Planning Meals around Low GI.

The non-medicated management of type 2 is all about healthy choices. These choices may be as simple as going Low GI. Our previous post titled ‘Go Low GI’ highlighted the benefits of a well-rounded and low glycemic load diet. The Clean Kitchen will put this theory to practice via a selection of professionally approved recipes.

Breakfast: Scrambled eggs with smoked salmon

This recipe is a prime example of a sustaining breakfast that will keep you going until lunch. Serve with pumpernickel bread and a small green salad. With a preparation time of 10 minutes and a cooking time of 2 minutes, what could be easier?

Lunch: Barbecued chili mint lamb and tomato salad

Enjoy the benefits of a high protein lunch with this tasty lamb marinated in chili, mint and tomato. Preparation time is estimated at 20 minutes followed by a cooking time of 25 minutes. This recipe is packed with Low GI goodness.

Dinner: Chorizo, rice and bean bowl

This delicious dinner option is the definition of simple and nutritious. The chorizo adds the extra flavour you desire and the combination of the rice and beans provide a complete protein. The preparation and cooking time for this dish is 15 minutes each.

For additional professionally approved recipes click here.

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Stay Clean – HH

Go Low GI.

As you are now very much aware, diabetes is the world’s fastest growing chronic disease. Within Australia alone, over a million people have diagnosed type 2. What is alarming, however, is for every person diagnosed there is another that has the condition without any awareness. Today we would like to focus on the rise of pre-diabetes as a condition impacting an estimated two million Australians.

What is pre-diabetes? Simply put, this is a condition where blood glucose levels are higher than normal but not high enough to be classified as diabetes. Non-medicated measurements may be taken to reduce the risk of developing both pre-diabetes and subsequently type 2. Incorporating a Low GI diet into your daily routine will improve blood glucose levels, reduce insulin resistance and improve blood cholesterol. These are fundamental factors for managing diabetes as well as reducing the risk of developing type 2 and pre-diabetes.

The Clean Kitchen has recruited the experts from the Glycemic Index Foundation (GIF) to shed some much needed light on the topic. The GIF is a not-for profit health promotion charity who provide the information and tools to improve people’s health through scientifically-backed low GI healthy eating principles.

Check out the Glycemic Index Foundation’s Top Tips to go Low GI:

• Swap it:There are simple swaps you can make to reduce the GI of your meal – for example choosing grainy bread over white bread. Try to include at least one low GI food with every meal or snack (if you have them). Get started with our Simple Swaps tool on the left of this page.
• Exercise regularly:Being physically active every day will help improve your blood glucose levels and general health. Weight bearing exercises such as walking will also help you build strong bones and strengthen your muscles so they burn fat more efficiently. Aim for 30 – 60 minutes of moderate paced exercise every day – ideally on top of an active lifestyle.
• Look for the Symbol:To help make healthy low GI choices quick and easy when you’re in the supermarket, look for the GI Symbol – an easy to recognise on-pack logo that you can trust.

For a health professional fact sheet via the Glycemic Index Foundation click here

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The People…Continued.

Communication is key. Let’s break the isolation barrier. Take the time to review the below story extracted from ‘Living with Diabetes’ and you too may find new inspiration to change your lifestyle.

Ian Westman

Former bank manager, living with type 2 diabetes

Ian Westman was watching a game of footy with one of his mates when the two blokes started talking about their health. “My friend was curious if my diabetes had already gone away,” laughs Ian who of course knows that he will live with type 2 diabetes for the rest of his life. There is no cure for diabetes.

The former bank manager from Oakleigh was 38-years young when he learned of his diagnosis. Although being a young and very active person, Ian was aware of his high risk of developing type 2 diabetes as it runs in his family. “It was a bit of time-bomb,” says Ian. His mum was keen to have him tested after he lost a lot of weight and was generally exhausted. “I wasn’t looking after myself as good as I could have at that time.”

Since his diagnosis in 1994, Ian has changed his diet and is very mindful of what he is eating. “I have cut the soft drinks altogether,” says Ian who loves walking his two dogs and aims to walk 10,000 steps every day. The main treatment for type 2 diabetes is healthy eating and regular physical activity. Next to making appropriate lifestyle changes, taking oral medications or administering insulin are important options in the management of type 2 diabetes.

