@enmagazine Diabetic Living AU 05.06 2021
@enmagazine Diabetic Living AU 05.06 2021
@enmagazine Diabetic Living AU 05.06 2021
A U S T R A L I A N
JENNA’S STORY
“My gestational
diabetes turned
into type 1”p118
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ONSALENOW
Available to purchase where all good books are sold and at
aremediabooks.com.au or bhgshop.com.au
A U S T R A L I A N
YOUR VACCINE QUESTIONS ANSWERED p109
109
diabetes turned
into type 1”p118
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MAKE SURE YOU’RE READY FOR ANYTHING
ARE YOUR AFFAIRS
IN ORDER? p106
106
100 #FQSFQBSFE
FOOD
16 5 days, 5 dinners
24 Straight to the table All you SPECIAL
need is one pot to create OFFER nd
128 a
fabulous family meals! Turn to page
Diabetic
30 Smooth operator Enjoy a subscribe to hance
ur c
pick-me-up any time of the day Living , for yo re in
31 3 ways with lentils Discover to win a sha
$25,000!
how versatile they really are
36 Souped up Winter’s here and
MAY/JUNE 2021
DPOUFOUT
so are our favourite recipes
42 Vegie BBQ Skip the meat and
enjoy a new take on the grill
46 Skin health A day’s worth of
skin-boosting dishes 106 Will power Take responsibility
50 Healthier family favourites and get your affairs in order
PHOTOGRAPHY IMMEDIATE MEDIA. LOUISE LISTER, JAMES MOFFAT; STYLING ANNETTE FORREST,
Cool nights
need soup!
As Autumn slips into Winter my mind (and
stomach) turns to thoughts of soup. It really is
the perfect food – heating your hands as you
45 self will thank you on a busy night when cooking dinner just isn’t going to
happen! Turn to page 36 for our delicious soup feature and you’ll find a couple
of others scattered through the issue as well. I know I’ll be starting with our
cover star and working (and slurping) my way through all of them.
Another favourite meal of mine is a one-pot dinner. What’s not to love
about a meal that maximises flavour and minimises washing up? Take a look
at our selection of warming one-pots from page 24 as well as family favourites
starting on page 50 that we’ve revamped to make both delicious and healthy.
Of course, we haven’t forgotten about dessert and you’ll find some fruit-
focussed treats on page 64.
The COVID-19 vaccine has been available for a few months now and some
of you may have received yours already, while others are still waiting or may
NEXT
ISSUE have questions. We’ve answered your FAQs on page 109 in simple, easy-to-
ON SALE understand language – no faffing about. The year that was 2020 was a good
24 JUN reminder to all of us about how important it is to be prepared for whatever life
may throw at us. Take a look at Ready for Anything from page 100 for some
ideas about how to prepare for, and cope with, an unexpected setback.
Mum-of-three Jenna Carroll certainly had to roll with the punches when
she was diagnosed with type 1 after the birth of her third child. While it’s only
early days and Jenna is still getting used to managing her diabetes, she’s
determined that it won’t define her. You can read Jenna’s inspiring story on
page 118.
I love hearing what you think of the magazine – after
all, we create it for you - so please get in touch via email
61
or Facebook.
Alix Davis,
Editor
We’d love to hear from you!
We want to hear your stories, answer your questions and share the love with other readers
facebook.com/ instagram.com/
diabeticliving@aremedia.com.au diabeticliving.com.au DiabeticLivingAU diabeticliving
Diabetes Australia and JDRF are proud to support Diabetic Living. While all care has been taken in the preparation of the articles in this
magazine, they should only be used as a guide, as neither Are Media Pty Limited nor Diabetes Australia is able to provide specific medical
advice for people with diabetes or related conditions. Before following
any health advice given in this magazine, please consult your healthcare
professional. Recipes that are gluten free or have gluten-free options
have been approved by Coeliac Australia.
%*"#&5&4
Getting your head around
“diabetes lingo”? Read on...
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1 YOU’RE
NOT ALONE
About 280 Aussies
2 IT'S YOUR
MOVE
Continuing or
3 WE’RE HERE
Wondering
where to start?
with exercise, people with
diabetes can definitely still
enjoy them in moderation.
develop diabetes starting regular Combined with Talk to your GP or dietitian
every day – one physical activity will advice from your for more info.
person every five help lower your healthcare team,
minutes. And for short- and long-term you’ve made a great
every four people BGLs and can also first step. In this
Ugh. A
‘special diet’
WORDS KAREN FITTALL; PHOTOGRAPHY GETTY IMAGES
GET BACK
ON TRACK
The NDSS has recently
launched a new campaign
‘Back On Track’ to encourage
people to reconnect with
their diabetes management.
Researchers found that over
one third of Aboriginal and
Torres Strait Islander people
said “COVID has had a
negative personal impact that
has affected their connection
to culture and their mental
and physical health”. Due to
the year that was 2020, many
people with diabetes may not
be managing their condition
as well as they would have
if there were less significant
disruptions. Visit ndss.com.au
for more information.
If you have not consulted
your healthcare team
recently, be sure to book
in and get on top of your
diabetes once again.
&
SH
Q
AA R
SK DR MA
UNDER
medication.
Food writer Becky Excell
However, it would be
shares over 100 recipes
worthwhile seeing an Accredited
with all the tips and
THE AGE
Practising Dietitian (APD), who
tricks to truly unlock all
can help you in developing an
those glutenous foods
individualised eating plan to
OF 40
you’ve been missing.
both lower your cholesterol
Whether you’re looking
and manage your diabetes.
for a proper chicken chow
mein or a freshly made Dr Kate Marsh, advanced accredited
French baguette, there’s HAVE DIABETES. practising dietitian and credentialled
something for every meal! ~ Diabetes Australia (national survey 2020) diabetes educator
New prescriptions
On the 1 February 2021, the
national legislation changed the
requirement for doctors to provide
prescriptions with the active
ingredient name, rather than
the brand name – for example,
a prescription for Ventolin will
now say the active ingredient:
salbutamol. This long overdue
change in Australia will provide
fewer medication errors by doctors
and patients, and further simplify
how we talk about medications.
Regardless of the brand you choose
to purchase, the drugs will contain
the exact same active ingredient;
however, they may come in
different strengths (this will still
be listed on your prescription).
If you’re confused, ask your GP or
specialist to clarify prescriptions.
WEIGHT
CHALLENGES
MOST COMMON
26
PER CENT OF PEOPLE
WITH DIABETES BELIEVE
THE STEREOTYPES AND
IN THESE KIDS ATTITUDES OF OTHER
A new report released by the Australian PEOPLE ABOUT DIABETES
Institute of Health and Welfare (AIHW) NEGATIVELY IMPACTS
shows some groups of Australian THEIR MENTAL HEALTH.
children and adolescents, aged 2-17, ~ Diabetes Australia (national survey 2020)
are more likely to be overweight
or obese. The latest national data
concluded these certain population groups are most
likely to be Aboriginal and Torres Strait Islanders,
those with a disability, those living in Inner regional
areas and those living in the lowest socioeconomic
areas. This excess weight can massively increase the
risk factor of individuals to develop type 2 diabetes,
cardiovascular disease, some musculoskeletal
conditions and some cancers.
If you are concerned about your or your child’s health
and wellbeing, discuss with your healthcare team.
Q A
&A S
A S K E LIS
Q E
&A
L
AS K R AC H
Putting her
“Initially, I thought he was
kidding around - if you knew us,
you’d understand - but it dawned
BEST
on me pretty quickly that something
was very, very wrong... and I had
no idea how to fix it.
“Back then, I didn’t know the
difference between a low or a high,
FOOT
or how to treat either one; but in my
head giving him a soft drink was the
easiest thing I could do, so I gave him
a Lucozade and hoped for the best.
“As soon as he came-to, I just burst
of people who also love Ash has been able to host a Her vision for Stripped Supply
someone with diabetes movie fundraiser and (www.stripped.supply), is for it to
and as a result has You can barbecues at local football also become a place that can help
check out her competitions in automate how someone manages
progress of $10k Brisbane. their diabetes. “I think there’s so
in 10 months at However, it’s her much more support we can be
diabetesaustralia funky socks that have offering 20-something diabetics,
fundraiser.raisely.com/ been the real kicker! At who are navigating how diabetes will
thediabeticsgirlfriend
the gym Ash works for, fit into their new adult life,” she says.
they encourage people to “Big things are coming – that’s all I
wear their best socks, on can say!”
Funky Sock Friday, and donate
money for a charity. Witnessing first
hand just how many people love a
funky pair of socks, this sparked an You can purchase a pair
Ash’s
funky sock idea. “I wanted to create some needle of funky diabetes socks from
fundraiser socks that might strike up a thediabeticsgirlfriend.com/
conversation at the gym,” she funky-socks. ■
5 DAYS
5 DINNERS
Enjoy these delicious new recipes,
featuring sesame-crusted tuna with
miso dressing, a lemon, spinach pilaf
and more. Midweek just got tasty!
LOWERCARB
OPTION
Reduce the couscous
to 40g and add 1 cup
of small cauliflower
florets with the
stock in Step 3.
MONDAY
CHICKEN, COUSCOUS
AND HARISSA BROTH
PREP 10 MINS COOK 35 MINS
SERVES 2 AS A MAIN
LCO
PER SERVE (lower-carb option)
1370kJ, protein 30g, total fat 10g
(sat. fat 2g), carbs 26g, fibre 7g,
sodium$/Carb
exchanges0/GI estimate low
TUESDAY GFO LC
SESAME-CRUSTED TUNA ½ red onion, finely sliced 4 Heat the sesame oil in a large
WITH MISO DRESSING 1 red chilli, finely chopped non-stick frying pan over medium-
PREP 15 MINS COOK 5 MINS ½ bunch coriander, leaves torn high heat. Add the tuna and cook
SERVES 2 AS A MAIN for 30 seconds on each side, just to
1 To make the dressing, put the sear and toast the sesame seeds.
2 x 150g tuna steaks
miso and water in a small bowl,
3 Tbsp sesame seeds 5 Divide the salad between two
whisking to dissolve. Stir in the
2 tsp sesame oil plates and top with the tuna. Serve.
rice vinegar and ginger. Season
DRESSING with pepper. Nutrition info
1 Tbsp miso paste or gluten free PER SERVE 1810kJ, protein 49g,
2 Put all the salad ingredients into
miso paste total fat 19g (sat. fat 3g), carbs 13g,
a large bowl. Add the dressing
2½ Tbsp water fibre 9g, sodium
'!2Carb
and toss gently to combine.
1 Tbsp rice wine vinegar exchanges2GI estimate low
3cm piece ginger, finely grated 3 Cut the tuna steaks into 3cm 2Gluten-free option2Lower carb
Freshly ground black pepper fingers, then put the sesame seeds
onto a plate and roll over the tuna
SALAD
pieces to cover all the sides.
1 Little Gem lettuce, cored,
cut into chunky pieces
100g sugar snap peas
4 radishes, quartered
75g frozen shelled edamame,
defrosted
Boost your
Vitamin
D intake
by placing
your
mushrooms
in direct
sunlight
for 1 hour
before
cooking.
