato the lamb shanks and cook, Grated lemon zest, to serve
sauce over tubes. Cover dish turning often, for 3-4 minutes Dill or parsley sprigs
with a piece of baking paper, or until well browned. (optional), to serve
then foil. Bake for 45-50 minutes 2 Add the onion, celery, apples,
or until the cannelloni is tender carrots, garlic, thyme and oregano 1 Preheat oven to 180°C (fan-
when tested with a knife. Remove to the dish. Top with the tomatoes forced). Heat 1 teaspoon of the
foil and baking paper. and pour in the combined stock oil in a medium stoveproof and
5 Sprinkle cheese over the top. cube and water. Bring mixture to ovenproof dish over medium.
Return to the oven for 5 minutes, a simmer, cover, then transfer Add the onion, carrots and garlic.
or until the cheese melts. Serve to the oven. Cook for 2½ hours, Cook, stirring often, for 6-7
with the salad leaves, if you like. stirring twice throughout. minutes or until the onion softens.
3 Add cannellini beans to the 2 Add rice and mushrooms and
dish. Cover and cook for a further cook, stirring, for 2 minutes. Add
30 minutes or until lamb is very combined stock cube and water.
tender. Remove dish from oven, Cover and bring to a simmer.
transfer shanks to a plate to cool Transfer dish to oven. Cook for
for 10 minutes and cover vegies 20 minutes or until rice is tender
with foil to keep warm. Remove and most of the liquid is absorbed.
meat from shanks, shred, then 3 Meanwhile, heat remaining oil
return to vegies and stir through. in a large non-stick frying pan
Slow-cooked 4 Serve the lamb casserole with over medium-high. Add chicken
lamb casserole the bread on the side. and cook for 2 minutes each side,
PREPARATION TIME: 15 MINS or until just cooked. Diagonally
(+ COOLING) slice the chicken and set aside.
COOKING TIME: 3 HOURS 10 MINS 4 Remove risotto from the oven.
SERVES 6 (AS A MAIN) Place chicken and rocket on top
of the rice. Cover and set aside
1 tsp extra virgin olive oil for 5 minutes. Toss chicken and
3 French-trimmed lamb shanks, rocket through the rice with the
any excess fat removed parmesan. Season with pepper.
1 large onion, chopped Serve topped with lemon zest
2 celery sticks, chopped Baked chicken and and dill or parsley, if you like. ■
2 Granny Smith apples, unpeeled, mushroom risotto
quartered, cored, chopped PREPARATION TIME: 15 MINS
2 carrots, chopped (+ RESTING)
3 garlic cloves, peeled COOKING TIME: 30 MINS
¼ bunch thyme SERVES 4 (AS A MAIN)
¼ bunch oregano
400g can no-added-salt 2 tsp extra virgin olive oil
chopped tomatoes 1 brown onion, finely chopped
1 Massel Salt Reduced 2 carrots, chopped
Chicken Style Stock Cube 2 garlic cloves, finely chopped

FOOD Christmas in July
’Tis (almost)
the
season Create Christmas magic in
winter with this festive, yuletide
spread to warm everyone’s heart
How
our food
works
for you
info
PER SERVE (pork plus
gravy and vegetables)
1894kJ, protein 44g,
total fat 13.3g (sat. fat
2.6g), carbs 31g, fibre
10g, sodium 268mg
• GI estimate low

Lemon-herb roast
pork with ginger
and honey roasted
vegetables
A lemon-herb twist on
this Christmas classic
takes it to the next level.

Cinnamon,
apple and
cherry puddings
These festive little puds are
full of joy, flavour and cheer.
opposite page >>

Cinnamon, apple and

cherry puddings
PREPARATION TIME: 15 MINS
(+ COOLING)
COOKING TIME: 25 MINS
SERVES 6 (AS AN OCCASIONAL DESSERT)
Cooking spray
160g (1 cup) frozen cherries
3 Tbsp caster sugar or granulated sugar substitute
1 Tbsp water
Pinch ground cinnamon
nutrition info 70g light margarine
PER SERVE (with sugar)
792kJ, protein 8g, 1 tsp vanilla extract
total fat 8.9g (sat. fat 140g tub unsweetened apple puree
1.5g), carbs 18g, fibre 30g (1/4 cup) hazelnut meal
3g, sodium 105mg 60g egg
• Carb exchanges 1¼ 20g (1/4 cup) coconut flour
• GI estimate medium
40g (1/4 cup) wholemeal self-raising flour
PER SERVE (with sugar 2 Tbsp low-fat milk
substitute) 674kJ, 1 Tbsp low-fat vanilla yoghurt (optional), to serve
8.9g, (sat. fat 1.5g), 1 Preheat oven to 180°C (fan-forced). Spray 6 x
carbs 11g, fibre 3g, 125ml (1/2-cup) ovenproof ramekins with cooking
sodium 105mg spray. Line the bases with rounds of baking paper.
• GI estimate low 2 Put the cherries, 1 tablespoon of the sugar, water
• Lower carb and cinnamon in a small non-stick frying pan. Cook
over medium heat for 2-3 minutes or until the
cherries defrost and start to soften. Using a potato
masher, break down the cherries. Simmer for a
further 2 minutes. Set aside to cool for 15 minutes.
Spoon cherry mixture evenly between the ramekins.
3 Using a wooden spoon beat the margarine,
remaining sugar and vanilla in a medium bowl
until smooth. Mix in apple puree, hazelnut meal,
egg, coconut flour, self-raising flour and milk.
4 Spoon the cake batter over the cherries and
smooth the surface. Place the ramekins on a
baking tray and bake for 18-20 minutes or until
cooked when tested with a skewer.
5 Using a flat-bladed knife loosen the edges
of the ramekins and turn out carefully onto
serving plates, removing and discarding the
paper. Serve warm with yoghurt, if you like. ➤

3 parsnips, halved lengthways

500g orange sweet potato, cut
in half crossways and then
lengthways into pieces
3 small brown onions, quartered
3cm piece ginger, finely grated
1 Tbsp honey
Lemon-herb roast pork 11/2 Tbsp olive oil
with ginger and honey 11/2 bunches broccolini, trimmed,
roasted vegetables halved crossways
PREP TIME: 15 MINS Extra virgin olive oil cooking spray
(+ 6 HOURS MARINATING + RESTING) 2 tsp sesame seeds
COOK TIME: 1 HOUR 20 MINS
SERVES 6 (AS A MAIN WITH Gravy
LEFTOVER PORK FOR 4) 11/2 Tbsp Gravox Reduced Salt
Traditional Gravy powder
2 Tbsp finely chopped oregano 250ml (1 cup) boiling water
2 Tbsp finely chopped 2 Tbsp Marsala (see Cook’s tip)
flat-leaf parsley 1 tsp Dijon mustard or
1 Tbsp finely chopped rosemary, gluten-free mustard
plus extra sprigs (optional), 1 tsp finely chopped rosemary
to serve
1 lemon, zest finely grated, juiced 1 Combine the oregano,
3 garlic cloves, crushed parsley, rosemary, lemon zest
2 Tbsp extra virgin olive oil and juice, garlic and olive oil
1.8kg pork leg roast, skin in a large shallow dish. Add
and excess fat removed the pork and turn to coat well
Extra virgin olive oil cooking spray in the marinade. Cover with
plastic wrap and put in the fridge
Roasted vegetables for at least 6 hours to marinate.
1 bunch baby beets, trimmed, 2 Preheat oven to 220°C (fan-
scrubbed and quartered forced). Line a small roasting pan
Bring loved ones together

and embrace a Christmas
celebration this winter
32
and a large roasting pan with
baking paper. Place pork in the
small pan and spray with cooking
spray. Roast for 20 minutes.
3 Meanwhile, to make the
roasted vegetables, arrange the
Get started...
Add one of these delish starters to your
beets, parsnips, sweet potato festive menu (each serves 6).
and onions in the large pan.
Sprinkle the ginger and drizzle Eggplant and garlic dip
the honey and oil over the top. Preheat oven to 210°C (fan-forced). Spray a large
(400g) eggplant with cooking spray and place on
4 Once the pork has been a baking tray lined with baking paper. Bake for 20-25
cooking for 20 minutes, add minutes or until skin blisters and flesh is very soft. Let
vegetable pan to the oven with cool. Reduce oven temperature to 180°C. Meanwhile,
the pork. Reduce temperature cut 1 x 67g wholemeal pita bread into wedges and
to 180°C (fan-forced). Roast for place on a baking tray. Bake for 7-8 minutes or until
50 minutes, or until the pork is crispy. Peel skin off eggplant and place flesh in a food
just cooked. Remove pork from processor with 2 garlic cloves, peeled, 130g (½ cup)
Greek-style yoghurt, 1 Tbsp tahini and juice of ½
RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BRETT STEVENS
the oven, cover loosely with foil lemon. Process to combine. Serve dip with pita chips
and set aside to rest. and 2 carrots, peeled, cut into sticks, 2 lebanese
5 Add broccolini to the vegies cucumbers and 1 red capsicum, both cut into sticks.
and spray with cooking spray.
Increase temperature to 220°C PER SERVE 511kJ, protein 5g, total fat 3.5g
STYLING MARIE-HÉLÈNE CLAUZON FOOD PREPARATION PETA DENT
(fan-forced). Roast for 5 minutes,

• Carb exchanges 1 • GI estimate low
then sprinkle over the sesame
seeds and roast for 5 minutes
or until the vegetables are tender.
6 Meanwhile, to make the gravy,
whisk the gravy powder, water,
Marsala, mustard and rosemary in Celery, radish and parmesan salad
a small saucepan. Cook, whisking, In a bowl, combine 3 sticks thinly diagonally sliced
over medium heat until the sauce celery, 6 radishes, thinly sliced into rounds, 1 cup
thickens and comes to a simmer. mint leaves, 1 cup flat leaf-parsley leaves and
2 lebanese cucumbers, peeled into ribbons.
7 Slice the pork and serve 2 In a jar, whisk 3 tsp extra virgin olive
slices (100g) per person with the oil, juice of 1 lemon, 1 tsp smoky paprika and
vegetables and gravy. Top platter freshly ground black pepper. Pour into salad
with rosemary sprigs, if desired. and toss to combine. Serve topped with 20g
parmesan shavings and zest of 1 lemon.
COOK’S TIP
Marsala is a wine produced near PER SERVE 251kJ, protein 2.4g, total fat 3.5g (sat. fat 1g),
carbs 3g, fibre 3g, sodium 82mg • Carb exchanges ¼
the city of Marsala in Sicily. You can • GI estimate low • Gluten free • Lower carb
substitute it with sweet sherry.
33
FOOD puddings
Chocolate, fig and

almond puddings
with raspberry sauce
Figgy pudding… just the
thing for Christmas in July!
How
our food
works
for you
info
PER SERVE 838kJ, protein 5g, total
fat 8g (sat. fat 2.2g), carbs 25g, fibre
6g, sodium 62mg • Carb exchanges
12⁄3 • GI estimate medium

Quick apple,
blackberry and
raisin crumble
Smoosh up the berries and
scoop up the custard. Delish!
nutrition info
PER SERVE (with sugar)
648kJ, protein 3.3g,
0.2g), carbs 31g,
fibre 6g, sodium 59mg
PER SERVE (with

sugar substitute)
608kJ, protein 3.3g,
6g, sodium 59mg
EASY
PEASY
puddings
Wrap up dinner with a warming sweet
treat, packed with nostalgia
35
FOOD puddings
Steamed golden
syrup pudding
A spoonful of pudding
keeps the heart warm and
the tastebuds happy!
nutrition info
PER SERVE (with sugar) PER SERVE (with yoghurt
649kJ, protein 3g, total and sugar) 725kJ, protein
fat 3.9g (sat. fat 1g), 4g, total fat 4g (sat. fat
carbs 26g, fibre 2g, 1g), carbs 29g, fibre 2g,
sodium 130mg sodium 142mg
• Carb exchanges 12⁄3 • Carb exchanges 2
• GI estimate medium • GI estimate medium

nutrition info
PER SERVE (cake only)
667kJ, protein 3g,
1g), carbs 24g, fibre 4g,
sodium 146mg
PER SERVE (with

custard) 738kJ,
4.5g (sat. fat 1.1g),
sodium 159mg
• Carb exchanges 1¾
Pear and ginger

upside down cake
You’ll be the talk of the
neighbourhood when
people smell this baking.
37
FOOD puddings
2 egg whites (60g eggs), between moulds and smooth

lightly whisked the surface. Place the moulds
on a baking tray and bake for
Raspberry sauce 12-15 minutes or until a skewer
120g (1 cup) frozen raspberries inserted into the middle comes
60ml (1/4 cup) freshly squeezed out almost clean (you want
orange juice, strained them to be a little sticky). Set
Chocolate, fig and 1 Tbsp granulated sugar substitute aside to cool slightly.
almond puddings 5 Meanwhile, to make the
with raspberry sauce 1 Preheat oven to 160°C (fan- sauce, put the raspberries,
PREPARATION TIME: 10 MINS forced). Spray 6 x 100ml dariole orange juice and sugar
(+ COOLING) moulds or ovenproof dishes with substitute in a small saucepan.
COOKING TIME: 20 MINS cooking spray. Line the bases Cook, stirring often, over
SERVES 6 (AS AN OCCASIONAL with rounds of baking paper. medium heat for 2 minutes or
DESSERT) 2 Combine flour, icing sugar until raspberries soften.
and almond meal in a medium 6 Push the mixture through
Cooking spray bowl. Set aside. a fine sieve into a jug and then
55g (1/3 cup) wholemeal 3 Heat the margarine, figs, return to pan. Bring the sauce
self-raising flour water, chocolate and cocoa to a simmer over medium heat.
40g (1/4 cup) pure icing sugar, sifted powder in a small saucepan over Simmer for 2-3 minutes or
30g (1/4 cup) almond meal low, stirring, until chocolate is until the sauce reduces and
30g light margarine, melted, cooled melted. Remove pan from heat is slightly thickened.
50g dried figs, finely chopped and set aside for 2-3 minutes to 7 Turn the puddings out
80ml (1/3 cup) water cool. Whisk in egg whites. onto serving plates. Spoon
30g dark chocolate, finely chopped 4 Combine chocolate mixture raspberry sauce over each
35g (1/3 cup) cocoa powder with the flour mixture. Divide and serve while still warm.
Savvy sweets
Enjoy these puddings without worrying about overdoing the
treats. These desserts are perfect for a family celebration or special
occasion. The trick to our recipes is being savvy with portion sizes
and substituting sugar or creating lower-fat options where possible.
By skipping the cream and including a small amount of custard or
yoghurt we’ve cut the saturated fat substantially. If you like, use
a sugar substitute when suggested to lower the carb content of
each serve. See each recipe for nutritional information.
38
heated through and topping is
golden. Serve with custard.
COOK’S TIP
You can replace the frozen
blackberries with fresh, or any
other frozen berries, and the
Quick apple, blackberry raisins with roughly chopped
and raisin crumble currants or sultanas.
PREPARATION TIME: 10 MINS
COOKING TIME: 25 MINS
SERVES 6 (AS A DESSERT)
3 Granny Smith apples, peeled,

cored, cut into chunks
2 Tbsp water
1 Tbsp caster sugar or granulated
sugar substitute
Pinch ground cinnamon Steamed golden
2 Tbsp raisins, roughly chopped syrup pudding
205g (11/2 cups) frozen blackberries PREPARATION TIME: 10 MINS
90g (1 cup) Vogel’s Golden (+ COOLING)
Baked Cluster Crunch or COOKING TIME: 30 MINS
gluten-free muesli SERVES 6 (AS A DESSERT, OR
125ml (1/2 cup) low-fat vanilla AN OCCASIONAL DESSERT
custard or gluten-free WITH YOGHURT)
custard, to serve
Cooking spray
1 Place the apples, water, sugar 80g (1/2 cup) wholemeal
and cinnamon in a medium self-raising flour
saucepan over medium heat. 40g (1/4 cup) self-raising flour
Simmer, covered, for 8-10 minutes 2 Tbsp brown sugar or
or until the apples are just tender. granulated sugar substitute
Add the chopped raisins and /1 2 tsp mixed spice
stir well to combine. 30g light margarine, melted
2 Preheat oven to 180°C (fan- 140g tub unsweetened
forced). Spoon the apple mixture apple puree
into a 1L (4-cup) ovenproof dish. 60g egg, lightly whisked
Arrange blackberries over apple. 11/2 Tbsp golden syrup
Sprinkle over clusters or muesli. 1 Tbsp low-fat vanilla yoghurt per
Bake for 15-20 minutes or until person (optional), to serve ➤

FOOD puddings
1 Preheat oven to 160°C (fan- measurement) round cake pan

forced). Spray a 1L (4-cup) shallow with cooking spray. Line the base
ovenproof dish with cooking spray. and side with baking paper.
2 Combine the flours, sugar Arrange pear slices, overlapping
and mixed spice in a large bowl. slightly, around base of the pan.
Whisk in margarine, apple puree, Sprinkle over sugar and ginger.
egg and 1 tablespoon of the 2 To make the cake batter, beat
golden syrup until well combined. Pear and ginger the margarine, sugar and ginger
Pour mixture into the dish and upside down cake with a wooden spoon until well
smooth the surface. PREPARATION TIME: 15 MINS combined. Stir in the flours, egg
3 Cover top of the pudding with (+ COOLING) yolks and pears. Using electric
baking paper then foil. Place into COOKING TIME: 30 MINS beaters, whisk egg whites in a
a deep ovenproof dish or roasting SERVES 12 (AS A DESSERT, OR AN clean bowl until soft peaks form.
pan and fill with enough boiling OCCASIONAL DESSERT WITH CUSTARD) Stir into the cake batter.
water to come halfway up the 3 Spoon cake batter over
side of the pudding dish. Cooking spray the sliced pears and smooth the
RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BEN DEARNLEY

4 Cook for 30 minutes or until 2 medium just ripe pears, surface using the back of a spoon.
tested with a skewer. Remove unpeeled, cored and thinly sliced Bake for 30 minutes, or until
pudding from water bath and 2 tsp brown sugar or granulated a skewer inserted into the centre
transfer to a wire rack to cool sugar substitute comes out clean. Set aside in
slightly. Serve drizzled with Pinch ground ginger the pan for 10 minutes to cool
remaining golden syrup, and 12 Tbsp custard (optional), to serve slightly. Turn out onto a serving
yoghurt, if you like. plate. Serve with 1 tablespoon of
STYLING VANESSA AUSTIN FOOD PREPARATION TINA MCLEISH

Cake batter the custard per serve, if you like.
extra nutrition info 80g light margarine, at room
PER SERVE (pudding only temperature extra nutrition info
with sugar substitute) 596kJ, 80g (1/2 cup, lightly packed) PER SERVE (cake only with sugar
protein 3g, total fat 3.9g brown sugar or granulated substitute) 575kJ, protein 3g,
(sat. fat 1g), carbs 23g, sugar substitute total fat 4.3g (sat. fat 1g), carbs 18g,
fibre 2g, sodium 129mg 1 tsp ground ginger fibre 4g, sodium 146mg
• Carb exchanges 11/2 115g (3/4 cup) wholemeal • Carb exchanges 11/4
• GI estimate medium self-raising flour • GI estimate medium
75g (1/2 cup) self-raising flour
PER SERVE (with yoghurt and 2 x 60g eggs, separated PER SERVE (with custard and
sugar substitute) 627kJ, 2 medium very ripe pears, peeled, sugar substitute) 648kJ,
protein 4g, total fat 4g quartered, core removed, protein 4g, total fat 4.5g
(sat. fat 1g), carbs 25g, mashed until smooth (sat. fat 1.1g), carbs 21g,
fibre 2g, sodium 142mg fibre 4g, sodium 159mg
• Carb exchanges 12/3 1 Preheat oven to 180°C (fan- • Carb exchanges 11/3
• GI estimate medium forced). Spray a 20cm (base • GI estimate medium
Baking days create wonderful

MEMORIES and end with delicious results
40
Experts say,
eggs are OK every day.
Egg lovers rejoice! Eggs are a healthy, natural, whole food that
the Australian Dietary Guidelines say you can enjoy every day.
eggs.org.au/OKeveryday
FOOD single serves
How
our food
works
for you
info
PER SERVE 1761kJ,
16.3g (sat. fat 4.5g),
sodium 294mg
• GI estimate low
• Gluten free
gluten free
Potato, tomato and

parmesan frittata
Uncomplicated cooking –
with no fussy guests!

