2022 11 01DiabeticLivingAustralia
2022 11 01DiabeticLivingAustralia
2022 11 01DiabeticLivingAustralia
THE DIARY
THAT SAVES
LIVES
LISA WILKINSON
Co-host Ch10’s
The Project, and
mum of three
Plus you’ll be helping identify new treatments for the most commonly diagnosed cancer in
Australian women, giving hope to the 56 people diagnosed with breast cancer every day.
$
19.99 from Newsagents, Woolworths,
4EVXMGMTEXMRK4SWX3ƾ GIW
womenshealthdiary.com.au
83
The power
of a
98 PLAN
HOW TO WIN AT
WEIGHT LOSS
See page 98
SUMMER’S
BEST
FOOD
CHICKEN
ENCHILADAS
p62
22 HEALTHY
CHRISTMAS
FEAST
RUSH HOUR
MEALS DISRUPT YOUR
BETTER-FOR-
YOU BAKING
destinyHOW TO CHANGE YOUR
DIABETES FUTURE
106
AFTER-DINNER WHAT’S THE GET PUMPED
WINCE CATCH? We review the
Managing your BGLs Sustainable seafood latest tech
FOOD
14 5 days, 5 dinners Inspiration for
everyday meals
22 Christmas feast Choose your
own festive adventure
34 Mocktail hour Taste sensation,
PHOTOGRAPHY IMMEDIATE MEDIA, BRETT STEVENS; STYLING MARIE-HÉLÈNE CLAUZON; FOOD PREPARATION MAX ADEY
SPECIAL
36 Light meals Starters to share
OFFER
38 Cooking for one Treat yourself
46 5 ways with yoghurt Experiment 128
with cream’s lighter cousin Turn to page
e to
51 Hibiscus iced tea Flower power and subscrib your
g, for
Diabetic Livin p to 31%
52 Rush hour meals Short on time? ve u
chance to sa
lar price!
We’ve got your back! off the regu
60 Good food made simple Peek
inside Leah Itsines’ new book NOVEMBER/DECEMBER 2022
66 The joy of cooking Alice
Zaslavsky shows us how it’s done
76 Vegan paradise No dairy? No
worries! DPOUFOUT
MY STORY
LIVING WELL 122 ‘Why do you and dad cry
90 Pump it up We’ve got the every night at dinner?’
lowdown on insulin pumps
98 CSIRO diet Strategies for
managing pre-diabetes REGULARS
102 Sustainable seafood Good for 3 Privacy notice
ADDITIONAL IMAGES GETTY IMAGES
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need to know
HELP IS
AT HAND
Whether you’re newly diagnosed with
diabetes or need some support or
information having lived with it for some
time, there are organisations that can
help, including…
about having a plan – and sticking to it. Another great feature about
33 actions you can take to have a positive influence on your health outcomes
is Disrupt your Destiny (p106) which includes 10 simple steps you can
start taking today.
One of those is making good food choices and we have plenty of
delicious food to choose from in this month’s recipes – including a
flavour-packed and budget-friendly Christmas feast. I’m also loving our
baking feature that’s filled with vegan delights everyone will love.
In our previous issue, we dropped our regular recipe
index. However, a number of readers have contacted us to
let us know how valuable it was, so we’ll be reinstating it
from our Jan/Feb issue. Thanks for reaching out – we love
hearing what you do and don’t like about the magazine. Alix Davis,
Until next time! Editor
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
‘diabetes lingo’?
lingo”? Read
Read on...
on...
$2.9
BILLION
Ugh. A ‘special diet’
Not really. These days ‘healthy eating’ for
people who have diabetes is no different
to the ‘healthy eating’ guidelines
in Australia, through healthcare recommended for the general population.
costs, reduced wellbeing, lower You don’t need to prepare separate meals
or buy special food – the recipes in DL are
employment and additional care designed for everyone.
* That’s People With Diabetes
5",&5)*450)&"35
1 You’re
not alone
About 280 Aussies
2 It's your move
Continuing or starting
regular physical activity
3 We’re here
Wondering where
to start? Combined
develop diabetes every will help lower your with advice from your
day – one person every short- and long-term BGLs healthcare team, you’ve
five minutes. And for every and can also help certain made a great first step.
four people diagnosed, diabetes medications work In this (and every!) issue
someone else is living more effectively. Plus, of Diabetic Living, you’ll
with diabetes but doesn’t along with a healthy diet, find practical, helpful
know. The longer diabetes losing weight – as little as advice, expert responses
goes undiagnosed, the five per cent of your body to questions that might
more it can impact your weight – can also have a sound familiar, and a whole
overall health. positive impact. heap of healthy recipes. ■
LE
Q
L
challenges are the most prevalent, yet least recognised complication of A S K DA NIE
diabetes, with 700,000 people living with diabetes experiencing them
every year. “Concerningly, the latest figures show that about 400,000
people living with diabetes report difficulties accessing mental health Q: My six-year-old son
care,” says Diabetes Australia Group CEO Justine Cain. “That’s a lot of was recently diagnosed
people who aren’t getting the help and support they need.” The stigma with type 1. I know good
more than 80 per cent of people living with diabetes have experienced, footcare is crucial for
people with diabetes –
combined with the burden of daily diabetes management and
does this include children?
the worry about diabetes-related complications can all take a toll on When should he start
mental health and wellbeing. “We want people to know that diabetes seeing a podiatrist?
mental health challenges are real and encourage people with diabetes
Danielle says: Good footcare
and their healthcare professionals to explore options for mental and early detection of foot
health care.” Visit headsupdiabetes.com.au to learn more about problems through regular
diabetes and mental health. foot examinations is really
important for a young person
with diabetes, and their family,
as it improves their awareness
and understanding of the
disease, which can help prevent
complications in the future.
Most guidelines suggest
children and young people
with type 1 diabetes should be
offered annual footcare reviews,
with some guidelines suggesting
that screening for peripheral
neuropathy should occur five
years after a type 1 diagnosis,
and then at least annually
depending on risk status.
In the very young and early
stages of diagnosis it may seem
unnecessary, as the tests are
likely to be “normal” and other
aspects of their care will take
priority. But there are benefits
from yearly foot examinations,
including forming good habits,
understanding footcare, and
having questions and anxieties
regarding foot problems
answered. The exam doesn’t
have to be performed by a
podiatrist and may best be part
of an annual review by the child’s
paediatric care team to help
reduce additional appointments.
ORAL INSULIN
MAY BE ONE STEP CLOSER
Researchers working on developing oral insulin tablets as
a replacement for daily insulin injections recently made
a game-changing breakthrough. Testing various versions and
The Art of Sleeping formulations of insulin tablets, the Canadian-based scientists have
By Rob Hobson discovered that their latest version mimics the way injected insulin is
HQ Non Fiction GB, $19.99 absorbed, in lab-based animal studies.
If you’re feeling tired and sleep “These exciting results show that we are on the right track in
deprived as another year draws developing an insulin formulation that will no longer need to be
to a close, this book could be a injected before every meal, improving the quality of life, as well as
saviour so you can start the new mental health, of more than nine million type 1 diabetics around
year refreshed. Combining the the world,” said Dr Anubhav Pratap-Singh, the study’s
latest scientific research, expert principal investigator, when the results were published.
advice and the author’s own tricks The next step is securing funding and collaborators
and tips, by exploring the three to test the oral tablet in human trials.
key pillars of sleep – behaviour,
environment and diet – you’ll learn
techniques to assist with relaxation
and getting a good night’s sleep.
SH
Q
AA R
the world’s largest diabetes SK DR MA
awareness campaign that’s
been running for more than
three decades. Like last year’s
Q: I find it hard to stick to a
WDD, this year’s theme
healthy, type-2-friendly diet
The Veggie Christmas remains “Access to Diabetes
at this time of year. Any tips?
Cookbook Care”, due to the fact that
By Heather Thomas millions of people living with Dr Marsh says: Christmas and
diabetes around the world New Year can be a challenging
HarperCollins, $12.99 eBook
don’t have access to necessary time when it comes to healthy
Whether you’re hosting eating, but there are some
care. To learn more or find out
vegetarian or vegan friends tips to help you through the
how you can get involved, visit
and family this festive festive season:
worlddiabetesday.org.
season, or are plant-based ❱ Replace traditional snack foods
yourself and want more with healthier alternatives like
than a dry nut roast for salsa or hummus with raw
Christmas, this eBook has vegetables and baked pita bread,
got you covered. Featuring roasted chickpeas, unsalted nuts,
60 recipes, including plain popcorn or a fruit platter.
sparkling salads and sides, ❱ If you’re planning a roast for
merry mains, dazzling Christmas Day, cook a lean cut of
desserts and holly jolly meat on a rack to let any fat drip
leftovers, you’re bound to off. Bake vegetables in a separate
find something that’ll tickle pan, brushed with olive oil and
everyone’s tastebuds. serve plenty of steamed greens
or a large salad.
❱ In place of rich desserts serve a
fruit platter or a bowl of summer
Artificial sweeteners: the berries with a dollop of Greek
not-so-sweet sugar alternative yoghurt. If you enjoy Christmas
They might contain zero kilojoules, but pudding, have a small serve with
custard but skip the cream.
a new study has added to the growing
❱ It’s easy to overeat when there’s
evidence that replacing sugar with artificial
so much food to choose from.
sweeteners isn’t as healthy or as helpful
Have a little of what you enjoy
as it was once believed to be. Published in and remember that leftovers will
the British Medical Journal, the research be handy for tomorrow.
found that at least one in three people ❱ If you’ve been invited to
consume the artificial sweeteners a gathering, offer to bring some
aspartame, acesulfame or sucralose, daily healthy nibbles, a fruit platter, or
and that they have an increased risk of a salad to accompany the meal.
cardiovascular disease, as a result. ❱ Alternate alcoholic with non-
Where do those artificial sweeteners alcoholic drinks and avoid soft
hide? In the study, “no added sugar” soft drinks. Mineral water with a
drinks accounted for 53 per cent of slice of citrus and a sprig of mint
artificial sweetener consumption, makes a refreshing alternative.
but people also consumed artificial
sweeteners in tabletop sweeteners
and dairy foods like yoghurt and Dr Kate Marsh, advanced accredited
cottage cheese. practising dietitian and credentialled
diabetes educator
BUTT OUT!
my grandkids grow up”.
