Diabetic Living 2015-07-08 Australia - PDF Free Download (2024)

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aspirin Is popping an aspirin each day good for your health? NPS MedicineWise weighs up the evidence PROS Current guidelines note that people with certain types of cardiovascular disease are likely to benefit from taking regular low-dose aspirin to reduce their risk of having further cardiovascular events, such as a heart attack or stroke. If regular low-dose aspirin – either as a new or ongoing medicine – has been recommended by your doctor, continue to follow their advice.

CONS Aspirin, like all medicines, can have side effects, including indigestion, increased risk of bleeding, and less commonly, vertigo, stomach inflammation and bruising. Such risks need to be balanced against the potential benefit of a medicine, which is why you should discuss all the meds you are taking with a qualified health professional.

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SQUARE EYES Here’s a good reason to limit the amount of time you spend in front of the box. According to a recent study, for every hour of TV you watch, your risk of developing type 2 increases by more than three per cent.

Save the date National Diabetes Week gets underway on 12 July and will highlight how diabetes can have serious complications for the 280 Australians who develop the condition each day. For info, contact your local Diabetes Australia branch. diabetesaustralia.com.au

Q Ask DR LINJAWI

I have had type 1 for several decades and have started to find lumps at my injection sites. Should I be worried? A: This is called lipohypertrophy, which refers to an accumulation of fat under the skin. If you inject into one of these lumps, your insulin is less effective and your BGLs will run high. Inject just next to it, and you can have a hypo. TREATING IT Temporarily stop injecting in that area. By avoiding any further trauma to the site, the fat will (in most cases) disappear over time. In extreme cases, liposuction may improvethe appearance of lumps. PREVENTING IT Reduce your chances of developing lipohypertrophy by: ● Rotating your injection sites. ● Using the correctgaugeneedle – one that is long enough to penetrate the outer layer of skin, but not muscle. ● Splitting large amounts of insulin into two injections in different areas. ● Injecting slowly and applying gentle pressure to the area afterwards. ● Using a new needle each time. Blunt needles cause trauma to the skin. ➤ Dr Sultan Linjawi, endocrinologist Email your questions to: [emailprotected] Post: Diabetic Living, Q&A: Health, GPO Box 7805, Sydney, NSW 2001.

diabetic living JULY/AUGUST 2015 13

your nutrition

Do you stick to your dieting guns during the week, only to find yourself reaching for that third glass of wine on Saturday night? Studies show that, on average, we consume 481 more kilojoules per day over the weekend than we do during the week. Keep your waistline and BGLs where you want them with these simple strategies. PLATE IT UP Hungry for a snack? Instead of reaching straight

fixes into the box or bag, put your food on a plate. ‘This acts as a visual reality check, helping to remind you when a portion size is too big,’ says dietitian Melanie McGrice. SHARE AND CARE If you are catching up with friends for a long lunch or dinner, McGrice suggests starting with a healthy salad as an entree, which will help satiate hunger pangs without being too heavy on the kilojoules. She also advises splitting your dessert, so you get the taste without all the fat and carbs.

HOW SWEET IT IS… LOOKING TO SWITCH TO SWEETENER? EQUAL SPOONFUL TAKES THE GUESSWORK OUT OF MAKING OVER YOUR FAVOURITE RECIPES BY MEASURING SPOON FOR SPOON WITH SUGAR. DESSERT, ANYONE?

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Servings of grains The amount of cereals, bread and pasta (mostly from wholegrains) that men aged 51-70 should eat each day. For women, it’s four.

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Q Ask DR MARSH

I’ve recently been diagnosed with type 2 and have no idea how much sugar and carbs I should be eating. A: Speak with your care team about getting advice that’s specifically tailored to you. A good rule of thumb is to aim for 30-45g of carbs at meals and 15-20g for snacks. Spreading your intake over the day, avoiding large serves at one meal and eating a similar intake from day to day will help you manage your BGLs. When it comes to sugar, products with less than 5g per 100g are considered low. However, some healthy products, like fruit and milk, may not fit into this category due to their naturally occurring sugars. Check labels carefully. If a food is high in sugar and doesn’t contain fruit or milk products, put it back on the shelf! Keep in mind: A food’s sugar content doesn’t predict the effect it will have on your BGLs. The only way to determine this is to be aware of a food’s glycemic index (GI), which measures the rate of digestion and absorption of a food. To find out more about low-GI foods, visit glycemicindex.com ➤ Dr Kate Marsh, advanced accredited practising dietitian and credentialled diabetes educator Email your questions to: [emailprotected] Post: Diabetic Living, Q&A: Nutrition, GPO Box 7805, Sydney, NSW 2001.

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your kids

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DIABETES AUSTRALIA’S FREE EDUCATION PROGRAM FOR TEENS, TEAM T1, CAN HELP YOUR KIDS LEARN HOW TO COUNT CARBS, MANAGE HYPOS AND BALANCE THEIR INSULIN, FOOD AND EXERCISE. TO FIND A COURSE NEAR YOU, VISIT TEAMT1.ORG.AU

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Connect with other parents of type 1 kids on Diabetic Living’s Facebook page! Go to facebook.com/ australiandiabeticlivingmagazine

Ask for help One in every three or four young people living with diabetes also experiences anxiety or depression. However, emotional health is an area that’s often overlooked by the experts. ‘Questions about emotional wellbeing are not routinely asked in health services,’ says psychologist Lisa Robins, from St Vincent’s Hospital Diabetes Centre and Virtual Clinic in

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Sydney. ‘If you’re experiencing a dip in your wellbeing, asking for help enables you to take charge of your situation and maximises your opportunity to access support.’ To help your kids cope with life and type 1, Elissa Renouf recommends seeing a psychologist who has experience with people who have diabetes. Ask your doctor or diabetes educator for a referral for your kids.

Q Ask ELISSA

I’m struggling to come to terms with my son’s recent type 1 diagnosis, and I’m not sure how to snap out of it. A: Being told your child has type 1 is a shock. Take comfort in knowing that grieving is a normal emotion that lasts about six weeks. It’s also important to: Stay upbeat Getting more attention because of type 1 can be exciting for kids. This will wear off, and when it does, you need to be there. Stay upbeat when your son is frustrated over injections or counting carbs. Don’t allow him to blame issues on diabetes... this is now his normal life. The sooner you both accept this, the better you’ll both be able to cope. Get support I went to a support group every month after my son was diagnosed. It was great sharing and getting advice from other parents. Let it go A brain tumour scare with my daughter put diabetes into perspective for me. Well-managed type 1 isn’t life-threatening, and kids can lead a normal life. It may help to keep that in mind. ■ Elissa Renouf, owner of Diabete-ezy and mum of four kids with type 1. Her range of kid-friendly diabetes products is available at diabete-ezy.com Email your questions to: [emailprotected] Post: Diabetic Living, Q&A: Ask About Your Kids, GPO Box 7805, Sydney, NSW 2001.

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BE inspired

Sister ACT An unexpected type 1 diagnosis in a Sydney family spurred all three siblings to start their own diabetes blog and social hub

Who came up with the idea for The Leveled Life? Tanya: ‘All of us, really! We had a lightbulb moment. We are so different, but we each have something unique to offer the site.’

What is it like working with your sisters? Emily: ‘It’s very exciting. We enjoy coming together to work on the website and think of new and creative things to add every day.’ Melissa: ‘Emily and I just want to follow Tanya’s lead and, because of everything she has been through, she’s the most knowledgeable about diabetes. We just help her in every way we can – especially when it comes to the perspective of a family member of someone with type 1.’ Always close: the Ilkiw sisters growing up (from left): Emily, Melissa and Tanya, and (below) Tanya, Emily and Melissa today.

What do you hope that people will take away from your site? Tanya: ‘I hope they’ll feel inspired, strong and determined. There are hard times with diabetes, but there are things to be grateful for and smile about, too.’ Melissa: ‘A positive experience. Our goal is for type 1 people and their families to feel like they’re not alone and that we, all three of us, understand in different ways what they’re going through.’ Emily: ‘A better understanding and knowledge of what living with type 1 is like and how we can all support someone living with diabetes – your sister, friend or colleague – by just keeping up to date with the latest news and research. We hope other people can join in our journey and tell us their stories, too.’ Do you plan to expand The Leveled Life in the future? Tanya: ‘We have a lot of ideas – it is just about channelling our energy into the right ideas at the right time. So keep an eye out!’ ■

THE FACTS

WHAT: The Leveled Life, a type 1 diabetes website and social hub WHEN: Established in September 2014 WHERE: theleveledlife.com

diabetic living JULY/AUGUST 2015 23

WORDS REBECCA LAKE

W

hen someone close to you goes through something that changes their life forever, it changes yours, too, says Melissa Ilkiw. And she should know – Melissa’s younger sister Tanya was diagnosed with type 1 at the age of 12. ‘There’s no history of type 1 in our family, so my diagnosis came as a shock to everyone!’ says Tanya. ‘It’s difficult to not feel helpless when you see your sister and best friend having to live with type 1 day in and day out,’ says the youngest sister, Emily. After spending their childhood trying to work out how to manage Tanya’s diabetes together, the sisters decided to share their experiences with others. To that end, they launched the website The Leveled Life in 2014. Designed by Melissa, and written by Tanya and Emily, the site offers news, advice on managing type 1, and blogs about the challenges and triumphs that come with living with diabetes, or loving someone who lives with diabetes.

FOOD light meals

How our food works

nutrition info

for you see page 94

PER SERVE 970kJ, protein 11g, total fat 9.2g (sat. fat 1.9g), carbs 23g, fibre 7g, sodium 422mg. r Carb exchanges 1½. r GI estimate low. r Gluten-free option.

Smoky tomato and bacon soup Spiced up and dressed to thrill, this dish comes with crunchy croutons.

see recipe, page 30 >>

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Lovin’

spoonfuls When it comes to heart-warming goodness, a steaming bowl of soup gets the thumbs up every time! nutrition info

on the

cover

PER SERVE 1565kJ, protein 30g, total fat 10.7g (sat. fat 3g), carbs 34g, fibre 11g, sodium 188mg. r Carb exchanges 21⁄3. r GI estimate low. r Gluten-free option.

Mini meatball and pasta soup Everything is small scale here – except the flavour! Marvellously filling, too.

see recipe, page 32 >>

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HAVE YOUR SAY Enjoy soups and stews? Tell us what you’d like to see in Diabetic Living in our online survey. Visit dlsurvey.com.au

Creamy chicken and corn soup There’s none so hearty and comforting as a feel-good classic.

see recipe, page 32 >>

nutrition info

From pot to bowl, this broth takes just 40 minutes. Now, that’s a SOUP!

26 JULY/AUGUST 2015 diabetic living

PER SERVE 1549kJ, protein 27g, total fat 10g (sat. fat 1.8g), carbs 39g, fibre 7g, sodium 586mg. r Carb exchanges 22⁄3. r GI estimate low. r Gluten-free option.

FOOD light meals nutrition info PER SERVE 1438kJ, protein 18g, total fat 6.6g (sat. fat 1.5g), carbs 47g, fibre 10g, sodium 373mg. r Carb exchanges 3. r GI estimate low.

Indian lentil and potato soup Create restaurant gold with just a few basic ingredients. It’s a budget-friendly beauty!

see recipe, page 32 >>

diabetic living JULY/AUGUST 2015 27

FOOD light meals

Beef pho nutrition info PER SERVE 1481kJ, protein 44g, total fat 10.2g (sat. fat 3.6g), carbs 18g, fibre 4g, sodium 607mg. r Carb exchanges 1¼. r GI estimate medium. r Gluten free.

Fee, fi, pho – yum! You’ll smell the spice of an Asian gem! Intoxicating.

see recipe, page 33 >>

gluten free

28 JULY/AUGUST 2015 diabetic living

GOOD for YOU A nutritious low-GI grain, barley contains 30 per cent more protein than rice. It’s also a great source of fibre (11g per 100g), meaning you’ll feel fuller for longer. In addition, barley acts as a prebiotic, feeding the good bacteria in the gut. Try it!

Split pea and barley soup nutrition info PER SERVE 1369kJ, protein 13g, total fat 4.8g (sat. fat 0.7g), carbs 52g, fibre 12g, sodium 47mg. r Carb exchanges 3½. r GI estimate low.

If you love winter vegies, legumes and grains, say barley hi to this dish.

see recipe, page 33 >>

diabetic living JULY/AUGUST 2015 29

Fennel and onion soup with cheesy toasts PREPARATION TIME: 15 MINS COOKING TIME: 45 MINS SERVES 4 (AS A LIGHT MEAL)

2 Tbsp extra virgin olive oil 700g fennel, trimmed, very thinly sliced 2 large brown onions, very thinly sliced 4 cloves garlic, crushed 5 tsp brown sugar 5 tsp balsamic vinegar 1 Massel Vegetable Salt Reduced Stock Cube 1.25L (5 cups) boiling water 210g sliced sourdough French stick or gluten-free bread 80g (1 cup) reduced-fat grated mozzarella Chopped fennel fronds, to serve Freshly ground black pepper, to serve

1 Heat oil in a large saucepan over a medium heat. Add fennel, onion and garlic and cook, stirring often, for 3-4 minutes. Reduce heat to low, cover and cook, stirring often, for

20-25 minutes or until the fennel and onion are very soft. 2 Add sugar and vinegar to pan. Cook, stirring, for 2 minutes. Add combined stock cube and boiling water. Cover and cook for 10 minutes. 3 Meanwhile, preheat grill on medium-high. Put bread, in a single layer, on a grill tray. Cook for 2-3 minutes or until bread is light golden brown. Turn over and sprinkle untoasted side of bread with cheese. Cook for a further 2 minutes or until cheese melts. 4 Divide soup between bowls. Sprinkle with fennel fronds and pepper. Top with toast and serve.

Smoky tomato and bacon soup PREPARATION TIME: 15 MINS COOKING TIME: 40 MINS PLUS 15 MINS COOLING SERVES 4 (AS A LIGHT MEAL)

1 Tbsp extra virgin olive oil 1 brown onion, finely chopped 2 cloves garlic, crushed 1 small red chilli, deseeded, finely chopped 1 Tbsp smoked paprika 1kg ripe tomatoes, cored, chopped 400g can no-added-salt tomato puree 1 Massel Chicken Style Salt Reduced Stock Cube 750ml (3 cups) boiling water 90g sliced sourdough bread or gluten-free bread, cut into small cubes Extra virgin olive oil cooking spray

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80g lean bacon, trimmed of fat, cut into short strips Small basil leaves, to serve (optional)

1 Heat oil in a large saucepan over a medium heat. Add onion, garlic and chilli. Cook, stirring often, for 6-7 minutes or until onion softens. Add paprika and cook, stirring, for 1 minute. 2 Add tomato, tomato puree and combined stock cube and boiling water to pan. Cover and bring to a simmer over a medium-high heat. Reduce heat to medium-low and cook, covered, for 20 minutes. Remove lid, then cook, uncovered, for 10 minutes. Set aside for 15 minutes to cool slightly. 3 Meanwhile, preheat oven to 180°C (fan-forced). Line an oven tray with baking paper. Put bread on prepared tray and spray with cooking spray. Bake for 8-10 minutes, turning once, or until bread cubes are golden brown. Set aside. Spray a medium non-stick frying pan with cooking spray. Add bacon and cook, stirring often, for 7-8 minutes or until bacon is crisp. Transfer to a plate lined with paper towel. 4 Transfer cooled soup to a food processor. Process until smooth. Return soup to pan and cook, stirring, over a low heat until warmed through. 5 Divide soup between serving bowls. Top with croutons and bacon. Sprinkle with basil, if you like, and serve. FREEZING TIPS You can freeze these soups in individual containers for up to 3 months. Thaw in the fridge before reheating. Fennel and onion soup: make cheesy toasts to serve. Smoky tomato soup: cook bacon and croutons to serve. ➤

FOOD light meals

Float your bowl with spongy cheese melts and SOAK UP the experience! nutrition info PER SERVE 1477kJ, protein 15g, total fat 13.3g (sat. fat 3.4g), carbs 40g, fibre 6g, sodium 424mg. r Carb exchanges 22⁄3. r GI estimate low. r Gluten-free option.

Fennel and onion soup with cheesy toasts Aniseed flavours elevate this favourite to a whole new level.

see recipe, opposite page >>

diabetic living JULY/AUGUST 2015 31

water. Cover and bring to the boil. Simmer for 5 minutes. 3 Add chicken and creamed corn to pan. Cook for 2-3 minutes. Stir in parsley and season with pepper. Divide soup between serving bowls. Serve with bread rolls.

Creamy chicken and corn soup

Indian lentil and potato soup

PREPARATION TIME: 15 MINS COOKING TIME: 25 MINS SERVES 4 (AS A LIGHT MEAL)

PREPARATION TIME: 15 MINS PLUS OVERNIGHT SOAKING COOKING TIME: 30 MINS SERVES 6 (AS A LIGHT MEAL)

Mini meatball and pasta soup PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS SERVES 4 (AS A LIGHT MEAL)

100g risoni or small pasta or gluten-free pasta 1 Tbsp extra virgin olive oil 1 brown onion, finely chopped 2 cloves garlic, crushed 300g tomatoes, finely chopped 1 Massel Chicken Style Salt Reduced Stock Cube 1L (4 cups) boiling water 500g pkt chopped mixed frozen vegetables Meatballs 400g extra-lean beef mince 40g sourdough bread or gluten-free bread, processed into fine crumbs 50g egg, lightly whisked Freshly ground black pepper, to season

1 Cook pasta in a medium saucepan of boiling water following pack instructions or until just al dente. Drain. Set aside. 2 Meanwhile, to make meatballs, combine mince, breadcrumbs, egg and pepper in a bowl. Roll into small balls. Heat half the oil in a large nonstick frying pan over a medium-high heat. Cook, turning often, for 2-3 minutes or until browned. Transfer to a plate and set aside. 3 Heat remaining oil in a medium saucepan over a medium heat. Add onion and garlic. Cook, stirring often, for 4-5 minutes or until onion softens. Add tomato and cook, stirring, for 2 minutes. 32 JULY/AUGUST 2015 diabetic living

1½ Tbsp extra virgin olive oil 350g skinless chicken breast fillet, trimmed of fat 1 leek, finely chopped 2 carrots, finely chopped 2 sticks celery, finely chopped 1 Massel Chicken Style Salt Reduced Stock Cube 750ml (3 cups) boiling water 400g can creamed corn 2 Tbsp chopped flat-leaf parsley Freshly ground black pepper, to season 4 x 40g sourdough bread rolls or gluten-free bread, to serve

1 Heat 2 tsp of oil in a medium non-stick frying pan over a medium heat. Add chicken and cook for 4 minutes on each side or until chicken is cooked through. Transfer to a plate for 5 minutes to rest. Shred chicken and set aside. 2 Heat remaining oil in a large saucepan over a medium heat. Add leek. Cook, stirring often, for 7-8 minutes or until leek is very soft. Add carrot, celery and combined stock cube and boiling

240g (1 cup) brown lentils, rinsed and drained 2 tsp olive oil 1 brown onion, chopped 2 Tbsp medium curry paste 400g Carisma potatoes, chopped 1 Massel Chicken Style Salt Reduced Stock Cube 1.5L (6 cups) boiling water 50g (2 cups) baby spinach 130g (½ cup) low-fat Greek-style plain yoghurt Coriander leaves, to serve Quick flatbread 80g (½ cup) wholemeal plain flour 75g (½ cup) plain flour 130g (½ cup) low-fat Greek-style plain yoghurt Extra flour, for dusting Cooking spray

1 Put lentils in a medium bowl and cover with plenty of cold water. Set aside overnight to soak. 2 Heat oil in a large saucepan over a medium heat. Add onion and cook, stirring often, for 6-7 minutes or

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY BEN DEARNLEY STYLING MARIE-HÉLÈNE CLAUZON FOOD PREPARATION MAX ADEY

Add combined stock cube and boiling water. Cook for 10 minutes. 4 Add vegetables and pasta to pan. Simmer for 5 minutes. Add browned meatballs and cook for 3-4 minutes or until meatballs are cooked through. Serve.

