Australian Diabetic Living - November-December 2017 PDF

You can change your life!
A U S T R A L I A N
53
NOVEMBER/DECEMBER 2017, ISSUE 72
$7.99 (inc GST), NZ $9.20 (inc GST)
®
Just been
diagnosed?
simply TURN TO PAGE 7
NOW!
delicious
recipes
• Budget-friendly
Christmas lunch
• Moreish mangoes
• Easy weeknight meals
Slim
down
CARAMELISED
ONION AND
VEGIE PIZZA
see recipe, page 38
special
MAGZ_DL_1117
26 pages of recipes, exercise

and strategies to flick the belly fat
A MAN AND A PLAN - HE’S LOSING WEIGHT AND GAINING LIFE

AUSTRALIANS HAVE
DIABETES*
*Source: Diabetes Australia
your FREE
Book Book your FREE
diabetes
diabetes
consultation
consultation
at priceline.com.au/mission-health
at priceline.com.au/mission-health
Available instore 29th September - 25th October
Our trained Diabetes Advisors will evaluate

your risk of developing Type 2 diabetes
and provide handy tips to reduce your risk
Priceline Pharmacy are proud partners of
www.diabetesaustralia.com.au
Is your lifestyle putting you
at risk of Type 2 Diabetes?
TYPE 2 RISKTYPE 2 TYPE 1 TYPE 1
COMPLICATIONS
DIABETES DIABETES
DIABETES FACTORS
DIABETES
STROKE
OVERWEIGHT
TYPE 2 TYPE 2 TYPE 1 TYPE 1
DIABETES DIABETES DIABETES DIABETES
BLINDNESS
HIGH CHOLESTEROL DENTAL DISEASE

HEART FAILURE
ETHNICITY
KIDNEY FAILURE
HIGH BLOOD PRESSURE
BLOOD VESSEL DAMAGE
PHYSICAL INACTIVITY
ULCERS OR AMPUTATIONS
FAMILY HISTORY
ADEA Advertising feature welcome
Support
&Care TIME TO
CELEBRATE
Hello, summer
Credentialled Diabetes
Educators like Bernadette
Heenan are the link between
people with diabetes and
their healthcare network.
... and welcome to the out more on page 16.
Diabetic Living. It’s my first Inspirational Priceline
issue as Editor and it’s been Pharmacy Ambassador
wonderful meeting so Susan Alberti’s story is
many people who are on page 18 – she has type 1
passionate about living and has worked tirelessly
their best life with diabetes for diabetes for decades.
and working towards a cure. Oh, you’d like some recipes
Our expert endocrinologist too? Turn to page 20 to
Dr Sultan Linjawi recently get started!
In over 10 years as a CDE, Bernadette launched a new website
has formed strong links between her that’s designed to provide a
clients with diabetes and their dietitians, customised experience for
podiatrists, GPs, endocrinologists PWD. I’ve been watching
and Indigenous Health Workers/ the videos and learning a
Practitioners, to ensure they have the huge amount – you can find Alix Davis, Editor
highest level of care. She’s also a great
listener, and passionate about her work
with Indigenous communities in Cape
York. Bernadette offers expert guidance
TALK TO US TODAY!
and encouragement to her clients as
she helps them set goals to improve AUSTRALIAN
their quality of life.
WEBSITE FACEBOOK INSTAGRAM

EDUCATION AND CARE diabeticliving.com.au facebook.com/australian @diabeticliving
Bernadette is a great example of the diabeticlivingmagazine
caring, professional Credentialled
EMAIL diabeticliving@pacificmags.com.au
Diabetes Educators. Providing a READER ENQUIRIES EDITORIAL (02) 9394 2876
person-centred approach to diabetes READER ENQUIRIES SUBSCRIPTIONS 1300 668 118
education and care, they assist EMAIL subscriptions@pacificmags.com.au
clients with daily self-management
in accordance with the National Diabetes Australia and JDRF are proud to support Diabetic Living. While all care has
Standards of Practice for Diabetes been taken in the preparation of the articles in this magazine, they should only
be used as a guide, as neither Pacific Magazines nor Diabetes Australia is able to
Educators. Next time you visit your
provide specific medical advice for people with diabetes or related conditions.
diabetes educators look for the Before following any health advice given in this magazine, please consult your
ADEA logo below, or visit our website healthcare professional. Recipes that are gluten free or have gluten-free options
to find a CDE near you. have been
approved
by Coeliac
Australia.
WWW.ADEA.COM.AU/FIND-A-CDE
contents
SPECIAL
OFFER
Turn to page 136 and
24
subscribe to Diabetic Living
A refreshing
to receive a two-year
summer slushy
subscription plus
4 bonus issues
for just $75!
A delicious and
filling salad is perfect as
the warmer months arrive 55
FOOD
20 5 ways with
mangoes Mix it up
expert and fitness tips
and facts, how to get
motivated, medication
shame, fear and gloom?
You’re not alone
114 No more hiding
126
Here’s what
with summer flavour fix and good eating Columnist Daniel P. you need to
28 7 Days, 7 Dinners 108 Yoga 101 Discover Finney shares how he know when
it’s time to
40 A Christmas feast the benefits of is regaining his health
start using
A budget-conscious this ever-growing insulin
lunch that will make favourite pastime REGULARS
Christmas lunch a joy 122 The slim secrets of 4 Editor’s note
52 Sensational salads meal delivery diets 6 You tell us
Serve up an exciting Discover the success 7 Just diagnosed?
dish with a twist behind packaged Here’s your go-to,
58 Asparagus Make food plans and make get-started guide
the most of fresh, it work for you 10 News The latest
in-season asparagus 126 When it’s time for in Health, Kids,
68 Ed’s healthy recipe insulin How to Nutrition, Exercise
Fast Ed’s grapefruit approach it best 16 Diabetes awareness
chicken cup salad 130 Feel better in 5 A new diabetes
70 Plan your week, Simple steps you can website just for you
it’s easy! do now to improve 74 How our food works
72 Food bites Shop well your wellbeing 133 Recipe index
138 Choc truffle Dark
chocolate your way MY STORY ON THE COVER
18 “Everything I can” 20 Mango magic 28 Weeknight
LIVING WELL Susan Alberti’s mission meals 40 Christmas lunch 75
75 Slim-down special for diabetes research Strategies to budge the bulge 114
Your guide to getting 104 New to Type 2? And A man and his plan to lose 136kg
healthy, featuring feeling anxiety, denial,
diabetic living NOVEMBER/DECEMBER 2017 5

your thoughts
You tell us
Here’s where you have your say,
tell others your stories and give EDITORIAL
Editor Alix Davis Creative director Scott Cassidy
feedback on your magazine Designer Angela Short Junior Writer Ellie Griffiths
Food editor Alison Roberts Dietitian Shannon Lavery
CONTENT MANAGEMENT TEAM

Copy directors Chrystal Glassman,
MORE THAN TOP TASTE STAR Hannah Hempenstall, Daniel Moore
I am a type 2 diabetic. Since LETTER ADVERTISING

buying your magazine and trying Brand manager Alison Kirkman (02) 9394 2033
some of your healthy recipes, I have (NZ) (+64) 90 979 2700
Print Operations Calvin Simpson, (02) 9394 2938
been able to stop taking my medication
and am now diet controlled. One of my PUBLISHING
favourites is Middle Eastern Savoury General manager, homes and food Wendy Moore
Better Homes and Gardens editor-in-chief Julia Zaetta
Mince (Jan/Feb 2017). However, my Marketing, health Kathy Glavas (director),
cat Milly now has type 1 diabetes and Courtenay Raman (manager), Melissa Wayne (executive)
Circulation manager John Borg
requires insulin injections. Fortunately, Pre-Media Solutions Digital Imaging
she is a great patient. Production controller Mark Boorman
Kaye Sarson, South Australia PACIFIC MAGAZINES PTY LIMITED

Media City, 8 Central Avenue, Eveleigh, NSW 2015;
GPO Box 7805, Sydney, NSW 2001, (02) 9394 2000
Setting an example Chocolate Ricotta Chief executive officer Gereurd Roberts
I am a type 1 for and Apricot Slice, Commercial director Prue Cox
the past 29 years and Cinnamon Retail sales and marketing director Mychelle Vanderburg
and, since retiring, Spiced Bunny Biscuits Operations director Dean Porter
I do a variety of (March/April 2017),
volunteer jobs. One is savoury muffins, and MEREDITH INTERNATIONAL
mentoring a young low-fat pizzas. I have Chairman and chief executive officer Stephen M Lacy
Chief development officer John S Zieser
girl, primary school to leave multiple Meredith International director Mike Lovell
age, for the last three copies of recipes in
years. We have a close the staff room as the Reproduction Printed by Webstar Print (ABN 58 000 205 210) at Unit 1, 83 Derby Street, Silverwater,
bond and, as she is a smell of everything NSW 2128. Distributed in Australia by Gordon and Gotch Australia Pty Ltd
(ACN 088 251 727). Distributed in New Zealand by Gordon and Gotch New Zealand (CRN 1540329). Published six times
little overweight, I do we cook together they a year by Pacific Magazines Pty Ltd (ABN 16 097 410 896). For competition entries, please use the address supplied.
cooking with her and love to try at home Title and trademark DIABETIC LIVING® reg US Patents Office, Canada and Australia, by Meredith Corporation.
Use of trademark is strictly prohibited. Recommended and maximum price $7.99 (NZ $9.20) including GST.
I choose to do some of being no/low-fat All content © 2017 Pacific Magazines Pty Ltd, all rights reserved. Reproduction without permission is
the recipes in the DL and no added sugar. prohibited. All prices and information are correct as at the time of printing. Prices quoted are recommended
retail prices and may vary. All material sent to Diabetic Living (whether solicited or not) will not be returned.
magazines. Recipes A winner all round. Unless otherwise agreed beforehand, all rights including copyright in such material is assigned to
we have done include Jenny, Western Australia Pacific Magazines upon receipt and Pacific Magazines may use or sell the material in all media
worldwide in perpetuity without further consent or payment. Diabetic Living does not accept
or assume responsibility for such material.
Ed’s note: Thanks Jenny – look out for our story on

why volunteering is so great in our next issue.
Find us on facebook.com/australiandiabeticlivingmagazine | Get tips and recipe ideas by following @diabeticliving on Instagram
6 NOVEMBER/DECEMBER 2017 diabetic living

get started
Just
diagnosed?
start here!
There's a lot to take in following a diabetes
diagnosis – don't panic, we're here to help
DIABETES 101 doctor or Credentialled Diabetes
Educator for more guidance.
Getting your head around • What’s mmol/L? It stands for
"diabetes lingo"? Read on... millimoles per litre of blood, and
is how BGLs are measured.
• When should I test my blood • What’s HbA1c? It’s your average
glucose levels (BGLs)? This varies BGLs over a period of 10-12 weeks and,
depending on the type of diabetes used in conjunction with the blood
and your medication, but possible glucose monitoring you do yourself,
times include before meals, two hours paints a picture of your blood glucose • Will I have to use insulin? Yes, if
after eating, before bed, before you management. Your doctor will arrange you have type 1. But 50 per cent of
exercise and if you’re feeling unwell. a HbA1c test every three to six months. people with type 2 will also need
• What should my BGLs be? As a • What’s a hypo? It’s when BGLs insulin six to 10 years after being
guide, if you have type 1 diabetes, drop below 4mmol/L. A hypo can diagnosed, because the pancreas
a healthy target to aim for is 4-6mmol/L make it hard to concentrate, so some produces less insulin over time.
before you eat, and 4-8mmol/L two activities (like driving) aren’t safe, and • What’s pre-diabetes? It’s when
hours after starting a meal. If you have it needs to be treated quickly using BGLs are higher than normal, but not
type 2 diabetes, aim for 6-8mmol/L specific foods. Only people who take high enough for a type 2 diagnosis.
before meals, and 6-10mmol/L two insulin or some types of glucose- Lifestyle changes can delay or prevent
hours after starting a meal. Ask your lowering tablets are at risk of a hypo. pre-diabetes from becoming type 2.
Food myths for PWD*…

It's my sweet tooth! No more chocolate! Ugh. A ‘special diet’
It’s not that simple. While type 1 False. As long as chocolate, or Not really. These days ‘healthy
is triggered by genetics and other foods containing added eating’ for people who have
unknown factors, type 2 is caused or natural sugars, are eaten as diabetes is no different to the
by a mix of genetics and lifestyle part of a healthy meal plan ‘healthy eating’ guidelines
factors. One of those is being or combined with exercise, recommended for the general
overweight, but it’s not just sugar people with diabetes can population. You don’t need to
that causes that. Plus, if you are definitely still enjoy them in prepare separate meals or buy
overweight, that’s only a risk moderation. Talk to your GP special food – the recipes in DL
factor, not a direct cause of type 2. or dietitian for more info. are designed for everyone. ➤
*Tha
sP
t'
eop
le With Diabetes
get started
Take this
to heart
1 YOU’RE
NOT ALONE
About 280 Aussies develop
diabetes every day – one
person every five minutes.
And for every four people
diagnosed, someone else
is living with diabetes but
doesn’t know. The longer
diabetes goes undiagnosed,
the more it can impact
your overall health.
TYPE 1 AND TYPE 2… 2 IT'S YOUR MOVE

What’s the difference? Continuing or starting
regular physical activity will
• Type 1 is an auto-immune condition help lower your short- and
caused by a combination of genetics and long-term BGLs and can
unknown factors. It accounts for 10 per also help certain diabetes
cent of all diabetes, and occurs when the medications work more
body’s immune system destroys the cells effectively. Plus, along with
Losing just
in the pancreas that produce insulin, the a healthy diet, losing weight
hormone that’s vital for converting glucose – as little as 5 per cent of
5% of your into energy. People living with type 1
diabetes need to use insulin to reduce the
your body weight – can also
have a positive impact.
body weight level of glucose circulating in their blood.
can have a • Type 2 is caused by a combination of
positive genetics and lifestyle factors. It accounts WORDS KAREN FITTALL PHOTOGRAPHY GETTY IMAGES
impact.
for 85-90 per cent of all diabetes, and is
3 WE’RE HERE
a progressive condition where the body
becomes resistant to the normal effects of
insulin, or where the pancreas slowly Wondering where to start?
loses its ability to produce Combined with advice
enough of the hormone from your healthcare team,
– both of which leave you’ve made a great first
too much glucose step. In this (and every!)
in the blood. issue of Diabetic Living,
Lifestyle you’ll find practical, helpful
modifications or advice, expert responses
medication (and to questions that might
sometimes both) sound familiar and a whole
are used to manage heap of healthy recipes. ■
type 2 diabetes.
16°− 25°C 2°− 8°C
3 days 12 hrs
your healthy life
Did you know

One of the easiest and most effective ways to KEEP IT
GREEN
avoid the constipation that living with diabetes
can make you more susceptible to is eating more
prunes, according to a US study. What’s so bad Need another reason to eat more
about suffering constipation? Apart from being cruciferous green vegetables, like
uncomfortable to live with, recent research shows broccoli and brussels sprout?
experiencing it regularly alters intestinal How about the fact that they’re
a good source of sulforaphane, a
bacteria, making you 13 per cent more compound that can help improve
likely to develop chronic kidney fasting blood glucose levels for
disease. To keep things people living with type 2 diabetes,
say Swedish researchers. Plus, it
moving ‘down there’, eat turns out sulforaphane is a great
50g of prunes a day. multitasker – it can also help protect
against cancer and slows down
the destruction of cartilage in the
joints, which is a key step in the
25
development of osteoarthritis.
3 blogs to get
on board with
From blogs written by type 1 tykes themselves, to those
penned by parents of children who are living with diabetes,
add these three to your reading list: The number of ‘chews’ you
• OUR DIABETIC LIFE (ourdiabeticlife.com): Meri Schuhmacher is should take per mouthful,
mum to four boys, three of whom have type 1 diabetes. Through whenever you’re eating
her blog, Meri candidly shares her family’s experiences, their almonds and other nuts.
triumphs and their challenges. You’ll absorb significantly
• CHILDREN’S DIABETES FOUNDATION more of the nuts’ healthy
(childrensdiabetesfoundation.org/category/blog/): Produced by unsaturated fats, compared
a foundation dedicated to diabetes research, blog posts include a with fewer chews, thanks to
10-year-old’s account of being diagnosed with type 1 and a mum’s the smaller particles that the
take on her daughter’s involvement in research studies. extra chewing creates.
• ADVENTURES IN DIABETES PARENTING
(adventuresindiabetesparenting.blogspot.com.au): Written by Pam
Osborne, this blog provides an insight into her family’s life with
type 1 diabetes, after her now-teenage daughter was diagnosed
shortly after celebrating her first birthday.

STEP UP
TO HEALTHIER FEET
&
SH
Q
October is Foot Health Month. A R
ASK A
Here are some top tips for foot DR M
care from the National Health and
Medical Research Council:
• Test the feeling and blood supply I am reading a lot of
in the feet regularly. conflicting information
• Inspect, wash and moisturise about grains – are they
feet daily. something I should be
• Wear well-fitting eating more or less of if
and appropriate I have diabetes?
NEED-TO- footwear and
hosiery. Dr Marsh says: Despite
KNOW INFO • Contact your GP some of the claims around,
Vegetables’ sulforaphane- or podiatrist at the grains per se are not bad,
making abilities are destroyed
first sign of any foot or something you need to
by too much heat and the snap-
issues – including avoid if you have diabetes.
freezing process, so to get the most
discolouration, redness But not all grain foods
bang for your buck, choose fresh
or swelling. are created equal when it
cruciferous vegies and eat
them raw or just very comes to health, and the
lightly steamed. key is choosing the right
ones. Highly processed or
refined grains, including
white bread, white rice, many
puffed and flaked breakfast
cereals and crackers, and
most processed snack
foods, are typically low in
fibre, nutrient-poor and
have a higher glycaemic
index. Avoid or minimise
these grains. Instead, opt
for minimally processed
22%
wholegrains that are higher
in fibre, have a lower GI and
offer nutritional and health
benefits. This includes foods
like traditional rolled oats,
breads with lots of intact
grains, and wholegrains like
barley, freekeh, quinoa and
burghul (cracked wheat). ➤
of Australian children go to school without eating Dr Kate Marsh, advanced accredited
breakfast – despite the fact that it’s a meal that’s practicing dietitian and credentialled
not only been linked to improved concentration diabetes educator
and memory skills, it also results in better school Email your questions to:
grades, too, according to Welsh researchers. diabeticliving@pacificmags.com.au
Post: Diabetic Living, Q&A: Health,
GPO Box 7805, Sydney, NSW 2001.
your healthy life
Walk this way It’s official

New research from the University
And by ‘this’ way, we mean with a real spring of Canberra has found Australian
in your step and making the conscious effort
to keep your chest upright and ‘open’ while
children are now more at risk of
you are walking. Research has revealed that developing type 2 diabetes. “In
this is a style of walking which activates the 12-year-olds entering secondary
same biological pathways that more intense
schools, approximately 30
forms of exercise work on, to increase your
feelings of happiness. And the end result? per cent had elevated
You will feel like you’ve still got more insulin resistance and
energy to burn after you have finished other early signs of
your period of walking.
developing type 2 diabetes,”
HIT IT! says Professor Dick Telford from
the Research Institute for Sport
New research shows that for people living with type 2 diabetes,
and Exercise. “There’s no cure
short high-intensity exercise sessions improve insulin production.
As a bonus, this sort of training doesn’t need much time. “Adults for type 2 diabetes, but it is
with type 2 diabetes may find it difficult to adhere to a strict largely preventable if we tackle
exercise regimen, citing ‘lack of time’ as one of the primary the risk factors. There are some
barriers,” say researchers behind the finding. “Functional, high-
intensity training programs, like CrossFit, may address
genetic links but for the most part,
this barrier by providing structure, supervision and it’s a lifestyle disease. Addressing
accountability with a minimal time commitment.” the lack of physical activity, poor
Find a CrossFit gym near you through Google.
diet and overweight or obesity
are the key areas.”
rains Five ways to get more

Whorlteangt sources of ins
wholegrains in your diet
1
o
are imp ary fibre, vitam itamin
, d ie t and v
protein roup vitamins m, zinc,
p e c ia lly B- g
a s m agnesiu micals. Choose traditional or steel-cut rolled oats in
2
s h e
(e rals (suc phytoch also place of puffed and flaked breakfast cereals.
E), mine and iron) and enefits there’s ect
m al b rot
potassiu their nutrition legrains may p s of
io n t o re w h o s e r v e Replace white rice with low GI brown rice,
In addit hat eating mo ple, eating 2-3 reduce
3
e t a m d to pearl barley or quinoa.
evidenc disease. For ex as been foun g
h includin
against in foods a day onic diseases, cancers,
ra hr in
wholeg f developing c ase and certa nefits Switch white and wholemeal bread to
e
the r is k o ear t d is ha be
ve dense wholegrain varieties.
4
e 2 d ia betes, h t. They further holegrains
typ 0 per ce
n
nt. And
w
ce
by 20-3 ht manageme ) can also redu Replace rice crackers, rice cakes and corn
w e ig r a in s s e .
for dg any cau
t refine thins with wholegrain crackers such as
(but no k of dying from n ways to
5
our ris ips, at right, o ins Ryvita or Vita-Weat.
t a
See our more wholegr
b u il d a ls.
r me Add barley, quinoa, cracked wheat or
into you
freekeh into soups and salads.
20minutes
&A
LE
L
Q
A S K DA NIE
What are the most

of exercise every day produces a 65 per cent
important things to look
improvement in sleep quality for the average Joe
or Joanna. But what if you’re living with full- for when I’m buying a new
blown insomnia? Then take up tai chi. Recent pair of training shoes?
studies show that by practising tai chi once a
week for 12 weeks, one in two insomniacs Danielle says: The decision
experienced a significant improvement in about exercise footwear
their sleep quality. And it’s a positive effect should be less about fashion
that lasts for at least a year afterwards, too.
and more about purpose
Search for a class near you
at taoist.org.au. and function. Part of that
FAST
means choosing the right
FACTS
type of shoe for the exercise,
A Tai-Riffic Tip
as different activities will
require different features,
Sleep apnoea both for comfort and to
and diabetes avoid injury. It’s particularly
• Research shows important for people living
with diabetes. Taking care of
ake
that up to 83 per
How to m
cent of people your feet is essential to help
your meals
prevent foot injuries and
r
living with type
l t h i e
infections that can lead to
a
2 diabetes have
h e
undiagnosed more serious complications,
sleep apnoea. due to poor circulation and
• Having type 2 nerve damage. Wearing the
diabetes and “right” shoes – ones that
When your next meal rolls around… untreated cater to your foot shape or
1: DRINK TWO GLASSES OF WATER sleep apnoea type, as well as your risk
BEFOREHAND. Thanks to the effect increases the risk factors – is a good place to
of water on how full you feel, you will of developing start. So if you don’t know
consume about 370 fewer kilojoules in sight-threatening your foot shape, or your
the meal, as a result. That can add up diabetic particular needs, visit a
to losing 2.2 kilograms in 12 weeks. retinopathy. podiatrist before you invest
2: DIVIDE YOUR PLATE INTO FOUR. • Losing just in new training shoes. And,
“Fill two ‘quarters’ with vegies or salad, one 5 per cent of your since sports socks can be a
quarter with a wholegrain carbohydrate, and body weight can lot thicker than others, take
the last quarter with a lean serve of protein,” says stop sleep apnoea the exact type of socks you
dietitian, Clare Collins. When people with type 2 getting worse and plan to wear as well. ➤
did that for six months, they were three times more may even cure it,
likely to shed 5 per cent of their body weight. long term.
3: MOVE FOR 15 MINUTES WHEN YOU’RE Danielle Veldhoen, podiatrist
DONE. It’s an easy way to add 45 minutes of Get more
activity into your day, but it also significantly information Email your questions to:
diabeticliving@pacificmags.com.au
reduces blood sugar spikes. “It doesn’t have to be at sleephealth
Post: Diabetic Living, Q&A: Health,
vigorous exercise either,” says Collins. “Just going for foundation.org.au. GPO Box 7805, Sydney, NSW 2001.
a walk or doing some housework will do the trick.”

your healthy life
Hay-fever HELP
I
Q
A JA
W
AS
&
Suffering with seasonal K D R LIN
allergies? You can fight back
without reaching for a pack of
antihistamines by: I often wake up in the
• Using a saline nasal spray. morning with a headache
By physically cleaning the – could sleep apnoea be
nasal passages, as well as to blame?
removing hay-fever triggers
such as pollen and dust, you Dr Linjawi says: Someone
can reduce your symptoms who has sleep apnoea will
by 27 per cent and the need repeatedly stop breathing
to take allergy medication or take very shallow breaths
by 62 per cent. throughout their sleep,
• Taking a pine bark and may snort, choke,
supplement. As well as gasp or snore loudly when
reducing your hay-fever their normal breathing
symptoms, pycnogenol recommences. This stop-
(the active substance in pine start breathing can result
bark supplements) reduces in reduced blood oxygen
the need for a top-up with levels throughout the night.
antihistamines by 75 per Unsurprisingly, these sleep
cent. For the best results, disruptions can mean that
look to take a supplement you then wake up with
that contains at least 50mg a headache. To diagnose
47%
of pycnogenol twice a day. sleep apnoea, your doctor
HANG may refer you for a sleep
ON A MO! study and, if the results
Do your bit to raise confirm sleep apnoea, you
funds to combat the may benefit from a CPAP
key health issues that machine. CPAP stands
can affect you and for continuous positive
your fellow men, or airway pressure and, as the
the men in your life, name suggests, it supplies
How much taking a daily dose by getting involved a constant stream of air
of aspirin can lower the risk in Movember during to keep the airways open
of breast cancer for women – you guessed it – through the night. There are
who are living with diabetes. November. Can’t, or several models available, and
BUT, while some studies don’t, want to grow most people will choose one
show that diabetes increases a moustache? No based on the mask they find
PHOTOGRAPHY GETTY IMAGES
problem. There are most comfortable to wear. ■

breast-cancer risk by as much as
a wide variety of
20 per cent, don’t start taking ways to fundraise,
aspirin without first chatting so get involved! Visit
with your GP. Aspirin is au.movember.com for Dr Sultan Linjawi, endocrinologist
generally safe, but like more information.
Email your questions to:
all medicines, it can diabeticliving@pacificmags.com.au
have side effects. Post: Diabetic Living, Q&A: Health,
GPO Box 7805, Sydney, NSW 2001.