Finally, follow a plan you can
adhere to. Your exercise routine
The fact that smoking is a serious health risk isn’t news, but needs to be comprised of
movements you enjoy. If you
new research suggests that the habit is even more
resent them you’re less likely to
damaging to the heart than previously thought. “It’s well
stick to the plan. Write a list of
known that smoking causes blocked arteries, leading to
exercises and activities that
coronary heart disease and stroke,” says study author
bring you joy and structure
Dr Eva Holt, from Denmark’s Herlev and Gentofte your week so that you get a
Hospital. “Our study shows that smoking also leads to daily dose of them across the
thicker, weaker hearts. The more you smoke the worse week. Maybe it’s a brisk walk
PHOTOGRAPHY GETTY IMAGES
"SHOCKS" SHOOTING
THROUGH YOUR BODY *
* Based on some patient descriptions of their
shingles pain. Symptoms may vary and not
everyone will experience these symptoms.
References: 1. Centers for Disease Control and Prevention. Prevention of Herpes Zoster: Recommendations of the Advisory Committee on Immunization Practices (ACIP). MMWR. 2008 June;57(RR-5):1–30. 2. National Centre
for Immunisation Research and Surveillance (NCIRS) Zoster vaccine for Australian adults fact sheet, updated May 2022. Available at: https://ncirs.org.au/ncirs-fact-sheets-faqs/zoster-vaccine-australian-adults [accessed
May 2022]. 3. Australian Technical Advisory Group on Immunisation (ATAGI). Australian Immunisation handbook. Australian Government Department of Health, Canberra, 2018. Available at immunisationhandbook.health.gov.au
[accessed May 2022].
GlaxoSmithKline Australia Pty Ltd. ABN 47 100 162 481. Melbourne, VIC. NP-AU-HZX-ADVT-220003. Date of GSK Approval May 2022.
mains
How our
food works
for you8
see page 8
MONDAY GF LC
Nutritional info
PER SERVE 1900kJ (455Cal),
protein 17g, total fat 18g (sat.
fat 5g), carbs 39g, fibre 10g,
sodium 205mg • Carb
exchanges 2½ • GI estimate
low • Gluten-free option
WEDNESDAY GFO
125g (½ box) Vetta Fibre Smart 1 Cook the broken lasagne sheets 3 Combine the lemon zest and
Lasagne Sheets or gluten-free in a medium saucepan of boiling juice, 2 tablespoons parmesan,
lasagne sheets, broken into water, stirring occasionally, for margarine and remaining olive oil
large pieces 10-12 minutes or until al dente. Add in a medium bowl. Season with
100g snow peas, halved the snow peas and peas for the last pepper. Tip in the drained pasta,
diagonally 2 minutes of cooking. Drain the snow peas and zucchini along with
55g (/ cup) frozen peas pasta, reserving about 100ml of the half of the reserved cooking water.
1 tbsp olive oil, plus ½ tsp extra pasta cooking water. Toss to combine, adding more
1 zucchini, halved lengthways, cut pasta water if the mixture looks dry
2 Meanwhile, heat ½ tsp of the oil
into 1cm half moons – the margarine and parmesan
in a medium non-stick frying pan
Pinch chilli flakes should melt into a silky sauce,
over medium heat. Add zucchini
Zest and juice of ½ lemon coating the pasta.
and cook, stirring occasionally, for
2½ tbsp grated parmesan
8-10 minutes or until the zucchini is 4 Stir the mint into the pasta.
15g light margarine
golden and softens. Add the chilli Divide between serving bowls and
Freshly ground black pepper
flakes and cook, stirring, for 1 top with the remaining parmesan.
¼ cup mint leaves, roughly
minute. Set aside. Serve.
chopped
Nutritional info
PER SERVE 2060kJ (493Cal), protein
32g, total fat 29g (sat. fat 6g), carbs
21g, fibre 7g, sodium 134mg • Carb
exchanges 1½ • GI estimate medium •
Gluten-free option • Lower carb
FRIDAY LC GFO
HAZELNUT-CRUSTED SALMON WITH CRUSHED POTATOES
PREP 15 MINS COOK 25 MINS SERVES 2 AS A MAIN
2 cloves garlic, unpeeled oil. Bring the edges of the foil Season with pepper.
2 tsp olive oil, plus ½ tsp extra together to enclose the garlic and
4 Remove the parcel of garlic from
400g baby Zerella Spud Lite put on a baking tray. Bake for 10
the oven and set aside. Line the tray
Potatoes, halved or quartered, minutes.
with baking paper and arrange the
if large
2 Meanwhile, bring a medium salmon fillets on top. Spread the
1 bunch asparagus, woody ends
saucepan of water to the boil over fillets with the Dijon mustard.
trimmed
high heat. Carefully lower the Gently press the hazelnut crumb
30g hazelnuts
potatoes into the water. Cover and down onto the mustard. Cook for 10
3 sprigs thyme
return to the boil. Reduce heat to minutes or until the salmon is just
Zest of ½ lemon
medium and simmer for 10-15 cooked through.
Freshly ground black pepper
minutes or until the potatoes are 5 Squeeze the roasted garlic into a
2 x 120g skinless and boneless
tender. Add the asparagus for the small bowl, discarding the skins.
salmon fillets
last 2 minutes of cooking. Drain and Whisk in the remaining oil. Tip the
1 tsp Dijon mustard or gluten-free
separate the potatoes and the potatoes into a large bowl and
mustard
asparagus. roughly crush with a potato masher.
1 tbsp finely chopped flat-leaf
parsley 3 While the potatoes are cooking, Drizzle over the garlic oil. Add the
place the hazelnuts, thyme leaves parsley and season with pepper.
1 Preheat oven to 200°C (fan- and lemon zest in a small food Toss to combine.
forced). Put the garlic cloves on a processor. Process briefly until the 6 Serve the salmon with the garlic
piece of foil and drizzle with ½ tsp mixture resembles breadcrumbs. parsley potatoes and the asparagus.
SHOPPING LIST
GROCERIES
❏ 400g can light coconu FRUIT & VEGETABLES
t ❏ 1 small red onion
milk
❏ 1 small knob ginger
❏ 240g pkt Mission Food
s ❏ 1.5kg pkt Zerella Spud
Wholemeal Roti Bread Lite
❏ 250g box Vetta Fibre Po tatoes
Smart ❏ 1 brown on
Lasagne Sheets ion
❏ 160g baby spinach le
❏ 120g pkt hazelnuts aves
❏ 100g snow peas
❏ 420g can no-added-s
alt ❏ 1 zucchini
corn kernels
❏ 1 bunch asparagus
❏ 1L salt-reduced vege
table ❏ 1 avocado
stock
❏ 1 green chilli
❏ 1 loaf Burgen Lower
Carb ❏ 1 bunch coriander
High Protein Sunflower
& ❏ 1 bunch mint
Linseed Bread
❏ 1 bunch thyme
❏ 1 bunch basil
MEAT & POULTRY
❏ 1 bunch flat-leaf pars
❏ 200g skinless turkey ley
breast ❏ 2 limes
fillets
❏ 2 lemons
❏ 250g punnet strawbe
SEAFOOD rries
❏ 2 x 120g skinless &
boneless salmon fillets PANTRY
❏ Olive oil
FREEZER ❏ 5 cloves garlic
❏ 500g pkt frozen peas ❏ Ground turmeric
❏ Chilli flakes
CHILLED ❏ Black pepper
❏ 300g pkt firm tofu ❏ Smoked paprika
❏ 200g pkt reduced-fa ❏ Ground cumin
t feta ❏ Poppy seeds
❏ Dijon mustard
❏ Sugar-free maple syru
p
❏ Parmesan
❏ Light margarine
PICK AND
MIX
Select one each of the entrees,
mains, low-carb and carb sides
plus a dessert option to create
a Christmas lunch you’ll feel
good about.
christmas
big on flavour and friendly on your wallet
FEAST
AVOCADO, FETA &
TOMATO BRUSCHETTA
It’s smashed avo on toast – the
amped-up Christmas version.
Recipe, page 30
GFO
Nutritional info
PER SERVE 757kJ (181Cal),
protein 6g, total fat 9g (sat.
fat 3g), carbs 16g, fibre 4g,
sodium 281mg • Carb
exchanges 1 • GI estimate
low • Gluten-free option
$1.90 PER SERVE
How our
food works
for you
see page 88
SMOKED SALMON,
DILL & RICOTTA Nutritional info
MINI QUICHES PER SERVE 762kJ
A bite-size canapé that (182Cal), protein 11g,
won’t spoil your appetite. total fat 5g (sat. fat
Recipe, page 30 2g), carbs 22g, fibre
2g, sodium 285mg
• Carb exchanges 1½
• GI estimate low
• Gluten-free option
$2.15 PER SERVE
GF
Nutritional info SAGE, CHILLI &
PER SERVE 720kJ (172Cal), GARLIC ROAST
protein 5g, total fat 7g (sat. fat POTATOES
2g), carbs 21g, fibre 9g, sodium Think you can’t improve
20mg • Carb exchanges 1½ • GI roast spuds? Think
estimate low • Gluten free again.
$1.70 PER SERVE Recipe, page 31
christmas
PROSCIUTTO-WRAPPED
BABY CARROTS &
ASPARAGUS
Sweet baby carrots in a blanket of
crispy prosciutto? Yes, please!
Recipe, page 31
GFO
Nutritional info
PER SERVE 576kJ
(138Cal), protein 8g,
total fat 8g (sat. fat
2g), carbs 6g, fibre
4g, sodium 411mg
• Carb exchanges ½
• GI estimate low
• Gluten-free
option • Lower carb
GFO
Nutritional info
PER SERVE 759kJ
(182Cal), protein 6g,
total fat 6g (sat. fat
1g), carbs 22g, fibre
7g, sodium 65mg
• Carb exchanges 1½
• GI estimate low
BROWN RICE & ROAST • Gluten-free option
VEGETABLE SALAD
A delicious way to eat your vegies, $3.35 PER SERVE
and great for leftovers.