FOOD light meals

until onion softens. Add curry paste and cook, stirring, for 1 minute. 3 Add potato, lentils and combined stock cube and boiling water. Cover and bring to the boil over a medium-high heat. Reduce heat to medium-low and cook, covered, for 10 minutes. Cook, partially covered, for 20 minutes or until potato and lentils are tender. Stir in spinach. 4 Meanwhile, to make flatbread, combine flours and yoghurt in a bowl. Stir until mixture comes together. Turn out dough onto a lightly floured surface and knead until smooth. Divide dough into 6 even pieces. Roll out on a lightly floured surface until 2mm thick. Preheat a flat chargrill plate on medium-high. Spray each side of dough with cooking spray. Add to plate and cook for 2 minutes or until bubbles appear on bread. Turn over and cook for a further 1-2 minutes or until cooked through. 5 Divide soup between serving bowls. Top with a dollop of yoghurt and sprinkle with coriander, if using. Serve with flatbread.

Olive oil cooking spray 350g lean beef fillet, trimmed of fat 1 bunch bok choy, thinly sliced 1½ cups bean sprouts 1 cup coriander leaves 1 cup mint leaves 1 long red chilli, thinly sliced to serve (optional) 4 lime wedges, to serve

1 Put noodles in a medium heatproof bowl. Cover with boiling water. Set aside for 10 minutes to soften. Drain well. Divide noodles between serving bowls. 2 Put stock, water, cinnamon, star-anise and ginger in a large saucepan. Cover and bring to the boil. Reduce heat to medium and simmer, uncovered, for 20 minutes. Strain through a sieve, discarding spices. Return stock to pan. Stir in fish sauce. 3 Preheat a chargrill plate on medium-high. Spray each side of beef with cooking spray. Add to chargrill and cook for 1½ minutes on each side. Transfer to a plate to rest for 5 minutes. Cut beef on the diagonal into thin slices. 4 Divide bok choy and beef between serving bowls. Bring stock to the boil. Pour stock over bok choy and beef. Top with bean sprouts, coriander, mint and chilli, if you like. Serve with lime wedges.

Beef pho PREPARATION TIME: 15 MINS COOKING TIME: 25 MINS SERVES 4 (AS A LIGHT MEAL)

160g dried rice stick noodles 750ml (3 cups) Woolworths King Island Gold Beef Stock 1L (4 cups) water 2 cinnamon sticks, broken in half 2 star-anise 5cm piece ginger, peeled, thinly sliced 2 tsp fish sauce

Split pea and barley soup PREPARATION TIME: 15 MINS PLUS OVERNIGHT SOAKING COOKING TIME: 45 MINS SERVES 6 (AS A LIGHT MEAL)

200g (1 cup) pearl barley 210g (1 cup) green split peas 1 Tbsp extra virgin olive oil 1 brown onion, finely chopped 2 cloves garlic, crushed 2 carrots, chopped 2 sticks celery, chopped 2 parsnips, chopped 300g sweet potato, chopped 1 Massel Vegetable Salt Reduced Stock Cube 3L (12 cups) boiling water Chopped flat-leaf parsley, to serve Freshly ground black pepper, to serve

1 Put barley and split peas in separate medium bowls. Cover with cold water. Set aside overnight to soak. Drain well and set aside. 2 Heat oil in a large non-stick saucepan over a medium heat. Add onion, garlic, carrot, celery, parsnip and sweet potato. Cook, stirring often, for 4-5 minutes or until vegetables soften. 3 Add combined stock cube and boiling water to the pan, along with barley and split peas. Cover and bring to the boil over a high heat. Reduce heat to medium and cook, partially covered, for 30-40 minutes or until barley and split peas are tender, but still hold their shape. 4 Divide soup between serving bowls. Sprinkle with parsley and pepper, and serve. FREEZING TIPS You can freeze these soups in individual containers for up to 3 months. Thaw in the fridge before reheating. Indian lentil and potato soup: omit spinach and add during reheating. Make the flatbread, to serve. Beef pho: Prepare Step 2. Then continue with Steps 1, 3 and 4 after thawing. ■ diabetic living JULY/AUGUST 2015 33

Mash MADE IN heaven Fluffy, creamy and totally dreamy – these modern mash-ups will earn equal star billing on your menu

Koftas with spiced potato and cauliflower mash Give meat and veg a fresh Middle Eastern makeover with a host of lively flavours.

How our food works

for you info

see recipe, page 39 >>

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r r r

see page 94

FOOD mains

Mango chicken with sweet potato and pumpkin mash Enjoy the best of both worlds with a tropical main and vibrant wintery sidekick. Magic!

see recipe, page 39 >>

gluten free

nutrition info PER SERVE 1911kJ, protein 37g, total fat 7.4g (sat. fat 1.7g), carbs 55g, fibre 9g, sodium 114mg. r Carbexchanges 32⁄3. r GI estimate low. r Gluten free.

diabetic living JULY/AUGUST 2015 35

FOOD mains

Curried sausages with herbed mash Less is more with this classic – we’re talking fat and salt – and it’s still bang-on bonza!

see recipe, page 40 >>

nutrition info PER SERVE 1654kJ, protein 24g, total fat 12.9g (sat. fat 5.3g), carbs 39g, fibre 10g, sodium 666mg. r Carbexchanges 2⅔. r GI estimate low. r Gluten free. 36 JULY/AUGUST 2015 diabetic living

gluten free

GOOD for YOU nutrition info PER SERVE 1879kJ, protein 57g, total fat 8.1g (sat. fat 2.8g), carbs 29g, fibre 12g, sodium 470mg. r Carbexchanges 2. r GI estimate low. r Gluten free.

Trim pork is a good source of iron, B vitamins, selenium and zinc for healthy cells and immunity. The ‘pulled’ method of cooking involves slow-roasting, then shredding the meat, which adds flavour, moisture and tenderness without extra fat or salt.

gluten free

Pulled pork ragu with celeriac, parsnip and parmesan mash Shred the meat and spread the love with a smooth cheesy side.

see recipe, page 41 >> 37

FOOD mains nutrition info PER SERVE 2065kJ, protein 46g, total fat 12.1g (sat. fat 3.6g), carbs 39g, fibre 11g, sodium 459mg. r Carbexchanges 22⁄3. r GI estimate low. r Gluten-free option.

Beef with mustard, corn and potato mash Steak your claim on this inviting threesome – it’s a hearty meal with plenty of peppery kick.

see recipe, page 41 >> 38 JULY/AUGUST 2015 diabetic living

Koftas with spiced potato and cauliflower mash PREPARATION TIME: 15 MINS COOKING TIME: 25 MINS SERVES 4 (AS A MAIN)

500g lamb leg steaks, trimmed of fat, roughly chopped ½ red onion 2 cloves garlic Finely grated zest of 1 lemon 1⁄3 cup coriander leaves ½ cup mint leaves 1 slice wholemeal bread or gluten-free bread, soaked in water for 10 minutes, squeezed out 1 Tbsp currants Olive oil cooking spray 70g (1⁄3 cup) low-fat Greek-style plain yoghurt, to serve 2 Tbsp mango chutney or gluten-free mango chutney, to serve Spiced potato and cauliflower mash 500g sweet potato, peeled, chopped 400g cauliflower, cut into florets 1 Tbsp mild curry paste or gluten-free curry paste 1 brown onion, finely chopped 2 Tbsp water 2 x 125g cans chickpeas, rinsed and drained

1 Put lamb, onion, garlic, lemon zest, coriander, 1⁄3 cup mint and bread in a food processor. Process until mixture resembles mince. Transfer to a large bowl. Stir in currants. Form mixture into 12 sausage shapes, each about 15cm long. Thread 1 sausage shape onto each skewer (if using wooden skewers, soak in water for 30 minutes before using). Put on

a plate, cover and refrigerate until ready to use. 2 To make spiced mash, put sweet potato and cauliflower in a large saucepan. Cover with cold water. Cover and bring to the boil over a high heat. Reduce heat to medium and cook, partially covered, for 15 minutes or until vegetables are tender. 3 Meanwhile, put curry paste in a small non-stick frying pan over a medium heat. Cook for 1 minute. Add onion and cook, stirring, for 1 minute. Add water, cover and cook for 6-7 minutes or until onion softens. Stir in chickpeas. Cook, stirring, for 1 minute. Drain vegetables and return to pan. Add onion mixture and roughly mash. 4 Heat a flat chargrill pan on medium-high. Spray each side of koftas with cooking spray. Add to pan and reduce heat to medium. Cook, turning occasionally, for 7-8 minutes or until cooked through. 5 Divide mash and koftas between serving plates. Sprinkle with remaining mint and serve with yoghurt and chutney.

Mango chicken with sweet potato and pumpkin mash PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS SERVES 4 (AS A MAIN)

1 tsp olive oil 1 tsp mustard seeds 1 tsp cumin seeds ➤ diabetic living JULY/AUGUST 2015 39

FOOD mains

3 Herbed mash

4

1

Sweet potato and pumpkin mash

1

2

Curried sausages with herbed mash 3 2

4

Perk up your plate

Pulled pork ragu with celeriac, parsnip and parmesan mash

Mustard, corn and potato mash

2

1

3 2

4

Celeriac, parsnip and parmesan mash

3

Beef with mustard, corn and potato mash

4

1 5

FOOD mains

Cheesy broccoli carbonara Get your fork into creamy pasta, cheese, pine nuts and vegies. Pastalicious!

see recipe, page 48 >>

How our food works

for you nutrition info

see page 94

PER SERVE 1672kJ, protein 23g, total fat 13.1g (sat. fat 5.8g), carbs 43g, fibre 6g, sodium 362mg. rCarb exchanges 2¾. rGI estimate low. rGluten-free option.

42 JULY/AUGUST 2015 diabetic living

Rediscover the delights of versatile pasta – from high fibre to low carb or gluten free, there’s a new favourite for you

43

FOOD mains

Tubular belles... A big round of applause for this BAKED TWIST on a signature dish!

Macaroni bolognese pie It’s a mac attack of the highest order! And so deliciously satisfying.

see recipe, page 48 >>

nutrition info PER SERVE 1823kJ, protein 32g, total fat 14.7g (sat. fat 5.9g), carbs 41g, fibre 5g, sodium 283mg. rCarb exchanges 22⁄3. rGI estimate low. rGluten-free option.

44 JULY/AUGUST 2015 diabetic living

HAVE YOUR SAY Love our food? Tell us what you’d like to see in Diabetic Living in our online survey. Visit dlsurvey.com.au

nutrition info PER SERVE 2275kJ, protein 46g, total fat 14g (sat. fat 4.7g), carbs 53g, fibre 5g, sodium 639mg. rCarb exchanges 3½. rGI estimate low.

Chicken, leek and ricotta cannelloni with garlic crumbs Roll up for pipes of pleasure and toppings of taste. There’s delight in every bite.

see recipe, page 50 >>

diabetic living JULY/AUGUST 2015 45

nutrition info PER SERVE 1719kJ, protein 41g, total fat 9.3g (sat. fat 3.7g), carbs 36g, fibre 8g, sodium 255mg. rCarb exchanges 21⁄3. rGI estimate low. rGluten-free option.

Paprika pork stroganoff Lighten up an old favourite with low-fat cream and flavour galore.

see recipe, page 50 >>

46 JULY/AUGUST 2015 diabetic living

FOOD mains

Vegetable bolognese Supercharge your spag bol with lentils and wholemeal pasta. It’s fibre fabulous!

see recipe, page 51 >>

nutrition info PER SERVE 1762kJ, protein 20g, total fat 11.3g (sat. fat 3.5g), carbs 54g, fibre 14g, sodium 175mg. rCarb exchanges 32⁄3. rGI estimate low. rGluten-free option.

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FOOD mains

Cheesy broccoli carbonara PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 4 (AS A MAIN)

160g dried fettuccine or gluten-free pasta 300g broccoli, cut into small florets 1 Tbsp pine nuts 12 fresh sage leaves Extra virgin olive oil cooking spray 1 tsp cornflour or gluten-free cornflour 185ml can Nestlé Carnation Light & Creamy Evaporated Milk 125ml (½ cup) Philadelphia Extra Light Cream For Cooking 2 x 50g eggs 3 Tbsp reduced-fat grated cheese 20g parmesan shavings, to serve Freshly ground black pepper, to serve

spray. Bake for 5 minutes or until nuts are golden brown and sage leaves crisp. Set aside. 3 Put cornflour in a small bowl. Whisk in enough milk to form a smooth paste. Whisk in remaining milk, cream for cooking and eggs. Set aside. 4 Return pasta to pan. Add milk mixture and cook, stirring, over a medium heat for 5-6 minutes or until sauce thickens and coats pasta, adding a little of the reserved cooking liquid if mixture is too thick. Add broccoli and grated cheese and toss to combine. 5 To make salad, put all ingredients in a large bowl. Toss to combine. 6 Transfer pasta mixture to a platter. Sprinkle over parmesan, pine nuts and sage. Sprinkle with pepper and serve with salad. COOK’S TIP You can use 400g of fresh pasta in place of the dried pasta and cook, following pack instructions.

Salad 60g (2 cups) mixed salad leaves 2 Lebanese cucumbers, peeled into ribbons 1 punnet cherry tomatoes, halved

Macaroni bolognese pie 1 Cook pasta in a medium saucepan of boiling water, following pack instructions or until al dente, adding broccoli for the last 2 minutes. Drain and separate pasta and broccoli, reserving a little of the cooking liquid. 2 Meanwhile, preheat oven to 180°C (fan-forced). Line an oven tray with baking paper. Arrange pine nuts, in a single layer, on half of the prepared tray. Arrange sage leaves on the remaining half of tray. Spray leaves with cooking 48 JULY/AUGUST 2015 diabetic living

PREPARATION TIME: 15 MINS PLUS 1 HOUR COOLING AND 20 MINS RESTING COOKING TIME: 11⁄4 HOURS SERVES 6 (AS A MAIN)

2 tsp extra virgin olive oil 1 large carrot, finely chopped 1 stick celery, finely chopped 1 red capsicum, finely chopped 2 cloves garlic, crushed 400g extra-lean beef mince 400g can no-added-salt chopped tomatoes

125ml (½ cup) salt-reduced chicken stock or gluten-free stock 2 Tbsp no-added-salt tomato paste 1 tsp dried mixed herbs Cooking spray 300g dried macaroni or gluten-free pasta 8 x 50g eggs, lightly whisked 80g bocconcini, torn into pieces 20g parmesan, finely grated 75g (3 cups) mixed salad leaves, to serve 2 Lebanese cucumbers, peeled into ribbons, to serve

1 Heat oil in a large non-stick frying pan over a medium heat. Add carrot, celery, capsicum and garlic. Cook, stirring occasionally, for 2 minutes. Increase heat to high and add mince. Cook, stirring often, for 3 minutes or until mince browns. 2 Add tomato, stock, tomato paste and herbs to pan. Cover and bring to the boil over a high heat. Reduce heat to medium and simmer, covered, for 10 minutes. Cook, uncovered, for a further 15 minutes or until mixture has thickened. Transfer to a large bowl and set aside for 1 hour, or until completely cooled. 3 Meanwhile, preheat oven to 180°C (fan-forced). Spray a 22cm (base measurement) springform cake tin with cooking spray. Line base and sides with baking paper. Cook pasta in a medium saucepan of boiling water, following pack instructions or until al dente. Drain. Set aside to cool for 10 minutes. 4 Stir pasta, eggs, bocconcini and parmesan into mince mixture. Spoon into prepared tin, pressing down slightly. Bake for 40-45 minutes or until firm and set. Set aside in pan to rest for 20 minutes before turning out onto a plate. Combine salad leaves with cucumber and serve with pie.

Good for you

Yes, you can enjoy pasta, although, like all carbohydrates, you need to watch your portions and be smart with sauces and sides. Here’s how to choose the best type for you.

Fresh pasta

Made with wheat flour, egg, water and a little salt, fresh pasta is delicate in flavour and doesn’t swell as much as dried pasta when cooking. You need about 100g per serve (30g carbs, 2 exchanges). NUTRITION INFO (per 100g uncooked) 584kJ, protein 4.2g, total fat 0.3g (sat. fat 0.1g), carbs 28g, fibre 2.1g, sodium 3mg. rCarb exchanges 2. rGI estimate low.

Regular dried pasta

This low-GI pasta swells to double its volume when boiled and takes about twice the time to cook as fresh pasta. You need about 45g per serve (30g carbs, 2 exchanges). NUTRITION INFO (per 100g uncooked) 1474kJ, protein 11.2g, total fat 1.7g (sat. fat 0.3g), carbs 70g, fibre 3.2g, sodium 5mg. rCarb exchanges 42⁄3. rGI estimate low.

Wholemeal dried pasta

With four times the amount of fibre of regular dried pasta, this variety fills you up and is good for bowel health. Stick to about 45g per serve (30g carbs, 2 exchanges). NUTRITION INFO (per 100g uncooked) 1487kJ, protein 13g, total fat 2.5g (sat. fat 1.2g), carbs 69g, fibre 13g, sodium 30mg. rCarb exchanges 42⁄3. rGI estimate low.

Vetta Smart Pasta High Protein Low Carb

This newish product contains double the protein of regular dried pasta. It also has oat fibre, which triples the fibre, to keep you feeling fuller for longer, and 25 per cent fewer carbs. You need about 60g of this pasta per serve (30g carbs, 2 exchanges). NUTRITION INFO (per 100g uncooked) 1436kJ, protein 24.9g, total fat 2.2g (sat. fat 0.3g), carbs 50.5g, fibre 10g, sodium 35mg. rCarb exchanges 31⁄3. rGI estimate low.

Gluten-free pasta

Most gluten-free pasta is lower in protein and higher in carbs than regular pasta. Buckwheat pasta stands out due to its higher fibre and protein content, while Orgran Vegetable Rice Pasta is made from high-fibre brown rice. Stick to 40g per serve (30g carbs, 2 exchanges). NUTRITION INFO (Buckwheat pasta, per 100g uncooked) 1480kJ, protein 12.8g, total fat 0.7g (sat. fat 0g), carbs 73.6g, fibre 8g, sodium 10mg. rCarb exchanges 5. rGI estimate medium. NUTRITION INFO (Orgran Vegetable Rice Pasta, per 100g uncooked) 1492kJ, protein 6.8g, total fat 1.7g (sat. fat 0g), carbs 79.1g, fibre 4.8g, sodium 10mg. rCarb exchanges 5¼. rGI estimate medium. ➤

49

Chicken, leek and ricotta cannelloni with garlic crumbs PREPARATION TIME: 20 MINS PLUS 20 MINS COOLING COOKING TIME: 1 HOUR SERVES 4 (AS A MAIN)

Twirled through a luscious sauce or rolled in a cheesy bake, pasta can really make A MEAL!

50 JULY/AUGUST 2015 diabetic living

Cooking spray 1 Tbsp extra virgin olive oil 1 leek, halved lengthways, thinly sliced 2 cloves garlic, finely chopped 2 Tbsp water 500g chicken breast mince 75g (3 cups) baby spinach leaves 250g low-fat ricotta 50g egg, lightly whisked Freshly ground black pepper, to season 6 x 47g Latina Fresh Lasagne Sheets 750ml bottle Val Verde Passata 4 cups mixed garden salad (see Cook’s Tip), to serve Garlic crumbs 2 x 30g slices Italian bread 2 cloves garlic, peeled 10 sage leaves

1 Preheat oven to 180°C (fanforced). Line an oven tray with baking paper. Spray a 3L (12 cup) rectangular ovenproof dish with cooking spray. 2 Heat half the oil in a large non-stick frying pan over a medium heat. Add leek and garlic. Cook, stirring, for 3 minutes. Add water, cover and cook for 7-8 minutes or until leek is very soft. Increase heat to high and cook until all water is absorbed. Add mince and cook for 3-4 minutes or until mince is just

cooked. Transfer to a large bowl. Set aside to cool for 20 minutes. 3 Meanwhile, to make garlic crumbs, put bread, garlic and sage in a food processor. Process until coarse crumbs form. Stir in remaining oil. Spread mixture over prepared tray and bake for 10-12 minutes, turning twice, until crumbs are golden brown. Set aside. 4 Stir spinach, ricotta and egg into mince mixture. Season with pepper. Lay lasagne sheets on a clean surface. Cut each into 3 even pieces. With a long side of each piece facing you, divide filling between pieces. Roll up to enclose. Arrange tubes in prepared dish, stacking them in 2 layers. Pour passata over the tubes. Cover with a piece of baking paper, then a piece of foil. Bake for 40-45 minutes or until pasta is tender. Set aside, covered, for 10 minutes. 5 Sprinkle garlic crumbs over cannelloni and serve with salad. COOK’S TIP For a mixed garden salad, you can use salad leaves, celery, cucumber, cherry tomatoes and carrot.