RECOMMENDED
BY PODIATRISTS
repairs dry
cracked
heels
Fast absorbing
cream for smooth,
healthy looking heels
Feel the difference
in just 1 day
www.NS8.com.au
Available in Pharmacies nationally
diabetes awareness
Help is at hand
A new website is delivering need-to-know info
about diabetes – in a really engaging way
Working closely with a team Linjawi. “The website will

of specialists, Diabetic then change to create a sense
Living’s expert endocrinologist of ‘this is me’.” It even caters for
Dr Sultan Linjawi has launched different cultures and languages.
an online diabetes education Then, once you’ve created
program with a difference. your profile and subscribed,
Called My Health Explained, it you’ll be able to access articles
caters for people living with type that provide simple tips
1 or type 2 diabetes and pre- and tricks, which are specific
diabetes, and recognises that no to you – and not just of the
two people are the same. written variety. A lot of My
“We wanted to make a site Health Explained’s content is video format, in a way that’s
that’s unique to the individual,” delivered via simple, captivating beautifully presented? People
says Dr Linjawi. So, as well as videos, spread might enjoy the journey more
choosing which type of diabetes out over a series and, as a result, might be
you have, selecting an age of 10-15-minute more likely to engage WRITER KAREN FITTALL PHOTOGRAPHY GETTY IMAGES
bracket and whether you’re episodes. “There’s with it and find it

male or female, you also get to a lot of diabetes THE helpful.
‘customise’ the information information DOCTOR IS IN “The plan is
you’ll receive, based on a few out there, but While it can be tempting to not to become a
different personality profiles. often it’s not turn to Dr Google for all your person’s doctor,
“You can read different inspiring or is health queries it’s important to or to take away
personas – for example, a guy delivered via remember that not all sites are as the role of a
well researched and credentialled
who cares about his health and huge amounts as My Health Explained. Speak
nurse, dietitian
wants to learn a lot; a woman of writing,” to your healthcare team or diabetes
who feels she’s too busy to Dr Linjawi says. about any concerns. educator. It’s to
worry about her diabetes; “That risks people enhance their service
someone who feels like they getting bored, losing because you can’t get
don’t know where to start. You interest and leaving it. So hours’ worth of information at
choose the profile that most we thought, what if we deliver the doctor – that’s usually only
accurately fits you,” says Dr educational information in a a 20-minute appointment and

there’s a lot you need to know.” Forward thinking
Instead, Dr Linjawi says the When you become a member
program is all about inspiring of My Health Explained,
people living with diabetes to you can also take heart in the
take control. “I think the era fact that you’re helping other
where a health professional has people living with diabetes.
the most say over your wellbeing “As you go through the
is over. And particularly with program on the website, you
diabetes – when you walk out are presented with a series of
of the doctor’s office, you’re the questions that will not only help
one who has to decide ‘Do I do us deliver extra information
this or that?’, ‘Do I eat this or that’s targeted and relevant
that?’ and that decision is yours to you, it’ll also help us gain
to be made every day, for the a clearer insight into people
rest of your life.” who are living with diabetes,
so it’s a research tool as well,”
Catering for carers Dr Linjawi said. “In partnership
Providing advice about how with Cornell University, one of
living with diabetes affects a the big overseas universities,
person physiologically, we’re tracking all the outcomes
The plan is not psychologically and emotionally,
My Health Explained is for
of what people are telling us so
we can start publishing papers
to become a carers, too. “We know a lot of about the conceptions and
person’s
people visit the site for their experiences of people living
loved one – for example, men with diabetes, which will also
doctor... it’s to and women for their partners,
daughters might subscribe for
allow us to design new and
improved content for the future.”
enhance their their fathers,” he says. To find out more about
service because And if you’re a carer you’ll
have a different experience. “For
this new program, head to
myhealthexplained.com and
you can’t get example, as a carer, you might explore! As a starting point,
hours’ worth of
receive an article that explains make sure you click on the
why men generally don’t like to ‘watch this now’ video link,
information at see doctors, and that article will
provide tips and ideas about
to learn more about Dr Linjawi
and hear him talk about why
the doctor. how to motivate the man in signing up for this new program
your life to get better outcomes.” could be of benefit to you. ■

diabetes awareness
“I’m doing everything I can”

Philanthropist and
business woman
Susan Alberti
shares her passion
for AFL and finding
a cure for Type 1
diabetes
One of Australia’s pre-
eminent philanthropists
and Priceline Pharmacy
Ambassador for its Mission Susan Alberti celebrates with
Health: Diabetes Uncovered Western Bulldogs players
campaign, Susan Alberti,
began supporting medical
research when her daughter, highest level in an elite league of medical research projects and
Danielle, was diagnosed with their own, which has been a thrill initiatives, however the better
Type 1 in the 1980s. Her for me and many other women. treatment, prevention and the
commitment and determination Holy Grail – a cure for Type 1
saw Susan honoured with the What impact did Danielle’s diabetes – are always my
Companion of the Order of diagnosis have on you? overriding priorities.
Australia Award in 2016. My only child Danielle was
Priceline Pharmacy is one of the diagnosed at the age of 12. What do we need to under-
main co-sponsors for the Western Faced with the unknown, my stand about diabetes?
Bulldogs Women’s AFL team and immediate reaction was to seek It is not the fault of the
Susan, a long-time footy fan, is medical advice and assistance. individual, bad diet or exercise
a former vice president of the I was quite unprepared to options, which result in a person
club and an advocate and mentor discover Type 1 diabetes developing Type 1 diabetes.
for the new women’s league. represented one of the major It is a chronic disease, that
unknowns of medical science, affects more than 140,000
Why are you so passionate and to a great extent it still does. Australians. We need to better
about AFL? help the sufferers and their
I have followed the Western Danielle died at the age of families deal with the
Bulldogs for more than 50 years. 32 as a result of Type 1. complex lifestyle changes,
I love the passion and atmosphere Her death only increased my and challenges, they face.
and the way it unites Australians determination to find a cure. Visit www.susanalbertifoundation.
WORDS ELLIE GRIFFITHS
in supporting a game of our own. I am involved in a range of org.au for more information.
Aussie Rules has always
attracted women, not just as • This October, Priceline Pharmacy is putting the
supporters but also as team spotlight on diabetes with trained Diabetes Advisors
managers, water carriers, ‘mum’s in every pharmacy store. Visit www.priceline.com.
taxi’ and everything else. Now au/mission-health for more information.
they are able to play at the

5mangoes
WAYS WITH
Nothing says
summer in
Australia quite
like this golden
fruit – so tuck in!
BUYING
MANGOES
Choose mangoes that are firm
and bright with a pleasant
aroma. The colour should be
characteristic of the variety.
Avoid any with black
or soft spots.
food in focus
How our
food works
for you
see page 74
NUTRITION INFO
PER SERVE 1280kJ,
protein 11g, total fat
15.4g (sat. fat 1.8g),
carbs 25g, fibre 10g,
sodium 92mg
• Carb exchanges 1½
• GI estimate low
• Gluten-free option
GFO
RASPBERRY,
AVOCADO, MANGO
AND TOFU SALAD
Bring colour to your plate
with these fresh flavours.
see recipe, page 26 >>

MANGO, COCONUT,
RASPBERRY AND
MINT SLUSHY
Perfect for a garden party,
your guests will love this
refreshing cocktail.
GF
NUTRITION INFO
PER SERVE 445kJ, protein
2g, total fat 0.3g (sat. fat
0.1g), carbs 15g, fibre 3g,
sodium 16mg • Carb
exchange 1 • GI estimate
low • Gluten free
food in focus
TROPICAL FROZEN
YOGHURT POPS
Your favourite summer treat gets
a healthy makeover.
GF
NUTRITION INFO
PER SERVE 481kJ,
0.7g (sat. fat 0.3g),
sodium 24mg
• Carb exchanges
1½ • GI estimate
low • Gluten free

food in focus
MANGO CHICKEN
This Indian curry (left) is an
Aussie family favourite, and
it’s not hard to see why!
NUTRITION INFO
exchanges 3 • GI estimate low
MANGO AND
COCONUT MOUSSE
You can’t get any more
decadent than a mouthful of
this creamy dessert (right).
NUTRITION INFO
PER SERVE 602kJ, protein 9g,
total fat 3.1g (sat. fat 2.2g),
carbs 18g, fibre 3g, sodium
44mg • Carb exchange 1 • GI
estimate low • Gluten free
GF

Good for you
Australian mangoes are at their best in summer and are a great
option for adding extra flavour and nutrition to your meals.
Like many fruits, mangoes provide a good hit of

fibre, which encourages a healthy digestive system
and keeps you feeling fuller for longer.
They are also low GI, helping you manage your blood
glucose levels. With just 100g providing about 50 per cent of
your recommended daily intake for vitamin C and vitamin A,
mangoes are a superb choice for supporting normal growth
and development, night vision and wound healing.
One small mango contains about 30g of carbs. So, if

you’re adding it to a meal containing other sources of carbs,
it may be best to cut your serving size down to just one
mango cheek and save the rest for another day.
NUTRITION INFORMATION
PER 100G (approximately half a small mango): 250kJ,
protein 1g, total fat 0.2g (sat. fat 0g), carbs 13g, fibre 2g,
sodium 1mg • Carb exchanges 1 • GI estimate low
Storing mangoes
If you find your mangoes aren’t ripe enough when you purchase them,
just keep them at room temperature, in a cool place that’s out of direct
sunlight, until they’re ripe. Once ripe, keep in the vegetable crisper in
the fridge. Mangoes can keep in the fridge for up to one week.
food in focus
COOK’S TIP
To toast hazelnuts, spread out on
a baking tray. Roast in an oven
preheated to 170°C (fan-forced).
Bake for 7-8 minutes, or until
lightly toasted. Set aside to cool.
RASPBERRY, TROPICAL FROZEN

AVOCADO, MANGO YOGHURT POPS
AND TOFU SALAD PREPARATION TIME: 15 MINS
PREPARATION TIME: 15 MINS (+ 6 HOURS FREEZING)
COOKING TIME: 5 MINS SERVES 12 (AS A SNACK)
SERVES 2 (AS A LIGHT
MEAL) 2 mangoes, flesh removed
1 large banana, peeled,
1 tsp extra virgin MANGO, COCONUT, chopped, frozen
olive oil RASPBERRY AND 170g tub low-fat vanilla yoghurt
100g firm tofu, patted MINT SLUSHY 3 passionfruit, pulp removed
dry with paper towel, PREPARATION TIME: 10 MINS
cut into small pieces SERVES 4 (AS AN OCCASIONAL 1 Put mango flesh, banana
1/2 red onion, cut into SNACK) and yoghurt in a blender or small
thin slivers food processor. Process until
20g hazelnuts, roasted, 1 mango, flesh removed, smooth. Stir in passionfruit pulp.
chopped (see Cook’s tip) finely chopped, frozen flat Pour into a measuring jug.
RECIPES ALISON ROBERTS, SHANNON LAVERY (DIETITIAN) PHOTOGRAPHY BEN DEARNLEY

50g (2 cups) mixed salad leaves in a snaplock bag 2 Divide mixture evenly between
1 mango, flesh removed, 120g (1 cup) frozen raspberries 6 x 60ml (1/4 cup) iceblock moulds,
sliced or chopped Small handful mint leaves and cover with lids or insert
125g punnet raspberries 310ml (11/4 cups) coconut water wooden sticks. Place in the freezer
1/4 small avocado, halved, 3 Tbsp vodka (see Cook’s tip) for 6-8 hours or until set.
chopped
1 Tbsp red wine vinegar 1 Put the mango, raspberries, COOK’S TIP
1 tsp wholegrain mustard mint, coconut water and vodka These will keep in the freezer
STYLING VANESSA AUSTIN FOOD PREPARATION LUCY BUSTILLI

or gluten-free mustard in a blender. Cover and blend for up to 3 months.
Freshly ground black pepper until smooth, adding a little
water if needed.
1 Heat the oil in a medium 2 Divide the slushy evenly
non-stick frying pan over between 4 daiquiri or small
medium-high heat. Add tofu serving glasses. Serve.
and cook for 3-4 minutes
or until golden brown, COOK’S TIP
turning occasionally. For a mocktail, replace the
Transfer to a plate. vodka with an extra 2 Tbsp
2 Put the onion, coconut water, making this MANGO CHICKEN
hazelnuts, salad an everyday drink. PREPARATION TIME: 15 MINS
leaves and tofu into COOKING TIME: 15 MINS
a bowl and toss to combine. SERVES 2 (AS A MAIN)
Add mango, raspberries and
avocado. Toss gently to combine.
3 Divide salad between shallow
serving bowls. Whisk the vinegar,
mustard and pepper together.
Drizzle over the salad and serve.

1 ripe mango, flesh
removed, chopped
125ml (½ cup) water
1 tsp olive oil
250g skinless chicken breast fillets,
trimmed of fat, cut into chunks
1 brown onion, cut into
thin wedges MANGO AND
1 clove garlic, crushed COCONUT MOUSSE
3cm piece ginger, peeled, PREPARATION TIME: 15 MINS
finely grated (+ 4 HOURS SETTING)
1 Tbsp korma curry paste SERVES 4 (AS A DESSERT)
250ml (1 cup) Carnation Light
& Creamy Coconut Flavoured 2 Tbsp boiling water
Evaporated Milk 2 tsp powdered gelatine
150g green beans, trimmed, 2 x 170g tubs Chobani
diagonally sliced Coconut Yogurt
1 bunch asparagus, woody ends 1 tsp vanilla essence
trimmed, diagonally sliced 1 ripe mango, flesh removed,
Coriander leaves, to serve pureed or finely chopped
(optional) and mashed
2 Supreme Quality Foods Mini 1 mango cheek, flesh finely sliced
Roti, warmed, to serve or chopped, to serve
1 Tbsp coconut flakes, toasted,
1 Put mango flesh and water to serve (see Cook’s tip)
in a blender and blend until
smooth. Set aside. Heat half the 1 Put the boiling water in
oil in a medium non-stick wok a small heatproof bowl. Sprinkle
over high. Add chicken and cook over gelatine and stir until
for 1-2 minutes or until browned. completely dissolved.
Transfer to a plate. 2 Whisk the yoghurt and
2 Heat remaining oil in the wok vanilla essence together until
over medium heat. Add onion, smooth. Stir in the puréed
garlic and ginger. Cook, stirring mango. Add gelatine mixture
often, for 6-7 minutes or until the and stir until smooth. Divide
onion softens. Add curry paste mixture evenly between 4 small
and cook, stirring, for 1 minute. serving bowls or glasses. Cover
3 Add mango mixture and milk and put in the fridge for 4 hours,
to the wok. Bring to a simmer or until completely set.
over medium heat. Add chicken 3 Top the mango mousse
to the wok with the beans and with the mango slices and
asparagus. Simmer for 5 minutes toasted coconut flakes to serve.
or until chicken is cooked and
vegetables are tender. Top with COOK’S TIP
coriander, if you like, and serve To toast the coconut,
with the warmed roti bread. place flakes in a small
non-stick frying pan and
COOK’S TIP cook over a medium heat,
You can replace the asparagus stirring continuously, for
with 150g broccoli, cut into 3-4 minutes or until
small florets. lightly toasted. ■
7days
mains
7dinners
Looking for simple, tasty and healthy
meals to whip up? Look no further
than our inspiring weekly menu

MONDAY
AVOCADO, CORN
AND PRAWN SALAD
for one
Light and luscious, let this plate
transport you to the seaside.
GF
Dine in style every night

with our quick and easy,
fuss free meals
NUTRITION INFO MISO, MUSHROOM

How our PER SERVE 2070kJ, protein 39g, AND CHICKEN SOUP
food works total fat 17.4g (sat. fat 3.9g), carbs caption 4 ommo ommo
for you 38g, fibre 13g, sodium 557mg
ommo osdfmmo ommo
see page 74 ommosadf ommo ommo
• GI estimate low • Gluten free
see recipe, page xx >>
NUTRITION INFO
Left: PER SERVE 1850kJ,
protein 25g, total fat 12.3g
(sat. fat 4.9g), carbs 52g, fibre
10g, sodium 446mg • Carb
exchanges 3½ • GI estimate
medium • Gluten-free option
NUTRITION INFO
Below: PER SERVE 2030kJ,
protein 46g, total fat 11g
(sat. fat 2g), carbs 37g, fibre
16g, sodium 229mg • Carb
exchanges 2½ • GI estimate
GFO low • Gluten-free option
TUESDAY
CARAMELISED ONION
AND VEGIE PIZZA
Skip the takeaway and
whip up this healthy
alternative in no time.
LEFTOVERS
PANTRY
Pumpkin seeds: Use in slices, muesli
or biscuits, or over fruit and yoghurt.
Miso: Pop in soups and dressings.
Pita bread: Use as a pizza base, or fill
with your favourite salad ingredients,
a drained can of tuna in springwater
and a spoonful of low-fat cottage
cheese for a quick and easy lunch.
Sourdough bread: Perfect for
GFO
breadcrumbs, and you can freeze for
later. Or toast and spread with mashed
avo, roast tomatoes, spinach and WEDNESDAY
a poached egg for a tasty breakfast. MARINATED
PORK WITH CORN
CHILLED AND SALAD
Sour cream: Good for baking, or on Dive into this summery twist
top of a baked Carisma or sweet of meat and three veg.
potato with herbs and pepper. see recipe, page 36 >>
mains
GFO
THURSDAY
MISO ROASTED
EGGPLANT WITH
CHARGRILLED BEEF
Delight your tastebuds
with the umami flavour of
miso in this impressive dish.
NUTRITION INFO
PER SERVE 1810kJ,
13.8g (sat. fat 3.3g), carbs
39g, fibre 11g, sodium
347mg • Carb exchanges
2½ • GI estimate low

NUTRITION INFO
Left: PER SERVE 1660kJ, protein 33g,
total fat 9.6g (sat. fat 1.8g), carbs 41g,
fibre 7g, sodium 563mg • Carb
exchanges 2½ • GI estimate low
NUTRITION INFO
Below: PER SERVE 2190KJ, protein
43g, total fat 10.6g (sat. fat 4.3g),
carbs 53g, fibre 16g, sodium 249mg
• Carb exchanges 3½ • GI estimate
low • Gluten free
FRIDAY SATURDAY
FISH AND SLAW BURGERS CHILLI CON
This fish dish is an absolutely CARNE
slaw-some start to your weekend. A hearty comfort-
see recipe, page 37 >> food classic that will
spice up your life.
GF
LEFTOVERS
FRUIT AND VEGETABLES
Thyme: Use in casseroles, soups
and pasta sauces.
Parsley: Add to dressing and salsas.
Dill: Delicious with seafood and
lemon, or in dressings or pasta sauce.
Coleslaw: Put on your sandwich as
an alternative to salad leaves.
Orange juice: Use in dressings or
with salt-reduced soy sauce, garlic,
ginger and chilli for a stir-fry sauce.
Eggplant: Perfect in a bolognese.
Avocado: Throw into salads or
spread on your wrap or sandwich.
Cucumber: Chop up and munch for a
quick and healthy snack.
Kale: For a snack, remove centre stalk
and shred. Spray with oil, season and
bake in a 170°C oven for 10 minutes.
mains
SUNDAY
LEMONGRASS, THYME AND
GARLIC CHICKEN SKEWERS
Juicy and full of flavour, this chicken on
a stick will please the whole family.
GFO
NUTRITION INFO
total fat 14.1g (sat. fat 2.8g),
471mg • Carb exchanges 2½
• GI estimate medium

Break
the fast
We have all heard the saying that “breakfast is the
most important meal of the day” – but what are
the benefits? And which are the best foods to
choose? DL dietitian Shannon Lavery explains…..
Breakfast literally means to break 1Choose a low glycemic index (GI)

the fast. Overnight our bodies use carbohydrate to help manage your
up all the energy from our evening blood glucose levels and give you
meal, so our energy stores are sustained energy to get you through
depleted and our metabolism has the morning. For example, you can try
slowed down, often leaving us feeling rolled oats, multigrain bread or some
sluggish and drained. Eating baked beans.
a healthy and nutritious 2 Team your carbs with
meal first thing in the FUN FACT a source of protein to
morning (as opposed to In Australia, it will cost keep you feeling fuller
a coffee and doughnut you less than one dollar for longer. This could be
or nothing at all!) has per day for a tasty bowl a boiled egg, a handful of
been shown to have many of breakfast cereal nuts or reduced-fat milk,
health benefits, such as: topped with milk. yoghurt or cheese.
● Improved blood 3 Add some fruit or
glucose management vegetables for extra fibre
● Increased energy levels and the nutrients required for good
● Enhanced concentration health. This will also give you a
and memory kickstart in reaching your goal of
● Improved metabolism two serves of fruit and five serves
● Lower body mass index (BMI), of vegetables a day. Try adding diced
which reduces your risk of some seasonal fruit to cereal or top your
chronic diseases. toast with sliced tomato, avocado
or sautéed mushrooms.
For many of us, mornings can often be
a rush to get out the door and start our For more delicious and
daily activities, so breakfast can often
be forgotten or poorly planned.
simple breakfast ideas
Putting together a healthy breakfast check out our meal
need not be elaborate or difficult, it is planner on page 70.
as easy as these three simple steps.
mains
YOUR
shopping list
DELI
-fat ricotta
R O C E R IE S 100g reduced ted cheese
G ra
pkin seeds Reduced-fat g
250g pkt pum Souvlaki & Pizza Bread rm es an
Pa
6 pkt Pittes Lite ed-salt tomato paste light
ja r n o -a d d 300g tub extra-
500g m
paste sour crea
400g pkt miso l pita bread
6 pkt who le m ea
BAKERY
(67g each) d ed -s al t Sourdough bre in rolls
ad
d
400g can no-a oes m u lt ig ra
2 x 70g
chopped tomat ded-salt
n o -a d
400g can
ns SEAFOOD
red kidney bea 500g green pra boneless
wns
EGETA B LE S 2 x 100g p ie ce s
FRUIT AND V
o white fish fillets
1 avocad
3 cobs corn
rass PANTRY
1 stalk lemong eet potato ng spray
g e sw Olive oil cooki
300g oran ar
i Balsamic vineg e oil
1 large zucchin o liv
Extra virgin
1 large carrot eets
y b Brown sugar
1 bunch bab egar
aves Apple cider vin flour
105g rocket le la in
Wholemeal p
1 red onion
s 60g egg
3 brown onion
Skim milk
1 bunch kale ayonnaise
e cu cu m b er 97% fat-free m uced
1 Lebanes ed
s Massel Salt-R ock Cube
3 red capsicum n mushrooms St
w Chicken-Style
150g Swiss bro g ar lic
8 cloves
4 lemons gara Clever
d er SunRice Doon e
1 lime , co ri an R ic
e, parsley, dill Low GI White
1 bunch thym t coleslaw
Whisky
300g pkt fine cu ustard
o d re ss in g ) Wholegrain m
(n Balsamic glaze
1 orange
nt Pepper
1 large eggpla der
m Ground corian
1 bunch gai lu d p ap ri ka
Groun
500g tomatoes on
Ground cinnam
OULTRY Ground cum in
MEAT AND P
t Ground chilli ssing
300g pork fille let steak % fa t- free French dre
ee f fil 97
2 x 125g b icken breast fil
lets ers
Wooden skew
300g skinless ch beef mince
500g extra-lean

mains
with ricotta and avocado. Whisk 2 Preheat oven to 210°C (fan-
vinegar, oil and pepper. Drizzle forced). Line 2 baking trays with
over the salad and serve. baking paper. Put bread on trays
and spread with onion mix. Top
COOK’S TIPS with capsicum and grated cheese.
Replace the sweet potato with Bake for 10-12 minutess or until
pumpkin, rocket with mixed salad cheese melts and base is crisp.
AVOCADO, CORN or baby spinach, and balsamic 3 Meanwhile, toss together
AND PRAWN SALAD vinegar with lemon or lime juice. rocket leaves and parmesan.
PREPARATION TIME: 20 MINS Serve pizza with salad and drizzle
(+ COOLING) with balsamic glaze, if you like.
COOKING TIME: 25 MINS
SERVES 2 (AS A MAIN) COOK’S TIPS
Replace brown onions with red
300g small orange sweet onions, Swiss brown mushrooms
potato, peeled, chopped with regular mushrooms and red
or cut into rounds capsicum with green capsicum.
1 bunch baby beets, trimmed,
peeled, cut into wedges CARAMELISED ONION
Olive oil cooking spray AND VEGIE PIZZA
1 cob corn, husk and silk removed PREPARATION TIME: 15 MINS
500g green prawns, peeled and (+ COOLING)
deveined, with tails left intact COOKING TIME: 25 MINS
Freshly ground black pepper SERVES 2 (AS A MAIN)
1 Tbsp pumpkin seeds
35g (11/2 cups) rocket leaves 2 tsp extra virgin olive oil
100g reduced-fat ricotta, crumbled 2 brown onions, thinly sliced MARINATED PORK WITH
1/2 small avocado, sliced 1 clove garlic, crushed CORN AND SALAD
3 tsp balsamic vinegar 100g Swiss brown PREPARATION TIME: 15 MINS
1 tsp extra virgin olive oil mushrooms, sliced (+ MARINATING)
100g kale, inner core removed, COOKING TIME: 20 MINS
1 Preheat oven to 210°C (fan- finely chopped SERVES 2 (AS A MAIN)
forced). Line a roasting pan with 2 tsp balsamic vinegar
baking paper. Place sweet potato 2 x Pittes Lite Souvlaki & Pizza 1 Tbsp whisky
and beets in pan and spray with Bread or gluten-free bread 2 tsp apple cider vinegar
oil. Wrap corn in foil and add to /1 2 small red capsicum, cut 2 tsp brown sugar
oven with pan. Roast for 20-25 into thin strips 1 Tbsp thyme leaves
minutes or until vegetables are 60g (1/2 cup) reduced-fat 1 Tbsp no-added-salt tomato paste
tender. Set aside for 10 minutes. grated cheese Juice of 1 lemon
Cut corn off cob in large shards. 35g (11/2 cups) rocket leaves 300g pork fillet, trimmed of fat
2 Meanwhile, preheat a chargrill 10g parmesan shavings 2 cobs corn, husk and silk removed,
pan on medium-high. Spray Balsamic glaze, to serve (optional) wrapped in foil
prawns with oil and season with Olive oil cooking spray
pepper. Add to pan and cook for 1 Heat the oil in a large, 90g (11/2 cups) fine cut coleslaw
2-3 minutes or until cooked non-stick frying pan on medium 1/2 red capsicum, cut into thin strips
through, turning occasionally. heat. Add the onions and garlic. 50g Swiss brown
Transfer to a plate. Cook, stirring, for 10 minutes mushrooms, sliced
3 Toss sweet potato, or until onion is very soft. Add 1/4 small red onion, cut
beets, corn, prawns, mushrooms and kale. Continue into thin slivers
pumpkin seeds and cooking for 5-10 minutes or until
rocket in a bowl. kale is soft. Stir in the vinegar and
Divide between then transfer to plate. Set
serving bowls. Top aside for 10 minutes.
1 Tbsp 97% fat-free mayonnaise 1/2 large eggplant, cut in 2 wedges COOK’S TIPS
or gluten-free mayonnaise 2 tsp miso paste or Replace the gai lum with baby bok
1 tsp extra virgin olive oil gluten-free miso paste choy and the beef with lamb leg
1 tsp wholegrain mustard or Olive oil cooking spray steaks or pork loin medallions.
gluten-free mustard 60g (1/4 cup) SunRice Doongara
Clever Low GI White Rice
1 Combine whisky, vinegar, 2 x 125g pieces beef fillet steak
sugar, thyme, tomato paste and Freshly ground black pepper
half the lemon juice in a shallow 1 tsp extra virgin olive oil
dish. Add the pork and turn to 1bunch gai lum, trimmed,
coat. Cover and set aside for washed, chopped
10 minutes to marinate. 2 cloves garlic, crushed
2 Preheat a barbecue grill on 1 red capsicum, cut into chunks
medium. Add corn to barbecue. FISH AND SLAW
Cook for 20 minutes, turning 1 Preheat oven to 200°C BURGERS
occasionally, or until cooked. (fan-forced). Line a shallow PREPARATION TIME: 15 MINS
3 Meanwhile, drain the pork, roasting pan with baking paper. COOKING TIME: 10 MINS
reserving marinade. Spray pork Place eggplant in pan and brush SERVES 2 (AS A MAIN)
with cooking spray and add to miso over cut sides. Spray with
barbecue. Cook for 7-8 minutes, oil and cook for 20-25 minutes 2 Tbsp wholemeal plain flour
turning occasionally and brushing or until eggplant is tender. Cover 60g egg
with reserved marinade, for with foil if eggplant starts to burn. 2 Tbsp skim milk
medium, or until cooked to your 2 Meanwhile, cook the rice 30g (1/2 cup) fresh breadcrumbs
liking. Transfer to a plate, cover according to pack instructions. made from sourdough bread
loosely with foil and set aside. Drain well and set aside. 1 Tbsp chopped flat-leaf parsley
4 Combine coleslaw mix, 3 Preheat the chargrill on 1 Tbsp chopped dill
capsicum, mushrooms and onion medium-high. Season steak with Zest of 1/2 lemon
in a bowl. Whisk mayonnaise, pepper and spray with oil. Add 2 x 100g pieces boneless
remaining lemon juice, oil and to the grill and cook for 2 minutes white fish fillets
mustard. Toss into salad and each side, for medium, or until Olive oil cooking spray
toss to combine. cooked to your liking. Transfer to 2 tsp 97% fat-free mayonnaise
5 Slice pork thickly and diagonally a plate and cover loosely with foil. 1 Tbsp fresh orange juice
and serve with corn and salad. 4 Heat oil in a large non-stick wok Freshly ground black pepper
on high. Add gai lum, garlic and 60g (1 cup) fine cut coleslaw
COOK’S TIPS capsicum. Stir-fry for 2-3 minutes 2 x 70g multigrain rolls, split in half
You can swap the Swiss brown or until tender. Add rice and toss 1/2 small lebanese cucumber,
mushrooms for button mushrooms to heat through. peeled into ribbons
and red onion for 2 green shallots. 5 Serve steak with eggplant
and the rice mixture. 1 Preheat oven to 200°C (fan-
forced). Line a baking tray with
baking paper. Put flour on a plate.
Whisk egg and milk in a bowl. ➤
MISO ROASTED
EGGPLANT WITH
CHARGRILLED BEEF
PREPARATION TIME: 10 MINS
SERVES 2 (AS A MAIN)

mains
Combine breadcrumbs, herbs 120g (1/2 cup) SunRice Doongara 1 stalk lemongrass, trimmed,
and lemon in a shallow dish. Clever Low GI White Rice finely chopped
2 Dip fish in flour, then egg and 4 Tbsp extra-light sour 1 Tbsp thyme leaves
then lightly in the breadcrumbs. cream, to serve 3 cloves garlic, crushed
Place on lined tray. Spray with oil Coriander leaves, to serve 3 tsp extra virgin olive oil
and bake for 10-12 minutes or Lime wedges, to serve Juice of 1 small lemon
until cooked through. 300g skinless chicken breast
3 Meanwhile, whisk mayonnaise 1 Heat oil in a large heavy-based fillet, trimmed of fat, thinly
and orange juice in a small bowl. saucepan over medium. Add sliced lengthways
Season with pepper. Add the onion and garlic. Cook, stirring 6 wooden skewers, soaked in
coleslaw and toss to combine. occasionally, for 6-7 minutes or cold water for 30 minutes
4 Add coleslaw to base of each until onion softens. Add cumin, Olive oil cooking spray
roll. Top with cucumber and fish. coriander, paprika, cinnamon 2 wholemeal pita bread (67g each)
Serve with top of roll on the side. and chilli. Cook, stirring, for or gluten-free pita bread
1 minute. Add capsicum, 35g (11/2 cups) rocket leaves
COOK’S TIPS zucchini and carrot and cook, 60g (1 cup) fine cut coleslaw
Replace fish with skinless chicken stirring often, for 2 minutes. 1/2 red onion, cut into thin wedges
breast fillet and cucumber with 2 Increase heat to high and 1 Tbsp 97% fat-free French
snow pea sprouts. add mince. Cook, stirring often, dressing or gluten-free dressing
for 3-4 minutes or until mince 2 lemon wedges, to serve
browns. Add canned tomato,
fresh tomato and combined 1 Combine the lemongrass,
stock cube and boiling water. thyme, garlic, oil and lemon
Cover and bring to a simmer. juice in a shallow dish. Add
Reduce heat to medium-low and the chicken and toss well to
cook, covered, for 10 minutes. coat. Thread chicken onto the
Remove lid and cook gently over soaked wooden skewers.
RECIPES ALISON ROBERTS, SHANNON LAVERY (DIETITIAN) PHOTOGRAPHY BRETT STEVENS,

medium for 15 minutes. Add 2 Preheat a chargrill plate
CHILLI CON CARNE beans and continue to cook for a on medium-high. Spray chicken
PREPARATION TIME: 15 MINS further 5-10 minutes or until the with cooking spray and add to
BEN DEARNLEY STYLING VANESSA AUSTIN FOOD PREPARATION TINA MCLEISH