Recipe, page 31
ROAST CHICKEN
WITH MARMALADE
GLAZE
Perfectly roasted
chicken will always be
a crowd-pleaser.
Recipe, page 32
Nutritional info
PER SERVE 825kJ (197Cal),
protein 29g, total fat 4g
(sat. fat 1g), carbs 11g, fibre
1g, sodium 47mg • Carb
exchanges ½ • GI estimate
GFO medium • Gluten-free
option • Lower carb
$5.10 PER SERVE
GFO
Nutritional info
PER SERVE 792kJ
(189Cal), protein 8g,
total fat 5g (sat. fat
1g), carbs 28g, fibre
2g, sodium 69mg
• Carb exchanges 2
• GI estimate medium
• Gluten-free option
$2.45 PER SERVE
christmas
GFO
It’s not Christmas every day, Nutritional info
PER SERVE 657kJ
so take the time to enjoy one of (157Cal), protein 8g,
total fat 2g (sat. fat
these sweet finishes 1g), carbs 26g, fibre
2g, sodium 114mg
• Carb exchanges 1½
• GI estimate low
• Gluten-free option
$1.20 PER SERVE
CHOCOLATE MOUSSE
You’ll love every indulgent
mouthful of this velvety
choc mousse.
Recipe, page 33
the sugar dissolves. Continue free cocoa powder, sifted is almost dissolved. Put in the
whisking until all the sugar has 2 tbsp caster sugar microwave on High/100% for 20
2 tbsp custard powder or gluten-
STEVENS STYLING YAEL GRINHAM FOOD PREPARATION NICK BANBURY
How our
food works Nutritional info
for you88 PER SERVE 156kJ (37Cal),
protein 1g, total fat 1g
see page
(sat. fat 1g), carbs 7g,
fibre 1g, sodium 19mg
• Carb exchanges ½
Nutritional info • GI estimate low
PER SERVE 167kJ (40Cal), • Gluten free • Lower carb
protein 4g, total fat 0g
(sat. fat 0g), carbs 5g,
fibre 0g, sodium 64mg
• Carb exchanges ½
• GI estimate medium
• Gluten free • Lower
ADDITIONAL INFORMATION ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
carb
GF LC SAGE SOUR GF LC
PREP 5 MINS SERVES 1 AS A DRINK PASSIONFRUIT & ELDERFLOWER SPRITZ
50ml alcohol-free gin the shaker is ice cold, PREP 5 MINS + CHILLING SERVES 1 AS A DRINK
25ml fresh lemon juice then double strain into a
50ml chilled orange & Ideally chill a flute glass
5ml sugar syrup (see small jug.
passionfruit juice too.
RECIPES & PHOTOGRAPHY IMMEDIATE MEDIA;
Cook’s tip)
2 Discard the ice and any 25ml fresh lemon juice,
4 sage leaves 2 Pour all of the
remaining sage pieces, chilled
Ice cubes ingredients into your
then pour the cocktail 2 tsp elderflower cordial
1 Tbsp egg white (from glass, taking your time
back into the shaker and 150ml chilled sparkling
60g egg) when you add the
add the egg white. water
sparkling water so it
1 tsp passionfruit seeds,
1 Put the alcohol-free gin, 3 Shake the shaker really doesn’t overflow, then stir
to serve
lemon juice, sugar syrup, hard to froth up the egg gently.
3 of the sage leaves and a white, then pour into a
3 Drop in a few
good handful of ice into a cocktail glass. Garnish 1 Make sure all the
passionfruit seeds to
cocktail shaker. Shake with the remaining sage ingredients are well
garnish.
hard until the outside of leaf. chilled before you start.
ATTACK
1 tsp garlic powder
100g (/ cup) plain flour or gluten-
free flour
200ml buttermilk or kefir
500g cauliflower, broken into small
Keep it light with spiced cauliflower bites florets
or a citrus-spiked salad 80ml (/ cup) hot sauce or gluten-free
hot sauce
1½ tbsp sugar-free maple syrup
1 tbsp light margarine
2 stalks celery, cut into sticks
RANCH DIP
100g reduced-fat Greek yoghurt
3 tbsp 97% fat-free mayonnaise or
gluten-free mayonnaise
2 tbsp chopped chives
1 tbsp skim milk
SPICED FETA,
PISTACHIO & MANDARIN SALAD
PREP 30 MINS + 3 HOURS DRAINING &
OVERNIGHT CHILLING
SERVES 6 AS A LIGHT MEAL
Cook’s Tip
The feta balls will
keep in the fridge
for
up to 3 days- sim
ply
place in an airtight
container and co
ver
with a layer of oil.
COOKING FOR
ONE
ethin
g special with these simply deliciou
s sin
gle
som ser
ing ve
in s
o d
ol
s
ke
Ma
GF LC
CREAMED SPINACH OMELETTE
PREP 10 MINS COOK 10 MINS SERVES 1 AS A MAIN
-+
Food for Special Medical Purposes. Use only under medical supervision.
Glucerna is formulated to support people living with diabetes or impaired glucose tolerance, as part of a diabetes management plan
including diet and exercise.5
*Compared to Glucerna® S434 per serving.
References: 1. Dávila LA, et al. Nutrients. 2019;11(7):1477. 2. Devitt A, et al. Journal of Diabetes Research and Clinical Metabolism.
2012;1(1):20. 3. Mottalib A, et al. Nutrients. 2016;8(7):443. 4. Peng J, et al. Br J Nutr. 2019;121(5):560–66. 5. Glucerna® Product Label.
6. West SG, et al. Diabetologia. 2005;48:113–22. 7. Bevilacqua A, et al. Int J Endocrinol. 2018;2018:1968450. 8. Dang NT, et al. Biosci
Biotechnol Biochem. 2010;74(5):1062–7. 9. Yamashita Y, et al. J Agric Food Chem. 2013;61(20):4850–4.
®Registered trademark of the Abbott Group of Companies, Abbott Australasia Pty Ltd,
299 Lane Cove Road, Macquarie Park NSW 2113. ABN 95 000 180 389. Customer Service 1800 225 311.
ANZ.2022.23258.ENS -GLU.1 (v1.0). ABAU6752. July 2022.
Creamy, tangy and incredibly versatile, this is a great dairy
5
switch when you want flavour without the heaviness.
yoghurt
HEALTHY WAYS WITH
How our
food works
for you
see page 88
GF LC
COLESLAW WITH TAHINI YOGHURT DRESSING
PREP 15 MINS SERVES 6 AS A SIDE
1½ tbsp tahini 1 Put the tahini, yoghurt and garlic Nutritional Info
5 tbsp reduced-fat Greek-style in a large bowl. Season with pepper PER SERVE 370kJ (88Cal),
natural yoghurt and mix until smooth. protein 4g, total fat 1g (sat. fat 1g),
½ clove garlic, crushed carbs 7g, fibre 5g, sodium 55mg
2 The dressing will thicken so add
Freshly ground black pepper • Carb exchanges ½ • GI estimate
enough cold water to loosen it. Add
2-3 tbsp cold water low • Gluten free • Lower carb
the cabbage, carrot and onion to
1 small red cabbage, quartered
the dressing. Toss together until
and shredded
3 small carrots, cut into fine
everything is well coated. serving suggestion
matchsticks Use in sandwiches and wraps for
lunch; serve with grilled fish or
1 small brown or red onion,
pork for dinner.
halved and thinly sliced
Cook’s Tip
To remove the chicken skin,
wrap the bone end with a
piece of paper in one hand
and use the other hand to
pull the skin off the chicken.
GF LC
serving
suggestion SPICED YOGHURT
Serve with chargrilled CHICKEN
lean lamb steaks and
PREP 10 MINS + 30 MINS
steamed baby potatoes or
falafels and rocket leaves
MARINATING COOK 25 MINS
for a vegetarian option. SERVES 4 AS A MAIN
GFO LC
SUPERGREEN SOUP WITH 20g pine nuts, toasted of salad greens and stand for 1
YOGHURT & PINE NUTS Chilli oil, to serve (optional) minute.
PREP 10 MINS COOK 25 MINS 3 Use a hand held blender (or
SERVES 2 AS A LIGHT MEAL 1 Heat the olive oil in a medium
transfer to a blender) and blend
saucepan over medium-low heat.
2 tsp olive oil until smooth. Serve the soup
Add the onion and cook, stirring
1 brown onion, chopped topped with a dollop of yoghurt,
occasionally, for 10 minutes or until
2 cloves garlic, crushed pine nuts and a drizzle of chilli oil, if
the onion softens but doesn’t
1 (250g) Carisma potato, using.
colour. Add the garlic and cook,
unpeeled, cut into small cubes Nutritional info
stirring, for 1 minute.
400ml salt-reduced vegetable
PER SERVE 1060kJ (254Cal),
stock or gluten-free stock 2 Add the potato, stock and water
protein 12g, total fat 14g (sat. fat
200ml water to the pan. Cover and bring to the
2g), carbs 23g, fibre 7g, sodium
120g bag mixed watercress, rocket boil over high heat. Reduce heat to
632mg • Carb exchanges 1½ • GI
and spinach salad medium and cook, partially
estimate low • Gluten-free option
130g (½ cup) low-fat natural covered, for 10-12 minutes or until
• Lower carb
yoghurt, whisked until smooth the potato is very soft. Add the bag
GF
FROZEN TROPICAL FRUIT the bowl when necessary.
YOGHURT 2 Scoop the mixture straight into
PREP 15 MINS serving bowls, or transfer to a
SERVES 6 AS A DESSERT
freezerproof container and freeze
480g frozen mango to serve later.