Vegie sausage,
spinach & mushroom
fry with pesto toast
Recipe, page 20
mains
WEDNESDAY LC
VEGIE SAUSAGE, 1 Heat the oil in a medium non- separate ramekins or small cups.
SPINACH & MUSHROOM stick frying pan over medium-high Once the water is at a gentle
FRY WITH PESTO TOAST heat. Add the mushrooms and simmer, carefully pour the eggs
PREP 10 MINS COOK 10 MINS cook, stirring often, for 5-10 from their cups into the water
SERVES 2 AS A MAIN minutes or until the moisture and simmer gently for 2 minutes
has evaporated and the or until the whites are set.
1 tsp extra-virgin olive oil
mushrooms soften.
250g mushrooms, sliced 4 Spoon the mushrooms, sausage
2 Sanitarium Vegie Delights 2 Break the sausages into small pieces and spinach onto two plates.
Vegie Sausages pieces straight into the pan. Add the sourdough slices, spread
1 clove garlic, sliced Cook for 2-3 minutes, stirring with some pesto and topped with
50g baby spinach leaves occasionally, or until starting to a poached egg. Serve.
2 Tbsp pesto crisp. Add the garlic and cook,
Nutrition info
2 x 60g eggs stirring, for 1 minute. Stir through
PER SERVE 1870kJ, protein 27g,
2 slices (40g each) wholemeal the spinach and cook, stirring, or
total fat 26g (sat. fat 5g), carbs
sourdough, toasted until the spinach starts to wilt.
21g, fibre 7g, sodium 573mg
3 Bring a large saucepan of water ;Carb exchanges 1½
to the boil. Crack the eggs into ;GI estimate .18;Lower carb
THURSDAY
VEGETARIAN KALE EGGPLANT ‘BACON’ 3 Meanwhile, tip kale into large
CAESAR SALAD WITH 1 eggplant bowl and add lemon juice and
EGGPLANT ‘BACON’ 2 Tbsp sugar free maple syrup black pepper. Massage really well
PREP 15 MINS COOK 15 MINS 2 tsp smoked paprika with clean hands; set aside for 10
SERVES 2 AS A MAIN 1 tsp garlic granules minutes. Mix mayonnaise, mustard,
yeast flakes, soy sauce and water in a
2 x 40g slices wholemeal
1 To make the eggplant ‘bacon’, small bowl. Add to kale; toss to coat.
sourdough bread or gluten-free
preheat oven to 170°C (fan-forced).
mustard
Cook in oven for 10-15 minutes
1 Tbsp nutritional yeast flakes PER SERVE 1380kJ, protein 12g,
or until beginning to crisp, then
(see Cook’s Tip) total fat 12g (sat. fat 2g), carbs
brush with the maple syrup
3 tsp salt-reduced soy sauce 33g, fibre 13g, sodium 769mg
mixture and cook for another
or gluten-free soy sauce ;Carb exchanges 2
5 minutes or until really crisp.
1 Tbsp water ;GI estimate low
2 Line a third tray with baking
paper. Toss the bread cubes and oil PER SERVE (with ½ cup chickpeas)
and spread out in a single layer 1790kJ, protein 18g, total fat 14g
over the lined tray. Bake for (sat. fat 3g), carbs 45g, fibre 17g,
10-12 minutes or until the cubes sodium/);Carb exchanges 3
are golden and toasted. ;GI estimate low
PRESERVED LEMON, 1 Heat the oil in a large saucepan or COOK’S TIP Replace the preserved
SPINACH AND CHERRY casserole dish over medium heat. lemon with the zest and juice
TOMATO PILAF Add the onion and cook, stirring of ½ a lemon.
PREP 10 MINS COOK 40 MINS occasionally, for 10 minutes or
SERVES 2 AS A MAIN until the onion is very soft. Add Nutrition info
the garlic, ginger and paprika. PER SERVE 1150kJ, protein 7g,
1 tsp olive oil Cook, stirring, for 1 minute. Stir in total fat 3g (sat. fat 1g), carbs 50g,
1 brown onion, finely chopped the lemon, cinnamon stick and rice, fibre 7g, sodium
'!4Carb
1 clove garlic, sliced making sure every grain is coated in exchanges
54GI estimate low
2cm piece ginger, finely chopped the oil. Pour in the vegetable stock 4Gluten-free option
1 tsp smoked paprika and water. Bring to the boil.
¼ preserved lemon, rinsed to
PER SERVE (with shredded
remove excess salt, pith and 2 Toss in the spinach and cherry
chicken) 1470kJ, protein 22g,
seeds removed, finely tomatoes, stir briefly and the cover.
total fat 5g (sat. fat 1g), carbs 50g,
chopped (see Cook’s Tip) Reduce heat to medium-low and
fibre 7g, sodium
'!4Carb
½ cinnamon stick cook, covered, for 20 minutes.
exchanges
54GI estimate low
100g basmati rice Remove the lid and stir through
4Gluten-free option ■
250ml (1 cup) salt-reduced the parsley, adding a splash
vegetable stock or of water if it looks a little dry.
gluten-free vegetable stock Season with pepper and serve.
125ml (½ cup) water
70g baby spinach leaves HEALTH TIP
250g punnet cherry tomatoes To boost the protein content,
¼ small bunch flat-leaf parsley, try mixing in 100g shredded
finely chopped cooked chicken breast in the
Freshly ground black pepper final 5 minutes of cooking.
SHOPPING LIST
GROCERY ❏ 1 bunch radishes
❏ 70g tube harissa ❏ 1 red chilli
❏ 500ml carton salt- ❏ 50g baby spinach
reduced chicken leaves
stock ❏ 1 bunch kale
❏ 100g pkt sesame ❏ 1 eggplant
LEFTOVERS seeds
❏ 150ml bottle
❏ 1 bunch flat-leaf
parsley
Not sure what to do with the remaining food?
sesame oil ❏ 250g mushrooms
Take inspiration from these tasty tips
❏ 200g jar miso paste
SAUSAGES ❏ 400g pkt Blu Gourmet SEAFOOD
GROCERY ❏ 2 x 150g tuna steaks
HARISSA
Pan-fry or BBQ and Pearl Cous Cous
Use in dressings, soups
serve with steamed ❏ 250ml bottle rice
or casseroles.
vegies and mashed
wine vinegar MEAT & POULTRY
potato.
❏ 190g jar pesto ❏ 2 x 125g skinless
SESAME SEEDS
YEAST FLAKES ❏ 200g pkt Macro chicken thigh fillets
Toast and sprinkle
over salads.
Sprinkle over popcorn
nutritional yeast ❏ 250g lean pork
or pasta or stir into
flakes mince
SESAME OIL soups to add that
Use in dressings extra flavour hit.
or add a little to the BAKERY PANTRY
end of your stir-fry to ❏ 1 loaf seeded ❏ Olive oil
add a flavour hit. FRUIT & VEG sourdough ❏ Extra virgin olive oil
MISO SILVERBEET & KALE ❏ 2 x 60g eggs
Use in soups, dressings Shred and add to pasta
CHILLED ❏ 3 cloves garlic
sauces or in the last
or use to marinate
❏ 300g pkt Sanitarium ❏ Salt-reduced soy
fish/tofu. 5-10 minutes of
making a soup. Vegie Delights Vegie sauce
COUSCOUS Sausages ❏ 97% fat free
GINGER
Cook and use in mayonnaise
a roasted vegie salad Grate and use in
dressings and soups; FREEZER ❏ Dijon mustard
with a balsamic dressing.
or place a few thin ❏ 400g pkt frozen ❏ Sugar-free maple
RICE VINEGAR (unpeeled) slices with syrup
Use in dressings and
edamame
a few fresh mint leaves ❏ Smoked paprika
to make sushi rice. and a slice of lemon
❏ Garlic granules
in a mug of boiling water FRUIT &
PESTO ❏ Cinnamon stick
Use on pizzas or and drink before VEGETABLES ❏ Freshly ground black
going to bed.
toasted sandwiches. ❏ 1 small brown onion
pepper
BREAD RADISHES ❏ 1 brown onion
Slice and place in Thinly slice or quarter ❏ 1 head baby fennel
and use in salads or part
a resealable freezer bag, ❏ 1 bunch silverbeet
of a combination of
expel any air and seal.
vegies to serve with ❏ Small knob ginger
Keep in the freezer
a healthy dip. ❏ 1 Little Gem Lettuce
for 3 months.
❏ 100g sugar snap peas
PARSLEY
EDAMAME
Use whole leaves in ❏ 1 lemon
Eat as a snack or use in
stir-fries or noodle salads. salads or finely chop
and add to soups
or casseroles.
STRAIGHT TO
How our
food works
for you
see page 75
LOWERCARB
OPTION
Drop the bread
and stir 1 large
carrot, sliced
and steamed in
before serving.
Creamy
pear & pork
Recipe, page 27
THE TABLE
Cook’s Tips
If you can’t get your hands on
preserved lemons, replace the 2
quarters of preserved lemon with
the finely grated zest and juice of 1
lemon in the paste. To serve, simply
use a zester to get thin strips of
lemon zest to sprinkle
over the top.
comfort food
GFO
CREAMY PEAR & PORK 1 Heat half of the oil in a medium 3 Add the pear slices to the pan and
PREP 10 MINS COOK 50 MINS heavy-based saucepan or stir well. Cover and cook for a further
SERVES 4 AS A MAIN flameproof casserole dish over high 10 minutes. Stir through the cream
heat. Season the pork with pepper and add season with pepper. Divide
2 Tbsp olive oil
and add to the pan. Cook, turning between serving bowls and serve
400g pork loin steak, trimmed
often, for 3-4 minutes or until with crusty bread and broccolini.
of fat, cut into strips
golden brown. Transfer to a plate.
Freshly ground black pepper Nutrition info
Reduce the heat to medium and add
2 brown onions, sliced PER SERVE 2060kJ, protein 31g,
the remaining oil and the onion to
2 cloves garlic, crushed total fat 17g (sat. fat 5g), carbs 40g,
the pan. Cook, stirring occasionally,
Small bunch sage, leaves chopped fibre 7g, sodium
+%6Carb
for 8-10 minutes or until the onion
2 Tbsp plain flour or gluten-free exchanges
7 6GI estimate
softens. Add the garlic and cook,
plain flour +#"'2+6Gluten-free option
stirring, for 1 minute.
500ml bottle apple or pear cider
2 Add the sage and flour to the pan GFO LCO
2 pears, unpeeled, cored and each
cut into 8 slices and cook, stirring, for 1 minute. PER SERVE 1750kJ (lower-carb
100ml light thickened cream Increase the heat to high and pour option), protein 28g, total fat 16g
2 (70g) crusty bread rolls or gluten- in the cider. Simmer for 4 minutes. (sat. fat 5g), carbs 26g, fibre 7g,
free rolls, broken into pieces Return the pork and juices to the sodium +%6Carb
1 bunch of broccolini, steamed, pan. Reduce heat to medium-low exchanges 7 6GI estimate low
to serve and cook, covered, for 10 minutes. 6Gluten-free option
GFO
SPICED CHICKEN AND 3cm piece fresh ginger, grated Heat over medium heat. Add spice
SWEET POTATO STEW 4 cloves garlic, crushed paste and cook, stirring, for about
PREP 15 MINS COOK 40 MINS 400g can no-added-salt chopped 5 minutes or until the paste thickens.