COOKING TIME: 50 MINS mixture reduces and thickens. the grill. Cook for 3-4 minutes,
SERVES 4 (AS A MAIN) 3 Meanwhile, cook the rice turning occasionally, or until
following pack instructions. cooked through. Transfer to
1 tsp olive oil 4 Divide rice and chilli between a plate and cover loosely with
1 brown onion, finely chopped shallow serving bowls. Top with foil. Spray both sides of the pita
2 cloves garlic, crushed sour cream and coriander. Serve bread with cooking spray. Add
1 tsp ground cumin with lime wedges. to the chargrill and cook for
2 tsp ground coriander 1-2 minutes each side, or
2 tsp smoked paprika until heated through.
1 tsp ground cinnamon 3 Meanwhile, combine the
1/4 tsp ground chilli rocket, coleslaw and onion in
1 large red capsicum, chopped a bowl. Add salad dressing
1 large zucchini, coarsely grated and toss to combine.
1 large carrot, coarsely grated 4 Serve the skewers with
500g extra-lean beef mince lemon wedges, grilled pita
400g can no-added-salt bread and salad on the side.
chopped tomatoes LEMONGRASS,
500g tomatoes, chopped THYME AND COOK’S TIPS
1 Massel Salt-Reduced Chicken- GARLIC CHICKEN You can replace the chicken with
Style Stock Cube SKEWERS skinless and boneless firm white
250ml (1 cup) boiling water PREPARATION TIME: 10 MINS fish fillets and the rocket with
400g can no-added-salt kidney COOKING TIME: 5 MINS baby spinach
beans, rinsed and drained SERVES 2 (AS A MAIN) leaves. ■

DON’T
THINK
TWICE
GOOD
TO KNOW
Entertaining this festive season
does not need to break the bank.
By using cheaper options like
seasonal vegies and turkey
steaks, these recipes are
A
designed to save
christmas
your dollars.
FEAST
Enjoy this delicious Christmas lunch that’s
big on flavour and friendly on your wallet
AVOCADO, FETA AND

TOMATO BRUSCHETTA
It’s smashed avo on toast – the
amped-up Christmas version.
NUTRITION INFO
exchanges 1 • GI estimate
low • Gluten-free option
GFO
$1.85 PER SERVE
celebrate
How our
food works
for you
SMOKED SALMON, see page 74
DILL AND RICOTTA
MINI QUICHES NUTRITION INFO
A bite-size canapé that PER SERVE 577kJ,
won’t spoil your appetite. protein 9g, total fat
see recipe, page 50 >> 4.4g (sat. fat 1.1g),
sodium 230mg
• Carb exchange 1
• GI estimate low
$2.15 PER SERVE

GREENS WITH PARMESAN
AND GARLIC CRUMBS
Top garden-fresh greens
with a crunchy crumb that’s
full of flavour.
GFO
NUTRITION INFO
PER SERVE 262kJ,
1.2g (sat. fat 0.5g),
carbs 5g, fibre 3g,
sodium 82mg
• Carb exchanges ½
• GI estimate low
$2.90 PER SERVE
GF
NUTRITION INFO
total fat 6.9g (sat. fat 1.9g), SAGE, CHILLI AND
21mg • Carb exchanges 1½
GARLIC ROAST
• GI estimate low • Gluten free POTATOES
Think you can’t improve
$1.50 PER SERVE roast spuds? Think again.
celebrate
PROSCIUTTO-WRAPPED
BABY CARROTS AND
ASPARAGUS
Sweet baby carrots in a blanket
of crispy prosciutto? Yes, please!
see recipe, page 51>>
GFO
NUTRITION INFO
PER SERVE 545kJ,
8.1g (sat. fat 1.9g),
carbs 5g, fibre 4g,
sodium 427mg
• GI estimate low
$3.80 PER SERVE
GFO
NUTRITION INFO
PER SERVE 764kJ,
5.9g (sat. fat 0.8g),
sodium 65mg
• GI estimate low
$2.70 PER SERVE
BROWN RICE AND ROAST VEGETABLE SALAD
A delicious way to eat your vegies,
and great for leftovers.

celebrate
NUTRITION INFO
total fat 6.3g (sat. fat 1.5), carbs
12g, fibre 2g, sodium 365mg TURKEY STEAKS WITH
• Carb exchange 1 • GI estimate CHERRY AND PORT SAUCE
low • Gluten free There’s no need to wrestle with
GF a large whole bird when you can
$4.80 PER SERVE
cook turkey steaks with ease.
ROAST CHICKEN
WITH MARMALADE
GLAZE
Perfectly roasted
chicken will always be
NUTRITION INFO a crowd-pleaser.
PER SERVE 819kJ, protein see recipe, page 52 >>
1.1), carbs 11g, fibre 1g,
exchanges ½ • GI estimate
GFO $2.70 PER SERVE

GFO
NUTRITION INFO
PER SERVE 667kJ,
4.3g (sat. fat 0.9g),
sodium 107mg
• Carb exchanges 2
$2.40 PER SERVE
SPICED NUTTY
PAVLOVA WITH
RICOTTA CREAM
A traditional pavlova gets
a seasonal makeover with
the addition of fragrant
spices and nuts.
celebrate
It’s not Christmas

every day, so take the
GFO
NUTRITION INFO
PER SERVE 663kJ,
time to enjoy these

2g (sat. fat 1.2g),
sweet finishes
sodium 127mg
• GI estimate low
$1.20 PER SERVE
CHOCOLATE MOUSSE
You’ll love every indulgent
mouthful of this velvety
choc mousse.

mixture and sprinkle over the Divide the
crumbled feta. Serve the dish ricotta evenly
immediately. between the
bread cases and
spread over
base. Top with
the salmon
AVOCADO, FETA AND mixture. Whisk
TOMATO BRUSCHETTA egg, milk and
PREPARATION TIME: 20 MINS mustard together
(+30 MINS STANDING) and pour a little
COOKING TIME: 5 MINS into each case. Bake
SERVES 4 (AS A STARTER) SMOKED SALMON, for 15-20 minutes or
DILL AND RICOTTA until set and light
2 tomatoes, seeded, MINI QUICHES golden brown. Serve warm
finely chopped PREPARATION TIME: 25 MINS with dill sprigs.
2 green shallots, trimmed, COOKING TIME: 20 MINS
finely chopped SERVES 4 (MAKES 12, 3 PER
1 Tbsp roughly SERVE AS A STARTER)
chopped mint
1 tsp extra virgin olive oil Cooking spray
1½ Tbsp freshly squeezed 6 slices (30g each) low-GI
lemon juice white bread
Freshly ground black pepper 60g salt-reduced smoked
1 small avocado, flesh removed salmon, finely chopped
4 x 30g slices sourdough bread 2 green shallots, trimmed, GREENS WITH
or gluten-free bread finely sliced PARMESAN AND
Olive oil cooking spray 1 Tbsp finely chopped dill, plus GARLIC CRUMBS
1 clove garlic, halved extra sprigs, to serve PREPARATION TIME: 15 MINS
50g reduced-fat feta, crumbled Freshly ground black pepper COOKING TIME: 10 MINS
50g light Pantalica Smooth Ricotta SERVES 4 (AS A LOW-CARB SIDE)
1 Combine tomatoes, shallots, 60g egg
mint, oil and 2 teaspoons of the 60ml (1/4 cup) low-fat milk 2 bunches broccolini,
lemon juice in a bowl. Season with 1/2 tsp Dijon mustard ends trimmed
pepper. Set aside for 30 minutes to 2 bunches asparagus, woody
allow flavours to develop. 1 Preheat oven to 180°C (fan- ends trimmed
2 Mash avocado roughly with forced). Spray 12 x 30ml (11/2 Tbsp) Squeeze of fresh lemon juice
a fork in a small bowl and stir in round-bottomed patty pans
the remaining 1 tablespoon of with cooking spray. Parmesan and garlic crumbs
lemon juice. Season with pepper. 2 Using a rolling pin, roll each 30g sourdough bread
3 Preheat an oven grill on slice of bread out until thin. Using or gluten-free bread,
medium-high. Spray one side of a 6.5cm round cutter, cut 2 rounds processed into crumbs
the bread with cooking spray. out of each slice of bread, using 1 large clove garlic, crushed
Place under grill and cook for remaining bread to make into 2 Tbsp finely grated parmesan
2-3 minutes each side, or until breadcrumbs and freeze. Roll 2 tsp shredded flat-leaf parsley
lightly golden. Rub top side each round out a little more with
(sprayed with oil) of bread with the rolling pin. Use rounds to line 1 To make parmesan and garlic
cut garlic. Cut each piece of bread patty pans, pressing down firmly. crumbs, preheat oven to 180°C
in half crossways, if you like. Bake for 4 minutes. Remove from (fan-forced). Line a small baking
4 Spread mashed avocado over the oven and set aside. tray with baking paper. Combine
the garlic side of each piece of 3 Combine salmon, shallots, dill the breadcrumbs, garlic and
bread. Then top with the tomato and pepper in a small bowl. parmesan in a small bowl. Spread

celebrate
out over the lined tray. Bake for High/ 100% for 2-3 minutes. Drain together for 12 minutes or until
5-8 minutes, stirring once, until and rinse under cold water. almost tender.
crumbs are golden brown. Pat dry with paper towel. 2 Preheat oven to 220°C (fan-
Transfer to a bowl to cool. 3 Spread a little mustard forced). Line a large roasting pan
Once cool, stir in parsley. over each strip of prosciutto. with baking paper. Arrange the
2 Meanwhile, put broccolini Wrap 2 carrots and 2 asparagus potatoes in a single layer within
and asparagus in a steamer spears in a strip of prosciutto. the pan. Drizzle oil over potatoes
basket over a large wok or Place on the lined baking tray. and toss gently to combine.
saucepan of simmering water. Repeat with remaining carrots, 3 Roast potatoes for 25 minutes.
Steam for 2 minutes or until the asparagus and prosciutto, making Add sage, garlic and chilli to the
vegetables are tender crisp. 8 bunches in total. roasting pan and toss to combine.
3 To serve, place the greens 4 Roast the vegetables for Roast for 5 minutes or until the
on a serving platter. Drizzle 10 minutes, or until asparagus potatoes are light golden brown
with lemon juice. Sprinkle is tender. Whisk together the and crispy. Toss. Serve.
the garlic crumbs over and vinegar, oil, lemon juice and
serve immediately. pepper. Place vegetable parcels
on a platter. Drizzle dressing over
the vegetables. Serve.
BROWN RICE
AND ROAST
PROSCIUTTO-WRAPPED VEGETABLE
BABY CARROTS AND SALAD
ASPARAGUS SAGE, CHILLI AND PREPARATION TIME:
PREPARATION TIME: 20 MINS GARLIC ROAST 15 MINS (+ 20
COOKING TIME: 15 MINS POTATOES MINS COOLING)
SERVES 4 (AS A LOW-CARB SIDE) PREPARATION TIME: 20 MINS COOKING TIME:
COOKING TIME: 45 MINS 30 MINS
16 baby (Dutch) carrots, SERVES 4 (AS A CARB SIDE) SERVES 4 (AS A
trimmed, scrubbed CARB SIDE)
3 tsp wholegrain mustard or 400g Carisma potatoes, peeled,
gluten-free mustard cut into small chunks 85g (1/3 cup) low-GI
4 thin slices prosciutto, 400g orange sweet potato, peeled, brown rice
halved lengthways cut into small chunks 350g eggplant,
16 asparagus spears, woody 1 Tbsp extra virgin olive oil chopped
ends trimmed 1/3 cup sage leaves, halved 1 red onion, cut into
3 tsp balsamic vinegar lengthways thin wedges
1 tsp extra virgin olive oil 4 cloves garlic, thinly sliced 1 red capsicum, chopped
1 tsp freshly squeezed 1/2 large red chilli, halved 2 zucchini, chopped
lemon juice lengthways, seeds removed, 1 Tbsp extra virgin
Freshly ground black pepper very thinly sliced olive oil
2 cloves garlic, crushed
1 Preheat oven to 200°C (fan- 1 Put a large steamer basket Juice of 1 lemon
forced). Line a large baking tray over a pan of simmering water. 2 tsp wholegrain mustard
with baking paper. Add the Carisma potatoes to or gluten-free mustard
2 Put the carrots in a shallow, basket and then steam for 2 2 tsp balsamic vinegar
microwave-safe dish. Add 60ml minutes over medium heat. Add 3 Tbsp chopped
(¼ cup) water. Cover and cook on the sweet potato and then steam flat-leaf parsley ➤

celebrate
1 Cook rice in a medium 250g cherries, pitted, Zest and juice of 1 orange
saucepan of boiling water for finely chopped 60ml (1/4 cup) salt-reduced chicken
25-30 minutes or until it’s Zest of 1/2 orange stock or gluten-free stock
tender. Drain the rice and then Juice of 1 orange 2 tsp Dijon mustard or
transfer to a large bowl. 3cm piece ginger, gluten-free mustard
2 Meanwhile, preheat oven to peeled, finely grated 1 Tbsp thyme leaves
220°C (fan-forced). Line 2 Tbsp port
a large roasting pan with baking 1 Preheat oven to 180°C (fan-
paper. Put the eggplant, onion, 1 To make cherry and port sauce, forced). Line a roasting pan with
capsicum and zucchini and oil heat oil in a medium saucepan baking paper. Use your fingers to
in a bowl. Toss to combine over medium-low. Add onion loosen skin over chicken breast.
then spread over roasting and cook, stirring occasionally, Carefully remove skin off breasts
pan. Roast for 20 minutes for 5-6 minutes or until the and legs, leaving wings intact and
or until tender. Add onion softens. Add the cherries, skin on knuckles at end of legs.
the garlic and toss to orange zest, juice, ginger and Place chicken in pan and tie legs
combine. Roast for 5 port. Cover and bring to a simmer. together with kitchen string.
minutes or until the Simmer, covered, over medium- 2 Put the marmalade, cranberry
vegetables are light low heat, for 10 minutes. Remove sauce, orange zest and juice,
golden brown. the lid and increase the heat to stock and mustard in a small
3 Add roasted veg medium. Simmer, uncovered, saucepan. Cook, stirring, over
to the rice and toss for a further 15 minutes, or until medium heat until well combined.
to combine. Whisk the mixture thickens. Increase heat to high and bring
lemon juice, mustard 2 Meanwhile, heat the oil in to a simmer. Reduce heat to
and vinegar. Add to a large non-stick frying pan over medium and simmer for 10-15
salad and toss to medium-high. Add the turkey minutes, or until the mixture
combine. Set aside steaks and cook for 3 minutes on reduces and thickens. Stir in
for 20 minutes. Stir one side. Turn over and cook for half of the thyme leaves.
in parsley and serve. 2 minutes or until the turkey is 3 Brush chicken with a little
just cooked through. glaze. Roast for 50-60 minutes,
3 Serve the turkey steaks brushing with extra glaze every
topped with the sauce. 15 minutes (using a thicker layer
of glaze on final coat), or until a
skewer inserted in the thickest
part of the chicken produces
juices that run clear. Sprinkle over
remaining thyme leaves, to serve.
TURKEY STEAKS
WITH CHERRY AND
PORT SAUCE
PREPARATION TIME: 15 MINS ROAST CHICKEN WITH
COOKING TIME: 35 MINS MARMALADE GLAZE
SERVES 4 (AS A PART OF A MAIN) PREPARATION TIME: 15 MINS
COOKING TIME: 1 HOUR 10 MINS
1 tsp extra virgin olive oil SERVES 4 (AS PART OF A MAIN)
4 x 150g turkey breast WITH LEFTOVERS FOR 2 SPICED NUTTY PAVLOVA
steaks, pounded to an WITH RICOTTA CREAM
even thickness 1.6kg free-range chicken, PREPARATION TIME: 25 MINS
excess fat removed (+ 2 HOURS COOLING)
Cherry and port sauce 3 Tbsp Buderim Ginger Ginger, COOKING TIME: 1 HOUR 30 MINS
1/4 tsp extra virgin olive oil Lemon & Lime Marmalade SERVES 4 (AS A DESSERT)
1/2 red onion, finely chopped 1 Tbsp cranberry sauce 2 egg whites (from 60g eggs),

at room temperature cream, berries and
Pinch cream of tartar chopped hazelnuts.
5 Tbsp caster sugar
1 tsp cornflour or gluten free COOK’S TIP
cornflour To roast hazelnuts,
1/2 tsp mixed spice spread on a small
1 Tbsp hazelnut meal baking tray and roast
125g mixed berries (such as in an oven preheated
raspberries, blueberries to 180°C (fan-forced)
and blackberries) for 6-8 minutes or
1 Tbsp chopped roasted until aromatic. Rub
and skinned hazelnuts the skins off the hazelnuts
(see Cook’s tip) and roughly chop.
Ricotta cream
150g Pantalica Smooth
Light Ricotta
1 Tbsp icing sugar or gluten free
icing sugar, sifted
1/2 tsp finely grated orange zest
1/4 tsp vanilla extract
1 Preheat oven to 120°C (fan- CHOCOLATE MOUSSE

forced). Line a large baking tray PREPARATION TIME: 20 MINS smooth. Set aside, whisking
with baking paper. (+ 4 HOURS CHILLING) occasionally to stop skin forming.
2 Using electric beaters, whisk COOKING TIME: 10 MINS 2 Put the boiling water in
egg whites and cream of tartar SERVES 4 (AS A DESSERT) a small heatproof bowl and
until soft peaks form. Add sugar sprinkle over the gelatine. Stir
1 tablespoon at a time, whisking 2 Tbsp cocoa powder or gluten- well until gelatine is almost
RECIPES ALISON ROBERTS, SHANNON LAVERY (DIETITIAN) PHOTOGRAPHY BRETT
well between each addition until free cocoa powder, sifted dissolved. Put in the microwave
the sugar dissolves. Continue 2 Tbsp caster sugar on High/ 100% for 20 seconds.
whisking until all the sugar has 2 Tbsp custard powder or Stir well until gelatine dissolves.
STEVENS STYLING YAEL GRINHAM FOOD PREPARATION NICK BANBURY
dissolved. Stir in cornflour, mixed gluten-free custard powder 3 Whisk the gelatine into the
spice and hazelnut meal. 250ml (1 cup) skim milk chocolate mixture. Whisk in
3 Spoon the mixture evenly 2 Tbsp boiling water the 1/2 cup yoghurt. Set aside
into 4 piles and spread out each 2 tsp powdered gelatine for 10 minutes.
into circles that are about 9cm 130g (1/2 cup) low-fat vanilla 4 Using electric beaters,
in diameter, rounding the sides yoghurt, plus extra 1 Tbsp whisk the egg whites in a large
with a palette knife. Add to the (1 tsp per person), to serve bowl until soft peaks form. Add
oven and then reduce the oven 2 egg whites (from 60g eggs), a spoonful to the chocolate
temperature down to 100°C at room temperature mixture and fold in well. Add
(fan-forced). Bake for 11/2 hours. 10g milk or dark chocolate, the remaining egg white and
Turn the oven off and put a shaved, to serve fold in gently until just combined.
wooden spoon into the oven to 3 strawberries, quartered, Spoon mousse evenly between
hold the door ajar. Leave in open to serve 4 serving dishes. Place dishes
oven for 2 hours to cool. on a tray and put in the fridge
4 To make ricotta cream, 1 Put cocoa powder, caster sugar for 4 hours, or until set.
combine ricotta, icing sugar, and custard powder in a small 5 To serve, top each individual
orange zest and vanilla extract saucepan. Gradually whisk in the mousse with a spoonful of
in a small bowl. milk. Cook, stirring, over medium yoghurt, a sprinkle of the
5 To serve, place pavlova shells on heat until mixture thickens and chocolate shavings and a few
serving plates. Top with ricotta comes to a simmer. Whisk until slices of strawberry. ■

salads
SENSATIONAL
Greet the warmer weather with crisp,
refreshing textures and flavours
TABOULEH
FLATBREADS WITH
BABA GHANOUSH
Although it takes time to
make baba ghanoush, it’s
worth every second!
GF
SWEET PICKLED
ONION
These are an amazing
pantry standby and
enhance any salad.
NUTRITION INFO PICKLED ONION

PER SERVE 1400kJ, PER SERVE 360kJ,
How our protein 10g, total fat protein 1g, total fat 0.4g
food works 15.6g (sat. fat 2.3g), (sat. fat 0.1g), carbs 16g,
for you carbs 32g, fibre 17g,
sodium 68mg
fibre 2g, sodium 40mg
• Carb exchange 1
see page 74
• Carb exchanges 2 • GI estimate medium
• GI estimate medium • Gluten free

book extract
NUTRITION INFO
PER SERVE 1020kJ,
14.4g (sat. fat 2.6g),
sodium 129mg
• GI estimate low
GFO
CHILLI-ROASTED SWEET
POTATO, CAULIFLOWER,
ROCKET AND RICOTTA
This salad shows how a dressing
can transform simple ingredients
into something really special.
book extract
GF
FENNEL AND NECTARINE WITH

BLACK QUINOA, WATERCRESS
AND GOAT’S CHEESE
Crunchy fennel, sweet nectarine, peppery
watercress and fragrant dill, plus creamy
goat’s cheese – this is a show-off dish!
NUTRITION INFO
PER SERVE 1030kJ,
13.5g (sat. fat 4.8g),
sodium 139mg
• GI estimate low
• Gluten free
NUTRITION INFO
PER SERVE 875kJ,
You will make friends

4.2g (sat. fat 0.7g),
with salad when you

sodium 72mg
serve these stunners!

• GI estimate low
• Gluten free
GF
TURMERIC
AND GINGER
CHICKEN SALAD
This salad is as vibrant
as they come, in both
appearance and flavour.

book extract
4 Gently peel the skin from the 3 Pour over the onions and
eggplant and place in a bowl. leave for 2 or 3 days before
Squeeze the soft flesh from the using. Refrigerate once opened.
garlic cloves and mash it into They will keep for up to 4 weeks
the eggplant. Add the tahini and once opened.
olive oil and beat everything
together until you have a nice
TABOULEH FLATBREADS smooth purée. Season to taste.
WITH BABA GHANOUSH 5 Boil the bulgar wheat
SERVES 4 (AS A LIGHT MEAL) in water for 15 minutes. Refresh
under cold water to stop the
30g bulgar wheat cooking process and set aside
100g flat-leaf parsley, to drain thoroughly. Transfer
finely chopped the bulgar to a large bowl and
40g mint, leaves picked stir in parsley, mint, cucumber CHILLI-ROASTED SWEET
and finely chopped and tomatoes. Dress with the POTATO, CAULIFLOWER,
350g cucumber, halved, lemon juice, olive oil and a good ROCKET AND RICOTTA
deseeded and diced pinch of pepper. SERVES 4 (AS A LIGHT MEAL)
100g cherry or baby plum 6 Heat the flatbreads in a
tomatoes, halved moderate oven and serve stuffed 1 sweet potato (about 250g),
Juice of 1 lemon with the tabouleh and baba cut into 3cm cubes
1 tablespoon olive oil ghanoush and garnished with 1 medium cauliflower (about
Freshly ground black pepper sweet pickled onion. 750g), broken into florets
2 Lebanese flatbreads, or 2 teaspoons chilli flakes
pitta breads, halved (about SWEET PICKLED ONION 5 thyme sprigs, leaves picked
70g each), to serve FILLS 500ML JAR 2 tablespoons olive oil
¼ jar Sweet Pickled Onion (see Freshly ground black pepper
recipe, right), or 3 spring onions, 2 red onions 100g rocket
finely chopped, to garnish 230ml apple cider vinegar 1 quantity Pomegranate,
50g sugar Mint and Coriander Dressing
For the baba ghanoush ¾ tablespoon black peppercorns (see recipe, opposite)
2 medium eggplant 3 dried chillies 50g ricotta or feta
1 head of garlic 4 thyme sprigs cheese, crumbled
1½ tablespoons tahini
1 tablespoon olive oil 1 Peel, halve and slice the 1 Preheat the oven to 200°C. Line
red onions as thinly as possible a large baking tray with foil.
1 To make the baba ghanoush, (use the slicer attachment of 2 Toss the sweet potato and
the flavour is best when this is a food processor or mandolin cauliflower with the chilli flakes,
done the night before you want if you have one) and place in thyme and olive oil. Spread in
to serve it. Char eggplant over a 500ml sterilised jar. an even layer on the baking
the naked flame of a gas hob 2 Heat remaining ingredients tray, season generously and
for about 30 minutes, until in a small saucepan until almost roast for 20 minutes.
skins are crisp, brittle and totally boiling. Stir gently to dissolve the 3 When cool, toss with the
blackened, and centres so soft sugar, then remove from the heat rocket and half of the dressing
the eggplant are collapsing and allow to cool completely. and finish with the crumbled
in on themselves. Transfer ricotta or feta cheese.
to a bowl, cover in clingfilm 4 Serve the remaining dressing
and allow to cool. for people to help themselves to
2 Preheat the oven to 200°C. more if they wish.
3 Wrap the garlic in foil,
place on a baking tray and
roast for 40 minutes.
POMEGRANATE, MINT Juice of 1 lemon 10g flat-leaf parsley,
AND CORIANDER Freshly ground black pepper finely chopped
DRESSING 100g soft goat’s cheese 1 lime, cut into
MAKES 150ML 1 teaspoon truffle honey (optional) wedges, to serve
1 teaspoon cumin seeds 1 Place the quinoa in a saucepan For the dressing
2 tablespoons olive oil and cover with 140ml of water, 100g tofu
1½ tablespoons bring to the boil and simmer, 25g fresh turmeric root
pomegranate molasses covered, for 15 minutes. Allow (or 1 heaped teaspoon
1 tablespoon Dijon mustard to cool in the saucepan – it will of ground turmeric)
or gluten-free mustard continue cooking in the steam. 15g fresh ginger, peeled
½ teaspoon agave nectar or honey 2 Use thinnest slicer attachment 1 tablespoon maple syrup
Juice of 1 lime and zest of ½ on a food processor or a mandolin Juice of 1 lime
50g pomegranate seeds to slice the fennel. Place in a Freshly ground black pepper
5g each coriander and mint, medium bowl with nectarines,
finely chopped cooled quinoa, dill and watercress. 1 Bring a large pot of water
Freshly ground black pepper 3 Dress with olive oil and lemon to the boil. Add the chicken
juice and season generously with breast and quinoa. Simmer
1 Toast the cumin seeds in pepper. Serve with the goat’s the chicken for 10 minutes then
a dry frying pan for a couple cheese crumbled on top with a remove and set aside to cool.
of minutes. Pound using a drizzle of truffle honey, if using. Allow the quinoa to cook for
mortar and pestle and grind a further 10 minutes then drain
to a rough powder. COOK’S TIP into a sieve and run under cold
2 Transfer to a bowl, add Plain honey or hazelnut water to cool and stop it from
the remaining ingredients and agave nectar can be used cooking any further.
whisk together. Season to taste. instead of truffle honey. 2 Meanwhile, make the dressing.
Refrigerate until needed. It will In a small food processor, blitz
keep for up to 1 week. everything together until smooth.
Taste for seasoning: if it is too
sour, add a touch more maple
syrup; if it is too sweet, add an
ADDITIONAL NUTRITION INFORMATION SHANNON LAVERY (DIETITIAN)
extra squeeze of lime juice.