“I feel that many people do not understand diabetes,” says Ian. “Especially the differences between type 1 and type 2 are not generally known or, in my case, that some people with type 2 are required to administer insulin too.” Ian is one of over 236,000 Australians (23%) who need insulin to manage their type 2 diabetes. He currently has two injections every day.

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The People…Continued

Isolation felt by type 2 sufferers has been identified as a key barrier impacting self-management. The stories published across Diabetes Australia are an excellent platform to learn from other peoples experiences. Central to this learning curve is the prevention of type 2 through structured lifestyle intervention. Did you know that type 2 can be prevented in up to 58 per cent of people at high risk?

Take the time to review the below story extracted from ‘Living with Diabetes’ and you too may find new inspiration to change your lifestyle.

Bev Friend

Management and business consultant, Life! champion

Bev Friend has never officially been accounted in the ‘280 a day’ figure – and she is very proud of it. The management and business consultant from Torquay was on the path of developing type 2 diabetes but successfully has turned this scenario around.

At least two million Australians have pre-diabetes and are at high risk of developing type 2 diabetes. Not everybody can do what Bev has achieved but there is strong evidence from randomised controlled trials which show that type 2 diabetes can be prevented in up to 58 per cent of people at high risk, through structured lifestyle intervention.

A keen golfer and runner, Bev had always been very health conscious, even whilst working and raising 3 children. Last year, she unfortunately went through some emotionally difficult periods. These tough times sent her into a downward spiral and Bev started to drink more regularly to help relax and ease her stress. Bev’s blood sugar levels also increased and she and her GP were concerned that she was on the path to type 2 diabetes. “One of my closest friends has type 2 diabetes as well as my ex-husband. I’d seen the impact of it and I knew where I was heading.”

After a work function, Bev was driving home and heard a Life! program radio advertisement. She immediately pulled over, wrote the number down and called 13 RISK as soon as she got home. Bev signed up for the Telephone Health Coaching service with health coach Jenny.

“It was just fantastic. Jenny knew the sort of person I was – I work in a similar field in coaching professionals – and she could really click into my head space. Jenny was just terrific and reminded me of all the simple things to do.” Bev made some simple changes. Instead of going home to a couple of glasses of wine, cheese and biscuits every night, she switched to a low fat, low sugar hot chocolate for two nights a week.

“I did that for a month. The next month I didn’t have the hot chocolate and after three months I went off alcohol all together. My liver sent me love letters! Now I’m in a very healthy state. I only drink alcohol in moderation with friends and as soon as I get home I’ll go for a swim, sauna and a spa.”

Bev’s aim was to get back to a healthy weight range, a healthy BMI and lose 10cm from her waist. She achieved that and more losing 11 kilograms and 13cm from her waist. Today Bev is feeling fabulous. “I feel my whole way of life has improved – I’m back on track.”

Stay within the CLEAN loop for all things type 2 related!

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The People.

The prevalence of type 2 diabetes is very much a reality. Were you aware that 85 – 90% of all cases are type 2 related?

Over the past few weeks we have explored lifestyle risk factors that should be modified. A poor diet and insufficient physical activity are two prime examples that contribute towards the progressive nature of the disease. Today, however, we would like to focus on the people. The collaborative nature of The Clean Kitchen provides a communicative platform for you to be heard. By sharing your story, you may in effect help a person who has recently been diagnosed or is at risk of being diagnosed. Isolation is a barrier to self-management and we would like to break this wall.

Diabetes Australia is the national body for people affected by all types of diabetes and those at risk. This resource is an excellent online platform that provides relevant and accurate information regarding the nature of diabetes.  We realise that our followers do not always have the time to navigate their way through a website, so we have utilised the network to extract a series of our favourite stories for you.  These are real stories from real people. The below experiences were published by Diabetes Australia and may be found under Living with Diabetes.

Vasantha Ragunathan

Health coach, living with type 2 diabetes

Vasantha Ragunathan was very upset when she learned that she has type 2 diabetes. “My sister was hospitalised with an extremely high blood glucose reading of 27,” remembers the health coach from Rosanna, “and within four years she had both her legs amputated above the knee.”