Paprika pork stroganoff PREPARATION TIME: 10 MINS COOKING TIME: 15 MINS SERVES 4 (AS A MAIN)

200g Vetta Smart Pasta High Protein Low Carb Penne or Spirals, or gluten-free pasta

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

FOOD mains

2 tsp extra virgin olive oil 400g pork fillet, trimmed of fat, thinly sliced 250g button mushrooms, thinly sliced 1 brown onion, thinly sliced 1 clove garlic, crushed 2 Tbsp water 2 tsp smoked paprika 1 tsp cornflour or gluten-free cornflour 130g (½ cup) extra-light sour cream 125ml (½ cup) salt-reduced chicken stock or gluten-free stock 60ml (¼ cup) low-fat milk 2 Tbsp no-added-salt tomato paste 2 Tbsp no-added-salt tomato sauce Chopped flat-leaf parsley, to serve Freshly ground black pepper, to serve 4 cups mixed garden salad, to serve (see Cook’s Tip, opposite page)

1 Cook pasta in a medium saucepan of boiling water, following pack instructions or until al dente. Drain and set aside. 2 Meanwhile, heat half the oil in a large non-stick frying pan over a high heat. Add pork and cook for 2 minutes or until browned. Transfer to a plate. Heat remaining oil in pan over a medium-high heat. Add mushroom, onion and garlic. Cook, stirring, for 2 minutes. Add water and stir. Cover and cook, stirring occasionally, for 5-6 minutes or until mushroom is very soft. Remove lid and increase heat to high. Add paprika. Cook, stirring, for 1 minute.

3 Put cornflour in a medium bowl. Whisk in enough sour cream to form a smooth paste. Whisk in remaining sour cream followed by stock, milk, tomato paste and tomato sauce. Add mixture to pan with mushroom mixture and cook, stirring, over a medium heat until sauce thickens and comes to a simmer. Add pork and cook, stirring, for 1-2 minutes or until pork is just cooked. 4 Add pasta to pan and cook, tossing, for 1-2 minutes or until heated through. Divide between shallow serving bowls. Top with parsley and sprinkle with black pepper. Serve with salad. COOK’S TIP You can use 400g of fresh pasta in place of the dried pasta. Cook following pack instructions.

Vegetable bolognese PREPARATION TIME: 15 MINS COOKING TIME: 40 MINS SERVES 6 (AS A MAIN)

2 Tbsp extra virgin olive oil 1 large brown onion, finely chopped 1 large eggplant, finely chopped 1 large carrot, chopped 1 stick celery, chopped 2 cloves garlic, finely chopped 125ml (½ cup) red wine

3 tsp Massel Salt Reduced Chicken Style Stock Powder 750ml (3 cups) boiling water 400g can no-added-salt chopped tomatoes 2 Tbsp no-added-salt tomato paste 200g (1 cup) French-style dried lentils, rinsed and drained (see Cook’s Tip) 1 zucchini, chopped 300g wholemeal spaghetti, broken in half (if you like) or gluten-free pasta 60g parmesan, grated, to serve Chopped flat-leaf parsley, to serve Freshly ground black pepper, to serve

1 Heat oil in a large saucepan over a medium heat. Add onion, eggplant, carrot, celery and garlic. Cook, stirring often, for 5 minutes. Add wine and cook, stirring, for 2 minutes. 2 Add combined stock powder and water, tomato, tomato paste and lentils to pan. Cover and bring to the boil. Reduce heat to medium and simmer, partially covered, for 20 minutes. Add zucchini and simmer, uncovered, for a further 10 minutes or until lentils are tender and the mixture has thickened. 3 Meanwhile, cook pasta in a large saucepan of boiling water, following pack instructions or until al dente. Drain well. 4 Divide pasta between shallow serving bowls. Spoon over sauce and top with parmesan and parsley. Sprinkle with pepper and serve. COOK’S TIP French-style lentils are grown in Australia. They have a nutty flavour and hold their shape when cooked, so are ideal for use in soups and salads. ■

diabetic living JULY/AUGUST 2015 51

FOOD makeover

YOUR NEW...

He alt h y c la s s ic

Chicken laksa W

ith just a few clever swaps, our reinvention of this Asian soup can save you a third of the kilojoules of a traditional laksa without sacrificing any of the magic flavours. By using light coconut milk and eliminating extra oils, we’ve also cut the fat by a third (reducing the saturated fat by three-quarters) and lowered the sodium by a whopping 1000mg per serve. We’ve upped the goodness with plenty of vegies and lean chicken, and cut the carbs, so you’ll feel full without a BGL blowout.

2 tsp Massel Salt Reduced Chicken Style Stock Powder 250ml (1 cup) boiling water 185ml (¾ cup) TCC Light Coconut Milk 300g skinless chicken breast fillet, trimmed of fat, thinly sliced 8 cherry tomatoes, halved 1 carrot, halved lengthways, thinly diagonally sliced 100g green beans, trimmed, diagonally sliced 2 tsp brown sugar ¼ cup bean sprouts ¼ cup coriander leaves ¼ cup mint leaves Lime wedges, to serve

Chicken laksa PREPARATION TIME: 10 MINS COOKING TIME: 10 MINS SERVES 2 (AS A MAIN)

75g dried rice vermicelli 1½ Tbsp laksa paste or gluten-free laksa paste

52 JULY/AUGUST 2015 diabetic living

1 Put noodles in a small heatproof bowl. Cover with boiling water. Set aside for 10 minutes or until noodles soften. Drain well and divide between serving bowls. 2 Meanwhile, put laksa paste, stock powder, water and coconut

milk in a medium saucepan over a medium heat and stir to combine. Bring to a simmer. Add chicken, tomato, carrot and beans and cook for 6-7 minutes or until chicken is just cooked. Stir in brown sugar. 3 Using a ladle, spoon laksa mixture over noodles. Top with bean sprouts, coriander and mint leaves. Serve with lime wedges. COOK’S TIPS For a delicious seafood flavour, you can replace the chicken with 500g green prawns, peeled and deveined. If you prefer, replace the coriander leaves with basil and the lime wedges with lemon. You’ll find rice vermicelli in the pasta aisle of the supermarket. ■

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY ANDY LEWIS STYLING JENN TOLHURST FOOD PREPARATION THERESSA KLEIN

Who would’ve thought this restaurant A-lister would be on the healthy menu? Lighter and leaner, it’s a one-pot screamer not to be missed!

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

How our food works

nutrition info

for you see page 94

PER SERVE 1772kJ, protein 40g, total fat 9g (sat. fat 4.6g), carbs 41g, fibre 5g, sodium 375mg. r Carb exchanges 22⁄3. r GI estimate medium. r Gluten-free option.

Chicken laksa Fresh and feisty, it’s low in fat, sodium and kilojoules – and it tastes amazing!

see recipe, opposite page

53

FOOD mains

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

54

nutrition info PER SERVE 1822kJ, protein 35g, total fat 13.1g (sat. fat 4.9g), carbs 39g, fibre 10g, sodium 295mg. r Carb exchanges 22⁄3. r GI estimate low. r Gluten free.

Mexican beef stuffed potatoes Say olé to these spicy little spuds – they’re seriously hot stuff!

see recipe, page 62 >>

gluten free

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How our food works

nutrition info

for you see page 94

Left: PER SERVE 1853kJ, protein 41g, total fat 13.9g (sat. fat 6.4g), carbs 34g, fibre 7g, sodium 557mg. r Carb exchanges 21⁄3. r GI estimate low. r Gluten-free option. Below: PER SERVE 1947kJ, protein 38g, total fat 16.8g (sat. fat 3.1g), carbs 34g, fibre 12g, sodium 153mg. r Carb exchanges 21⁄3. r GI estimate low. r Gluten-free option.

Green chicken curry pie Cultures combine beneath a layer of flaky pastry. Aussie or Asian? It’s a Thai!

see recipe, page 62 >>

GROCERIES Tomato puree: Use in pasta sauces or soups, or freeze in a small airtight container for up to 6 months. Curry paste: Add to leftover vegies, along with some tofu for protein, and serve with rice. Curry paste can also be used to make fish cakes. Coconut milk: Use in soups, curries and co*cktails, or freeze in ice-cube trays for later use. For a great brekkie, soak chia seeds overnight in a mixture of coconut milk and low-fat yoghurt. Serve topped with fresh seasonal fruit. Wraps: Fill with your favourite healthy sandwich fillings for an easy lunch. Wraps are also an ideal alternative to bread for a toastie. Noodles: Add to stir-fries and soups, or serve in place of rice with your next curry.

56 JULY/AUGUST 2015 diabetic living

Sesame-crusted chicken with roasted vegies It’s crunch time for this roast with the most, and it’s all crispylicious!

see recipe, page 62 >>

FOOD mains nutrition info PER SERVE 1674kJ, protein 26g, total fat 14.3g (sat. fat 3.7g), carbs 38g, fibre 8g, sodium 545mg. r Carb exchanges 2½. r GI estimate low. r Gluten free.

Salmon, potato and capsicum frittata You get plenty of bang for your buck with this vegie-laden super-slice.

see recipe, page 63 >>

diabetic living JULY/AUGUST 2015 57

Avocado, chilli and cheese quesadillas Give this food-court favourite a hearty Mexican wave. Bean there, loved that!

see recipe, page 63 >>

nutrition info Left: PER SERVE 1883kJ, protein 21g, total fat 14g (sat. fat 5.7g), carbs 54g, fibre 8g, sodium 678mg. r Carb exchanges 32⁄3. r GI estimate medium. r Gluten-free option. Below: PER SERVE 1902kJ, protein 38g, total fat 17.9g (sat. fat 5.9g), carbs 32g, fibre 8g, sodium 615mg. r Carb exchanges 2. r GI estimate low. r Gluten-free option

FRUIT AND VEGETABLES Onions: Thinly slice leftover red onion and add it to salads or sandwiches. The brown onion works well in pasta sauces, curries or soups. Cabbage: Shred and use in salads or add to soups for the last 3 minutes of cooking. Also great in wonton fillings. Avocado: For a perfect brekkie, toast a slice of wholemeal grain bread, spread with mashed avocado, then top with tomato and a poached egg. Sprinkle with pepper and parmesan shavings. Serve with a small glass of juice. Chilli: Finely chop or slice and add to stir-fries, curries or dips. CHILLED Sour cream: Dollop on baked potato or add to dressings and sauces. Use in cakes and slices instead of margarine.

Easy tuna, leek and corn soufflés Fine-tuna the bake with golden gems, a fluffy finish – and a nifty Med salad.

58 JULY/AUGUST 2015 diabetic living

see recipe, page 64 >>

FOOD mains

GOOD for YOU If you haven’t tried Chinese cabbage, or wombok, now is the time! It’s the second-most nutrient-dense vegie in the world, behind watercress, and is virtually carbohydrate free. Highly versatile, it can be added to salads, stir-fries and soups for a nourishing boost.

Chilli spiced pork salad Use your noodle and try this Asian-inspired quickie. It’ll spice up your life!

see recipe, page 64 >>

nutrition info PER SERVE 2027kJ, protein 45g, total fat 14.1g (sat. fat 2.7g), carbs 45g, fibre 6g, sodium 235mg. r Carb exchanges 3. r GI estimate medium. r Gluten-free option.

diabetic living JULY/AUGUST 2015 59

Master THE

MARKET

If you’ve recently been diagnosed with diabetes and need help with your food shopping, here’s how to push your trolley in the right direction

W

hen you, or your loved one, have diabetes, the weekly shop can be a little daunting. And while your diabetes care team can tailor a meal plan for you, it’s also important to know how to shop smart in the supermarket. It’s as simple as starting at the perimeter of the store and finishing in the aisles. FRUIT AND VEG Government guidelines recommend you fill half your plate with vegetables. Salad vegies, greens and herbs have minimal amounts of carbohydrate, so stock up on these. Starchy vegies like potato, sweet potato and corn are not off limits but they are higher in carbs, so only fill a quarter of your plate with these. And aim to have two pieces of fruit each day. For variety, blend them into smoothies, or enjoy them with your morning cereal. MEAT, SEAFOOD AND DELI Fresh fish, lean cuts of meat, skinless chicken breast and eggs

60

are a great base to any meal as they are filling, rich in protein and have little effect on your BGLs. Your serving size should clock in at about 120g. Deli meats, such as ham, salami and devon, tend to be higher in salt and fat, so limit these.

BAKERY Look for wholegrain, wholemeal and thinly-sliced breads, as thicker slices increase the serving size and can double your carb intake. Avoid sweet biscuits, cakes and doughnuts, which have added sugar and fat.

FRIDGE AND FREEZER Dairy THE AISLES These inner sections foods such as cheese, Greek-style are your last ports of call. Your or plain yoghurt and milk are trolley will be full of fresh produce important sources of protein by this point, leaving little room and calcium. Choose for processed foods. Skip reduced-fat varieties the aisles that contain to help keep your chocolate, chips, Write up your list waistline trim and fruit juice and soft before you go reserve high-sugar drinks – these are shopping – and stick products – like occasional foods. to it. It’ll help you ice-cream and Choose wholegrain avoid buying on flavoured yoghurts – cereals, wholemeal impulse. for occasional treats as pasta and basmati rice, these have a greater which should take up effect on BGLs. Stock up on a quarter of your serving frozen vegies, including beans, plate. ‘No added salt’ legumes, peas, carrots and stir-fry mixes, as vegetables and canned fish are these are nutritious and can be also great pantry staples. heated quickly. Frozen fish fillets are also easy weeknight options.

Top tip

FOOD mains

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

GROCERIES 185g can tuna in springwater 3 x 125g can red kidney beans 400g can Trident Light Coconut Milk 410g can no-added-salt tomato puree 210g jar green curry paste 105g can red salmon 140g container Massel Salt Reduced Chicken Style Stock Powder 440g pkt Kan Tong Thin Rice Wok Ready Noodles 260g pkt (6) Wattle Valley Soft Lite White Wraps

FRUIT AND VEGETABLES 2 brown onions 2 red onions 300g orange sweet potato 1 small knob ginger 1 leek 200g broccoli 2 parsnips 1 red capsicum

8 brussels sprouts 4 carrots 1 Lebanese cucumber ½ Chinese cabbage (wombok) 150g green beans 1 large tomato 1 zucchini 150g baby spinach leaves 40g mixed salad leaves 1 bunch flat-leaf parsley 1 bunch coriander 1 small avocado 1 small red chilli 4 x 100g Carisma potatoes 2 limes

MEAT & POULTRY 500g skinless chicken breast fillet 300g piece pork fillet 200g extra-lean beef mince

CHILLED 300g container extra-light sour cream 16 kalamata olives

FREEZER 1kg pkt 25% reduced-fat puff pastry 500g pkt frozen corn kernels

HAVE AT HOME Cooking spray Olive oil and extra virgin olive oil Sesame oil Wholemeal plain flour 8 x 50g eggs 8 garlic cloves Sesame seeds Honey Balsamic vinegar Chinese five-spice powder Mexican chilli powder Chilli flakes Sweet chilli sauce Reduced-fat grated cheese Low-fat milk and skim milk Balsamic glaze Freshly ground black pepper diabetic living JULY/AUGUST 2015 61

Mexican beef stuffed potatoes

Put 2 potatoes on each serving plate and gently push them open. Spoon mince mixture evenly between potatoes. Top with sour cream, avocado, tomato, cheese and coriander. Sprinkle with pepper and serve with lime wedges, if using.

PREPARATION TIME: 10 MINS COOKING TIME: 20 MINS SERVES 2 (AS A MAIN)

4 x 100g Carisma potatoes, washed, dried ½ tsp olive oil ½ brown onion, finely chopped 1 clove garlic, crushed 200g extra-lean beef mince 1 tsp Mexican chilli powder 125g can red kidney beans, rinsed and drained ½ x 410g can no-added-salt tomato puree 2 Tbsp extra-light sour cream ¼ avocado, finely chopped 1 large tomato, chopped 2 Tbsp 30% reduced-fat grated cheese 1⁄3 cup coriander leaves Freshly ground black pepper, to serve 2 lime wedges, to serve (optional)

1 Prick potatoes all over with a fork. Put directly onto microwave turntable. Cook on medium/50% for 16-20 minutes, or until potatoes are tender when tested with the tip of a knife. Wrap in foil and set aside. 2 Meanwhile, heat oil in a medium non-stick frying pan over a medium-high heat. Add onion, garlic and mince. Cook, stirring often, for 5-6 minutes or until mince is browned and cooked through. Stir in chilli powder and kidney beans. Cook, stirring, for 1 minute. Add tomato puree and cook for 2 minutes. 3 Cut a deep cross in each potato, cutting almost all the way through. 62 JULY/AUGUST 2015 diabetic living

Green chicken curry pie PREPARATION TIME: 15 MINS COOKING TIME: 35 MINS SERVES 2 (AS A MAIN)

½ tsp olive oil 1 brown onion, cut into thin wedges 1 Tbsp green curry paste or gluten-free curry paste 2 Tbsp wholemeal plain flour or gluten-free flour 2 tsp Massel Salt Reduced Chicken Style Stock Powder 250ml (1 cup) boiling water 80ml (1⁄3 cup) Trident Light Coconut Milk 2 Tbsp skim milk 250g skinless chicken breast fillet, cut into 2cm cubes 200g broccoli, cut into small florets 50g (2 cups) baby spinach 1 sheet 25% reduced-fat puff pastry or gluten-free puff pastry 50g egg, lightly whisked 40g (1½ cups) mixed salad leaves, to serve

1 Preheat oven to 210°C (fanforced). Line an oven tray with baking paper. Put a rectangular 750ml (3 cup) ovenproof dish on prepared tray. 2 Heat oil in a medium non-stick saucepan over a medium heat.

Add onion and cook, stirring occasionally, for 7 minutes or until onion begins to soften. Add curry paste and cook, stirring, for 1 minute. Add flour and cook, stirring, for 1 minute. Remove pan from heat and gradually whisk in combined stock powder and water until sauce is smooth. Add coconut milk and milk, and whisk to combine. 3 Return pan to stovetop and cook, stirring, over a medium heat for 3-4 minutes or until the mixture thickens and comes to a simmer. Remove pan from heat. Add chicken, broccoli and spinach, and stir to combine. Spoon mixture into the prepared dish. 4 Lay pastry sheet on a clean surface. Cut 4 x 1cm thick strips of pastry from the perimeter of the sheet. Brush rim of dish with a little egg and press pastry strips around rim. Brush with egg. Top with remaining pastry, rolling out slightly, if needed, to fit. Trim edges. Brush with a little egg. Cut a few small slits in the top of the pastry. Bake for 18-20 minutes or until pastry is golden brown. 5 Serve pie with salad leaves. COOK’S TIP If you prefer a fish pie, you simply replace the chicken with boneless fish fillets and the green curry paste with red curry paste.