SERVES 4 AS A MAIN tomatoes Add the chicken and cook, turning
1 quarter preserved lemon, rinsed occasionally, for 8-10 minutes or
600g orange sweet potato,
to remove excess salt, seeds until the chicken starts to colour.
cut into chunks
removed, chopped Pour over the stock. Cover and bring
200g baby spinach leaves
to the boil. Reduce heat to medium
1 Tbsp olive oil 1 Put the sweet potatoes in a large,
and simmer, stirring occasionally,
8 (800g) skinless and boneless deep saucepan; cover with boiling
for 10 minutes or until the chicken
chicken thigh fillets, water. Cover and bring to boil over
is cooked (to check cut into one of
trimmed of fat high heat. Reduce heat to medium
the thighs and make sure it’s white
250ml (1 cup) salt-reduced chicken and simmer, partially covered,
throughout with no sign of pink).
stock or gluten-free stock for 15 minutes or until tender.
250ml (1 cup) water 4 Season the dish with pepper.
2 Meanwhile, put all the ingredients
Freshly ground black pepper Add the sweet potato and simmer
for the spice paste in the bowl of
1 Tbsp pumpkin seeds, toasted for 5 minutes. Roughly chop the
a food processor. Cover and
2 quarters preserved lemon, rinsed spinach and add to the stew.
blend until smooth. Set aside.
to remove excess salt, seeds 5 Scatter over the pumpkin seeds
removed, chopped 3 Put the spinach in a large colander
and preserved lemon pieces and
2 small (50g each) naan breads, in the sink. Pour the sweet potatoes
serve with warm naan bread.
warmed, halved, to serve and their cooking water over the
colander to drain the potatoes Nutrition info
SPICE PASTE and wilt the spinach at the same PER SERVE 2050kJ, protein 45g,
2 brown onions, chopped time. Set aside to steam dry. total fat 16g (sat. fat 4g), carbs
1 red chilli, chopped (deseeded
3 Return saucepan to the heat (no 36g, fibre 9g, sodium 601mg
if you don’t want it too hot)
need to wash it first) and add the oil. 6Carb exchanges
7 6GI
1 tsp paprika
estimate*-46Gluten-free option
GFO
MOROCCAN CHICKEN
ONE POT
PREP 20 MINS COOK 50 MINS
SERVES 6 AS A MAIN
SMOOTH
total fat 13g (sat. fat 2g), carbs
29g, fibre 7g, sodium 156mg
.Carb exchanges .GI
estimate"%,.Gluten free
OPERATOR
Smoothies are a healthy and refreshing
pick-me-up for any time of the day
GF LC
GREEN GIANT
8
":
4 - & 5 * -
/
4
GFO
GREEN LENTIL 1 Put the onion, celery and parsnips
HARISSA SOUP in a large saucepan with the oil.
PREP 20 MINS COOK 40 MINS Cook, stirring often, over low heat
SERVES 4 AS A MAIN for 10 minutes or until the onion
is very soft. Add the garlic and
1 large brown onion, finely
coriander stalks. Cook, stirring,
chopped
for 1 minute. Add the ground
2 celery sticks, finely chopped
coriander, turmeric, cinnamon and
2 large parsnips, finely chopped
harissa. Cook, stirring for 1 minute.
2 Tbsp olive oil
2 cloves garlic, crushed 2 Add the lentils, stock and water
1 bunch coriander, leaves to the pan. Cover and bring to a
and stalks separated, simmer over high heat. Reduce
stalks finely sliced heat to low and cook, covered,
2 tsp ground coriander for 10 minutes. Add the leeks and
1 tsp ground turmeric continue to cook for 10 minutes
1 tsp ground cinnamon or until the lentils are just tender
1 Tbsp harissa or gluten-free but still retain a little bite.
harissa 3 Remove the lid from the soup and
150g dried green lentils stir through the chickpeas and kale.
625ml (2½ cups) salt-reduced Simmer gently until the kale leaves
vegetable stock or just wilt. Season well with pepper
gluten-free stock and some of the lemon juice from
375ml (1½ cups) water the wedges. Roughly chop the
2 leeks, halved lengthways, coriander leaves and stir through.
cleaned, finely chopped If the soup is too thick, top up with
420g can salt-reduced chickpeas, just-boiled water from the kettle
drained and rinsed and check again for seasoning.
50g kale, thick stalks discarded,
leaves shredded 4 Ladle soup between bowls. Serve
Freshly ground black pepper with the remaining lemon wedges
1 lemon, cut into wedges on the side to squeeze over.
Nutrition info
PER SERVE 1650kJ, protein 19g,
total fat 13g (sat. fat 2g), carbs
41g, fibre 16g, sodium 591mg
2Carb exchanges 32GI estimate
How our $'/2Gluten-free option
food works
for you
see page 75
GFO
SPICED LENTIL, PUFFED 1 small red onion, finely chopped 3 Place the lentils in a bowl.
RICE & CUCUMBER SALAD 100g pomegranate seeds Add the tamarind dressing and
PREP 15 MINS COOK 5 MINS or 20g Ocean Spray 50% toss to combine. Fold through
ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
SERVES 4 AS A LIGHT MEAL less sugar Craisins the cucumber chunks with
150g reduced-fat natural yoghurt, the coriander and mint, most
250g cooked puy lentils
to serve of the red onion and most of
1 tsp cumin seeds
the pomegranate seeds. Just
1 Tbsp tamarind paste
1 Spread the lentils over a platter. before you eat, toss through the
or gluten-free tamarind paste
Set aside. Toast the cumin seeds spiced puffed rice. Scatter the
2 tsp brown sugar
in a small dry non-stick frying remaining onion and pomegranate
3 Tbsp fresh lemon juice
pan over medium heat, stirring, seeds over the top. Drizzle over
1 tsp freshly grated ginger
for 1-2 minutes or until fragrant. the yoghurt. Serve.
RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA;
Creamy salmon
& potato soup
Recipe, page 39
Kale, risoni &
meatball soup
Recipe, page 40
winter favourites
GFO LC
CREAMY SALMON
& POTATO SOUP
PREP 15 MINS COOK 40 MINS
SERVES 4 AS A LIGHT MEAL
LC
KALE, RISONI 1 egg yolk (from 60g egg) occasionally, for 6-7 minutes,
& MEATBALL SOUP 2 Tbsp chopped flat-leaf parsley stirring occasionally, or until
PREP 15 MINS COOK 30 MINS ½ clove garlic, crushed golden brown and caramelised.
SERVES 4 AS A LIGHT MEAL 2 Tbsp finely grated parmesan Stir in the garlic and chilli.
2 tsp olive oil Cook, stirring, for 2 minutes.
1 Tbsp olive oil
2 brown onions, finely chopped 1 To make the meatballs, break up 3 Add the stock, water, kale,
1 clove garlic, crushed the soaked bread into a bowl. Add risoni and meatballs to the pan.
1-2 red chillies, finely chopped the pork mince, egg yolk, parsley, Simmer for 15-20 minutes
500ml (2 cups) salt-reduced garlic and parmesan. Mix until well or until the risoni and kale
chicken stock combined. Roll the mixture into are cooked. Sprinkle over
500ml (2 cups) water 24 marble-sized balls. Heat the the parmesan, to serve.
200g kale, inner rib removed, oil in a large non-stick frying pan
Nutrition info
roughly chopped over medium-high heat. Add the
PER SERVE 1370kJ, protein
3 Tbsp risoni meatballs and cook for 2-3 minutes,
26g, total fat 16g (sat. fat 5g),
40g grated parmesan turning often, or until browned and
carbs 20g, fibre 5g, sodium
cooked through. Transfer to a plate.
MEATBALLS 614mg& %! 1½
1 crustless slice wholemeal bread, 2 Heat the oil in the same frying 6GI estimate(+26Lower carb
drizzled with 2 Tbsp skim milk pan over medium heat. Add
250g lean pork mince the onion and cook, stirring
GFO LC
CARROT & CORIANDER 2 Tbsp olive oil a non-stick baking tray and
½ tsp ground turmeric for 1 minute. Add the carrots, of fresh coriander, if you like.
500g carrots, chopped potato and stock. Cover and bring
Nutrition info
1 floury potato, chopped to the boil over high heat. Reduce
PER SERVE 1070kJ, protein 4g,
500ml (2 cups) salt-reduced heat to medium and simmer for
total fat 15g (sat. fat 3g), carbs
vegetable stock or 25-30 minutes or until the
23g, fibre 8g, sodium 462mg
gluten-free stock vegetables are tender.
6 %! 1½
500ml (2 cups) water 2 Meanwhile, to make the croutons, 6GI estimate medium
1 bunch coriander, chopped preheat oven to 180°C (fan-forced). 6Gluten-free option
CROUTONS Cut the flatbreads into bite-sized 6Lower carb ■
2 small (30g each) flatbreads, pieces then toss in the oil, ras el
pitas or gluten-free bread hanout and pepper. Spread over
How our
food works
for you
see page 75
LOWERCARB
OPTION
Spiced halloumi & Switch out the
pineapple burger burger buns for
with zingy slaw 1 Little Gem Lettuce,
divided into
Recipe, page 44 4 lettuce cups.
bbq
Being a vegetarian or eating well doesn’t mean you should
miss out on a BBQ – try these healthier, meat-free recipes
BARBECUE SALAD PIZZA shallots with a little oil. Add the 5 Pile the charred vegetables on top
PREP 25 MINS COOK 20 MINS vegetables to the barbecue and of the dough. Drizzle over some of
SERVES 3 AS A MAIN cook until charred (broccolini will the dressing (leaving some to dip the
take the longest) for 8-10 minutes crusts) and scatter over the toasted
PIZZA DOUGH or until tender, removing walnuts and lemon zest. Serve.
200g white bread flour, vegetables as they are ready.
plus extra for dusting
Nutrition info
4 Roll the dough out on a lightly PER SERVE 1730kJ, protein 17g,
½ tsp dried yeast
floured surface until about 30cm total fat 12g (sat. fat 1g), carbs 55g,
120ml lukewarm water
in diameter. Flour a large piece of fibre 9g, sodium 115mg
TOPPING foil and put the dough on top and 8Carb exchanges 3½
3 Little Gem lettuces, carefully place on the barbecue. 8GI estimate medium
halved lengthways Put the lid on the barbecue and
200g broccolini cook the dough, with the lid
6 green shallots, trimmed on throughout, for 6-8 minutes.
Olive oil, for brushing Remove and transfer to a board.
30g walnuts, toasted,
roughly chopped
Cook’s Tip
If you can’t find any
Zest of 1 lemon buttermilk, add 1 tsp fresh
DRESSING lemon juice to 1/3 cup milk.
Stand for 5 minutes.