Blood glucose levels for people without diabetes generally range between 3.5–8.0mmol/L. However, when living with diabetes, maintaining those levels within the target range is not always easy. For over a decade, Vasantha has managed to stay in the target range through lifestyle changes alone which have helped her to feel fit and healthy. She says: “Don’t take any shortcuts when it comes to your health.”

Vasantha follows a strict and healthy diet and exercises regularly; she particularly enjoys walking, lifting weights and yoga. The mother of two adult sons is determined to have a good quality of life and believes that sufficient sleep and good habits are important factors in achieving this goal.

Having high blood glucose levels over a period of time can cause damage to the small and large blood vessels and the nerves. This can lead to many health complications which Vasantha is well aware of. She is a textbook example when it comes to following up with her medical team. She has her eyes checked yearly, sees her dentist and GP every six months and a podiatrist every eight weeks. She also checks her blood glucose levels at least three times a week.

Only three months ago, she followed her GP’s recommendation and started taking diabetes medication. “I didn’t like the idea,” says Vasantha. “I needed some time to accept that my body doesn’t produce enough insulin anymore.” Since starting medication, Vasantha has felt a positive effect on her health.

Stay within the CLEAN loop for all things type 2 related!

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Fibre, Carbohydrates & Activity.

Due to the positive response The Clean Kitchen has received across our shared platforms, we have decided to publish an additional ‘diabetes recap’ article. Today we will examine the importance of fibre, carbohydrates and physical activity. This summary may be found via our friends at the Dietitians Association of Australia  through ‘Smart Eating For You’.

Type 2 management can be as simple as the following…

Fibre

It may be helpful to increase the amount of fibre eaten. Fibre can make meals more filling and evidence suggests that soluble fibre (found in foods such as beans, fruit and oats) may help to control blood glucose levels. Try to choose high fibre breads and cereals, fruit and vegetables each day.

Carbohydrate

Foods containing carbohydrate include bread, rice, pasta, noodles, breakfast cereal, potato, corn, legumes, fruit, milk and yoghurt. It is important to include some of these foods with each meal. Some people with diabetes use ‘carbohydrate exchanges’ to work out how much carbohydrate to eat and when to eat it. The carbohydrate-containing foods that provide the best blood glucose level control are those that are slowly digested and absorbed into the blood stream. These are foods with a low glycaemic index (GI).

It is important to include regular meals each day. Skipping meals can affect blood glucose levels and leave you feeling unwell. For more information on low carbohydrate diets and diabetes, see our hot topic.

Keep Active

Regular physical activity is also important in managing diabetes. Try to be active each day.

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Break The Barrier.

This week we are working towards breaking the barriers associated with self-management. Type 2 symptoms frequently go undiagnosed and poor management conditions are evident on an intrapersonal level. These factors are caused by denial, reduced motivation, and a lack of knowledge or skills required to manage the condition. A lack of time has also been identified as an area of concern.

These are factors that can be easily managed through the interactive nature of the CLEAN loop. Today we would like to introduce the Dietitians Association of Australia as leaders in dietetics, food and nutrition.

To ensure that are followers are updated with all things type 2, we would like to document a ‘diabetes recap’. Our previous articles have indeed covered these topics, however, to make things simple lets engage in some revision. The Dietitians Association of Australia has published an effective summary via ‘Smart Eating For You’. If you have any areas of concern regarding a lack of knowledge or issues managing type 2, we highly recommend you take the time to read the below article. Remember, knowledge is power.

Diabetes

A healthy diet is an essential part of diabetes management as it can help to control blood glucose (sugar) levels and achieve a healthy weight.

What is Diabetes?

Diabetes, actually called diabetes mellitus, is a condition in which the body has a reduced ability to control the amount of glucose in the bloodstream. The body produces a hormone called insulin that encourages the uptake of glucose from the blood, thereby helping to control blood glucose levels.