for one
g k an d
easy, fuss-free mea
ls
n
uic
urq
Cooki
o
th
gluten free
wi
ht
nig
ery
Dine in style ev
nutrition info
PER SERVE 1956kJ,
protein 42g, total fat 14.3g
Pork with sautéed (sat. fat 4.4g), carbs 34g,
sprouts and sage fibre 17g, sodium 193mg
Tender pork, golden mash and a • GI estimate low
side serve of greens. Just add fork. • Gluten free

FOOD single serves
GOOD for YOU
Well known for its unique
licorice flavour, fennel is low
in kilojoules and carbs, as well
as full of potassium, fibre and
vitamin C. Roast with other
vegies, toss fine slices into
a minestrone or add chunks to
chicken and tomato casserole
for a delicious flavour boost.
Salmon with
fennel and
pear salad
Pan-fried salmon
with added
crunch. Pear-fect.
see recipe,
page 47 >> nutrition info
PER SERVE 1895kJ,
21g (sat. fat 5.3g),
sodium 160mg
Carb exchanges 12⁄3
• GI estimate low
• Lower carb
• Gluten free
gluten free
lower carb

One of life’s
greatest JOYS?
Savouring
every delicious
mouthful…
Satay chicken
noodle bowl
More flavour than
you can shake
a chopstick at.
nutrition
info
PER SERVE 1984kJ,
14.9g (sat. fat 2.9g),
sodium 554mg
RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BRETT STEVENS STYLING MARIE-HÉLÈNE CLAUZON FOOD PREPARATION PETA DENT
for 5-6 minutes or until onion 150g lean pork cutlet,
starts to soften. Add potatoes, trimmed of fat
tomato and peas. Toss to Freshly ground black pepper
combine. Stir in spinach. 140g brussels sprouts,
3 Whisk the eggs and milk in trimmed, finely chopped
a jug. Pour over mixture in the 1 garlic clove, crushed
pan and sprinkle over parmesan. 6 sage leaves, finely chopped
Potato, tomato and Reduce heat to medium-low 2 Tbsp water
parmesan frittata and cook for 7-8 minutes or 2 tsp finely chopped
PREPARATION TIME: 15 MINS until the mixture starts to set. flat-leaf parsley
COOKING TIME: 20 MINS Preheat grill to medium.
SERVES 1 (AS A MAIN) 4 Place pan under grill and 1 Cook sweet potato in a small
cook for 4-5 minutes or until saucepan of boiling water for
200g Carisma potatoes, frittata is set and lightly 10 minutes or until very tender.
peeled, chopped golden brown. Serve. Drain and return to the pan.
1 tsp extra virgin olive oil Add margarine and mash until
½ brown onion, thinly sliced COOK’S TIP smooth. Stir in the cheese.
1 garlic clove, crushed Try replacing Carisma potatoes 2 Meanwhile, heat ¼ teaspoon
½ tsp finely chopped fresh with orange sweet potato, the of the oil in a non-stick frying
chilli (optional) brown onion with red onion and pan over medium-high. Season
½ tsp cumin seeds the spinach with rocket. the pork with pepper and add to
1 large tomato, chopped pan. Cook for 3-4 minutes each
40g (¼ cup) frozen peas side, or until just cooked. Transfer
20g (1 cup) baby spinach to a plate, cover with foil.
leaves 3 Heat the remaining oil in
2 x 60g eggs, lightly whisked the pan. Add sprouts, garlic
60ml (¼ cup) low-fat milk and sage. Cook, stirring, for
1 Tbsp finely grated 2 minutes. Add the water and
parmesan continue to cook, stirring often,
for 2 minutes or until sprouts
1 Put potatoes in a small Pork with sautéed are tender. Stir in the parsley.
microwave-safe dish. Add sprouts and sage 4 Serve the pork cutlet
60ml (¼ cup) water. Cover PREPARATION TIME: 10 MINS with the mash and sprouts.
and cook on High/100% for COOKING TIME: 15 MINS Season with freshly ground
4 minutes or until tender. SERVES 1 (AS A MAIN) pepper, if you like.
Drain and set aside.
2 Heat the oil in a small 250g orange sweet potato, COOK’S TIP
non-stick frying pan over peeled, chopped Replace the orange sweet potato
medium. Add onion, garlic, 1 tsp light margarine with Carisma potato and the
chilli (if desired) and cumin 1 Tbsp reduced-fat grated cheddar pork with lean beef steak,
seeds. Cook, stirring often, 1¼ tsp extra virgin olive oil chicken fillet or lamb cutlet.
46
FOOD single serves
Make a dinner date with the most

IMPORTANT person in your life – you!
put 2 tablespoons of fronds in 2 tsp sweet chilli sauce or
a bowl with the fennel and pear. gluten-free sweet chilli sauce
Whisk the sour cream, lemon 1 tsp salt-reduced soy sauce or
zest and juice, dill and pepper in gluten-free soy sauce
a bowl. Toss dressing into salad.
3 Serve salmon sprinkled with 1 Preheat a chargrill pan
pepper and with the salad and on medium-high. Spray both
Salmon with fennel lemon wedge, if you like. sides of the chicken with
and pear salad cooking spray. Place on the
PREPARATION TIME: 15 MINS COOK’S TIP chargrill pan and immediately
COOKING TIME: 10 MINS Replace the pear with a small reduce heat to medium. Cook
SERVES 1 (AS A MAIN) apple and the lemon with lime. for 4 minutes each side, then
transfer to a plate and loosely
120g piece boneless salmon cover with foil to keep warm.
fillet (with skin) 2 To make the satay sauce,
Olive oil cooking spray put the peanut butter, lemon
Freshly ground black pepper juice, sweet chilli sauce and
soy sauce in a small saucepan.
Fennel and pear salad Cook, whisking continuously
1 baby fennel, outer layers over medium heat, until the
removed, trimmed, thinly sliced sauce is well combined and
with 2 Tbsp fronds reserved Satay chicken a nice smooth consistency.
1 small pear, unpeeled, quartered, noodle bowl 3 Meanwhile, cook noodles
core removed, very thinly sliced PREPARATION TIME: 10 MINS in a saucepan of boiling water
1 Tbsp extra light sour cream COOKING TIME: 15 MINS for 2 minutes. Drain well and
Zest and juice of ½ small lemon SERVES 1 (AS A MAIN) place in a serving bowl.
1 Tbsp finely chopped dill (or extra 4 Combine cucumber, carrot,
fennel fronds, chopped) 125g skinless chicken breast fillet, sprouts and coriander, and
Freshly ground black pepper trimmed of fat add to bowl. Diagonally slice
Lemon wedge (optional), to serve Olive oil cooking spray chicken and arrange on top.
80g Macro Organic Singapore Spoon over satay sauce and
1 Preheat a barbecue plate Noodles or gluten-free noodles serve immediately.
or non-stick frying pan over ½ small lebanese cucumber,
medium-high. Spray the salmon peeled into ribbons COOK’S TIP
with oil and season with pepper. 1 small carrot, peeled into ribbons Try replacing the chicken
Add skin-side down to pan. Cook ¼ cup bean sprouts with a lean piece of rump
for 3-4 minutes each side, for ¼ cup coriander leaves steak, cooking for 1½-2
medium or until cooked to your minutes each side for
liking. Transfer to a serving plate. Satay sauce medium, and the bean
2 Meanwhile, to make the salad, 3 tsp no-added-salt peanut butter sprouts with ¼ small red
chop reserved fennel fronds and Juice of ½ lemon capsicum, cut into strips. ■

We’ve taken the stress out of your weekly shop. Just follow our
healthy recipes and grocery list. Too easy!

FOOD mains
Lamb with baked

potato and sprout slaw
A light take on a classic roast
that’s bursting with flavour.
nutrition info
PER SERVE 1630kJ,
15.9g (sat. fat 4.4g),
sodium 196mg
• GI estimate low lower carb
• Lower carb

How
our food
works
for you
info
Left: PER SERVE 1629kJ,
13.4g (sat. fat 2.3g),
sodium 285mg • Carb
exchange 1 • GI estimate
low • Lower carb
Below: PER SERVE

15g, sodium 619mg
• Carb exchanges 3¼
Chicken and
cauliflower rice
Feel the cauli-power with
this tasty, healthy dish.
lower carb
Spicy eggplant beef

with tortilla chips
This spin on a Mexican
PANTRY staple will spice up your life.
Stock: Use remaining stock in see recipe, page 56 >>
soups, sauces or casseroles.
Mirin: Handy to mix into salad
dressings and marinades.
Almonds: Snack on with a small
handful of raisins. Toss through
salads or sprinkle over your
favourite healthy curry.
Pearl barley: Cook and use
in salads or rinse and add to
soups or casseroles.
Tortillas: Opt for a wrap for a quick
lunch – top with a little low-fat
hummus, iceberg lettuce, grated
carrot and shredded poached
chicken or a small can of salmon
or tuna in springwater.
Chutney: Mix with some low-fat
Greek yoghurt, grated lemon zest
and juice, and chopped coriander
or parsley, for a quick dip. Serve
with cucumber and carrot sticks.

FOOD mains
Sticky orange pork

with roast vegies
This rainbow roast is perfect
straight out of the oven.
nutrition info
PER SERVE 1876kJ,
8.7g (sat. fat 1.8g),
sodium 278mg
• GI estimate low
51
nutrition info
Left: PER SERVE 1805kJ,
(sat. fat 4.5g), carbs 48g,
• Carb exchanges 3¼
• GI estimate low
Below: PER SERVE 1778kJ,

(sat. fat 2.7g), carbs 43g,
• GI estimate low
Roasted beet,
pumpkin and
barley salad
Beets and pumpkins
and pears, oh my!
Asian-style meatballs
with soy ginger sauce
A little bit salty, a little bit tangy;
this meal will rock your tastebuds.
FRUIT AND VEGETABLES
Red onion: Thinly slice and use in
salads, stir-fries or pasta dishes.
Herbs: Finely chop and add to salad
dressings or sauces. Put whole into
salads or use on sandwiches as an
alternative to salad leaves.
Eggplant: Chop and throw in with
sweet potato, onion, zucchini, olive
oil and garlic. Serve with a roast and
steamed green beans.
Capsicum: Great in salads and pasta
sauces, or chargrill and then slice
and use on your sandwiches.
FROZEN
Peas: Add to frittatas, pasta sauces,
vegetable curries and salads.
CHILLED
Sour cream: Use in soups or baking.
Feta: Crumble into pasta, salads,
frittatas or over roast vegetables.

FOOD mains
nutrition info
PER SERVE 1638kJ,
15.9g (sat. fat 5.6g),
sodium 391mg
• GI estimate low
PHOTOGRAPHY XXXX XXXXXX
Ham and
potato rostis
These crunchy bites seem
way more naughty than
they actually are.

FOOD mains
Winter vegetables
Delicious, filling and packed with goodness, vegies are your key to staying
happy and healthy when it’s cold out, says DL dietitian Lisa Urquhart
A warming winter casserole or soup is leek, green beans and broccoli
not complete without a good dose of to ensure you are getting a wide
vegies! Fight colds and keep your BGLs range of antioxidants, which may
in check by loading up on veg in the help prevent heart disease and
cooler months. It’s recommended that certain types of cancers.
we aim for five serves each day – with
each serve being 75g, about half a cup CONSIDER THE CARBS
of cooked vegies or one cup of raw. Potato, pumpkin, sweet potato and
beetroot do contain higher amounts of
BOOST THOSE GREENS carbohydrates, so it’s important to consider
Broccoli, cabbage, silverbeet and portion size when serving up. Aim for
spinach all shine in chilly weather and around a quarter of your plate to be filled
will raise your daily intake of vitamins, with starchy vegies to keep your BGLs in
helping you to stay healthy. Green check. These are great sources of vitamins,
vegies are a good source of vitamin C, minerals and fibre – scrub the skin clean
which helps to keep winter bugs away. before cooking and eat with the skin on,
They also contain high levels of B to increase your fibre intake.
vitamins for better energy metabolism
and red blood cell function. CANNED AND FROZEN WORK WELL, TOO
Pre-prepared vegies are a super convenient
BUMP UP THE COLOUR and cheap option to achieve your five
Try to fill up half of your plate with serves a day. Snap-freezing maintains
a selection of lower starch colourful vitamins and minerals, so frozen vegies still
veg. Mix up red radish and beetroot, pack a nutrition punch. Don’t disregard the
orange carrots, white cauliflower and canned variety either – canned tomatoes
have high levels of lycopene, an antioxidant
that evidence shows is protective against
heart disease and prostate cancer. Choose
your canned vegies wisely; always go for
the no-added-salt options.
54
GROCERIES MEAT AND POULTRY
375ml carton salt-reduced chicken stock 500g extra-lean beef mince
200ml bottle mirin 2 small (180g each) lean pork cutlets
100g pkt flaked almonds 300g skinless chicken breast fillets
500g pkt pearl barley 200g lamb leg steak
240g pkt Old El Paso Light Tortillas
400g can no-added-salt crushed tomatoes DELI
1 jar mango chutney 80g shaved salt-reduced leg ham
Balsamic glaze
CHILLED
FRUIT AND VEGETABLES 250g tub extra-light sour cream
1 pear 200g pkt reduced-fat feta
1 bunch radishes
1 red onion FREEZER
2 brown onions 500g pkt frozen peas
20g baby rocket leaves
100g baby spinach leaves PANTRY
2 zucchinis White balsamic vinegar
Large piece fresh ginger Red wine vinegar
1 bunch baby bok choy Wholemeal self-raising flour
1 lemon 4 x 60g eggs
1 orange Extra virgin olive oil cooking spray/
1 bunch each of thyme, flat-leaf Olive oil cooking spray
parsley and coriander Freshly ground black pepper
½ head (400g) cauliflower 3 garlic cloves
1 bunch baby beets 1 slice wholemeal grain bread
250g orange sweet potato Salt-reduced soy sauce
2 x 150g plus 300g Carisma potatoes Skim milk
200g plus 6 large brussels sprouts Doongara rice
2 carrots Extra virgin olive oil
400g piece Jap pumpkin Olive oil
1 large eggplant Honey
100g broccoli Dijon and wholegrain mustard
2 red capsicums Reduced-fat grated cheese
Ground coriander and cumin
Smoked paprika
Cornflour
JULY/AUGUST 2017 55
until potatoes are just tender. 80g (1/2 cup) frozen peas
Wrap in foil and set aside. 60ml (1/4 cup) water
3 Preheat a chargrill pan on 1 Tbsp mirin
medium-high. Spray steaks 2 tsp salt-reduced soy sauce or
Lamb with baked with oil and season with pepper. gluten-free soy sauce
potato and sprout slaw Cook for 2 minutes each side for Coriander leaves (optional), to serve
PREPARATION TIME: 15 MINS medium, or until cooked to your
(+ COOLING + RESTING) liking. Transfer to a plate and set 1 Preheat a chargrill pan on
COOKING TIME: 10 MINS aside for 2 minutes to rest. medium-high. Spray chicken with
SERVES 2 (AS A MAIN) 4 Divide lamb, slaw and potatoes cooking spray and season with
between serving plates. Cut a pepper. Add to the chargrill and
2 x 150g Carisma potatoes, cross into the top of each potato. reduce heat to medium. Cook
scrubbed Spoon sour cream into each, for 4 minutes each side, or until
2 x 100g lamb leg steaks, season with pepper and sprinkle cooked through. Transfer to a
trimmed of fat (see Cook’s tip) with parsley. Sprinkle almonds plate and set aside for 5 minutes
Olive oil cooking spray over slaw and serve. to rest. Finely chop the chicken.
Freshly ground black pepper 2 Put the cauliflower in a food
2 Tbsp extra-light sour cream COOK’S TIP processor and process until a
Roughly chopped flat-leaf If you like, replace the lamb rice-like texture. Heat oil in a large
parsley leaves, to serve leg steaks with 3 small, fully non-stick wok over medium-high.
1 Tbsp flaked almonds, trimmed lamb cutlets per person. Add onion, broccoli, capsicum and
toasted, to serve ginger. Stir-fry for 2 minutes. Add
cauliflower and peas. Stir-fry for
Sprout slaw 2 minutes. Add water, cover and
200g brussels sprouts, trimmed cook for 3 minutes or until
60ml (1/4 cup) water cauliflower is tender.
1 small carrot, coarsely grated 3 Add chicken, mirin and soy
1/4 red onion, very thinly sliced sauce to the wok. Toss until well
2 radishes, trimmed, thinly sliced combined and heated through.
2 tsp red wine vinegar Serve topped with coriander
1 tsp extra virgin olive oil Chicken and leaves, if you like.
1 tsp wholegrain mustard cauliflower rice
or gluten-free mustard PREPARATION TIME: 15 MINS
(+ RESTING)
1 To make the sprout slaw, put COOKING TIME: 20 MINS
sprouts in a small microwave-safe SERVES 2 (AS A MAIN)
dish. Pour in water. Cover and
cook on High/ 100% for 3 minutes 300g skinless chicken breast
or until almost tender. Cool for 5 fillet, trimmed of fat
minutes. Finely slice sprouts and Olive oil cooking spray
place in a medium bowl. Toss in Freshly ground black pepper Spicy eggplant beef
carrot, onion and radishes. Whisk 200g (1/4 small) cauliflower, with tortilla chips
the vinegar, oil and mustard in trimmed, cut into florets PREPARATION TIME: 10 MINS
a separate bowl. Add to the slaw 1 Tbsp extra virgin olive oil COOKING TIME: 20 MINS
and toss to combine. Set aside. 1 brown onion, cut into thin slivers SERVES 2 (AS A MAIN)
2 Prick the potatoes all over with 100g broccoli, cut into small florets
a fork. Place on paper towel on a 1 small red capsicum, diced 1 tsp extra virgin olive oil
microwave turntable. Cook on 2cm piece ginger, peeled, 1/2 red capsicum, chopped
High/ 100% for 3-4 minutes or finely grated 1/2 large eggplant, chopped

FOOD mains
1 brown onion, chopped pork from marinade (reserving

3cm piece ginger, peeled, marinade) and pat dry with paper
finely grated towel. Add to pan and cook for
2 tsp ground coriander 1 minute each side or until brown.
2 tsp smoked paprika 4 Remove vegetable dish from
1 tsp ground cumin the oven, discard foil and spray
250g extra-lean beef mince vegies with oil. Add the pork to
400g can no-added-salt Sticky orange pork the dish, pour over the reserved
crushed tomatoes with roast vegies marinade and bake for 5 minutes,
125ml (1/2 cup) water PREPARATION TIME: 15 MINS or until pork is just cooked and
2 Tbsp mango chutney COOKING TIME: 25 MINS vegetables are tender. Serve pork
2 Old El Paso Light Tortillas SERVES 2 (AS A MAIN) cutlets with the roast vegies.
or gluten-free tortillas,
cut into large pieces Finely grated zest and COOK’S TIP
50g baby spinach leaves juice of 1 orange Try replacing the thyme with
Coriander leaves, to serve 1 Tbsp honey rosemary and the pork with 125g
1 tsp extra virgin olive oil chicken breast fillet per person.
1 Heat the oil in a large non-stick 2 tsp Dijon mustard or
frying pan over medium. Add the gluten-free mustard
capsicum, eggplant, onion and 1 Tbsp thyme leaves, plus extra
ginger. Cook, stirring occasionally, sprigs (optional), to serve
for 7-8 minutes or until onion 2 garlic cloves, crushed
starts to soften. Preheat oven Freshly ground black pepper
to 180°C (fan-forced). Add ground 2 x 180g lean pork cutlets,
coriander, paprika and cumin to trimmed of all visible fat
pan. Cook, stirring, for 1 minute. 200g (1/4 small) cauliflower,
2 Increase heat to high and cut into florets Roasted beet, pumpkin
add beef mince. Cook, stirring, 1/2 bunch baby beets, scrubbed, and barley salad
for 2 minutes or until mince left unpeeled, halved PREPARATION TIME: 20 MINS
changes colour. Add the 250g orange sweet potato, COOKING TIME: 25 MINS
tomatoes, water and chutney. peeled, diced SERVES 2 (AS A MAIN)
Simmer for 5-10 minutes or 6 large brussels sprouts,
until mixture thickens. trimmed, quartered 50g (1/4 cup) pearl barley
3 Meanwhile, divide the tortilla Extra virgin olive oil cooking spray 400g piece Jap pumpkin, peeled,
pieces between 2 baking trays. seeded, cut into wedges
Bake for 8-10 minutes or until 1 Combine the orange zest and 1/2 bunch baby beets, washed,
crisp, then set aside. juice, honey, oil, mustard, thyme, trimmed, left unpeeled, cut
4 Stir the spinach leaves into garlic and pepper in a small jug. into quarters
the beef mixture. Top with Place the pork in a shallow dish 1 pear, quartered, core removed,
coriander and serve with the and pour over half the marinade. cut into wedges
tortilla chips on the side. Turn to coat and set aside. 2 tsp honey
2 Preheat oven to 210°C (fan- Olive oil cooking spray
forced). Line a large baking dish 2 x 60g eggs, hard-boiled,
with baking paper. Arrange the peeled, halved
cauliflower, beets, sweet potato 50g reduced-fat feta, crumbled
and brussels sprouts evenly in 1 cup flat-leaf parsley leaves
the dish. Pour over the remaining
marinade. Cover with foil and Dressing
bake for 20 minutes. 3 tsp white balsamic vinegar
3 Meanwhile, spray a small 2 tsp extra virgin olive oil
non-stick frying pan with oil and 2 tsp honey
heat over medium-high. Remove Freshly ground black pepper ➤