Sesame-crusted chicken with roasted vegies PREPARATION TIME: 10 MINS COOKING TIME: 25 MINS SERVES 2 (AS A MAIN)

FOOD mains 2 x 125g skinless chicken breast fillets, trimmed of fat 50g egg, lightly whisked 1½ Tbsp wholemeal plain flour or gluten-free plain flour 1½ Tbsp sesame seeds 2 tsp extra virgin olive oil 3 Tbsp chopped flat-leaf parsley, to serve Freshly ground black pepper, to serve Roasted vegies 2 parsnips, cut into chunks 8 brussels sprouts, trimmed, halved 2 carrots, cut into chunks 1 Tbsp honey 2 tsp extra virgin olive oil 2 cloves garlic, crushed 2 Tbsp balsamic vinegar

1 Preheat oven to 200°C (fanforced). Line a medium roasting pan and a small roasting pan with baking paper. 2 To make roasted vegies, put vegies, honey, oil, garlic and 1 Tbsp of the vinegar in a bowl. Toss to coat. Arrange vegies in a single layer in medium prepared pan. Add to oven and roast for 25 minutes. 3 Meanwhile, dip chicken in egg, then in combined flour and sesame seeds. Heat oil in a medium non-stick frying pan over a medium-high heat. Add chicken and cook for 2 minutes on each side or until browned. Transfer to the small prepared pan. 4 Roast chicken for 8-10 minutes or until chicken is cooked through and vegies are tender. Drizzle remaining vinegar over vegies and season with pepper. Toss to coat. Divide vegies between serving bowls. Slice chicken and arrange on vegies. Sprinkle with parsley. Serve. COOK’S TIP If you like, you can use boneless fish fillets in place of chicken and zucchini instead of brussels sprouts.

mixture over vegie mixture. Bake for 30 minutes or until frittata is set. Set aside for 5 minutes. 4 Sprinkle over extra parsley and serve with spinach leaves. COOK’S TIP

Salmon, potato and capsicum frittata PREPARATION TIME: 15 MINS COOKING TIME: 35 MINS SERVES 2 (AS A MAIN)

Cooking spray 300g orange sweet potato, chopped 80ml (1⁄3 cup) water ½ red capsicum, cut into chunks 1 zucchini, cut into chunks 2 cloves garlic, crushed 1 red onion, cut into wedges 8 kalamata olives, pitted, quartered ¼ cup roughly torn flat-leaf parsley leaves 105g can red salmon, drained, flaked 3 x 50g eggs 125ml (½ cup) low-fat milk Freshly ground black pepper, to season Extra flat-leaf parsley leaves, to serve 25g (1 cup) baby spinach, to serve

1 Preheat oven to 200°C (fanforced). Spray a 750ml (3 cup) ovenproof dish with cooking spray. Line base and sides with baking paper. 2 Put sweet potato and water in a medium microwave dish. Cover and cook on high/100% for 5 minutes or until sweet potato is just tender. Drain and set aside for 5 minutes to cool slightly. 3 Put capsicum, zucchini, garlic, onion, olives, parsley and sweet potato in a large bowl and toss to combine. Transfer vegie mixture to prepared dish and sprinkle over salmon. Put eggs and milk in a medium bowl. Season with pepper and whisk to combine. Pour egg

You can replace the sweet potato with pumpkin, the zucchini with a baby eggplant, the parsley with basil and the salmon with tuna.

Avocado, chilli and cheese quesadillas PREPARATION TIME: 10 MINS COOKING TIME: 5 MINS SERVES 2 (AS A MAIN)

4 x Wattle Valley Lite White Soft Wraps or gluten-free wraps ¼ small avocado, mashed Zest and freshly squeezed juice of ½ lime ¼ small red chilli, deseeded, finely chopped 2 x 125g cans red kidney beans, rinsed, drained, roughly mashed 40g (½ cup) grated reduced-fat cheese Lime wedges, to serve (optional) Salad 50g (2 cups) baby spinach ½ red capsicum, cut into short, thin strips 1 carrot, peeled into ribbons Balsamic glaze, to serve

1 Lay 2 wraps on a clean surface. Combine avocado, lime zest and juice, and chilli in a small bowl. Spread mixture evenly over wraps. Sprinkle over beans and cheese. Top with remaining 2 wraps. ➤ diabetic living JULY/AUGUST 2015 63

2 Preheat a flat sandwich press. Put 1 wrap stack on the press. Cook until wrap is crisp and cheese has melted. Transfer to a board. Repeat with remaining stack. Cut stacks into quarters and put on serving plates. 3 Toss salad ingredients in a medium bowl. Drizzle over balsamic glaze. Serve with quesadillas and lime wedges, if using. COOK’S TIP If you don’t have a sandwich press, spray stacks with cooking spray and cook in a large non-stick frying pan over a medium heat until toasted.

Easy tuna, leek and corn soufflés PREPARATION TIME: 15 MINS COOKING TIME: 35 MINS SERVES 2 (AS A MAIN)

Cooking spray 1 tsp extra virgin olive oil 1 leek, halved lengthways, washed, thinly sliced 1 clove garlic, crushed 2 Tbsp water 150g (1 cup) frozen corn kernels Freshly ground black pepper, to season 2 Tbsp wholemeal plain flour or gluten-free flour 250ml (1 cup) low-fat milk 3 eggs, separated 20g (¼ cup) 30% reduced-fat grated cheese 185g can tuna in springwater, drained, flaked

25g (1 cup) baby spinach leaves 8 kalamata olives 1 Lebanese cucumber, peeled into ribbons

1 Preheat oven to 190°C (fanforced). Spray two 500ml (2 cup) rectangular ovenproof dishes with cooking spray. Heat oil in a medium non-stick frying pan. Add leek and garlic. Cook, stirring often, for 2 minutes. Add water. Cover and cook, stirring once, for 6-7 minutes or until leek is very soft. Add corn and cook, stirring, for 1 minute. Season with pepper and transfer to a medium bowl. 2 Remove pan from heat and add flour. Gradually add milk, whisking until smooth. Cook, stirring, over a medium heat for 3-4 minutes or until sauce thickens and comes to a simmer. Add milk mixture to vegetables and stir to combine. Set aside for 5 minutes to cool slightly. Stir in egg yolks, cheese and tuna. 3 Using electric beaters, whisk eggwhites until soft peaks form. Add to tuna mixture. Using a large metal spoon, fold in eggwhites until just combined. Spoon mixture carefully between the 2 prepared dishes. Put on an oven tray and bake for 20 minutes or until the tops are puffed and golden brown. 4 Meanwhile, to make salad, put all ingredients in a medium bowl and toss to combine. Serve with soufflés.

Chilli spiced pork salad Salad ¼ red onion, cut into thin slivers 1⁄3 cup flat-leaf parsley leaves

64 JULY/AUGUST 2015 diabetic living

PREPARATION TIME: 15 MINS COOKING TIME: 10 MINS SERVES 2 (AS A MAIN)

300g pork fillet, trimmed of fat 1 tsp Chinese five-spice powder ¼ tsp chilli flakes 1 clove garlic, crushed Zest of 1 lime 1 Tbsp extra virgin olive oil 220g Kan Tong Thin Rice Wok Ready Noodles 1 cup finely shredded Chinese cabbage (wombok) ½ red onion, cut into very thin slivers 1 carrot, peeled into ribbons 150g green beans, trimmed, diagonally sliced ½ cup coriander leaves 1 Tbsp freshly squeezed lime juice 1 Tbsp sweet chilli sauce or gluten-free sweet chilli sauce 1 tsp sesame oil 2cm piece ginger, finely grated Extra 1 clove garlic, crushed Extra coriander leaves, to serve

1 Put pork, five-spice, chilli flakes, garlic, lime zest and 2 tsp of the olive oil in a shallow dish. Toss to coat. Set aside for 10 minutes (or longer, if time permits) to marinate. Put noodles in a large heatproof bowl and cover with boiling water. Set aside for 10 minutes. Drain and set aside. 2 Add cabbage, onion, carrot, beans and coriander to noodles and toss to combine. Put lime juice, sweet chilli sauce, sesame oil, ginger, garlic and 1 tsp of the remaining olive oil in a small bowl and whisk to combine. Pour over noodle mixture. Toss to combine. 3 Heat remaining olive oil in a small non-stick frying pan over a medium-high heat. Add pork and reduce heat to medium. Cook, turning often, for 7-8 minutes, until pork is just cooked. Transfer to a plate, cover with foil. Set aside for 2-3 minutes to rest. Divide salad between serving bowls. Diagonally slice pork and arrange on salad. Sprinkle with coriander. Serve. ■

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY ANDRE MARTIN STYLING STEPHANIE SOUVLIS FOOD PREPARATION MAX ADEY

FOOD mains

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Lamb with date and pistachio couscous Give your meat and vegies a Moroccan makeover – this one’s a bit of a sweetie!

see recipe, page 70 >>

How our food works

nutrition info

for you see page 94

PER SERVE 1917kJ, protein 32g, total fat 15.8g (sat. fat 4.8g), carbs 42g, fibre 9g, sodium 195mg. r Carb exchanges 2¾. r GI estimate medium.

66 JULY/AUGUST 2015 diabetic living

FOOD mains

Cooking for one

Dine in style every night with our menu of quick and easy, fuss-free meals nutrition info PER SERVE 1741kJ, protein 19g, total fat 13.9g (sat. fat 3.9g), carbs 50g, fibre 7g, sodium 748mg. r Carb exchanges 31⁄3. r GI estimate medium. r Gluten-free option.

Chargrilled vegies on Turkish Eggplant, zucchini, ricotta and salad – plus a supersized mushroom – really make this sanga stack up!

see recipe, page 70 >> 67

GOOD for YOU Use zesty flavours to boost the taste without adding salt and kilojoules. Here, we used lime, garlic and spices instead of taco seasoning, which reduced the sodium by more than 500mg. If you’re eating gluten free, always check the labels of packaged spices.

Fennel and paprika pork tacos When it comes to this crunchy Mexican number, three’s certainly not a crowd!

see recipe, page 71 >>

gluten free

nutrition info PER SERVE 1833kJ, protein 30g, total fat 15.8g (sat. fat 2.6g), carbs 36g, fibre 6g, sodium 133mg. r Carb exchanges 21⁄3. r GI estimate medium. r Gluten free.

68 JULY/AUGUST 2015 diabetic living

nutrition info

FOOD mains

PER SERVE 1701kJ, protein 34g, total fat 10.5g (sat. fat 1.8g), carbs 37g, fibre 10g, sodium 731mg. r Carb exchanges 2½. r GI estimate low. rGluten-free option.

Mint, chilli and garlic prawns This zesty twist on a classic dish marries seafood with salad and sourdough.

see recipe, page 71 >>

69

Tickle your tastebuds with DELICIOUS dishes from the world’s most exotic cuisines

Lamb with date and pistachio couscous

Chargrilled vegies on Turkish

PREPARATION TIME: 10 MINS COOKING TIME: 5 MINS SERVES 1 (AS A MAIN)

PREPARATION TIME: 10 MINS COOKING TIME: 5 MINS SERVES 1 (AS A MAIN)

2 Tbsp couscous 60ml (¼ cup) freshly squeezed orange juice Olive oil cooking spray 3 trim lamb cutlets, trimmed of fat Freshly ground black pepper, to season 3 dried dates, finely chopped 2 tsp unsalted pistachios, finely chopped 3 Tbsp chopped flat-leaf parsley 40g (1⁄3 cup) drained roasted red capsicum strips, chopped 100g green beans, trimmed, steamed, to serve

Olive oil cooking spray 1 slender eggplant, thinly sliced lengthways 1 zucchini, thinly sliced lengthways 1 large cap mushroom, trimmed 2 Tbsp chopped flat-leaf parsley 1 tsp balsamic vinegar 1 tsp extra virgin olive oil Freshly ground black pepper, to season 3 Tbsp low-fat fresh ricotta 100g piece Turkish bread or glutenfree bread, split and toasted ½ cup mixed salad leaves

1 Put couscous in a small heatproof bowl. Put orange juice in a small saucepan and bring to a simmer. Pour over couscous and stir to combine. Cover with a plate and set aside for 3-4 minutes or until liquid is absorbed. 2 Meanwhile, preheat a chargrill plate on medium-high. Spray lamb with cooking spray and season with pepper. Add to chargrill and cook for 2 minutes on each side for medium, or until cooked to your liking. Transfer to a plate. 3 Add dates, pistachios, parsley and capsicum to couscous. Stir to combine. Spoon onto a serving plate. Serve with lamb and beans.

1 Preheat a chargrill plate on medium-high. Spray eggplant, zucchini and mushroom with cooking spray. Add vegetables to chargrill (in batches, if necessary) and cook, turning once, for 4-5 minutes, or until tender. Transfer to a bowl. Add parsley, vinegar, oil and pepper to bowl and toss gently to combine. Set aside for 5 minutes to cool slightly. 2 Spread ricotta over toasted bread base. Arrange chargrilled vegetable mixture on ricotta. Top with salad leaves. Add bread top and serve.

COOK’S TIP Replace pistachios with almonds, and the capsicum with eggplant. 70 JULY/AUGUST 2015 diabetic living

COOK’S TIP If you prefer, you can use a small red capsicum instead of eggplant and zucchini, and chopped basil in place of parsley.

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY ANDY LEWIS STYLING JENN TOLHURST FOOD PREPARATION THERESSA KLEIN

FOOD mains

FOOD mains

4 Divide cabbage and carrot between taco shells. Thinly diagonally slice pork and arrange on top of vegetables. Combine yoghurt and lime juice and drizzle over pork. Sprinkle over shallot and serve with a lime wedge.

Fennel and paprika pork tacos PREPARATION TIME: 10 MINS PLUS 15 MINS MARINATING COOKING TIME: 15 MINS SERVES 1 (AS A MAIN)

1 tsp fennel seeds 1 tsp smoked paprika 1 clove garlic, finely chopped 1 Tbsp freshly squeezed lime juice 1 tsp extra virgin olive oil 100g lean pork fillet, trimmed of fat 3 Mission Regular Taco Shells 1 cup finely shredded cabbage 1 small carrot, coarsely grated 2 Tbsp low-fat Greek-style plain yoghurt Freshly squeezed juice of ½ lime 1 green shallot, trimmed, thinly diagonally sliced Lime wedge, to serve

1 Preheat oven to 180°C (fanforced). Line a small ovenproof dish with baking paper. Using a mortar and pestle, roughly grind fennel seeds (see Cook’s Tip). Add paprika and garlic and crush until well combined. Stir in lime juice and oil. Put pork in a bowl. Add fennel mixture and turn to coat. Set aside for 15 minutes to marinate. 2 Heat a small non-stick frying pan over a medium-high heat. Add pork and cook, turning often, for 2-3 minutes or until browned. Transfer to prepared dish and roast for 10-12 minutes or until juices run clear when tested with a skewer. Set aside to rest. 3 Meanwhile, put taco shells on an oven tray. Bake for 5 minutes or until taco shells are crisp.

COOK’S TIP If you don’t have a mortar and pestle, just put the fennel seeds in a small plastic bag and crush with a wooden rolling pin.

Mint, chilli and garlic prawns

2 Preheat a chargrill plate on medium-high. Spray each bread slice with cooking spray and add to chargrill. Cook for 1-2 minutes on each side or until toasted. Transfer to a plate. Add prawns to chargrill and cook, turning occasionally, for 3-4 minutes or until just cooked. 3 Put tomato, carrot and extra mint leaves in a small bowl and toss to combine. Arrange on a serving plate. Drizzle with a little balsamic glaze. Serve with prawns, chargrilled bread and lime wedge. COOK’S TIPS To reduce the heat, replace the chilli with a 2cm piece of fresh ginger, finely grated. You can use cherry tomatoes, halved, instead of regular tomato, if you prefer. ■

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

250g green prawns, peeled and deveined, tails intact 1 clove garlic, finely chopped or crushed ½ birdseye chilli, deseeded, finely chopped Zest of ½ lime 1 Tbsp finely shredded mint 2 tsp extra virgin olive oil Extra virgin olive oil cooking spray 2 x 25g slices sourdough bread or gluten-free bread 2 tomatoes, cut into chunks 1 carrot, cut into thin sticks Extra ¼ cup mint leaves Balsamic glaze, to serve Lime wedge, to serve

1 Put prawns, garlic, chilli, lime zest, mint and oil in a medium bowl. Toss to coat. Set aside for 10 minutes to marinate (or leave for longer, if you prefer). diabetic living JULY/AUGUST 2015 71

Guest

INGREDIENT

One potato, two potato, low-GI potato... Yes! This

not-so-humble spud has a lovely creamy flavour, and is BGL friendly

Why we love… Carisma potatoes

● Carisma potatoes have a GI value of 55 (other varieties have an average of 77) and are the only certified potatoes in Australia to carry the official low-GI symbol, awarded by the Glycemic Index Foundation. ● Proudly Australian grown, they are low in fat, packed with nutrients and simply taste great.

72 JULY/AUGUST 2015 diabetic living

● Versatile Carisma potatoes are full of flavour and can be boiled, mashed or roasted. To achieve the low-GI rating, cook the potatoes until al dente. It’s so easy – just follow the instructions on the pack. ● You’ll find Carisma potatoes exclusively at Coles supermarkets. carismapotatoes.com.au

SPONSORED feature Creamy potato and pumpkin bake PREPARATION TIME: 15 MINS COOKING TIME: 2 HOURS SERVES 6 (AS AN ACCOMPANIMENT)

600g Carisma potatoes, peeled, thinly sliced 125ml (½ cup) water 750g butternut pumpkin, peeled and deseeded, thinly sliced Cooking spray 1 tsp extra virgin olive oil 1 leek, halved lengthways, thinly sliced 2 cloves garlic, crushed 300g extra-light sour cream 250ml (1 cup) low-fat milk 50g egg Freshly ground black pepper, to season 40g grated reduced-fat cheese

40g thinly sliced prosciutto, chopped Chopped chives, to serve (optional)

1 Arrange potato slices in a large, shallow microwave dish. Add 60ml (¼ cup) of the water. Cover and cook on high/100% for 4 minutes. Drain and set aside. Put pumpkin in dish and add remaining water. Cover and cook on high/100% for 4 minutes. Drain and set aside. 2 Preheat oven to 170°C (fanforced). Line an oven tray with baking paper. Spray a 2L (8 cup) rectangular ovenproof dish with cooking spray. Heat oil in a medium non-stick frying pan over a medium heat. Add leek and garlic. Cook, stirring often, for 6-7 minutes or until leek softens.

Set aside. Whisk sour cream, milk, egg and pepper in a bowl. 3 Arrange a third of the pumpkin in prepared dish. Top with a little leek mixture, then some sour cream mixture. Add a third of the potato. Top with a little leek mixture, then some sour cream mixture. Continue layering, finishing with a potato layer. Top with remaining sour cream mixture. Put on prepared tray. Cover with a piece of baking paper, followed by a piece of foil. Bake for 1 hour. 4 Remove foil and baking paper. Bake for 15 minutes. Sprinkle with cheese and prosciutto. Bake for a further 30 minutes or until vegetables are tender and top is golden brown. Set aside for 10 minutes to rest. Sprinkle with chives, if you like, and serve. ➤

gluten free

How our food works

nutrition info

for you see page 94

PER SERVE 801kJ, protein 10g, total fat 6.4g (sat. fat 3g), carbs 21g, fibre 5g, sodium 251mg. r Carb exchanges 11⁄3. r GI estimate low. r Gluten free.

73

SPONSORED feature

Chargrilled chicken, potato and egg salad PREPARATION TIME: 10 MINS COOKING TIME: 25 MINS SERVES 4 (AS A LIGHT MEAL)

450g Carisma potatoes, unpeeled 4 x 50g eggs, at room temperature Olive oil cooking spray 400g skinless chicken breast fillets, cut through centre into 2 pieces Freshly ground black pepper, to season 1 red capsicum, cut into short, thin strips 12 small cos leaves, torn

1 Lebanese cucumber, halved lengthways, diagonally sliced Dressing 3 Tbsp 97% fat-free mayonnaise or gluten-free mayonnaise 1½ Tbsp freshly squeezed lemon juice 1½ Tbsp boiling water 3 tsp drained capers, finely chopped 1 Tbsp chopped flat-leaf parsley Freshly ground black pepper, to season

1 Put potatoes in a large saucepan and cover with plenty of cold water. Cover and bring to the boil.

nutrition info PER SERVE 1124kJ, protein 31g, total fat 6.4g (sat. fat 1.8g), carbs 19g, fibre 3g, sodium 361mg. r Carb exchanges 11⁄3. r GI estimate low. r Gluten-free option.