170g reduced-fat Greek yoghurt 3 Spoon the rockmelon and
2 tbsp sugar-free maple syrup passionfruit over the frozen
150g finely chopped rockmelon yoghurt. Serve.
flesh, to serve
3 passionfruit, pulp removed, to Nutritional info
serve PER SERVE 359kJ (86Cal), protein
3g, total fat 1g (sat. fat 1g), carbs
1 Put the frozen mango, yoghurt 16g, fibre 3g, sodium 40mg • Carb
and maple syrup in a small food exchanges 1 • GI estimate low
processor. Cover and blend until • Gluten free
smooth, scraping down the side of
TEA TIME
Cook’s Tip
Dried hibiscus flo
wers
can be bought on
line
or in selected heal
th
food or wholefood
stores.
GF LC
ICED HIBISCUS TEA
PREP 5 MINS + STEEPING
SERVES 2 AS A DRINK
the beneficial antioxidants. cranberry juice. This is a refreshing vibrant plant comes with a
option while doing you good, too, plethora of health benefits.
2 Fill two large glasses with ice.
as hibiscus contains many
Strain over the tea and sweeten ✽ Packed with antioxidants
beneficial compounds that act as
with the honey.
antioxidants, including ✽ Contains vitamin C and beta-
Nutritional info anthocyanins, phenolic acids and carotene
PER SERVE 47kJ (11Cal), protein flavonoids. Why not experiment ✽ May support liver health
0g, total fat 0g (sat. fat 0g), carbs with additional flavourings when
3g, fibre 0g, sodium 8mg • Carb steeping the flowers? You could add ✽ Anti-inflammatory properties
exchanges 0 • GI estimate n/a • a few strawberries, slices of orange, ✽ Supports healthy blood pressure
Gluten free • Lower carb a cinnamon stick or vanilla pod. levels
RUSH-HOUR
meals
When you need a healthy dinner in a
hurry, give these tasty options a whirl
How our
food works
for you
see page 88
Cook’s Tippreheat
lmon,
To cook the sa
on-stick
a chargrill or n
medium heat.
frying pan on
with cooking
Spray salmon
son with
spray and sea
for 3-4
pepper. Cook
side or until
minutes each g h.
cooked throu
HEALTH TIP
To boost the nutrient and fibre
content of this meal use brown
basmati rice in place of white
basmati rice.
GFO LCO
PINEAPPLE CHICKEN & 8 Mission White Corn Tortillas the chicken is cooked through.
VEG WRAPS 2 tbsp 97% fat-free mayonnaise
3 Spread the tortillas with
PREP 10 MINS COOK 25 MINS or gluten-free mayonnaise,
mayonnaise. Pile in the chicken and
SERVES 4 AS A MAIN to serve
vegetables. Fold up and enjoy!
1 tbsp olive oil
1 Heat the oil in a large non-stick Nutritional info
1 large brown onion, halved and
frying pan over medium heat. Add PER SERVE 1670kJ (398Cal),
sliced
the onion and capsicum and cook, protein 30g, total fat 9g (sat. fat
2 red or yellow capsicum, cut into
stirring often, for 10 minutes or 2g), carbs 44g, fibre 10g, sodium
short, thick strips
until the vegetables soften. Add the 152mg • Carb exchanges 3 • GI
1 large clove garlic, grated
garlic, cumin, oregano and paprika. estimate low • Gluten-free option
1 tbsp ground cumin
Cook, stirring, for 1 minute.
1 tbsp dried oregano
1 tbsp smoked or sweet paprika 2 Increase heat to high and add the LOWERCARB OPTION: Replace
400g skinless chicken breast fillet, chicken strips, tomatoes and the tortillas with 8 Simson’s Pantry
fat trimmed, cut into thin strips pineapple to the pan. Bring to the Low Carb Keto Wraps.
400g can no-added-salt chopped boil. Reduce heat to medium and PER SERVE 2010kJ (480Cal),
tomatoes simmer, covered, for 5 minutes. protein 45g, total fat 18g (sat. fat
1 x 227g can pineapple rings in Remove the lid and continue to 5g), carbs 24g, fibre 24g, sodium
natural juices, drained, cut into cook, uncovered, stirring 480mg • Carb exchanges 1½ • GI
small pieces occasionally, for 10 minutes or until estimate low • Lower carb
mains
GFO LCO
LEMON & GREENS PESTO PASTA
PREP 10 MINS COOK 15 MINS SERVES 6 AS A MAIN
LCO
SAUSAGE & MUSHROOM RAGU
PREP 10 MINS COOK 25 MINS
SERVES 4 AS A MAIN
How our
food works
for you 8
see page 8
GOOD
FOOD
MADE
SIMPLE
Good food that tastes great is
at the heart of Leah Itsines’
cooking philosophy. Here she
shares some recipes from her
new book with us
Cook’s Tip
To line the ti
n, s
a large squa crunch up
re of baking
paper, then
smooth it o
and press it ut
into the tin.
This will als
o assist in
lifting the e
nchiladas
out of the ti
n.
book extract
CHICKEN ENCHILADAS foil and bake for 25 minutes. 1 Combine the spice mix ingredients
PREP 30 MINUTES COOK 35 MINUTES Remove the foil and bake for in a small bowl.
SERVES 46 AS A MAIN MEAL another 10 minutes or until the
2 Dry the brisket with paper towel
Olive oil spray enchiladas are golden.
and place it on a wire rack sitting in a
3 cups (450g) shredded barbecue 5 Meanwhile, combine the lettuce, roasting tin. Rub the spice mix all
chicken tomato, green capsicum, avocado, over the brisket. Set aside for 1 hour
400g tin black beans, rinsed and remaining coriander and spring to marinate and come to room
drained onion in a large bowl. Add the lime temperature.
150g marinated red capsicum, juice and olive oil, season with
3 Preheat the oven to 140°C.
chopped pepper and toss well.
2½ cups (625ml) tomato passata 4 Pour enough water into the
6 Serve the enchiladas with sour
1½ cups (150g) grated cheddar roasting tin to come 1 cm up the
cream and the salad.
cheese sides without touching the meat on
1½ cups (190g) grated mozzarella Nutritional info the rack. Cover with foil and bake for
cheese PER SERVE 2820kJ (675Cal), 5 hours. Remove the foil and cook
6 spring onions, chopped protein 44g, TOTAL FAT 35g for a further 30 minutes to brown
1 bunch coriander, chopped (sat. fat 14g), CARBS 40g, FIBRE 12g, the meat. Remove from the oven,
2 tsp sweet paprika SODIUM 1230mg • CARB loosely cover with foil and set aside
2 tsp ground cumin EXCHANGES 2½ • GI ESTIMATE low to rest before slicing.
6 wholegrain tortillas
6 Meanwhile, grill the corn on a
½ iceberg lettuce, shredded
barbecue or chargrill pan over
3 tomatoes, seeded and diced SLOW-COOKED MEXICAN medium–high heat, turning until
1 green capsicum, diced BEEF WITH ELOTE SALAD lightly charred on all sides, for about
1 avocado, diced PREP 20 MINUTES, PLUS 1 HOUR 8–10 minutes. Set aside to cool, then
Juice of 1 lime MARINATING SERVES 68 AS A MAIN cut off the kernels.
1 tbsp extra virgin olive oil
1.5 kg beef brisket 7 Mix the yoghurt, mayonnaise, lime
Reduced-fat sour cream, to serve
6 corncobs, husks removed juice, crushed garlic and chopped
¼ cup (70g) Greek-style yoghurt jalapeños together in a large bowl.
1 Preheat the oven to 180°C. Line a
¼ cup (60g) whole egg mayonnaise Add the corn, spring onion and most
22 cm round cake tin with baking
2 tbsp lime juice of the coriander and feta and toss
paper and spray with olive oil.
1 garlic clove, crushed well to combine. Season with freshly
2 Combine the chicken, black beans, 2 jalapeño chillies, seeded and ground black pepper.
marinated capsicum, 2 cups (500ml) finely chopped
of the passata, two-thirds of the 4 spring onions, chopped 8 Serve the salad with the sliced
grated cheeses, two-thirds of the 2 bunches coriander, chopped brisket and mini tortillas, topped
spring onion, half the coriander and 200g Greek feta cheese, crumbled with the remaining feta and
the paprika and cumin in a large Mini tortillas, to serve coriander.
bowl and season with salt and
Nutritional info
freshly ground black pepper. SPICE MIX PER SERVE 2650kJ (634Cal),
3 Trim 1 cm off the top and bottom ¼ cup (60ml) olive oil protein 52g, total fat 31g
of the tortillas to create flat edges. 1 tbsp chipotle in adobo sauce, (sat. fat 10g), carbs 31g, fibre 8g,
Divide the chicken mixture among finely chopped sodium 448mg • Carb exchanges 2
the tortillas, spreading it to cover the 3 tsp honey • GI estimate low
whole surface, then roll up so that 3 tsp onion powder
the cut edges are at the top and 3 tsp ground coriander
bottom. 2 tsp garlic powder
2 tsp ground cumin
4 Cut each enchilada into thirds and 2 tsp smoked paprika
stand them upright in the lined tin.
Top with the remaining passata and
grated cheeses. Cover the tin with
p
Cook’s aTroiund
ne
To easily li h up a
c
dish, scrun ing
ak
sheet of b ten it
n flat
paper, the s it into
res
out and p h
the dis
How our
food works
for you8
J Y
see page 8
THE OF
BETTER COOKING
Alice Zaslavsky’s new book delivers life-changing skills and thrills for
enthusiastic eaters
PRAWN, MACADAMIA & ASPARAGUS will happen almost instantly. If you find the liquid gets
STIR-FRY absorbed way too fast, splash in another ½ cup (125
SERVES 4 ml) water and allow this to incorporate, too. Taste for
seasoning.
250g peeled raw prawn tails (see Subs)
¾ tsp bicarbonate of soda 8 Serve topped with extra spring onion, with bowls of
1 generous thumb-sized knob fresh ginger, peeled steamed jasmine rice, and add this to the weekly
2–3 garlic cloves, peeled rotation.
2 tbsp oyster sauce (see Subs) Nutritional info
1 tbsp light soy sauce PER SERVE (with / cup cooked rice) 2440kJ (584Cal),
1 tbsp shaoxing rice wine protein 20g, total fat 43g (sat. fat 6g), carbs 28g,
1 tbsp sesame oil fibre 4g, sodium 1120mg • Carb exchanges 2 • GI
1 tbsp cornflour estimate medium
½ cup (125ml) water, plus an extra ½ cup (125ml) LOWERCARB OPTION: Omit the rice and serve
water on standby stir-fry on its own.