FOOD mains
1 Preheat oven to 210°C Sauce 300g Carisma potatoes, peeled,
(fan-forced). Line a roasting pan 1/2 tsp cornflour or coarsely grated, excess
with baking paper. Cook the gluten-free cornflour moisture squeezed out
barley in a small saucepan of 60ml (1/4 cup) salt-reduced chicken 1 carrot, coarsely grated
boiling water for 20-25 minutes stock or gluten-free stock 1 zucchini, finely grated, excess
or until tender. Drain and transfer Juice of ½ lemon moisture squeezed out
to a medium bowl. 2 tsp mirin 1 Tbsp finely chopped thyme leaves
2 Meanwhile, put pumpkin, beets 2 tsp salt-reduced soy sauce 2 x 60g eggs, lightly whisked
and pear in the roasting pan. or gluten-free soy sauce 80g shaved salt-reduced
Drizzle with honey and spray with 2cm ginger, peeled, finely grated leg ham, chopped
oil. Roast for 20-25 minutes or 2 Tbsp reduced-fat grated cheddar
RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY JAMES MOFFAT STYLING JENNIFER TOLLHURST FOOD PREPARATION PETA DENT
until the vegetables are tender. 1 Preheat oven to 180°C (fan- 2 Tbsp wholemeal self-raising
3 To make the dressing, whisk all forced). Line a baking tray with flour or gluten-free flour
of the ingredients in a small bowl. baking paper. Cook the rice in Freshly ground black pepper
4 Toss barley and dressing into a small saucepan of boiling 2 tsp extra virgin olive oil
vegetables. Serve topped with water, following the packet 20g (1 cup) baby rocket leaves
eggs, feta and parsley. directions, or until just tender. 1/4 red capsicum, cut into short,
2 Meanwhile, combine the thin strips
COOK’S TIP mince, garlic, ginger, zucchini, Squeeze of fresh lemon juice
If you like, you can replace the milk, breadcrumbs and soy sauce or balsamic glaze
feta with 50g low-fat ricotta. in a medium bowl. Make small 2 Tbsp extra-light sour cream
meatballs using 2 tablespoons Lemon wedges (optional), to serve
of mixture, and place on the
lined tray. Spray with cooking 1 Combine potatoes, carrot,
spray and bake for 10 minutes zucchini, thyme, eggs, ham,
or until cooked through. cheese and flour in a medium
3 Meanwhile, to make the sauce, bowl. Season with pepper.
combine cornflour and a little of 2 Heat half the oil in a large
the stock in a small saucepan. non-stick frying pan over medium.
Stir in remaining stock, lemon Add 4 x 1/4 cupfuls of mixture to
Asian-style meatballs juice, mirin, soy sauce and ginger. the pan and press down slightly to
with soy ginger sauce Cook, stirring, over medium make 4 rostis. Cook for 2-3 minutes
PREPARATION TIME: 15 MINS heat until the sauce comes to or until bases are golden brown.
COOKING TIME: 20 MINS a simmer. Simmer for 2 minutes Carefully turn over and cook for a
SERVES 2 (AS A MAIN) or until sauce thickens. further 1 minute or until cooked
4 Divide the rice and bok through. Transfer to a plate lined
85g (1/3 cup) Doongara rice choy between serving bowls. with paper towel. Cover with foil
250g extra-lean beef mince Top with the meatballs and then repeat with remaining oil
1 garlic clove, crushed drizzle over the sauce. Serve and batter in 2 more batches,
2cm piece ginger, peeled, sprinkled with chilli, if you like. making 12 fritters in total.
coarsely grated 3 Combine rocket and capsicum
1 zucchini, coarsely grated, excess in a serving bowl and drizzle with
moisture squeezed out lemon juice or balsamic glaze. To
1 Tbsp skim milk serve, top rostis with sour cream
25g (1/3 cup) fresh breadcrumbs and sprinkle with pepper. Serve
made from wholemeal grain with the side salad and lemon
bread or gluten-free bread wedges, if you like.
1 tsp salt-reduced soy sauce
or gluten-free soy sauce COOK’S TIP
Olive oil cooking spray Ham and potato rostis Try replacing Carisma potatoes with
1 bunch baby bok choy, washed, PREPARATION TIME: 20 MINS orange sweet potato, rocket with
ends trimmed, steamed, to serve COOKING TIME: 10 MINS spinach, and capsicum with roasted
Sliced red chilli (optional), to serve SERVES 2 (AS A MAIN) red capsicum strips (in vinegar). ■

wt wmg
in under 30 minutes
Want more?
For more winter
warmers head to
foodiful.com.au
Steak and
winter greens
foodiful
Have a day
FOOD porridge
Grainy
goodness
A wooden spoon and a few minutes is all
you need to kickstart your day
Porridge with apricots

and cranberries
Sweetness and tang to be
on your way with a bang!
How
our food
works
nutrition
for you
see page 68
info
PER SERVE 1120kJ,
4.3g (sat. fat 1.7g),
sodium 67mg
• GI estimate low
60
nutrition info
Chocolate PER SERVE (with sugar)
and banana total fat 4.1g (sat. fat
porridge 1.5g), carbs 38g,
Kids and adults alike fibre 5g, sodium 90mg
will love this healthy • Carb exchanges 2½
chocolate brekkie. • GI estimate low
PER SERVE (with sugar
substitute) 954kJ,
4.1g (sat. fat 1.5g),
sodium 90mg
• GI estimate low
Creamy coconut
semolina
This bowl will take you
to a tropical paradise.
nutrition info
PER SERVE (with PER SERVE (with sugar
sugar) 905kJ, protein 4g, substitute) 786kJ,
total fat 5.3g (sat. fat protein 4g, total fat
4.3g), carbs 36g, 5.3g (sat. fat 4.3g),
fibre 5g, sodium 58mg carbs 28g, fibre 5g,
• Carb exchanges 21⁄3 sodium 58mg
• GI estimate medium • Carb exchanges 2
gluten free
nutrition info
Quinoa with PER SERVE 1576kJ,
pear and protein 14g, total fat
blueberries 9.7g (sat. fat 1.3g),
Fresh and fruity, this carbs 53g, fibre 8g,
wholesome gluten- sodium 74mg
free option will get • Carb exchanges 3½
your day going. • GI estimate low
• Gluten free

Porridge with apricots Quinoa with pear
and cranberries and blueberries
PREPARATION TIME: 5 MINS PREPARATION TIME: 5 MINS
COOKING TIME: 15 MINS COOKING TIME: 20 MINS
SERVES 2 (AS A BREAKFAST) SERVES 2 (AS A BREAKFAST)
50g (1/2 cup) rolled oats 90g (1/2 cup) quinoa

310ml (11/4 cups) low-fat milk 310ml (11/4 cups) soy milk
2 Tbsp dried cranberries, 60ml (1/4 cup) water
roughly chopped 1 cinnamon stick, halved
RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BRETT STEVENS

200g drained apricot halves 2 tsp honey
(in natural juice) 1 tsp vanilla extract
2 tsp honey 1 small pear, core removed, diced
80g (1/3 cup) fresh or defrosted
1 Put the oats, milk and frozen blueberries
STYLING MARIE-HÉLÈNE CLAUZON FOOD PREPARATION PETA DENT

cranberries in a small saucepan. 1 Tbsp unsalted, shelled pistachio
Bring to a simmer, stirring, over nuts, roughly chopped
medium heat. Simmer, stirring
occasionally, for 7-8 minutes 1 Combine the quinoa, soy milk
or until the oats are tender. and water in a small saucepan.
2 Divide oats between 2 serving Add the cinnamon and honey
bowls. Top with the apricots and to the pan. Cover and bring to
drizzle with honey. Serve. a simmer over medium heat.
2 Reduce heat to medium-low
COOK’S TIPS and cook, covered, for 12-15
Try replacing the cranberries minutes or until the quinoa is
with currants, raisins or sultanas. tender and most of the liquid
If you love variety in the is absorbed. Remove cinnamon
mornings, this porridge is also stick and stir in the vanilla.
delicious topped with different 3 Divide the quinoa between
types of fruit. So try swapping 2 small serving bowls. Top
the canned apricots with your with the pear, blueberries
choice of canned peaches or pears. and pistachio nuts. Serve.

FOOD porridge
Creamy coconut Chocolate and

semolina banana porridge
PREPARATION TIME: 5 MINS PREPARATION TIME: 5 MINS
COOKING TIME: 5 MINS COOKING TIME: 15 MINS
SERVES 2 (AS A BREAKFAST) SERVES 2 (AS A BREAKFAST)
65g (1/3 cup) semolina 50g (1/2 cup) rolled oats

375ml (11/2 cups) VitaSoy 310ml (11/4 cups) skim milk
Unsweetened Coconut Milk 1 Tbsp cocoa powder, sifted
1 tsp chia seeds 2 tsp caster sugar or granulated
150g (1 cup) frozen mixed berries sugar substitute
2 Tbsp water 1/2 tsp vanilla extract
1 Tbsp caster sugar or granulated 1 banana, diagonally sliced
sugar substitute 5g dark chocolate, finely grated
2 tsp flaked coconut, toasted
(see Cook’s tip) 1 Put the oats, milk, cocoa
powder and sugar in a small
1 Put the semolina, coconut saucepan. Bring to a simmer,
milk and chia seeds in a small stirring, over medium heat.
saucepan. Cook, stirring, over Simmer, stirring occasionally, for
medium heat for 5-7 minutes 7-8 minutes or until the oats are
or until mixture thickens. tender. Stir in the vanilla extract.
2 Meanwhile, put berries, water 2 Divide porridge between
and sugar in a small microwave- 2 small serving bowls. Top with
safe dish. Cover and cook on High/ the banana slices and sprinkle
100% for 2-3 minutes or until with the chocolate. Serve. ■
berries are defrosted and warm.
3 Divide the mixture between
2 serving bowls. Serve topped with
berries, their juices and coconut. The most important
COOK’S TIP meal of the day can
To toast the coconut, dry fry in
a small non-stick frying pan over also be the most FUN,
medium heat, stirring, for 3-4
minutes or until lightly toasted. especially if you mix it up

All the tips, tricks and inside knowledge for healthy
cooking, brought to you by our food editor, Alison Roberts
Food bites
KITCHEN TIP
SPROUT'S HONOUR
This divisive foodstuff is so packed with goodness, you'll
want to acquire a taste for it (if you haven't already)
Can I convert you to brussels sprouts?

I know people either love or hate
them, and I have to say I am a lover.
The versatile veg is full of flavour
and is actually one of the healthiest
around. It's also a great source of
betacarotene and folate – 100g 60-SECOND
provides twice your daily vitamin C
requirements and only 150kJ!
Pick sprouts that are firm, compact
DESSERT
Toast 1 Nanna’s Waffle
and bright green. The smaller ones
tend to have more flavour. They’ll and top with 2 canned
keep in the fridge in a plastic bag for apricot halves (drained)
up to three days, so only buy what and 2 Tbsp low-fat
you need. To prepare, simply trim
the ends. Sprouts can be roasted,
vanilla custard. Sprinkle
finely shredded and sautéed with with 2 tsp flaked
a little extra virgin olive oil, garlic, almonds. Serves 1.
lemon juice and freshly ground
PER SERVE 596kJ, protein 4g,
black pepper, or shredded and total fat 6.5g (sat. fat 2g), carbs
served raw in salads. Look out for 16g, fibre 2g, sodium 147mg • Carb
delicious recipes in this issue (pages exchanges 1 • GI estimate medium
46, 56 and 57), give them a go and
let me know if you’re converted!
To discover which Diabetic Living recipes are lower carb, vegetarian, gluten free,
have a gluten-free option or can be frozen, turn to our Recipe Index on page 134.
We want you to get the most out of every issue, so please share your ideas by
writing to us at diabeticliving@pacificmags.com.au
64
COOK’S tips
QUICK AND EASY
Snack ideas
Try these fresh vegie-packed bites to really
hit the spot when you need it most
SUPERMARKET CRUSH
Broad beans and goat’s
SOUP’S UP cheese on rye
Place 160g (1 cup) frozen broad beans
McKenzie’s Superblends are in a small microwave-safe dish. Cover and
a great addition to your soups, cook on High/100% for 3-4 minutes or until
casseroles, salads or can even heated. Peel and discard the skins. Place
be served as a side. The fibre the beans in a bowl and toss with a little
blend contains freekeh, lentils chopped flat-leaf parsley leaves, a squeeze
and beans, and provides you of lemon juice and freshly ground black
with 27% of your daily fibre pepper. Spread 2 slices wholemeal grain
intake. The protein blend bread with 40g goat’s cheese. Top with the
contains lentils, quinoa and broad bean mixture. Serves 2 as a snack.
beans, and each serve provides
20% of your daily protein intake. PER SERVE: 611kJ, protein 10g, total fat
5.7g (sat. fat 3g), carbs 11g, fibre 5g,
Available from most major
sodium 185mg • Carb exchanges 2⁄3
supermarkets, RRP $5.49. • GI estimate low • Lower carb
MARIE-HÉLÈNE CLAUZON FOOD PREPARATION PETA DENT
PHOTOGRAPHY BEN DEARNELY, GETTY IMAGES STYLING
Garlic and sesame kale chips

The big dish Remove inner stems from ½ bunch kale
and roughly chop the leaves. Place in a large
On the lookout for new bakeware? Hello bowl and add 2 garlic cloves, crushed, and
Wiltshire porcelain enamel! This oven- 1 Tbsp sesame seeds. Spray with olive oil
to-table range comes in a variety of sizes cooking spray and toss to combine. Spread
from 200ml (good for individual dishes) out over a tray lined with baking paper.
to 2.5 litres. It’s ovenproof and perfect Bake in a preheated oven at 170°C (fan-
for desserts, lasagne or roasts, and nice forced) for 8-10 minutes, or until the kale
enough to serve at the table. Available is crunchy. Let cool. Serves 2 as a snack.
with blue or red trim (red is my favourite
but harder to find!), these dishes are PER SERVE: 309kJ, protein 2g, total fat 5.7g (sat.
fat 0.8g), carbs 3g, fibre 2g, sodium 9mg • Carb
dishwasher and freezer safe with exchanges ¼ • GI estimate low • Lower carb
a three-year warranty. RRP, from $9.
Visit wiltshire.com.au for stockists.
Fresh vegie and pesto pizza
Split 1 wholemeal English muffin in half.
Combine 2 Tbsp low-fat Greek-style
natural yoghurt and 1 tsp tomato pesto.
Spread over each half of the muffin. Top
with ¼ cup baby spinach leaves, 1⁄8 red
capsicum, cut into thin strips, and ½ carrot,
peeled into ribbons. Serves 2 as a snack.
PER SERVE: 548kJ, protein 7g, total fat 2.2g

• Carb exchanges 11⁄3 • GI estimate medium
65
Plan your week,
Wondering SUNDAY MONDAY TUESDAY WEDNESDAY
what to eat
this week?
Try these
delicious
meal and
snack ideas
H2O Start each day with a glass of water. You should have 6-10 glasses a day
Breakfast 2 poached eggs Creamy coconut 1 slice toasted Chocolate

and 1 slice semolina (page multigrain and banana
multigrain 63), served with sourdough topped porridge
sourdough spread a small skim latte with 3 Tbsp ricotta, (page 63)
with ¼ small handful of baby
avocado spinach and 1 Tbsp
chopped walnuts
Optional 1 piece seasonal 20g slice low-fat 1 piece seasonal 1 tub Chobani
fresh fruit cheddar and fresh fruit low-fat yoghurt
snack 5 grain crackers
Lunch
WORDS LISA URQUHART, DIETITIAN PHOTOGRAPHY ISTOCK PHOTO, GETTY IMAGES

Our winter-warming lunch suggestions (right) are quick and easy
to prepare, so you can look forward to your midday break.
Optional 1 slice low-fat 1 piece seasonal Broad beans and Garlic and sesame
cheddar and fresh fruit goat’s cheese on kale chips
snack 5 grain crackers rye (page 65) (page 65)
Dinner Sticky orange pork Roasted beet, Asian-style Ham and potato
with roast vegies pumpkin and meatballs with rosti (page 58)
(page 57) barley salad soy ginger sauce Pictured above
Pictured above (page 57) (page 58)
Pictured above Pictured above
Alcohol If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to
Optional Quick apple, 2 apricot halves 250mL (1 cup) 1 piece seasonal

blackberry and in natural juice, warmed low-fat fresh fruit
dessert raisin crumble drained, with ½ milk with 2 tsp
(page 39) cup low-fat custard drinking chocolate
Exercise Aim for 20-60 minutes of moderate exercise each day.

it’s easy!
THURSDAY FRIDAY SATURDAY
Healthy
winter
depending on your exercise levels
refuels
Try these nutritious winter lunch
ideas to warm you from the inside
In a hurry? Grab a ½ cup Goodness 1 slice toasted
This menu planner has been created by a dietitian and exercise physiologist for the average person with diabetes. If you have special needs,
pouch of Chobani Superfoods Protein multigrain

Blueberry Yogurt Clusters topped sourdough topped Soups
HOMEMADE Create a big batch
please consult your own dietitian. Check the product packaging or the nutrition info boxes near our recipes for nutritional analysis.
with Uncle Tobys with ½ cup low-fat with 3 Tbsp ricotta,

Steel Cut Oats milk and ½ cup handful of baby of your favourite soup loaded with
and a handful (30g) thawed mixed spinach and 1 Tbsp vegies, then freeze in one-serve
of raw unsalted berries chopped walnuts portions. These are easy to grab from
mixed nuts the freezer and reheat when you’re
busy. See the soup special, page 126.
20g slice low-fat 20g raw unsalted 1 tub Chobani
cheddar and mixed nuts low-fat yoghurt STORE BOUGHT Look for soup with
5 dried apricots less than 700mg of sodium per serve.
Try these store-bought options that
have a lower salt content. Serve with
a few low-salt crackers or extra veg.
● La Zuppa Tuscan Chicken
& Vegetable Soup (2 serves
per packet)
Fresh vegie and 20g slice low-fat Garlic and sesame ● Fodmapped For You! Lamb
pesto pizza cheddar and kale chips + Vegetable Soup (2 serves
(page 65) 5 dried apricots (page 65) per packet)
● Coles Chicken & Corn Soup
(chilled) (1 serve per container)
Spicy eggplant Chicken and Lamb with baked ● Campbell’s Country Ladle Hearty
beef with tortilla cauliflower rice potato and sprout Beef and Vegetable (2 serves per can)
chips (page 56) (page 56) slaw (page 56)
● Heinz Sweet Potato, Bacon & Kale
Pictured above Pictured above Pictured above
soup (1 serve per can)
● Pitango Chunky Vegetable &
Quinoa Soup (2 serves per packet)
have a couple of alcohol-free days a week ● Campbell’s Simply Soup
Healthy Greens with Kale
½ ripe pear, sliced, Steamed golden 1 piece seasonal (2 serves per packet)
with 80ml (1⁄3 cup) syrup pudding fresh fruit
● Heinz Big Red Salt Reduced
low-fat custard (page 39)
Condensed Tomato Soup
(1 serve per can)
● Amy’s Kitchen Organic Lentil
Always discuss your exercise plans with your doctor first
Vegetable Soup (2 serves per can) ■

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 as well as count your carbs and
your salt or fat intake, or keep an carb exchanges. You’ll also find out
eye on your carbs, just refer to the whether a recipe is low-, medium-
Nutrition Info box alongside each or high-GI, or gluten free. Easy!
recipe. You can use it to track all Alison Roberts, Food Editor
of your nutritional requirements, (far left), Lisa Urquhart, Dietitian
Serves 2 (as a main) Sugar or sugar

We show you whether a substitute
food is designed to be How PER SERVE 1984kJ, protein 38g, In some dishes, you
a between-meals snack, our food total fat 14.9g (sat. fat 2.9g),
can use either sugar
works carbs 41g, fibre 9g, sodium 554mg
breakfast, lunch (a lighter • Carb exchanges 22⁄3 • GI estimate or a sugar substitute.
main) or dinner (the main for you medium • Gluten-free option In these cases, we
meal of the day). When give you the nutrition
we say, “as an occasional analysis for both.
dish”, it should only be
eaten as a treat, such as Choice of ingredients
once a fortnight. When we give you
the choice of two
Brand names different ingredients,
We sometimes use brand we analyse only
PHOTOGRAPHY BRETT STEVENS (FOOD)

names so it’s easy for the first one.
you to find nutritionally
suitable foods at the shops. Carb exchanges
Make counting
Optional ingredients your carbs easier:
Whenever we list an one carb exchange
ingredient as optional, = 15g of carbs.
it isn’t included in the Aim for 1-2 exchanges
nutrition analysis and Satay chicken in every snack and
it’s up to you if you noodle bowl 1-4 exchanges in
want to use it. see recipe, page 47 >> each 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 90g Total fat 60g Saturated fat 15g Carbs 230g Fibre 30g Sodium 2.3g
To lose weight* Kilojoules 6000kJ Protein 70g Total fat 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.