74 JULY/AUGUST 2015 diabetic living

Reduce heat to medium and cook, partially covered, for 20-25 minutes or until potatoes are just tender. Add eggs for the last 5 minutes of cooking. Drain and set aside. 2 Meanwhile, preheat a chargrill pan on medium-high. Spray chicken with cooking spray. Season with pepper. Add to chargrill and cook for 2 minutes on each side or until cooked through. Transfer to a plate. 3 To make dressing, whisk mayonnaise, lemon juice, water and capers in a small bowl. Stir in parsley and season with pepper. 4 Toss capsicum, lettuce and cucumber in a medium bowl. Divide between serving plates. Slice potatoes and arrange on salad. Peel and quarter eggs and arrange on salad. Top with chicken, drizzle over dressing and serve.

nutrition info PER SERVE 1022kJ, protein 13g, total fat 7.7g (sat. fat 3.3g), carbs 28g, fibre 4g, sodium 186mg. r Carb exchanges 2. r GI estimate low. r Gluten-free option.

Cheese and ham croquettes PREPARATION TIME: 15 MINS PLUS 15 MINUTES COOLING AND 20 MINS CHILLING COOKING TIME: 50 MINS SERVES 6 (3 PER PERSON, AS A LIGHT MEAL)

700g Carisma potatoes, unpeeled 20g light margarine 1 egg yolk (from 50g egg) 80g salt-reduced shaved leg ham or gluten-free ham, finely chopped 80g (1 cup) reduced-fat grated cheese Freshly ground black pepper, to season 55g (1⁄3 cup) wholemeal plain flour or gluten-free flour 100g (2 cups) panko breadcrumbs or gluten-free breadcrumbs

50g egg, lightly whisked 60ml (¼ cup) low-fat milk Olive oil cooking spray 50g (2 cups) mixed salad leaves 250g punnet cherry tomatoes, halved 1 Lebanese cucumber, peeled into ribbons Lemon wedges, to serve (optional)

1 Put potatoes in a large saucepan and cover with cold water. Cover and bring to the boil over a high heat. Reduce heat to medium and cook, partially covered, for 30 minutes or until potatoes are very tender. Drain and set aside for 10 minutes or until cool enough to peel. 2 Peel potatoes and put in a large bowl. Add margarine and mash

with a potato masher until smooth. Set aside to cool for 15 minutes. Stir in egg yolk, ham, cheese and pepper. Form mixture into 18 small sausage shapes. 3 Preheat oven to 180°C (fanforced). Line an oven tray with baking paper. Put flour and breadcrumbs on separate large plates. Put egg and milk in a shallow bowl and whisk to combine. Coat croquettes in flour, followed by egg mixture, then in breadcrumbs. Put on prepared tray. Refrigerate for 20 minutes to chill. 4 Combine salad leaves, tomato and cucumber in a large bowl. 5 Spray croquettes with cooking spray. Bake for 20 minutes or until light golden brown and crisp on the outside. Serve with salad and lemon wedges, if you like. ➤ diabetic living JULY/AUGUST 2015 75

SPONSORED feature

Indian beef and potato curry

nutrition info PER SERVE 1894kJ, protein 39g, total fat 14.5g (sat. fat 5.5g), carbs 37g, fibre 7g, sodium 599mg. r Carb exchanges 2½. r GI estimate low. r Gluten-free option.

1 tsp olive oil 700g lean gravy beef, trimmed of fat, chopped 12 small pickling onions, peeled 500g Carisma potato, unpeeled, cut into chunks 2 cloves garlic, finely chopped 3cm piece ginger, finely grated 1 stick cinnamon, broken in half 4 cardamom pods, lightly crushed using a flat-bladed knife 2 tsp ground coriander 1 tsp ground cumin 1 tsp Massel Salt Reduced Chicken Style Stock Powder 250ml (1 cup) boiling water 160ml (2⁄3 cup) light coconut milk 1 long red chilli, split lengthways, deseeded (if you prefer) 2 tsp brown sugar 2 tsp fish sauce or gluten-free fish sauce 250g green beans, trimmed, steamed, to serve 2 True Food Naan breads or gluten-free bread, warmed, halved, to serve

1 Preheat oven to 140°C (fanforced). Heat oil in a medium heavy-based ovenproof saucepan over a medium-high heat. Add beef, onion, potato, garlic and ginger. Cook, stirring often, for 2-3 minutes or until beef is browned. Add cinnamon, cardamom, coriander and cumin. Cook, stirring, for 1 minute. Add combined stock powder and water, coconut milk and chilli. Bring to a simmer. Cover and cook in oven for 1½-2 hours, stirring twice, until beef is very tender. 2 Stir in sugar and fish sauce. Serve with beans and bread. ■ 76

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

PREPARATION TIME: 15 MINS COOKING TIME: 2 HOURS 5 MINS SERVES 4 (AS A MAIN)

• Carisma Potatoes are full of flavour and so versatile – you can boil, mash or roast them.

• Carisma Potatoes have a GI value of 55, while other varieties have an average of 77*.

• To achieve the low-GI rating, cook until al dente. It’s easy! Just follow the instructions on the pack.

• Naturally grown in Australia, they’re low in fat and also packed full of nutrients and they simply taste great.

• Carisma Potatoes are the only certified potatoes in Australia to carry the official low-GI symbol, awarded by the Glycemic Index Foundation.

• You’ll find delicious low-GI Carisma Potatoes exclusively at Coles Supermarkets, nationwide. For more information, visit

Carisma Mash INGREDIENTS 1 kg Carisma potatoes, peeled and cut into quarters 60 ml ollo extra virgin olive oil 1 bunch spring onions, finely sliced Sea salt White pepper

Place the potatoes in a saucepan and cover in cold water, add salt. Boil the potatoes until tender. Drain and reserve a little of the cooking liquid. Heat the oil in a pan and sauté the spring onions until soft and still bright green. Mash the potatoes coarsely and add the sautéed spring onions and the extra virgin olive oil they were cooked in. Mix through the potatoes and season with salt and pepper. If the mashed potatoes are dry, add a little cooking liquid to moisten.

“My favourite time of the week” – Kylie Gillies

Always something new with

FOOD basics

Flour

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POWER

Whip up a batch of healthy scones. Choose from four fab flavours Basic scones PREPARATION TIME: 10 MINS COOKING TIME: 15 MINS MAKES 18 (1 PER SERVE, AS A SNACK)

320g (2 cups) wholemeal self-raising flour 150g (1 cup) self-raising flour 50g light margarine 1 Tbsp caster sugar 250ml (1 cup) skim milk Extra flour, for dusting Extra milk, for brushing

Step 1 Preheat oven to 200°C (fan-forced). Line an oven tray with baking paper. Put flours in a large bowl. Using your fingertips, rub margarine into flour until mixture resembles breadcrumbs. Step 2 Stir in sugar. Add milk, and using a flat-bladed knife,

1

2

stir until the mixture starts to come together. Step 3 Turn out dough onto a lightly floured surface. Knead gently until dough just comes together (don’t knead too much as scones will be tough). Press or roll out dough to 2cm thick. Step 4 Using a 5cm cutter, cut out 18 shapes from dough, re-rolling when necessary. Arrange on prepared tray. Step 5 Brush tops of scones with extra milk and sprinkle with extra flour. Bake for 10-12 minutes or until scones are golden brown and cooked through. Serve warm or at room temperature. COOK’S TIP To make gluten-free scones, use 450g (3 cups) gluten-free

3

4

self-raising flour and increase the milk by 2 Tbsp. The nutritional info is based on Orgran brand flour. Check the labels on glutenfree self-raising flours as some are very high in sodium. ➤ PER SCONE (plain) 463kJ, protein 3.4g, total fat 2g (sat. fat 0.5g), carbs 19g, fibre 2.3g, sodium 198mg. r Carb exchanges 11⁄3. r GI estimate medium. PER SCONE (with 2 tsp 100% fruit spread) 590kJ, protein 3.6g, total fat 2g (sat. fat 0.5g), carbs 25g, fibre 2.3g, sodium 199mg. r Carb exchanges 12⁄3. r GI estimate medium. GLUTEN-FREE SCONES PER SCONE (plain) 482kJ, protein 1.1g, total fat 1.7g (sat. fat 0.4g), carbs 24g, fibre 1g, sodium 96mg. r Carb exchanges 12⁄3. r GI estimate medium. r Gluten free.

5

diabetic living JULY/AUGUST 2015 79

Date and orange scones 1 Add 1 tsp ground cinnamon and the finely grated zest of 1 orange with the flours in Step 1. Omit the sugar and instead, stir in 100g finely chopped pitted dried dates at the beginning of Step 2. 2 Replace the milk with 375ml (1½ cups) buttermilk. After brushing the scones with milk in Step 5, sprinkle over 3 tsp CSR LoGICane Low GI Cane Sugar. Bake, following the basic recipe. PER SCONE (plain) 561kJ, protein 4g, total fat 2.4g (sat. fat 0.7g), carbs 23g, fibre 3g, sodium 205mg. r Carb exchanges 1½. r GI estimate medium. PER SCONE (with 1 tsp light margarine) 659kJ, protein 4g, total fat 5g (sat. fat 1.3g), carbs 23g, fibre 3g, sodium 224mg. r Carb exchanges 1½. r GI estimate medium.

80 JULY/AUGUST 2015 diabetic living

Spiced apple scones Replace the caster sugar with brown sugar. Add 1 tsp mixed spice and 1 peeled, finely grated apple with the sugar in Step 2. PER SCONE (plain) 483kJ, protein 4g, total fat 2g (sat. fat 0.5g), carbs 20g, fibre 2.3g, sodium 199mg. r Carb exchanges 11⁄3. r GI estimate medium. PER SCONE (with 1 tsp light margarine) 581kJ, protein 4g, total fat 4.6g (sat. fat 1g), carbs 20g, fibre 2.3g, sodium 217mg. r Carb exchanges 11⁄3. r GI estimate medium.

Enjoy these bakes hot or cold. SO YUM!

Dried cranberry and pistachio scones Omit the sugar and instead, stir in 2 Tbsp finely chopped dried cranberries, 2 Tbsp finely chopped pistachios and a pinch of ground cardamom at the beginning of Step 2. ■ PER SCONE (plain) 490kJ, protein 4g, total fat 2.6g (sat. fat 0.5g), carbs 19g, fibre 2.5g, sodium 199mg. r Carb exchanges 11⁄3. r GI estimate medium. PER SCONE (with 1 tsp light margarine) 588kJ, protein 4g, total fat 5.2g (sat. fat 1g), carbs 19g, fibre 2.3g, sodium 217mg. r Carb exchanges 11⁄3. r GI estimate medium.

RECIPES ALISON ROBERTS; LISA URQUHART, DIETITIAN PHOTOGRAPHY ANDY LEWIS STYLING JENN TOLHURST FOOD PREPARATION THERESSA KLEIN

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FOOD

Upside-down mandarin, almond and ginger cake You’ll love this clockwork orange, with its golden spirals and hints of spice.

see recipe, page 88 >>

How our food works

for you see page 94

nutrition info (with sugar)

(with sugar substitute)

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A passion for filled with goodness – take your pick from brownies, cake, strudels and pan-fries

Apple and strawberry crostata Think inside the square for berried treasures. She’ll be apples!

see recipe, page 90 >>

nutrition info

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Pan-fried honey and cinnamon bananas Honey, honey, how you thrill me, ah-hah!

see recipe, page 91 >>

free

nutrition info

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GOOD for YOU There are lots of good reasons to include bananas in your diet. Rich in potassium, which is great for heart health, this low-GI fruit is also a good source of fibre. Be mindful of portion sizes, however, as one large banana has about 30g of carbs (2 exchanges).

Coconut and banana pancakes These fluffy gems are so easy to make, it will totally flip you out!

see recipe, page 91 >>

nutrition info (with sugar)

(with sugar substitute)

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FOOD desserts Baked cardamom pears with almond crumble Toasty and sweet, with a touch of crunch, this aromatic treat really packs a punch.

see recipe, page 91 >>

nutrition info (with sugar)

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HAVE YOUR SAY

diabetic living JULY/AUGUST 2015 87

Mini pear and rhubarb strudels

Upside-down mandarin, almond and ginger cake

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nutrition info (with sugar)

(with sugar substitute)

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Mini pear and rhubarb strudels This dessert is all wrapped up for your tasting pleasure!

see recipe, opposite page >>

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1

Apple and strawberry crostata

2

Date, chocolate and orange brownies

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COOK’S TIP

2

Sweeten

FOOD desserts

Pan-fried honey and cinnamon bananas

Baked cardamom pears with almond crumble

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Almond crumble

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COOK’S TIP

Coconut and banana pancakes 3

Food bites HOW TO MAKE...

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Toast 1 slice Helga’s Lower Carb bread or gluten-free bread. Top with 2 tsp light cream cheese and ½ small banana, sliced.

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QUICK AND TASTY

SUPERMARKET CRUSH

Brekkie ideas Coffee, banana and bran shake

Spinach and egg on toast

Home brew

Porridge with pear, honey and walnuts

LIVING well

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

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

How our food works

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

nutrition info

for you see page 94

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

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

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

Salmon, spinach and corn pizza

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

CUT OUT & KEEP

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

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

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PHOTOGRAPHY LOUISE LISTER (FOOD)

Serves 2 (as a main) We show whether a food is designed to be a between-meals snack, breakfast, lunch (a lighter main) or dinner (the main meal of the day). When we say, ‘as an occasional dish’, it should only be eaten as a treat, such as once a fortnight.

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

ADVERTIsem*nT

How much

is right

?

TO EAT Q Why is it so hard for people to get their meal portions right? A

We’re really influenced by what we see and because portion sizes have increased significantly over the past 30 years, what we see as normal is skewed and has increased gradually without us noticing. Also, while we think we make independent decisions every day about how much and what we want to eat, we’re strongly influenced by what we ate yesterday and the days, weeks and months before, so it is difficult to change and to make that change stick.

Portion Perfection shows you how much is right to eat in a way that teaches you to judge for yourself. You will remember what you learn because you are shown in pictures which are proven to enhance learning. You then go on to do the right thing because you have the actual plate and bowl you see in the pictures, so you can’t go wrong. Plans for men, women and children.

Portion sizes have increased dramatically over the past 30 years. Amanda Clark, Australian dietitian and creator of Portion Perfection

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$27.90 added value!

LIVING well

Veg out Fancy a lighter, brighter you? Here’s why skipping meat once a week could be your best decision yet

#1 MEAT-FREE

Fighting cancer

Bowel cancer is Australia’s secondmost common form of cancer, and people with type 2 in particular have an elevated risk of developing it. A high red meat intake – especially processed meats such as bacon and packaged hot dogs – is strongly linked to an increased risk of bowel cancer. Legumes (kidney and black beans, lentils and split peas), on the other hand, are rich in BENEFIT

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cancer-fighting nutrients. Make them the star of your dinner plate once a week and aim to get at least one 75g serve of them every other day.

#2 MEAT-FREE

Beating kilo creep

Research has found that your body mass index (a measure of your weight compared to height) increases incrementally as you include more animal foods in you diet. By simply cutting down on your meat intake, you’re giving yourself a better chance of losing weight – and keeping it off. BENEFIT

#3 MEAT-FREE

Reducing type 2 risk

Studies have shown that the more red meat you eat, the greater your chance of developing type 2 diabetes. Happily, it doesn’t take much to lower your risk. In addition to going meat free once a week and avoiding processed meats, choosing leaner cuts and sticking to smaller portions (aim for 65-100g per serve) means you can still enjoy some red meat while reducing your risk of type 2. BENEFIT

#4 MEAT-FREE

Living longer

Do you limit carbs to help manage your diabetes? Low-carb diets that are high in animal fat and protein have been found to increase your risk of death from any cause by 23 per cent. However, a low-carb diet that’s rich in protein and fat from plant foods has the opposite effect. Now there’s a reason to skip that steak! BENEFIT

#5 MEAT-FREE

Saving the planet

Environmental studies by the United Nations have shown that eating less meat can substantially reduce greenhouse gas emissions. Scientists predict that we’ll need to shrink these emissions by a whopping 80 per cent by 2050 to avoid catastrophic climate change, so regularly forgoing meat can make a valuable contribution. BENEFIT

WORDS DR KATE MARSH PHOTOGRAPHY GETTY IMAGES

T

here are many benefits to be gained in eating less meat and more legumes and vegies, and you don’t have to become vegetarian to enjoy them. Most of us are not prepared to give up our favourite chicken meal or the occasional juicy steak for good, so a great compromise is Meat Free Mondays. This global movement, supported by the likes of Sir Paul McCartney, is designed to reduce overall meat consumption, for your health and the health of the planet. Switching to a vegie or legumebased dinner just one night a week is easy and your body will thank you. Here’s why…

SUPERMARKET WINNERS

Try it, love it

SCAN & SAVE

If you’d like to give Meat Free Mondays a go, and need a helping hand, check out these menu basics from Dr Kate Marsh

Pitango Vegetable & Quinoa Soup Full of vegies, quinoa, herbs and spices, this soup is low in fat and free of the additives and preservatives often found in packaged products.

Quorn Versatile Mince Even meat lovers will be happy to eat this! A good source of plant protein, it has about two-thirds the kilojoules and one-quarter the fat content of beef mince.

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

Vegie Delights Lentil Patties Great served with steamed vegies or on a salad roll, these patties are lower in energy and saturated fat, and contain almost 10 times the fibre of a meat rissole.

GOOD TO

KNOW

Australian Eatwell Chickpea & Spinach Vegie Sausages Opt for this variety over regular snags and you’ll save 650kJ and 17g fat, and reduce the sodium by 40%.

Unlike animal proteins, some plant proteins, such as legumes, contain carbs. If you are counting carbs, always read the packaging carefully before you buy.

Cook Simple Tibetan Dal Containing only lentils, garlic, onion, herbs, spices and salt, this product is as close as you’ll get to homemade. Easy to prepare, too.

Soyco Tofu

Syndian All Natural Falafels

Old El Paso Mexe-Beans

Soyco’s marinated varieties are a great way to try tofu. Simply chop it into cubes and add to vegies for an easy stir-fry that will be ready in minutes.

Try these tasty falafels in a wrap with hummus and salad, or serve them in place of meatballs, with a tabouli salad and tzatziki on the side.

Use this spicy mix instead of mince to make delish Mexican meals. It’s virtually fat-free, a good source of protein and packed with fibre. ■ diabetic living JULY/AUGUST 2015 97

Plan your week, Wondering what to eat this week? Try these delicious meal and snack ideas

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

Chicken pie (p62)

Spiced pork salad (p64)

Salmon frittata (p63)

Sesame chicken (p62)

Optional snack

Lunch

Optional snack

Dinner

Drinks Optional dessert Exercise 98 JULY/AUGUST 2015 diabetic living

This menu planner has been created by a dietitian and exercise physiologist for the average person with diabetes. If you have special needs, please consult your own dietitian. Check the product packs or the nutrition info boxes near our recipes for nutritional analysis.

Breakfast

it’s easy! THURSDAY

FRIDAY

SATURDAY

Quesadillas (p63)

Mexican potatoes (p62)

Tuna soufflés (p64)

START AND END YOUR DAY WITH

Dairy

WORDS LISA URQUHART, DIETITIAN PHOTOGRAPHY ISTOCKPHOTO, GETTY IMAGES

MAKING 4 SERVES EASY Spread your four serves across the whole day. Start and end your day with a serve of dairy and enjoy dairy snacks in between.

health tip We used diet yoghurt in this recipe so it’s lower in kilojoules and carbs.

nutrition info

HOW TO MAKE THE PERFECT

Berry Tiramisu 1

2

3

4

cook’s tip

The essential ingredient

Equal Spoonful has almost no calories and measures spoonfor-spoon like sugar. Perfect for your recipes, cereal and drinks.