2 tbsp vegetable oil PER SERVE 2060kJ (493Cal), protein 18g, total
2 bunches of asparagus, cut into 5 cm lengths (see fat 43g (sat. fat 6g), carbs 8g, fibre 4g,
Subs) sodium 1120mg • Carb exchanges ½ • GI
6 spring onions, white and green bits cut into 5 cm estimate low • Lower carb
lengths, plus extra thinly sliced spring onion to
serve
1 cup (150g) roasted macadamias (see Subs)
Steamed jasmine rice, to serve
¼ cup (60ml) extra virgin olive oil deep-flavoured and briny broth. Place the lid on and
1 leek, trimmed of the darkest green tops, julienned shake the pan occasionally for 4–5 minutes, or until all
(see Subs) of the mussels open. Scatter in the herbs and lemon
2 pale inner celery stalks, finely diced zest and juice.
4 garlic cloves, finely sliced 5 Serve in deep bowls, scattered with the herby picada
1 cup (250ml) white wine crumb, with lemon cheeks for squeezing over.
½ tsp sugar
1 tbsp tomato paste Nutritional info
1 cup (250ml) good-quality tomato passata PER SERVE 2710kJ (648Cal), protein 28g,
1.5–2kg mussels, scrubbed, beards removed (see total fat 43g (sat. fat 6g), carbs 23g, fibre 8g,
Tips) sodium 901mg • Carb exchanges 1½
½ cup roughly chopped parsley • GI estimate low • Lower carb
½ cup roughly chopped coriander LOWER CARB OPTION: For a lighter meal skip the
Zest and juice of 1 lemon, plus extra lemon cheeks to picada crumb and serve with a simple side salad made
serve with 4 cups mixed lettuce leaves, 1 diced avocado and
drizzled with lemon juice.
HERBY PICADA CRUMB PER SERVE 1720kJ (411Cal), protein 24g,
/ cup (50g) blanched almonds (see Tips) total fat 23g (sat. fat 4g), carbs 12g, fibre 9g,
4 garlic cloves, peeled sodium 801mg • Carb exchanges 1
2 thick slices fresh or stale sourdough bread (100g), • GI estimate low • Lower carb
crust and all
½ cup finely chopped parsley
½ cup finely chopped coriander
/ cup (80ml) extra virgin olive oil
Subs
1 To make the herby picada crumb, pulse the almonds If you’ve no leek, any ol’ allium will do —
in a small food processor with the garlic, bread, salt, from brown onion to French shallot. Just
pepper and herbs until a rough crumb forms. Heat the finely dice these instead.
olive oil in a large heavy-based frying pan and toast the Tips
crumbs over medium heat until golden. Set aside. Mussels don’t need to be purged prior to
2 Heat a large heavy-based lidded saucepan over cooking, unlike clams (vongole). To clean
medium heat until you can feel the warmth radiating them, grab on to the overhanging beard and
when you hold your palm at a sensible distance. Splash pull it around the shell towards the hinge.
in the olive oil and sauté the leek, celery and garlic over The beard should snap right off. Most
medium heat for 5–10 minutes, or until the leek is commercially grown mussels are kept
super soft and smells heavenly; if it’s starting to brown, relatively tidy for on-sale, so you shouldn’t
splash in a tablespoon of water and drop the heat a need to rinse them too heavily in
little. preparation for the pot.
3 Once the leek is sufficiently softened, splosh in the Some people say to never eat a mussel that
wine and sugar and crank the heat up to cook off the doesn’t open, but I’d use my senses before
alcohol and reduce the liquid by half. Spoon in the ditching it — if it smells A-OK and looks
tomato paste and cook for a minute before adding the right, I’d give it a whirl.
passata. Cook down the liquid over medium–high heat You can buy blanched almonds, but it’s
for about 10 minutes, until it starts to get thick and super easy to make your own. Just soak raw
jammy. almonds in some boiling water from the
4 Drain the mussels of any excess liquid, then tip the kettle and leave for 10 minutes, then plonk
whole lot into the screaming-hot pan. They will into cold water until cool enough to peel.
instantly release more juice to make a deliciously
VEGAN
paradise
How our
food works
Blueberry coconut blondies for you
see
page 88
We’ve put a vegan spin on
blondies, using coconut sugar
for a caramelised flavour,
coconut milk for a creamy
texture and blueberries for a
fruity zing.
Recipe, page 78
baking
BLUEBERRY COCONUT blondies to cool completely before processor. Cover and process until
BLONDIES carefully lifting out using the baking smooth.
PREP 15 MINS COOK 25 MINS paper. Cut with a sharp knife into 16
3 Oil the bases and sides of two
SERVES 16 AS A SNACK squares.
20cm loose-bottomed round
150ml aquafaba (water from a Nutritional info sandwich tins using ½ tsp of the oil,
400g can of no-added-salt PER SERVE 328kJ (78Cal), protein then line the bases with baking
chickpeas – keep the chickpeas 2g, total fat 1g (sat. fat 1g), carbs paper. Put the almond milk in a jug,
for salads, blend into hummus or 14g, fibre 2g, sodium 51mg • Carb add the vinegar and set aside. Sift
scatter into veg-packed one-tray exchanges 1 • GI estimate high the flour, cacao powder and
roasts), chilled bicarbonate of soda into a large
85g coconut sugar bowl. Make a well in the centre and
DATE, CHOCOLATE & add the puréed dates, almond milk,
150ml light coconut milk
SWEET POTATO CAKE remaining oil and vanilla. Beat well
185g wholemeal spelt flour
PREP 20 MINS + COOLING until smooth.
20g cornflour
COOK 1 HOUR 30 MINS SERVES 18
½ tsp baking powder AS AN OCCASIONAL DESSERT/SNACK 4 Divide the mixture between the
½ tsp bicarbonate of soda prepared tins and bake for 25-30
Zest of 1 lime 300g orange sweet potato,
minutes or until a skewer inserted
150g blueberries unpeeled
into the middle of the cakes comes
10g (1 ½ tbsp) coconut flakes 250g pitted dates
out cleanly. Set aside in the tins for
80ml (/ cup) light olive oil
10 minutes, then turn out onto wire
1 Preheat oven to 160°C (fan- 350ml almond milk
racks to cool completely.
forced). Spray a 20cm x 20cm square 1½ tbsp apple cider vinegar
cake tin with cooking spray and line 350g wholemeal self-raising flour 5 Scrape the insides of the sweet
with baking paper, leaving paper to 50g cacao powder potatoes into a medium saucepan.
overhang the sides. 1 tsp bicarbonate of soda Add the 150g chocolate and cook,
1 tsp vanilla extract stirring, over low heat until the
2 Using electric beaters, whisk the 150g dark chocolate, roughly chocolate melts and the mixture is
aquafaba until very foamy. Gradually chopped, plus 10g extra, grated mostly smooth. Transfer the mixture
beat the sugar into the foam, 1 orange, zested, juiced to make to a food processor while still warm,
whisking well after each addition, 1 tbsp along with the orange zest and
until thickened and shiny. Stir in the juice. Process for 2 minutes until
coconut milk. 1 Preheat oven to 170°C (fan- completely smooth. If the mixture
3 Sift together the flour, cornflour, forced). Pierce the sweet potatoes in looks too thick, add 1-2 tbsp of
baking powder and bicarbonate several places with a fine skewer, just-boiled water and continue to
soda in a large bowl. Fold the flour then put on a small baking tray. beat until smooth. Set aside to cool.
mixture into the wet ingredients Bake for 1 hour or until soft
6 Spread the cooled icing over the
with the lime zest until no pockets throughout. Set aside until cool
cake. Top with extra grated
of flour remain. Pour the batter into enough to handle.
chocolate and serve.
the prepared cake tin. Scatter over 2 Put the dates in a medium bowl
the blueberries and coconut flakes. Nutritional info
and cover with just-boiled water.
PER SERVE 931kJ (223Cal), protein
4 Bake for 25 minutes or until set Set aside for 30 minutes to soak.
4g, total fat 9g (sat. fat 3g), carbs
around the edges and a little shiny Drain, reserving 2 tbsp of the
29g, fibre 5g, sodium 216mg • Carb
on the surface in the centre. Transfer soaking water. Put the dates and the
exchanges 2 • GI estimate medium
the tin to a wire rack and leave the reserved water in a small food
Nutritional info
PER SERVE 618kJ (148Cal),
protein 3g, total fat 7g
(sat. fat 1g), carbs 17g,
fibre 3g, sodium 56mg
• Carb exchanges 1
• GI estimate high
baking
The natural
sweetness of
pineapple means
there’s no need for
added sugar
TROPICAL CRUMBLE together until just combined. Fold break down. Stir through chia seeds
MUFFINS in the pineapple. and cook, stirring often, for a
PREP 15 MINS COOK 20 MINS further 5 minutes. Set aside to cool
4 Divide the batter between the
MAKES 12 1 PER SERVE; AS A SNACK completely, in which time it will
muffin cases, then top the muffins
thicken considerably. Spoon into a
275g wholemeal plain flour with the crumble mixture. Transfer
bowl and set aside until completely
100g rolled oats to the oven and bake for 20
cool.
30g (½ cup) flaked coconut minutes or until a toothpick
70ml sugar-free maple syrup inserted into the centre of the 2 Preheat oven to 160°C (fan-
1 tbsp flaxseed meal muffins comes out clean. Set aside forced). Line a baking tray with
3 tbsp water to cool for 5 minutes in the tins, baking paper. Whisk together the
2 ripe bananas then transfer to a wire rack to cool remaining maple syrup in a
150ml light coconut milk completely. Suitable to freeze. medium bowl with the oil and
2 tsp baking powder almond extract. Add the almond
Nutritional info
½ tsp bicarbonate of soda meal and mix well until a soft
PER SERVE 668kJ (160Cal), protein
½ tsp ground cinnamon dough forms.