Want more recipes?
Visit the Diabetic Living website!
diabeticliving.com.au
If you’ve been diagnosed with type 1 or type 2 and are keen to live well, go to the
Diabetic Living website. It has all the information you need to lead a healthy,
balanced life, from great food ideas to easy exercise plans and emotional support
Tips for living well Healthy recipes Fitness advice
Just diagnosed Type 2 prevention Meds and more
PLUS Don’t forget about

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Diabetes NSW & ACT is proud to launch As1 diabetes, a
program designed to empower children, families, schools and
medical professionals.
Does your child have Head to our website

type 1 diabetes ? www.as1diabetes.com.au to:
Do you feel • Download our school resources. Contents
overwhelmed ? include school posters, action and management
plans.
Need more support ?
• Find details on our Teacher Training Seminars
Or would you simply to help educate teachers and school staff
like some free when dealing with day-to-day management of
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you and your family
• Become a member and receive the as1kids
on your journey magazine to support and encourage your child
with type 1 ? to learn about managing their condition in an
interactive and engaging way.
For more information

call 1300 342 238
or visit
www.as1diabetes.com.au
for information and resources.
ABOUT DIABETES NSW & ACT

Diabetes NSW & ACT is Australia’s largest member based charity dedicated to
people living with or at risk of diabetes. Our priority is their health and well being,
enabling them to live their lives well through positive support and education –
every step of the way.
As well as helping to prevent diabetes, its complications and improve people’s lives
on a day-to-day basis, we support crucial research into finding better treatments
and a cure for diabetes. For more information contact Diabetes NSW & ACT toll
free on 1300 136 588, or visit diabetesnsw.com.au.
secrets to
living longer &
feeling great
Don’t just live with diabetes, live life to the max
with our 22-page guide to thriving with diabetes

Feel better,
Want to know the four secrets to
O
ur diabetes experts were asked: “If a
person with type 1 diabetes wanted you
to list the three things they could do to
increase their chances of living a healthy life into
their old age, what would those three things be?”
We also asked them to outline their advice for
a person with type 2. Most delivered the same
guidance regardless of the type of diabetes, such
as the importance of managing blood glucose
levels (BGLs), eating a healthy diet and exercising.
But there were surprises, and the results can be
seen in our four pillars to living well (see opposite)
that will help you stay healthy your entire life. Put
simply, our secrets to living longer and feeling great!
Meet OUR EXPERTS “Manage

your diabetes
like you’re
managing a project”
“Be kind to Dr Sultan
yourself” Linjawi
Dr Janine
Clarke
Dr Janine Clarke Dr Sultan Linjawi Dr Kate Marsh

Psychologist Endocrinologist Dietitian and Diabetes
Janine is in private practice A diabetes specialist with Educator
and has a strong association a busy clinic in Coffs Harbour, Kate was diagnosed with
with Sydney’s Black Dog Sultan has also developed type 1 at the age of 10. She
Institute. She often gives a website devoted to grew up to become an award-
presentations on mental helping people who winning dietitian with her own
health and diabetes. have type 1 and type 2. private practice in Sydney.
mendpsychology.com.au drsultanlinjawi.com.au nnd.com.au

LONGEVITY special
be happier
maintaining a life full of vim and vigour? Here they are
1 EAT WELL
In order to
successfully
manage diabetes
and minimise any 2 MOVE ON UP
If you don’t
already enjoy
3 TAKE
CHARGE
You’re the
person who’s in
charge of your 4 BE HAPPY
There’s little
point in eating
complications, you exercise it’s because diabetes, however, well, getting regular
need to understand you haven’t found there’s no need to exercise and doing
the impact food has what works for you feel alone. Turn to all your health checks
on your BGLs. But – yet. There is so page 84 for guidance if you’re not enjoying
that doesn’t mean much research that on how to assemble life. On page 88 you
eating boring meals. proves moving is the best healthcare can read up on how
Turn to page 74. essential to a healthy team for you. to boost your mental
life. Go to page 80 and emotional
and be inspired. wellbeing. Go for it!
“Use the
support “Stay active
of your diabetes so you remain
team and independent”
loved ones” Christine
Lisa Urquhart Armarego
Lisa Urquhart Dr Gary Deed Christine Armarego

Dietitian General Practitioner Exercise Physiologist
Lisa works in a private diabetes Gary has type 1 and is Christine has a family
clinic and is a lecturer in committed to helping history of type 2, which
nutrition at the University people who have influences her work. She
of Newcastle. She works diabetes to live as well focuses on exercise as a way
with the DL food editor to as they can. He has a busy to improve BGLs and is the
ensure all of the recipes in practice in Brisbane. co-author of Sugar Daddy.
the magazine are healthy. mediwell.com.au theglucoseclub.com.au.

EAT well
Eat You can have
> well
diabetes, enjoy
every meal and
stay healthy.
Here’s how...

FOOD for life
T hat age-old saying, ‘you are what

you eat’ holds some truth. With a
few simple changes to your eating
habits you can increase your energy and
stabilise blood glucose levels (BGLs).
Eating for health doesn’t levels to agreed goals has

mean you need to forgo the been shown to lessen diabetes-
pleasure of food – you only related complications. If you
need to turn to the recipes haven’t already done so, chat
from page 18 to see meals with your diabetes healthcare
can be varied and delicious! team to set your goals.
Sometimes eating better and DL dietitian Lisa Urquhart
feeling better can be achieved adds: “I advise my clients
with just a few easy tweaks. to regularly catch up with
their health team so they can
Dial a dietitian build on and improve their
Do you have an accredited knowledge of diabetes and
practising dietitian (APD) how it’s affected by their
on your care team? If not, it’s diet. You can stay healthy if
time to sign one up! The role you understand what your
of an APD is to tailor a diet BGLs mean and aim for the
around your age, nutritional best blood glucose control
requirements, weight, food possible.” Sound advice!
intolerances, likes and
dislikes, plus how your BGLs Stay in range
respond to food and exercise. Your BGL target range will
They can offer advice on depend on several factors
smart food choices and including your age, prescribed
how to eat more balanced medications, health issues
portions. The result? Better and how long you’ve had
diabetes management and diabetes. Diabetes Australia
a healthy diet that fills you recommends the following.
up without blowing you out. ● TYPE 1: Aim for between
4-8mmol/L before meals and
Set glucose goals under 10mmol/L two hours
Coupled with eating well, after starting meals.
DL GP Dr Gary Deed says ● TYPE 2: Aim to stay in the
aiming to manage glucose range of 6-8mmol/L before ➤

Oil up
WISE
meals and
between
6-10mmol/L
an accredited practising
dietitian about the
amount of carbs
CHOICES
To feel full, curb cravings,
two hours after you can eat, and maintain energy and avoid
starting meals. how to match weight gain, make friends
According to Diabetes them with your with these winners
NSW & ACT, if you maintain medications.
steady BGLs, you can slow “If you have type 2 and VEGETABLES
the progression of type 2. don’t need insulin or other Full of fibre,
Controlling your BGLs can medications, it’s still vitamins and
further reduce your risk of important for you to learn minerals,
developing diabetes-related how to space your make vegies
complications such as heart, consumption of carbs the star of your
eye and kidney disease, throughout each day,” daily menu!
regardless of whether you recommends DL diabetes
have type 1 or type 2. educator Dr Kate Marsh. FRUIT Need a sweet
fix? Head to the
Be carb smart Head to the Med fruit bowl, or dish
It’s easier to manage your People with diabetes are up baked apples
BGLs if you understand advised where possible to or stewed pears
how carbohydrates affect choose carbohydrates with with a dollop of
them, as well as how to a low glycaemic index (GI). low-fat custard.
best incorporate carbs Why? Because they’re
into your eating plan. digested and absorbed slowly LEGUMES Add these
Carbs, made up of mainly and are less likely to cause little gems to soups,
starches and sugars, are found a spike in your BGLs. casseroles and salads.
in bread, cereal, legumes, Adopting a Mediterranean- They’re filling, high
fruit, pasta, rice, grains, style diet is a good place to in fibre, low GI,
potato and sweet potato, start. This nutrient-rich and easy on
corn, some dairy foods cuisine is filled with low-GI your budget.
(including milk and yoghurt), staples like whole grains and
sugary drinks and lollies. legumes (lentils, chickpeas LEAN PROTEIN Choose
Within about two hours of and dried or canned beans), seafood, cuts of red
eating carbs, they break down plenty of fruit and veg, plus meat with the excess
into glucose. You then need healthy fats such as olive oil, fat removed,
insulin to move it through avocado, nuts and seeds. skinless
your bloodstream and into “This diet encourages the chicken
the muscles and cells. For consumption of plant foods and eggs.
a person with diabetes, it’s and is lower in animal fat and
important to eat enough protein – a combination that WHOLE GRAINS Oats,
carbs and not skip meals has been found to help in the barley, cracked wheat
as a lack of carbs can lead to prevention and management and quinoa are
a hypoglycaemic event. of type 2 and to reduce the low GI and great
If you’re managing your risk of heart disease and sources
diabetes with insulin, it’s cancer,” Dr Marsh says. Not of fibre.
essential to get advice from to mention it’s delicious!

FOOD for life
How to...
Perfect plate STABILISE
YOUR BGLS
Want to overhaul your diet and increase
Recently diagnosed?
vitality? Your wish is granted! Follow These tips can help you
these steps for an easy health boost keep your BGLs on track
1
Monitor BGLs regularly.
This will boost your
confidence in managing
diabetes, and show you
ADD A LEAN how your body responds
PROTEIN to fill to different lifestyle
a quarter of your factors. The result? You’ll
plate. Choose reduce the chances of
from fish, seafood, your BGLs going too high
lean meat, eggs, (hyperglycaemia) or too
FILL HALF your plate skinless chicken, low (hypoglycaemia).
with non-starchy tofu and legumes.
vegetables – think 2
all types of greens, Stay on top of your health.
salad vegetables, Being unwell can throw
tomatoes, capsicum, IN THE LAST your BGLs off kilter, so at
eggplant and QUARTER add low- the first sign of illness, put
cauliflower. GI grains such as your sick-day plan into
wholemeal pasta, action – your GP can help
barley, legumes, you create one of these.
quinoa or vegies
such as corn, 3
Carisma potatoes Regular exercise helps
or sweet potato. your body process
glucose better, so ask an
exercise physiologist
for a plan to help manage
+
your BGLs and boost your
overall wellbeing.
4
ADD a small amount of Follow the advice of your
diabetes team about how
healthy fat such as OLIVE OIL and when to take your
meds and/or insulin. ➤
or a quarter of an AVOCADO
For more health advice, visit
diabeticliving.com.au

Clever swaps
Follow DL dietitian Shannon Lavery’s suggestions and you’ll
cut carbs and kilojoules without sacrificing satisfaction
BREAKFAST SNACKS
SWAP 2 slices Turkish bread toast FOR 2 slices SWAP banana bread and butter FOR scone
Tip Top 9 Grains toast. RESULT Save around with fruit spread. RESULT Save over 1100kJ,
400kJ, 5g fat, 15g carbs and 400mg sodium, 16g fat and 28g carbs (2 carb exchanges) – a
plus gain 5g fibre, while lowering the total GI. far healthier choice for your next coffee date.
SWAP smashed avocado and feta on toast FOR SWAP 50g potato crisps FOR 2 cups popcorn.
sliced avocado and tomato on toast. RESULT RESULT A savoury snack with only a third of
The same great taste with 300mg less sodium the kilojoules and fat, and less than half the
and 6g less fat (4g of which is sat. fat)! carbs. Put on your favourite movie and enjoy!
SWAP pancakes with 2 Tbsp maple syrup FOR SWAP Chris’s Spring Onion Dip FOR Chobani
pancakes with 2 Tbsp Queen sugar-free maple Mezé dip. RESULT Save 10g of total fat and
syrup and ½ cup strawberries. RESULT 29g carb consume only a quarter of the kilojoules.
reduction (2 exchanges) and 2g extra fibre. Make it better: swap crackers for vegie sticks.

FOOD for life
DRINKS
LUNCH DINNER
SWAP vodka
cranberry
SWAP chicken caesar salad SWAP regular cooking cream

FOR a green salad with grilled FOR Philadelphia Extra Light Cooking
chicken and a French vinaigrette. Cream. RESULT For every 50ml you
RESULT Save over 800kJ and 13g fat. save 400kJ, 15g fat and 9.6g sat. fat.
FOR vodka, lime and

soda. RESULT Save
1 carb exchange
SWAP a burrito FOR a burrito bowl. SWAP salt and pepper squid entree
RESULT Save over 2000kJ, 25g fat, FOR ½ dozen natural oysters. RESULT
50g carbs (31∕3 carb exchanges) A delicious entree that saves 975kJ,
and 1410mg sodium. Bonus! almost 10g fat and 575mg sodium.
SWAP schooner
full-strength beer
SWAP laksa FOR an Asian chicken SWAP 1 cup cooked pasta FOR 1 cup
and corn soup. RESULT Halve the zoodles (zucchini noodles). FOR schooner light
total kJs and remove at least 14g of RESULT Save a massive 800kJ and beer. RESULT Save
fat and 11g sat. fat from your meal. 40g carbs (2½ carb exchanges). 220kJ ■

Move
> on up
Exercise does much more
than burn kilojoules – it
helps you manage blood
glucose levels (BGLs) and
improves your mood

BE active
N ext time you’re tempted to skip

a gym visit or bypass a brisk walk,
remind yourself that keeping
your body strong is essential if you want
to maintain vitality for as long as you can.
The Royal Association of General The more you move, the more
Practitioners (RACGP) recommends chance you have of gaining the
that people with diabetes do at benefits: lower BGLs, lowered Never
least 30 minutes of moderate insulin resistance, increased muscle skip it
exercise five days a week (150 strength and bone density, improved
minutes). This could be a brisk flexibility and enhanced mood.
walk where you sweat but can still “Your body is designed to move,”
talk. Getting your heart rate up is explains DL accredited exercise
crucial, but motivation is key. physiologist Christine Armarego,
To confine exercise to certain whose mantra is ‘motion is lotion’.
times of the day and a few days “Often I see people who have
a week is great if that works for worked in sedentary jobs that have
you, but in some ways it misses left their health in a poor state.”
the point. A recent Harvard study The result? “They find being active
reports that for people with type 2 difficult, which impacts their BGLs.”
diabetes, exercise reduces BGLs as
well as body fat. In addition to its Build muscle mass
positive effect on BGL control, Armarego encourages people
planned exercise allows you to with diabetes to lift weights.
set goals and measure your “As we age, we lose muscle
improvement by the weight you unless we do something to
can lift or the distance you can keep it,” she says. “Muscle
run. All good stuff. But this mass helps us store and
definition fails to capture the clear glucose.” Essential
satisfaction of being active. for people with diabetes.
Incidental exercise – the type Her recommendation? Do
that involves cycling to the shops, strength training (eight to 10
walking the dog or playing with exercises using weights, your own
the kids in the park – ticks many body weight or resistance bands)
boxes and might be the answer two or three times a week. “Even
to finding joy in your workout. if you’re not the fittest person,
Put simply, it’s about moving staying active can keep you mobile
more and sitting less. and independent for longer.” ➤
DISCOVER the exercise

that makes you feel good

Work it out
If you’re inspired to get physical, adopt
some of these healthy habits
Move it If work requires you walking, keep doing it, but set
to sit, aim to take a walking yourself challenges – longer
break every 20-30 minutes. walks, steeper hills, or add in
Stretch it Get into the habit short sprints. Tired of walking?
of doing stretches throughout Get creative – think kayaking,
the day. Start when you get indoor rock climbing, Zumba
out of bed. In the evening, or snorkelling. Mixing it up will
use a foam roller to ease tight help keep boredom at bay. Even
muscles, and be sure to stretch better, get your friends involved
before and after exercise. – exercising with other people is
Break a sweat Add cardio a great way to keep motivated.
exercises to increase your
heart and lung fitness. Get Note: Check with your GP or endocrinologist
the heart pumping through before starting a new exercise regimen as
insulin and medications may be affected.
walking, running, swimming,
cycling or dancing.
Reduce stress Try yoga.
It’s a lower impact activity
that’s shown to relieve anxiety.
Get fired up Serious about
FOCUS ON FUN
Health and fitness aren’t all about the scales
weight loss? The most effective
method is a combination of “Don’t judge the success of your lifestyle changes
diet, high- and low-intensity by the number when you weigh yourself,” says
cardio and full-body resistance Christine Armarego. Instead, focus on the
training. Work with an positives, like Armarego’s 80-year-old
accredited exercise
physiologist or qualified
friend who goes for an ocean swim
and experienced every day. “I asked her if the water
personal trainer. was cold and she said, ‘It doesn’t
Listen well An matter. At my age you get in
injury can derail just to be sure you can still get
your fitness plans in’. “ Wise words! And while a
so listen to your five per cent loss in body weight
body. If you feel can positively impact BGLs,
pain, stop. Allow
there are these benefits, too.
time for recovery and
● Greater cardiovascular fitness
if soreness persists,
see your GP. ● Improved bone mineral density
Increase the joy The ● Better strength and muscle mass
best exercise is the one ● Boosted energy levels and mood
you enjoy. If you love

BE active
BODY &
MIND
Need more reasons to
get moving? Maybe this
will convince you…
Regular workouts will

not only increase your
physical fitness, they
also lead to better
brain function, too.
TOP TIP Exercising in water is a good “Maintaining regular
exercise throughout
solution for people who have arthritis life keeps your body,
because it supports your body and joints. memory and mind
Floating can also give people who have happy,” says DL GP
trouble with mobility an invigorating Dr Gary Deed.
Although it’s not
sense of freedom. yet clear exactly how
exercise improves brain
function, it’s accepted
that regular activity
Mobility issues? increases cardiovascular
health and this, in turn,
Injuries, arthritis and nerve may have lowers your risk of
damage can be overcome also lost the dementia by increasing
with the right approach confidence blood flow to the brain
to do aerobic and promoting growth
Although exercise is essential activities. of new brain cells.
to wellbeing, it can be the last Instead, try
thing you want to do when resistance training MORE GOOD NEWS
you’re in pain. But reconsider with moderate Put the Want to reduce your
remaining on the couch and weights to burn kettle on! risk of dementia by up
instead find activities that suit kilojoules and even to 30 per cent? Pull on
your individual needs. Certain out your BGLs. For those walking shoes or
types of exercise, like resistance more options and go for a swim at least
training, can help strengthen advice, consider consulting an three times a week and
muscles and reduce pressure accredited exercise physiologist. you’ll improve your
on joints while preventing the But go to your GP first and memory and delay
progression of arthritis. ask about a Chronic Disease dementia, according
If you have neuropathy Management Plan. You may to a US study. ■
(nerve damage) and have lost be able to access help under
some feeling in your feet, you Medicare. Stay strong!