80ml (/ cup) buttermilk
Stir and use.
(see Cook’s Tip)
2 Tbsp Greek-style reduced-fat
natural yoghurt
1 tsp Dijon mustard
½ clove garlic, crushed
Juice of 1 lemon
Freshly ground black pepper
1 To make the pizza dough,
combine the flour and yeast in
a large bowl. Pour in the warm
water and use a flat-bladed knife
to mix until starts to come together
to form a ball. Turn dough out onto
a lightly floured surface and knead
to form a smooth dough. Return
the dough to the bowl. Cover with
a clean tea towel and set aside
somewhere warm for about 45
minutes, or until the dough has
doubled in size (the dough can
be made the night ahead and
kept, covered, in the fridge).
2 To make the dressing, put the
buttermilk, yoghurt, mustard
and garlic in a small bowl. Whisk
to combine. Add lemon juice
to taste. Season with pepper.
3 Preheat a barbecue grill or plate
on high. Brush the cut side of the
lettuce, broccolini and green
food in focus
GFO LC
½ tsp wholegrain mustard
VEGIE KEBABS WITH
or gluten-free mustard
AVOCADO DRESSING
120g bag rocket, watercress
PREP 30 MINS COOK 10 MINS remaining oil
and spinach salad
SERVES 4 AS A MAIN
2 Tbsp toasted mixed seeds and mustard
2 cloves garlic, crushed together in a bowl.
1 Put the garlic, chilli flakes,
1 tsp chilli flakes Add the rocket salad
rosemary and 2 Tbsp of the
3 rosemary sprigs, finely chopped and toasted seeds.
oil in a bowl. Stir well. Thread
3 Tbsp olive oil Toss to combine.
alternative pieces of mushroom,
Freshly ground black pepper
peach, zucchini and red onion 3 Add the skewers to the
4 portobello mushrooms,
onto each of 8 metal skewers barbecue and cook for 4-5 minutes
cut into quarters
– you can get two pieces of each side or until cooked through
4 peaches, stone removed,
everything on each. Brush the and nicely charred. Pile onto a platter
cut into quarters
kebabs with the flavoured olive oil and serve with the avocado dressing
2 large zucchinis, each cut
and season with pepper. Set aside. and salad on the side.
into 8 chunks
2 large red onions, cut into 2 Preheat barbecue grill on high. Nutrition info
8 wedges (leave the root on) Put the avocado, water and half PER SERVE 1500kJ, protein 10g,
1 avocado the lemon juice in a small food total fat 23g (sat. fat 3g), carbs 19g,
50ml water processor. Cover and process fibre 14g, sodium
*$8Carb
Juice of 1 lemon until smooth. Season with pepper. exchanges98GI estimate low
Freshly ground black pepper Whisk the remaining lemon juice, 8Gluten-free option8Lower carb
GFO
SPICED HALLOUMI 1 Preheat barbecue grill or plate 3 Assemble your burgers with
& PINEAPPLE BURGER on medium-high. Put the cabbage, the buns. Start with a handful
WITH ZINGY SLAW carrot, radish and coriander in of the slaw, then add haloumi
PREP 20 MINS COOK 5 MINS a bowl. Pour over the lime juice. and pineapple. Serve with the
1 Tbsp olive oil slices in the mixture. Put haloumi 8Gluten-free option
Pinch chilli flakes slices on a sheet of foil and put
Freshly ground black pepper on the barbecue with pineapple GFO LCO
1 Tbsp chipotle sauce (or use a searing hot chargrill if PER SERVE (lower-carb option;
60g salt-reduced haloumi, cooking inside). Cook for 2 minutes with lettuce buns) 1430kJ,
cut into 4 slices on each side until cheese is golden, protein 12g, total fat 18g
2 small slices fresh pineapple and the pineapple is beginning (sat. fat 7g), carbs 25g,
2 small (35g each) seeded burger to caramelise. Brush buns with fibre 14g, sodium 520mg
buns or gluten-free buns, remaining chipotle oil, then place 8Carb exchanges 1½
cut in half, to serve the burger buns, if using, cut-side 8GI estimate low
down, on the barbecue for the last 8Gluten-free option ■
30 seconds of cooking to toast.
SKIN
HEALTH
We give you a day’s meal plan packed full of
ingredients that are good for your skin
Lunch
GF LC This lunch contains all 5 serves of vegetables
AVOCADO HUMMUS to reach your 5-a-day goal! Brightly coloured
& VEGIE STICKS vegetables supply beta-carotene to the body
START TO FINISH 10 MINS which is converted into skin-friendly vitamin A.
SERVES 2 AS A LIGHT MEAL
Avocado is rich in mono-unsaturated fats and
1 avocado, peeled and stone
vitamin E, which help to maintain healthy skin.
removed
½ x 420g can drained no-added-
salt chickpeas, drained
1 clove garlic, crushed
Pinch chilli flakes, plus extra
to serve
Juice of 1 lime
Freshly ground black pepper
Handful coriander leaves
2 carrots, cut into strips
2 capsicum, cut into strips
160g sugar snap peas
1 Put the avocado, chickpeas,
garlic and lime juice in the
bowl of a small food
processor. Season with
pepper. Blend until smooth.
2 Spoon the avocado hummus
into a serving bowl. Top with
the coriander leaves and
extra chilli flakes. Serve with
the carrot, capsicum and
sugar snap peas.
Nutrition info
PER SERVE 930kJ,
protein 9g, total fat
8g (sat. fat 1g), carbs 20g,
fibre 18g, sodium 93mg
0Carb exchanges 1½
0GI estimate low
0Gluten free0Lower carb
Cook’s Tip
Great made the night
before and packed into
a small airtight container
to take to work
for lunch.
Dinner
GF
ROAST CHICKEN
THIGHS WITH BROWN
RICE & SALSA VERDE
PREP 10 MINS COOK 35 MINS
SERVES 2 AS A MAIN
HEALTHIER
LOWERCARB
OPTION
Swap the regular
pasta for 250g
Atkins Low Carb
Penne.
Pumpkin &
pesto pasta
Recipe, page 52
FAMILY
FAVOURITES
Prawn fried rice
Recipe, page 53
How our
food works
for you
see page 75
makeover
GF
occasionally, for 15 minutes. Tip
HEALTHY TIKKA MASALA
into a bowl and wipe out the pan.
PREP 15 MINS COOK 55 MINS
SERVES 4 AS A MAIN 3 Add the remaining oil to the pan
and heat over medium heat. Add
1 large brown onion, chopped
the chicken and cook, turning
4 large cloves garlic
occasionally, for 5-7 minutes or
3cm piece ginger
until lightly browned. Stir in the
2 Tbsp olive oil
cumin, garam masala, coriander,
600g skinless chicken breast
turmeric and cayenne. Cook,
fillets, trimmed of fat,
stirring, for 1 minute. Return the
cut into chunks
onion mixture to the pan with the
2 tsp ground cumin
tomatoes and 1 can full of water.
2 tsp garam masala
Bring to the boil over high heat.
2 tsp ground coriander
Reduce heat to medium and
2 tsp ground turmeric
simmer for 15 minutes.
1 tsp cayenne pepper
400g can no-added-salt 4 Stir the almond meal and spinach
chopped tomatoes in the pan. Cook for a further
40g almond meal 10 minutes. Season with pepper.
200g baby spinach leaves Stir through the yoghurt and
Freshly ground black pepper coriander. Serve with the rice.
3 Tbsp fat-free natural yoghurt
Nutrition info
½ small bunch coriander,
PER SERVE 1960kJ, protein 42g,
chopped
total fat 19g (sat. fat 3g), carbs 30g,
100g brown basmati rice,
fibre 7g, sodium(#4Carb
cooked following packet
exchanges 4GI estimate low
directions, to serve
4Gluten free
1 Put the onion, garlic and ginger
GF LCO
in the bowl of a small food
processor. Cover and process PER SERVE 1730kJ, protein 43g,
until a smooth paste is formed. total fat 18g (sat. fat 3g), carbs 16g,
fibre 8g, sodium (#4Carb
2 Heat 1 Tbsp of the oil in a
exchanges4GI estimate low
flameproof and ovenproof casserole
4Gluten free4Lower-carb option
dish over medium heat. Add the
onion mixture and cook, stirring
GFO
PUMPKIN & PESTO PASTA 1 Preheat oven to 180°C (fan- cooking water, then toss with
PREP 15 MINS COOK 25 MINS forced). Line a baking tray with the pesto and pumpkin and
SERVES 4 AS A MAIN baking paper. Toss the pumpkin enough water to loosen the sauce.
cubes, 1½ Tbsp oil and freshly Top with the parmesan shavings.
1 small (750g) butternut pumpkin, ground black pepper in a bowl.
peeled, deseeded, cut into Nutrition info
Spread out in a single layer
2cm cubes PER SERVE 2010kJ, protein 15g,
on the lined tray. Roast for
3 Tbsp olive oil total fat 20g (sat. fat 4g), carbs
20-25 minutes or until tender.
Freshly ground black pepper 55g, fibre 7g, sodium 128mg
1 large bunch flat-leaf parsley 2 Put the parsley, basil, cashew =Carb exchanges>=GI estimate
1 large bunch basil nuts, garlic, lemon zest and /29=Gluten-free option
20g unsalted cashew nuts, juice and chilli (if using) in
LCO
toasted and chopped a small food processor, along with
1 clove garlic, crushed the remaining oil and a splash of PER SERVE 1970kJ, protein 39g,
Zest and juice of 1 lemon water. Process until very smooth. total fat 21g (sat. fat 5g), carbs 26g,
Season with pepper. fibre 13g, sodium
0*=Carb
1 tsp chilli flakes (optional)
exchanges >=GI estimate low
250g dried pasta or 3 Meanwhile, cook the pasta
=Lower-carb option
gluten-free pasta following packet instructions.
30g parmesan shavings Drain, reserving a little of the
GFO LC
SWEDISH MEATBALLS 2 large carrots, sliced and 3 Heat remaining oil in frying pan
50g fresh wholemeal translucent. Add the garlic 4 Steam bok choy for 5 minutes
breadcrumbs (made from day and cook, stirring, for 1 minute. or until tender. Serve meatballs
old bread) or gluten-free Set aside to cool. with the bok choy, carrots and
breadcrumbs cranberry sauce.