5g, total fat 4g (sat. fat 3g), carbs
¼ tsp ground cardamom 3 Spread the chopped flaked
23g, fibre 5g, sodium 109mg •
227g tin pineapple chunks in
Kitchen Tips
■ Reducing salt in your diet
doesn’t have to be a challenge,
just replace the salt with
ingredients that are packed full
of flavour such as chopped fresh
herbs, citrus zest and juice and a fillet, lean lamb or beef with a
variety of spices. combination of smoked paprika,
■ Try stirring chopped fresh herbs a pinch of ground cinnamon
through your healthy spaghetti and a little ground cumin and
bolognaise just before serving. coriander. Spray with cooking
■ Or simply tossing chopped fresh spray and grill or barbecue.
herbs, a little citrus zest and ■ One of our favourites is to toss
juice and freshly ground black partially steamed and halved
pepper to steamed potatoes or baby potatoes with smoked
veggies. You can even drizzle or paprika and a little olive oil.
toss through a little extra virgin Cook in a hot oven until crispy
oil as well. and toss in some finely grated
■ Rub skinless chicken breast lemon zest, a squeeze of lemon
juice and a handful of chopped
flat-leaf parsley.
food bites
SUPERMARKET CRUSH
Lakanto brown monkfruit
SECOND SNACK sweetener
A brown sugar replacement with
Put 200ml water, 8 scoops 93% less kilojoules, zero carbs
Glucerna, 1 ripe banana, 200g and no artificial flavouring or
reduced-fat Greek-style sweeteners. Lakanto has a perfect
yoghurt and 2 tsp pure maple mix of monk fruit and erythritol to
syrup in blender. Cover and match the sweetness of sugar and
blend until smooth. Serve maintain your baking and cooking
immediately. Serves 2. needs, simply replace the raw or
PER SERVE 823kJ (197Cal), brown sugar quantity in a recipe
protein 16g, total fat 9g (sat. fat using the same cup measurement
2g), carbs 43g, fibre 6g, sodium of Lakanto brown monkfruit
283mg • Carb exchanges 3 • GI sweetener.
estimate low • Gluten free RRP $11.95 Available from lakanto.
com.au and amazon.com.au
SERVES 1.
187mg • Carb exchanges 3 • GI curry powder or gluten-free curry
estimate low • Gluten-free option powder. Spoon over toast and PER SERVE 1770kJ (423Cal),
sprinkle with chopped parsley and protein 23g, total fat 16g (sat. fat
GF LC TROPICAL FRUIT & pepper. 7g), carbs 43g, fibre 8g, sodium
COCONUT YOGHURT SERVES 1. 612mg • Carb exchanges 3 • GI
Put 1 x 170g tub plain fat-free estimate low • Gluten-free option
PER SERVE 1250kJ (299Cal),
yoghurt in a small bowl. Top with protein 14g, total fat 5g (sat. fat LOWERCARB OPTION: Swap your
140g tub diced fruit (using a little 0g), carbs 42g, fibre 12g, sodium wrap for Simson’s Pantry Low Carb
of the juice if you like) and 2 tsp 699mg • Carb exchanges 3 • GI Keto Wrap.
sugar-free maple syrup. Sprinkle estimate low • Gluten-free option PER SERVE 1370kJ (328Cal),
with 1 tbsp toasted shredded protein 26g, total fat 16g (sat. fat
coconut. GFO LCO EGG, SPINACH & 6g), carbs 14g, fibre 13g, sodium
SERVES 1. 498mg • Carb exchanges 1 • GI
TOMATO WRAP
PER SERVE 812kJ (194Cal), protein Whisk 1 x 60g egg, 2 tbsp low-fat milk estimate low • Lower carb
H2O Start each day with a glass of water. You should have 6-10 glasses a day,
Egg, spinach & Ricotta & pear fruit 1 cup fresh fruit salad Tropical fruit &
Breakfast tomato wrap (p 85) bread (p 85) topped with ½ cup coconut yoghurt
diet vanilla yoghurt, (p 85)
1 tbsp chia seeds & 1
tbsp slivered almonds
Frozen blackberry Banana berry slice 1 piece of fresh fruit Almond & raspberry
snack smoothie (p 34) (p 80) biscuit (p 82)
Chorizo veg fritters Mix & match a summer salad combo for your weekday lunches:
Lunch (p 56) 1 Start with 1½ cups of mixed lettuce leaves/rocket/spinach.
1 piece fresh fruit 170g tub Chobani Tropical crumble 30g unsalted nuts
Optional yoghurt muffin (p 82)
snack Pictured above
Alcohol If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to
1 cup skim milk ½ cup diet jelly 120ml Twisted 1 cup frozen mixed
Optional with 1 tsp 30% less topped with 1 cup Frozen Yoghurt berries (warmed)
dessert sugar milo fresh mixed berries with ½ cup diet
vanilla yoghurt
“Let’s approach
Christmas with
an expectant hush,
rather than a
last-minute rush.”
PHOTOGRAPHY GETTY IMAGES
pump
IT UP
■ What is your typical daily dose of insulin? If you use large doses you may want
to choose a pump with a larger insulin cartridge, or you will need to refill your
pump and change your pump site more regularly.
■ What level of watertightness do you need?
■ Would you prefer to replace batteries or to charge your device, like you do
your mobile phone?
CONTINUOUS
GLUCOSE
MONITORING
A continuous glucose
monitor (CGM) is a device
that measures glucose levels They all have
continuously throughout
the day and night, every five
a bolus calculator,
minutes. This gives you which calculates
a much better picture of
what is happening a bolus dose based
compared to traditional
fingerprick monitoring,
on personal settings,
which is really just carbohydrate intake,
a snapshot in time. The
device can also alert you to the amount of active
highs and lows. It combines
a sensor, transmitter and
insulin, your current
receiver, and if you use an
insulin pump that works
blood glucose level.
with a CGM, the pump itself
becomes the receiver,
although you can still view
your CGM readings on your
smartphone. Some pumps
are now integrated with
CGM, so that the pump
adjusts insulin delivery
based on the CGM readings
(see: What is a hybrid
closed-loop system?). CGM
is expensive, but as of 1 July
2022, it is now subsidised
under the NDSS for all
Australians with type 1
diabetes. Most people with
type 1 diabetes will have a
small co-payment of $32.50
per month but some people
will still be able to access
fully subsidised CGM (i.e. no
co-payment). You can find
out more by visiting the
NDSS website: www.ndss.
com.au/about-the-ndss/
cgm-initiative/
Tandem T-Slim X2
insulin cartridge
❯ Holds up to 3.0 ml (300U) insulin
❯ Aluminium casing and touchscreen made from high
grade, shatter-resistant glass
❯ Rechargeable using a USB cable (like your mobile phone),
so no batteries to replace
❯ The choice of four different infusion set, three Teflon and
one steel
❯ The pump has an IPX7 waterproof rating (up to 1 metre
for 30 minutes). The Dexcom transmitter and sensor are
water-resistant up to 2.4m for 24 hours (IPX8)
❯ 24/7 Australian-based customer support
❯ AMSL Diabetes: amsldiabetes.com.au/products/tslim-x2-
insulin-pump/
technology
DOUBLING
down
ON DIABETES
98 NOVEMBER/DECEMBER 2022 diabetic living
Did you know that more than two million Australians are living with
pre-diabetes, and are at high-risk of developing type 2 diabetes? A
further 550,000 Australians are living with undiagnosed type 2 diabetes.
Without sustained lifestyle
changes, including healthy eating,
increased activity and losing
weight, approximately one in three
people with pre-diabetes will go on
to develop type 2 diabetes. Pre-
diabetes affects one in six
Australians aged above 25 years,
and type 2 diabetes is the sixth
leading cause of death in Australia.
And yet, while these statistics are
alarming, almost six out of 10
Australians can reverse pre-
diabetes with the right lifestyle
changes. If you’re overweight or
obese, losing weight is one of the
key ways to slow pre-diabetes or
type 2 diabetes from progressing.
Research shows that you don’t even
need to lose a huge amount of
weight to see the positive effects
either – and that losing just 5 per
cent of your body weight has
benefits to your health.
As an accredited dietitian and
health coach at the CSIRO Total
GET WITH THE PROGRAM Wellbeing Diet, my work sees me
The CSIRO Total Wellbeing Diet has launched actively help Australians better
four programs to help manage the national understand their relationship with
chronic disease problem, including its 12 food. Our team champions lifestyle
Week Program for Pre-Diabetes and Type 2 changes that are relatable and
Diabetes. The new program ensures assessable, and that centre around
members have access to all the aspects of simple nutritional choices to
the regular 12 Week Program, including its support healthy outcomes. It’s not
online tracking tools and features, but with a all doom and gloom – reversing
focus on pre-diabetes and Type 2 diabetes pre-diabetes, and managing
and how best to manage the issue. diabetes can indeed be achieved –
Visit www.totalwellbeingdiet.com all with the right lifestyle changes
outlined in the following pages.
Key benefits of
including seafood:
Rich source of omega-3s
Low in cholesterol for
those with diabetes or
heart disease
Lower in saturated fats
than animal products
so good for heart
health and weight
management
High in several nutrients
such as protein, zinc,
iodine
Fish with bones are also
high in calcium, which is
necessary to maintain
bone health.
2
Australia, if you have a close family
member, such as a parent, with type 2,
your risk of also developing it is two to
four times higher.
“The risk goes up if you have certain
lifestyle factors, including high blood
pressure, being overweight or obese, not
being active enough and eating an
unhealthy diet,” says Helen Edwards,
diabetes educator and founder of Diabetes Switch drinks
Counselling Online. Fruit juices and soft drinks can cause
Without a cure for type 2, prevention is your blood glucose levels to rise rapidly
key when it comes to overcoming genetics – and stay that way. In fact, having one
and dodging a diagnosis. very sugary drink a day can increase your
“Lifestyle changes that focus on small risk of type 2 substantially – by 22 per
amounts of weight loss, improving your cent for soft drinks and 21 per cent for
diet and increasing your activity levels can fruit juices, according to UK research.
slash your risk of developing type 2
diabetes by half,” says nutrition academic TOP TIP For a quick and easy, thirst-
associate professor Tim Crowe from quenching drink, simply pour a
Deakin University in Victoria. glass of chilled water, add
If you think that type 2 is on the cards a squeeze of lime or lemon juice
for you or a loved one, here’s how to stack and top with a sprig of mint. ➤
the odds back in your favour.