Helping hands

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LIVING well

FACING DIABETES

together Feeling stressed or sidelined by a loved one’s diabetes? Find the balance between taking care of their health and looking after your own happiness

W

hen her husband, Terry, was diagnosed with type 2 diabetes, Lynn Sutton was ready to support him. After all, as a diabetes educator, she knew the challenges and complications of type 2 better than most people. What Lynn wasn’t prepared for, however, was how Terry would react to her efforts to help. What she saw as useful advice, he saw as nagging. Lynn’s attempts to help him change his diet and exercise regime were interpreted as her trying to control him, and he responded by loading up on junk food when she was out of the house. Eventually, Terry began to completely shut Lynn out. Caring for someone who has diabetes can be a thankless task. And when your loved ones are unwilling to listen to advice or accept help, it makes an already difficult situation even harder. ‘Unfortunately, well-intentioned advice can sometimes have the reverse effect of complicating both relationships and diabetes management,’ says Sydney psychologist Dr Janine Clarke. The result? A caregiver’s needs and feelings can end up taking a permanent back seat. Sound familiar? Don’t despair! Whether your loved one has type 1, 2 or gestational diabetes, the experts reveal how you can help them manage it without harming your relationship or compromising your own health and wellbeing.

YES, YOU CAN…

let go of the reins Living with someone who has diabetes can be incredibly stressful. Is your son taking his medication during school hours? Has your hubby eaten too many carbs today? Is your sister getting enough exercise for herself and her baby? Much of that stress can be chalked up to the fact that you have a limited amount of control over your loved one’s diabetes – especially when they are out of your sight. ‘Ultimately, people will do what they are motivated to do,’ says Dr Clarke. ‘A person’s choice to exercise or not exercise, to eat or not eat, to test or not test will be influenced by how capable they think they are, their mood and stress levels at the time, and a range of other factors. These choices will affect their blood glucose. This means there will be times when you see loved ones doing things that may not be helpful for them.’ ➤ diabetic living JULY/AUGUST 2015 103

LIVING well

The best way to reduce everyone’s stress levels is to stop chasing an ideal. ‘Expecting perfection is unrealistic,’ says Dr Clarke. ‘It puts a great deal of pressure on a loved one, and leads frequently to feelings of disappointment on both sides of a relationship. What you want is to be supportive. Recognise that diabetes can be hard work and that slip-ups or setbacks are normal. So aim for good health, not perfect health.’

YES, YOU CAN…

have an honest conversation Open communication is key to achieving a happy relationship while helping a loved one manage their diabetes, but according to Dr Clarke, diabetes can often be the elephant in the room. ‘We know it’s there but we don’t quite know how to deal with it,’ she says. And that goes for both you

and your loved one. ‘However, those who acknowledge difficulties when they arise and engage collaboratively to solve problems have the best chance of being successful,’ she adds. When it comes to having a productive conversation, Dr Clarke suggests keeping the following in mind: DO CHOOSE YOUR TIMING WISELY Dr Clarke recommends opening the lines of communication when you’re feeling in control of your emotions. ‘Stress, irritability and frustration can damage any attempt to be helpful or show interest,’ she explains. ‘Aim to have important conversations when you are calm.’ DO MAKE IT INCLUSIVE Remember to address your needs while also acknowledging theirs. ‘Try saying, “Your health is important to me and I’m concerned because I want you to be around as long as I am,”’ she suggests. Make it clear that you know that diabetes can be tricky to manage alone, and that you are there

JUST-DIAGNOSED CHECKLIST

If someone you care about has been told they have diabetes, don’t panic! Ease your worries and provide support by making the following actions a part of your routine

1 234 5 6 7 8 9 10

Learn as much as you can about diabetes.

Attend a support group with your loved one, preferably one that invites caregivers.

Help create a file with details about doctor visits, including medications, dates and test results.

Talk openly and honestly about your fears and concerns.

Avoid nagging or making negative comments or gestures.

Commit to Create mutual Make sure your eating well and goals and home is safe exercising rewards. For and set up for regularly. The instance, aim self-care if your habits needed to walk three loved one has for managing times a week, physical diabetes can then reward limitations benefit the yourselves with (like diabetic entire family. a movie night. neuropathy).

Enlist the help of other family members or close friends to give you an occasional well-deserved break.

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Go along to medical appointments, as long as you’re welcome.

to provide the support they feel that they need. Follow up by asking for their perspective. Are they concerned, too? What do they think would make things easier? This way, you become partners in helping your loved one manage their health. DO BE PREPARED TO BACK OFF ‘People are ready to receive help at different times, in different ways, for different things,’ says Dr Clarke. If your loved one is reluctant to talk about diabetes and the effect it’s having on the both of you, diabetes educator Liz Bello advises speaking to a counsellor. ‘Sometimes relationships need to be “tweaked” and just two or three sessions can increase the capacity for helpful conversations,’ she says. Ask your GP for a referral or visit psychology.org.au to find a therapist in your area. DON’T BE THE DIABETES POLICE Watch your own behaviour for actions that could be construed as overly intrusive, controlling or manipulative, such as asking to see your partner’s blood glucose meter or wincing when your mother reaches for dessert. The key is learning how to provide the support your loved one needs without turning into the diabetes police. ‘Encouraging someone by nagging will have three bad outcomes,’ says Dr Clarke. ‘It will build resentment, you won’t get the action you want, and the constant stream of advice will hurt your

relationship.’ Be a collaborator, not a controller or a dictator, she advises. ‘Remember, you want to respect a person’s boundaries.’

YES, YOU CAN…

focus on your own needs One of the biggest hazards of being a caregiver is overlooking your own needs, as they can seem less important than, say, a loved one being hospitalised or struggling with depression over their diabetes. But practising good self-care not only gives you a physical and mental boost – it will also help you cope better with day-to-day tasks. So put eating well, aiming for at least 30 minutes of exercise each day, and getting enough sleep at the top of your priorities list. It’s also worth giving yourself a 20-minute time-out each day. Recharge your batteries by reading a book, taking a power nap, or even just making a cup of tea and taking the time to really enjoy it. Need proof that it works? Just ask Queensland business owner and mum of four type 1 kids, Elissa Renouf. ‘I cope with the stress of caregiving by telling myself that worrying won’t change a thing,’ she says. ‘I say to myself, “What is wrong right now… this minute?”. I try to always live in the moment and, if all else fails, I go for a walk to be in nature, which always grounds me.’ ➤

‘Make it clear that you are THERE to provide the SUPPORT they need’ HAVE YOUR SAY... Like more articles for caregivers? Tell us what you’d like to see in Diabetic Living in our online survey. Visit dlsurvey.com.au

Let’s walk the talk!

106 JULY/AUGUST 2015 diabetic living

LIVING well

Cut out and keep

WHERE ARE THEY NOW?

Terry owns his diabetes

Caregivers, keep an eye out for these three key conditions. They are triggers that your loved one may need a little extra help from their care team

HIGH BLOOD GLUCOSE (hyperglycaemia) POSSIBLE SYMPTOMS: Frequent urination, fatigue, increased thirst, weight loss, irritability. WHAT YOU CAN DO: Encourage your loved one to check in with a doctor about medication levels, exercise and food intake. If a person with type 1 has BGLs above 15mmol/L, check their urine for ketones (you can do this using a ketone testing kit, which you can purchase from pharmacies or via the NDSS scheme). A high reading could indicate ketoacidosis, which is potentially life-threatening.

LOW BLOOD GLUCOSE (hypoglycaemia) POSSIBLE SYMPTOMS: Confusion, dizziness, hunger, sweating, headache, shakiness, moodiness. WHAT YOU CAN DO: Give them jelly beans, a small can of regular soft drink or glucose tablets. Wait for 15 minutes, then test their blood glucose level. If their level does not return to normal, repeat the glucose or drink and retest. For more information on treating a hypo, turn to page 112.

DEPRESSION CUT HERE

WORDS WINNIE YU PHOTOGRAPHY GETTY IMAGES

So what happened to Lynn and Terry, after their bumpy introduction to type 2? The couple experienced a turning point when Terry attended a seminar Lynn was presenting on diabetes management. ‘He looked at me after the workshop and said, “You’re really good. You know what you’re talking about,”’ Lynn says. ‘It was strange because I’d been saying most of it to him for a long time.’ Since then, Terry has changed his dietary habits. He now eats wholemeal pasta and has stopped going to fast-food restaurants. He has given up smoking and taken up cycling and hiking. In addition, Terry has been reading more about his condition in magazines and newspapers. ‘Letting it be Terry’s diabetes and not mine has been very helpful to me,’ says Lynn. ‘I’ll always be there to answer his questions or help with food choices, but I’m not letting his diabetes be my challenge anymore.’

KNOW THE SIGNS

POSSIBLE SYMPTOMS: Pervasive sadness, lack of drive, interrupted sleep, irritable mood, passive attitude. WHAT YOU CAN DO: Encourage them to seek treatment for depression from a member of their diabetes care team or a counsellor. This is vital for their wellbeing as people with depression are less likely to take care of themselves, and more likely to struggle with diet, exercise and BGL control. ■

diabetic living JULY/AUGUST 2015 107

I thought it was probably because I’m always on my feet at work, or maybe just that my shoes weren’t so great. But the day after I was diagnosed, I took my medications for the first time and the tingling stopped immediately. When did you start thinking that diabetes might be causing your symptoms? I didn’t want to think about it at all. The first person to suggest that I might have diabetes was my foster mum, who is a nurse. I went to visit her at the end of 2009 and she thought I had prediabetes, or that maybe I already had diabetes. I didn’t want to have diabetes, so I ignored her. I was a bit naive. About a year later, my partner noticed how much I was eating and drinking, and she encouraged me to see a doctor.

I wasn’t ready for type 2 Lou Vickers-Willis, 31, overcame denial-betes – now she’s on a mission to help young people understand what it means to live with type 2 Did you have any sense that you were unwell, before being diagnosed? There were signs, but I guess I didn’t realise that I could actually feel better. I was eating an enormous amount of food. I would eat a full meal, then feel like I could eat the same again. 108 JULY/AUGUST 2015 diabetic living

I was always hungry and thirsty, too. I just put it down to working in hospitality and not getting normal meal breaks. Sometimes when I ate food, I had this weird sensation. It was like I could feel the food hitting my bloodstream. I also had this numbness in my two big toes for ages, but

So a doctor diagnosed you quickly? Well, not exactly. I didn’t have any confidence in the first doctor I saw. They said I had type 2, but I decided to get a second opinion. Then, of course, the second doctor also said I had type 2. I very reluctantly said, ‘Okay, I guess you must be right.’ Did you have any family history of diabetes? I’m adopted, so that has always been an issue when I’ve gone to doctors and they’ve asked about my family’s medical history. At first, I didn’t know anything about my biological family’s health, but then last year, I found my biological mother. She has type 2, so there is a clear genetic link.

MY STORY type 2

WORDS HEATHER WISEMAN PHOTOGRAPHY EAMON GALLAGHER

‘I’ve learned so much,’ says Lou.

How did you react to your diagnosis? Looking back, I wasn’t happy to hear that I had diabetes from anyone – not from my foster mum, my partner or a doctor. I was only 27 and I really didn’t want to have a chronic illness. I didn’t want to be different from anyone else – I didn’t feel ready for it. Part of me was in denial, but another part of me was terrified and really angry about it all. I had a massive argument with my foster mum. I remember her saying to me, ‘It’s not a death sentence’, and I yelled back at her, ‘Right now it feels like one!’ Then I went to get my medication from the pharmacist for the first time and he said, ‘You’ll be on this for the rest of your life.’ That annoyed me and I thought, ‘I really don’t need to hear that right now.’ It was all so overwhelming, having to go the pharmacist and the podiatrist, the dietitian, the optometrist and a diabetes educator. You get all of these potential complications shoved down your throat straightaway. I was like, ‘Holy crap!’

You’ve also become a type 2 guru on social media… Six months after I was diagnosed, I was introduced to dietitian Ashley Ng. She was involved with a Twitter account called @OzDiabetesOC, where people discuss all things about diabetes. I didn’t know anything about Twitter at first, but through it I’ve learned so much. I found it much better than having health professionals telling me what to do. Each week, we introduce ourselves and the moderator asks questions and we all tweet answers back, so it becomes a conversation. I’ve been lucky enough to meet about 15 of the people who use @OzDiabetesOC and they’ve become my friends in real life. Ashley and I now run a Facebook group (facebook.com/groups/ youngadultswithdiabetes) so that young people with type 2 have a safe place to talk and ask questions. Having something relevant for younger people is so important. ■

‘Diabetes has GIVEN me opportunities’ How do you feel about living with diabetes now? After realising that I could continue going down the denial path and get really sick, or be well aware of it and feel healthy, things have become so much better. I certainly feel healthier. While I’m on medication, I don’t use insulin. I just focus on exercise and controlling my food intake. Having diabetes has also given me a whole lot of opportunities that I wouldn’t have otherwise had. I was a young ambassador for Diabetes Australia and I went to the World Diabetes Conference in 2014. I was the only one in my group with type 2 and I found that many participants had preconceived ideas about people with type 2 being lazy and fat. Because of the stigma, many people with type 2 are unwilling to talk about it, but I’m happy to stand up and try to break down those ideas.

STAY CONNECTED Like to chat with others who have type 1 and 2? Try new recipes, find advice and share tips on our Facebook page at facebook.com/australian diabeticlivingmagazine

diabetic living JULY/AUGUST 2015 109

MY STORY type 1

I just wanted to be a normal teenager Sydney Swans forward Brandon Jack, 21, hasn’t let a type 1 diagnosis stop him from playing footy – and he wants to spread the word to youngsters When were you diagnosed with type 1? It was back in 2007. I was midway through my first year of high school and it kind of came from nowhere. I was already really skinny, but over a couple of weeks I lost four or five kilos. I was also getting up many times at night to go to the bathroom, because I was drinking a lot of water. Nobody in my immediate family has diabetes, but Dad’s aunt had type 1. Who realised there was a problem? Mum is a nurse. One day it clicked with her that I might have diabetes and she took me to the doctor. I was rushed to hospital that night and they confirmed I had diabetes. My 110 JULY/AUGUST 2015 diabetic living

blood sugar levels had been really high for a couple of weeks, so the doctors got onto it quickly, knowing that it could have been damaging to my body. How did you react? I didn’t know too much about diabetes, so I just sat in the hospital bed while the doctors were monitoring me and I wasn’t too fazed. But the next day, when they explained it all to me, I sat there with my head on the table, almost crying. I was really shattered. But Mum was very strong. She got me through it by keeping a brave face and not breaking down. What upset you most? I was worried about how it would affect me growing up and being

just a normal teenager. It was little things, like being at a friend’s house and knowing I’d have to come in from playing and check my levels. I just wanted to be able to go out with my mates and have fun, mucking around. I didn’t want to have to be more careful or worry about health stuff. Were injections an issue? For the first two or three years, I was having four or five injections a day. For the first week, Mum and Dad helped. I remember them giving me the needles in my legs and abdomen. After that, I was fine doing it myself. I was diagnosed during school holidays, which meant I had time to plan and talk with teachers. I let my teachers know that I might

Brandon in action and (below) with his brother, Kieren.

WORDS HEATHER WISEMAN PHOTOGRAPHY COURTESY THE SYDNEY SWANS

‘Kids with diabetes can FOLLOW their dreams’ need to pull out my blood glucose meter, so they knew it wasn’t my mobile. They also knew that I might sometimes need to eat during class. Sometimes the teachers would let me go and have my needle a few minutes before lunch break, which was really good. The school left a spare treatment room in the office open for me. Early on, I met a kid in Year 12 who had diabetes. It was kind of nice to know there was another kid at the school who needed insulin injections. Have you ever had a hypo? I’m pretty good at detecting when I’m low, so I’ve never had a severe hypo. I have lows of around 3 or 4 [mmol/L] every week, but never where I haven’t been able to control them myself. I’m on a pump now, which makes things much easier.

Does training hard make it more difficult to manage your diabetes? Not really. Our club doctor and dietitian keep an eye on how I’m going, but diabetes hasn’t really affected my game or my training. I measure my BGLs before I go out to train, or if I’m not feeling right. I don’t want to miss out on any training so I’m hard on myself to get my levels right. I run about 40km a week in pre-season training and we do a lot of weights and skills work, so it’s good to have a dietitian at the club who makes sure we’re getting the right food intake. I try to keep it consistent. I have four slices of toast and fruit for breakfast. We’re lucky – a chef comes in and cooks us lunch, which is usually pasta or Thai with rice. And before a big day, I’ll have a big bowl of pasta or rice for dinner. It’s not an extreme diet but I’m eating a lot of carbs and protein.

Has anyone offered you gems of advice along the way? When I was young, NRL star Brett Stewart talked to me before one of my rugby league games, which I was playing at the time. Brett plays with the Manly Warringah Sea Eagles and has played on the national team. He also has type 1. I remember him saying to me, ‘Diabetes is not going to stop you from doing what you want out there on the field.’ When he was diagnosed, he was told he’d never play league again, but he did it anyway. I was lucky to have his support. What do you think kids with diabetes need to hear? Always put your health first. Do what you know you have to, when you have to, and look after yourself, regardless of what your coach or anyone else might say. I appreciate that we live in a time when technology has evolved that we can encourage kids with diabetes to play sports and follow their dreams. Recently, I gave a talk at a hospital in Melbourne for kids with diabetes. Being able to talk to families and kids in a similar situation to me when I was diagnosed was great. It can be hard for doctors to get the right message across, because they haven’t been through it. Sometimes kids just want to hear from people they can relate to. ■ Have diabetes and want to share your story? Email diabeticliving@ pacificmags.com.au, or write to Diabetic Living, My Story, GPO Box 7805, Sydney, NSW 2001.

diabetic living JULY/AUGUST 2015 111

Like a lift?

HELP IS ON ITS WAY If hypos are weighing you down, check out these quick-acting soutions – they’ll get you going in no time

112 JULY/AUGUST 2015 diabetic living

LIVING well

G

ood BGL management is a real balancing act, with factors such as stress, food intake, insulin and exercise all playing a part. Understanding the signs and symptoms of going too low is a key step in getting that balance right.

What is...

How to...

Hypoglycaemia occurs when your blood glucose level drops down too low, usually below 4mmol/L. People with type 1 and type 2 can experience hypos, however, they are more common in those with type 1. They are typically triggered by: ● Missing or delaying a meal ● Eating a meal with less carbohydrate than usual ● Being more active than usual ● Having too much insulin ● Drinking alcohol

Don’t wait! At the first sign of a hypo, have food or a drink that contains about 15g (one serve) of easily absorbed carbohydrate, such as glucose tablets or jelly beans. If you don’t treat it at this stage, then your BGLs can continue to drop, resulting in confusion, loss of coordination and, eventually, a coma. If your hypo occurs several hours before your next meal, have a snack, like a piece of fruit, slice of grainy bread or some yoghurt. These slower-acting carbs can help stabilise your BGLs and prevent them from dropping again.

HYPOGLYCAEMIA?

Know the

SYMPTOMS

The symptoms of a hypo vary from one person to the next and can include: ● Feeling weak, shaky, dizzy and/or lightheaded ● Excessive sweating ● Difficulty in concentrating ● Behaviour changes, such as being irritable, angry or emotional ● Feeling hungry ● Headache

TREAT A HYPO

How to…

PREVENT A HYPO

Understanding how insulin and different medications affect you, and knowing how different foods and activities impact your BGLs will go a long way towards preventing a hypo. It’s also important to monitor your blood glucose levels regularly, especially before driving or while exercising, as physical activity can cause your BGLs to plummet.