2 Put the cooled onions, pork
Pinch ground nutmeg
mince, egg yolk, breadcrumbs Nutrition info
300ml salt-reduced beef stock
and a pinch of nutmeg in a bowl. PER SERVE 1310kJ, protein 27g,
or gluten-free stock
Use your hands to mix until well total fat 15g (sat. fat 3g), carbs 15g,
2 tsp Dijon mustard or gluten-free
combined. Form the mixture fibre 7g, sodium0*=Carb
mustard
into 12 balls and place on a plate. exchanges =GI estimate low
2 Tbsp fat-free natural yoghurt
Cover and put in the fridge for =Gluten-free option
2 bunches baby bok choy,
15 minutes to chill. =Lower carb ■
trimmed, coarsely shredded
Cook’s Tip
Try replacing the GFO LC
mint with coriander
and the cucumber
SESAME CHICKEN
with capsicum strips. NOODLES
START TO FINISH 10 MINS
SERVES 2 AS A LIGHT MEAL
1 Tbsp tahini
Juice of 1 lime
2 tsp salt-reduced soy sauce
or gluten-free soy sauce
2 roasted cloves garlic
(see recipe, page 56)
1 tsp sesame oil
½ tsp chilli flakes,
plus extra to serve
100g cooked fresh rice noodles
(prepared following packet
directions)
120g shredded roast chicken
(see recipe, page 56)
1 roasted eggplant
(see recipe, page 56)
1 carrot, grated
½ cucumber, seeds removed,
cut into half moons
½ small bunch mint, roughly
chopped
Porridge
toppers
How our
food works
for you
see page 75
Maple
pum
p kin,
bac
on
&b
l ue
be
rr y
Re
cip
e
,p
ag
e6
1
breakfast
BANANA COLADA
START TO FINISH 5 MINS
SERVES 2 AS A BREAKFAST
LC
BASIC PORRIDGE
START TO FINISH 10 MINS
SERVES 1 AS PART OF A BREAKFAST
MAPLE PUMPKIN,
BACON & BLUEBERRY
PREP 10 MINS COOK 30 MINS
SERVES 4 AS A BREAKFAST
SNACKS
GFO LC
BASIC CURRIED GF LC
ROAST CHICKPEAS
CURRIED
PREP 5 MINS COOK 20 MINS GF LC
SERVES 10 AS A SNACK HUMMUS
GFO LC CHICKPEA START TO
2 x 420g cans no-added salt BOMBAY MIX FINISH 5 MINS
chickpeas CURRY LEAF PREP 5 MINS SERVES 1 AS A SNACK
1½ Tbsp olive oil POPCORN COOK 10 MINS Use a hand held
1 tsp caraway seeds PREP 5 MINS SERVES 1 AS A SNACK
blender or small food
1 tsp mustard seeds COOK 5 MINS
Mix 60g curried processor to blitz 60g
Freshly ground black pepper SERVES 1 AS A SNACK
chickpeas with curried chickpeas
1 Tbsp curry powder
Mix 80g curried 1 Tbsp unsalted with the juice of ½
or gluten-free curry powder
chickpeas with a peanuts. Spread lime, 2 tsp tahini, and
ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
Time to enter
DESSERT
dream
LAND Dip a spoon
into a sweet
fruity finish
Apple crumble
Recipe, page 68
How our
food works
for you
see page 75
Poached pears with
espresso syrup
Recipe, page 68
Cook’s Tip
can be
Remaining plums
ast muesli
served with breakf
cream or
or with low-fat ice-
t. The cake is
custard for desser
y it is made.
best eaten the da
be stored in
Leftover cake can
ner for up
an airtight contai
to 2 days.
APPLE TART
PREP 15 MINS COOK 25 MINS
SERVES 4 AS A DESSERT
Orange blossom
panna cotta
Recipe, page 74
PECAN & PEAR SPICED 1 Preheat oven to 170°C (fan- 10 minutes or until ribbons form
SOUFFLE CAKE forced). Line an oven tray with when beaters are lifted. Sift the
PREP 15 MINS COOK 1 HOUR baking paper. Grease and line combined flours over the egg
SERVES 10 AS AN OCCASIONAL base and side of a 22cm mixture. Add the ground pecans
DESSERT springform cake tin. and margarine. Use a large whisk
to gently incorporate ingredients.
2 medium (460g) pears, 2 Place pears, skin-side up, on
unpeeled, halved lengthways lined tray. Roast for 40 minutes. 6 Pour the batter into the tin.
80g (2/3 cup) pecans Bake cake on lower oven shelf
3 Meanwhile, place pecans on a
4 x 60g eggs for 20 minutes. Cool in tin for
separate tray. Roast on another oven
90g (¼ cup) honey 5 minutes before turning,
shelf for the last 5 minutes of pear
1 tsp vanilla bean paste top-side up, onto a wire rack
roasting time. Set aside to cool.
¾ tsp ground nutmeg to cool completely. Cut the cake
½ tsp ground cinnamon 4 Process ½ cup of the pecans into 10 equal slices and sprinkle
¼ tsp ground cloves in a small food processor until with the reserved pecans. Serve
2 Tbsp wholemeal plain flour finely ground. Coarsely chop one cake slice and two pear
1 Tbsp cornflour the remaining pecans. Set aside. wedges per person with
40g light margarine, melted, Cut each pear half into 5 wedges a drizzle of yoghurt.
cooled (to make 20 wedges in total);
removing the core if you like.
Nutrition info
90g (/ cup) reduced-fat Greek-
PER SERVE 755kJ, protein 5g,
style natural yoghurt 5 Use an electric mixer to whisk total fat 10g (sat. fat 2g), carbs 16g,
the eggs, honey, vanilla bean paste, fibre 3g, sodium1+?Carb
nutmeg, cinnamon and cloves for exchanges
?GI estimate medium
STYLING ANNETTE FORREST, KATE BROWN, OLIVIA BLACKMORE; PHOTOCHEFS REBECCA CLANCY, AMAL WEBSTER
RECIPES ALISON ROBERTS, SHANNON LAVERY (DIETITIAN); PHOTOGRAPHY LOUISE LISTER, JAMES MOFFAT;
Share these dishes with friends or family,
or enjoy the occasional bite yourself
GF
ORANGE BLOSSOM 2 Place the milk and sugar in a orange segments and drizzle
PANNA COTTA small saucepan. Stir over medium with the stevia.
PREP 15 MINS + 4 HOURS SETTING heat until the sugar dissolves. COOK’S TIP’S
COOK 5 MINS Bring just to a simmer. Remove • Panna cotta can be made up
SERVES 4 AS A DESSERT the pan from the heat. to 2 days ahead. Store, covered,
3 Sprinkle the gelatine over the in the fridge.
80ml (/ cup) skim milk boiling water in a small heatproof • If you can’t you get buttermilk,
2 Tbsp caster sugar bowl. Stir until gelatine dissolves. you can make your own. Add
3 tsp powdered gelatine Stir gelatine into the milk mixture 3 tsp fresh lemon juice to
1 Tbsp boiling water with the orange blossom water. 1 cup milk. Stir and set aside
3 tsp orange blossom water for 5 minutes.
Stir in the buttermilk. Pour mixture
410ml (12/3 cups) buttermilk
evenly between the moulds. Nutrition info
(see Cook’s Tips)
Place in the fridge for 4 hours PER SERVE 535kJ, protein 7g,
1 small (180g) orange, skin and
or until set, preferably overnight. total fat 2g (sat. fat 1g), carbs 19g,
white pith removed, segmented
1 Tbsp Stevia sweet liquid 4 To serve, gently insert the tip fibre 1g, sodium1+?Carb
exchanges
@?GI estimate low
with agave of a small knife between panna
?Gluten free ■
cotta and the dariole moulds
1 Lightly spray 4 x 125ml (½ cup) to create an air pocket, then
dariole moulds with cooking spray. carefully turn out. Top with
sugar or a sugar substitute. In YOUR DAILY To maintain your weight* To lose weight*
these cases, we give you the
ALLOWANCE Kilojoules 8700kJ Kilojoules 6000kJ
PHOTOGRAPHY IMMEDIATE MEDIA
Kitchen Tips
Buying and storing some aroma and pungency then
dried spices and herbs. they should be ok to use.
Try to buy smaller quantities For whole spices, like
of dried herbs and spices and use cinnamon sticks, just break
the ‘best before date’ to guide a piece off and smell.
you on its freshness. Dried herbs For dried herbs, just rub
and spices all contain volatile together with your thumb and
oils that will evaporate over finger, if the aroma is pleasant
time and with that the flavour then the herb should be okay.
and aroma lessens. If it smells musty and like grass
The best way to check if your it is probably time to replace it.
dried herbs and spices are okay Try to store you dried herbs
is a little different depending and spices in a cool, dark place
on whether it is a ground or out of direct sunlight.
whole spice or dried herbs.
For ground spices, simply
smell them and if you can detect
FRUITY
SECOND SNACK IDEAS
BREKKIE
Toast 1 large (45g)
slice wholemeal GFO GFO GF
or grain PEACH AND FRUITY SKEWERS MANGO AND
sourdough RICOTTA BAGEL Cut one small apple CARDAMOM LASSI
bread (45g) Top half a toasted plain into small chunks, halve Put 120g (2 cheeks)
or gluten-free bagel or gluten-free 4 strawberries and cut fresh or drained
bread. Top with ½ bagel with 2 Tbsp light 1 small pear into chunks. canned mango, 250ml
mashed avocado ricotta. Top with 4 slices Thread between skewers. (1 cup) skim milk, 260g
(seasoned with drained canned peaches Drizzle fruit with 20g (1 cup) low-fat natural
pepper and a little in natural juices and melted dark chocolate yoghurt and a pinch
lemon juice) Top a sprinkle of ground or gluten-free dark of ground cinnamon
with a handful of cinnamon. Drizzle with chocolate and sprinkle in a blender. Blend
spinach or rocket ½ tsp honey and serve. with a little toasted until smooth. Serves 2.
leaves, 3 slices
Serves 1. coconut. Serves 2.
ripe tomato and
PER SERVE 663kJ,
20g crumbled
PER SERVE 655kJ, PER SERVE 618kJ, protein 14g, total fat 0g
marinated feta.
protein 8g, total fat 3g protein 1g, total fat 3g (sat. fat 0g), carbs 24g,
Serves 1.
(sat. fat 2g), carbs 23g, (sat. fat 2g), carbs 24g, fibre 1g, sodium 159mg
GFO LC fibre 2g, sodium 244mg fibre 5g, sodium 6mg ECarb exchanges 1½
PER SERVE 1210kJ,
ECarb exchanges 1½ ECarb exchanges 1½ EGI estimate low
protein 11g, total EGI estimate high EGI estimate low EGluten free
fat 17g (sat. fat 5g), EGluten-free option EGluten-free option
carbs 19g, fibre
10g, sodium
61ECarb SUPERMARKET CRUSH
RECIPES ALISON ROBERTS, SHANNON LAVERY (DIETITIAN); PHOTOGRAPHY ADOBE STOCK
PRODUCT REVIEW
Looking for something different to wrap your
favourite fillings in? Keep an eye out for Simson’s
Better For You Wraps. Each wrap contains no more
than 1 carb exchange (15g) and are super high in fibre
with at least 6g per wrap, helping you feel fuller for
longer! Plus they are lower in sodium (salt) than most
supermarket wraps. Our favourites are the Wholegrain
Super Barley, Lite Low Carb Super Grains and High
Protein Low Carb varieties. They’re also great to use
as a pizza base for your favourite healthy toppings.
Available from Coles, $5.
H2O Start each day with a glass of water. You should have 6-10 glasses a day,
Breakfast
Check out our range of delicious porridge toppers
(frompage 59) for a tasty, low GI start to your day!