>Take
charge
Learn how to manage your diabetes
and you’ll increase your chances
of staying healthier for longer

T
hroughout our lives we face all
kinds of challenges, from work
projects to moving house. By
approaching your diabetes in the same
organised, proactive way, it’s possible to
minimise complications and feel better.
Here’s the truth: diabetes is based diet (try our Roasted

progressive. That means that beet, pumpkin and barley
even if you’re hyper-vigilant salad, page 57) exercising
about monitoring, eating well, regularly, getting seven to
getting enough exercise and eight hours sleep a night and
sleep, you’ll still experience learning to manage stress.
challenges with managing
your blood glucose levels Keep learning
(BGLs) over the years. DL dietitian Lisa Urquhart
For people with type 2 encourages people with type 1
that can mean starting on to “keep improving your
medication as well as keeping knowledge and applying it to
up with lifestyle changes, and yourself and your life. Also,
for those with type 1 it could ask your healthcare team
be regularly adjusting (and about any new technologies.”
readjusting) your insulin
dosage. This is the reality of Find support
living with diabetes, but there Working with a supportive
are ways to manage it so you health team to set manageable
maintain a sense of control. outcomes is vital. “There
Our experts explain how. might be complications along
the way. If something isn’t
Stay on target working, try something else,”
DL dietitian and diabetes advises DL endocrinologist
educator Dr Kate Marsh says Dr Sultan Linjawi.
achieving BGLs within your “Judge your health on the
target range along with numbers – your BGLs, blood
managing blood pressure and pressure and blood fats such
cholesterol can be done by as cholesterol. Attend your
following healthy lifestyle routine health checks because
habits. Such as? Dr Marsh the numbers never lie.” In
advises eating a mostly plant- other words, be proactive! ➤
“If something isn’t working,

try something else”

Listen to
your heart
Here ADDITIONAL SUPPORT

Want to round out your
to help!
Meet the four key people you need on
care team with additional
experts? Enlist the help of
these health professionals.
● Exercise physiologist
To develop an exercise plan.
your care team. Wellbeing awaits! ● Podiatrist Will assess and
When you’re managing problems and polycystic manage any diabetes-related
diabetes, support is ovary syndrome (PCOS), foot problems you may have.
crucial. Dr Kate Marsh which can be more common ● Ophthalmologist To
explains why these players in those with diabetes. monitor and treat diabetes-
are essential to your team. related eye problems.
1 General practitioner
Your GP is the
coordinator of your
overall health care. They
3 Diabetes educator
This person can help
you understand and
interpret your BGLs, deal
with highs and lows and
● Pharmacist Can help with
advice about medications.
● Psychologist To assist you
with coming to terms with
diabetes or help you when
may be the main expert educate you on how to you’re feeling diabetes-related
helping you manage your handle sick days, manage distress or burnout.
diabetes, particularly if your medications and ● Local or online diabetes
you have type 2. Find learn to give injections. support groups Can provide
a GP you can rely on friendship and encouragement
and see them regularly.
2 Endocrinologist
Everyone with type 1
and those with more
4 Dietitian Experts in
food and nutrition,
a dietitian will help
you understand how
different foods affect your
when you need a little TLC.
KEEP IN MIND You’re in

charge of the day-to-day
management of your
complex type 2 need an BGLs, how to balance food
diabetes. You’re also in
endo. They provide advice with meds or insulin and
charge of your team.
on managing insulin and how to read food labels.
If you feel like they don’t
any other medications. They can also help you
have your best interests
These experts can also develop a meal plan to
at heart, be sure to seek
diagnose other endocrine suit your personal needs
help elsewhere.
conditions such as thyroid and preferences.

STAY well
Check to be sure
Staying ahead of potential health problems will help
you safeguard against further complications
Heart Between checks, be alert Teeth

Ask your GP to take your for black spots, blurriness, High BGLs increase your
blood pressure and perform flashes of light or ‘holes’ in risk of gum disease and
cholesterol checks twice a vision. Speak with your GP dental issues. Maintain
year. These checks will allow if you notice major changes. good oral hygiene by
you to correct elevations You can protect your eyes brushing and flossing
by making dietary changes, better by keeping your twice daily and visit your
or by taking medications. BGLs, cholesterol and blood dentist every six months.
In the meantime, keep pressure within range, and Turn to page 103 for more
your weight in the healthy quitting smoking. dental tips. ■
range, and seek help to quit
smoking as it narrows your Feet
blood vessels. Nerve damage and poor
circulation can lead to
Kidneys serious problems, so see
Keep on top of your annual a podiatrist annually.
diabetic kidney disease test Between visits, do daily
– your GP can take care of it. checks for cuts, blisters,
High blood pressure calluses or cracked skin.
increases the risk of kidney Notify your GP if you feel
damage. Between visits, any tingling, numbness
keep your kidneys healthy or burning in your legs
with regular exercise, and or feet at night, as
take any blood pressure these are symptoms
medication as prescribed. of nerve damage.
Regular exercise
Eyes will help to improve
High BGLs can lead to early circulation but be
onset of cataracts, glaucoma sure to wear well-
and diabetic retinopathy fitting shoes. If you
(damage to eyes’ micro blood experience foot or
vessels). Regular check-ups balance problems,
with an optometrist or GP- seek professional
referred ophthalmologist advice on how to
will help you stay healthy. exercise safely.

> Be Taking care of your mental and
emotional health can help you
to stay on track with your
diabetes management
happy

ENJOY life
W hen you’re feeling good almost

everything else in your life seems
easier. Here’s your guide on how
to feel more motivated, up your exercise
and manage your blood glucose levels!
Having diabetes can be

very demanding, which is
why DL psychologist Dr
Janine Clarke says self care
is paramount, especially
2 Nurture yourself
According to research
published in the Journal
of Diabetes & Metabolic
Disorders, people who have
prioritising the activities diabetes can make a dramatic
that you know will positively difference to their health
impact on your mental and when they participate in their
emotional wellbeing. “This own care. The seven essential
boils down to doing the self-care behaviours are healthy
stuff that truly matters to eating, being physically active,
you,” she says. monitoring blood glucose,
Determining what we compliancy with medications,
value and allowing time for good problem-solving skills,
it can enhance our daily healthy coping skills and risk-
experience and enrich our reduction behaviours. As for
lives. Want to boost your the small things? See below…
wellbeing? Try these tips. Mood
1 Switch your view

When you feel burdened
by diabetes, it can help
to shift your focus. Instead
3 Treasure the simple
All those monks, gurus
and spiritual seekers
weren’t wrong when they
said happiness is found in
lifter
of resenting the impact that everyday pleasures. Japanese

it has on you, can you see it researchers agree. A 2006
as an opportunity to make study found gratitude and
empowering decisions? kindness go hand in hand
Making an appointment with happiness. An easy way
with a dietitian, changing to be more grateful? Focus
up your exercise routine on the moment – watch a
and reaching out for support sunrise, give or receive a hug,
are all ways for you to help immerse yourself in a board
yourself move out of a rut game, listen to the birds.
and lift your mood. Being present is key. ➤
“ENJOY at least one

simple pleasure a day”

ENJOY life
Be kind to you
Diabetes isn’t anyone’s fault – here’s how to
move beyond blame and feel empowered
When you’ve been diagnosed A simple way to shed blame
with diabetes you may think and be more productive is
that taking responsibility for to identify the people who
your health condition means assist you through your
it’s all your fault, says Dr particular challenges.
Clarke. In trying to make “Remember, taking greater
sense of things that happen responsibility is about
to us, we can often end up empowering yourself as the
berating ourselves and this expert – the person who will
can come at a cost. take meaningful action when
“Blaming ourselves can things are not going well,”
trigger doubt and shame and explains Dr Clarke. Still not
set us up for a private internal there yet? See Five ways to be
battle,” says Dr Clarke. “All your own best friend (right).
the while, our difficulties
remain unattended and
we remain ‘stuck’.”
Instead of pointing the
finger at ourselves, it’s more
Rest easy
helpful to focus on ‘what’ and Sound sleep is essential to your physical and mental
wellbeing, as well as diabetes management
‘how’. “Being ‘responsible’ is
not the same as being at fault First, to get a good 7-8 a night, discuss it with
or to blame,” says Dr Clarke. hours, Sleep Disorders your GP. They can help
“When we can accept Australia recommends you identify and treat
responsibility for our going to bed and getting conditions such as sleep
circumstances, we move up at a regular time, apnoea, restless legs
beyond the blame game and clearing the bed of syndrome and neuropathy
sign up to learn about what distractions like (pains, pins and needles,
is actually happening for us technology, numbness or weakness),
right now.” turning off the which can worsen
This could be a recent TV and avoiding overnight.
diagnosis, a change in your caffeine two
treatment, or the onset hours before
of complications. lights out.
“If we focus on ‘how’, we If you’re not
can improve, repair, rebuild getting 7-8
and move forward,” she adds. hours of sleep

5 WAYS TO
be your own
best friend
Cultivating kindness can help
you manage your life
1
Be patient
When you feel deflated
because you’re not making
changes fast enough, look at
the bigger picture. Is your goal
realistic? If not, break it into
smaller, achievable chunks.
WHEN YOU’RE 2
Forgive hiccups
feeling down, phone Life can throw you a curve ball
a friend who has and stumbles are normal. If
diabetes. They’ll you feel like you’ve let yourself
down, simply get back on
understand you can course the very next day.
struggle with your
self care. Don’t know 3
anyone? Turn to Face your feelings
If your mood is not great all
page 114 and learn the time, this is normal, and
about peer support. most often these feelings will
pass. If they don’t, talk issues
1 IN 4
through with a friend
or seek counselling.
4
people are likely to experience Get the giggles
Laughter triggers feel-good
depression. Diabetes increases hormones so opt to see the
funny side of things. Try
your risk, so if you’re feeling watching a comedy or a movie
overwhelmed, see your GP that guarantees a belly laugh.
5
Reward yourself
When you’ve achieved a goal,
treat yourself with a pleasurable
experience, such as a massage
or manicure. This helps keep
you motivated. ■

I have decided to be
happy because it’s good
for my health
-VOLTAIRE

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LIVING well
Feel good
INSIDE
Why and how
to build a
healthy gut

E
ven when you’re sitting That variation makes it tough
alone in a room, you’re to define a healthy gut, says Dr
completely outnumbered. Robert Karp, program director
Inside your body is a microbiome for genomic and microbiome
made up of trillions of living studies at the US National
organisms that help you fight Institute of Diabetes and
disease and process nutrients, Digestive and Kidney Diseases.
and can also make you sick. “There isn’t just one healthy
These critters live all over your version, and there are many
body, but the largest microscopic ways to get one,” he says.
world is in your gut. Researchers But research suggests diversity
are working to uncover the is a crucial aspect of good health.
Research suggests secrets of the gut microbiome, “The general idea is that
that two groups which may offer promising new a diseased microbiome is
treatments for diabetes. relatively depleted,” Dr Karp
of bacteria that says. “It doesn’t have the
live in your gut variety of microbes a healthy
WHAT MAKES microbiome does.”
play key roles in A HEALTHY GUT? One danger to your gut
seems certain: antibiotics.
your overall health. We’re all born with a clean They can change your gut’s
In the future, they slate, gut-wise, and start composition, and some people
acquiring microbes at birth. never recover – scientists can’t
could lead to Everyone’s belly contains yet predict who will be affected
new treatments a unique combination of permanently. “Don’t use them
organisms, carrying a few unless you absolutely have
and maybe even hundred of the roughly 1000 to,” Dr Karp says. (See Action
diabetes prevention known species of microbes. Steps, page 99.) ➤

THE GUT-BRAIN “The Bacteroidetes group
are involved in protein and
CONNECTION carbohydrate digestion,” Dr
Research suggests microbial Hatipoglu says. “Firmicutes are
variety matters because these involved more in fat processing.
belly dwelling bacteria perform People with more Firmicutes
so many functions and also seem to have an increased risk
send feedback to the brain. of obesity and type 2 diabetes.”
“They process what we have Today, scientists are examining
in our bodies then send signals the roles those two bacteria
back to us,” says endocrinologist groups play to determine
Dr Betul Hatipoglu. whether it’s the amount of each
Just as the gut microbiome or the ratio that matters most.
changes – due to antibiotics, They’re also looking for ways
diet and sleep disturbances these new discoveries could treat
– so do those signals. or prevent all types of diabetes.
“When we start growing more Some doctors are exploring
of the bad bacteria for whatever customised dietary plans
reason, they work against us,” based on each person’s unique
Dr Hatipoglu says. “They gut microbiome. Others are
produce chemicals that go to examining the potential for
our liver and then to our blood, treatments using faecal
causing changes in our system. transplants from non-diabetic
They make us more insulin- donors. (Yes, we mean poo!
resistant, prompt inflammation That’s where your gut bacteria
and cause blood glucose to rise.” ends up eventually, and faecal
transplants are a relatively
straightforward process.)
YOUR GUT Because the science is still so
new here, experts recommend
AND DIABETES caution before jumping on
Along with the insulin any fast-fix bandwagons.
connection, your gut is related “We’re just on the cusp of
to diabetes in other ways. understanding this,” says Dr
When it comes to obesity David A. Johnson, professor
and type 2, research strongly of medicine and chief of
suggests two specific groups gastroenterology at Eastern
of bacteria play the largest roles: Virginia Medical School
Bacteroidetes and Firmicutes. and editor of the textbook
Though not all studies agree, The Gut Microbiome.“We’re
multiple comparisons of the starting to get into the
gut flora of lean and obese evidence that meaningful
people found there was a higher differences can come from
proportion of Bacteroidetes simple things – maybe just
in lean participants. from changing your diet.”

LIVING well
TINY MICROBES,
BIG NAMES
AND BIG QUESTIONS
Research suggests when
it comes to diabetes, two
groups of bacteria matter
most: Bacteroidetes
and Firmicutes.
WE KNOW Multiple
studies have shown that
the proportion of these
two groups is different in
people with diabetes and
obese people compared
with healthy people.
WE DON’T KNOW Those
studies haven’t reached
ACTION STEPS kombucha and homemade consensus on how or why
So what can you do today to sauerkraut and pickles (store- those bacteria matter.
improve your gut microbiome? bought are sterilised and lose The bacteria groups each
While scientists don’t know their probiotic effect). contain numerous strains,
exactly which bacteria – or how • Get more sleep and scientists haven’t yet
much of each group – our Studies in mice and humans drilled down far enough to
bodies need, experts agree that have shown a disruption in distinguish among them.
certain behaviours can throw circadian rhythm (such as from At this point, they can’t tell
off the balance in our bellies. insomnia or jet lag) can affect which specific strains to
“It’s like buying a plant,” Dr the mix of bacteria in your gut. focus on. “It’s like looking
Hatipoglu says. “If you don’t • Skip probiotic supplements at a fuzzy picture,” Dr Karp
give it sun and water, it’s going “When you take these, you’re says. “We can’t exactly tell
to die. You have to give the changing whatever your basic what’s going on.”
right environment to those bacteria is – you’re preselecting
good bacteria so they’ll keep an organism that maybe didn’t
growing and help you.” have as strong a presence
To give those bacteria what before,” Dr Johnson says. “We
they need to stay healthy: don’t know yet which probiotic
WORDS DEBBIE KOENIG ILLUSTRATIONS SAM WARD
• Eat more fibre works for which patient.”

Bacteroidetes, which several • Be sure about antibiotics
studies have found to be the Avoid using them unless your
“good guys”, tend to thrive doctor thinks you won’t be able
on a plant-heavy diet. to recover without them.
• Try kimchi “Regardless of which
Scientists don’t know exactly antibiotic you take, it’s changing
why yet, but fermented foods out some bacteria,” Dr Johnson
act like a natural probiotic in says. “These are major, profound
our bellies, supporting the changes that may not be good
growth of healthy bacteria. – and they’re certainly long-
Naturally fermented foods lasting.” If you need antibiotics,
include kefir, yoghurt with live support your gut with a diet
and active cultures, kimchi, that’s rich in fibre. ■

THE
sweet stuff Sugar has been much maligned by
authors, celebrities and health authorities
but should you cut it out altogether?
DL dietitian Lisa Urquhart answers
your questions about this tasty sweetener
Q What should we
know about sugar?
A When we think of sugar, we
This information might sound
like a science lesson, but it’s
important to learn as even starches,
might visualise ice-white cubes such as potatoes, pasta and rice, are
dropped into cups of tea or tiny simply long chains of sugars.
crystals used in baking. But Once eaten, your body digests
that’s just one part of the story. most carbohydrates, both starches
Sugar is a small, dissolvable and sugars, and breaks them down
carbohydrate that takes three into their simplest form: glucose.
forms: monosaccharides This form of sugar is then transported
(single sugars), disaccharides around the body via the bloodstream
(double sugars) and as blood glucose ready to be used by
polysaccharides (multiple the cells, particularly by the brain.
sugars). It can be helpful for
those with diabetes to know
what happens when these
types of carbs are digested.
Q Why is that important?
A In people with diabetes
blood glucose levels (BGLs) aren’t
Sweet
dreams
Monosaccharides are the as well-regulated, due

simplest form and contain to insufficient insulin
a single molecule of either production, so they must
glucose, fructose or galactose. be managed with diet,
Two monosaccharides joined medication and/or
together make a disaccharide. injected insulin.
Sucrose – common table sugar People with diabetes
– is a disaccharide, made up of need to be aware of their
fructose and glucose. Lactose carb intake and may
(in milk) is galactose and glucose assess food via carb
and, finally, maltose (malt sugar) exchanges (see next
contains two glucose molecules. page). Because carbs are
As the sugar chains become important for diabetes
longer they can be grouped into management, DL doesn’t
other forms of carbohydrates, separately list sugar in
like starches or polysaccharides. the nutrition panels.

NEED TO know
SNEAKY ADDED SUGAR

You may be aware these products contain added sugar, but do you know how much?
1 tub fruit 600ml 500mL

yoghurt commercial commercial
Total sugar iced tea iced coffee
26g (6 Total sugar Total sugar
teaspoons) 32g (8 1 slice 56g (13
teaspoons) banana teaspoons)
bread
Total sugar
18g (4.5
teaspoons)
Q How do carb
exchanges work?
A Carb exchanges make counting
Q How do I know what’s
OK and what’s not?
A Processed foods can be high
carbs simpler. One carb exchange, in added sugars (think soft drinks
made up of sugar + starches = and sweet snacks), but sugar
15g carbs (fibre is excluded as also exists naturally in fruit and
we can’t digest it). Most people milk. It’s important to enjoy
need to aim for one to two carb these foods as part of a healthy
exchanges in snacks, and one diet, as they contain essential
to four in a main meal. Your nutrients. So, rather than
diabetes team will be able to cutting them out, aim to reduce
suggest the appropriate number your processed sugar intake.
of carb exchanges for you and
help you match the insulin dose
(if you take it) you require to
maintain good BGLs.
Q So I can have sugar?
A Yes! It’s important to
consume a balanced diet that
includes fruit and milk. Small
Q Is ‘natural sugar’
a healthier option?
A Often products are
amounts of processed food – a
slice of cake or a biscuit – can be
eaten occasionally, but it’s wise to
promoted as containing discuss treats with your dietitian.
‘natural’ or ‘unrefined’ sugar, If you take insulin or certain
and while this may seem medications to manage diabetes,
better, your body is unlikely sugar can be a lifesaver. It’s

to know the difference. absorbed rapidly which is ideal
Whether it comes from for raising BGLs if you have
cane, honey or another a hypoglycaemic event (BGLs
source, added sugar under 4mmol/L). It’s a good idea
increases the total carbs to keep a ‘hypo pack’ containing
of a food. So one type around 30g of carbs, such as five
isn’t notably healthier. jelly beans, plus a juice popper. ■

NEW
REVITALISES
REVITALISES
GUMS.
GUMS.
RESTORES
RESTORES
WEAKENED
WEAKENED
ENAMEL.
ENAMEL.**
Promotes
Promotes healthy
healthy gums
gums by
by fighting
fighting plaque
plaque
bacteria
bacteria along
along the
the gumline
gumline and
and slowing
slowing its
its
re-growth.
re-growth. The
The stannous
stannous fluoride
fluoride re-mineralises
re-mineralises
enamel
enamel where
where it’s
it’s weakened
weakened to
to protect
protect and
and
strengthen
strengthen the
the teeth.
teeth.
* In 2 weeks, with continued use.