3 When the chicken is cool,
finely chop and put into a
small bowl. Toss with a few
TURMERIC AND GINGER spoonfuls of the dressing.
CHICKEN SALAD 4 Arrange vegetables, herbs,
FENNEL AND NECTARINE SERVES 4 (AS A LIGHT MEAL) quinoa and chicken on a large
WITH BLACK QUINOA, platter, and serve dressing
ADDITIONAL PHOTOGRAPHY GETTY IMAGES
WATERCRESS AND 1 large or 2 small chicken alongside to be poured all over.

GOAT’S CHEESE breasts (about 250g) Add a squeeze of lime for the
SERVES 4 (AS A LIGHT MEAL) 60g black quinoa perfect finishing touch. ■
150g baby spinach,
60g black quinoa finely shredded
Recipe from
1 medium fennel bulb (about 1 red capsicum, deseeded
Skinny salads: 80
250g), cut into quarters and thinly sliced flavour-packed
2 large ripe nectarines, halved, 100g green beans, recipes of less
stoned and sliced thinly finely chopped than 300 calories
by Kathryn
5 or 6 dill sprigs, fronds 50g alfalfa sprouts, or
Bruton.
roughly chopped whatever sprouts you Published by Kyle
50g watercress have grown or can find Books. RRP $35.
1½ tablespoons extra virgin olive oil 5g chives, finely chopped On sale now.

Aspa ra g u s
IN S E A S O N
in season
Enjoy the taste NUTRITION INFO
How our
food works
of summer with PER SERVE 430kJ,
protein 5g, total fat for you
versatile fresh 5.8g (sat. fat 1g), see page 74
asparagus
carbs 5g, fibre 5g,
sodium 46mg
• GI estimate low
ASPARAGUS, TOMATO • Gluten free
AND BASIL SALAD GF
SERVES 4 (AS A NON-CARB SIDE)
3 bunches asparagus, woody

ends trimmed, diagonally
sliced into 4cm pieces
50g (2 cups) mixed salad leaves
or baby spinach leaves
250g punnet cherry
tomatoes, halved
1/2 cup small basil leaves
1 Tbsp finely shredded parmesan
1 Tbsp pine nuts or chopped
walnuts, toasted (see Cook’s tip)
Dressing
11/2 Tbsp white wine vinegar
2 tsp extra virgin olive oil
1 tsp honey
Freshly ground black pepper
1 Bring a saucepan of water

to the boil. Add asparagus. Return
to the boil. Drain and rinse under
cold water to stop the asparagus
cooking. Drain and pat dry with a
clean tea towel or paper towel.
2 Put salad leaves, asparagus,
tomatoes and basil in a bowl.
Toss to combine.
3 To make the dressing, whisk all
the ingredients in a small bowl.
4 Add dressing to salad and toss
to combine. Place salad on a
serving platter. Sprinkle with
parmesan and pine nuts. Serve. ASPARAGUS,
TOMATO AND
COOK’S TIP BASIL SALAD
To toast nuts, heat a small non-stick Otherwise known as
frying pan over medium. Add nuts summer on a plate.
and cook, stirring often, for 3-4
minutes or until lightly toasted. ➤

in season
PANKO-PARMESAN
ASPARAGUS WITH
GARLIC DIPPING SAUCE
An easy party starter.
NUTRITION INFO
see recipe, page 62 >> PER SERVE 747kJ,
5.3g (sat. fat 2g),
sodium 290mg
GFO
NUTRITION INFO
PER SERVE 158kJ,
protein 5g, total fat GRILLED ASPARAGUS
0.6g (sat. fat 0.2g),
carbs 1g, fibre 2g,
WITH BACON AND
sodium 270mg MAPLE GLAZE
• Carb exchanges 0 Salty-sweet bacon pairs perfectly
• GI estimate n/a with garden-fresh asparagus
• Gluten-free option see recipe, page 62 >>

in season
GRILLED
ASPARAGUS
AND ONION
CROSTINI
Invite friends
over for an easy
light lunch.
GFO
NUTRITION INFO
PER SERVE 378kJ,
2.7g (sat. fat 1.4g),
carbs 9g, fibre 2g,
sodium 129mg
• GI estimate low
in season
24 spears asparagus, woody HOW TO
ends trimmed STORE
Cooking spray Wrap asparagus in a damp tea
towel and place in a plastic bag.
Garlic dipping sauce Store in the crisper section of the
fridge. Alternatively, stand the
3 Tbsp 97% fat-free mayonnaise
spears in a container filled with
3 Tbsp low-fat Greek-style 1cm cold water. Cover with
PANKO-PARMESAN natural yoghurt a plastic bag and keep
ASPARAGUS WITH 1 Tbsp white wine vinegar in the fridge.
GARLIC DIPPING SAUCE 2 Tbsp chopped flat-leaf parsley
PREPARATION TIME: 15 MINS 1 tsp Dijon mustard
COOKING TIME: 15 MINS 1 clove garlic, crushed 125g pkt Weight Watchers Bacon,
SERVES 6 (AS A CARB SIDE) each piece cut into 3 lengthways
1 Preheat oven to 200°C (fan- 2 bunches asparagus, woody
40g (1/4 cup) wholemeal forced). Line a baking tray with ends trimmed
plain flour baking paper. Place flour in a 2 Tbsp Queen Maple Flavoured
60g egg shallow dish. Put egg in a shallow Syrup (sugar free)
110g (3/4 cup) panko breadcrumbs bowl and whisk well. Put panko, 2 tsp hot water
20g (1/4 cup) finely grated parmesan and pepper in a food 1/2 tsp Dijon mustard or
parmesan processor. Cover and pulse until gluten-free mustard
Freshly ground black pepper mixture is finely chopped. Transfer Pinch cayenne pepper
panko mixture to a shallow dish.
2 Roll each asparagus spear in 1 Place bacon between pieces of
flour. Dip in egg, then roll in the paper towel on a microwave-safe
panko mixture to coat. Place on plate. Cook on High/ 100% for
lined baking tray and sprinkle 11/2-2 minutes or until partially
with any remaining panko cooked. Set aside to cool.
mixture. Spray with oil. Place in 2 Divide asparagus into six
oven and bake for 12-15 minutes portions. Wrap a few pieces of
or until the asparagus is tender bacon around each portion and
and coating is golden. secure with toothpicks. Combine
3 Meanwhile, to make garlic maple syrup, water, mustard and
dipping sauce, combine all the cayenne pepper in a small bowl.
ingredients in a small bowl. 3 Preheat a barbecue grill or
4 Serve asparagus with the chargrill plate on medium. Add
garlic dipping sauce. asparagus bundles and cook for
8-10 minutes, or until bacon is
crispy, turning frequently and
brushing with maple syrup
mixture for the last 2 minutes
of cooking. Remove from grill
and serve warm. ➤
GRILLED ASPARAGUS
WITH BACON AND It’s crunch
MAPLE GLAZE
time with
this veg!
(+ COOLING)
SERVES 6 (AS A NO-CARB SIDE)

GFO
NUTRITION INFO
exchanges 2 • GI estimate
ASPARAGUS,
PRAWN AND
MINT PASTA
Elegant enough for
guests, easy enough
for a midweek meal.
SPRING
ASPARAGUS
TART
Help yourself
to a tasty slice
of spring.
see recipe,
page 67 >>
NUTRITION INFO
PER SERVE 1202kJ,
14.9g (sat. fat 2.6g),
sodium 112mg
• GI estimate low
in season
Good for you

Super low in kilojoules and carbohydrates, asparagus
will have little effect on your blood glucose levels, but will
have a huge effect on your nutrient intake!
HOW
TO PICK
Look for firm, bright
and smooth spears It contains an array of different vitamins and
with closed, minerals required for good health, including vitamin C,
compact tips.
folate, thiamine, riboflavin, niacin and potassium
(to name a few!), plus several phytochemicals
to help support healthy blood vessels.
Summer is the perfect time to indulge in fresh asparagus.

Try one of our tasty recipes, add it to your next stir-fry or toss
through a fresh salad for a different flavour and texture.
Asparagus also makes the perfect accompaniment

to a dip platter in place of crackers.
If you are on a blood-thinning medication and need to

monitor your vitamin K intake, it may be best to keep your
portions small and check with your healthcare team.
NUTRITION INFORMATION
PER 100G (approximately six asparagus spears):
88kJ, protein 2.5g, total fat 0.1g (sat. fat 0g),
carbs 1g, fibre 2g, sodium 2mg • Carb exchanges 0

in season
90g (3/4 cup) reduced-fat
grated mozzarella
Extra basil, to serve (optional)
HOW TO
PREPARE
Snap off any woody ends
1 Preheat a barbecue grill from each spear using your
over medium heat. Spray the forefinger and thumb. Snap
asparagus and onion with the asparagus as close to the
GRILLED ASPARAGUS cooking spray. Add onion to the woody end as possible to
AND ONION CROSTINI barbecue grill and cook, turning minimise any waste.
PREPARATION TIME: 10 MINS occasionally, for 7-10 minutes or
COOKING TIME: 10 MINS until tender, adding the
SERVES 8 (AS A SNACK asparagus for the last 4 minutes,
OR ENTREE) turning occasionally. Transfer to a 170g dried wholemeal linguine
plate and set aside to cool slightly. or gluten-free pasta
2 bunches asparagus, woody 2 Chop the onion and cut the 2 Tbsp extra virgin olive oil
ends trimmed asparagus into 2.5cm pieces. 1 brown onion, finely chopped
3 x 2.5mm-thick slices red onion Combine the onion and basil Freshly ground black pepper
Cooking spray in a small bowl. 125ml (1/2 cup) salt-reduced chicken
2 Tbsp shredded basil 3 Meanwhile, hollow out the stock or gluten-free stock
30cm (200g) sourdough baguette inside of the bread halves, leaving 1 Tbsp freshly squeezed lemon juice
or gluten-free baguette, halved a 1.5cm shell. Add the bread 1 Tbsp light margarine
horizontally (see Cook’s tip) halves cut-side down to the grill. 60g (2/3 cup) finely shredded
Grill for 1-2 minutes or until parmesan
lightly toasted. Remove from grill. 500g green prawns, peeled and
4 Fill the bread halves with the deveined, leaving tails intact
onion mixture and asparagus. 2 garlic cloves, crushed
Sprinkle with cheese and return 2 bunches asparagus,
to the barbecue. Cover and cook woody ends trimmed
for 1-2 minutes or until bottoms Olive oil cooking spray
are toasted and cheese is melted. 1 tsp finely grated lemon zest
Cut into slices and top with extra 2 Tbsp chopped mint
basil, if you like.
1 Cook pasta in a large saucepan
COOK’S TIP of boiling water for 5 minutes.
Use any leftover bread to make Drain well, reserving 160ml (2/3
breadcrumbs. You can seal them cup) of cooking water. Set aside.
in a snaplock bag and freeze 2 Heat half of the oil in a large
for up to 3 months. non-stick frying pan over medium
heat. Add onion and cook, stirring
occasionally, for 6-7 minutes or
until the onion softens.
3 Add the linguine, reserved
pasta water and pepper to the
pan. Cook for 4 minutes or until
pasta is just tender and most of
the water is absorbed, stirring
often. Add stock, lemon juice,
ASPARAGUS, PRAWN margarine and half the parmesan.
AND MINT PASTA Cook, stirring, for 2 minutes.
PREPARATION TIME: 20 MINS 4 Meanwhile, preheat a barbecue
COOKING TIME: 20 MINS grill or chargrill on medium-high.
SERVES 4 (AS A MAIN) Toss the prawns, garlic, remaining

in season
oil and pepper in a bowl. Thread Pastry
the prawns onto 4 x 30cm 115g (3/4 cup) wholemeal
skewers, leaving a small gap plain flour
between each prawn. Spray 75g (1/2 cup) plain flour
asparagus with cooking spray. 2 Tbsp light margarine
Add the prawn skewers and 2 Tbsp canola oil
asparagus to the grill. Cook for 3-4 Tbsp cold water
4-6 minutes, turning once, or
until prawns are cooked and 1 To make pastry, combine the
asparagus is tender crisp. flours in a medium bowl. Add
5 Cut the tips from asparagus margarine and use fingertips to
and cut stalks into 2.5cm pieces. rub in until well combined. Pour
Stir asparagus into the linguine in the oil and mix to combine.
mixture and heat through. Add the water, 1 tablespoon at a
Serve topped with the prawns, time, mixing until the dough
remaining parmesan, lemon starts to come together. Turn out
zest and mint. onto a lightly floured surface and
bring together to form a ball.
COOK’S TIP 2 Preheat oven to190°C (fan-
If using wooden skewers, soak forced). Roll out pastry on a lightly
in cold water for 30 minutes floured surface to line a 34cm x
to prevent them burning. 11.5cm (base measurement) tart
tin with removable base. Place
pastry in tart tin, pressing into
corners. Trim and discard edges.
Top pastry with baking paper and
fill with baking beans or raw rice.
Bake for 20 minutes. Remove
baking paper and beans. Cook
pastry for a further 5 minutes or
Helps to
until cooked through. Set aside
RECIPES LAURA MARZEN, ALISON ROBERTS, SHANNON LAVERY (DIETITIAN)
SPRING on a wire rack to cool.

ASPARAGUS TART 3 Line a baking tray with baking
PREPARATION TIME: 30 MINS paper. Place asparagus and
regulate
PHOTOGRAPHY BLAINE MOATS STYLING JENNIFER PETERSON
(+ COOLING) shallots on tray and spray with
blood sugar,
COOKING TIME: 50 MINS cooking spray. Bake for 5 minutes.
SERVES 6 (AS A LIGHT MEAL) 4 Meanwhile, whisk milk and
maintain
goat’s cheese in a medium bowl.
2 bunches asparagus, woody ends Whisk in flour. Add eggs, thyme
blood
trimmed, cut into 3cm pieces and pepper. Whisk to combine.
4 green shallots, trimmed, 5 Place tart tin on a baking tray
pressure,
thinly sliced lined with baking paper. Arrange
Cooking spray asparagus and shallots over
and control
2 Tbsp skim milk pastry shell. Pour over cheese
30g goat’s cheese mixture. Bake for 20 minutes or
1 Tbsp wholemeal plain flour until the filling is set and golden
5 x 60g eggs, lightly whisked
1 tsp finely chopped thyme,
brown. Set aside in the tin on
a wire rack to cool for 10 minutes. blood lipid
plus extra, to serve
Freshly ground black pepper
2 radishes, trimmed, thinly sliced
6 To serve, remove side from tin.
Top with radishes and extra
thyme leaves. Drizzle with a little
levels.
Balsamic glaze, to serve balsamic glaze and serve. ■

celebrity food
Fast Ed’s
salad special
BHG TV’s ‘Fast Ed’ Halmagyi delivers a deliciously easy
salad that’s perfect for a picnic or backyard barbecue
Summer party food is often 1 lebanese cucumber, with a small knife, leaving skin
delicious, but not necessarily the coarsely grated intact, then remove connecting
healthiest option. This recipe 2 Tbsp sunflower seeds, chopped membranes and dice the flesh.
proves you really can have both. 1 Tbsp dried cranberries, chopped 2 Put diced grapefruit,
Introducing this amazing salad 2 green shallots, finely sliced chicken, cucumber, sunflower
– it’s colourful, tasty and really ½ bunch dill, leaves picked, seeds, cranberries, shallots,
good for you. Plus, it’s terrific for finely chopped dill and basil in a small bowl.
alfresco entertaining at home or ½ bunch basil, leaves picked and Toss to combine.
in the park. shredded 3 Whisk yoghurt, Worcestershire
130g (½ cup) low-fat Greek-style sauce, honey and garlic together
GRAPEFRUIT CHICKEN
RECIPE ED HALMAGYI PHOTOGRAPHY ANDRE MARTIN STYLING

natural yoghurt in a small bowl. Pour dressing
CUP SALAD 2 tsp Worcestershire sauce over the grapefruit mixture and
STEPHANIE SOUVLIS FOOD PREPARATION MANDY SINCLAIR

PREPARATION TIME: 20 MINS 2 tsp honey toss well to combine.
SERVES 4 (AS A LIGHT MEAL) 2 cloves garlic, crushed 4 Spoon the grapefruit
Micro herbs, to serve (optional) mixture evenly between
4 pink grapefruit grapefruit shells. Top with
2 cups shredded cooked barbecue 1 Use a sharp knife to cut the micro herbs, if you like.
chicken top third off the grapefruit, then
cut a small slice off the bottom COOK’S TIP
so grapefruit will sit upright on a Make sure you remove the skin
plate. Cut between rind and flesh and stuffing before shredding
the chicken.
SEE MORE OF ‘FAST ED’

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

How our
food works
for you
see page 74
NUTRITION INFO
PER SERVE 1290kJ,
protein 28g, total fat 9.7g
(sat. fat 2.6g), carbs 22g,
• GI estimate low
Plan your week,
Wondering SUNDAY MONDAY TUESDAY WEDNESDAY
what to eat
this week?
Try these
delicious
meal ideas
H2O Start each day with a glass of water. You should have 6-10 glasses a day
Breakfast 2 poached eggs on

2 slices wholegrain
Lychee
and banana
Mango and
passionfruit
Herbed cottage
cheese and
sourdough toast, smoothie bircher muesli salmon on rye
plus small (page 73) (page 73) (page 73)
skim latte
Optional 1 piece seasonal

fruit
30g nuts 4 Vita-Weats, 40g
reduced-fat cheddar
1 piece seasonal
fruit
snack and sliced tomato
Lunch Raspberry,
avocado, mango
Prepare for the busy week to come by chopping up 10 cups
of mixed salad at the beginning of the week and then storing
and tofu salad it in the fridge. Each day, portion out 2 cups of the salad and
(page 26) then add in a lean protein (eg, 95g canned tuna/salmon, 60g
sliced chicken breast or roast beef, 40g reduced-fat
WORDS SHANNON LAVERY (DIETITIAN) PHOTOGRAPHY GETTY IMAGES

Optional 1 slice raisin
toast with 1 tsp
2 Ryvita
crispbreads
175g tub Yoplait
Formé yoghurt
1 wholemeal
crumpet with
snack margarine topped with and a kiwi fruit 1 tsp 100%
sliced tomato fruit jam
Dinner Marinated pork

with corn and salad
Caramelised
onion and vegie
Miso roasted
eggplant with char-
Avocado,
corn and prawn
(recipe page 36) pizza (page 36) grilled beef (page salad (page 36)
Pictured above Pictured above 37) Pictured above Pictured above
Alcohol If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to
Optional ½ cup fruit salad

+ ½ cup non-fat
Tropical frozen
yoghurt pops
1 piece seasonal
fruit
Mango and
coconut mousse
dessert Chobani yoghurt (page 26) (page 27)
Exercise Aim for 20-60 minutes of moderate exercise each day.

it’s easy!
THURSDAY FRIDAY SATURDAY
The
sauce
sauce on
depending on your exercise levels
This menu planner has been created by a dietitian and exercise physiologist for the average person with diabetes. If you have special needs,
Sauces, mustards, gravies, dressings

2 eggs scrambled 1 cup fruit salad + Mango and and other condiments are a great
please consult your own dietitian. Check the product packaging or the nutrition info boxes near our recipes for nutritional analysis.
(with lite milk), 200g non-fat passionfruit

way to add extra flavour to a basic
sautéed mushrooms Chobani bircher
and 2 slices yoghurt muesli meal. However, a healthy meal can
grain toast (page 73) be sabotaged by choosing the wrong
condiment in the wrong portions.
175g tub Yoplait 1 cup carrot and 1 apple with 1 Tbsp Choose condiments that add
Formé yoghurt and celery sticks with Sanitarium Natural nutrients and health benefits to
5 strawberries Chobani Meze dip Peanut Butter your meal. Steer away from those
high in added sugar, salt (sodium)
cheddar, 120g reduced-fat ricotta, 30g Avocado, and saturated fats, or that add
nuts or 2 hard-boiled eggs) and a low- tomato and feta minimal to no nutritional benefit.
GI carb (eg, small grain roll, wholegrain bruschetta (page In any case, always keep your
wrap, 2/3 cup cooked quinoa or 2/3 cup 48), plus 30g nuts portion small (maximum
legumes) 1 tablespoon); condiments
are meant to boost taste,
4 Vita-Weats, 1 piece seasonal 1 cup homemade but you don’t want to
40g reduced-fat fruit popcorn mixed override the natural
cheddar and with 30g sliced flavours in your meal.
sliced tomato dried apricots Try to use more
herbs and spices in your
Lemongrass, thyme Fish and slaw Chilli con cooking, and make these
and garlic chicken burgers (page 37) carne (page 38) simple swaps to improve the
skewers (page 38) Pictured above Pictured above
nutritional profile of your meal:
Pictured above
• Swap barbecue, tomato or
HP sauce for tomato salsa
have a couple of alcohol-free days a week • Swap creamy/mayonnaise-
based salad dressings for olive
Mango, coconut, 62g tub Nestlé Tropical frozen oil and balsamic vinegar
raspberry and Soleil Chocolate yoghurt pops • Swap dijonnaise for wholegrain
mint slushy (non- Mousse (page 26) seeded mustard or hummus
alcoholic version) • Swap sweet chilli for chilli
(page 26) or tabasco sauce
• Swap soy sauce for tamari
Always discuss your exercise plans with your doctor first • Swap gravy for apple sauce. ■

cook’s tips
Food bites
All the tips, tricks and inside
knowledge for healthy cooking, DL
brought to you by our food loves
editor, Alison Roberts
SUPERMARKET CRUSH
DRINKS AWAY!
It can be easy to overindulge Get spready
leading up to the festive Nuttvia, the new
time of year, so to help chocolate hazelnut
stay on track, try replacing spread, has 97 per cent
a glass of wine with a wine I grow less sugar than similar
glass filled with soda water,
a few slices of lime, sliced my own spreads and contains no
palm oil. It passes the very
strawberries, a few frozen vegetables important kids taste test,
and herbs.
raspberries and a few torn but don’t forget it does
mint leaves. You can even still contain some carbs,
throw in a dash of diet lime
or diet lemon, lime and bitters
I like being so use in moderation. RRP
$5.95 for a 350g jar.
cordial. Another idea is to replace able to tell Available at Coles
the strawberries with thin slices
of peach and the lime with lemon people that and leading
independent
or orange slices. This way you will the lunch retailers.
I’m serving
feel like you are still involved
in the festivities and can
indulge in a few glasses
without the guilt!
started out
as a seed in
my yard.
- Curtis Stone, chef
QUICK BREKKIE IDEAS
60
SECOND
LYCHEE AND
BANANA SMOOTHIE
Put 80g (1/2 cup) drained canned
lychees, 1 medium ripe banana,
200ml almond milk, 170g tub
SNACK OR Chobani coconut yoghurt, 1 tsp
DESSERT chia seeds, 1/3 cup ice cubes and 1/2 tsp
vanilla essence in a blender. Cover
Spread 2 tsp and blend until smooth. Serves 1.
Nuttvia hazelnut
PER SERVE 1610kJ, protein 16g, total fat 10.6g
KITCHEN TIP spread over 1 (sat. fat 2.8g), carbs 50g, fibre 8g, sodium 198mg
Stacked up slice toasted fruit • Carb exchanges 3½ • GI estimate low • Gluten free
Wiltshire’s new range bread. Top with 3

of Smart Stack cookware sliced strawberries HERBED COTTAGE CHEESE
has hit the shelves. Both and 1 tsp AND SALMON ON RYE
sets have compact stacking Combine 130g (1/2 cup) low-fat cottage
lids with tempered, partial
shredded cheese, zest of 1/2 a small lemon, 1 Tbsp
glass, making for easier coconut. Serves finely chopped dill and freshly ground
storage. They’re suitable 1 as a snack. black pepper in a small bowl. Spread
for all cooktops, are cottage cheese over 2 slices Bürgen rye
dishwasher-safe and PER SERVE 590kJ, bread (or gluten-free bread). Top with
PHOTOGRAPHY BRETT STEVENS, GETTY IMAGES
have a five-year warranty. protein 3g, total fat 4.8g 1 cup watercress and 50g sliced salt-
Available in an eight-piece (sat. fat 1.9g), carbs 21g, reduced smoked salmon. Serves 1.
saucepan set (which fibre 2g, sodium 68mg
FOOD PREPARATION THERESSA KLEIN
includes three saucepans PER SERVE 1770kJ, protein 35g, total
• GI estimate low
STYLING MARIE-HELENE CLAUZON
with lids and two spoons) fat 10.9g (sat. fat 3.6g), carbs 40g,
and a six-piece PFOA-free, fibre 7g, sodium 793mg • Carb
two-layer, ultra non-stick exchanges 2½ • GI estimate low
coating frying pan set • Gluten-free option
(includes two frying
pans with lids and
two turners). RRP MANGO AND PASSIONFRUIT
for each set is BIRCHER MUESLI
$99. Available Put 90g (1 cup) rolled oats and 250ml
at Big W. (1 cup) low-fat milk in a medium
bowl. Cover with plastic wrap and
put in fridge overnight. To serve,
stir in 40g (1/4 cup) low-fat vanilla
yoghurt. Chop 1/2 mango, remove pulp
from 3 passionfruit and chop 125g
strawberries. Stir half the fruit into the
muesli mixture. Divide muesli between
serving bowls. Top with remaining fruit, 2 tsp
honey and 2 tsp pumpkin seeds. Serves 2.
PER SERVE 1540kJ, protein 14g, total fat 7.6g

(sat. fat 2.2g), carbs 54g, fibre 11g, sodium 72mg
• Carb exchanges 3½ • GI estimate low ■

about our food
ASPARAGUS, PRAWN
AND MINT PASTA
Our food
explained
Every recipe in Diabetic Living
is carefully created to help you NUTRITION INFO
enjoy a healthy, balanced diet PER SERVE 1710kJ, protein 27g, total fat
18.7g (sat. fat 5.2g), carbs 29g, fibre 8g,
sodium 520mg • Carb exchanges 2
• GI estimate low • Gluten-free option
Our Nutrition Info boxes sit alongside Serves 2 (as a main) Sugar or sugar
each recipe. Use them to track your We show you whether substitute
nutritional requirements, as well as count a food is designed to In some dishes, you
carbs, carb exchanges and find out whether be a between-meals can use either sugar
a recipe is low-, medium- or high-GI, or snack, breakfast, lunch or a sugar substitute.
gluten free. Easy! Shannon Lavery, Dietitian (a lighter main) or In these cases, we
(above left), Alison Roberts, Food Editor (right) dinner (the main meal give you the nutrition
of the day). When we analysis for both.
say, “as an occasional
PHOTOGRAPHY BLAINE MOATS STYLING JENNIFER PETERSON

dish”, it should only be Choice of
YOUR DAILY ALLOWANCE GUIDE eaten as a treat, such ingredients
as once a fortnight. When we give you
With this guide, you can create the perfect
the choice of two
eating plan for your needs
Brand names different ingredients,
We sometimes use we analyse only
To maintain your weight* To lose weight* product names so it’s the first one.
Kilojoules 8700kJ Kilojoules 6000kJ easy for you to find
Protein 80g Protein 65g nutritionally suitable Carb exchanges
brands when shopping. Using exchanges
Total fat 70g Total fat 45g
CUT OUT & KEEP
makes counting
Saturated fat 24g Saturated fat 15g Optional ingredients your carbs easier:
Carbs 270g Carbs 180g Whenever we list an one exchange =
Fibre 30g Fibre 30g ingredient as optional, 15g of carbs. Aim
it isn’t included in the for 1-2 exchanges
Sodium Less than 2300mg Sodium Less than 2300mg nutrition analysis and in every snack and
it’s up to you if you 1-4 exchanges in
✁
* These figures are a guide only. To find out your individual

nutritional needs, please see your dietitian. want to use it. each meal. ■

y
YOUR ULTIMATE SLIM-DOWN SPECIAL
hea l t hBEGINS
NOW
It’s never too late

to take control
of your health.
So take the first
step by turning
the page to our
slimming special!

slim-down special
y
WHY IT’S TIME
t u m mTO TAME YOUR
Do you – or a loved one – need a little

bit of motivation to get those love
handles under control? The experts
explain why trimming that tummy
can be a literal lifesaver…
Here’s the truth – it can Joseph Proietto from the
be a lot trickier to manage University of Melbourne.
your diabetes when you are “This can cause fatty liver. It
carrying around excess weight. also stimulates excess glucose,
And, when that weight is sitting which goes to the beta cells in
around your belly, you are also the pancreas that control insulin
exposed to other complications function and damages them.”
with health, such as high blood Visceral fat also produces
pressure, heart attack and harmful inflammatory
stroke. That’s why there has chemicals. “These are linked
never been a better time than to conditions like diabetes
right now to take some action and heart disease, and may
against the belly bulge. contribute to compromised
immunity and less healthy
Why is belly fat bad for organ function,” explains
me and my diabetes? Professor Proietto.
There are two kinds of belly fat – turn to page 82 for more
– subcutaneous and visceral. What actually causes information. In addition, having
Subcutaneous fat is that jiggle belly fat? higher concentrations of the
that’s right under your skin. While some people are more stress hormone cortisol in your
While it may be annoying, it prone to accumulating belly fat blood encourages the storage
is relatively benign. Visceral than others – particularly men of excess energy as visceral fat,
fat, which is the fat that you and post-menopausal women explains Associate Professor
cannot see, is a different story. – eating too much and exercising Stephen Boutcher from the
“Visceral fat continuously too little carries most of the University of New South Wales.
releases free fatty acids into blame for an expanding waistline. “High cortisol is caused by poor
the bloodstream,” explains Certain medications can also sleep, work stress, depression
endocrinologist Professor cause your waistline to expand and smoking,” he says, so it is

Measure up
As the circumference
of your waist is a good
indicator of your body
fat – in particular, of your
internal fat deposits – it
is important to know
how you measure up.
Australian government
guidelines suggest that
women have a high risk
of developing weight-
related conditions, such
as heart attack and type
2 diabetes, if their waists
are equal to or more than
88cm. Men are at a high
Regularly risk of developing these
check how conditions when their

waists are equal to or
you measure more than 102cm.
up to ensure To get a gauge of

you do not your risk levels,
the government
hold excess recommends
visceral fat measuring your waist

circumference by:
STEP 1 Placing the
tape measure directly
on your skin, or over
no more than one layer
of light clothing. (The
correct place to measure
your waist is halfway
between your lowest
TOP TIP rib and the top
Make sure the tape of your hipbone.
is snug, without This is roughly
squeezing the in line with your
important to consider all of and exercise regime skin. belly button.)
these factors if you want to can help you lose weight STEP 2 Breathing
reduce visceral fat. and give your diabetes out normally and
management a boost at the measuring.