Optional Mango & 1 cup fruit salad 1 piece fresh fruit Peach & ricotta
cardamom lassi bagel (page 77)
snack (page 77)
Optional Curried hummus Basic curried roast Rice cake topped Chickpea Bombay
(page 63) chickpeas (page 63) with 20g cheese & mix (page 63)
snack sliced tomato
Alcohol If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to
1 piece fresh fruit 170g tub Chobani 4 canned apricot 2 fresh dates
Optional yoghurt halves & ½ cup
dessert warm low-fat
custard
MIRACLE
Pill
Small Doses
I
n his new book The Miracle medically costly chronic conditions
Pill, journalist Peter Walker Have Big Impacts of the modern era.
wonders why fitness and sport Dr Richard Mackenzie knows more A lot of his work involves using
is more ubiquitous than ever than most people about the ways isotopes, adapted elements which
but at the same time, one in two activity can affect the human body. can be easily traced through the body
adults isn’t getting enough He has worked with elite cyclists, to try to see the effects of activity at
exercise. The answer is simple: in the laboratory where the former a cellular level. But sitting in the
activity became exercise and we marathon world record holder Paula student café at Roehampton
stopped moving. Fortunately, Radcliffe had her fitness tested. University in southwest London,
Peter’s investigations discover His current research examines a noisy, airy space with decidedly
that even a small amount how a lack of movement can make un-London views onto playing
of activity results in almost people intolerant to insulin, and thus fields and then the green expanse
immediate improvements. develop type 2 diabetes, one of the of Richmond Park in the distance,
He explains more in this extract. most prevalent, destructive and Mackenzie is cheerfully honest about
works. There are very, very few be beneficial. This is the new, and
people that exercise won’t help.’ hopeful, world of inactivity advice.
Cutting-edge studies about Yes, if you can reach well-known
This is an edited extract the cellular process of glucose targets like 10,000 steps a day or
from The Miracle Pill by intolerance might seem a bit 150 minutes of activity a week, that’s
Peter Walker. Published distanced from this book’s story great. But in terms of both amount
by Simon & Schuster, of everyday activity. But they and intensity, just about anything is
RRP $32.99. illustrate one of the most better than nothing at all. ■
SMALL CHANGES
BIG
RESULTS
Eating well doesn’t have to mean totally overhauling your diet. Making
just a few small swaps to your usual meals and snacks can really add
up. To lose 0.5-1.0kg per week you need to reduce your energy intake
by around 2100-4200 kilojoules per day. If you usually have three
meals and two snacks, that means shaving 420-840kj off each meal
and snack. Here are some simple swaps you can make, which when
repeated consistently, will lead to big results over time.
These changes
o n’t on ly cu t kilojoules
w
uce
but will also red
WORDS DR KATE MARSH
dium
saturated fat, so
ars
and added sug
and boost
fibre intake
BREAKFAST
SWAP SWAP SWAP SWAP
2 slices of 2 fried eggs ham & cheese 200g Farmers
Tip Top Café and 2 rashers croissant to 2 slices Union Greek Style
Raisin loaf of bacon of wholegrain toast Natural Yoghurt
▼ ▼ ▼ ▼
WITH WITH WITH WITH
2 slices of 2 poached eggs, grilled 2 tablespoons of 200g Chobani
regular Tip Top tomato, sauteed low-fat ricotta and Low Fat Plain
Raisin Toast mushrooms and baby a sliced tomato Yoghurt
spinach
LUNCH
SWAP SWAP SWAP SWAP
Maggi 2 Minute Meat pie Helgas Traditional Woolworths
Noodles Chicken Wholemeal wrap Chicken &
Single Cup Caesar Bowl
▼ ▼ ▼ ▼
WITH WITH WITH WITH
La Zuppa Chicken Super Nature Pasta Simsons Pantry Woolworths
Noodle Microwave Beef & Chia Whole Grain Super Greek Salad Bowl
Soup Bowl Meatballs meal Barley wrap
DRINKS
SWAP SWAP SWAP SWAP
Medium size latte Medium size Boost Regular-size Chatime Small hot chocolate
with full-fat milk Blueberry Blast Coconut Milky Iced (full-fat milk,
Tea (no sugar) no cream)
▼ ▼ ▼ ▼
WITH WITH WITH WITH
Small skim Medium Two Regular Fresh Small skim
latte & Five blend Jasmine Tea cappuccino
SNACKS
SWAP SWAP SWAP SWAP
Magnum Classic regular-size average slice of 50g packet of
Ice-Cream Bar Mars Bar banana bread potato chips
▼ ▼ ▼ ▼
WITH WITH WITH WITH
Magnum Mini fun-size medium 25g packet of roasted
Classic Bar version banana chickpeas
DINNER
SWAP SWAP SWAP SWAP
Swap 100g of regular 100g serve of Ayam coconut 1 cup of boiled
beef mince oven chips cream white rice
▼ ▼ ▼ ▼
WITH WITH WITH WITH
100g red kidney beans Medium (150g) jacket Ayam lite coconut milk 1 cup of
in your favourite potato with a dollop of in your curry pearl barley
Mexican meal Greek yoghurt
EATING OUT
SWAP SWAP SWAP SWAP
McDonalds Big Mac Meal Sumo Salad large-size Guzman and Gomez Spicy Nandos ¼ chicken,
with medium fries and Chicken Ceasar salad Ground Beef Nachos regular chips and
Coke regular coleslaw
▼ ▼ ▼ ▼
WITH WITH WITH WITH
Snack Wrap with small regular-size Chicken Spicy Grilled Chicken 4 chicken tenderloins, reg
fries and water Kaleslaw Burrito Bowl corn on the cob & regular
peri-peri grilled broccolini
Keto - you may have heard of it, you may have tried it or you
may know someone who swears by it. So what is this miraculous
diet? Can you really lose as many kilos as some people claim?
And will it impact your blood glucose levels? Dietitian Susie
Burrell is here to tell you what you need to know.
WHAT IS KETO?
‘Keto’ refers to ketosis, a metabolic state in which the body’s energy is
coming from ketones, which are produced when fat is burnt as the
dominant fuel as opposed to glucose from carbohydrate. Ketosis is used
as an energy system when carbohydrate intake is extremely low. It’s a
survival mechanism to help ensure we do not starve and can live off our
own fat stores when energy intake from carbohydrate is low. Keto has
been used as a dietary treatment for a number of medical conditions.
WHO IS KETO
BEST FOR?
Any diet will work if you can follow
it but without doubt the greatest
issue with keto is that it is difficult
to follow, especially long term. WHAT ABOUT
Remember keto means very, very KETO AND
little carbohydrate long term - this DIABETES?
means literally no fruit, bread, While there is much
cereal, rice, pasta or vegies. Very talk about low-carb
few people, in general, are happy to and keto diets having
eat this way for an extended period the ability to reverse
of time. diabetes, a closer look
at the scientific
evidence shows there
WHERE DO PEOPLE are very few studies
GO WRONG? that have assessed the
Many people confuse keto with low safety and long term
carb and simply replace their carbs outcomes of those who
with extra protein and vegies. This use the keto diet as a
is not keto, keto is a high-fat diet treatment for their
not just a low-carb one. The most diabetes. Indeed there
common reason that keto does not are some studies which
work is because fat intake is too show positive results,
low, and protein intake from dairy, but there are just as
THE NOT-SO- meat, chicken and fish is too high. many that do not, and
GOOD THINGS Keto may also not work if overall so the role keto diets
While the results of keto can be calorie intake is too high. This is should play in diabetes
dramatic, it is hard to follow, common in small women who need management remain
especially when you are eating away to strike a balance between a unknown. In saying
from home, as the food options are high-fat diet and also a diet that is that, for individuals
exceptionally limited. The low calorie controlled. This can be a who are under the care
intake of grains, fruits and vegies tricky balance if you do not have a of a medical specialist
can result in a low intake of dietary lot of weight to lose and have a or dietitian who
fibre which in turn can impact gut small frame. specialises in the area,
comfort and cause constipation. you are always best to
There are also a few side effects follow their
including bad breath and individualised
lightheadedness. recommendations for
you, which may
include carbohydrate-
modified diets
including keto.
GETTING STARTED
If you have diabetes, it is vital that
you get advice from your dietitian
or endocrinologist before you
attempt keto, as medication doses
often need to be adjusted and
monitored to account for the
dramatic reduction in carb intake.
In general, most people will benefit
from seeing a dietitian to develop a
version of keto that is specific to
them. The next best option is to
monitor your own diet using a
program such as ‘myfitnesspal’ to
ensure that your diet is reaching
the targets of just 20-50g of carbs
in total and 70% of energy from fat
overall. In my experience those
with diabetes benefit just as much
Did you
from diets that have slightly higher know?
carbohydrate intakes as they do Olives are about 80%
water and 10-15% fat.
from an extreme keto approach.
Olive oil is 100% fat.
THE DIETITIAN’S
VERDICT
Keto diets have been used
medically for many years but in my
experience they are difficult to
In my clinical practice I get
follow. In my clinical practice I get
the best results with keto for larger
the best results with keto for
males who are happy to eat loads of larger males who are happy
fat. For women, and most people, I
think there are better diets out to eat loads of fat.
there, that focus on eating a lot
more fresh foods, to utilise for
sustainable weight loss. ■
WORDS SUSIE BURRELL; PHOTOGRAPHY ADOBE STOCK
7 1
NEED-TO-KNOW FACTS ABOUT…
DIABETES &
YOUR SKIN
Diabetes and an inflammatory skin condition
called hidradenitis suppurativa can go hand
in hand. Find out why, what hidradenitis
suppurativa is and what to do if you develop it.
Hidradenitis suppurativa
(HS) causes small painful
lumps to form under the skin.
A result of the sweat glands
becoming blocked, these boil-like
nodules often progress to redness
and swelling, before starting to
leak pus. They can go on to form
difficult-to-heal open wounds and
4 Insulin resistance may
explain the link. While the
exact cause of HS isn’t known,
certain things increase the risk of
it developing including smoking,
being overweight and if there’s a
family history of the condition.
Thanks to the complex role insulin
plays in maintaining healthy skin,
5 A common type 2 diabetes
medication can also help to
treat HS. Metformin has been
shown to help control HS, most
likely thanks to the way it helps to
reduce insulin resistance. Other
treatments include antibacterial
washes, antibiotics and
corticosteroids. Severe cases
often require surgery. HS isn’t
curable but it’s usually controllable
with treatment.
3 There’s a relationship
between diabetes and
HS. According to a 2019 review
and causing scarring. So,
if you notice something
on your skin that worries
study, type 2 diabetes is more you, ask your doctor for a
prevalent in people who have referral to a dermatologist
HS compared to people who who’ll be able to diagnose
don’t have the skin condition. HS or rule it out. ■
What is diabetic
mastopathy?
Diabetic mastopathy is a
Dr Mary Ling is a
specialist breast
surgeon servicing the
Central Coast and
Newcastle area.