LIVING well
Teeth
talk
Brush up on your tooth
care routine and protect
yourself from diabetes-
related complications
O kay, be honest – when Chatter

was the last time you box
flossed your teeth or
visited your dentist? Though
we all know dental hygiene is
important, many of us neglect
our pearly whites. This is
particularly problematic if you
have diabetes because the
condition bumps up the risk of
1 Avoid decay
Changes in glucose caused by ● Cut back on alcohol and quit
developing health problems with diabetes impact the health of smoking as both damage enamel.
your teeth, mouth and gums. saliva, causing higher levels of ● Reduce foods that are starchy,
“To protect yourself, it’s mouth bacteria. This causes a sugary or that stick to teeth
important to recognise and build-up of dental plaque, which (such as caramels) or are acidic
quickly treat signs of dental can damage tooth enamel. (like vinegar or citric fruits).
changes or problems,” says “The bacteria uses sugars to ● Minimise snacking. “The more
Professor David Manton, from create acid which can dissolve often snacking occurs, the higher
the Faculty of Medicine, the tooth structure and cause the decay risk,” says Prof. Manton.
Dentistry and Health Sciences at decay,” Prof. Manton explains. ● See your dentist regularly –
the University of Melbourne. SIGNS Toothache or sensitivity the ADA recommends checks
“Good blood glucose control with hot or cold foods. White, every six months for scaling,
combined with an appropriate brown or black spots on teeth. cleaning and assessment.
diet and effective oral hygiene TREATMENT Fillings are used
can effectively reduce dental
complications from diabetes.”
to treat dental cavities. If the
cavity has spread into the tooth
2 Keep your
According to Diabetes pulp, root canal may be needed. gums healthy
Australia, tooth decay, gum PREVENTION The risk of gum disease is three
disease, dry mouth, thrush and ● Use a fluoride toothpaste. The times higher in people with
mouth ulcers are all more Australian Dental Association diabetes, shows research from
common in people who have (ADA) recommends brushing in the University of Texas. “If your
diabetes. To reduce the risk, circles for two minutes morning diabetes is not well controlled,
here’s what you need to know: and night, and flossing daily. you’re more susceptible,” says ➤

LIVING well
Clinical Associate Professor associated with an uncomfortable
Matthew Hopcraft, of the Royal DRY MOUTH or burning feeling,” says Prof.
Dental Hospital of Melbourne.
The same bacteria that cause
SOLUTIONS Manton. “Sometimes redness
and soreness also occur at the
gum disease have also been Saliva is the best natural corners of the mouth.”
shown to contribute to heart defence against decay as it TREATMENT Topical anti-fungal
disease, shows University of helps neutralise acid from agents, applied once or twice a
Florida research. The good news? bacteria. Chewing moist day. Anti-fungal medications
“Gum disease can be reversed, foods and staying hydrated may also be prescribed.
but only with good oral hygiene,” can help. So tuck into: PREVENTION
says Assoc. Prof. Hopcraft. If ● Carrots ● Good oral hygiene and denture
it is treated, the risk of heart ● Celery cleanliness if you wear them.
attack is lowered, according to ● Cucumber ● Keep your BGLs within
a study by Boston University. ● Wholegrain bread, brown a healthy range.
SIGNS Red, inflamed gums, rice and oats
bleeding when brushing or eating
hard food, bad taste in the mouth.
● Water: this helps rinse off
residual acid from foods.
5 Manage
TREATMENT Scaling and mouth ulcers
cleaning, antibiotics or minor These are small lesions that
surgical cleaning may all be used. develop on the soft tissue of the
PREVENTION mouth in areas like the tongue
● See your dentist if you notice and cheeks. May be triggered by
sore gums or blood on your harsh teeth-brushing, food
toothbrush as this may indicate sensitivities, hormonal changes
gingivitis – inflammation that protective or moistening agents and bad bacteria and usually
can lead to gum disease. such as a mousse at night,” says take 10-14 days to heal. If a
● Have regular dental check-ups Prof. Manton. You can ask your painful lump or pimple-like
for early detection of gum issues. dentist to recommend dry mouth swelling develops, see your
● Brush your tongue as well as products suitable for you. Also dentist immediately – this
your teeth to combat bacteria. drink plenty of water to stay may indicate a gum abscess,
Melbourne University is also hydrated and use sugar-free which needs to be drained
developing a gum disease vaccine. chewing gum to increase saliva. and treated with antibiotics.
It works by triggering an immune PREVENTION SIGNS Red round or oval
response, which produces ● Reduce alcohol and caffeine, lesions which often have
antibodies that neutralise which can be dehydrating. a white or yellow centre.
the destructive toxins in the ● Avoid mouth-breathing, TREATMENT This includes
WRITER STEPHANIE OSFIELD PHOTOGRAPHY GETTY IMAGES
bacteria that cause gum disease. which dries up saliva. salt water or over-the-counter
● Ask your GP about changing mouth rinses and topical pastes,
3 Moisten or reducing medications that
cause mouth dryness, including
creams and gels that protect the
ulcer to promote healing.
your mouth codeine-based painkillers, PREVENTION
Menopause, ageing and elevated antihistamines, antidepressants ● Wear mouth guards when
blood glucose levels (BGLs) can and diuretics. playing sport to avoid injuries.
all contribute to dry mouth. “As ● Practise good dental hygiene
saliva has protective functions,
dry mouth can increase risk of
cavities,” adds Prof. Manton.
4 Tame thrush
This can be increased by issues
(brush with medium pressure,
not too heavily).
● If you have a sensitive mouth,
SIGNS Lack of saliva, a ‘sticky- such as high BGLs, dry mouth avoid foods that may cause
paste’ feeling, food sticking to or eating too many carbs. burning such as hot chilli or
teeth and soft tissues, difficulty SIGNS “Thrush often appears as strong caffeinated drinks. Other
swallowing, unpleasant taste. a white patch that can be rubbed triggers in sensitive people may
TREATMENT “Includes high off to uncover a red patch, often include soy sauce, tomatoes,
fluoride toothpastes and use of on the tongue and cheeks, and is strawberries or oranges. Q

ORAL B Advertising feature
Care for
your gums
People who have diabetes have a higher
risk of gum disease, so don’t brush off
the early signs
Nearly five million Australians suffer
from gum problems but many of these
could be prevented simply by stepping
up their gum care regimen.
1 in 5
AUSTRALIANS
SUFFER FROM
BRUSH UP ON YOUR GUM CARE GUM PROBLEMS1
There are a number of conditions that
can cause gum issues but early stage
gum problems such as gingivitis can be
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53%
OF AUSTRALIANS
ADMIT THEY
intervention and good oral hygiene. Oral-B HAVE IGNORED
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ARE AWARE
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Stabilised Stannous Fluoride which forms CAN LEAD TO
IRREVERSIBLE
a protective layer on the teeth and helps DAMAGE2
to restore weakened enamel.
WHAT TO LOOK FOR & WHAT TO DO

If you have diabetes, pay extra attention to signs of gum
redness, bad breath, swelling, bleeding or tenderness.
Revitalises gums • Early stage gum problems, such as gingivitis, can be
and restores weakened prevented and even reversed with early intervention
of good oral hygiene
enamel in two weeks* • Twice daily brushing and flossing will help to remove
plaque and food that can get trapped and irritate gums
• Ongoing redness, bleeding, sensitivity or pain in the
gums should be discussed with your dental professional.
*With regular use

1 National Survey Adult Oral Health (p.134 – prevalence 19.7%) Slade GD, Spencer AJ, Roberts-Thomson
KF (Editors) Australia’s Dental Generations: The National Survey of Adult Oral Health 2004–06.
2 Omnibus survey conducted by Pure Profile. Sample size of 1000 men and women, aged 18-65+
in Australia, January 2017. Visit oralb.com.au
Love the skin
you’re in

LIVING well
Skin DEEP
‘Tis the season to rug up and give your
dermis some extra love. Here’s how Dry skin
to stay healthy and hydrated DO
● Check the overnight
T
he days are shorter, the nights are colder and the indoor temperature before you
heater is on high. You’re probably also piling your bed go to bed and adjust your
with brushed cotton sheets, a heavy doona and a fluffy bedding accordingly.
blanket. While this is great for keeping your tootsies warm, it’s “Depending where
not so helpful for your skin. When the temperature drops, get you live and whether
into the habit of paying extra attention to your largest organ. the environment is
Your skin provides an essential barrier against infections temperature-controlled,
and irritants. Ideally, you want to prevent cracked skin and the overnight climate
avoid losing too much moisture, as that can lead to infection. may vary by over 10
Diabetes can reduce circulation, slow healing and compromise degrees,” says Assoc.
your skin’s protective barrier, so it’s even more important to Prof. Nixon.
keep your dermis as hydrated and healthy as possible. ● Choose gentle soaps
When chilly winds and heating are added to the mix, skin and shower gels. Non-
issues – such as dryness, sensitivity, itching and cracking – flare perfumed, pH-balanced
up. “Low humidity and heat contribute to dry skin, as does or hypoallergenic varieties
ageing,” says Associate Professor Rosemary Nixon, a fellow with make good choices.
the Australasian College of Dermatologists. Keep your skin in ● Moisturise your face
tip-top condition this winter with these simple dos and don’ts. and body (especially legs)
morning and night, and
slip a hand cream into
Fungal infections your bag or keep one in
the car for instant relief.
● Stay hydrated! Chilly
DO ● Ask your GP or pharmacist days may mean you
● After washing, dry yourself for advice on anti-fungal drink less than the
thoroughly, especially creams, powders and sprays. recommended eight
between folds of skin and glasses of water a day.
toes. Try using a hairdryer DON’T Try sipping herbal tea –
to reach tricky spots. ● Use anything that’s been it’ll keep you warm, too.
● Wear breathable cotton perfumed, like toilet paper,
underwear and socks and toiletries, feminine hygiene DON’T
avoid synthetic clothes. products or harsh soaps. ● Bathe or shower in extra-
● Manage your blood In fact, always try to avoid hot water as it can strip
glucose levels (BGLs) as this anything scented because your skin of oils. Use warm
will reduce your chance of these can upset the natural water and only soak for
having fungal flare-ups. pH balance of your skin. 10 minutes or less. ➤

LIVING well
Itching BATH &

DO dust mites may be the culprit. SHOWER
● Moisturise to avoid “Food allergies are more likely
redness and inflammation. to be the cause of a rash.”
“Once inflammation has ● Discuss your skin problem
developed, you could obtain with your GP as it could point DermaVeen
hydrocortisone ointment to an underlying health issue, Extra Gentle
over the counter from the such as a fungal infection. Soap Free Wash,
chemist,” advises Assoc. Prof. ● Explore the idea of using $23.99, 1L
PH balanced to
Nixon. “A stronger preparation a humidifier overnight to put soothe irritation
will require a prescription. moisture back into the air. and help keep
In this situation, clear greasy your skin soft
ointments are more effective DON’T and smooth.
than white creams due to ● Sleep with an electric
being more moisturising. blanket on or sit too close to NS Sensitive
They also don’t require a heater. This can cause dry Skin Cleanser,
$16.50, 500mL
preservatives.” skin and excessive itching.
This gentle
● Investigate what’s creating ● Scratch! Instead, ask your
cleanser can help
the issue – an allergy to pharmacist about suitable maintain your
certain foods, chemicals or anti-inflammatory creams. skin’s natural oils.
HANDS Get skin smart – today!

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Kosmea Rose Hand
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Having a dermatologist on your care team can
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to keep your hands dermcoll.edu.au to find one near you.
baby soft all winter.
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TRICKS
of the
TRADE
Want to stay on top of diabetes
at work? Keep it simple with
these self-care solutions
Rushing out the door without
breakfast, sitting all day then
dealing with offers of sweet
treats are typical workplace
roadblocks and health hazards.
Address such blips in your
diabetes management with these
ideas to remain on track from
nine to five and beyond.
breakfast could cause a binge Kate Battocchio, dietitian and
Brekkie later by making the reward exercise physiologist at Diabetes
Starting your day with centres of your brain light up NSW & ACT. “This can lead to
nothing but coffee can more intensely at the thought or weight gain and increase the risk
boost stress hormones and your sight of treat foods, Imperial of sleep apnoea, circulation
blood glucose level (BGL). If you College London research shows. issues, heart attack and stroke.”
have type 2 and don’t eat until ● Organise breakfasts ‘to go’ Moving for two out of every 20
lunch, your pancreatic beta cells, Pack foods such as wholegrain minutes counters some of the
which produce insulin, can start crackers to eat on the train or health fallout, Baker IDI Heart
to lose their ‘memory’, shows tuna to put on toast at work. and Diabetes Institute has found.
research from Tel Aviv University. ● Eat protein at breakfast
Then, at your next meal, your Foods like eggs, healthy beans WISE UP
body’s insulin response is and sardines can lower BGLs for Battocchio suggests you:
delayed, which could then send the day by increasing the output ● Stand more Get up while on
your BGLs sky high. For type 1s, of insulin, shows University of the phone or reading documents.
prolonged fasting can also Missouri research. ● Take the stairs Skip the lift.
increase the risk of hypos. ● Request an adjustable
Chair-bound standing desk You can stand
WISE UP “When you sit for hours, while working for part of the day.
● Set your alarm earlier to enzymes responsible ● Place items further away
eat breakfast Try a nourishing for fat burning are switched off, from your desk Move the
porridge or wholegrain sourdough circulation slows and glucose printer and rubbish bin so you
toast with eggs. Skipping your metabolism is disturbed,” says have to walk to use them.

LIVING well
enjoy and have a very small ● Think small Stick to standard

serve,” Hourigan suggests. “Or 100ml serves of wine or order a
why not cut a large serve in half spritzer (wine plus mineral water).
– someone else will probably be ● Avoid spirits and cocktails
looking for ways to eat less.” The alcohol content is usually
● Opt for BYO To look like a higher than for wine or beer.
team player and ensure you have
healthy food choices, pack your Rush hour
own party food – nutritious dips Work stress is a risk
and vegie sticks, sushi, finger factor for developing
sandwiches or a fruit and cheese heart disease and type 2 diabetes,
platter suggests Hourigan. shows research from University
College London. Eat in a wired
Too tired? state and you will also have
Long hours, a taxing job trouble reducing your BGLs,
and outside work according to a study from the
commitments make it hard to University Hospital of Zurich.
schedule time for exercise. But,
for people with diabetes, it’s a WISE UP
‘must do’ not a ‘to do’. ● Ease into workdays Enjoy
an early bath or walk the dog –
WISE UP avoiding the stress of a morning
● Engage in short exercise rush can help keep BGLs stable.
bursts Do four 10- or 15-minute ● Take a lunch break This can
mini workouts over the day or boost energy and effectiveness,
kick a ball around with the kids. shows a study in the Psychology,
Studies show that accumulated Health & Medicine Journal.
activity brings health benefits. ● Breathe Take a five-minute
● HIIT it Do two to three High break now and again at your desk.
● Adopt a movement schedule Intensity Interval Training Focus on a positive word as you
Set an alarm to remind you to (HIIT) workouts of 10 minutes breathe out and release tension.
move every 20 minutes (or hour several times a week: 20- to ● Set boundaries Doing the job
if you’re super busy). Walk the 30-second intervals of jogging of two people? Think up solutions
stairs or do star jumps, skip rope on the spot, with 10- to to discuss with your boss.
or do exercises such as 10 heel 20-second rests in between. ● Prioritise BGL tests If your
WORDS STEPHANIE OSFIELD PHOTOGRAPHY GETTY IMAGES
raises and 10 chair squats. ● Schedule exercise Cycle to BGLs drop or go high you won’t
work or go to the gym on the be able to work effectively.
Celebrations way home to get movement in. “Discuss with your employer
“Navigating sweet, ● Walk whenever possible a plan to help you manage your
high-fat and high- Suggest walking meetings or a diabetes at work,” says Suzanne
kilojoule foods at celebration lunchtime walking group at work. Leahy, a diabetes educator at
morning teas and meetings is Diabetes NSW & ACT. “It should
an ongoing work challenge,” Work tipples include provision for regular
says Aloysa Hourigan, senior Socialising with meal times and breaks to test
nutritionist with Nutrition colleagues is nice, but BGLs, a private place for testing
Australia. “If you indulge at alcohol can cause BGLs in type 1s and/or injecting insulin and
work, make sure it’s not also to plummet overnight and also agreement about where to store
happening at home.” contributes to weight gain. sharps and hypo treatment.”
WISE UP WISE UP For healthy recipes to inspire

● Serve a taste “Choose the one ● Empty your glass Avoid your work lunches go to
or two foods you would most topping up partly full glasses. diabeticliving.com.au Q

TYPE 1
I HAD TO
manage
DIABETES
on my
own
Interior designer
and stylist Georgia
Duncan, 25, learnt
tough lessons about
diabetes and life
following the death
of her mother

MY STORY type 1
Tell us about your childhood Regular workouts

I have two half-brothers from my help Georgia stay
father’s side. They were 16 and on top of her BGLs.
18 when I was born. When I was
10 we moved to Hobart, but my
half-brothers stayed in Adelaide.
Soon after, my dad moved to
Indonesia, which rattled me.
When did you find out you

had diabetes?
I was 13. About four months
earlier my mum had died from
cancer. She was 52 – the best
die young, hey? She’d been ill
for around 14 months. I was What did you learn from that? friends or go to the theatre. I’m
very unwell but because Mum It’s shaped who I am today. I’m out about three nights a week.
was so unwell with cancer I was very organised and responsible.
kind of forgotten about. I had You’ll never find me stranded What are the main things you
probably had diabetes for a year, without sugar! do to manage your diabetes?
but everyone just thought I was The first is exercise. It’s an
sad about Mum. Has diabetes ever stopped you? ongoing battle. I have a pump
No. I travel a lot, I have a great and have to work hard to keep
What were your symptoms? social life, I exercise daily, work my bloods okay, but it’s worth it
I was always tired. I remember full-time and make sure I remain for the all-round better control.
walking up stairs and having to in control. It’s hard, but I find The second is self-love. I know
rest. It was such a hard time in when my diabetes is in check, so it sounds corny, but it’s true. If
my life. I was also extremely many other things are a breeze. I didn’t have self-love, I wouldn’t
thirsty and craved sugar. care enough to look after my
When did you move to Victoria? diabetes and that would be
It must have been extra tough When I was 21, after a gap year a never-ending spiral.
without your mum around. in Europe and three years in
PHOTOGRAPHY LARA MERRINGTON (MAIN IMAGE), EAMON GALLAGHER
When my mum passed away, my Perth. Melbourne is the ‘design How is your relationship
options involved moving from mecca’ so it’s where I need to be. with your father now?
Hobart. I was at an amazing We’re close. We speak about five
school and wanted one thing to Describe your typical week times a week. I get along with
remain constant, so I stayed and I go to the gym four or five my half-brothers as well, and
lived with my cousin and her mornings and have a banana have great relationships with
husband. They were great. Their or orange juice beforehand. their wives and children. I also
two kids call me their ‘sister’. Then I’ll have a smoothie, have a good relationship with
porridge or eggs afterwards. Mum’s brother. My uncle and
What was that like? I have two jobs – I work in dad are good mates, too! ■
My cousin’s first child was just a design and fashion store a
a baby and her second was born couple of days a week and also
soon after, so I had to manage work as a stylist, which involves Have diabetes and
my diabetes on my own. I always ironing and preparing for photo want to share your story?
booked the next appointment shoots. I make sure I have a Email diabeticliving@
after I’d finished the current snack, like fruit, mid-morning pacificmags.com.au or write
one. It was easy because the and mid-afternoon, and eat to Diabetic Living,
clinic was near my school and a healthy lunch. Some nights My Story, GPO Box 7805,
either my cousin, grandmother I go to run club or a strength Sydney, NSW 2001.
or uncle would come with me. class. I often have dinner with