Say no to
exercise excuses
Too tired, too busy, too cold, too hot, too
boring – whatever your excuses for not
exercising, try to resist them, as regular
3
exercise improves fitness, aids weight
control and helps your body use insulin
better. Diabetes Australia recommends
30 minutes of moderate-intensity
exercise, such as brisk walking or
swimming, every day, along with
a couple of sessions of resistance training
(see below).
Don’t have time for a dedicated daily
Get on the brekkie workout? Break your exercise down into
bandwagon smaller chunks to make it more
Running out of the door fuelled manageable, or do three 20-minute
by nothing but a cup of coffee or sessions of vigorous-intensity exercise
a slice of bread can ramp up your a week, such as jogging, strenuous
BGLs and lead you to overindulge in gardening or aerobics.
sugary, energy-boosting foods and
drinks later. In fact, studies show that TOP TIP Research suggests that
people who skip breakfast are more walking 6000 or more steps every
likely to be overweight and have day decreases your risk of developing
a greater chance of ending up with type 2, so invest in a pedometer to
type 2. keep track of your progress. As your
fitness improves, aim to alternate
TOP TIP If you know you’re aerobic (think cycling, dancing
going to be busy, organise or power walking) and resistance
tomorrow’s breakfast “to go” the exercises (such as
WORDS STEPHANIE OSFIELD PHOTOGRAPHY GETTY IMAGES
night before. Put healthy foods weights, lunges and
such as wholegrain bsicuits, a can squats) in your week,
of tuna, fruit and a handful of nuts as combining the two
in a container to eat on the run or has been proven to
when you get to work. better stabilise BGLs.
REALLIFE READ
I dropped
5
two dress
sizes!
With the help of her dietitian
husband, Craig, Sandra Taylor
was able to break her family’s
cycle of type 2.
“When I married Craig at 24, he
Wind down the wine was horrified by my food choices
Downing more than two standard drinks of and taught me that some foods
alcohol each day can kick-start weight gain make your blood sugars rise,” says
and boost your triglycerides (blood fats), Sandra. “With his help, I retrained
amping up your chances of developing type 2. my tastebuds and started eating
In addition, research shows that men and women whole grains and more vegies,
with excess belly fat are respectively five and as well as cutting out sugary
three times more likely to be handed drinks and sugar in my tea.”
a type 2 diagnosis. “It was hard at first and
I craved fast food, but within
TOP TIP Aim to have no more than two weeks, my skin was clearer and
alcoholic drinks a day. If you’re out, order I had more energy. I also started
spritzers (half wine/half mineral water) and going to the gym with Craig
alternate drinks with water. Choose red or and I went from a size 12 to
white wines instead of fortified wines a size eight in six months.”
(like port), pre-mixed spirits and Fast-forward 10 years and
liqueurs, which can all cause Sandra sticks to a healthy diet
a greater spike in BGLs. and active lifestyle to keep
herself and her two young sons
on a diabetes-free path. “I feel
so lucky that I did not become
another statistic, but so sad for
the members of my family who
may have been able to avoid
this disease,” she says. ➤
8
Do you find yourself drowning
in deadlines, cursing the boss or
spending long hours chained to your
desk? UK researchers have discovered
that workplace stress can double your Become a
risk of developing type 2 diabetes. probiotic pro
Why? Because anxiety (and office Probiotics are live bacteria or
inactivity) can contribute to an yeasts that are good for your
expanding waistline, which in turn, digestive system and overall health.
makes you vulnerable to type 2. Probiotic-rich foods such as yoghurt,
miso, pickled vegetables (like kimchi,
TOP TIP Head outside for a few a Korean dish of spicy pickled
minutes every hour. Studies cabbage), buttermilk and
suggest that getting out and stoneground sourdough bread
about in the fresh air will give you a have all been shown to boost healthy
natural energy boost, which can help gut bacteria. The result? Reduced
you manage stress levels inflammation and increased insulin
more effectively. sensitivity, which can help reduce
your type 2 risk.
7
a plain low-fat Greek-style yoghurt
instead of artificially sweetened
varieties. Add a burst of sweetness
by topping it with berries or
other fruit.
9
REALLIFE READ
also had it. But, I felt very, very University of South Australia says,
down about it.” “Have an overnight sleep study to
10
Russell’s diagnosis prompted rule out sleep apnoea, which causes
him to switch to a low-GI diet micropauses in breathing
and sign up for exercise classes and is associated with a greater risk
several times a week, however, of heart attack, stroke and type 2.”
he believes he could have
prevented his type 2 if he’d
ditched his unhealthy habits
earlier.
“I urge anyone who is
overweight or inactive to get Seek help if you’re feeling down
healthy and see their doctor to An estimated 45 per cent of Australians will experience depression or
check for signs of diabetes,” says anxiety at some point during their lifetime. Research from Harvard
Russell. “Once you have type 2, University shows that depression can increase your chances of
it takes a lot of attention and developing type 2, most likely because both mental disorders and the
planning to manage it. I now medication used to manage them affect hormones and energy levels.
have a higher risk of everything
from eye and kidney TOP TIP Talk to a friend or counsellor, or make an appointment with
problems, to heart attack your GP if your mood is affecting your ability to function and
and stroke,” he says. enjoy life. And aim to get 30 minutes of exercise each day,
“I really wish I had whether that’s hitting the gym, gardening or walking. In addition to
changed my lifestyle years helping to keep your weight under control, it’s a powerful
ago to help reduce my risk.” mood booster. ■
While it’s normal for blood glucose levels to rise after eating, if they
rise well above your target range regularly, this can increase the risk of
diabetes related health problems, and can also make you feel unwell.
DL Mag dietitian and diabetes educator, Dr Kate Marsh, provides her
top tips for taming post-meal blood glucose spikes.
management
Go low GI
Glycaemic Index (or GI for short)
is a measure of how the
carbohydrates in food affect our
blood glucose levels. Foods with
a low GI break down slowly,
gradually releasing glucose into
the bloodstream. Examples include Lift weights
traditional or steel-cut rolled oats, Incorporating a short moderate-
barley, freekeh, quinoa, cracked intensity resistance training
wheat, dense wholegrain breads, workout 2-3 times per week has
legumes (lentils, chickpeas and
also been shown to help with
dried or canned beans), sweetcorn,
post-meal blood glucose levels.
and many fruits including apples,
Resistance training doesn’t mean
pears, citrus fruit, peaches and
lifting heavy weights in the gym,
nectarines. Make these your main
unless this is something you
carb choices.
enjoy, but can be done at home
Focus on fibre using your body weight,
Choosing high-fibre foods, and resistance bands and/or weights.
particularly eating these at the An exercise physiologist can help
beginning of your meal, can help to to design you a personalised
slow down the digestion of program you can safely do
carbohydrates and reduce the at home.
rise in post-meal glucose
levels. Good sources of fibre
in the diet include legumes,
minimally processed whole
grains, vegetables, fruits, nuts
and seeds.
Dress it up
Adding vinegar has been found to
reduce the rise in blood glucose
levels after a meal in people with
diabetes. It’s thought that the
acidity slows down stomach
emptying and therefore the
absorption of glucose from food.
One study found this effect was
only significant after a higher GI
meal, but not a low GI meal. So if
you enjoy a slice of fresh white
bread or other high GI foods, team
them with a salad dressed with
vinaigrette dressing .
Break it up
There is now a significant amount
of evidence to show that prolonged
periods of sitting can prevent
insulin from working as well, and
increase type 2 diabetes risk.
Research has also shown that
taking regular breaks from sitting
can help with managing blood
1
VLCD meal replacements may UK study, 46 per cent of people following the diet seem to
be more effective for people who consumed a VLCD for at least experience an improvement in
living with type 2 diabetes, three months and lost an average T-cell function, which helps to
than other weight-loss diets. of 10kg, went into remission from protect the body from infection.
Examining evidence about which type 2 diabetes. And more than
6
diets help people with type 2 two thirds of the people following VLCD shakes are a special
diabetes lose weight if they need or a VLCD were able to stop taking class of meal replacements.
want to, researchers found that their diabetes and high blood In other words, they’re not
VLCDs allowed people to lose more pressure medications. comparable to protein shakes or
weight than other types of diets, even other meal-replacement
4
including low-carbohydrate and Research shows rapid weight shakes. For example, as well as
low-GI diets. loss is just as ‘good’ as delivering an amount of energy
WORDS KAREN FITTALL; PHOTOGRAPHY GETTYIMAGES
2
Weight loss can have big study, not only were people who Isowhey’s VLCD shakes are
benefits. For people living lost weight quickly using a VLCD nutritionally balanced with
with diabetes who are more likely to achieve their 24 vitamins and minerals, which
carrying extra weight, losing some weight-loss goal than people means you can use them to replace
of it can help reduce the risk of following a gradual weight-loss all three daily meals if you want to.
diabetes-related complications, program, the speed of weight loss
7
including heart disease and stroke. didn’t affect the amount of weight Let your doctor know if you’d
It can also help some people with regain years later. like to try a VLCD. Your blood
type 2 go into remission. glucose levels are likely to
5
A VLCD has other health fall as you lose weight, which
3
VLCDs may give people with benefits, too. Research shows means your diabetes medications
type 2 diabetes the best that a VLCD may help to – particularly if you use insulin
chance of remission. In one improve immunity. People – will need to be reduced. ■
Stay in
control
Summertime means longer days and
making the most of the warm weather.
But with all the picnics, festivities and
indulgence, dealing with diabetes
over the holidays can be trying.
Managing diabetes can often feel like
having to constantly monitor yourself
while everyone else is being carefree.