See her breast blog at
drmaryling.com.au
for information on
weight loss for cancer,
What causes it? tips to reduce drinking
It is not known what causes (related to 1 in 5
How is it diagnosed? breast cancers)
diabetic mastopathy. Having a Breast lumps are assessed by
persistent high blood glucose level and much more.
the “triple test” which includes
and diabetic-related complications, clinical examination, imaging
such as kidney disease and with mammogram and ultrasound
neuropathy, is associated with and biopsy. It is not possible to tell
the development of the condition. the difference between diabetic What is the treatment?
mastopathy and breast cancer Once the diagnosis is confirmed,
What are the signs? on clinical examination and on the lumps do not require surgical
Diabetic mastopathy presents as imaging, so a core biopsy is always removal and can be monitored.
a breast lump that is non-tender, required for diagnosis. Surgery to Diabetic mastopathy does not
mobile and firm to hard in remove the lump, an excisional increase your risk of breast
consistency. It can be solitary biopsy, is recommended when cancer. The lumps do not
or multiple, and can affect breast cancer cannot be progress to become cancer, and
both breasts. confidently excluded. tend to recur after surgical removal.
health check
EVERYDAY MOMENTS
TO CHECK YOUR
BREASTS
THE LYING
DOWN CHECK
Lying on your back helps
flatten your breast tissue,
making it easier to examine.
Use the pads of your three
A
s a nurse and certified diabetes care and
education specialist Joe Trotter is
always telling patients to be prepared
for anything. That was on his mind in
March 2020, he says, when it gradually
became clear he hadn’t followed his own advice.
“There was more and more news about [COVID],
and it seemed to be escalating,” recalls Trotter, who has
type 1 himself. Living in a big city, he’d always taken its
resources for granted, assuming that if he ever needed
something in a pinch, “I’d just go out and get it.”
That calculus changed with the pandemic bearing
down. If he was going to suggest to patients that stocking
up on critical supplies was in their best interest, Trotter
realised there was no reason that advice shouldn’t also
apply to himself. “I realised I should probably do some
planning ahead; that maybe I should take preparedness
a little more seriously, and not only for COVID, Why You Need a Plan
but for emergencies in general.” While emergency situations can be difficult for
Toward that end, Trotter says, he bought finger-stick anyone, they’re often especially challenging
glucose monitors and test strips he could use if there for those with diabetes, says Karl Nadolsky,
came a time when his primary CGM wasn’t available. He a spokesperson for the American Association
worried that his pump, which is charged by USB, would of Clinical Endocrinologists and a clinical
no longer work if the power went out, so he contacted his endocrinologist at Spectrum Health in
provider and secured a prescription for a long-acting Grand Rapids, Michigan. “It depends on the
insulin he could use if he needed to adopt a basal-bolus type of diabetes you have, and on the kinds
routine. He made sure he had extra pen needles on hand, of medications you’re on, but you have to be
and he bought extra batteries for all of his devices. And thinking about the potential for complications
he spent some time refreshing his regular medicine when something big like a natural disaster
cabinet, replenishing his shelves with basic necessities happens that’s out of your control.”
like ibuprofen, cold and sinus medications, and first-aid Whether it’s a virus, bushfire, flood, or cyclone,
supplies like alcohol swabs and Band-Aids. an emergency that affects large swathes of the
Finally, Trotter says, he started stashing snacks. population can disrupt your regular care plan.
It wasn’t that he thought that COVID-19 might lead Aside from drastic changes, like a forced
to food shortages or a run on essential medicines, evacuation or shelter-in-place order, emergencies
but he didn’t want to take his chances, he recalls. can cause smaller, longer-term impacts such as
“Honestly, you never know what’s going to happen. localised medication and supply shortages or
I just decided these were relatively easy things for me to road closures that make it harder to get to stores
do, and that I’d rather be ready than caught unprepared.” and doctors’ appointments.
Still, Nadolsky says, if you’ve given thought to
such scenarios – and you’ve taken the time, like
Trotter did, to assess your personal
Maybe I should take circumstances and health-related risks – you
can make things significantly easier on yourself
preparedness a little should they actually occur. “For any type of broad
emergency,” he notes, “it’s so critical you have a
more seriously, and not plan in place so you’re not trying to figure out
what to do at the last minute.”
only for COVID, but for So where should you begin and what should
emergencies in general your plan include? Here’s what Nadolsky and
other experts have to say.
situations in
the future.)
diabetes supplies member lives,
for example). ADEA
Make a list of “That just adea.com.au/resources-2/
disaster-planning-and-
any medical-office phone numbers gives you some flexibility, so if
management/resources-for-
you may need, as well as any something happens [and you’re people-with-diabetes/
backup or emergency numbers. forced to leave home] your
Can you email your provider or medications or prescriptions can be Diabetes Australia
message them through their portal transferred very readily,” he says. diabetesaustralia.com.au/
if the electricity is out or the Finally, Irons recommends living-with-diabetes/diabetes-
phones stop working? Do they building a “diabetes kit”: a container healthy/be-prepared/
have a system in place where you with at least one week’s worth of
NDSS
can access telemedicine if you can’t critical diabetes supplies. “It’s your
ndss.com.au/living-with-
see your doctor in person? Find out ‘go bag’ with everything but the diabetes/health-management/
what they plan to do if they can’t insulin or GLP-1 medications,” emergencies-and-diabetes/
hold normal office hours. What which should remain refrigerated
will they offer instead? until the last minute, Irons says.
in an emergency
Shore Up Your
Social Support
Joe Trotter, for his part, made it
through the hardest weeks of
COVID-19 without tapping any of the
emergency supplies he assembled at
the start of the pandemic. Like a lot
of people, however, he leaned on
family and friends, and that’s a
strategy he’d recommend to anyone
with diabetes. “Having social support
is always important for any chronic
condition, just so you don’t feel alone,”
he says. As you work on your
emergency plan, he suggests, make
a list of the people you know you can
turn to and talk to when the going gets
rough – or whenever you crave a little
human contact. Also be sure to write
down their numbers (in case your
phone dies), and tell them that they’re
in your plans so they know that you
feel your relationship is valuable.
Stock Up on Other Supplies At Emory Healthcare, Trotter notes,
One only has to remember the “panic buying” at the start of the he talks about the need for social
COVID-19 pandemic (toilet paper, anyone?) to understand the support with many of the people he
importance of stocking up prior to any emergency. Hoarding sees. And in the months since COVID
supplies is not recommended, nor is it feasible if you have limited first came on the scene? He and his
space. But you can make sure you have extras of a few key staples colleagues are still conveying the
ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
F
aced with the prospect of planning for life’s These can be thorny
worst-case scenarios – losing your physical topics, with families
or mental faculties, being unable to make perhaps feeling uncomfortable
decisions or care for yourself and, of course, about raising questions relating
your death – most of us prefer to climb into bed to money, ailing health or personal
and pull the blankets over our head. independence with their ageing
The plain fact is, when it comes to these big issues, relatives. Yet, without the proper
most of us are worryingly unprepared, according to paperwork in place, families (and friends)
recent surveys. As a nation, it seems that far too few can find themselves in legal limbo. For instance,
of us have made a will or set in place arrangements they would be powerless to act in the best interests
for others to take over decision-making and manage of their loved one in cases where illness or injury has
our financial affairs if we become unable to. left that person unable to make their own decisions.
Research undertaken by the NSW Government ‘We like to believe things only happen to other
also showed that, while 85 per centof adults with people and that somehow we are invincible, but the
ageing parents expected to be involved in some truth is we are not, and we should all prepare for the
aspect of decision-making for them: future,’ says NSW Minister for Ageing, John Ajaka,
who launched the ‘Get it in black and white’
Where to start...
Your first step is to talk to your loved ones
and draw up a list of likely executors,
POWER OF ATTORNEY guardians and holders of power of attorney.
Approach your nominees to explain what
Granting a person power of attorney gives them is required of them and to see whether
a measure of control over your financial affairs, they’re willing to take on the task.
so you need to choose carefully. Again, this is not Once you have appointed a person for each
something you should do without legal advice. desired role, you then meet with your solicitor,
There are two types of power of attorney: who will draw up the appropriate paperwork.
Q General power of attorney, which gives a person Taking these simple steps will give you control
access and control over your financial affairs. over your life, peace of mind and confidence
that, should you lose your faculties, there are
It becomes invalid upon your death or if you lose
trusted people who will look after your affairs.
the mental capacity to make your own decisions.
Q Enduring power of attorney, which continues
to operate if you are unable to manage your affairs
due to mental or physical incapacity. This type
of attorney gives great control to the holder, ENDURING GUARDIANSHIP
so don’t enter into it lightly. An enduring power of attorney does not give the
Most people choose a life partner or trusted family holder rights over decisions about your health or
friend to be their power of attorney. This person medical treatment. For this, you need an enduring
needs to accompany you when you meet with your guardian.
solicitor. At the meeting, your solicitor will set out If you are mentally impaired through, say, Alzheimer’s
the responsibilities and legal obligations of the person or a stroke, the guardian can decide on medical
holding the power of attorney. This includes keeping treatment or even where you will live.
their own money and assets separate from the The medical side of it can get tricky, as doctors
person they’re representing. have ethical standards they must follow and they
Your enduring power of attorney must act in good can overrule the guardian. If you haven’t appointed
faith and in your best interests. Their decisions are a guardian, the states have guardian services that can
open to challenge and applications can be made by take over your affairs. This is not an ideal situation
concerned parties, such as close relatives, to revoke and can be avoided if a friend or loved one has been
the power of attorney. given guardianship.
Q. Do I have to get the shortcuts have been taken around after you’ve had the COVID-19
COVID-19 vaccine? testing and safety assessment. vaccine. This isn’t cause for alarm
Like all vaccinations in Australia, Australia’s Therapeutic Goods and while you should keep a close
getting a COVID-19 vaccine is Administration (TGA) has eye on your levels, experts from
voluntary. In future it’s possible rigorously assessed all potential Australia’s Baker Heart and
that vaccination may be a COVID-19 vaccines for safety, Diabetes Institute advise simply
requirement to travel to certain quality and effectiveness. As a sticking to your sick-day plan if you
destinations or for people working result, the two vaccines that the experience this side effect.
in high-risk workplaces. TGA has currently approved for use
in Australia – the AstraZeneca and Q. Will I need to stop taking
PHOTOGRAPHY GETTY IMAGES
Q. The vaccines were developed Pfizer vaccines – are safe. And any medications because of the
pretty quickly. Are they safe? they’re suitable for adults living COVID-19 vaccine?
Collaboration between researchers, with diabetes, too. The general advice is that you
scientists and manufacturers all shouldn’t stop taking any of your
around the world, as well as Q. Will the COVID-19 vaccine regular medications due to the
unprecedented global funding has affect my diabetes? COVID-19 vaccine. However, if
sped up the development of Like any vaccine, your blood glucose you’re taking an anticoagulant, or
COVID-19 vaccines. But no levels might rise for a couple of days blood thinner, you should talk to
need to know
Q. If I have a COVID-19
vaccine will I still need the flu
vaccine this year?
