National Diabetes Week - Shop Savvy 13-19 July

July 10-16 is Australia's National Diabetes Week.

Australia has a shocking prevalence where 1 in 4 adults has either diabetes or impaired glucose tolerance.

The three main types of diabetes are Type 1, Type 2, and Gestational Diabetes.
Type 1 is a lifelong autoimmune disease and accounts for approximately 10% of the cases.
Type 2 is usually associated with lfiestyle factors and largely preventable.
Gestational Diabetes is a case by which abnormally high blood sugar level is diagnosed in pregnancy, and is a risk factor for developing Type 2 diabetes later in life.

Although Type 1 Diabetes is not preventable, increasing your understanding of the disease and keeping a good management plan in place will prevent you from diabetes setting you back from achieving your goals.

On the other hand, both Type 2 and Gestational Diabetes are largely preventable.
Adopting regular physical activity and eating a nourishing, wholesome diet with minimally processed food products are the first steps in prevention and management.

There is no food that is banned when you have diabetes or are trying to prevent diabetes.

A meal that contains grains or starchy vegetable, beans/fish/meat/egg, and salad or non-starchy vegetables, will give you an array of powerful nutrients that will support building a healthy body.
Aim to have...

  • 1/4 of your meal whole-grains or starchy vegetable
  • 1/4 of your meal beans, nuts, fish, meat, or eggs (the so-called "protein foods")
  • 1/2 of your meal non-starchy vegetables (that's all veggies except for potato and corn families as they belong to the starchy-vegetables.
  • Keep the skins on fruits and veggies as much as possible - they contain the powerful antioxidants that help fight against diseases.

Here some recipes for inspiration.
I've picked those that can be made mainly with seasonal produce and ingredients that are on special at major supermarkets this week.
Easy and economical - love that don't we?

Balsamic Chicken and Pears
Balsamic Chicken and Pears
This reminds me of Apricot Chicken.
But we're making it with pears since they're in season!

Roasted Kalettes
Roasted Kalettes
Have you eaten kalettes before?
They are a new type of vegetable, a cross between kale and brussels sprouts.
The sweet and nutty flavour makes them ideal for roasting, stir-frying, or salads.
Get them from Coles this week while they're on sale :)

Mashed Sweet Potatoes with Rosemary
Mashed-Sweet-Potatoes-8382
This is a beautiful alternative to the ordinary potato mash.
I like to keep the skin on - I swear potato varieties become sweeter and richer when roasted in skin.

Tuscan Bean Soup
Tuscan Bean Soup
A delicious Italian Winter staple is this bean soup.
It's easy when you use canned beans and ready-made stock.
Chuck in any left over veggies and you'll also save on food waste!

Baked Apples with Berries
Baked apple and berry
This is a super simple and delicious recipe.
Baked apples and berries melt in your mouth.
And they're even better when served warm with dollops of cold natural or Greek yoghurt.
Enjoying home-made dessert with family and friends is a great way to end a busy week.

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Now here are the list of food items on sale this week from 13-19 July 2016.

Woolworths
Old El Paso Mexican Beans 425-435g $2 each
Campbell's Real Stock 500mL $1.14 each
Heinz Baby Green Beans Frozen 500g $2 each
Aussie Onions 1kg pack $1.20 each
Australian Butternut Pumpkin $1.20/kg
Australian Packham Pears $2.90/kg
Aussie Pink Lady Apples $2.70/kg
Australian RSPCA Approved Chicken Breast Fillets $8/kg

Coles
Campbell's Real Soup Base 1L $2.50
Cobram Estate Olive Oil 375mL $5 each
Annalisa Beans or Tomatoes 400g $1 each
Chobani Yoghurt 907g $5 each
Australian Sweet Potatoes $1.90/kg
Australian Kalettes 160g $2/pack


Happy eating :)

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For more information on diabetes, visit Diabetes Australia and Diabetes NSW

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