In people with diabetes, there may be insufficient insulin to control blood glucose levels or alternatively, there may be enough insulin but it may not be working properly. Either way, without enough effective insulin, the level of glucose in the blood will rise above normal levels. High levels of glucose in the blood can eventually cause damage to blood vessels and nerves. Small blood vessels such as those that deliver blood to the kidneys and eyes are particularly susceptible to damage in people with poorly managed diabetes.

Blood glucose levels normally vary between 4 and 6 mmol/L (fasting). People with diabetes should strive to achieve blood glucose levels as near as possible to the normal range in order to avoid short and long term diabetes complications.

Individual blood glucose targets should be discussed with your diabetes health professional team. Individual targets may vary for a variety of reasons.

Good diabetes management can help reduce the risk of complications such as:

Heart disease
Kidney disease
Stroke
Eye problems
Foot problems
Circulation problems.
Diabetes and Diet

It is important that any dietary advice is tailored to your individual needs. An Accredited Practising Dietitian will consider personal health and lifestyle influences and help to separate the facts from the myths surrounding diet and diabetes.

Some common dietary myths that are not correct include:

People with diabetes should eliminate all food containing carbohydrate
People with diabetes need to avoid sugar completely
People with diabetes need to eat mostly foods high in protein and fat.
However, evidence shows that people living with diabetes may need to modify the following:

Dietary fat

It is important that both the type and amount of dietary fat are appropriate. Foods containing unsaturated fats are a healthier choice than foods high in saturated fats. It may be important to reduce the amount of saturated fat in your diet and replace with unsaturated fats.

Stay within the CLEAN loop for all things type 2 related.

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Stay clean – HH

The Clean Loop – Made Easy, Part 1.

The existence of type 2 diabetes is primarily characterised by lifestyle risk factors with data found on the Australian Institute of Health and Welfare revealing that type 2 is poorly managed. There are many barriers to effective self-management and these mainly stem from the isolation felt by sufferers.

Simply put, an individual seeking to find answers to the management of type 2 may do best to find how others are solving their problems and discovering solutions. The Clean Kitchen is all about interaction. Know that you have the support you need. This weeks CLEAN loop will be dedicated to sharing the knowledge and insights published by influential health experts.

As you are now well aware, The Clean Kitchen is all about simplicity. For this reason, we would love to share an insightful post concerning eating patterns by health expert and wellbeing coach, Jessica Sepel via JS Health. Take the time to read the the below article and keep note of the simple ways you can amend your diet to avoid over eating.

THE SIMPLE REASON YOU’RE LATE-NIGHT SNACKING

One of the most frustrating cycles many of my clients describe is the need to snack. They will be super disciplined during the day, and then everything falls apart after dark. Which, of course, will generally stall progress for those who are holding on to excess weight.

Believe it or not, there are very simple reasons this is happening – and it’s not a matter of willpower! In my nutritional opinion, nighttime is for rest. It is not a time to burden our bodies with too much food and to strain our digestive systems. We spend a good part of the day eating, and now our body simply wants to sleep. With these tips, you can make rest and repair the priority.

You’re not eating enough protein. Are you getting enough protein? Probably not, and especially not at dinner. This macronutrient keeps us full and satisfied. Interestingly, protein also contains chemicals, like tryptophan, that help you fall asleep. Fill up on protein at dinner and you’ll not only have less of an urge to snack later, you’ll also be ready for bed at a decent hour.

You’re stressed out. A stressed mind and body will often turn to food. If you’re under a lot of stress, you may find you get a second wind in the evening – this may also tell your body that you want food. My tip? Really listen to what your body wants. Stop and put your legs up against the wall for ten minutes. It will relax your nervous system and help prepare you for sleep. Enjoy an early night!

Your blood sugar is imbalanced. Ensure you’re eating not only enough protein but also good fats at each meal instead of a purely carbohydrate-based meal. Sugar and refined carbs (like white bread and pasta) will cause your blood sugar to crash. I recommend a generally low carb/low sugar diet, but gluten-free, complex carbs like sweet potato, brown rice and quinoa are great staples.

You’re drinking coffee after 3. Not only will the caffeine impact your ability to fall asleep later, it will also have a direct impact on your blood sugar level – which, often leads to those nighttime cravings. Try to cut caffeine by 3pm.