The COVID-19 vaccines don’t
your doctor before getting the COVID-19, with the Pfizer vaccine provide protection from influenza,
vaccine. The same applies if you’re likely to be slightly more effective. or the flu, and vice versa. If you are
taking an immunosuppressant So far evidence also suggests that going to get the flu vaccine this
medication – you don’t need to stop both vaccines will be effective year it needs to be administered at
taking your medication but you against new variants of the least 14 days before or after your
should discuss the timing of your coronavirus. COVID-19 vaccine. The immunity
vaccination with your doctor. It’s offered by the flu vaccine is most
also important to note that based Q. Can I choose which effective in the three or four
on the current evidence there’s no vaccine I have? months after vaccination so given
reason to say no to getting a No. The vaccine you’ll be offered Australia’s flu season typically runs
COVID-19 vaccine if you have an will be the one that’s available when from June to September, experts
autoimmune disease. it’s your turn to be vaccinated. suggest getting vaccinated in May
There are numerous phases to the if you haven’t already. ■
Q. Are the vaccines effective? vaccine rollout in Australia and it
Clinical trials show that the Pfizer was announced earlier this year that
and AstraZeneca vaccines are both adults living with diabetes would be For more information visit
very effective at stopping people included in phase 1b, which www.health.gov.au covid19vaccines
becoming sick if they catch commenced in late March. If you or call 1800 020 080
Despite being 100 years old, the Leonard Thompson who’d been are taking the opportunity to push
discovery of insulin is still regarded diagnosed with diabetes two years for ‘more’. For example, JDRF, a
as one of the biggest breakthroughs earlier. A pharmaceutical company foundation that funds type 1
in medical history. Proof? It’s no began producing insulin diabetes research here in Australia,
coincidence that the date of World commercially the following year launched its #MoveTheNeedle
Diabetes Day, which occurs on and the rest is history. campaign, acknowledging why 100
November 14 every year, is the One hundred years on and today, years is such a significant milestone
birthday of Frederic Banting, one of 432,000 insulin injections are given while at the same time highlighting
the researchers who made the every single day in Australia to the fact that there’s still a lot of
discovery working in a lab at regulate blood glucose levels, with work to do.
Canada’s University of Toronto insulin remaining the mainstay of Promisingly though, the work is
in 1921. treatment for people living with already very much in progress. At
In short, identifying insulin and type 1 diabetes, which includes the moment, JDRF alone is funding
the role it plays in diabetes was a around 120,000 Australians. more than 50 type 1 diabetes
game changer. Just a few months To commemorate insulin’s research projects around the nation,
later in January 1922, the first 100-year anniversary, diabetes projects that focus on either curing
injection of insulin was given to a awareness, advocacy and research type 1 or improving the lives of
person, a 14-year old boy called organisations all around the world people living with it.
news
W
hether it’s
taking the Give your GP
dog for a the heads up
walk or Before you start any
lifting weights in the ad new exercise program,
break of your favourite it’s important to check
TV show, every little bit in with your GP or
of physical activity counts endocrinologist to confirm
towards getting the scales you’re physically and
and your BGLs moving medically able to exercise.
in the right direction. Your care team can also
In every issue we give help you understand how
you lots of recipes and exercise will affect your
information about meals BGLs and whether your
that will give your diabetes medication, food intake
management a healthy lift, or insulin will need to be
the next step is to make adjusted when you begin.
regular exercise part of Once you’ve got the all
your natural routine. clear, seek advice and a
Why? Because exercising program to suit you from
improves the sensitivity an exercise physiologist
of your cells to insulin and or a trainer recommended
increases the uptake of by your GP or diabetes
glucose from your educator.
bloodstream.
‘That means you will feel TWO
less tired and you will have Start gently
lower circulating glucose and build on
levels,’ says accredited your success
exercise physiologist Armarego stresses that
Christine Armarego. everyone is different in
‘High BGLs are the cause their relationship to
of diabetes complications, exercise – we all have
so regular exercise exercise baggage of good
prevents complications. or bad experiences that
‘Every bout of exercise we carry around with us.
you do improves your Starting small is a proven
insulin sensitivity for up way of overcoming this
to 48 hours, peaking at baggage and of developing
24 hours. Exercising daily a new and positive
will have the optimal relationship with training.
effect, but if you can’t For example, Armarego
manage that, aim to says she might start a
exercise every second day.’ client who is fearful of
Feeling daunted by the or resistant to exercise
idea of starting an exercise with simple activities such
program – and sticking to as sit-to-stand (sitting in
it? Just follow our simple, a chair and standing up),
step-by-step guide… walking up and down the
hallway, and using light
hand weights to build
arm strength.
exercise
Exercising
with mobility
issues
Think that working out
will be too hard? It’s time
to think again…
FIVE
Learn to love
housework
We’ve become so used to
TUB TIME
thinking of work in the A 200ml tub of low-fat
house and garden as APPLE OF MY EYE yoghurt gives a boost of
drudgery – but it’s a If it’s been a while since your last meal, grab protein and low-GI carbs
secret source of incidental an apple. It’s the perfect snack before you work – perfect fuel for building
exercise, kilojoule burn out, providing low-GI carbs to keep you going. muscles before or after
and satisfaction. exercise, particularly
Tasks such as mopping resistance training.
and vacuuming and are valuable activity that it has the opportunity
(burning 180kJ per 15 boosters in lives which are to show us our mastery,’
minutes), window cleaning increasingly spent sitting. says Armarego. ‘As we
(142kJ per 15 minutes) Think of these chores as make small and
and digging and weeding providing little add-ons continuous progress, we It’s the first step to
(142kJ per 15 minutes)* to your activity program. master something, and feeling confident to try
They help to keep your that brings us joy.’ new things and set even
glucose fires burning, People who exercise bigger goals – such as
your waist trim and your regularly say mini being able to swim a
*Kilojule burn is home looking gorgeous! milestones, such as kilometre, cycle a hilly
based on a 68kg walking a bit further route without stopping,
woman and will vary SIX everyday or riding just or walk a famous race such
depending on weight Keep yourself that little bit faster on a as Sydney’s City2Surf.
and activity speed.
challenged stationary bicycle in the Before you know it,
‘One of the beautiful gym, give them the buzz you’ll be off on a lifetime’s
things about exercise is to continue. adventure in activity! ■
U
ntil last year, I’d always
assumed type 1
diabetes was only
diagnosed in children.
And I certainly never thought for
a moment that it was to blame for
the symptoms I was experiencing.
“In fact, even though I’d had
gestational diabetes with two of
my three children, when I started
to feel really tired and noticed that
I was drinking water like a fish and
needing to go to the toilet a lot
more, I didn’t think ‘diabetes’ at all.
“I’d given birth to Gracie, my
youngest child, a few weeks earlier
and had been having a bit of
trouble feeding her, so I’d started
pumping my milk for her instead.
I just put what I was experiencing
down to being a ‘pumping mum’.
“But when I noticed my eyes had
started playing up so that my vision
was a bit blurry, I rang my doctor
to make an appointment. I wasn’t
Jenna with her particularly worried but I knew
husband Dwayne. something was wrong when I
couldn’t read the subtitles on TV
properly. Then, the afternoon
before my doctor’s appointment
Before
diabetes, so I worked really hard “It’s like there are one hundred
on what I ate. This time around decisions that I have to make now
though I eventually ended up on that I never had to think about
night-time insulin and that made before. And I’ll do exactly the
everything seem more real and same thing one day to another
ADDITIONAL PHOTOGRAPHY SUPPLIED BY JENNA CARROLL
CODE CRACKER
Each number in the grid represents a different letter of the alphabet and
it’s your task to decode them all. We have given you three letters to start you
on your way, so you can see that T=9, L=11, and R=15. You can record each
letter as you work it out in the letter checker at the bottom of the grid.
1 2 3 4 5 6 7 8 9 10 11 12 13
T L
14 15 16 17 18 19 20 21 22 23 24 25 26
R
puzzles
SUDOKU
Place the numbers 1-9 in each horizontal and vertical line, noting each
number can only appear once in each of the nine 3 x 3 squares.
CHUNKY CROSSWORD
Sharpen your pencil and show what you know.
For solutions, see page 126
FEEL
they make you feel frustrated and
lonely when you realise they only call
on you when they need something.
More often than not, these
BETTER
relationships are more draining than
purposeful.
If this is the case, it’s time to
reevaluate those in your circle. Healthy
IN FIVE
friendships allow you to be your
authentic self and they should be
supportive and accepting of your
diabetes and your goals… even on your
bad days. Having good friends helps to
Big changes start with simple steps. reduce stress, loneliness and social
isolation, increases physical and
Try these ideas to help improve emotional support, and overall helps
your wellbeing you to become a better person.
Looking for new friends? Head to a
hobby class, community event or
volunteering opportunity – you never
know who you might connect with.
COUNT THE
SMALL WINS
Whether you’re newly diagnosed or a
diabetes-veteran, diabetes is a tricky
beast. However, it is important to
4
keep a positive note on your ability to
manage your diabetes and look after
yourself in order to reduce the risk of
burning out. Whether you have a
large win (such as staying within
range during a busy week) or a small
win (you remembered to check your
BGLs), it is important to celebrate it.
5
Celebrating the small wins
increases your confidence as it proves
what you are capable of. It is also
important to remember that the
KEY Freezable Gluten free Gluten-free option Vegetarian Lower carb Lower-carb option
COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to
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FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals
will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight
to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in
the oven, or microwave it on medium/50%, depending on the dish.
GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten
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and less than 1 carb exchange for a snack or dessert. This may be beneficial for people who are trying to control their type 2
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the carbs to less than 2 carb exchanges for a main or light meal and less than 1 carb exchange for a snack or dessert.
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postcards
T
he cold creeps up on you over summer and the winter pelt of fortnight. I’ll target a few regular
pretty darn fast, as does a slightly rotund gut line is still in days where abstaining from a frosty
the realisation that your the picture… and here comes the ale won’t feel like a punishment and
plan of retaining any cold. Again. little by little, maybe even reduce
summer fitness has holes all I think that this year, because the food portion sizes so that I don’t
through it. dream of full-contact sport is well spend half the day feeling like I’ve
It’s a tough life fact to grapple with and truly over, I am going to have to just eaten.
and many a middle-aged snapped aim at hitting the brakes on a few These are all goals of course and I
knee ligament or Achilles tendon behaviours that put me where I am am not kidding myself that the road
will lend support to the realisation on the scales of kilo climbing and to success won’t have a few swerves,
that the days of competitive winter also ignite the fuse on activity that curves and bumps, but it sure as
sport are over for me. I’ve seen two may be a bit kinder to this not-so- houses beats the road I’m currently
mates snap an Achilles playing recent model of man. travelling. The days are shorter and
over-40s basketball and another do I do have a sloppy arthritic knee the air cooler and one of the best
his while playing mixed netball. and may enjoy a couple more ales ways I see to warm things up is to
What were you thinking, men? than Peter Perfect recommends but I get moving. Hopefully the only holes
In the past, glorious, youthful am a long way from giving up on the in my rejigged fitness plan will be
weekends would have me running mind and body I spent so long the ones reappearing in the tail of
to the edge of my endurance on a enjoying before now. my belt. ■
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