IF YOU HAVE COELIAC DISEASE Having coeliac disease presents an extra challenge as you can’t just grab any food or drink to treat a hypo, so you need to have a supply of gluten-free hypo treatments with you at all times. If none is available, treating the hypo takes priority. All of the treatments over the page are gluten-free apart from the Glucojel Jelly Beans, but always check the label before you buy.

Be open

AND HONEST

It’s not always easy to discuss your diabetes with those around you, as talking about it can provoke reactions that range from panic to indifference. However, if you have a history of hypos, then having the understanding and support of those around you at home, work, school or uni can really help when your BGLs are low. If your loved ones or colleagues know which symptoms to look out for and how to treat a hypo, then you have the reassurance of extra help if you are struggling to manage on your own. If you lose consciousness, for example, a friend or family member can give you an injection of glucagon, which will raise your BGLs and bring you around much more quickly than waiting for an ambulance to arrive. If your loved ones aren’t comfortable with giving you an injection, let them know that they shouldn’t give you food if you are unconscious or too drowsy to swallow, as that can cause you to choke.

HOME ALONE WITH A HYPO If you live alone and have a severe hypo – where you are in danger of losing consciousness – call a friend, family member or neighbour who can get to you quickly, or who can stay on the phone with you until you’ve recovered. If this option isn’t available, call an ambulance. If it ends up being a false alarm, it’s better than the alternative of losing consciousness without help close by. ➤

diabetic living JULY/AUGUST 2015 113

LIVING well

TOP 10

hypo helpers At your desk, out shopping or by the pool, there is a hypo helper for every occasion. Here are some good choices which you can keep at home or carry with you.

1

Regular soft drink Many people find it easier and quicker to drink rather than eat when they are low, and soft drinks are readily available when you are out and about. Be sure to buy a regular, sugar-sweetened drink as diet varieties don’t contain sugar and, therefore, won’t raise your BGLs effectively. ● Quantity required for 15g carbs: 150-200ml ● Available from: Supermarkets and convenience stores ● Cost: About $3 for a 375ml can

FOR YOUR HANDBAG

FOR THE PANTRY

Honey

3

WHILE SHOPPING

4 2

This is a good option if you become confused or drowsy and someone needs to give you a quick fix. A spoonful of honey is a safer option than a liquid or solid in this situation – but not if you have lost consciousness or are too drowsy and at risk of choking. ● Quantity required for 15g carbs: 3 teaspoons (18g) ● Available from: Supermarkets ● Cost: About $7.50 for 500g

TRUEplus Glucose Drink

Although more expensive than making up your own drink using glucose powder, this ready-made product makes it easy to quickly treat hypos on the run. Available in Mixed Berry flavour. ● Quantity required for 15g carbs: 1 bottle (60ml) ● Available from: Pharmacies and online at niprodiagnostics.com ● Cost: $4.50 for a bottle

WHEN YOU’RE SWIMMING

FOR YOUR POCKET

TRUEplus Glucose Tablets

Made from pure glucose for fast relief, these come in a 50-tablet bottle or a 10-tablet tube, which is ideal for popping in your pocket or bag. Available in Raspberry. ● Quantity required for 15g carbs: 4 tablets ● Available from: Pharmacies and at niprodiagnostics.com ● Cost: $4.95 for 10 tablets, $14.95 for 50 tablets

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TRUEplus Glucose Gel

These are more expensive than other helpers, but are worth it if you’re at the beach or pool and want waterproof hypo treatment. The sachets are also easy to fit in your pocket. They can be consumed quickly, so are great to carry during any form of outdoor exercise. Available in Fruit Punch flavour. ● Quantity required for 15g carbs: 1 sachet (15g) ● Available from: Pharmacies or at niprodiagnostics.com ● Cost: $4.50 for a sachet

8

FOR YOUR CAR ANYWHERE, ANY TIME

Berri Multi-V Juice

WORDS DR KATE MARSH PHOTOGRAPHY GETTY IMAGES

Much cheaper than speciality glucose drinks, these sweet juices are a great option for kids. Available in Breakfast, Summer Fruit, Apple and Apple Mango flavours. ● Quantity required for 15g carbs: 150ml Tetra Pak ● Available from: Supermarkets ● Cost: About $4 for a 6-pack

Glucodin Tablets These small lemonflavoured tablets are pure glucose (which has a GI of 100) so they work fast. They don’t melt or stick together in warm weather, making them a great choice to store in your glovebox. ● Quantity required for 15g carbs: 10 tablets ● Available from: Pharmacies ● Cost: $3-4 per box of 32 tablets

9 AT THE OFFICE

Sugar If you have a hypo at work, make a beeline for the communal kitchen’s sugar jar. Eat sugar from a spoon or dissolve it in water to make it easier to get down. If you add it to a cup of tea or coffee, keep in mind that you need to drink it quickly! ● Quantity required for 15g carbs: 3 teaspoons ● Available from: Supermarkets ● Cost: About $2 per kilogram

10 TO MIX IN A DRINK

FOR KIDS OF ALL AGES

Glucojel Jelly Beans If you prefer something a bit tastier than glucose tablets and powders, then jelly beans are the way to go. Glucojels contain extra glucose (30 per cent glucose syrup), which means they work faster to raise your BGLs than regular jelly beans. They’re available in 70g, 150g and 1kg packs, and come in traditional, all-black and mint flavours. ● Quantity required for 15g carbs: 5 jelly beans ● Available from: Pharmacies ● Cost: $2 for a 150g pack

7

Glucodin Powder

Similar to Glucodin Tablets, Glucodin Powder is made of pure glucose for a fast-acting hypo treatment. It is handy to pop in your bag and can be mixed into water, if you find it easier to drink rather than chew glucose tablets or lollies when you’re low. ● Quantity required for 15g carbs: 1 tablespoon (15g powder) ● Available from: Pharmacies ● Cost: $5-6 for a 325g container ■

diabetic living JULY/AUGUST 2015 115

LIVING well

Kiss cravings

GOODBYE! If impulse eating always hijacks your weight-loss efforts, try these clever tricks to resist those urges and splurges

Decoding food lust Just what causes cravings? There are a number of common culprits, including: ● Persuasive pictures:

D

oes this scenario sound familiar? You’ve resisted, then given in to an overwhelming desire to dive into a bag of chips or tub of ice-cream. Well, you’re not alone. Nine out of 10 people experience cravings at one point or other. ‘Cravings are completely normal,’ says dietitian Lauren McGuckin, spokesperson for the Dietitians Association of Australia. ‘Allowing yourself to enjoy a food that you really fancy is healthy. People who treat themselves every now and then tend to be more successful at staying on track with a healthy eating plan.’ But if ‘every now and then’ has turned into ‘every day’ and it’s affecting your diabetes, health and weight, it’s time to act. 116 JULY/AUGUST 2015 diabetic living

Maybe… maybe not

Research shows that just looking at pictures of foods, like cakes and burgers, activates the brain’s ‘reward’ areas, sparking a craving for similar items. ● Soaring stress levels: Tense situations also make us reach for energy-rich foods, and at least one study has shown women are more likely to crave these foods in the second half of their menstrual cycle. ● 8pm-itis: Scientists are not sure why, but studies show that we’re more likely to binge on sweet, salty and starchy treats at about 8pm. ● Lack of zzzs: Being tired makes junk food look more attractive, according to a US study.

WORDS KAREN FITTALL PHOTOGRAPHY GETTY IMAGES

THE HUNGER GAMES The first step is to learn how to tell the difference between cravings and genuine hunger. According to experts, it helps to remember that when you’re actually hungry, any type of food will satisfy you. Cravings, however, are more specific – you want to munch on something in particular, like chocolate, chips or a big bowl of creamy pasta. ‘Think back to when you last ate a meal,’ says McGuckin. ‘If you didn’t eat breakfast and find yourself craving a biscuit at 11am, there’s a good chance you’re genuinely hungry. ‘Think about what you ate at your last meal, too. If lunch was just a piece of toast, you’re unlikely to make it to dinner without craving a snack in between.’ And drink up, she adds. ‘It’s easy to mistake thirst for hunger. Whenever you feel peckish and have ruled out genuine hunger as the cause, have a big glass of water and see how you feel 10 minutes later. Rehydrating could be what you needed in the first place.’ Similarly, learning how to tell the difference between a craving and low blood glucose levels is crucial. ‘The telltale signs of hypoglycaemia are a good place to start. So, if you feel sweaty, weak or dizzy then, instead of just fancying

a treat, it’s likely that your BGLs have fallen too low,’ McGuckin says. ‘If in doubt, test your levels and treat accordingly.’

TAKE THAT, CRAVINGS! Thinking ahead can go a long way towards fighting the urge to overindulge. According to US scientists, eating breakfast bumps up your levels of dopamine – a brain chemical involved in moderating food cravings – which means you’ll be less likely to crave sweet foods later on. If your brekkie contains protein (like eggs or yoghurt), you’ll minimise cravings for savoury foods, too. Swapping high GI for low GI can also help. Not only do lowGI foods keep you feeling fuller for longer, but also, research reveals that eating high-GI foods actually triggers feelings of hunger. Plus, the stimulating effect of high-GI foods on BGLs activates a brain region that’s involved in addictive behaviour – hello, cravings! It’s important to remember that even if you’ve filled up on satiating foods, you may still hear the siren song of the biscuit tin. If you don’t want to answer it, distract yourself by doing housework, going for a walk or calling a friend. Cravings typically last for only 10 minutes, so by the time you are finished, the feeling should have passed. Too easy!

Smart ways to indulge Yes, you can have a treat – and keep your weight and BGLs in check. Follow these easy tips HAVE A TASTE ‘Look for foods that offer the same flavour hit, with less fat and kilojoules,’ says McGuckin. ‘If you’re dying for chips, choose air-popped popcorn, with a little bit of salt, instead.’ Want chocolate? Choose dark. It contains less sugar than white or milk and is rich in antioxidants. USE PORTION CAUTION Sometimes, nothing will satisfy except the actual food you’re craving. ‘And that’s okay,’ says McGuckin. ‘Just limit yourself to a small portion by buying lunch-box sized packets of savoury snacks or share packs of confectionery, which come individually wrapped.’ STICK TO THE GOOD STUFF ‘If you really want a glass of wine or some cheese, splash out on a good-quality bottle or brand, which you’re far less likely to guzzle or eat quickly,’ suggests McGuckin. ‘Enjoy it when you’ve got the time to really appreciate it.’ PLAN FOR THE BIG MOMENT If you want a tipple, ensure you eat enough as alcohol increases your hypo risk for up to 24 hours afterwards. ‘Planning ahead is important for food cravings, too,’ says McGuckin, ‘so you can ensure it makes less of a dent on your BGLs.’ ■

diabetic living JULY/AUGUST 2015 117

Now with twice the whitening ingredient †

†

2% hydrogen peroxide vs. Optic White™ 1% formula. For best results, use as directed for four weeks.

Bonus HEALTH SPECIAL

Simple steps to a

TRIM

Includes Your 7-day flat belly action plan! 119

122 124

126 128 130

132 134

136

OUR EXPERT CONTRIBUTORS

tummy Need a little motivation to lose those love handles? Here’s why trimming down could literally save your life

Australian government guidelines suggest that to help prevent heart attack, stroke and type 2 diabetes, women with a waistline of 80cm or more and men who clock in at 95cm or above should shift those excess kilos. Turn the pages for a simple guide to whittling down your waist by eating well, doing more exercise and tweaking your health habits.

switch

Get the scales moving in the right direction with these You won’t believe how easy it is to make a big difference!

BREAKFAST

SWAP

FOR

SWAP

FOR SAVE

SAVE

SWAP

FOR

SWAP

FOR

SAVE SAVE

LUNCH

SWAP

FOR

SWAP

SAVE

SWAP

SAVE

FOR SAVE

FOR

SWAP FOR SAVE

.

DRINKS

DINNER

SWAP FOR SAVE

SWAP

FOR

SAVE

SWAP FOR SAVE

SWAP FOR SAVE

SWAP

FOR SAVE

DESSERT

SWAP FOR SAVE

stay slim Whether it’s tucking into seconds when dining with the family, or having chips with drinks on a Friday night, we all have a food weak spot. Here’s how to enjoy a trimmer life, without succumbing to those kilojoule-laden traps.

Blame it on the movie…

DANGER ZONE COLD WEATHER

● ● ●

● ●

DANGER ZONE HOLIDAY TEMPTATIONS

●

DANGER ZONE MOVIE MUNCHIES Research suggests that you’re more likely to have a blowout at the movies if something action-packed or melodramatic is playing on screen. Strange, but true! So, if a buffed Hugh Jackman or a weepie Meryl Streep is starring in the film you plan to watch this weekend, try… ●

●

DANGER ZONE FAMILY GET-TOGETHERS

DANGER ZONE EVENING PICK-ME-UPS

●

DANGER ZONE FRIDAY NIGHT DRINKS

● ●

● ●

●

Be better When was the last time

TOP TIP BEFORE SLEEP

●

BEFORE SLEEP

BEFORE SLEEP

●

●

●

TOP TIP

TOP TIP

●

AFTER WAKING BEFORE SLEEP

Reduce any distractions by removing noisy pets, that thriller book you can’t put down or a clock radio that shines too brightly. Snoring partner or noisy neighbours? Pop in a pair of good-quality earplugs. Avoid becoming overheated and waking during the night by turning off your electric blanket or taking off a layer of clothing.

squeeze FACT WHY When you experience stress, your body releases a surge of adrenaline and cortisol, hormones that cause you to feel hungry and to start stockpiling fat. ‘This may then be stored in the most active fat cells around the abdomen, which are highly sensitive to stress hormone receptors,’ says Dr John Wentworth, endocrinologist at Royal Melbourne Hospital.

HANG UP ON TECH BREATHE IN

EMBRACE STILLNESS

BE A FLOWER CHILD

STRESSLESS

THE DIABETES EDUCATOR ‘Observe your thoughts and feelings without judging them as ‘good’ or ‘bad’ and without trying to change them.’

BURN, BABY, BURN FOCUS ON THE NOW

ENJOY A HUG SHAKE IT OFF

SAY NO TO NEGATIVITY

GIVE A MASSAGE

THE EXERCISE PHYSIOLOGIST ‘Squeeze a few minutes of physical activity in every few hours at work and a longer session before or after work.’

THE GP ‘Every time you enjoy something that makes you feel happy, stimulated or uplifted, you strengthen those positive pathways in your brain, helping your negative brain networks grow weaker.’

THE PSYCHOLOGIST ‘Hold your breath for a few counts, then exhale, pushing out with your diaphragm to expel all the air. Repeat five to seven times. Deep breathing helps increase energy and reduce stress.’

THE ENDOCRINOLOGIST ‘If you feel stressed all the time, see a counsellor or life coach to learn stress-reduction techniques.’

medicine So, you’ve changed

DIABETES MEDICATIONS

CORTICOSTEROIDS

ASTHMA

BETA-BLOCKERS

ANTI-DEPRESSANTS

ARTHRITIS

HEADACHE TABLETS

Certain headache meds, like ibuprofen, can cause weight gain, as well as stimulating hunger hormones to increase your appetite. Dr Brian Morton suggests keeping a diary to identify food and lifestyle triggers that may contribute to migraines. Drinking chamomile tea can relieve muscle spasms that are characteristic of migraines, and boosting your folate intake, – think leafy greens – can also help.

exercise Interval training is a clever way to exercise because it increases your fitness in safe stages, says exercise physiologist Christine Armarego.

WALKING

CYCLING (STATIONARY)

Sprints Hills

of high-intensity exercise boosts your fitness more than jogging for an hour. Standing up

CYCLING

CIRCUIT TRAINING

SWIMMING Kicking only

Flat road Gentle hills

Arms only

Big hills Sprints Alternate strokes

tighten & Meet your secret weight loss weapon – resistance training. It’s so easy anyone can do it! Resistance training

HIP ABDUCTION

●

PLANKS

●

SEATED BENT-OVER ROW WITH DUMBBELLS

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STANDING BICEP CURLS SQUATS OR SIT TO STAND

● ●

BRIDGE

●

‘Soreness, aching or stiffness in the muscle is good pain,’ says exercise physiologist Christine Armarego. It means your muscles are growing in response to the exercise. It comes on 24-48 hours after exercise and usually goes within four days. Bad pain is soreness in a joint that makes moving uncomfortable. It comes on during, after or in the day after exercise, and it persists. Have your GP or physio assess the problem.

slim-down Good for you

MONDAY

BREAKFAST

SNACK LUNCH

TUESDAY

BREAKFAST SNACK LUNCH

SNACK

SNACK

DINNER

DINNER

SNACK

SNACK

RESISTANCE TRAINING (30 MINUTES)

INTERVAL TRAINING (20-40 MINUTES)

Studies have shown that exercising to music can help you work out better – and for longer. Pump it up!

Good for you

WEDNESDAY

THURSDAY

SNACK

SNACK LUNCH

BREAKFAST

BREAKFAST

LUNCH SNACK SNACK DINNER DINNER SNACK SNACK

RESISTANCE TRAINING (30 MINUTES)

EXERCISE-FREE DAY

When it comes to antioxidant power, cooked tomatoes come up trumps over fresh varieties. Why? The pigment lycopene – which is thought to help protect against certain cancers and heart disease – is better absorbed when tomatoes are cooked before being canned.

Did you know?

FRIDAY

SATURDAY

SNACK LUNCH

SNACK LUNCH

BREAKFAST

BREAKFAST

SNACK SNACK DINNER

SNACK

DINNER

SNACK

INTERVAL TRAINING (30 MINUTES)

RESISTANCE TRAINING (30-40 MINUTES)

Low-fat Greek-style plain yoghurt is low GI and contains no added sugar, which makes managing your blood glucose levels a whole lot easier!

Did you know?

SUNDAY

BREAKFAST

SNACK LUNCH

SNACK

25%

DINNER

50% SNACK

INTERVAL TRAINING (30 MINUTES)

25%

EXTRAS DRINKS ●

‘Nothing is IMPOSSIBLE, the word itself says I’M POSSIBLE’ – Audrey Hepburn

HAVE YOUR SAY

140

SCHOLL Advertising feature

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Our feet can do a lot of travelling in a day, and when you add exercise to the mix they’re really working hard. Scholl Gel Activ™ Sport provides strong arch support and impact cushioning to absorb shocks and reduce the pressure of running and exercise. Your feet will feel unbelievably comfortable, like you’re walking on a gel cloud!

The gel comfort sensation that keeps you going EVERYDAY Scholl Gel Activ™ Everyday sole-shaped insoles provide heel and arch support and help you take on all your daily activities in work shoes, trainers or flats. WORK Scholl Gel Activ™ Work insoles provide impact cushioning to help reduce the excessive pressure of being on your feet for long periods. Can be used in work boots, everyday shoes or trainers.

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HEALTH check

5

Feel

BETTER

IN

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

Lap it up!

1

Take the pressure down Walk, swim or dance your way to better heart health – and a fitter body

FACT: Exercise is key in keeping your blood pressure at a healthy level. Why? ‘When you exercise regularly, your heart becomes more efficient,’ says exercise physiologist Christine Armarego. ‘Your heart starts to beat slower, placing less stress on your arteries. This means that your blood pressure is lower when you’re exercising and also when you’re at rest.’ TRY THIS: ‘Cardio exercises, such as swimming, walking,

142 JULY/AUGUST 2015 diabetic living

cycling, dancing and moderateintensity resistance training are great for lowering your blood pressure,’ says Armarego. ‘The main things to remember are to work out at a moderate level, build your fitness and be consistent!’ Like a few easy exercise ideas to get you started? Turn to page 132 for some expertapproved cardio and resistance workouts with handy tips. KEEP IN MIND: Before starting a fitness regime and in the early stages, Armarego advises you to: ● Have a stress test, and/or get clearance from your GP. ● Focus on building your fitness in the early stages, rather than trying to go too hard, too quickly. ● Avoid holding your breath during exercise – this will really increase your blood pressure – and use good judgment when

%

80

of people living with type 2 and 25 per cent with type 1 have high blood pressure changing poses, as moving too quickly can cause dizziness. ● Ensure that you’re taking your medications as usual, as missing a dose can mean that you cancel out the positive effects of exercise. If you’re taking beta-blockers, you won’t be able to get your heart rate up as high as you used to, so don’t over-exert yourself.