That’s especially true in the summer
months, when there are more parties,
barbecues and other opportunities
to deviate from your usual eating
routine. Fortunately, there’s a solution
that will help you feel fuller for longer, Protein
as well as manage your blood sugar designed for
and provide other nutritional benefits.
diabetics
Available in tasty chocolate
and vanilla flavours, the Diabetic
A DELICIOUS SOLUTION Formula will also keep you
Featuring a GI rating of just 18 – far feeling full by packing 17 grams
lower than similar products on the of grass-fed whey protein
into every serve.
market – IsoWhey Clinical Nutrition
Diabetic Formula is a delicious
high-protein meal or snack option
designed especially to support
the needs of people with diabetes.
Best consumed as a delicious
chocolate or vanilla shake, it’s a
convenient and safe way to help Plus it’s made right here in Australia,
manage your weight and blood so you know you’re getting the very
sugar levels, without feeling like best product for your needs, and at
you’re missing out on all the fun. a reasonable price too.
Specific micronutrients in Combine IsoWhey Clinical Nutrition
IsoWhey’s Diabetic Formula assist Diabetic Formula with a balanced diet,
with carbohydrate metabolism, while healthy lifestyle and regular exercise
a range of vitamins and minerals to make the most of this summer – Talk to your dietitian or health professional
contribute to your energy levels and staying in control and living your before use. Available at Chemist Warehouse
support normal immune function. best life without worry. and ISOWHEY.COM.AU
PEER
positivity Sharing your experiences with others who face
the daily challenges of managing diabetes can
help you feel less alone. Find out how you can
connect with your diabetes peers.
What is peer support? encourage you when diabetes gets you down)
Peer support is when people living with ■ learn from others about self-management
a chronic condition (like diabetes) give and/or (e.g., how to put medical advice into practice,
receive support from one another. Many people share helpful tips and boost your motivation
who have diabetes have never talked to anyone levels)
else with diabetes, even though they may want ■ be able to share tips about access to health
to. This can feel very isolating. professionals and community resources
(e.g., personal recommendations)
People with diabetes may access peer ■ improve your overall health and wellbeing.
support because:
■ Family and friends, despite their best efforts, What not to expect from
cannot fully understand what it is like to live peer support
with diabetes. Peer support can lead to many positive
■ Health professionals may not always have the experiences but it:
time to talk about all aspects of living with ■ does not replace the advice you get from your
diabetes. health professional (e.g., about treatments or
lifestyle). Always talk to your diabetes health
Peer support is a way for people professional before making changes to the way
with diabetes to share their: you manage your diabetes
■ knowledge and skills ■ may not be the right fit for you, as it is not
■ insights and experiences a one-size-fits-all approach. Some people
■ thoughts and concerns prefer not to talk about their feelings, or
■ feelings about living with diabetes. would prefer to do so only with their health
professional
This can happen in the form of organised, ■ is unlikely to give you the answers to all of
face-to-face peer support groups or one-on-one your problems. Peer support can be a great
telephone support; casual conversation; or source of information and advice, but it will
through various technologies such as SMS texts not necessarily ‘solve’ all your diabetes related
and the internet (e.g., Facebook, Twitter, email concerns.
or online forums).
If you are unsure about joining a peer support
What to expect from group/community, share your thoughts and
peer support feelings with people you trust. Also consider
Connecting with other people who have talking about this with your diabetes health
diabetes can help in many ways. You may: professional. They can help you work out what
■ feel less alone (e.g., have someone to talk to or kind of support would be most helpful for you.
motivation
More information
and support
NDSS Over the years I’ve met a few friends
• ndss.com.au and search for
‘Peer support program’,
with diabetes. Every now and then
email info@ndss.com.au we have a chat about how things are
or call the NDSS Helpline
1800 637 700.
going. It’s definitely helpful to have
people who can relate to it.”
Diabetes Australia Lorna, 62, person with diabetes
• diabetesaustralia.com.au
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Mittagong, Capital Chemist healthcare professional. BodyCare
Bundanoon, Bundanoon Pharmacy Strathmore, Kirschner’s Pharmacy Nutrition® ©Copyright 2022.
Christie Gonzalez’s six-year-old daughter LO
WIL W R
Willow Rose was diagnosed with type 1
O
SE ,
diabetes four years ago. The start of
a steep learning curve for her and husband
TYPE 1
Christian, it also inspired them to start
a foundation dedicated to helping
others living with diabetes.
I
used to see needles and and I would both start crying. It
faint, so when we spent was only when our oldest
a week in hospital with daughter, Esmaee, who was four
Willow, learning our new at the time, asked ‘why do you
lives when she was diagnosed, and dad cry every night at
the first thing I had to dinner?’ that we realised we
overcome was that fear. really had to pick up our game.
“The doctors saying to me ‘in “Soon after that I left my job
order for you to go home, you because I was running a business
have to inject your daughter at the time, and you can’t really
with insulin’ was so scary. My do that and look after a toddler
biggest fear, apart from the with diabetes. Willow needed
needle, was giving her too someone dedicated to caring for
much. her and her diabetes, full-time.
“To this day, I still don’t
remember putting that first Finding a silver
needle into her. I think I kind of lining
blacked out, but I also knew it
was something I had to do. I “The Willow Rose Foundation
mean, without them, she dies. for Diabetes started with
“We went home and Christian Christian. The moment Willow
and I were absolute wrecks. We was diagnosed, we could see
went through a grieving that something was missing in
process, grieving the life we terms of support and access to
thought she was going to have necessary and really helpful
and wondering what this would products for people who were
mean for her, knowing that newly diagnosed, as well as
people might treat her their carers.
differently now. “Christian came up with the
“We were also angry. Willow idea for a foundation to help fill
didn’t deserve this, and having that gap and said, ‘we have to
to inject her every time she had run with this, and I’m not
to eat was so hard. She was two stopping until we do it.’
and didn’t understand why we “I could see what he saw, but
were injecting her. The first few for me it was ‘I need to keep my
needles didn’t really impact her daughter alive. We need to get
but as time went on she started her home and we need to get
to fear them. focused’.
“So we’d dread meal times. “We finally opened the
We’d cook dinner and Christian foundation in 2020 and we
WILLOW ROSE
WITH HER FAMILY.
more affordable and accessible, diagnosed, following a few really and the last few years of her life
we’re changing our focus and frightening moments. One were horrendous. For Willow to be
looking at how we can help carers. afternoon when things were still diagnosed with the same thing was
I’d really love to establish very new to us, I couldn’t wake her confronting. It made us take it
a babysitting service that would so I rang the hospital and they more seriously, but it also made us
allow carers of children living with confirmed we were in trouble. I want to fight harder every day,
diabetes to feel confident that they rubbed honey all over her gums and because we don’t want that for her.
have someone to leave their child thankfully, it worked. And when she’s so brave, how could
with, when they need to. We’re very “After that, whenever she fell you not fight for her future?” ■
lucky to have my mum and dad asleep, I’d have to finger-prick her.
who know how to look after Willow, My heart would stop because I
but other than that, there’s not didn’t know if she’d passed out To learn more about the Willow
many people I’m happy to leave again. And I couldn’t help Rose Foundation for Diabetes visit
her with.” wondering every night whether facebook.com/WillowRosefd
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 C=2, T=14, and H=22. 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
C
14 15 16 17 18 19 20 21 22 23 24 25 26
T H
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.
Card no.:
Ţ*5($75($6216
Cardholder’s name: (please print):
Signature: Expiry date: / TO SUBSCRIBE!
Please photocopy this order form for additional subscriptions
ť
,668(6ŵŠ<($5Ŷ)25ŽŢŤů
2))(5(1'6'(&(0%(5Šţ7+šşšš
6$9(ŢŠƆ
SUBSCRIBING IS EASY
136 116 and quote M22BDLM The only dedicated lifestyle brand
Monday to Friday 8am–6pm AEDST.
Overseas dial +61 2 8667 5100
serving the needs of people living
magshop.com.au/DL2B with diabetes
Send original or copy of this coupon (no stamp required) to: With over 40 great tasting recipes,
Magshop Reply Paid 5252
Sydney, NSW, 2000 tested and approved by an
M22BCOUP accredited dietician
*Savings based on 6 issues auto-renewal subscription. After your first 6 issues, your selected recurring payment
option ensures your subscription will continue at $35 every 6 issues. You can cancel your subscription at any
time and you will continue to receive magazines delivered through to the end of your billing period. We do
FREE DELIVERY to your
not provide refunds on partial billing periods. Offer valid for Australian deliveries only from October 13th,
2022 to December 14th, 2022. By including your email address, Diabetic Living will keep you informed of home or office
offers and updates from our publisher, Are Media, and specially selected partners. Please tick if you’d
prefer to not receive offers and updates from Are Media and specially selected partners. Our Privacy Policy
can be found at aremedia.com.au/privacy and includes important information about our collection, use and
disclosure of your personal information (including the provision of targeted advertising based on your online
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be able to provide you with the goods and services you require. It also explains how you can access or seek
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Principles and how we will deal with a complaint of that nature.
$1'6$9(8372ŢŠƆ
magshop.com.au/'/š%
one last thing
Cook’s Tip
Brown rice v
inegar is
available in
health
food stores
.
CAUSE A STIR
This quick and tasty protein booster is an ideal addition
to your midweek dinner rotation.
LCO GFO
HEALTHY CHICKEN sugar crunchy peanut butter 4 Combine the peanut butter, soy
STIR-FRY 1 tbsp salt-reduced soy sauce or sauce and vinegar in a small bowl.
*On sale 24/10/2022 until 30/11/2022 or while socks last in Woolworths Supermarket stores. Subject to availability. Not available at Woolworths Metro. Not in conjunction with any
other offer. Participating magazine titles include all Are Media magazines (look for the Are Media logo with the product barcode). Foamies are only $4.99 each when you purchase with
any participating magazine or $11.99 each when sold separately. Four products to choose from. WW approval code 18313: 24.10.22-30.11.22
Now is the time to start
Carb
Counting
Increase your understanding
of carbohydrates (carbs).
Learn how to recognise which
foods contain carbs and how to
count them in the food you eat.