You’re caving to the afternoon sweet tooth. In my clinic, the people who have a sugary treat at 3 or 4 tend to create sugar after dinner too. Instead, enjoy a protein rich snack in the afternoon – nuts, seeds, protein shake or some Greek yoghurt with cinnamon and stevia, if you like. It’s surprisingly decadent and you won’t miss the sugar!

You’re consuming alcohol regularly. Substances like liquor, wine and beer will affect your sleeping patterns – and will also make you likely to snack more, especially late at night when your more susceptible to eat mindlessly. I know I always crave more sugar after a night of drinking!

You’re glued to your phone after dinner. It’s best to avoid computer and phones in the evening as much as possible. The screen time impacts the hormones needed to help us sleep. If you ensure your environment prepares you for sleep, you won’t need the late night snack anyway! Going to bed early is what your body is truly craving.

This entry was posted in Nutrition Advice by Jessica Sepel.

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The Burn.

For many, exercise is something that is avoided. The idea of starting the day with a run is simply dreaded. Here at The Clean Kitchen, we would like to change this perception. Exercise is something that should be enjoyed, not feared.

The benefits from regular exercise are endless, particularly if you have diabetes, or are at risk of developing diabetes. Simply put, a person suffering from type 2 who maintains a consistent exercise regime will notice improvements across a vast health spectrum. Overall diabetes management will improve through stable insulin levels, weight management, blood pressure, reduced stress levels, and the risk of developing heart diseases is greatly minimised.

Before you race out the door, we would like to recommend that you visit your doctor for a full medical examination prior to undertaking a regular exercise program. Initially we also recommend to take it slow and over time, you can increase the intensity of the exercise. Additionally, if you have any diabetes complications like retinopathy, nephropathy, you should consult your doctor or an accredited exercise physiologist before you start increasing the intensity of your exercise.

There are numerous ways to get active, so take a look at our favourites:

1. Walking
2. Running
3. Swimming
4. Bike riding
5. Pilates
6. Yoga
7. Tennis
8. Weight training
9. Dancing

If you seek additional information, visit Diabetes Australia for some handy exercise tips. For those of you with a seasoned fitness regime check out this Fitness First workout which includes resistance and cardiovascular training.

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The Carbohydrate Lowdown.

Simply put, diabetes self-management requires education. Learning how to count carbohydrates is key. Carbohydrates are the nutrients that often have the greatest impact upon blood sugar levels.

For those of you who are taking mealtime insulin, it is crucial to have a complete understanding regarding what nutrients you should be consuming, in order to obtain the correct insulin dose. Additionally, portion control is essential to your meal planning and may be simplified by merely keeping a food journal.

Start by writing down the portions for the foods that you eat often. Secondly, remember to use a measuring cup to ensure you have an adequate portion size and accurate carbohydrate count. This is a helpful and accurate way to help you establish a routine. Remember: diabetes management is a simple process that does not need to be complicated.

Before we get ahead of ourselves, we would like to clarify an important carbohydrate-related question.

Carbohydrates…what are they?

In essence, carbohydrates are a nutrient found in a variety of foods and an important source of fuel for exercise. While bread, rice and pasta may characterise the “obvious”, it is important to recognise that other commonly consumed foods also contain carbohydrates. These may include fruits, starchy vegetables, corn, legumes, sugar, milk, and yoghurt.

Aim to include unprocessed, wholegrain or low GI carbohydrates within your daily diet. These are a rich source of fibre and will leave you feeling fuller for longer.

Low GI foods:

1. Wholegrain bread
2. Pasta
3. Oats
4. Apples
5. Apricots
6. Oranges
7. Yoghurt / Milk
8. Dried beans / Lentils

Keeping this newly acquired carbohydrate knowledge in mind, here is an example of a well-rounded low-GI Carbohydrate meal plan.

Breakfast: Start the day right and stay full until lunch with a ‘Fruity Quinoa Porridge’.

Lunch: Enjoy the benefits of a low-GI Carbs with a ‘Chicken and Pumpkin Soup’.

Dinner: Finish the day with ‘Crisp-Skinned Salmon’.

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Stay Clean – HH