Lean
ON ME
Give your self-management,
self-confidence and social
network a healthy boost by
plugging into a diabetes
support group

SELF care
C
onnection. We all need it in order to
thrive, feel less alone and cope with
whatever curve balls life throws our
way. But if you’re facing the daily challenges Neville’s Story:
of diabetes, sometimes you need more
backup than just your nearest and dearest. “MY SUPPORT
Enter diabetes support groups. Offered
online through organisations like the Juvenile GROUP REALLY
Diabetes Research Foundation (JDRF), and
held in hospitals, community centres and TOOK THE
regional branches of Diabetes Australia, these
groups provide education, advice and day-to-
STIGMA OUT
day management tips from experts. “Support OF TYPE 2”
groups are designed to connect people who have
diabetes with health services, which in the case
of our new group, is Wollondilly Community Neville Hockey, 74, was
Health Centre and Campbelltown Hospital,” diagnosed with type 2 three
says Professor David Simmons, an endocrinologist years ago. After receiving a flyer
at Campbelltown Hospital and Professor of in the mail about the new
Medicine at Western Sydney University. Wollondilly support group, he
Importantly, they also connect you with went to the first meeting in the
others who are living with diabetes. “Many hope he might pick up tips to
people who have diabetes rarely talk about help him end his weight-loss
their illness and some have never talked to plateau – a plateau that put him
anyone else with diabetes, which can be very at high risk for heart attack.
isolating,” says Prof. Simmons. “Peer support “I was too heavy for exercise,
groups can reduce that isolation by offering the so I changed my diet and in five
opportunity to share knowledge, experiences, months I dropped 12 kilos. But
emotions and solutions with other people who then my weight wouldn’t budge,”
are living with the same condition.” the grandfather of seven recalls.
And the benefits At his very first meeting, the
Peer support groups don’t stop there
– according to
former disability carer learned
something new from a
share knowledge, Diabetes Victoria, nutritionist. “She talked about
people who attend carb exchanges and the
EXPERIENCES diabetes support importance of staggering the
AND EMOTIONS groups show
less stress and
intake of carbs during the day to
assist blood sugar,” he says. “I’ve
symptoms of depression and have fewer started doing that and hope it
diabetes complications. “Some also report that will help me lose more weight.”
their quality of life has improved because of Neville is now such a fan of
the friendships and support they receive from support groups he’s training to
people within their support group,” says Craig be a facilitator. “Support groups
Bennett, CEO of Diabetes Victoria. Win-win! make you feel less alone, which
Read on as three people share how joining is important for people with
a diabetes support group has boosted their type 2 who can feel stigmatised
day-to-day management, their health and by the condition,” he says. ➤
their happiness. It could be you.

SELF care
David’s Story: “IT’S GREAT CONNECTING WITH

OTHERS MY AGE WHO HAVE TYPE 1”
For David Hawes, now 26, Months later, while he members of the group and
joining JDRF’s T1D Connect was accessing diabetes immediately you receive
Facebook group provided information online, David messages of understanding
a lifeline during dark times. came across the JDRF and helpful advice that
Almost four years ago he was support group. “I was so boost your mood.”
an active, happy and healthy happy and I was one of the Through the group, David
21-year-old when, over two first 30 to join,” he recalls. has also connected with a
weeks, he suddenly found “The support group has new best friend who lives in
himself losing weight rapidly given me a platform to talk Queensland. The pair talk
and developing an insatiable openly about my lifestyle and every day on Facebook and
thirst. The result? A type 1 mental health and connect are even planning to meet up
diagnosis and a short stay with other people my age who later this year. “My support
in intensive care. have type 1. There are no group is much more than
“When I came out of
hospital almost two weeks
later, I felt my life had been I feel so happy … you can
turned upside down,”
Melbourne-based David
reach out and receive advice
recalls. “While my friends that BOOSTS YOUR MOOD
were out partying, I was
trying to tame this monster health professionals or even just a community of like-
called diabetes. I struggled to parents involved so we all minded people, it is a place
cope emotionally, I stopped feel able to express ourselves where I always feel loved,
going to dinner with friends honestly without being encouraged, normal and
and I injected in secret. Hard judged. We swap tips about understood,” he explains.
as I tried, being positive and everything – diet, exercise, “This support group has
staying happy was almost injecting, insulin pumps and helped me feel tougher and
unimaginable. Though my glucose monitors. Comments stronger and I no longer feel
friends and family were very are always met with support alone. As a result I’m back
supportive, I felt they didn’t and advice from others. And to being the fit, healthy and
completely understand what if you’re having a bad day very positive person I was
I was going through.” you can reach out to other prior to my diagnosis.”

Cynthia’s Story:
“MY BLOOD PRESSURE
IS DOWN AND MY
SPIRITS ARE UP!”
A retired event manager who lives in
Shellharbour, NSW, Cynthia was diagnosed
with type 2 in November of 2016. “I have
a wonderful family, enjoy time with my
grandchildren and love to travel, so I was
determined to do all I could to turn my Get connected
condition around,” she says. To find a diabetes support
On the advice of a friend with diabetes,
Cynthia signed up to a group-based lifestyle group in your area, contact
program called ‘Beat It’, organised by the your local hospital or
National Diabetes Service Scheme (NDSS). “It community centre, visit your
involved twice-weekly sessions and we learnt
about food, motivation and exercises to suit
state/territory branch of
individual needs and abilities,” Cynthia adds. Diabetes Australia, or head
to diabetesaustralia.com.au.
FRIENDS FOR FITNESS You can also ask your
WORDS STEPHANIE OSFIELD PHOTOGRAPHY GETTY IMAGES
“Our group shared great camaraderie and

encouraged one another to push harder than diabetes educator or GP
we would have done individually, Cynthia if they know of any support
admits. “As a result my diabetes markers groups nearby.
improved and I lowered my cholesterol and
blood pressure. I also lost weight and relished
packing up those ‘big’ clothes and taking them
to my local charity!” Now the program has
wrapped up, members from Cynthia’s group
have joined a gym, and regularly meet for
coffee and exercise. “I feel so fit I recently did
the Sydney Bridge climb with my two sons,”
she says. “I also have my sights on completing
Sydney’s City2Surf run, using the training skills
my amazing ‘Beat It’ facilitator taught me.” ■

❛
TYPE 2
MY FATHER’S
struggles
with insulin
scared
me ❜
Simon Kitching, 56, has
worked hard to manage his
type 2 – and his efforts have even
inspired a new business venture
Tell us about your initial

diagnosis. How did you feel?
I was diagnosed about 20 years
ago when I was in my early 30s
– an age when you feel pretty
invincible. It was picked up
during a routine blood test.
At first I put my head in the
sand and didn’t really pay it
much heed to be honest. I just
took my tablets and hoped it
would eventually go away.
My father, who is 90, has
insulin-dependent type 2.
Seeing his struggles with insulin
scares me a lot. I see how it rules
his life and I don’t want that to
happen to me. I guess that’s why
I now go to the gym regularly,
eat well and take my medication.
I even visit a naturopath and
take naturopathic remedies, too.
I can’t do much more than I
already am to manage my type 2.
118
MY STORY type 2
formulations and ingredients

before I got the flavour right.
I had to work on it weekends
and after work.
What did your family think?

SAVOURY SNACK I’m married with three kids –
Simon’s brand of protein a son, 27, a daughter, 25, and
bar, Savoury Tooth, has two
flavours – Thai Green Curry and
another daughter, 22. The whole
Thai Peanut Satay, RRP $3.99. family were part of the testing
What’s your gym routine? They’re currently only available and tasting process that went
I go before work three to four in some areas of Melbourne, but on in the kitchen. My son is my
times a week and do pretty much Simon is planning to extend the biggest fan; he’s a typical boy,
the same routine, a mixture of area, as well as his range. With always needing food, especially
around 870kJ a bar, DL dietitian
cardio and weights. When my Lisa Urquhart gives these high- as he surfs a lot. He and his
alarm goes off at 6am, quite protein bars a tick of approval mates now have a good supply
often I get out of bed and think, as a substantial snack. of my protein bars.
“I can’t be bothered doing this!” “They’re more like a light meal
They always say the hardest or big snack (maybe post-gym) What does the future hold?
due to the kJ content, rather
thing to do is to put your than a normal snack – and are
It took about two years but now
runners on. Once I’m there, I’m certainly better than many bars I’ve come up with a gluten-free
fine, and I always feel so much on the market,” says Urquhart. bar that’s very low in sugar and
better afterwards – plus it helps has a shelf life of 18 months,
stabilise my blood glucose levels. with no added preservatives.
something about this I knew A contract manufacturer makes
You started making your own I would always regret it. the bars and we’re working on
savoury protein bars, how did increasing distribution.
that come about? How did you get started? I’ve always liked the idea of
Each morning I’d have breakfast I literally started from the very having my own brand because
before going to the gym, then by beginning. I googled a bit, as that’s what I do for a living. I’ve
about 10am I’d be feeling a bit you do, and started playing called it Savoury Tooth and I’d
peckish. If I’d had a protein bar around with flavours and like to bring out other products
WORDS CARMEL SPARKE PHOTOGRAPHY EAMON GALLAGHER
or muesli bar I could snack on, formulations. As well as making and create a whole suite of
that would have been perfect. a bar that tasted good, I wanted diabetic-friendly foods.
But there was nothing available to find ingredients that were So Savoury Tooth – both the
that was low sugar, or didn’t efficacious in controlling blood idea and name – really feed into
have artificial sweeteners. So glucose, such as chilli, cinnamon, where I’m at with my diabetes
it made sense to come up with coriander and ginger, which are and the life choices I’ve made
a savoury protein bar. believed to be beneficial. because of it. Q
My career is in marketing I wanted the bars to be gluten
and advertising, and I have free, so instead of oats I chose to
a lot of experience in building use quinoa flakes, coconut, chia Have diabetes and
and creating brands. I’d always seeds, pepitas, sunflower seeds, want to share your story?
wanted to create a brand for flaxseeds and nuts. Email diabeticliving@
myself and this was my chance. Some of the early concoctions pacificmags.com.au
With this one, it got to a point tasted disgusting! And some of or write to Diabetic Living,
when I had to put my money them were mouldy within 24 My Story, GPO Box 7805,
where my mouth was. I felt the hours. It took a lot of going back Sydney, NSW 2001.
time had come and if I didn’t do and forth and trying different

GOOD advice
BETTER
Feel
When it comes to your health, be ahead
of the game – your body will thank you!
What are the

risk factors?
5
Professor Thomas says that the
five major stroke risk factors for
someone with type 2 are:
IN
● Reduce the “bad” (LDL)

cholesterol levels, and
raise the “good” (HDL)
cholesterol in your blood
● Improve your blood
1
● Age – the older you are, glucose control
Reduce your the higher your risk
● High blood glucose
● Quit smoking
● Manage your weight
stroke risk levels (BGLs) ● Manage stress
Get clued in about the ● High blood pressure ● Increase the amount of
connection between ● High cholesterol physical activity you do (see
● Having atheroscelerosis page 80 for some handy tips)
type 2 and stroke
(blockage to the blood vessels ● Thin your blood with
As many as one in eight people supplying your brain) in areas medication (on the advice of
with type 2 diabetes will have like the heart or legs. your care team).
a stroke sometime in their Clinical studies
lifetime, says Professor Merlin How can suggest by making
Thomas, clinical scientist from I reduce these changes, you
the Baker IDI Heart and Diabetes my risk? can cut your stroke
Institute, in his new book Slice your stroke risk by more than
Understanding Type 2 Diabetes risk with these two thirds.
(Exisle Publishing, $19.99). stay-safe solutions
Being aware of the risk factors from Professor
and making healthy lifestyle Thomas: Understanding
tweaks can help protect you ● Reduce your Type 2 Diabetes is
against stroke – and give your systolic blood now available at
diabetes management a kick pressure and exislepublishing.
at the same time! its variability com.au

TAI CHI may be
associated with
reduced stress
2
East meets
less stress!
Feeling anxious about your, or
your loved one’s diabetes? Give
these Asian-inspired stress-
busting techniques a try!
GET BENDY “Yoga has deep roots in

breath control and meditation, both of
which are foundations of stress
reduction and relaxation,” says exercise
physiologist and yoga instructor Wynter
3
Chan. One US study found people in
high-stress caregiving roles were able
to reduce their stress levels after two Shave the day
months of practising a chanting style of Have dry, itchy skin? Cut back
yoga for just 12 minutes a day. Namaste! on nicks and cuts with these
smarter shaving solutions
CHANNEL THE DALAI LAMA
In his book My Spiritual Journey, Tibet’s
spiritual leader the Dalai Lama describes FACT Having high BGLs can
himself as a “professional laugher”, cause your skin to dry out.
which he credits for helping him The knock-on effect of this,
cultivate a happy state of mind. And according to the Joslin Diabetes
the power of a good chuckle doesn’t Center in the US, is that your
stop there – the Mayo Cinic says that skin can end up cracking and
laughter can relax muscle and stimulate itching, which may lead to
circulation, both of which can help infections. While keeping your
reduce the physical symptoms of stress. skin moisturised is key to
preventing infections, updating
GIVE TAI CHI A CHANCE Described your shaving technique can also
as meditation in motion, tai chi is help safeguard you from cuts.
a series of movements performed Here, Gillette expert and owner
slowly, accompanied by deep breathing. of Grand Royal Barbers Steve
According to a study from Tufts Salecich shares his top tips for
University in the US, tai chi may men to get a closer, safer shave:
be associated with reduced stress,
anxiety and depression, as well as STEP ONE Soften the bristles
increased feelings of self-esteem. first with a hydrating shave gel
like Gillette Fusion ProGlide.
STEP TWO Keep your skin taut.
STEP THREE Always shave in
the direction of hair growth.
STEP FOUR Make sure to
use light, gentle strokes. ➤

GOOD advice
4Know your toes

Q: I’ve had diabetes for
15 years but at this stage
I have no signs of nerve
damage (neuropathy) in
5
my feet. Is there a way to
test for early signs?
A: Some people with nerve damage
have no symptoms at all, says NPS
Give pain
MedicineWise. Because most nerve the push!
damage occurs over several years, mild Take the ‘ouch’ factor out of
cases may go unnoticed for a long time. carpal tunnel syndrome
Diabetic neuropathy is diagnosed based
upon a medical history and physical exam. According to research, up to 20 per
During the exam, your doctor may check cent of people with diabetes have
your heart rate, muscle strength, reflexes, carpal tunnel syndrome (CTS) –
blood pressure, and sensitivity to vibration, a hand disorder caused by pressure
temperature, or light touch. However, on the nerves in your wrists, resulting
diabetes can affect the nerves in every in a tingling sensation, numbness or
organ of your body including the heart pain. Although the experts aren’t sure
and gut, changing the way your body why CTS is so prevalent in people with
WORDS REBECCA LAKE; CARROL BAKER PHOTOGRAPHY GETTY IMAGES

absorbs drugs and potentially making diabetes, they believe it may be caused
them less effective. Early detection is by excessively high BGLs. While you
important, even in patients who have may be tempted to “work through
prediabetes. Visit your doctor to discuss the pain”, ignoring CTS may cause
your risk of developing neuropathy. permanent damage, so make an
appointment with your GP if you
think you may be at risk. Treatment
options range from resting your hands
Early detection of more frequently, to wearing splints at
night, to physiotherapy, to surgery,
NERVE DAMAGE in more advanced cases.
is important Easy injections
Struggling to inject insulin because of
your CTS? Unifine Pentips Plus could
help. Featuring an ergonomic design
and a built-in needle remover, this pen
needle is both convenient and discreet!
Visit unifinepentipsplus.com.au to
find more information. ■

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LIVING well
THINK
yourself E
nergy in versus energy
out – if only weight
loss was that simple.
While nutrition is a science,
the reality is this: eating is
SLIM
a behaviour that’s driven by
psychological variables which
impact the food choices you
make. As such, for you to be
successful in losing weight
over the long term, you
must become aware of your
Sunrise dietitian Susie Burrell shows you food-related behaviours and
how to lose weight simply by making small know how to adjust them
to support your weight-loss
daily changes in the way you think, plan goals. Here’s how to start.
and take control of your food
Commit to planning MELISSA’S TOP TIPS
We’ll consume whatever foods Over the past four years, accountant Melissa
are readily available, which Mangravati, 32, has successfully managed insulin resistance
means if your goal is to eat and polycystic ovarian syndrome (PCOS). She had a long
better, you need to have the history of dieting, followed by periods of overeating but has
right food ready to go. And if now managed to lose 20 kilos. Here, she shares her three tips.
your kitchen is full of tempting 1 Monitor: Self-monitoring is still a big part of Melissa’s life,
treats, it’s time for a clean out. despite a dietitian playing a major role in her lifestyle changes.
Planning is key to dietary 2 Commit: Eating controlled amounts of good-quality carbs,
success. It’s about knowing plus more protein, helps her to manage her insulin.
what you’re going to eat for 3 Track: Melissa records her steps, keeps a food diary and
dinner a few nights in advance. weighs in regularly, even when she’s socialising.
It’s about packing your lunch By continuing to follow this strategy, Melissa aims to lose
each day and making sure you another 10-15 kilos over the next 12 months.
find the time to shop for
nutritious ingredients rather
than processed or fast foods.
environments is a crucial aspect extra effort or, perhaps, cut
Accept your future of maintaining your wellbeing back. Either way, you remain
For a person managing diabetes and weight control. in control and can make
it’s natural to feel frustrated adjustments to get results.
about needing to eat fewer Say no to the ‘all or
carbs, or having to cut back on nothing’ approach Just do something
sugar when you feel others can Often people describe themselves We spend a lot of time
eat what they like. But thinking as being on a ‘diet’ or completely ruminating on what we should
about what others are doing and off it, in which instance they eat do, which achieves nothing.
then using that to justify poor whatever they like, usually in Instead, shift those thoughts
food decisions is simply large quantities. The secret to into action. For example, don’t
distracting yourself from your dietary success is consistency, think about whether or when
main goal: to lose weight and not perfection. A one-off treat you should go to the gym,
be at your best. Once you accept or a couple of glasses of wine is simply make a date and go with
that eating well and watching no reason to throw your entire a friend. And rather than feeling
your weight is something you’ll eating plan out the window until bad for eating more than you
need to do for the rest of your you’re ready to eat ‘perfectly’ wanted, direct that mental
life, it’s easier to focus on those again. Rather, weight control energy into motivation to make
health and weight-related goals. as part of a healthy lifestyle is a healthy meal for the next day.
about eating well most of the
Create an environment time, and indulging occasionally. Don’t give up!
that breeds success When things aren’t going as
We tend to eat the same types Monitor your lifestyle you’d like, it can be tempting
of food as the people we spend Keeping a close eye on lifestyle to throw in the towel, which
time with. If you find you eat choices, whether it’s keeping can explain why we often start
higher kilojoule foods with a food diary, weighing yourself and stop weight-loss programs.
certain people, you may decide regularly or using an activity Long-term weight loss is about
to spend less time with such monitor to count your steps, is learning to get back on the horse
influencers around meal times. the most powerful way we learn even if you’ve had a bad day,
But if that’s not possible to do, to practise healthy behaviours. week or month. Over time,
consider bringing your own food Knowing the amount we eat, you’ll create lifestyle habits that
or looking online and choosing or how much we move, can are really positive. Ultimately,
better options from the menu motivate us to keep going. Or it consistency is key to successful
in advance. Creating healthy can remind us we need to make weight control. Q

Super
These vegie-packed bowls from
dietitian Dr Joanna McMillan
will keep you warm and well
during the cooler months
D
ropping weight is possible. What’s
really tough is keeping those hard-
fought losses from creeping back on.
The new book Get Lean, Stay Lean by
celebrity dietitian Dr Joanna McMillan,
(Murdoch Books, RRP $35) presents
a six-step program (food, drink, exercise,
activity, stress and sleep) to help you shed
kilos and keep them off by making your
new approach a way of life, rather than
a diet with an end date.
“By adopting certain dietary and lifestyle
changes you really can change the way your
body works for the better,” Dr McMillan
writes. “You can make yourself better at
burning fat, controlling your appetite,
controlling blood glucose and insulin levels,
exercising and performing at work while still
having the energy to enjoy life at home.”
The first step in the program is the food
you eat. Among the many healthy recipes
is a chapter on soups which, when made
the right way, are low in energy density,
but high in nutrients.
“While in summer I’m happy to get my
vegies in salads, wraps and smoothies, in
winter soup is definitely the way to go,”
she says. But don’t stop at meal times. Dr
McMillan says she makes a batch of soup and
keeps it in her fridge to have between meals.
“I also have it as a low-kilojoule, tasty snack
that delivers a serious nutrient boost.”