You’ve got my attention – what
WORDS STEPHANIE OSFIELD
same time. While talking

can I do about my belly fat? to your care team is the
The good news – and yes, there first step in getting your
is good news – is you don’t have belly under control, this
to completely overhaul your special will help arm
lifestyle to get rid of unhealthy you with all the vital
belly fat. Making small but information you need to
powerful changes to your diet kick your weight-loss goals! ➤

Ready, set, GO!
Ready to budge the bulge?
Maximise your motivation
with these top tips!
1
Start small One way to marry
change and motivation at the
beginning of your journey is to
ask yourself what you are prepared
to change. Target the little things
first – like cutting back on the spoon
of sugar you have in your morning
cuppa, or swapping half an hour
of television time for half an hour of
incidental exercise (think cleaning
the house or doing a spot of
gardening). Kicking these small
goals will fire your resolve to achieve
3
your bigger-picture targets.
2
to eat more healthily”, instead plan Avoid deadlines Here’s the
Be specific Building on from to eat one extra serve of vegies each truth – losing weight, remaking
the last point, make a list of day, or switch to eating bread three your habits and implementing
small, specific changes that days a week, rather than seven. long-term lifestyle changes is not
you’d like to make – and stick to Writing goals down in this way makes an overnight process. Maintain
them. So, instead of saying “I’d like them easier to track and achieve! your motivation by avoiding setting
deadlines on when you want to
achieve certain goals.
Your get-started check

list 4
Celebrate victories Don’t
forget to celebrate your wins
TYPE 1 – not just wins on the scale,
• If you’re on set insu but goals like joining the gym, or
lin doses, work ou
to eat. Speak to yo t how much less walking for two kilometres without
ur GP, endocrinol you plan
about the amount ogist or diabetes stopping, or being able to cut back
of insulin you will educator
• If you already adju need to take.
on your medication as a result of your
st your insulin to
reduce your mea your carb intake,
ltime doses as yo weight loss. It all counts!
the direction of yo u eat less – unde
r
• Have frequent hyur care team.
pos (low blood gl
levels (BGLs))? Sp ucose
eak to your care
lots of jelly bean team, as eating
s will not help with
weight loss!
TYPE 2
• If you are taking m
edications that ca
hypos – such as su n cause
lphonylureas or in
– speak with your sulin
doctor or diabet
about whether yo es educator
ur doses will need
adjusted as you m to be
ake changes to yo
ur lifestyle.
slim-down special
GET
FITTER
FAST E R
Fast-tracking Have you heard of interval
training? This is where
“The idea is to up the intensity
for a short period of time (known
your fitness and you alternate periods of low- as an interval) so your heart rate
weight loss could intensity exercise (such as
walking) with high-intensity
rises, then return to a regular
pace (where your heart rate
be easy as adding exercise (like jogging). Research comes down to a moderate level)
intervals to your
has shown that this type of to allow you to complete an
workout burns more kilojoules active recovery,” says DL exercise
favourite workout in a short space of time than
doing regular cardio workouts.
physiologist Christine Armarego.
“This is repeated throughout the
For example, doing 15 minutes workout.” The upshot of interval
of high-intensity exercise will training is it gets you fitter, faster,
boost your fitness more than without pushing you so hard you
jogging for an hour. risk injury. Got to love that! ➤

Here’s how you can give it a go:
2
1
SWIMMING
Combine 10-20 laps of swimming with
other water exercises:
Kicking only Using a kickboard for
WALKING balance, add a lap of fast kicking then
swim 3-5 laps of regular swimming.
Start by adding intervals of power walking – as fast Arms only For 3-5 laps of every 10-20
as you can walk – or jogging for up to 30 seconds. laps, use your arms to propel you
Do this at least six times during a 30-minute walk. down the pool, while holding a buoy
Then, when you get comfortable with interval between your legs to keep you afloat.
training, intensify your workout so you’re doing Sprints Add a half- or a full-lap sprint
10-12 speedy intervals over 30 minutes, about of a stroke, for 3-5 laps of every 10-20
one interval every 2.5-3 minutes. You can time laps that you swim.
these fast intervals using the stopwatch on your Alternate strokes Add a sprint lap
mobile phone, or the second hand on your watch. of one stroke, and then perform 3-5
3
laps of another stroke.
CYCLING
TRY THESE:
Flat road Add in 6-8 of your fastest sprints
for 30-60 seconds in a 30-minute workout.
Gentle hills Include 3-6 gentle hills that
allow for a seated climb during the course
of a 30-minute workout.
Big hills Add in 2-4 big hills for a standing
climb in your 30-minute workout. When
doing a combination of hills and flat
roads, use distant landmarks, like houses,
to give you something to aim towards
during intervals of speed.

slim-down special
YOUR GET-
STARTED WITH
EXERCISE
checklist
TYPE 1
Consult your doctor before
trying out a new exercise
regimen. They can help you pick
something suitable and safe.
Make sure your BGLS are
at 6mmol/L before you
start, and check them regularly
during exercise.
Keep hypos at bay by having
4
a bottle of water handy at all
times, and make sure your stash of
fast-acting carbs is close by.
TYPE 2
Having type 2 can make you
more susceptible to nerve
damage and circulation problems
in your feet, so get them checked
by a GP or podiatrist before starting
a new exercise program.
Stop any activity that causes
WORDS STEPHANIE OSFIELD PHOTOGRAPHY GETTY IMAGES
you pain or discomfort, and

make note of particular symptoms.
Don’t be afraid to discuss any
symptoms that trouble you with
your doctor.
CIRCUIT TRAINING Keep a bottle of water

nearby so you don’t get
Circuit training is basically interval training, but with dehydrated while exercising. ➤
resistance exercises and cardio in the same session. This
means you can complete a set of weights in a chair, then
do 1-2 minutes of cycling, jogging or marching on the spot.
For added intensity, do a different cardio and resistance
exercise at each station. Or you can add in intervals of cardio
in between doing sets of resistance – such as periods of
marching on the spot in between doing sets of hand weights.
slim-down special
a t i
medicMATTER
WHY
o n s
DIABETES MEDICATIONS BETA-BLOCKERS
Think your meds Thanks – or rather, no thanks! Beta-blockers, which are taken
may be behind – to the impact they have on
your hormones, both insulin
to manage high blood pressure,
can reduce your body’s ability to
your expanding and sulphonylureas used to burn kilojoules. In addition,
waistline? You treat type 2 can lead to weight
gain, says nurse practitioner
they can slow your heart rate,
which depletes energy levels.
could be right Giuliana Murfet. In addition,
– take a look people with insulin-managed
diabetes can experience
THE FIX
Reducing your salt intake is
at some of the weight gain if they frequently a great way to reduce your
common culprits
overcorrect hypoglycaemia. need for beta-blockers. Why?
Because “high-salt diets increase
behind weight THE FIX
The best way to combat this
blood pressure, forcing your
heart to work harder”, explains
gain, and find type of weight gain is to go back GP Dr Brian Morton. Also,
expert solutions to basics by adjusting your diet try slowing your breathing

and moving more. “Minimise to 10 breaths per minute.
for managing your your intake of salt, sugar and According to research, doing
medications and saturated fat, as well as takeaway
and processed foods,” advises
this for 15 minutes every day
can lower your blood pressure,
your middle dietitian Aloysa Hourigan. Keep which may in turn reduce your
yourself feeling fuller for longer need for medication.
with low-GI foods – think lean
proteins, wholegrains, fresh CORTICOSTEROIDS
vegies and fruit, and low-fat “Oral steroids – which are
dairy. Look for opportunities used to treat conditions such
to move beyond structured as asthma and rheumatoid
exercise. Gardening, doing arthritis – can cause weight
housework, getting off the gain by increasing appetite,”
bus one stop earlier – every bit explains pharmacist Dr John
counts! And aim to stick to 15g Bell. In addition to an expanding
of fast-acting carbohydrates waistline, telltale signs of
when treating lows. steroid-related weight gain

include fat deposits around your effect on glucose metabolism,
face and the back of your neck. explains why people taking
SSRIs have a higher risk of
THE FIX developing type 2 diabetes.
• For asthma To ward off
asthma-inducing dust mites, THE FIX
regularly wash your sheets, “Ensuring that your BGLs
sweep your floors, and vacuum don’t drop can help to stabilise
carpets. Tackle any mould your mood, and promote
infestations you find around feelings of calm,” explains
the house, as mould spores can Dr Morton. Exercise also
intensify asthma symptoms, has mood-boosting properties,
warns Dr Morton. Additionally, so aim to move for at least
certain chemicals – such as 30 minutes a day – to find
sulphites and tartrazine – inspiration on achieving this,
that are found in some foods turn to page 80.
can trigger asthma attacks.
Try eliminating them for HEADACHE TABLETS
several months before Certain medications used to
reintroducing them one treat headaches – including
at a time to see if they are ibuprofen, which is a common
behind the asthma attacks. ingredient in over-the-counter
• For arthritis: Studies headache tablets – can cause
suggest that eating ginger weight gain in some people.
and curcumin (the active This is because these
ingredient in turmeric) can medications can stimulate
help to ease the pain and the hunger hormones that
inflammation of arthritis, increase your appetite.
so try adding these delish
winners to your next meal. THE FIX
Identifying what it is that
ANTIDEPRESSANTS triggers your headache – such
Many people who take as eating certain foods – can
Selective Serotonin Reuptake help you get ahead of the need
Inhibitor (SSRI) antidepressants to take tablets, says Dr Morton.
report weight gain. According Drinking chamomile tea can also
to US research, this weight relieve the muscle spasms that
increase, along with an adverse characterise migraines. ➤

slim-down special
LOSE WEIGHT
sleep
WHILE YOU
Did you know that better zzzs can help

you lose weight? Here are five ways to
help shape up your sleep and slim down!
There’s a lot to love about interval training a try.
getting a good night’s sleep. “Alternating periods of high-
In addition to boosting your intensity exercise with low helps
mood, “studies show a strong the body produce catecholamines
link between sleep deficit and the – chemicals that turn on the
development or worsening of body’s fat-burning process,” computer use for several
diabetes”, says Professor Michael says Assoc Prof Boutcher. For hours before bedtime. And
Hensley from John Hunter tips on adding intervals to your avoid other distractions by
Hospital in NSW. “And too little workout, turn to page 80. switching off your mobile
sleep increases your risk of phone and tablet, too.
weight gain due to changes in 2 Turn off technology
hormones that can increase both According to Siobhan Banks, 3 Have an early dinner
fat storage and appetite.” associate professor at the Eating about four hours before
To help you nod off faster and University of South Australia’s bedtime is another way of
enjoy a better night’s rest, try Centre for Sleep Research, safeguarding your zzzs,
these sleep-friendly solutions the bright lights in as having late meals
before bedtime. your computer can can raise your body
interfere with your temperature, which
1 Get moving! body’s ability to in turn affects your
Studies show that getting regular produce melatonin ability to fall asleep.
exercise leads to sound sleep and – a hormone that In addition, cutting
a slimmer waistline. One of the helps to facilitate back on late dinners
best ways to get results is to give sleep. Her tip? Avoid can help you avoid
Cut stress,
slim down
Fact: when you experience
stress, your body releases
adrenaline and cortisol – two
hormones that cause you to feel
hungry and to start stockpiling
fat. “This may be stored in the
most active fat cells around
the abdomen, which are highly
sensitive to stress hormone
receptors,” says endocrinologist
Dr John Wentworth. Luckily,
you can drastically reduce stress
levels with just a few small
lifestyle tweaks like…
GETTING BACK TO NATURE

Research from the University
of Rochester says that taking
a 20-minute “nature break”
helps you feel more energised
and alive and improves your
sense of wellbeing. Give it a go!
HUGGING IT OUT Scientists

from the University of Vienna
found hugging helps to reduce
blood pressure, makes you feel
cared for, and also connects you
the indigestion that comes actually causes a temperature to the ones you love.
with laying down on a full drop, which can help sleep

stomach, explains dietitian onset,” explains Banks. GIVING NEGATIVITY THE
Melanie McGrice.
5 Enjoy an al fresco brekkie
FLICK Research suggests we are
4 Keep your cool

genetically hardwired to focus
“A morning dose of on negativity. Beat your
Ensuring that your bedroom sunlight helps biology by focusing
is cool and dark will help to synchronise your on good things in
enhance the quality of your sleep. hormones with life – try talking
Switch off any electric blankets light and dark, about or
you may use, remove any extra so that you get writing
layers of clothing before you hit tired in the down three
the hay, and further make sure evening and positive
that there’s no light coming in have more experiences
from the street. It’s also good alertness in the that you’ve
to have a relaxing soak in a morning,” had at the end
warm – not hot – bath close explains Banks. of each day.
to your bedtime. “The warmth Win-win! ➤

stretch
YOURSELF
SLIM
Bow-tie
bands
These colour-coded
rubber latex tubes
allow you to control the
exercise intensity. Red
is typically the most
difficult, with medium to
heavy resistance. Green
offers medium resistance.
Yellow bands are usually
the easiest and the best
choice for beginners.
Several companies sell all
three bands together.
slim-down special
Get fit and cut fat

in the comfort of
your lounge room
using this super
cheap – and super
effective – workout
Resistance training is your RHOMBOID

secret weight-loss weapon, SQUEEZE
says exercise physiologist John
Felton. Why? Whether you lift Stand or sit for this back-
weights, use resistance bands strengthening exercise
or work with your own body
weight – think sit-ups and STEP 1 Hold tubing with
the arms extended at chest
push-ups – you are building lean height, one handle in each
muscle tissue, which helps you hand. Keep elbows soft.
burn kilojoules, even when STEP 2 Grasp handles with
you’re not exercising. Resistance palms facing in and pull the
exercise also helps to improve handles apart, focusing on
your body’s responsiveness to the muscles between your
insulin, which, in turn, enables shoulder blades. Return to
starting position. Perform
better blood glucose regulation.
12-15 repetitions.
SHOULDER
RAISE
This exercise improves
shoulder strength
STEP 1 Stand with feet shoulder-

width apart, grasping a handle in
one hand with your palm facing
down. Place the other handle
under the arch of the opposite foot,
holding the handle at waist height.
STEP 2 Pull the handle up towards
your shoulder, allowing the elbow
to rise up and out to the side.
Lift to shoulder height and then
release down to starting position.
Repeat 8-10 times and then
switch arms. ➤

slim-down special
STANDING
SIDE LEG LIFT
This move tones your core
and increases hip strength
STEP 1 Place the tubing

under the arch and over
the shoelaces of each foot.
Standing with your feet
hip-width apart, keep the
tubing under tension –
don’t let it go slack.
STEP 2 Flex your knees and
hips slightly, stabilising your
torso with your abdominal
muscles as you lift your leg
to the side, about 15-30cm
from the floor. Use
your hip to lift the
leg with control.
Do 8-10 BEFORE
repetitions YOU START
and then • Check for possible nicks
switch legs. or wear in the tubing
• Be sure the tubing is secure
in your hand or around your
feet during exercises
• Maintain tension in the tubing
by not allowing it to snap
back or become slack
during exercises
BICEPS CURL
Strengthen the muscles
on the front of your upper
arms with this move. It also
improves grip strength
STEP 1 Stand in a staggered

stance and place one handle
under the arch of the front foot.
Grasp the other handle with the
opposite hand and straighten
that arm alongside your body.
STEP 2 Bend the elbow and
bring it towards your chest
while keeping your working arm
close to the side of the body.
Perform 12-15 repetitions and
then switch feet and arms.
STANDING
LATERAL
This exercise works
muscles that support
your spine
STEP 1 Stand with feet

hip-width apart and place
one handle under the
arch of one foot. On the
same side, grab the other
handle with your palm
facing your body.
STEP 2 Lean slightly from
the waist to the opposite
WORDS RENE LEWIS-MCCORMICK
PHOTOGRAPHY ADAM ALBRIGHT
side until you feel muscle

tension, and then return
to the upright standing
position. Perform 10-12
repetitions and then
switch sides. ■

slim-down special
Smarter Speed up
switches
weight loss by
making these
healthy and
tasty swaps
BREAKFAST DINNER
SWAP 200g low-fat
fruit yoghurt
FOR 200g low-fat plain
yoghurt with 50g
frozen berries
SAVE 160kJ, while
cutting added sugars and
boosting your fruit intake
SWAP A ham and

cheese croissant
FOR A wholegrain English
muffin topped with SWAP A serve (150g)
low-fat ricotta and tomato of hot chips
SAVE About 400kJ FOR A jacket potato with
and 12g of fat a dollop of low-fat Greek-
style plain yoghurt
SAVE Almost 500kJ, 8g of fat
LUNCH
and 450mg of sodium
SWAP Campbell’s Chunky

Ham & Pea Soup
FOR Campbell’s Country
Ladle Minestrone
SAVE 200kJ while cutting
your processed meat intake
SWAP A ham, cheese and

tomato sandwich on white
FOR A cheese and salad
sandwich on wholegrain
SAVE 135kJ and 280mg of SWAP 50g nachos
sodium, and add more than FOR 2 tacos
double the fibre SAVE 660kJ and 10g fat
Drink
TOP TIP
eer might
rb b
While low-ca mer option, it
a sl im
wisely
sound like lcohol content to
a
has a similar Since alcohol has
regula r beer. than
les per gram
more kilojou or low-alcohol
carbs, light er option if
beer is a bett atching Just how many
you are w
your weight. kilojoules are in that
cheeky mid-week glass
of bubbles? Get in the
know to make smarter,
slimmer choices
1 STUBBIE (375ML)
FULL-STRENGTH BEER
570kJ
1 STUBBIE (375ML)
LOW-CARB BEER
450kJ
1 STUBBIE (375ML)
LIGHT OR LOW-
ALCOHOL BEER
390kJ
COFFEE BREAK
1 MEDIUM GLASS
(160ML) SPARKLING
WINE
SWAP A Gloria Jean’s small 500kJ
caffe mocha
FOR A Gloria Jean’s small
cappuccino 1 MEDIUM GLASS
SAVE More than 250kJ
(160ML) RED OR
and 10g of carbs
WHITE WINE
450kJ
1 GLASS (200ML)
DRY CIDER
320kJ
SWAP 1 Arnott’s
chocolate Tim Tam
FOR 2 squares of dark 1 GLASS (200ML)
chocolate SWEET CIDER
SAVE 250kJ, cut saturated 440kJ
fat and sugar, and increase
your antioxidant intake (Average values only; will vary
depending on brand) ■

slim-down special
BREAKFAST
There’s nothing MELON BOWL
FRUIT SALAD
FRENCH TOAST WITH
BANANA, WALNUTS
more stimulating SERVES 1 AND HONEY
than a healthy Carefully scoop the flesh out of
half a rockmelon. Chop the flesh
SERVES 2
Cut 2 (30g) pieces of low-GI white
morning meal and place in a medium bowl. Add bread in half diagonally. Dip in a
with benefits 125g small strawberries, hulled
and halved, 1 small apple,
mixture of 1 x 60g egg, whisked,
1 tsp cinnamon sugar and 2 Tbsp
quartered, seeded and chopped, skim milk. Heat 2 tsp light
and the pulp of 2 passionfruit to margarine in a large non-stick
the rockmelon. Toss to combine. frying pan over medium heat.
Spoon the fruit mixture back into Add the bread and cook
the rockmelon half. Top with for 2 minutes each side or until
2 tsp pepitas. Serve with golden brown. Place 2 pieces
2 Tbsp low-fat Greek- of bread on each serving plate.
style plain yoghurt. Divide 3 Tbsp Pantalica Smooth
Light Ricotta, 1 small sliced
banana and 20g roughly
chopped walnuts. Drizzle
a little honey over each.
NUTRITION INFO PER

SERVE 1180kJ, protein
11g, total fat 12.5g (sat.
fat 2.1g), carbs 31g, fibre
3g, sodium 238mg
• GI estimate low
NUTRITION INFO
1.1g), carbs 35g, fibre
14g, sodium 71mg
Carb exchanges 2½
• GI estimate low
• Gluten free
PEACH, LYCHEE AND
COCONUT BIRCHER MUESLI
SERVES 2
Combine 50g (½ cup) rolled oats,
2 Tbsp shredded coconut, 1 small
apple, coarsely grated, 170g tub
Chobani 0.5% Plain Yogurt, 80ml
(1⁄3 cup) skim milk and 1 tsp honey in
a medium bowl. Cover and put in the
fridge for 4 hours, or overnight to
soak. Divide muesli between serving
bowls. Top with 1 sliced ripe peach
and 3 lychees, peeled and halved.
Drizzle with another tsp honey. ➤
NUTRITION INFO
MEXICAN-STYLE PER SERVE 1280kJ, protein
SCRAMBLED EGGS 12g, total fat 7.5g (sat. fat
SERVES 1 4.7g), carbs 44g, fibre 7g,
sodium 64mg
Heat ½ tsp light margarine in a small • Carb exchanges 3
non-stick frying pan over medium heat. • GI estimate low
Add 1 small clove garlic, crushed, ½ tsp
finely chopped fresh chilli and 1 Tbsp finely
chopped coriander roots. Cook, stirring,
for 1 minute. Add 2 x 60g eggs whisked
with 2 Tbsp skim milk. Cook, stirring often,
WORDS ALISON ROBERTS; LISA URQUHART (DIETITIAN) PHOTOGRAPHY JOHN PAUL URIZAR
for 2-3 minutes or until egg is just set. Place

2 x 30g pieces toasted sourdough bread
on a serving plate. Spoon the egg mixture
over the bread. Combine 1 small chopped
tomato, 1 Tbsp chopped coriander
leaves and a squeeze of lime. Spoon
STYLING MARIE-HELENE CLAUZON FOOD PREPARATION TINA MCLEISH
over egg mixture and serve.
NUTRITION INFO PER

5g, sodium 482mg
• GI estimate low

slim-down special
BREAKFAST cont...
capsicum strips, 15g (½ cup)
baby spinach, 2 button
mushrooms, sliced, and 1 slice
reduced-fat Swiss cheese
between 2 slices wholemeal
grain bread. Toast in a sandwich
press. Serve.
NUTRITION INFO PER SERVE
1380kJ, protein 19g, total fat
13.8g (sat. fat 5.1g), carbs 28g,
FRUIT AND • GI estimate low
WALNUT OATS
SERVES 1
Cook 30g (1⁄3 cup) rolled oats,
200ml low-fat milk and 60ml
(¼ cup) water in a small saucepan
over a medium heat for
4-5 minutes. Serve with 10g
chopped pitted prunes, 10g
walnuts and 1 small orange,
peeled and cut into segments.
NUTRITION INFO
total fat 12.4g (sat. fat 2.6g), carbs
42g, fibre 9g, sodium 88mg
• Carb exchanges 3 YOGHURT
• GI estimate low CINNAMON BERRIES
SERVES 1
Cook 130g (1 cup) frozen mixed
berries, 2 Tbsp freshly squeezed
orange juice and a pinch of
ground cinnamon in a
microwave dish on medium-high/
70% for 2 minutes. Top with 90g
(1⁄3 cup) low-fat Greek-style plain
yoghurt and 35g (1⁄3 cup)
Crunchola. Serve.
NUTRITION INFO
PER SERVE 1170kJ,
protein 11g,
total fat 5g
HAM, SPINACH AND TOP TIP (sat. fat 1.7g),
MUSHROOM Rolled oats can help carbs 42g,
TOASTIE fibre 10g,
manage high blood sodium 93mg
SERVES 1 glucose levels. • Carb
Layer 30g salt-reduced exchanges 3
ham, 1⁄3 cup roasted red • GI estimate low

LUNCH
Your midday meal
doesn’t need to be
fancy to tick off
all those healthy
requirements
CORN, BUCKWHEAT
AND TOMATO SALAD
WITH CHICKEN
MEATBALLS
SERVES 2 (AS A LIGHT MEAL)
50g (¼ cup) buckwheat

185ml (¾ cup) boiling water
1 corn cob, husk and silk removed
60ml (¼ cup) water
250g grape tomatoes, halved
1 cup basil leaves
30g low-fat feta, crumbled
Chicken meatballs
125g chicken breast mince
1 clove garlic, crushed
1 egg yolk (from 60g egg)
20g (¼ cup) fresh breadcrumbs,
made from day-old grain bread
¼ tsp olive oil
Dressing
½ cup basil leaves, finely chopped
1 clove garlic, crushed
NUTRITION INFO
PER SERVE 1576kJ, 1 tsp extra virgin olive oil
protein 30g, total Freshly squeezed juice of ½ lemon
fat 11.8g (sat. fat
3.3g), carbs 30g, 1 Rinse buckwheat in a sieve
fibre 13g, sodium under cold running water until
271mg.
water runs clear. Transfer to small
• GI estimate low saucepan with the boiling water.
Bring to boil over high heat. ➤
slim-down special
NUTRITION INFO
sodium 478mg
• GI estimate low
ASIAN PRAWN SALAD