2

A slice of vitamin C!

Win the cold war A good diet is your best defence against end-of-season sniffles, so stock up on nature’s vitamin pills ‘Eating a nutritious, well-balanced diet is important for general health and wellbeing – but there are a few nutrients that are particularly beneficial when it comes to our immune system,’ says dietitian Dr Kate Marsh. ‘Making sure you get enough of these over winter may help to reduce your risk of getting sick, and improve your recovery,’ she says. Although all of these nutrients can be found in a bottle, the best (and tastiest) sources come from nature. Here’s what to put on your plate: VITAMIN C Citrus fruits, kiwifruit, berries, capsicum, tomato, broccoli and spinach. ZINC Fish, seafood, lean meats 2 and poultry, legumes, wholegrains, nuts, seeds and dairy foods. VITAMIN A Yellow-orange and 3 dark green vegies, including carrot, pumpkin, sweet potato and spinach. VITAMIN D Fatty fish such as 4 salmon, eggs and dairy foods. Most of our vitamin D is from the sun, so going out for a walk at lunchtime during the colder months can provide your requirements. Can’t make it outside? Speak to your GP about having your levels checked, as you may need a supplement.

1

3

Snack right Want to beat the 3pm slump without tipping your BGLs? Dietitian Thea Werkhoven shares what to eat – and what to avoid – for an instant energy boost GO FOR IT! Trail mix with low-fat fruit yoghurt. This combination includes protein for fullness and smart carbs to fuel you through the afternoon. IN MODERATION Dried fruit, but not too much, as it contains concentrated amounts of sugar. THINK AGAIN! Steer clear of lollies and chocolate-coated biscuits. They’re tasty, but devoid of nutrients. ➤

diabetic living JULY/AUGUST 2015 143

HEALTH check

4

Understand this gland Feeling depressed, tired or gaining weight and you don’t know why? Your thyroid gland may be the culprit…

144 JULY/AUGUST 2015 diabetic living

Fork out on veg!

5

Winter-proof your BGLs Question: My BGLs always seem to be more difficult to manage in winter. Why is this and what can I do to get them back under control?

ANSWER: ‘The quality and quantity of food you eat, how you exercise and how your hormones are working all play a part in determining your BGLs,’ says GP Dr Gary Deed. ‘In winter, your levels may be affected byeatingfoods higher in glycaemic value – such as sweets or cakes – combined with a reduced amount of activity due to weather conditions. Stress hormones may also be higher due to temperature fluctuations.’ His advice for better BGLs? Keep things simple. ‘Stay warm, be active, and eat and drink sensibly while making low-GI choices.’ ■

WORDS REBECCA LAKE PHOTOGRAPHY GETTY IMAGES

WHAT DOES MY THYROID GLAND DO? Situated at the front of your throat, the thyroid gland regulates your metabolism, enabling your body to break down food and convert it to energy. COULD MY TIREDNESS BE RELATED TO A THYROID PROBLEM? If you are fatigued, have high cholesterol, dry skin, sensitivity to cold, depression, irregular periods or experience unexplained weight gain, you may have an underactive thyroid (hypothyroidism), due to this gland not producing enough hormones. (Bear in mind that these symptoms can also be attributed to diabetes, so discuss this with your GP). WHY DO I HAVE IT? ‘Hypothyroidism affects about 10 per cent of all people with diabetes, and it occurs in about 30 per cent of women with type 1,’ says endocrinologist Dr Sultan Linjawi. ‘The increased incidence among people with type 1 can be attributed to the fact that the most common cause of hypothyroidism is a disease called Hashimoto’s thyroiditis. Both are autoimmune diseases, and if you have one of these, you are at risk of developing others. While the relationship between type 2 and hypothyroidism is less clear, there is an increased incidence of it.’ HOW IS IT TREATED? If you think you may have hypothyroidism, see your GP, who will measure your hormones with a blood test. ‘And if you are diagnosed, you’ll most likely be prescribed a synthetic version of thyroid hormone,’ says Dr Linjawi.

2

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LOVE THE

SKIN you’re in If cold wintry weather and indoor heating are the cause of your skin problems, try these simple fixes

146 JULY/AUGUST 2015 diabetic living

LIVING well

W

hat do you like most about winter? Reading beside an open fire? Spending Sunday afternoons on the couch in front of the footy? Although the colder months offer plenty of lovely opportunities to slow down and cosy up, they can also take a toll on your skin. So, when the temperature drops, show your skin a little TLC and get on top of any potential problems… fast!

DRYNESS Dry skin – which typically presents as rough, thickened or scaly – is a common side effect of high blood glucose levels. While this problem may not seem serious on its own, if left untreated, your skin can end up cracking and eventually drying out even further, which can lead to infection.

SHIN SPOTS

(diabetic dermopathy) Dermopathy appears as coloured patches and small papules, which are bumps or swellings of the skin. The spots are round or oval shaped, reddish brown in colour and initially scaly before flattening out and becoming indented. It’s caused by inflammation affecting the small blood vessels in the skin. ‘The spots usually appear on your shins or thighs, and less commonly, on your scalp, arms or trunk,’ says Diabetes NSW diabetes educator Sue Leahy.

HOW TO FIX IT Stop the soap: ‘Some soaps are as harsh as detergents,’ says Dr Patricia Lowe, a dermatologist at Sydney’s Royal Prince Alfred Hospital. Her solution? ‘Use a pump pack of moisturiser, such as sorbolene, instead of soap. This will be far gentler on your skin. Or, invest in a hypoallergenic skin wash. Apply it to the areas where you perspire, such as under your arms, behind your knees and under your breasts, or in the folds of the skin where your legs join the hips.’ Turn down the heat: ‘Hot water especially dries out your skin, so aim to have a shower in under five minutes,’ says Dr Lowe. ‘If you love a soak in the bath, add a hypoallergenic bath oil to replenish any natural oils lost while soaking.’ Be wise, moisturise: To lock in moisture, use fragrance-free or hypoallergenic skincare products. And don’t just moisturise your face – slather cream all over your body.

HOW TO FIX IT Balance your BGLs: Looking after your levels will help prevent dermopathy from developing. If it does affect you, good diabetes self-management (like eating well, exercising and keeping your BGLs in the normal range) can help the healing process. Watch and wait: ‘Dermopathy is usually harmless, so it generally doesn’t require treatment and will go away after a few years,’ Leahy says. ‘However, it’s always worth having shin spots checked by a health professional, just to ensure there’s no underlying cause.’ ➤

Banish the burn: It’s still possible to get sunburn in winter, which can cause problems with your BGLs. Always apply sunblock at least 20 minutes before leaving home, then head indoors between 10am and 2pm, when the sun is at its strongest. Remember to reapply during the day as dry weather can leave your skin more vulnerable to the elements. diabetic living JULY/AUGUST 2015 147

LIVING well

ITCHING Although it often goes hand in hand with dry skin, itching may also be caused by other factors, such as allergies, eczema,dermatitis, poor diabetes management and kidney malfunction. ‘While good diabetes control can help reduce the problem, itching skin may require the combination of several different treatments,’ says Dr Patricia Lowe.

HOW TO FIX IT Wise up to triggers: When your skin flares up, take note in a journal of what you were eating and doing that day. This might help you to pinpoint triggers, such as dust mites or mould, if you were cleaning the house, or tomatoes, if you ate bolognese for dinner. Keep your cool: Resist the temptation to stand in front of heaters, put your electric blanket on high or have long, hot baths or showers, as these can all lead to itchy skin. Embrace antihistamines: ‘You may benefit from a combination of non-sedating antihistamines during the day and stronger, sedating varieties at night,’ says Dr Lowe. ‘Your doctor or specialist may recommend taking a slightly higher dose of antihistamine and this should only be done under medical supervision. Keep taking the antihistamines until you are symptom free, then taper off, reducing the dose slowly over days or several weeks.’ Go hands-free: ‘The pressure from scratching can increase your histamine production, which is already causing the itching, so it can just make it worse,’ says Dr Lowe. Soothe your skin: Corticosteroid creams, available over the counter or on prescription, can help reduce inflammation and ease conditions such as eczema. Talk about it: ‘Talk to your GP about any follow-up tests you might need to rule out health issues like thyroid problems, tinea, eczema or fungal infection,’ says Sue Leahy. ‘Some medications can also cause itching in some people, so it may help to change to another brand that has the same function but may not cause the itching side effect.’ Reduce stress levels: Studies show that stress can compromise your skin’s barrier functions, changing blood flow and causing inflammation. If you can, do a short meditation or progressive relaxation (where you tense and relax all your muscles while listening to music) each day, to better manage your stress levels. 148 JULY/AUGUST 2015 diabetic living

‘It’s still possible to get SUNBURN in winter, which can cause problems with your YOUR BGLs’

LOWER LEG RASH

FUNGAL INFECTIONS Do any of these symptoms sound familiar: a red rash, itching, blistering and peeling, odour, discharge, raised lesions or dry, scaly blisters? ‘In people with diabetes, fungal infections are usually caused by a yeast-like fungus called Candida albicans,’ says Leahy. ‘They usually occur in warm, moist areas, such as between your toes, under your nails and breasts, and in your armpits and groin.’ Common fungal infections include athlete’s foot, jock itch and thrush.

HOW TO FIX IT Cotton on: Choose breathable cotton underwear and socks over synthetic fabrics. Avoid outerwear that’s synthetic or too tight.

WORDS STEPHANIE OSFIELD PHOTOGRAPHY GETTY IMAGES

Skip the scent: Avoid bubble bath, talcum powder, feminine hygiene sprays and perfumed toilet paper, which may further irritate affected areas. Ditch harsh soaps, as they can upset the acid/alkaline balance of areas like the genitals, making you more prone to thrush. Check it out: Your doctor may prescribe antifungal creams, pessaries, powders, sprays or nail polishes, depending on the location of the infection. For stubborn rashes, you may need to take a course of medication for up to 12 weeks. If you have chronic genital thrush, your doctor may prescribe you a course of tablets. Be a BGL boss: The better you manage your BGLs the easier it is to be on top of fungal flare-ups. Good management can also boost your skin’s health.

(necrobiosis lipoidica)

WHERE TO GET HELP Feel like your skin needs a healing hand? Find a specialist now Dermatologists are medical doctors who have undergone four years of specialised training in skin conditions. If you have a persistent skin infection or inflammation, make an appointment to see a dermatologist straightaway. Although you will need a referral from your GP, you can start the process by looking for a practitioner in your area. Visit the Australasian College of Dermatologists at dermcoll.edu.au and use the Find a Dermatologist search facility.

Usually appearing on your shins, necrobiosis is round or oval shaped with a pale or thin centre. This changes into a shiny scar with a violet border and a bruise-like appearance. It can be itchy and painful or become ulcerated and crack. This rare skin condition is thought to be kick-started by issues with microcirculation (circulation in your smallest blood vessels), which is common in people with diabetes. ‘These issues can cause a particular inflammation process that damages the collagen in your skin,’ Dr Lowe says. ‘The drying effect of heating devices in winter may increase your risk of developing this condition.’

HOW TO FIX IT Adopt healthy habits: Making small but important lifestyle tweaks, such as moisturising regularly, aiming for good BGL control, exercising consistently and avoiding smoking can help reduce your risk of developing necrobiosis. Ask an expert: ‘Your doctor may suggest a range of treatments, including topical prescriptionstrength creams, oral steroids like prednisone or injectable corticosteroids,’ says Dr Lowe. Injectable treatments must be administered by a dermatologist, so ask your GP for a referral. Try new meds: ‘Medications like aspirin, Trental and Persantin may be prescribed to increase microcirculation,’ says Dr Lowe. ‘Oral steroids may be prescribed or, in severe cases, immunosuppressant medications are used.’ ■ diabetic living JULY/AUGUST 2015 149

LIVING well

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

BLOOD GLUCOSE LEVEL (BGL)

DIABETIC KETOACIDOSIS (DKA)

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

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

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

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

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

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

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

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

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

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ADVERTISING PROMOTION

EYE SPY

TO THE POINT NovoFine® Plus 4mm 32G (0.23/0.25mm) needle is designed with thin wall technology and can be used with all insulin and GLP-1 pen devices in Australia*. Please see your healthcare professional for more information or call 1800 668 626.

Long hours in front of screens, air conditioning and late nights can take their toll, leaving eyes looking and feeling tired and uncomfortable. Bring your eyes to life with ActiMist™ 2in1 Tired + Uncomfortable Eye Spray*. It’s clinically proven to help repair the eye’s natural protective moisture layer, locking in moisture for up to 4 hours relief. The vitamin-enriched formula moisturises around eyes for beautiful looking skin. Visit optrex.com.au * Always Read the Label. Use only as directed. If symptoms

*Reference: Buus P et al.

persist see your healthcare professional. *Tired eye symptoms

Curr Med Res Opin. 2011

such as dry and irritated eyes due to disturbed lipid layer of the tear film, approx., 80% of dry eye cases.

MARKET PLACE

Check out these products. They may make managing diabetes easier

THE MULTI-TASKER New Plunkett’s Vita E Intensive Vitamin E Ointment has extra-high levels of vitamin E plus rich rosehip oil, making it your new best friend.This handy tube softens dry lips, rehydrates cuticles, tames eyebrows, calms stressed skin, treats burns and grazes, and even relieves nappy rash! It’s perfect for all skin types, especially sensitive skin. Available from selected pharmacies or online at plunketts.com.au

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CHOCOLICIOUS Well, Naturally Sugar Free Dark Chocolate is a delight if you have diabetes. Naturally sweetened with plant-based stevia, it’s a treat you can enjoy without having excess sugar. The bars contain 70 per cent cocoa and come in seven scrumptious flavours. Find them in supermarkets, pharmacies and health food stores. Visit wellnaturally.com.au

RECIPE index

BREAKFAST 93 Coffee, banana and bran shake 93 Porridge with pear, honey and walnuts 93 Spinach and egg on toast

SNACKS 92 79 80 80

60-second snack Basic scones Date and orange scones Dried cranberry and pistachio scones 80 Spiced apple scones

LIGHT MEALS 33 Beef pho 74 Chargrilled chicken, potato and egg salad 75 Cheese and ham croquettes 32 Creamy chicken and corn soup 30 Fennel and onion soup with cheesy toasts 32 Indian lentil and potato soup 32 Mini meatball and pasta soup 30 Smoky tomato and bacon soup 33 Split pea and barley soup

48 Cheesy broccoli carbonara 52 Chicken laksa 50 Chicken, leek and ricotta cannelloni with garlic crumbs 64 Chilli spiced pork salad 40 Curried sausages with herbed mash 64 Easy tuna, leek and tuna soufflés 62 Green chicken curry pie 71 Fennel and paprika pork tacos 76 Indian beef potato curry 39 Koftas with spiced potato and cauliflower mash 70 Lamb with date and pistachio couscous 48 Macaroni bolognese pie 39 Mango chicken with sweet potato and pumpkin mash 62 Mexican beef stuffed potatoes 71 Mint, chilli and garlic prawns 50 Paprika pork stroganoff 41 Pulled pork ragu with celeriac, parsnip and parmesan mash 63 Salmon, potato and capsicum frittata 62 Sesame-crusted chicken with roasted vegies 51 Vegetable bolognese

90 Date, chocolate and orange brownies 88 Mini pear and rhubarb strudels 91 Pan-fried honey and cinnamon bananas 88 Upside-down mandarin, almond and ginger cake

ACCOMPANIMENT 73 Creamy potato and pumpkin bake 62

50

MAINS 63 Avocado chilli and cheese quesadillas 41 Beef with mustard, corn and potato mash 70 Chargrilled vegies on Turkish

DESSERTS 90 Apple and strawberry crostata 91 Baked cardamom pears with almond crumble 91 Coconut and banana pancakes

40

KEY

Freezable

Gluten free

Gluten-free option

Vegetarian

COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to increase the temperature by 10-20°C, depending on your oven.

FREEZING Pack individual serves into airtight containers. Label with recipe name and date. Main meals will generally freeze for three to six months, three being optimal. To reheat, put dish in fridge overnight to defrost (never leave on bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in the oven, or microwave on medium/50%, depending on dish. GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten free by ingredient – please check the label to ensure the product is suitable for you. Note: Some spices carry a ‘may contain’ statement. It is important to check the label of packaged products to ensure it is gluten free.

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LIVING well

Postcards

from the

SHED

T

here are lots of negative elements in this world. I, for one, have been right behind taking a positive view of things to try to lead a lifestyle that can kick that negativity right out of the park. I think I may have even begun to delude myself into thinking that my efforts towards ‘ding-dong, you beaut’ diabetes management may somehow create a perfect simulation of a diabetes-free body and nullify any long-term effects of what is essentially my immune deficiency. Recently, I sat with my endocrinologist and sifted through my latest test results. Eyes 20:20, no retinopathy… phew. HbA1c was 6.1… yee-ha! Blood pressure t-riffic. It felt like I had diabetes backed into a corner and I still think I do, however, my immune deficiency is a patient and strong adversary. There are functions of the body that can be affected due to diabetes and immune deficiency that I wasn’t even aware of, from relatively minor problems to more in-your-face, sinister complications that we hope desperately to avoid. Heart disease, poor circulation, kidney damage and vision loss are four biggies that immediately spring to mind. What I’m getting at is that diabetes is one tough mutha, and right now is a good time to realise it. As a kid, I shut my eyes to long-term complications. ‘I’ll be right’ and ‘that couldn’t happen to me’ was

the stance I remember taking. We all need to live our lives and compartmentalising complications certainly helped me to stay positive about diabetes. However, I feel it’s important to stay aware of the seriousness of this disease. For National Diabetes Week this year (12-18 July), Diabetes Australia is running a national campaign aimed at people at risk of developing type 2, and it’s all about the disease’s serious nature and potential ill effects. The reality is that 280 people in Australia develop diabetes every day. It’s an astonishing figure, but one that can be reduced. And it all starts with awareness. If a change in attitude and lifestyle can help prevent diabetes and its awful complications, bring it on. The message may seem dark or unfair to those of us trying to get the better of diabetes, but the outcome of this campaign could provide a better result for everyone. To focus again on the positives, let’s get fitter, eat better and live longer. It may seem like a utopian view, but it’s so achievable. Each and every positive in life adds up to make a difference. It doesn’t matter whether you’re a complete-makeover type or a softly-gently type – we can all improve at our own pace. Sure, we may trip over once in a while, but the more positive the lifestyle, the more there is to cushion the blow, so we can all play on in good nick for as long as possible. ■

‘280 people develop DIABETES every day’

154 JULY/AUGUST 2015 diabetic living

PHOTOGRAPHY BRAD GERHARD (ROB’S PHOTO); ISTOCKPHOTO

Everyone’s favourite chippie Rob Palmer explains why we need to have a serious reality check about diabetes

A complete range of needles for all Australians living with diabetes NovoFine® are the most widely used pen needles in the country today.¹ With a range of devices, treatments and ongoing support, we’re there to help all Australians of all ages who have diabetes.

4mm 32G 0.23/0.25 x 4 mm

6mm 32G Tip 0.23/0.25 x 6 mm

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NovoFine needles are for single use. Remember to use a new needle every time. Please see your healthcare professional for any further information about your diabetes treatment. NovoFine® needles are for use with drug pen injectors. Reference: 1. National Diabetes Services Scheme (NDSS) Data (September 2014). ® Registered trademark of Novo Nordisk A/S. Novo Nordisk Pharmaceuticals Pty. Ltd. ABN 40 002 879 996, Level 3, 21 Solent Circuit, Baulkham Hills NSW 2153. www.novonordisk.com.au. NOFI9136/DL/FP/NF. December 2014.

8mm 30G

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