BOOK extract
Hearty chicken
and barley soup
PREPARATION AND COOKING
TIME: 1 HOUR AND 30 MINUTES
SERVES 4
1 tablespoon extra virgin olive oil

2 brown onions, finely chopped
2 carrots, finely diced
2 celery stalks, diced
2 garlic cloves, finely chopped
2 litres (8 cups) chicken stock
400g skinless chicken breast
fillet, cut into small strips
150g (¾ cup) pearl barley
200g broccoli, cut into small
bite-sized pieces
Handful flat-leaf (Italian) parsley,
leaves roughly chopped
Freshly ground black pepper
Heat the extra virgin olive oil

Take
in a soup pot over medium heat.
stock
Add onion and sauté for a few
minutes until translucent. Add the
carrots, celery and garlic, and sauté
for a few minutes more until soft.
Add the stock, chicken and
barley. Bring to boil, then reduce
heat until stock is simmering.
Cover with the lid and simmer
for 45-60 minutes until barley
is soft and slightly chewy.
Add broccoli and continue to
Cook’s tip
This soup includes all you
cook for 2-3 minutes until soft. need for a balanced meal
Finally, add the parsley and stir – it’s the Dr Joanna Bowl!
The plant food is plentiful
STOCK through. Season with black
pepper. Serve in warmed bowls. with all the vegies, the
STORY protein levels are high
Dr McMillan suggests Note: To reduce salt content, thanks to the chicken, the
using homemade stock, DL analysed the recipe using smart carb is the barley
but to ensure the soups Massel Salt Reduced Chicken (low GI and bountiful
are suitable for people Style Stock Powder fibre: one serve gets you
a third of the way towards
who have diabetes,
your daily target of 30g)
DL has analysed the nutrition info
and there’s a dash of
recipes using salt- PER SERVE 1447kJ, protein 30g,
healthy fat from the
reduced stock. See the total fat 7.6g (sat. fat 1.4g), carbs
extra virgin olive oil.
note at the end of each 33g, fibre 11g, sodium 903mg • Carb
recipe for more details. exchanges 2 • GI estimate low ➤

Chicken, quinoa
and kale soup
PREPARATION AND COOKING
TIME: 40 MINUTES
SERVES 4
1 tablespoon extra virgin olive oil

1 brown onion, finely chopped
1 garlic clove, finely chopped
2 celery stalks, finely chopped
2 carrots, finely diced
1 litre (4 cups) chicken stock
Cook’s tip
For a thicker, creamier
250g skinless chicken breast fillet
100g (½ cup) quinoa, rinsed
130g kale (or other robust greens
soup, remove half the such as silverbeet/Swiss chard
cooked vegies and beans, or savoy cabbage), stalks removed
puree, then return to the and leaves shredded
pot before serving. Freshly ground black pepper
Heat extra virgin olive oil in a

Heat the extra virgin olive oil in soup pot over medium. Add onion,
White bean and a soup pot over medium heat.
Add the onion, carrots, celery,
garlic and celery and sauté for a few
minutes until soft. Add carrots and
root vegetable soup garlic and Italian herbs, and sauté for a couple of minutes more.
sauté for 3 minutes or until Add stock to the pot, bring to the
PREPARATION AND COOKING vegies are softened. Add boil, reduce heat until just simmering
TIME: 30 MINUTES the turnip, sweet potato, and add chicken breast. Cook for
SERVES 4 parsnip, beans, stock and about 15 minutes or until chicken is
375ml (1½ cups) of water and cooked through. Remove the chicken
1 tablespoon extra virgin olive oil bring to the boil. Reduce heat from pot and shred.
½ brown onion, diced to a simmer and cook, covered, Add quinoa to the pot and simmer
2 carrots, diced for 20 minutes or until vegies for 15 minutes or until it is cooked.
2 celery stalks, diced are tender. Add kale for the Add kale and shredded chicken.
2 garlic cloves, diced final 5 minutes of cooking. Taste and, if it needs it, add plenty
1 teaspoon dried Italian herbs (See Cook’s tip.) of freshly ground black pepper.
(or a mix of dried oregano, Taste and adjust seasoning, Simmer until kale is wilted and
basil, marjoram and thyme) adding plenty of black pepper. serve immediately (otherwise the
1 turnip, chopped Spoon into four bowls, sprinkle kale will lose its gorgeous bright
1 small sweet potato (about 150g), with parsley and serve. green colour).
unpeeled, scrubbed and chopped
1 parsnip, chopped Note: DL used Massel Salt Note: DL used Massel Salt Reduced
400g tinned cannellini beans, Reduced Vegetable Stock Cubes Chicken Style Stock Powder
drained and rinsed
500ml (2 cups) vegetable stock nutrition info nutrition info
200g kale, stalks removed PER SERVE 857kJ, protein 7g, PER SERVE 1031kJ, protein 19g,
and leaves shredded total fat 6g (sat. fat 1g), carbs total fat 7.4g (sat. fat 1.2g), carbs
Freshly ground black pepper 24g, fibre 12g, sodium 585mg 22g, fibre 6.5g, sodium 480mg,
Handful flat-leaf (Italian) parsley, • Carb exchanges 12⁄3 • GI estimate • Carb exchanges 1½ • GI estimate
leaves roughly chopped low • Gluten free • Lower carb low • Gluten free • Lower carb

BOOK extract
Images and edited

recipes from Get Lean,
Stay Lean by Joanna
McMillan (Murdoch
Books, RRP $35).
Supergreens 150g natural yoghurt

Handful flat-leaf (Italian) parsley,
point or you will lose the
lovely bright green colour.
soup leaves chopped, to serve Carefully transfer the soup
into a food processor or Vitamix.
PREPARATION AND COOKING Heat the extra virgin olive oil in Blend for a couple of minutes (on
TIME: 25 MINUTES a soup pot over medium heat. level 10 if using a Vitamix) until
SERVES 6 Add the onion, ginger, garlic completely smooth and creamy.
and celeriac and sauté for a You will probably have to do
2 tablespoons extra virgin olive oil few minutes until the onion is this in two batches.
1 brown onion, diced translucent and the celeriac Divide the soup among
1 tablespoon chopped is starting to brown. six warmed bowls and,
or grated ginger Add the stock and 500ml provided you’re not dairy-free,
2 garlic cloves, crushed (2 cups) of water, and season add a good dollop of yoghurt.
1 whole (600g) celeriac, peeled with black pepper. Increase the Sprinkle with parsley and serve.
and diced (or the same weight heat to high and bring to the
of cauliflower) boil, then reduce heat and simmer Note: DL used Massel Salt Reduced
500ml (2 cups) vegetable stock for 10 minutes with the lid on. Vegetable Stock Cubes
Freshly ground black pepper Add the broccoli and cook for
200g (1 head) broccoli, 4-5 minutes until it is tender. nutrition info
cut into florets Add watercress and spinach, PER SERVE 666kJ, protein 7g,
185g watercress, roughly put the lid on, then cook for total fat 7.9g (sat. fat 1.7g), carbs 8g,
chopped 1-2 minutes until the leaves fibre 10g, sodium 324mg, • Carb
200g English spinach, leaves begin to wilt. Do not let the exchanges ½ • GI estimate low
washed and roughly chopped soup cook for too long at this • Gluten free • Lower carb ■

THE
GOOD
OIL S
o many cooking oils are
available, each promoting
different health benefits.
While you only need small
amounts, fats are an important
part of a wholesome diet, as
they help with the absorption
of fat-soluble vitamins (A, D,
E and K) and provide us with
essential fatty acids such as
linoleic (omega-6) and linolenic
acid (omega-3). These fats are
called ‘essential’ because our
body can’t make them, but we
need them for good health as
they help reduce inflammation
and blood clotting, and promote
immunity and healthy skin.
While a healthy diet can vary
in the amount of fat it contains
Confused about which fats (both low-fat vegan diets and
Mediterranean diets high in
are best for your health? DL healthy fats have been shown to
dietitian and diabetes educator have health benefits) it’s the
type of fats we eat that matter.
Dr Kate Marsh weighs up While it’s best to get most
of your fat from whole plant
the options with her handy foods such as nuts, seeds and
guide to cooking oils avocados, if you use oil here’s
what you need to know.

LIVING well
Olive oil
Extra virgin olive oil is the pick
of the oils in terms of health and
be used for high-heat cooking
such as deep frying and baking. Health
taste. Made from pressing whole
olives, there are two main types
Rice bran oil
Extracted from the outer layer
OR HYPE?
used for cooking – ‘extra virgin’, of the rice grain, this oil contains Despite the claims there’s
which comes from the first mostly monounsaturated and little evidence to support
pressing of the olives, and polyunsaturated fats. Although the health benefits of
regular or light olive oil which it’s higher in saturated fat than coconut oil. Unlike other
is chemically extracted. Both most other vegetable oils, it’s vegetable oils, coconut
are high in monounsaturated also a rich source of vitamin E oil is high in saturated
fat but extra virgin is rich in and contains oryzanol, a plant fat, which can worsen
antioxidants and phytochemicals sterol that helps to block insulin resistance and may
that protect against an array of cholesterol absorption. increase heart disease
chronic diseases. BEST USE Works well for pan risk. While the types of
Olive oil is one of the key frying and roasting and as a saturated fat in coconut
components of a Mediterranean mild-tasting substitute for olive oil. oil don’t seem to have
diet, which has been associated the same negative effect
with a range of health benefits, Sunflower oil on blood fats as other
including a lower risk of Rich in polyunsaturated fats and foods like animal fats
type 2 diabetes. vitamin E. A high-oleic version and butter, choosing
BEST USE As the king of olive oils, is also available, made from a monounsaturated
extra virgin is perfect for drizzling seeds naturally bred to have or polyunsaturated oil
over salads, using in marinades more monounsaturated fat. provides greater health
and for general cooking. It’s full BEST USE Virtually flavourless, benefits. By all means,
of antioxidants that provide and can be used for low- and use small amounts for
nutritional benefits. If you’re high-heat cooking. the flavour in curries or
not keen on the flavour, use stir-fries, but don’t make
light or pure olive oil. Grapeseed oil this your everyday oil.
Grape seeds left over from
wine-making are pressed to
create an oil that is high in
Did you know? polyunsaturated fat and
Light or extra light means vitamin E (good for skin).
the oil is lighter in colour BEST USE A good multi-purpose
and/or flavour and not oil with a neutral flavour and
lower in fat or kilojoules. medium to high smoke point.
Peanut oil
Canola oil Common in Asian cooking,
Versatile and neutral in flavour, peanut oil comes from steam-
this common oil is chemically cooked peanuts and is rich in
extracted from the seeds of the both monounsaturated and
rapeseed plant. It’s high in polyunsaturated fats. However,
monounsaturated fat, low in it does contain more saturated
saturated fat and a good source fat than most other oils.
of omega-3 (beneficial for your BEST USE A high smoke
skin, eyes and heart). point means it works well
BEST USE This economical oil can in Asian stir-fries. ➤

LIVING well
UNDERSTANDING
Plant oils
Knowing which oil to buy
Avocado oil is about more than just
Made from the crushed the taste. For top level
flesh of avocados, this health benefits you want
green oil has a mild as many antioxidants as
flavour. It’s high in possible. Choose wisely.
monounsaturated fat and
a good source of vitamin E COLD-PRESSED Cold and
and other antioxidants. first (or virgin) pressed
BEST USE Although it has oils are extracted without
a high smoke point, it’s very using heat, which helps
expensive to use for frying, retain maximum flavour
so save it for salad dressings, and nutrition. Choose this
sautéing and drizzling over whenever you can.
pasta or roasted vegies.
REFINED Anything other
than cold-pressed or
virgin oils have been heat
processed and mixed with
Oils are sensitive to light, heat and air so buy them in a solvent. Once the oil is
a dark glass bottle and store them in a cool dry place extracted the chemicals
to extend their shelf life. Some oils, such as flaxseed, are removed along with
other impurities.
sesame and walnut should be kept in the fridge.
When possible, opt for cold-
Vegetable oil BEST USE Flaxseed oil oxidises pressed. With higher levels
A generic blend of plant-based easily and is heat sensitive, so of antioxidants, virgin oils
oils, typically canola, soybean, can’t be used in cooking and are better for your health.
sunflower and safflower. It’s must be stored in the fridge. Use
mainly polyunsaturated but it for salad dressings or drizzling
could also include some palm over your morning porridge.
and coconut oil, which are
higher in saturated fat.
Australian regulation doesn’t MYTHBUSTER
require manufacturers to state
the blend so you don’t really Q: DOES COOKING WITH OLIVE
know what you’re getting.
BEST USE This is a popular, OIL MAKE IT TOXIC?
cost-effective oil with a neutral All oils break down with heat and can produce some harmful
flavour but grapeseed or canola substances, but there’s little evidence this is a problem unless
oil are better choices. you reuse and continually heat the oil. Due to high levels of
monounsaturated fat and antioxidants, extra virgin olive oil
Flaxseed/linseed oil is more stable for cooking than many others. Approximately
A great choice for vegetarians or half the antioxidants and phytochemicals will be destroyed
anyone who doesn’t eat fish as through heating but they won’t make it toxic. Extra virgin
it is rich in omega-3 fats, which olive oil is still the best choice as your main cooking oil. ■
studies show have benefits for
our heart and brain.

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RECIPE index
SNACKS 56 Lamb with baked potato 40 Pear and ginger upside

65 Broad bean and goat’s and sprout slaw down cake
cheese on rye 32 Lemon-herb roast pork 39 Quick apple, blackberry
65 Fresh vegie and with ginger and honey and raisin crumble
pesto pizza roasted vegetables 39 Steamed golden
65 Garlic and sesame 46 Pork with sautéed syrup pudding
kale chips sprouts and sage
46 Potato, tomato and BREAKFAST
LIGHT MEALS parmesan frittata 63 Chocolate and
33 Celery, radish and 26 Pumpkin, ricotta and banana porridge
parmesan salad kale cannelloni 63 Creamy coconut semolina
33 Eggplant and garlic dip 57 Roasted beet, pumpkin 62 Porridge with apricots
18 Roasted spaghetti and barley salad and cranberries
squash with prawns 47 Salmon with fennel 62 Quinoa with pear and
and spinach and pear salad blueberries
47 Satay chicken
MAINS noodle bowl
58 Asian-style meatballs 27 Slow cooked lamb RECIPES from
with soy ginger sauce casserole Get Lean, Stay
27 Baked chicken and 56 Spicy eggplant beef Lean by Dr
mushroom risotto with tortilla chips Joanna McMillan
24 Baked pork and 57 Sticky orange pork 128 Chicken, quinoa
oregano meatballs with roast vegies and kale soup
in tomato sauce 127 Hearty chicken
56 Chicken and cauliflower DESSERTS and barley soup
rice 38 Chocolate, fig and 129 Supergreens
24 Chickpea, vegetable almond puddings with soup
and couscous stew raspberry sauce 128 White bean and root
58 Ham and potato rostis 31 Cinnamon, apple and vegetable soup
cherry puddings
KEY Freezable Gluten free Gluten-free option Vegetarian Lower carb
COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to
increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven.
FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals
will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight
to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in
the oven, or microwave it on medium/50%, depending on the dish.
GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten
free by ingredient – please check the label to ensure the product is suitable for you. Note: Some spices carry a ‘may
contain’ statement. It is important to check the label of packaged products to ensure they are gluten free.
LOWER CARB When a recipe is tagged ‘lower carb’ it means it is less than 2 carb exchanges for a main or light meal
and less than 1 carb exchange for a snack or dessert. This may be beneficial for people who are trying to control their type 2
with diet and/or medication. If you are on insulin and planning to follow a lower-carb diet, speak to your care team first.

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Editor’s note
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Pedal into
the unknown
THAT’S life!
Postcards
from the
SHED
Everyone’s favourite chippie Rob Palmer is riding off on
exciting adventures, thanks to a new diabetes helper
Well, now I think I know how with a glass of juice and a smile saying “Drink
humans felt when they invented it you muppet, your sugar’s low”. Anyone who’s
the wheel. You little beauty!!! had a hypo in their sleep knows it’s something
Continuous glucose monitoring best avoided. Thanks Gwen and CGM.
(CGM) hasn’t just changed the As for my bolstered confidence, the family and
way I manage type 1 diabetes, I went for a biking weekend in the mountains not
it’s also come hand-in-hand long ago. I can’t tell you how good it feels to pedal
with a new confidence that 50 into the unknown with no more than a glance at
slaps in the face couldn’t have told me was on its the phone occasionally to let you know exactly
way – until I actually jumped in and gave it a try. how you are travelling diabetes-management-wise.
To top it off with whipped cream Geez, a six-km climb with
and a cherry, now the Federal a three-year-old hanging on to
Government is making CGM CARE the bike is plenty enough to make
accessible to kids who really need it. your levels plummet. Do you know
Just to give some background in PARTNERS why it wasn’t a concern? Because
case you don’t understand how a I saw it coming. After a glance at
are notified
PHOTOGRAPHY DAVID THOMSON (ROB’S PHOTO), GETTY IMAGES
CGM device works, I have a sensor the phone to check my CGM status,
stuck to my butt. (All the ads show
them on the tummy but the trade
by text if my I made a preemptive strike into
the lunch stash with just the right
secret from me is that the butt is
the best... no buts.) It doesn’t ever
glucose level level of enthusiasm. Greta, the
three-year-old, got a gummy bear
get in the way or feel like it’s on at drops too. Win win, I reckon.
all. Mine sits below the belt and on As many may know, the Turnbull
my side, though each to their own on placement. Government has just chipped in over $50 million
The sensor reads glucose through the body’s to make this incredible technology available to
tissue and a little bit of tinsel that sits under the kids who live with diabetes and are hypo-unaware.
skin. It sends a constant message to my phone and In my opinion that’s nearly all of them. I certainly
plots my levels as a graph. Now here’s the clanger didn’t see hypos coming on plenty of occasions
– it sends alarms to my phone as I approach a low when I was a youngster. And just imagine all the
or high reading; I set those parameters myself. mums and dads who may get half a night’s sleep
Better still, I can set it up so care partners are for the first time in recent memory knowing little
notified by text if my glucose level drops too low. Suzie is being watched by technology that, when
Case in point: after going to bed early one night, I was diagnosed, seemed as likely as a Dick Tracy
I had Gwenllian (my Welsh princess) wake me up phone in a watch. Oh that’s right, they exist too. ■

Elmore Oil.
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for temporary relief from muscular aches and pains. Available in leading pharmacies.
Always read the label; use only as directed. If symptoms persist consult your healthcare professional.

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30 JULY/AUGUST 2017 diabetic living

Cinnamon, apple and

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3 parsnips, halved lengthways

Bring loved ones together

(fan-forced). Roast for 5 minutes,

Chocolate, fig and

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PER SERVE (with

36 JULY/AUGUST 2017 diabetic living

PER SERVE (with

Pear and ginger

2 egg whites (60g eggs), between moulds and smooth

3 Granny Smith apples, peeled,

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1 Preheat oven to 160°C (fan- measurement) round cake pan

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BEN DEARNLEY