WITH LIME AND
CHILLI DRESSING
Heat and crunch combine in a tasty
Asian fusion, see recipe, opposite >>
Reduce heat to medium and cook, 1 tsp caster sugar Chic Peas
partially covered, for 25 minutes or ½ tsp fish sauce Freshly ground black pepper, to
until tender. Drain and rinse well. serve
2 Meanwhile, put corn and 1 To make dressing, put lime
water in a shallow microwave zest, juice, oil, chilli, caster sugar 1 Heat oil in a large saucepan
bowl. Cover and cook on high/ and fish sauce in a small bowl. over a medium heat. Add onion
100% for 4 minutes or until tender. Whisk to combine. and garlic. Reduce heat to
Drain well and set aside to cool 2 To make salad, put cabbage, medium-low and cook, stirring
slightly. Using a sharp knife, cut carrot, snow peas, coriander, occasionally, for 8-10 minutes
corn from cob and set aside. cashews and prawns in a large or until the onion softens.
3 To make chicken meatballs, bowl. Toss to combine. 2 Add paprika and harissa and
combine mince, garlic, egg yolk 3 Add dressing to salad and toss cook, stirring, for 30 seconds. Add
and breadcrumbs in a small bowl. to combine. Divide salad between sweet potato and stir to combine.
Using wet hands, shape into shallow serving bowls. Sprinkle Add combined stock cube and
14 small balls. Heat oil in a large over fried noodles and serve. water. Cover and bring to a simmer
non-stick frying pan on medium- over a high heat. Reduce heat to
high heat. Add meatballs and low and cook, stirring occasionally,
reduce heat to medium. Cook, for 25 minutes or until sweet
turning often, for 6-7 minutes or potato is very tender.
until cooked through. 3 Set aside for 10 minutes to
4 To make dressing, put basil cool slightly. Transfer to a food
and garlic in a small bowl. Stir in processor or blender. Cover and
oil and lemon juice. process (in batches, if necessary)
5 Put buckwheat, corn, tomatoes, until smooth. Return to pan. Cook,
basil and feta in a large bowl. Add stirring, over a low heat until
meatballs and dressing. Toss to heated through.
combine and then serve. 4 Meanwhile, preheat a grill on
medium. Line an oven tray with
foil. Spray prosciutto with cooking
ASIAN PRAWN SALAD spray and arrange on prepared
WITH LIME AND CHILLI SMOKY PAPRIKA AND tray. Transfer to grill and cook for
DRESSING (opposite) SWEET POTATO SOUP 4-5 minutes or until prosciutto
PREPARATION TIME: 15 MINS WITH CHICKPEAS AND starts to darken and crisp. Set
SERVES 4 (AS A LIGHT MEAL) PROSCIUTTO aside to cool. Break into pieces.
PREPARATION TIME: 20 MINS 5 Divide soup between bowls.
160g (3 cups) finely shredded COOKING TIME: 40 MINS Top with the prosciutto and
Chinese cabbage (wombok) SERVES 4 (AS A LIGHT MEAL) chickpeas, sprinkle with
1 large carrot, coarsely grated pepper and serve.
100g snow peas, finely shredded 1 Tbsp extra virgin olive oil
1 bunch coriander, leaves picked 1 brown onion, chopped COOK’S TIP
40g unsalted dry-roasted cashews, 2 cloves garlic, crushed You can freeze individual portions,
roughly chopped 1 Tbsp smoked paprika without the prosciutto and
600g cooked king prawns, peeled 1 tsp ground harissa chickpeas, in small airtight
and deveined, tails left intact 1kg orange sweet potato, peeled, containers for up to 3 months.
70g Chang’s Original Fried Noodles chopped
or gluten-free noodles 1 Massel Ultracube Salt Reduced
Vegetable Stock Cube NUTRITION INFO PER SERVE 1230kJ,
Lime and chilli dressing 1.5L (6 cups) boiling water protein 9g, total fat 8.9g
(sat. fat 1.6g), carbs 40g, fibre 10g,
Zest of ½ large lime Olive oil cooking spray sodium 634mg
Juice of 1 large lime 20g thinly sliced prosciutto • Carb exchanges 2½
2 tsp olive oil 40g (1⁄3 cup) The Happy Snack • GI estimate low
1 tsp finely chopped fresh chilli Company Crunchy Roasted • Gluten free ➤

slim-down special
NUTRITION INFO PER SERVE 2 Meanwhile, heat oil in a large
LUNCH cont... 1460kJ, protein 12g, total fat 11.5g non-stick wok over a medium-
(sat. fat 2.3g), carbs 44g, fibre 10g, high heat. Add mince, ginger and
sodium 136mg garlic. Stir-fry for 2-3 minutes or
• GI estimate low until mince is cooked through.
• Gluten-free option Transfer to a bowl and set aside
to cool for 5 minutes.
3 Add bean shoots, coriander,
carrot and capsicum to noodles,
along with the mince mixture.
Toss to combine.
4 To make dressing, whisk
all of the ingredients together
in a bowl.
5 Add dressing to salad and
toss gently to combine. Divide
ROASTED VEGETABLE between shallow serving bowls
PESTO PASTA and serve.
COOKING TIME: 25 MINS NUTRITION INFO PER SERVE
SERVES 2 (AS A LIGHT MEAL) ASIAN PORK AND 1340kJ, protein 20g, total fat 13.3g
NOODLE SALAD sodium 440mg
300g orange sweet potato, PREPARATION TIME: 15 MINS • Carb exchanges 1½
peeled, chopped PLUS 15 MINS STANDING • GI estimate medium
1 red capsicum, chopped COOKING TIME: 5 MINS
1 red onion, cut into thin wedges SERVES 2 (AS A LIGHT MEAL)
2 tsp extra virgin olive oil
40g dried pasta (such as casarecce) 40g bean thread vermicelli
or gluten-free pasta 1 tsp olive oil
50g (2 cups) baby spinach leaves 150g Heart Smart pork mince
WORDS ALISON ROBERTS; LISA URQUHART (DIETITIAN) PHOTOGRAPHY ROB

1 Tbsp Jamie Oliver Italian Herb
MARIE-HELENE CLAUZON FOOD PREPARATION EMMA BRAZ; TINA MCLEISH

3cm piece ginger, peeled, finely
Pesto or gluten-free pesto
10g parmesan shavings, to serve
chopped
2 cloves garlic, finely chopped
“Eating low GI
PALMER; BEN DEARNLEY; JEREMY SIMONS STYLING KRISTEN WILSON;

1 cup bean shoots meals can assist
1 Preheat oven to 200°C (fan-
with weight
1 cup coriander leaves
forced). Line a shallow roasting 1 carrot, cut into short, thin strips
pan with baking paper. Add sweet
potato, capsicum and onion to
½ capsicum, cut into short, thin
strips
management by
prepared pan. Drizzle over oil helping you feel
and toss to combine. Roast for
25 minutes, turning once, or until
Dressing
2 tsp sweet chilli sauce
fuller for longer
vegetables are tender. 1 tsp olive oil and reducing
2 Meanwhile, cook pasta in a
the urge for
1 tsp fish sauce
medium saucepan of boiling water Zest of ½ lime
following pack instructions, or
until al dente. Drain. Return to pan.
Freshly squeezed juice of 1 lime unnecessary
3 Add roasted vegetables, 1 Put vermicelli in a medium snacks”
spinach and pesto to pasta. Toss bowl and cover with plenty of
until well combined and spinach cold water. Set aside for 15 SHANNON LAVERY,
has wilted slightly. Divide between minutes to allow noodles to DIETITIAN
shallow serving bowls. Sprinkle soften. Drain well and cut into
over the parmesan and then serve. shorter lengths. Return to bowl.

You don’t need to
be a chef to whip
up one of these
indulgent delights
NUTRITION INFO PER

7g, sodium 696mg
• Carb exchanges 21⁄2
DINNER
CHICKEN
SATAY WITH
NOODLE SALAD
Go global with this simple,
but sensational dish,
slim-down special
3 skewers. Spray with cooking 1 tsp finely chopped chilli
spray. Add to chargrill and cook (optional)
for 2 minutes on each side or until Freshly ground black pepper,
cooked through. to season
5 Transfer noodle salad to a 4 Mission White Corn Tortillas,
serving plate. Top with chicken heated to pack instructions
skewers and drizzle over ½ cup finely shredded iceberg
remaining peanut mixture. lettuce
2 lime wedges, to serve
COOK’S TIPS
- Soak the bamboo skewers in 1 Preheat a barbecue plate on
cold water for 30 minutes before high. Spray corn and capsicum
CHICKEN SATAY WITH using to prevent burning. with cooking spray. Wrap the corn
NOODLE SALAD - You can replace the chicken with in foil. Add corn to barbecue and
PREPARATION TIME: 15 MINS 125g lean rump steak strips, and cook, turning occasionally, for
COOKING TIME: 10 MINS use parsley instead of coriander. 20 minutes or until tender. Set
SERVES 1 (AS A MAIN) aside. Meanwhile, cook capsicum,
turning often, for 8-10 minutes or
1 Tbsp no-added-salt peanut until skin is charred. Wrap in foil
butter and set aside.
2 tsp salt-reduced soy sauce or 2 Spray fish or chicken with
gluten-free soy sauce cooking spray. Coat in the
2 tsp sweet chilli sauce or gluten- dukkah. Add to barbecue and
free sweet chilli sauce reduce heat to medium. Cook for
1 Tbsp freshly squeezed lime juice 3 minutes on each side, or until
½ square (30g) dried, long-life, cooked through. Transfer to a
99%-fat-free instant noodles or board. Cut into strips.
gluten-free noodles 3 Peel capsicum. Finely chop
½ stick celery, finely chopped flesh and put in a bowl. Using a
½ carrot, finely chopped small sharp knife, cut corn from
1⁄3 cup coriander leaves FISH OR CHICKEN AND cob and add to bowl. Add
3 chicken tenderloins, trimmed of AVOCADO TACOS avocado, lime juice, fish sauce,
fat, sinew removed PREPARATION TIME: 15 MINS coriander and chilli, if using.
Cooking spray COOKING TIME: 30 MINS Season with pepper. Toss.
SERVES 2 (AS A MAIN) 4 Lay tortillas on
1 Put peanut butter, soy sauce, a clean surface.
sweet chilli sauce and lime juice Olive oil cooking spray Divide lettuce
in a small bowl. Whisk to combine ½ corncob, husk and
TOP TIP between
White meats, like
and set aside. silk removed chicken, are a healthy tortillas. Top
2 Cook noodles in a small ½ small red capsicum, alternative to red meats with corn
saucepan of boiling water for quartered and for people with diabetes mixture and
2 minutes or until tender. Drain deseeded due to benefits on fish or chicken.
well. Transfer to a medium bowl. 200g firm white fish both heart and Squeeze over
3 Add the celery, carrot and fillets or chicken breast kidneys. lime wedges. Bring
coriander to noodles. Add fillet in edges and serve.
1 Tbsp of peanut mixture. 1 Tbsp Table of Plenty Dukkah,
Toss to combine. Set aside. Lemon & Herb, Nut & Spice Blend NUTRITION INFO PER SERVE
1798kJ, protein 28g, total fat 16.5g
4 Preheat a chargrill plate ½ small avocado, finely chopped
on medium-high. Thread Freshly squeezed juice of ½ lime sodium 395mg.
1 tenderloin onto 1 small bamboo 1 tsp fish sauce • Carb exchanges 2½.
skewer (see Cook’s tips). Repeat 2 Tbsp roughly chopped • GI estimate medium.
with remaining chicken to make coriander • Gluten free

TERIYAKI AND
GINGER SALMON
PLUS 15 MINS MARINATING
SERVES 1 (AS A MAIN)
1 Tbsp teriyaki sauce or

gluten-free teriyaki sauce
2cm piece ginger, peeled, finely
grated
2 cloves garlic, crushed
Freshly squeezed juice of ½ lime
120g piece skinless and boneless
salmon
2 Tbsp SunRice Doongara
Clever Low GI White Rice
Cooking spray
½ lebanese cucumber, halved
lengthways, thinly sliced
50g snow peas, trimmed,
shredded
½ red capsicum, cut into
short, thin strips
Lime wedges, to serve
(optional)
1 Put teriyaki sauce,

ginger, garlic and lime
juice in a shallow dish
and stir to combine.
Add salmon and turn
to coat. Set aside for
15 minutes or more
to marinate.
2 Meanwhile, cook rice
in a small saucepan of
boiling water following
pack instructions or until
tender. Drain well. Set aside.
3 While rice is cooking, spray
a small non-stick frying pan with
cooking spray and heat over
a medium-high heat. Drain
salmon and add to pan. Cook for
3 minutes on each side or until
just cooked through. Set aside.
4 Put cucumber, snow peas and
NUTRITION INFO PER SERVE 1976kJ, protein 33g, capsicum in a small bowl and toss
total fat 17g (sat. fat 3.4g), carbs 41g, fibre 8g, sodium to combine. Transfer to a serving
461mg • Carb exchanges 22⁄3 • GI estimate low
• Gluten-free option plate and add rice and salmon.
Serve with lime wedges, if using. ➤
slim-down special
sides of bread with cooking spray. 2 bay leaves
DINNER cont... Add to chargrill and cook for Few sprigs thyme
1-2 minutes each side or until 410g can no-added-salt
toasted. Break into pieces and set tomato puree
aside. Spray skewers with spray 500g tomatoes, chopped
and add to chargrill. Cook, turning 185ml (¾ cup) salt-reduced
occasionally, for 3-4 minutes or vegetable stock
until lamb is just cooked. Rind of 1 lemon, peeled into strips,
4 Divide kebabs between serving white pith removed, thinly sliced
plates. Serve with bread, dip, 90g (½ cup) Sicilian green olives
lemon wedges and tomato salad. 4 x 30g slices wholemeal sourdough
bread, to serve
COOK’S TIP
With wooden skewers, soak in cold 1 Put barley in a small bowl and
water for 30 minutes before using. cover with hot water. Set aside.
MIDDLE EASTERN 2 Heat 1 tsp oil in large saucepan
LAMB KEBABS WITH NUTRITION INFO PER SERVE 2012kJ, or heatproof casserole dish on
TOMATO SALAD protein 41g, total fat 13.5g (sat. fat medium-high heat. Add chicken
4.1g), carbs 42g, fibre 9g, sodium
PREPARATION TIME: 10 MINS and cook 1-2 minutes on each side
628mg • Carb exchanges 3
COOKING TIME: 10 MINS • GI estimate medium or until browned. Transfer to plate.
SERVES 2 (AS A MAIN) • Gluten-free option 3 Add remaining oil to pan and
heat over medium heat. Add
Olive oil cooking spray onion and garlic. Reduce heat to
2 x 125g lamb leg steaks, trimmed medium-low and cook, stirring
of fat, cut into 2cm cubes occasionally, for 7-8 minutes or
3 tsp Izhiman Za’atar Authentic until onion softens. Increase heat
ROB PALMER; JEREMY SIMONS STYLING MARIE-HELENE CLAUZON; AMBER KELLER; KRISTEN
Middle Eastern Spice Blend to high, add wine. Cook, stirring,
WORDS ALISON ROBERTS; LISA URQUHART (DIETITIAN) PHOTOGRAPHY BRETT STEVENS;

2 small wholemeal pita bread for 1 minute. Drain barley. Add to
rounds or gluten-free pita breads pan with carrot, capsicum, bay
WILSON FOOD PREPARATION SARAH MAYOH; WENDY QUISUMBING; EMMA BRAZ

100g Chobani Mezé Dip Herbed leaves, thyme, puree, tomatoes,
Tzatziki stock and rind. Stir well, making
Lemon wedges, to serve sure barley is covered by liquid.
Cover, bring to simmer on a high
Tomato salad heat. Reduce heat to medium-low
3 small tomatoes, cut into wedges and cook, covered, for 30 minutes.
¼ red onion, cut into thin slices CHICKEN STEW 4 Add chicken and olives.
½ red capsicum, roughly chopped WITH PEARL BARLEY Continue to cook, covered, for
1 tsp extra virgin olive oil AND OLIVES 10-15 minutes or until chicken is
Freshly squeezed juice of ½ lemon PREPARATION TIME: 20 MINS just cooked and barley is tender.
1 tsp Izhiman Za’atar Authentic COOKING TIME: 1 HOUR Remove bay leaves and thyme
Middle Eastern Spice Blend SERVES 4 (AS A MAIN) stalks and serve with bread.
1 To make tomato salad, put all 100g (½ cup) pearl barley COOK’S TIP
ingredients in a medium bowl and 3 tsp extra virgin olive oil You can use red capsicum in place
toss to combine. Set aside. 4 x 125g skinless chicken breast of green and black olives instead of
2 Spray lamb with cooking spray fillets, trimmed of fat, halved green olives.
and toss in spice mix. Set aside for 2 brown onions, cut into very thin
10 minutes to marinate. Divide slivers
NUTRITION INFO PER SERVE 2015kJ,
lamb between 6 small metal or 3 cloves garlic, thinly sliced protein 38g, total fat 11.9g (sat. fat
wooden skewers (see Cook’s tip). 185ml (¾ cup) white wine 2g), carbs 44g, fibre 14g, sodium
3 Preheat a flat chargrill plate on 2 carrots, chopped 729mg. • Carb exchanges 3.
medium-high. Lightly spray both 1 green capsicum, sliced • GI estimate low. ■

SAVE
UP TO
55%
EX DI TR ON’T
D
& KI 36 P
TRAVEL • BE A COWBOY • TASTE HONG KONG • ROAM THE WINERIES
CL SC A MIS
TRENDING NOW: SMART, SUSTAINABLE & STYLISH LIVING
B T AG
US O V S
IV U EL styl ATHCRHOEN E
E N
FO T
e gu OM
ide
R S
YO
U
GROUND
TV SHOW
CONTROL
10/17
THE LOWDOWN
TURN ON TIMBER
US ON! FLOORING
f
ull o surpri
OCTOBER 2017
cf dreamy
AUST $7.50 (inc GST) NZ $7.80 (inc GST)
42 ho U’
LL
LO
VE T
HE DELICIOUS VE
GIE
TW
DECORATING
EMBRACE EVOCATIVE SPRING FABRICS
e
IS AND GLOWING COLOUR

YO T
C
TERRIFIC TIPS
TO RENOVATE
ON A BUDGET
INTERIOR CHIC Chocolate

ROOMS IN BLOOM – avocado
frosting
COLOUR 'EM HAPPY! Wicked!
YOU BEAUT BUILDS
50
• Two-timing garage
• Granny flat wow
• Fence face lift
OUTDOOR FATHER’S DAY

ESSENTIALS GREAT GIFTS AND
FABULOUS FOOD
+ EXPERT
Zing into ADVICE

+ TOP BUYS
BEAUTIFUL
FROM $33 AT YOUR PLACE $37
rooms
FROM FROM BOHO CHIC TO MODERN LUXE, FROM $34 FROM $35 FROM $36
FOR 6 ISSUES FOR 6 ISSUES FOR 6 ISSUES FOR 12 ISSUES FOR 6 ISSUES
SAVE UP TO 30% SAVE UP TO 33% SAVE UP TO 42% SAVE UP TO 44% SAVE UP TO 40%
THE GLOBAL
NAKED ISSUE AUSTRALIA’S NO.1 TEEN MAG BRAND “How I lost 16 kilos!”
SEPTEMBER/OCTOBER 2017, ISSUE 71
$7.99 (inc GST), NZ $9.20 (inc GST)
A U S T R A L I A N
WARDROBE
ALL-STARS Nicole FIRM guys WIN
Lose weight
®
Kidman
& FIT
FIVE CLASSICS
MAKING A COOL Strong. Happy. and sex A new phone
COMEBACK Empowered Spoiler: Killer speakers
they get Makeup swag
FOREVER
“Good love can heal nervous too
so many things” Concert tix Your
Easy Moves To Tone
Spring
new go-to
THE
Abs, Arms & Legs – Fast!
Yes, you can!
LIFE IN Sunday
roast p22
BOOST
COLOUR
Outsmart
Delish!
FASHION’S
LATEST HUES
WILL MAKE
Sleep Stress YOUR Diets that will
BODY
Hot
YOU SMILE p104
change your life
C O NF I D E N C E
● Stripped-Back
Married to
diabetes?
Beauty
LIST WATCH
What NOT
Workouts to say!
● Clean Eating
School Made Simple FEEL GREAT
th eTHRONE
● Better Skin, ●Save on meds
HOW TO NAIL Without ●Find your happy
MODERN HAIR MEET THE NEW
SEASON’S MOST
Make-up ●Walk yourself slim
AND MAKE-UP
WANTED LOOKS JAI WAETF ORD ●Heal digestion woes
55FROM $34
& model LIANNA PERDIS
Spring
FROM $33 FROM $34 FROM $34 FROM $35 FROM $24
Fast &
Clean Your filling
Fitness Spidey’s next gen
We hang with ZENDAYA NEW RECIPES Amazing mains Low-GI pies
R uti N f ets
FOR 12 ISSUES FOR 6 ISSUES FOR 6 ISSUES FOR 12 ISSUES FOR 4 ISSUES FOR 6 ISSUES
SAVE UP TO 55% SAVE UP TO 42% SAVE UP TO 34% SAVE UP TO 24% SAVE UP TO 28% SAVE UP TO 32%
FREE $30
GIFT VOUCHER*
Learning
you have
type 2
(You’re going
to be okay!)
living well
Addressing
emotions like
shame, anxiety
1 Anxiety
People with diabetes are
20 per cent more likely to
suffer anxiety, research from the
and fear is the key
US Centers for Disease Control
and Prevention shows, while
to dealing with in Australia it has been found
a type 2 diabetes
roughly one in six people with
diabetes experience anxiety.
diagnosis This worry triggers your
fight or flight response. “The
resulting stress hormones, such
“I was too embarrassed as adrenaline and cortisol, can
to tell anyone when I was negatively affect everything
first diagnosed with type 2 from your blood glucose levels
diabetes 16 years ago,” says (BGLs) to your ability to fight
Louise Payne, a 38-year-old off a cold,” says Associate
teacher from Lake Macquarie, Professor Dr Craig Hassed, Louise is a self-care expert
NSW. “Though I was relieved a pioneer for the use of thanks to her diagnosis.
to finally know why I had been mindfulness and senior lecturer
so tired, I worried that people in the Department of General
would think I brought this on Practice at Monash University. bursts of intense exercise
2
myself. The doctor didn’t help. followed by short rests.
He clearly knew little about SELF-HELP
type 2 and told me to go home • Slow down Breathe in and out Denial
and not eat anything with to the count of three and tell Some people deal with
sugar. When I went to the yourself, “I am safe right now.” their type 2 diagnosis by
supermarket, I was so distressed • Become more mindful “When ignoring their condition and
because sugar was on almost you fully engage in the sights, failing to make any positive
every food label. I felt sounds and feelings of every lifestyle changes.
completely overwhelmed.” moment, you can’t worry about “Unfortunately, in the long
Learning that you have the past or future,” Dr Hassed term this approach can put
type 2 diabetes is a life-changing explains. People who engage in you at risk of diabetes
moment that can completely mindfulness also have healthier complications,” says Edwards.
shake up your world. “It is BGLs, shows research from
perfectly normal to feel out Brown University. SELF-HELP
of your depth and grieve the • Eat regularly Skipping meals • Set new healthy routines
loss of your previous, more causes a drop in blood glucose Try a gentle approach – for
carefree life,” says Helen that can raise anxiety levels. example walking daily instead
Edwards, diabetes educator • Meditate daily Continue the of going to the gym. Schedule
and founder of the website stillness from meditation into treats like dessert or fast food so
Diabetes Can’t Stop Me the rest of your day or evening. you don’t feel deprived.
(diabetescantstopme.com). • Move your body Exercise • View targets as suggestions
“Managing diabetes can at helps your body burn off stress “Targets for BGLs, HbA1c or
times be difficult, tiring and hormones. Try walking, yoga, A1c (the average BGL over
stressful. But diagnosis is also swimming or a team sport. the past eight to 12 weeks),
the first step towards improving HIIT (High Intensity Interval blood pressure and so on are
your health and feeling better.” Training) is particularly important,” says Edwards.
En route, you may find beneficial in easing tension “But they can make you feel
that you need to have some and stress, shows research like you are sitting an exam
strategies to be able to handle from the University of Missouri. every day. Think of them as
the following emotions. It involves performing short guides rather than ‘musts’.” ➤

3 Shame
“When first diagnosed,
I felt so ashamed and
embarrassed that I only told
close friends and family,” says
Payne. “But as I read more about
type 2, I realised genetics play
a big role and that I was unlucky
to get it when I was not much
above my average weight. That
knowledge helped me to stop
caring what other people think.”
SELF-HELP
• Lower the bar Aim to do
your best today rather than
be perfect every day.
• Make over your self-talk
“Avoid unhelpful thinking styles,
such as black and white thinking
or catastrophising,” says Dr
Hassed. “This will help you keep
events in perspective, so they
seem less overwhelming.”
• Be kind to yourself Speak
to yourself the way you would
speak to a friend. “Critical
self-talk encourages the release
of chemicals that increase
inflammation, which can
erode health long-term and
could worsen diabetes SELF-HELP remind you that you are not at
complications,” says Dr Hassed. • Take control where you can the mercy of your diabetes and
5
• Stop blaming yourself “Though you can’t prevent you do have some control.”
“Research shows many factors diabetes complications, you
contribute to the development can reduce their likelihood by Gloom
of type 2, including genetic eating a healthy diet, exercising “Why bother – my future
predisposition, age and even regularly, quitting smoking and health is doomed anyway,”
4
stress,” Edwards explains. reducing alcohol,” says Edwards. is a common thought when
• Seek support from your team diagnosed with type 2 diabetes.
Fear “I fear complications in my feet,” “Unfortunately, when you
Chronic worries says Payne. “I spent six months often get upset or stressed
about your health or in a moon boot last year with or despairing, you strengthen
complications you could suspected Charcot foot disease the wiring for those emotions
experience may keep you but it turned out to be arthritis. in your brain. So the more
awake at night once you are I’ve found the best antidote to gloomy you are, the more gloomy
diagnosed with type 2. “Try that fear is for me to see my you will continue to feel,” Dr
to stop thinking about the podiatrist regularly.” Hassed explains.
‘what ifs’ and remember that • Face your fears Write a list of
just because you fear something, your fears, then beside each one, SELF-HELP
doesn’t mean it will come true,” note strategies to address them. • Have positive expectations
Edwards advises. According to Edwards, “This will Expect the best from life and
living well
10 tips
for type 2
management
Follow these tips for fuss-
free type 2 self-care:
1. Write a weekly meal
menu to ensure ingredients
are close at hand.
2. Tell family and friends
when you’re struggling.
3. See your support team of
health professionals regularly.
4. Take meds at the same
time every day (set a phone
alarm if necessary).
Lower the bar.

5. Join the National Diabetes
Services Scheme for cheaper
Aim to do your best

diabetes supplies.
6. Keep your prescriptions
today rather than be

at your local pharmacy.
7. Cook double and freeze
perfect every day

the second serve.
8. Note all medical
appointments on a special
health calendar.
9. Compile medical contacts
people, and you will zoom something that makes you in a book or on your phone.
in on more and more good feel happy, stimulated or 10. Call your doctor to check
news stories every day. uplifted, you strengthen those if they are running on time.
• Celebrate your personal bests positive pathways in your brain,”
Write a list of what you do right says Dr Hassed. “Feel good more
most of the time – such as often and the pathways forming
eating a healthy dinner and your negative brain networks
GETTY IMAGES; LOUISE PAYNE (LOUISE’S PHOTO)
going for a walk a few times will grow weaker while the
WORDS STEPHANIE OSFIELD PHOTOGRAPHY
a week. Look back and ahead pathways for optimism

so you can appreciate how well grow stronger.”
you do most of the time.
• Keep a daily gratitude journal “When I feel overwhelmed
It can boost optimism while by all the medications and
reducing depression and stress, doctors’ appointments
shows research from the and self-care, I talk to
University of California. family or close friends,”
• Enjoy feel-good activities says Payne. “I also distract
Watch the sun set, tell a joke or myself with activities such as
hug someone you love. “The a phone call to a friend, a walk,
neuroplasticity of the brain the movies or a massage, and it
means that every time you enjoy makes me feel much better.” ■

exercise
YOGA
the big zen
The benefits of yoga – including lowering
blood pressure and easing back pain – should
be enough to get anyone on the mat
But while two million Australians embrace

their inner yogi, the numbers take a nosedive for
those past age 50. That’s unfortunate, experts say.
“Yoga can be a lifelong best friend – if you know
how to respect and listen to your body,” says Colleen
Saidman Yee, owner of Yoga Shanti Studios in New York.
“Yoga will keep your joints and muscles fluid and flexible,
and aid digestion and sleep,” she says.
Yoga can also have a positive
effect on mental health, says
John Zrebiec, director of
behavioural health services
at the Joslin Diabetes Center
in Boston. “Studies indicate
a variety of beneficial
outcomes,” Zrebiec says.
Yoga may reduce stress and
improve mood, quality of
life, cognitive function and
energy levels. Yoga may
even reduce symptoms of
post-traumatic stress disorder.
Our recommendation: just
start. Look for a beginner’s
DVD or class. “Then show
up,” says Saidman Yee.
“Chances are you’ll get more
out of it than you thought.”
Read on for everything you
need to know, whether you’re
a first-timer or a regular
wanting to learn more. ➤

exercise
YOGA styles
Seeking enlightenment? Or is fast and sweaty your MO? “Yoga isn’t a
one-size-fits-all exercise,” says yoga instructor Kristin McGee. “There’s
a type to suit every body and personality.” Here are some styles to try.
BEST FOR BEST FOR BEST FOR

BEGINNERS STRENGTH TRAINING CHILLING OUT
Hatha, Iyengar AND WEIGHT LOSS Yin, Restorative
The foundation for most types Ashtanga, Vinyasa Yin yoga takes a more passive
of modern yoga, slow-paced Flow, Power Yoga approach to stretching, letting
Hatha is based on classic poses If your gym offers one of these your body relax into poses.
(asanas) and breath work. “As it’s classes, prepare for a workout. “Holding postures as you focus
straightforward, Hatha is great Designed to generate heat on breath allows you to quiet
for beginners,” McGee says. through constant movement, your mind,” McGee says.
For newbies interested in these fast, flowing styles lead Restorative is also calming,
anatomy and form, try Iyengar. you through a series of asanas minus the focus on flexibility.
“It puts a heavy emphasis on “Challenging poses up the Impatient people steer clear –
alignment, using props.” kilojoule burn,” McGee says. poses can last 20 minutes.
BEST FOR BEST FOR BEST FOR

INJURY REHAB SELF-AWARENESS ENHANCING ENERGY
Viniyoga Anusara Kundalini
“This therapeutic practice is Combine Iyengar’s emphasis Meditative and spiritual, this
ideal for rehabilitation and on alignment with self-help branch teams fluid movements
healing because it’s tailored to language and you have Anusara with breathing exercises, such
each person,” McGee says. yoga. The slower pace leaves as the alternate nostril method
Expect one-on-one time with ample time for deep thoughts (using your thumb to block a
a highly trained instructor who and soul-searching. “It’s about nostril as you breathe through
will modify the asanas to any heart opening and leading the other). “The aim is to release
physical limitations you have, with grace,“ McGee says. “It energy from the spine,” McGee
whether that’s a sports-related has modern spiritual elements says, “so it fights fatigue and
sprain or chronic low-back pain. and is quite lovey-dovey.” can even improve your sex life”.
yoga cheat sheet
MANTRA
A few words or syllables to repeat
while meditating, either silently
or aloud. It’s meant to inspire and
keep the mind from wandering –
similar to an affirmation.
NAMASTE
(NAH-meh-stay) Much like
“aloha” in Hawaiian culture, this
word has come to have many
meanings, including hello,
goodbye and thank you.
OM
A sound meant to signify the hum
of the universe – a chanting staple.
SAVASANA
Also known as corpse pose, this is
a deep relaxation pose in which
your body is completely free
of tension, which allows all the
benefits of the yoga to take effect.
SITZ BONES
Your instructor will say “sit on your
sitz bones”, which means to support
yourself by connecting with the
two bony protrusions in your butt.
SUN SALUTATION
A sequence of asanas including
mountain pose, standing
forward bend, lunge, plank pose,
chaturanga, upward-facing dog,
and downward-facing dog.
TADASANA
(tah-DAHS-anna) Also known
as mountain pose, this is the
starting position for all standing
poses. Stand with your feet
parallel and as close together
as is comfortable. Firm your
thigh muscles, lift the top of
your head towards the ceiling and
hang your arms by your side. ➤

HEAD health
MORE YOGA BENEFITS
According to the Journal of Diabetes YOGA AT WORK
& Metabolism, yoga’s benefits extend Sitting hunched over a keyboard for hours on end wreaks havoc
well beyond the physical. on your hips and legs, as well as your neck, shoulders and back.
Studies show that regular yoga
practice has a positive effect on If pain and poor posture aren’t notifications to remind users to
mental health, including relaxation, bad enough, it’s the sedentary get up and move regularly.
improved breathing, and calming of nature of an office job that’s Yoga instructor Suzan Colón
the nervous system. the true occupational hazard. has another solution. Her
The journal further reports Experts warn against app, Take A Yoga Break ($2.99,
that yoga may improve nerve prolonged sitting as it iTunes), has a series of moves
WORDS A. J. HANLEY PHOTOGRAPHY GETTY IMAGES
damage and cognitive increases a person’s designed to help combat

function in people with risk of chronic the health dangers of sitting.
diabetes, which may
DID YOU diseases such as Based on traditional poses,
benefit management KNOW? cardiovascular her exercises will get you on
of complications. Yoga There are over 100 disease, diabetes your feet regularly, increasing
may also reverse the
different schools of and cancer. Plus, circulation and loosening tight
ILLUSTRATIONS LISA STANNARD
yoga – something
negative impact of for everyone! more than six hours muscles while promoting deep
immune system stress. of sitting a day can breathing. “No special yoga
If you’re not convinced yet, shorten life expectancy. equipment or clothing
experts dish out even more The answer is to get up and is required,” Colón says.
reasons to break out the yoga moving at work. Experts say Program the timer. When
mat, saying that the practice taking standing breaks could the alarm goes off, it’s your cue
might improve overall quality of lower a number of health risks. to stand up and strike a pose.
life while relieving tension, anxiety, Now, many fitness trackers Here are a few of Colón’s moves
depression and insomnia. on the market have built-in to get you started.

exercise
1
TREE BREAK
2
OFFICE CHAIR POSE
3
CORPORATE CAT back without straining
Flexes muscles supporting Strengthens and Flexes muscles that your neck and bend
the spine and stretches feet. tones quads. support the spine and the left knee forward,
• Brace your chair against • Push your chair against stretches feet. coming to your toes.
a desk and stand behind it a desk and stand arm’s • Brace your chair against • Exhale and round your
with feet together and one length from it with your a desk and stand behind back while bending
hand on top of chair. Shift feet hip-width apart. Inhale it, feet a comfortable your right knee forward.
your body weight to your then exhale, bending your distance apart, with both Repeat this move.
left foot without sticking knees as though you’re hands on top of chair. • Do 10 times total,
out your left hip. about to sit. Go as low as is • Inhale a slow, deep letting the movements
• Inhale, bending your right comfortable and breathe at breath as you arch your follow your breaths. ■
knee enough to come to a normal pace. Inhale and
your tiptoes. Exhale, rotating stand – then exhale and
right knee out as if opening bend your knees. “Yoga adds years to your life
a gate. Inhale then exhale,
returning knee to front.
• Do 3 times, rest a
moment, then repeat and life to your years.”
• Do 5 times on each leg. 3 more times. – Alan Finger
NO
MORE
hiding
My Story: Type 2
THIS IS DAN
He’s living proof “Do you want me to
get a wheelchair?”
that it doesn’t Reality overcame denial
matter where in that simple, earnest
question from a friend.
you are on life’s I was in a Des Moines
journey – you
hospital for a story
that involved touring
can always move a neonatal intensive care
forward. Read on
unit with the hospital’s
public relations man, whom
as this newspaper I had known for years.
I was in terrible pain.
reporter lays bare Lightning bolts struck the
his struggle in base of my spine and sent
shocks through my body.
a shocking and My legs felt like dead logs
courageous story dragging across the floor.
Though it was a cool day in
about taking the February, sweat rolled off my Of course, I’m not the only
first steps towards
bald head from the simple hefty American. The Centers for
exertion of walking from the Disease Control and Prevention
recovery from elevator to the nurses station.
My navy golf shirt was soaked,
(CDC) estimates about 36 per
cent of US adults – roughly
morbid obesity. the crotch of my pants damp. 85 million people – are obese.
In practical terms, it was The people hit hardest are ages
maybe 20 metres. For me, it 40-59, according to CDC data.
felt like 30 kilometres. Things aren’t any better in
I blamed the back pain on Australia – a 2015 Australian
carrying too many groceries. Bureau of Statistics survey
But that was a lie I told myself found 63 per cent of Australian
to avoid the truth I’d been adults, about 11 million people,
dodging for almost a decade. are overweight or obese.
The problem is my body. It’s The risks are well-known:
practically immobile because type 2 diabetes, cardiovascular
I am morbidly obese. problems, skeletal and muscular
stress, among others.
The turning point I knew all this, of course.
Morbid obesity is a medical I have a mirror at home – just
diagnosis for someone who the one, which I avoid looking
has a body mass index (BMI) into directly, especially when I
of over 40. Mine, I learnt get out of the shower. Still, I’ve
after that day in the hospital, been a master of self-deception.
was 64. Obesity, the more I ignored my weight when the
common diagnosis, is a BMI doctor’s scale – which measures
of 30 or greater. up to 227 kilograms – could no ➤

longer measure me. I ignored it real possibility that
when I stopped fitting into seats
at theatres, sporting events and Surgery and I wouldn’t be able to go to
interviews or even stand up for
concert venues.
I ignored it when a walk to insurance in more than a minute or two.
On that February day, the
the mailbox – about a block
– was enough to leave me Australia facts were undeniable. I was well
on my way to the wheelchair.
winded for nearly 20 minutes. Next would come the motorised
I ignored my weight when the Only 49 per cent of scooter, possibly the cemetery.
seatbelt in my car no longer fit Australians have private At 39 years old, I had the
without an extension. I didn’t health insurance that covers mobility of a hospice patient.
even know extensions existed hospital treatment in their The photographer and the
until I saw them at a big-and-tall chosen policy. Although PR man went on with the
clothing shop, where I got mine. there is no requirement for assignment. I rode the elevator
I rarely rode in other people’s you to have private health to the lobby and collapsed into
vehicles because I worried the insurance, without it patients one of its upholstered circular
seatbelt wouldn’t fit or I couldn’t are left paying extra tax every benches. I keep some anti-
wedge my hulking frame inside. year under the Medicare Levy anxiety medication in a gold
And forget about flying. I didn’t Surcharge. Hospital cover cylinder attached to my key
fit in the seats with the armrests pays for some, or all, of the chain; I screwed off the top,
down. I wouldn’t buy two tickets. costs as a private patient, shook out two pills and then
I ignored it when cleaning including doctors’ fees and swallowed them without water
myself after using the toilet hospital accommodation, and to fight off a bubbling panic
became a painful, nearly ensures you have a shorter attack. I was overwhelmed by
impossible task. And public waiting period. the pain and shame.
bathrooms? The handicap- When it comes to What had I done to myself?
accessible stalls might work, weight-loss surgery, most Would I ever be functional again?
but a regular stall was always companies pay benefits for I fished my iPhone from my
too narrow. I usually just this, but you’ll usually need pocket. I dialled my doctor right
rushed home, often risking premium-level hospital there in front of total strangers
embarrassing accidents. Even cover. So, if this is something shuttling back and forth through
using the urinal was a challenge. you are seeking, it is best the lobby’s revolving door. I
And I ignored it when my to check your cover level in worried they were eavesdropping,
doctor diagnosed me with advance. But not everything but it’s likely no one noticed me
type 2 diabetes. is covered. Luckily, Medicare having one of the greatest
can cover some things, such turning points of my life.
Reality hits as GP appointments and “I’ve hurt my back,” I told the
But on that day when my friend the initial consultation with nurse who answered my call.
offered me a wheelchair because the surgeon. For those who “I’m in terrible pain. I think it’s
I could barely walk under the fit the requirements and time to talk about my weight.”
weight of my own body, all of elect to have the procedure If my life was a Rocky movie,
the denial vanished. performed as a private this is probably where the heroic
I was now too fat to do my job. patient, you may qualify montage would start. But I
I’m a newspaper columnist for a Medicare rebate. The think we all know that the
for The Des Moines Register in amount of rebate depends biggest struggles of our lives
Iowa, one of the few public faces on the operation you are can’t be condensed into a catchy
of my home-state newspaper. undergoing, which must be pop tune. I had work to do.
It’s been my dream for as long as determined by your doctor.
I knew there was such a thing. Even with private health The beginning
It’s the best job I’ve ever had. I insurance and Medicare, For years, my doctor has
planned to hold onto it until I you should expect to pay suggested I look into bariatric
retired. But suddenly, I faced the out-of-pocket expenses. surgery. I always said I would,
My Story: Type 2
“At 39 years old,

I had the
mobility of a
hospice patient
... I was well on
my way to the
wheelchair”
the way I promise the dentist long process of rehabbing my

I’ll floss three times a day. But body – a body that, if it were
I wasn’t ready to commit. a house, would be dangerously
She wrote me a prescription close to being unfit to occupy. transitioning from reactive care
to alleviate the back pain and Thank God I have a full-time to preventive care, but most
referred me to a physical job and health insurance. But insurance companies won’t cover
therapist and a dietitian at my insurance doesn’t cover an array of cheaper measures
a special weight-loss clinic. visits to a dietitian, or pay for that could prevent costly surgery
I already had a mental health a membership to the YMCA or when it comes to obesity. Every
therapist – I live with generalised health club. It doesn’t pay for insurance plan is different, and
anxiety disorder and persistent classes to teach me healthier there’s no universal standard for
depressive disorder. I take cooking or better food-shopping coverage for chronic obesity. But
medication to control the habits. All that is 100 per cent if you’re beginning your own
biochemical malfunctions in my my bill. However, my insurance recovery, talk directly with your
brain that cause the trouble, but will pay for nutrition counselling insurance company about what
talking about the psychological if it’s in preparation for bariatric is and isn’t covered. Doctors
causes of my overeating became surgery. And it will pay for often make recommendations
a top priority in our sessions. bariatric surgery. for care or medication but have
This became my healthcare To me, this seems insane. no idea how much either of
team. Together we began the Medicine is supposed to be these will cost you. ➤

Physical
therapist
Stefanie Kirk
My Story: Type 2
“No
It behoves us all to be was a meal-replacement plan.
informed and ask for The cost was absurd:
holiday
alternatives when US$6000. I ruled that out
money is an issue – I just don’t have that
in our care.
Still, I’ll tell you I could have kind of money, and I
had a sinking
this much – every
taken and sensation it wouldn’t
no night out on the

cent I spent on work anyway.
this process was Jacque told me
town would have

worth it. Nothing I could also choose
that I could have bariatric surgery.
brought as much value

purchased, no She said the clinic
holiday I could doctors typically
have taken and no
night out on the and happiness to my perform a gastric
sleeve procedure,
town would have
brought as much value life as beginning cutting out about 80
per cent of the stomach.
and happiness to my life
as beginning recovery.
recovery” The idea was that I would
feel fuller faster, and my
stomach would produce fewer
Making progress of the hormones that stimulate
My journey began in appetite.
earnest about a week after The hard way “What do you think about
the wheelchair incident. The next day I met Jacque that?” she asked.
I was still in crippling pain Schwartz, my dietitian. The “I hate it,” I said to her. “I’ve
and practically immobile when first thing she had me do was never even had my tonsils taken
I met with physical therapist step on a scale. out. I’m terrified of cutting away
Stefanie Kirk. She asked me to The kind of scale needed most of a healthy organ.”
walk a small track marked out to measure a person my size There was one final option
with tape on the floor. looks like something you’d – the hard way.
One lap was 50 metres. find at a cattle yard – a black Eat less. Move more.
“Just do as many as you can,” platform about half a square
she said. “I’ll be right here with metre with handrails that meet Keeping the ledger
you. Stop at any time.” in the middle, where a computer Because my back was mangled,
The first few metres went panel displays your weight. moving more would come later.
easy enough, but at the quarter- I stepped on. For the first time Eating less started at once.
lap point I started to hurt. By in more than a decade, I knew Jacque suggested using an
half a lap, I was sweating and my exact size – 255 kilograms. application for my phone to
wanted to stop. I forced myself “That’s horrifying,” I said. “I’m track kilojoules. There are lots of
to finish the lap. more than a quarter-tonne.” them. She used a free app called
Stefanie brought me a chair, I envisioned having to be MyFitnessPal. The app allows
a cup of water, and a towel. moved around by forklifts like me to scan the barcodes of
“On a scale of one to 10, how cargo in a port. I felt completely packaged foods and provides
would you rate your pain?” inhuman, just a massive thing. good estimates of kilojoules
she asked me. Yet there was some relief in for fresh produce, meat and
“Ten,” I said, and hung actually knowing that number. other items.
my head. Stefanie crouched “What did you think it would You’ve probably guessed by
down and her eyes met mine. be?” Jacque asked. now that this makes me kind
“Hey,” she said. “This isn’t “I figured it was up over 600 of a pain at restaurants. I pester
going to be easy, but you pounds [272kg],” I said. servers about the ingredient
are going to get better way Jacque laid out the options the amounts, preparation and if
faster than you think.” weight-loss clinic offered. One they can grill something rather ➤

than fry it. I try to add to the tip
For the
if I’m particularly obnoxious.
But the more I know about
first time
a meal, the better I can estimate
kilojoules and the more
in more
comfortable I feel eating. It can
make me an annoying dinner
than a
companion, especially to my
less-patient friends, because
decade,
I take so long to choose and
spend a lot of time punching
I knew
food into my phone. But it’s
worth it to me.
my
I had long avoided counting
kilojoules because I thought
exact
it would be tedious. But the
memory of the wheelchair was
size:
255
so intense, and I was desperate
to get better. Kilojoule-counting
became like keeping a bank
ledger. My daily goal was how
much I had to spend. Going over
was akin to being overdrawn. It
helped me make better choices.
Hitting a roadblock
The process takes practice, and KILOGRAMS
I make a lot of mistakes. I tend
to overeat less out of hunger
and more because of emotional I called my therapist. No cold turkey
situations. Recently, a friend “You called emergency The things Jacque taught me
suffered a hypoglycaemic attack services and had the presence about food were not shocking.
while we were out having lunch. of mind to get a hold of his wife Eat fresh fruits, green veg and
He’s lived with diabetes for 10 and put her in touch with the lean meats. Avoid junky carbs
years, mostly in secret. But medics?” he asked. and sugars. But the day-to-day
having never witnessed anything “Yeah,” I said. process is slow.
like that, I was badly shaken. “Dan, do you realise you have I didn’t go cold turkey on
I thought my friend was having terrific survival instincts? Not anything. I slowly gave up my
a stroke – I called emergency everybody can do that.” beloved liquid candy, Mountain
services and his wife, and in the “What about the eating?” Dew, finally weaning myself
end, everything was fine. But on “So you did some emotional from it entirely after a full
my drive home, I started shoving eating,” my therapist said. “Are month. I switched from low-fat
leftovers in my face as fast as I you still eating?” I wasn’t. milk to skim. I let go of my
could. Manic eating at its worst. “Do you plan to keep eating morning orange juice.
I made it home but I felt that way for the rest of the day I started measuring things.
wretched. The scare was bad or longer?” he asked. I didn’t. If I wanted some baked potato
enough, but the eating – the “Then you’re going to be OK,” chips, fine. But I was going to
pure desperation of it – rattled he said. “Incidents happen. You measure out a single serving –
me more. I was convinced this deal with them. Whether you 30g – and stick to that.
was the moment I would lose know it or not, your coping skills Sometimes it’s tedious, but
control and undo any good I’d are excellent. How do you feel?” I feel good when I’ve stayed
done up to that point. “I’ll make it,” I said. And I did. below my kilojoule goal. I feel

My Story: Type 2
just limited. So I had a cup. And
I still lost weight at my next
weigh-in. That’s a win.
I’ve been doing a lot of that
since this recovery started.
I think it has to do with seeing
a therapist. He helps me try to
figure out the emotional hole
inside of me and why, for most
of my life, I’ve tried to fill it with
food. I’m dealing with all of it.
I’m a work in progress.
Keep on moving
Since this process began, I’ve
lost more than 34 kilograms.
People say I look slimmer. My
pants are baggier. My belt is so
loose it’s useless. And I do feel
stronger. I can make it up a few
flights of stairs. The walk to the
mailbox won’t cripple me.
Yeah, I’m still obese, but my
BMI has dropped from 64 to 59.
I figure it’ll take four years or
more to hit my target weight
and the rest of my life to stay
healthy. That’s why I use the
word ‘recovery’ instead of ‘diet’.
better when I see a smaller drink. But it can be frustrating. I may one day be fit again, but
number on that scale at my My parents host an annual I have to remember that I will
monthly weigh-ins. Independence Day party with all always have the potential to
The food changes aren’t the fixings – homemade pork relapse. That is something I am
as stressful as I’d imagined. and beans, grilled pork and determined to prevent.
I envisioned myself dashing to brisket, coleslaw, my mother’s Sure, some days I would
a service station at night, holding magnificent potato salad, a table give anything for a pizza. Many
my face under the Mountain of desserts so sweet they could days, if not most, I want to blow
Dew tap, gulping down as much melt a blood glucose monitor. off exercise and sit in my house
as I could until the police hauled My therapist and my dietitian and not be seen. And again
me away to the hospital for remind me of moderation. No I think of the wheelchair.
a mental health evaluation. foods are banned, just limited. Then I stand up and get
ADDITIONAL WORDS ELLIE GRIFFITHS
The truth was less dramatic. So last Independence Day, moving. Because there’s just
My overeating tends to be I carefully planned what I was one direction I’m headed right
driven by feelings rather than going to eat. I figured a cup each now – forward. ■
cravings. So a lot of the things of my favourites. But I forgot
I ate and drank were out of habit the homemade pineapple
and routine. It’s morning – have sherbet, a once-a-year treat DANIEL P. FINNEY is a columnist
a glass of OJ. Anytime is a good that’s tied to so many fond for the Des Moines Register. You
time for a Dew. But I found memories of my childhood. can follow his efforts to lose 136
other substitutes. Instead of OJ, When I thought I couldn’t kilograms and regain his health on
I eat a grapefruit. Zero-kilojoule have that dessert, I nearly cried. his candid and riveting blog at
sports drinks sub in for soft Then I remembered: not banned, desmoinesregister.com/makingweight
THE SLIM SECRETS OF
meal-delivery
DIETS We tried a food delivery
service and stole its smart
tricks for a slim kitchen
“You’ve gained weight.” Those – all within my allotted 5000 to I felt fine. Once my body had
were my doctor’s first words 5800 daily kilojoules. It was tasty, adjusted, my hunger went away.
at my check-up last year. Ouch. though portions were tiny. Lunch By month’s end, I lost 2.7kg.
I knew I’d been stress-eating, and and dinner – a chicken-mango- After another 30 days, I shed
the result was an extra four kilos. rocket salad, plus prawns with 1.4kg more. Then I started to
Then a mate suggested a service beans and veg – were Lean worry. What would happen when
that delivers kilojoule-controlled Cuisine-sized. Tomatoes with I couldn’t afford the luxury?
meals. At $150 to $175 a week, it cheese for a snack. Just enough Determined not to slide, I
was steep, but when my dad gave berry trifle to fill an espresso cup. started re-creating meals and using
me a birthday cheque, I splurged. By day three, my stomach was strategies that I’d learnt from the
The first morning, an insulated rumbling. I panicked, thinking service. The scale has held steady
bag arrived at my door containing there wasn’t enough food. But since. Here are the tips that stuck
three meals, a snack and dessert after my snack, dinner and dessert, after the boxes stopped arriving.

living
DIY Diet Success

Here are the secrets that helped journal Appetite, people enjoyed the people who regularly ate beans
me drop the weight and keep it reduced-fat version of a dish as much weighed less and had a smaller waist
off. They’ll work for you, too – no as they did the full-fat one when size than those who didn’t. To bulk
meal-delivery service required. herbs and spices were added. up your meals and feel fuller, add half
1
In my delivery meals, harissa – a cup of legumes to soups, salads and
RECALIBRATE a Tunisian hot sauce – gave vegies a entrées. For a healthy snack, Cipriano
YOUR PLATE kick, and parsley and mint dressed recommends puréeing your favourite
My first breakfast on the plan up meatballs. So try subbing in beans with lemon juice, olive oil and
was two super-thin slices of herbs and spices in place of fat in spices to serve as a dip for vegies.
4
French toast with a thimbleful of your cooking. Fold curry powder
syrup. It was then that I realised I’d into a cauliflower mash or mix MAKE EVERY
been eating way too much food. rosemary into a turkey burger patty. BITE COUNT
Turns out I’m not alone in my Along with delivering nutrients, My delivery
portion distortion. The average these ingredients can lessen your snacks – including
dinner plate has grown 36 per cent salt-shaker dependence. Research a roasted pear and
over the past five decades, Cornell by the American Heart Association ricotta crostini with
University researchers say. found that when people flavoured rocket, and spicy
My delivery-service diet carefully food with herbs and spices, they prawns with papaya
measured portions. In my plan, reduced their sodium intake by salsa – resembled
proteins were 85g, about the size 966mg a day. That’s a lot! mini masterpieces.
3
of a deck of cards, and grains were They were much more
a half cup – say, half a cricket ball. USE YOUR BEAN enjoyable than my
“To make sure you’re eating the Whether it was cannellini typical vending-machine picks
right amount, measure your food beans floating in a chicken- and far better for me. Munching
for a day or two,” says dietitian Alison vegetable soup or black a bag of chips doesn’t feel like an
Massey, director of diabetes education beans flecked with red onion Cuban- eating experience, Massey explains.
at Mercy Medical Center in Baltimore. style, my delivery meals were often “But having a snack that’s full of
Getting used to these smaller brimming with legumes. different tastes and textures is more
servings took about a week. Following “Beans are high in memorable and satisfying,” she says.
the plan’s recommendation to spend both fibre and protein, For a treat worth the kilojoules,
30 minutes enjoying each meal also which can keep you look for a combo of protein and
helped me quite a bit. satisfied longer,” veg with a mix of flavours, such as
“Eating slowly gives your brain says Dr Rebecca wholegrain bread topped with egg
time to register fullness,” Massey Cipriano, founder salad and a few red capsicum slices.
says. To pace yourself, sit at the table of the Pop Weight No time to prep? Jazz up basic
for meals and put down your fork Loss program. snacks – dust almonds with cocoa
between bites. In fact, powder or top low-fat Greek yoghurt
2
researchers at with pomegranate seeds.
5
RAMP UP THE FLAVOUR St Michael’s Hospital
“When you’re cutting in Toronto found people BECOME A GRAINIAC
kilojoules, using herbs and felt 31 per cent more My starches used to be
spices can prevent you from satisfied when their meals all white. To my surprise,
feeling deprived,” says dietitian contained a cup of beans I really enjoyed trying the
Lauren Harris-Pincus, the founder than when they didn’t. fragrant whole grains, like nutty-
of a program called Nutrition Over time, this may add tasting farro and smoky Chinese
Starring You (nutritionstarringyou. up to some dropped kilos. black forbidden rice, that featured
com). According to a study in the In another Canadian study, in my delivered meals. ➤
living
6
Besides boosting flavour, PLAN AHEAD your breakfast for
these whole grains helped to Knowing what I was going the next day and
stop my urge to graze. to have throughout the day pack a healthy
“Their high fibre content keeps you prevented me from eating lunch and
full, so you’re less likely to seek out mindlessly. It was also easier to hold snack to
sugary foods,” Harris-Pincus says. In off from snacking when I knew when take to work.
a Tufts University study, people who my next meal was coming. The weekend
ate mostly whole grains had 10 per “Planning is the key to staying on is a great time to
cent less belly fat – the kind linked track,” Massey says. She recommends bulk-cook staples
to chronic illnesses like diabetes setting aside time each weekend that make it easier to
and heart disease – than those who to prepare a few staples – grill prep the next week’s worth
consumed no whole grains. chicken breasts and slice them ready of meals at home. Big batches of
To incorporate whole grains for salads and sandwiches, roast pasta sauce, black beans and hearty
into your diet, be creative. You can vegetables for tasty snacks and soups can be kept for a long time in
whip up hot quinoa topped with make beans in the slow cooker. the freezer and are super versatile.
fresh apple slices and cinnamon for “That way you can easily mix and Dining out? Review the restaurant’s
breakfast. Or try folding wild rice or match sides and proteins for your menu online before you go and
barley into your favourite casserole lunches and dinners,” she says. decide on some healthy options.
recipe. You can use rolled oats in During the week, take a few You can choose one once you get
place of breadcrumbs in meat loaf. minutes every evening to portion out to the restaurant.
Meal services SUITABLE FOR PEOPLE

WITH TYPE 2 DIABETES
As individual blood glucose provides gluten-free, dairy-free Partnering with top chefs, new
response to food varies from and vegetarian options too. Meals recipes are developed each week,
WORDS DEBORAH SKOLNIK, ELLIE GRIFFITHS PHOTOGRAPHY GETTY IMAGES

person to person, it is important start from $9.90 each. Visit ensuring they provide healthy
that you speak to your diabetes dietlicious.com.au and affordable meals. They are
team or an Accredited Practising 100 per cent GMO-free, plus
Dietitian before you decide on TLC are full of fibre, minerals
the best diet for you. If you’re Tender Loving and vitamins, making
considering a meal-delivery Cuisine – or many choices suitable
service, these offer a variety of TLC – offers a for people with diabetes.
nutritious meals suitable for large variety Meals start from $9.50.
people with diabetes. of meals with Visit soulara.com.au
a home-cooked
DIETLICIOUS taste. They are HIT100
The extensive menu of global also compliant with the This Australian-owned
flavours offered are nutritionally Australian Diabetes Council company is serious about
ILLUSTRATION OXANA GRIVINA
balanced and portion-controlled. Nutrient Criteria. The Premium supporting people under the
They are low in fat and have little range starts from $92.05 for seven NDIS to achieve their individual
or no sugar, making the menu meals. Visit tlc.org.au goals while living a normal,
suitable for people with diabetes. healthy life. Offering dietitian
Endorsed by health professional SOULARA coaching and meal delivery for
Dr Joanna McMillan, Dietlicious Australia’s only dedicated, fully those registered with NDIS, as
sources local ingredients – no prepared plant-based meal well as those who need a hand
preservatives, additives or service is passionate about clean with prep, plans start from $3 per
genetically modified foods – and living and “eating the rainbow”. meal. Visit hit100.com.au ■

Purchase any participating magazine and get
a Peppa Pig story book

New n
selectioles
for 2.50
$
9 to colle
of tit ct
have type 2”
and no longer
“I lost 42kg
69
2017, ISSUE
MAY/JUNE $9.20 (inc GST)
NZ
$7.99 (inc GST),
N
R A L I A
A U S T
Feel great t
✓ Lose weighnges
20 small cha lts
resu
deliver big
BETTER HOMES
✓ Get happy sters

15 mood boo
Stuffed
✓ Beat stress
AND GARDENS
et
roasted swe
4 simple tips potato p61
Low GI and
SPECIAL INTEREST
yum!
WHAT TO BUY
All the latest
low-GI pastas
10
PUBLICATIONS
Health wise
40
s, ways to
TLC for eye s
ears & kidney stay well
this winter
fab recipes
Dietitian’s
pantry
SECRETS
ous
ming, delici
Healthy, slim ● Divine desserts
ins
Amazing ma
MAY/JUNE 2017,
als for one

treats ● Me
Mother’s Day
ISSUE 69
Peppa Pig © Astley Baker Davies Ltd/Entertainment One UK Ltd 2003.
Woolworths Approval Code 14549-22.10.17. Offer valid from 11th September to 22nd October, 2017. Subject to availability while stocks last in participating stores only. All items must be purchased in the same transaction. Not in conjunction with any other offer.
In stores from 11th September to 22nd October, 2017

When it’s
time for
INSULIN
If you’re about to start insulin,
you may have some concerns
about what it will mean for you.
Dr Kate Marsh explains…

living well
If you’re like
most people with
type 2 diabetes, you
probably want to
avoid taking insulin.
You might worry
about the side
effects, the risk of
low blood glucose
levels (BGLs), how
it might affect your
lifestyle, the impact
on your weight or
you may fear the
injections themselves.
But even if you’ve
been careful with
your diet and
exercise, the need
for insulin is a natural
progression of type 2
diabetes. In fact it’s
estimated that
around half of those
with type 2 diabetes
will need insulin
within 10 years of
their diagnosis.
So, while it’s normal
to be apprehensive
about starting insulin,
understanding more
about the injections
can help to reduce
some of the fears
you may have about
the transition. ➤
YOUR CONCERN
Insulin is the last resort
The facts: it’s understandable to
think this, particularly if you’ve
tried everything else possible
to avoid insulin, but it’s not the
case. In fact, there’s now a move
to start people with type 2
diabetes on insulin earlier,
rather than leaving it as a
“last resort”. The truth is that
keeping your BGLs in your
target range should be the goal,
and if insulin helps to achieve
this goal then it’s better to start
sooner rather than later.
YOUR CONCERN
Needing insulin means my
diabetes is more serious
The facts: everyone with
diabetes should take it seriously,
regardless of how it is treated.
The main problem with diabetes
is the complications that occur
from having high BGLs, so your
goal should be to maintain
your glucose levels as close to
the normal range as possible.
Whether you need insulin,
tablets or just lifestyle changes of your diabetes. It also doesn’t managing your diabetes isn’t
to do this doesn’t matter mean that all the efforts you’ve just about BGLs either – a
– it’s the high BGLs that are put into changing your diet healthy lifestyle can
the serious concern. and exercising have been go a long
wasted. Eating well, exercising way towards improving your
YOUR CONCERN regularly and losing weight overall health and reducing your
Needing insulin means can delay the need for insulin risk of experiencing
I’ve failed and will help to keep the dose of complications, particularly
The facts: needing insulin insulin you heart disease.
doesn’t mean you’ve failed, need smaller when
it’s just a natural progression you do need it. Remember that YOUR CONCERN
If I take insulin I could
have a bad hypo
The facts: while hypoglycaemia,
or a low blood glucose reaction,
is more of a risk when you
are taking insulin, you can
significantly reduce your risk
by understanding how insulin
works and how to balance it
with your food and activity
levels. In addition, most hypos
living well
“Needing
insulin
doesn’t mean
you’ve failed,
it’s just a
natural
progression
of your
diabetes.”
improving your BGLs. When

your BGLs are high, some of
the extra glucose is lost in your
urine. Once you start insulin
and your BGLs come down,
you are able to use all of that
glucose, so a small weight gain
are relatively mild and easy to injections are given into the is common. But you can keep
manage if you treat them fatty tissue just underneath this to a minimum by eating
promptly. When you start your skin where there are very well and exercising regularly.
insulin, your diabetes educator few nerves. Syringes have largely Starting insulin can also be
can help you to understand been replaced with pen devices a good time to see a dietitian,
more about hypos, what you that are convenient and easy to as they can not only help you
can do to reduce your risk and use, so while it’s normal to be to understand the relationship
how to treat them effectively apprehensive about giving between the food you eat
WORDS DR KATE MARSH (DIABETES EDUCATOR)
if they do occur. yourself an injection, most and insulin, but also help you
people find this is relatively come up with a plan to keep
YOUR CONCERN easy and painless once they’ve weight gain in check.
The injections will managed to get past the first
be painful one. In fact, most people find
The facts: some injections it to be less painful than the So, if the time has come for
do hurt, particularly those finger prick to check their BGLs. you to start taking insulin,
most of us are familiar with, don’t think about this as
such as having blood taken YOUR CONCERN a failure. Instead, think about
(a large needle into a vein) or I’ll gain weight if I start it as a way to help you lower
vaccinations (a large needle into taking insulin your BGLs, reduce your risk
muscle). Insulin injections are The facts: it’s normal to gain of complications and, in doing
quite different. The needles a few kilograms when you start so, improve your overall health
are very small and fine and insulin, mainly as a result of and wellbeing. ■

2
good advice
Feel
WAYS TO
DE-STRESS…
better in 5
Big changes start with simple
IN 10 MINUTES
OR LESS
1
steps. Try these ideas to help
you improve your wellbeing
GUT A GRIP
Taming tummy troubles can
have a big impact on your health
As well as being uncomfortable,

an unhealthy gut can have serious
side effects, with research showing
digestive health influences every-
thing from mood to your risk of
heart disease. Your gut bacteria
can even determine how easily you
lose weight. “Plus, just as certain
aspects of diabetes can impact how
healthy your gut is, we also know
bad gut bacteria can make it harder
to manage diabetes,” says Rachel
Freeman, from the Australian
Diabetes Educators Association.
“So it’s a vicious circle.” A good
place to start a makeover is
by eating more fibre. In a
2013 study, people who ate
a high-fibre diet for six weeks
improved their gut bacteria and
had a better chance of maintaining
a healthy weight. “The diet that’s
good for diabetes is good for gut
health,” says Freeman. “So high-
fibre, low-GI foods.” Aim for 35g a
day; a 2014 study showed that had
a positive impact on gut bacteria.

3
Think you need to spend
hours meditating or relaxing
to zap your stress levels? No
way! Here’s how to feel more
zen in just a few minutes.
• Pick up a book Reading is a task

that demands your brain’s attention,
and that distraction is scientifically
proven to significantly lower your WHEN
heart rate and ‘tense levels’ in as little
as six minutes. True story! DOLLARS
MAKE
• Chew some gum An Australian
study found it lowers salivary levels
SENSE
of the stress hormone cortisol
in just 10 minutes, thanks to the
way the chewing action increases
blood flow to the brain. Money can buy happiness
• Do the dishes It’s a chore that – if you spend it right.
works as an instant stress reliever,
according to a 2015 study. The trick The first thing to know is that
is making a conscious effort to pay when it comes to boosting
attention to what you’re doing – your mood, research proves
focus on the smell of the suds, how spending your money on
warm the water is and how the experiences trumps objects
dishes feel in your hands – rather – so think more holiday or
than letting your mind wander. concert tickets and less shoes,
clothes and cars. In fact,
just looking forward to an
experience is enough to boost
happiness – so book early!
But using your money to
buy yourself time rather than
things is also smart. According
to a recent Canadian study,
people who pay for services
– like cleaning, lawn mowing
and car washing – spend
more of their downtime doing
things they want to, and are
therefore happier than those
who spend money on ‘stuff’.
“Research has shown people
benefit from buying into nice
experiences,” says the study’s
senior author, Elizabeth
Dunn. “But our research
suggests people
should consider
buying out
of unpleasant
experiences.” ➤

4
good advice
5
GET IN
THE KNOW
ABOUT
SPF50+
ONE
It doesn’t provide twice
as much protection as
an SPF30+. The two
actually deliver very similar
protection against UVB rays,
the variety that’s the main
cause of skin damage and
skin cancer.
TWO
You need to apply it
TICK TOCK!
Turns out your body clock – or helps keep your
properly to get that level circadian rhythm as it’s technically circadian rhythm on
of protection. Use one called – does much more than an even keel, say US
WORDS KAREN FITTALL PHOTOGRAPHY GETTY IMAGES

teaspoon of sunscreen per regulate when you feel drowsy researchers.
body part, apply it at least and when you feel awake. • Avoid the snooze
20 minutes before you head button Sleeping in may feel
outside and then reapply It also controls your metabolism, fantastic, but research shows
every two hours. your appetite and even has a role that it wreaks havoc with your
to play in blood glucose control. body clock. If you feel like you
THREE So when it’s out of whack, as well need some extra shut-eye, go
You should choose as losing some sleep, your risk of to bed earlier instead.
a water-resistant one. everything from heart disease to • And when you do get up
Yes, that’s even if you’re obesity and even some cancers can Make throwing open the
not going swimming. start to climb. To make sure your curtains a priority. Exposure to
Sweating can reduce body clock’s keeping good time… daylight first thing suppresses
the effectiveness of non- • Exercise in the afternoon melatonin, the hormone that
water-resistant sunscreen, Compared to working out at other encourages sleep, so it’s easier
regardless of the SPF. times of the day, being physically to get up. Plus, it makes falling
active between lunch and dinner asleep at night easier, too. ■
30+
recipe index
BREAKFAST 98 Roasted vegetable chargrilled beef
73 Herbed cottage cheese pesto pasta 50 Roast chicken with marmalade
and salmon on rye 48 Smoked salmon, dill and ricotta glaze
92 French toast with banana, mini quiches 101 Teriyaki and ginger salmon
walnuts and honey 97 Smoky paprika and sweet 50 Turkey steaks with cherry and
94 Fruit and walnut oats potato soup with chickpeas port sauce
94 Ham, spinach and and prosciutto
mushroom toastie 67 Spring asparagus tart SIDES & EXTRAS
73 Mango and passionfruit 56 Tabouleh flatbreads with 59 Asparagus, tomato and
bircher muesli baba ghanoush basil salad
92 Melon bowl fruit salad 26 Tropical frozen yoghurt 49 Brown rice and roast
93 Mexican-style scrambled eggs pops vegetable salad
93 Peach, lychee and coconut 57 Turmeric and ginger 48 Greens with parmesan and
bircher muesli chicken salad garlic crumbs
94 Yoghurt cinnamon berries 62 Grilled asparagus with bacon
MAINS and maple glaze
LIGHT MEALS, 66 Asparagus, prawn and 62 Panko-parmesan asparagus
SNACKS & STARTERS mint pasta with garlic dipping sauce
98 Asian pork and 36 Avocado, corn and prawn salad 57 Pomegranate, mint and
noodle salad 36 Caramelised onion and coriander dressing
97 Asian prawn salad with vegie pizza 49 Prosciutto-wrapped baby
lime and chilli dressing 100 Chicken satay with noodle carrots and asparagus
48 Avocado, feta and salad 49 Sage, chilli and garlic roast
tomato bruschetta 102 Chicken stew with pearl potatoes
56 Chilli-roasted sweet barley and olives 56 Sweet pickled onion
potato, cauliflower, 38 Chilli con carne
rocket and ricotta 37 Fish and slaw burgers DESSERTS
95 Corn, buckwheat and tomato 100 Fish or chicken and 51 Chocolate mousse
salad with chicken meatballs avocado tacos 138 Dark chocolate truffles
57 Fennel and nectarine with 38 Lemongrass, thyme and 27 Mango and coconut mousse
black quinoa, watercress garlic chicken skewers 50 Spiced nutty pavlova with
and goat’s cheese 26 Mango chicken ricotta cream
68 Grapefruit chicken cup salad 36 Marinated pork with
66 Grilled asparagus and corn and salad DRINKS
onion crostini 102 Middle Eastern lamb kebabs 73 Lychee and banana smoothie
26 Raspberry, avocado, mango with tomato salad 26 Mango, coconut, raspberry
and tofu salad 37 Miso roasted eggplant with and mint slushy
KEY Freezable Gluten free Gluten-free option Vegetarian Lower carb
COOKING All our recipes are designed for a fan-forced oven. If you have a conventional oven, you’ll need to
increase the temperature by 10-20°C, depending on your oven. All recipes are tested in a 1000W microwave oven.
FREEZING Pack individual serves into airtight containers. Label with the recipe name and date. Main meals
will generally freeze for three to six months, with three being optimal. To reheat, put the dish in the fridge overnight
to defrost (never leave it on the bench overnight) or defrost on low/30% in the microwave. Reheat on the stove, in
the oven, or microwave it on medium/50%, depending on the dish.
GLUTEN FREE When a recipe ingredient is tagged ‘gluten free’ it may either be branded gluten free or gluten
free by ingredient – please check the label to ensure the product is suitable for you. Note: Some spices carry a ‘may
contain’ statement. It is important to check the label of packaged products to ensure they are gluten free.
LOWER CARB When a recipe is tagged ‘lower carb’ it means it is less than 2 carb exchanges for a main or light meal
and less than 1 carb exchange for a snack or dessert. This may be beneficial for people who are trying to control their type 2
with diet and/or medication. If you are on insulin and planning to follow a lower-carb diet, speak to your care team first.

advertising promotion
FREEDOM IN THE BAG

Medactiv EasyBag Single and EasyBag Classic (shown) OCEAN SPRAY®
provide freedom to travel with temperature-sensitive ORIGINAL
medications. Discreet and reusable, EasyBag products CRAISINS®
keep your insulin cool. Just soak the inner pouch in DRIED
fresh water and the bag will maintain CRANBERRIES
insulin between 16°C and 25°C Dried cranberries are
for up to five days. Visit a vibrant, sweet and
medactiv.com.au tart snack packed with
antioxidants. They
also add bright taste
and colour to salads,
yoghurt, muesli and
baked goods. Each
40g serving contains
one serve of fruit and is
a good source of fibre.
Marketplace
Check out these products. They make managing diabetes easier
WINTER CARE FOR STAY COOL

YOUR SKIN AND DRY
Nutri-Synergy Extra Dry Skin THROUGH
Moisturiser is formulated YOUR NIGHT
with natural active ingredients SWEATS
to keep your skin soft and Fortunately, it is possible to
hydrated this spring. NS is get your night sweats under
rich in natural moisturising control, and wearing
factors like urea, glycerine Cool-jams Australia wicking
and triglycerides, along sleepwear is one of the
with aloe vera, allantoin and best ways. Designed with
vitamin B5 that help maintain special features built right
healthy skin by locking in into the fabric, the soft and
moisture. RRP $17.50 for a comfortable collection
250ml pump. Available from absorbs moisture and heat
pharmacies and online at and dries quickly, giving you
nutrisynergy.com.au the best night’s sleep you’ve
ever had. Available for men and
women. Visit cool-jams.com.au.

®
25 years ago,
there was no pink ribbon.
Time to end breast cancer.
Support our mission to
create a breast cancer-free world.
Visit bcacampaign.com
#PinkRibbon25
Editor’s note
Give a life-changing
PRIORITY SUBSCRIPTION FORM Christmas gift to the
ones you love this year.
✔ YES! I would like to subscribe to Subscribe to this offer
Diabetic Living for ONLY and receive up to 4 bonus
issues of Diabetic Living,
BEST
DEAL
■ 12 issues + 4 BONUS issues, $75 – SAVE 41%
saving you up to 41% off
■ 6 issues + 2 BONUS issues, $40 – SAVE 37%
the newsstand price.
MY DETAILS Alix Davis, Editor Don’t miss out!
Mrs/Ms/Miss/Mr:
First name:
Surname:
Subscribe and enjoy!

Address:
Postcode:
Daytime phone: D.O.B:
Email: ONLY $75 FOR TWO YEARS
Date of birth: (12 issues) of Diabetic Living
GIFT RECIPIENT’S DETAILS
(Please also fill in your details above when giving a subscription as a gift) PLUS 4 BONUS ISSUES
Mrs/Ms/Miss/Mr: (that’s 16 issues in total)
First name:
Surname: SAVE 41%*
Address: on the cover price
Postcode:
Daytime phone: PAY LESS
PAYMENT DETAILS: than $4.49 per issue
Charge my:
MasterCard Visa Amex Diners Club FREE DELIVERY
Card no.: direct to your door
3 easy ways for you

Cardholder’s name:
Signature: Expiry date:
PLEASE HELP US produce the best magazine possible

by answering these optional questions:
to subscribe
Do you have diabetes?
NO YES, TYPE 1 YES, TYPE 2 DON’T KNOW ONLINE
Does someone you know have diabetes? subscribetoday.com.au/dlbonus17d
NO YES, TYPE 1 YES, TYPE 2 DON’T KNOW
New Zealand delivery: AUD $44 for 6 issues. Call 0800 630 112.
PHONE
1300 668 118

TERMS AND CONDITIONS: *Offer valid for Australian delivery only. Subscriptions may not include
promotional items packed with the magazine. This offer cannot be used in conjunction with any other
offer and ends 08/12/2017. Diabetic Living is published 6 times annually. Pacific Magazines Pty Ltd
is collecting your personal information for the purpose of processing your order. As a subsidiary of
Seven West Media Limited, Pacific will handle your personal information in accordance with Seven’s and quote P7BDKZZA
Privacy Policy, which is available on subscribetoday.com.au/privacy-policy. By providing your personal
information, you agree to the terms of the Policy. Without limiting the foregoing, Pacific may disclose
your personal information to its related entities and service providers for research and profiling purposes
as well as processing your order. Pacific may also use your personal information for the purpose of
POST
Pacific and its related entities sending you information regarding programs, products and services
available through them and/or through their business partners, and to Pacific from time to time sharing
Diabetic Living, Reply Paid 4983,
your personal information with carefully selected business partners for the purpose of them sending
you such information directly. We will always provide you with the ability to opt out of those communications.
Sydney, NSW 2001
(no stamp needed)
P7BDKZZA
4
GREAT CHRISTMAS GIFT IDEA
BONUS
ISSUES
Subscribe now and pay ONLY $75 for 2 years of Diabetic Living delivered to
your door, PLUS receive 4 BONUS ISSUES! – that’s less than $4.69 per issue
“How I lo
A U S T
R A L I
A N
st 16
SEPTEM
BER/OC kilos!”
$7.99 (inc TOBER 2017, ISSU
GST), NZ $9.2 E 71
0 (inc GST
)
Lose weigh
FOREVER t ®
Y es, you can!

BETTER HOM
Yo
new gur
o
Diets that
ES AND GAR
Sunda-to
change youwill
roast y
DENS SPEC
r life
p22
Delish!
IAL
Married
INTEREST
diabetes?to
PUBLICATION
Wha t NOT
to say!
S
FEEL GREA
T
Save on m ●
ed
Find your s ●
ha
Walk your ppy
55 fFilalisnt g
●
NORMAL● HPRICE se
eal digest lf slim
$127.84 ion woes
ONLY
SEPTEMB
&
ER/OCTO
75
BER 2017
$
NE W RE
CIPES
, ISSUE 71
Amazing
PLUS 7-D mains
AY MEAL PLA No-fuss swe Low-GI pie
N●
ets
MEALS FO
s
R ONE ●
FAMILY
FAVES
Hurry! Don’t miss this great offer

Truffle
shuffle 2
As an occasional
indulgence these
sweet treats are
hard to beat
DARK CHOCOLATE
TRUFFLES
For base recipe, in a medium
saucepan, stir 350g chopped dark
chocolate and 125g light cream
cheese over low heat until melted 1
(mixture will be slightly grainy).
Remove pan from heat. Stir in
1 tsp vanilla extract. Transfer to
a bowl. Cover with plastic wrap.
Chill in fridge for 1-11/2 hours or 4
until mixture is firm enough to roll.
Shape into 28 small balls. Roll in
desired coatings (see below). Store, 3
covered, in the fridge for up to 5
1 week. Makes 28. 1 per serve
as an occasional dessert.
PER TRUFFLE (base recipe): 355kJ,
protein 1g, total fat 6.5g (sat. fat 4g),
carbs 6g, fibre 0g, sodium 21mg
• Carb exchanges ½ • GI estimate
low • Gluten free PER TRUFFLE: 540kJ, protein 2g, 4 Chilli Roll in 2 Tbsp cocoa
total fat 9.9g (sat. fat 6g), powder until coated. Sprinkle
carbs 9g, fibre 0g, sodium 173mg lightly with ground chillies.
TRUFFLE COATINGS • Carb exchanges ½ • GI estimate low PER TRUFFLE: 365kJ, protein 1g,
1 Coconut Roll in 1/2 cup • Gluten free total fat 6.6g (sat. fat 4g), carbs 6g,
shredded coconut until coated. fibre 0g, sodium 24mg • Carb
SHANNON LAVERY (DIETITIAN)
NUTRITIONAL INFORMATION
PER TRUFFLE: 400kJ, protein 1g, total 3 Peanut butter Combine 85g exchanges ½ • GI estimate low
fat 7.6g (sat. fat 4.9g), carbs 6g, fibre melted white cooking chocolate • Gluten free
0g, sodium 21mg • Carb exchanges with 1 Tbsp light peanut butter.
½ • GI estimate low • Gluten free Drizzle onto truffles. Leave to set. 5 Almond Roll in 1/2 cup ground
PER TRUFFLE: 435kJ, protein 2g, toasted almonds until coated.
2 Chocolate and sea salt Roll total fat 7.7g (sat. fat 4.6g), PER TRUFFLE: 410kJ, protein 2g, total
in 220g melted dark chocolate carbs 7g, fibre 0g, sodium 25mg fat 7.7g (sat. fat 4g), carbs 6g, fibre
until coated. Sprinkle with a tiny • Carb exchanges ½ • GI estimate low 0g, sodium 21mg • Carb exchanges
amount of sea salt. Leave to set. • Gluten free ½ • GI estimate low • Gluten free ■

WIN
A PALM COVE
WELLNESS GETAWAY
Accommodation at Peppers Beach Club & Spa is in an iconic North Queensland resort, with lush green gardens, a tranquil
rainforest rock pool and lagoon pool with clean sandy beaches.
Prize includes:
• 4 nights in a Resort Spa Room • 2 x welcome cocktails
including buffet breakfast for 2 adults • 2 x 60 minute massage vouchers
• Return flights for two • Return airport transfers from Cairns to Palm Cove
To enter visit priceline.com.au

Not a member? Join in store or online today
For full terms and conditions see priceline.com.au. Competition commences 29th September 2017 at 7:00am and concludes 11th October 2017 at 11:59pm (Promotional Period).
All times prior to 1 October 2017 are AEST. All times after 1 October 2017 are AEDST. This offer is open to all sister club members aged 18 years or over. Non Sister Club members
can join prior to entering the competition. To enter Sister Club members, must visit priceline.com.au and answer in 25 words or less: ‘How will you improve your health?’
010993
*
No added sugar, only 20 calories*
Antioxidants from 55 cranberries*
Cleanses & purifies to help maintain urinary tract health*
*One 250ml serving of 20 calories Ocean Spray® Cranberry Light contains the juice of 55 cranberries, and helps maintain urinary tract health when consumed daily,
as part of a healthy diet involving the consumption of a variety of foods. Our 700 family farms grow their cranberries in the USA, Canada and Chile.

Australian Diabetic Living - November-December 2017 PDF

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Australian Diabetic Living - November-December 2017 PDF

Загружено:

Авторское право:

Доступные форматы

You can change your life!

26 pages of recipes, exercise

A MAN AND A PLAN - HE’S LOSING WEIGHT AND GAINING LIFE

Our trained Diabetes Advisors will evaluate

Priceline Pharmacy are proud partners of

HIGH CHOLESTEROL DENTAL DISEASE

HIGH BLOOD PRESSURE

BLOOD VESSEL DAMAGE

their quality of life.

WEBSITE FACEBOOK INSTAGRAM

diabetic living NOVEMBER/DECEMBER 2017 5

CONTENT MANAGEMENT TEAM

I am a type 2 diabetic. Since LETTER ADVERTISING

Kaye Sarson, South Australia PACIFIC MAGAZINES PTY LIMITED

Ed’s note: Thanks Jenny – look out for our story on

6 NOVEMBER/DECEMBER 2017 diabetic living

Food myths for PWD*…

TYPE 1 AND TYPE 2… 2 IT'S YOUR MOVE

Did you know

10 NOVEMBER/DECEMBER 2017 diabetic living

Walk this way It’s official

rains Five ways to get more

What are the most

diabetic living NOVEMBER/DECEMBER 2017 13

problem. There are most comfortable to wear. ■

14 NOVEMBER/DECEMBER 2017 diabetic living

Working closely with a team Linjawi. “The website will

bracket and whether you’re episodes. “There’s with it and find it

16 NOVEMBER/DECEMBER 2017 diabetic living

diabetic living NOVEMBER/DECEMBER 2017 17

“I’m doing everything I can”

18 NOVEMBER/DECEMBER 2017 diabetic living

diabetic living NOVEMBER/DECEMBER 2017 21

diabetic living NOVEMBER/DECEMBER 2017 23

24 NOVEMBER/DECEMBER 2017 diabetic living

Like many fruits, mangoes provide a good hit of

One small mango contains about 30g of carbs. So, if

RASPBERRY, TROPICAL FROZEN

RECIPES ALISON ROBERTS, SHANNON LAVERY (DIETITIAN) PHOTOGRAPHY BEN DEARNLEY

STYLING VANESSA AUSTIN FOOD PREPARATION LUCY BUSTILLI

26 NOVEMBER/DECEMBER 2017 diabetic living

28 NOVEMBER/DECEMBER 2017 diabetic living

Dine in style every night

NUTRITION INFO MISO, MUSHROOM

diabetic living NOVEMBER/DECEMBER 2017 31

diabetic living NOVEMBER/DECEMBER 2017 33

Breakfast literally means to break 1Choose a low glycemic index (GI)

diabetic living NOVEMBER/DECEMBER 2017 35

diabetic living NOVEMBER/DECEMBER 2017 37

RECIPES ALISON ROBERTS, SHANNON LAVERY (DIETITIAN) PHOTOGRAPHY BRETT STEVENS,

BEN DEARNLEY STYLING VANESSA AUSTIN FOOD PREPARATION TINA MCLEISH

38 NOVEMBER/DECEMBER 2017 diabetic living

AVOCADO, FETA AND

diabetic living NOVEMBER/DECEMBER 2017 41

$3.80 PER SERVE

diabetic living NOVEMBER/DECEMBER 2017 43

diabetic living NOVEMBER/DECEMBER 2017 45

It’s not Christmas

time to enjoy these

diabetic living NOVEMBER/DECEMBER 2017 47

48 NOVEMBER/DECEMBER 2017 diabetic living

diabetic living NOVEMBER/DECEMBER 2017 49

50 NOVEMBER/DECEMBER 2017 diabetic living