Diabetes diet & exercise


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Diabetic Recipes
Trio of Dips
White bean pate
Served with a variety of low fat/high fibre crackers and vegetable dippers

Trio of Dips
White Bean Pate
2 teaspoons oil
1 small onion, chopped
2 cloves garlic, crushed
44g can white beans eg cannellini or butter beans, drained
Juice of half lemon
2 tablespoons chopped parsley
2 tablespoons chopped basil
1 teaspoon cumin

Saute onion & garlic in a non-stick pan with oil until onion is soft. Blend all ingredients in a food processor until smooth. Put into a serving dish & chill until firm.


1 Lebanese cucumbers, peeled and finely diced
1 cup low-fat natural yogurt
1 clove garlic, crushed
2 tablespoons chopped mint

Squeeze excess moisture from cucumber in paper towels.
Combine yogurt, garlic & mint, and stir through cucumber.

1x400g can chick peas
quarter cup lemon juice
1 clove crushed garlic
2 tablespoons tahini paste
1 tablespoon chopped fresh parsley

Drain & rinse chick peas. Blend the chick peas, lemon juice, garlic & tahini until smooth. Add the parsley.

Colourful Couscous Salad


1 cup couscous
1 cup canned chickpeas, rinsed and drained
half small bunch fresh parsley, chopped
half small bunch coriander, leaves picked and chopped
1-2 tspns ground cumin
half red capsicum, chopped
half green capsicum, chopped
2 tbsp pistachio nuts
2 tbsp pine nuts, toasted
1 cup of chopped mixed dried fruit; such as apricots, dates, currants, figs


2 tbsp extra virgin olive oil
Juice of 1 lemon
Freshly ground black pepper


  1.     Make the couscous according to the packet instructions - you should end up with about 2 cups of cooked couscous.  Make sure the couscous is quite dry before using it.
  2.     Put the couscous in a large serving bowl and combine with the chickpeas, herbs, cumin, capsicum, dried fruit, pistachios and pine nuts.
  3.     To make the dressing, put the oil and lemon juice in a screw-top jar.  Season with pepper, shake well, then pour over the couscous salad and toss to coat.

Serves 4-6

Recipe taken from: The Low GI Cookbook. Published by Hodder Australia, 2005. Authors ; Prof Jennie Brand-Miller, Kaye Foster-Powell and Joanna McMillan-Price.

Berry & Vanilla Creme Dessert


Juice of 1 orange
1 tbsp soft brown sugar
1 tbsp sweet wine
250g (1 and a quarter cups) mixed fresh or frozen berries
8 sponge finger biscuits

Vanilla Creme

100g low fat cream cheese, at room temperature
4 tbsp low fat sour cream
4 tsp icing sugar
1 tsp vanilla essence


  1.     To make the vanilla creme, put the cream cheese and sour cream in a mixing bowl and stir with a wooden spoon to combine. Sift in the icing sugar, add the vanilla essence and stir well to combine.
  2.     Combine the orange juice, sugar and wine in a bowl, then add the berries and leave to marinate for 15 minutes.
  3.     Choose four 250ml (1 cup) glasses with a wide base. Cut a sponge finger biscuit to cover the base of each glass. Add a spoonful of berries and a drizzle of marinade over the biscuit base, then top with a spoonful of vanilla creme. Top with another layer of sponge finger, the berries, a little more marinade, and finish with the vanilla creme. Chill until ready to serve.

Serves 4

Recipe taken from: The Low GI Cookbook. Published by Hodder Australia, 2005. Authors ; Prof Jennie Brand-Miller, Kaye Foster-Powell and Joanna McMillan-Price.

Apple and Strawberry Crumble
3 cooking apples i.e. granny smith
2 tablespoons pure floral honey
250g strawberries, hulled and halved
100g rolled oats
2 tablespoons soft brown sugar
half teaspoon ground cinnamon
2 tablespoons reduced fat margarine, melted

  1. Preheat the oven to 200 degrees Celsius. Lightly grease a 1 litre oven proof dish with margarine.
  2. Put the apples, honey and 2 tablespoons water in a saucepan. Bring to the boil, then reduce the heat to low, cover and simmer for 3 to 4 minutes, or until the apples have softened a little. Remove from the heat and stir in the strawberries. Spoon the mixture into the prepared dish.
  3. Put the oats in a food processor and process until the mixture is coarse. Combine the oats in a bowl with the sugar, cinnamon and margarine. Mix together and spoon evenly over the fruit.
  4. Bake for 15 to 20 mins, or until the crumble is crisp and golden. Serve with low fat vanilla ice-cream or custard, if desired.

Exercise Tips
10 Exercise Tips For Person's Suffering From Diabetes

  1. Prior to commencing an exercise program undergo an extensive medical examination with your GP.

  2. Individuals should be screened to identify any cardiovascular risk factors. Risk factors can include blood pressure, cholesterol and lipid profiles, resting heart rate, weight, body mass index, waist circumference, family history and previous cardiac history.

  3. Make an appointment with an Accredited Exercise Physiologist to prepare an appropriate exercise intervention to meet your specific health needs.

  4. Exercise should include a combination of cardiovascular (aerobic) and resistance training.

  5. Aerobic activity should be performed for at least 30 minutes a day at a moderate intensity. If weight loss is desired, then 60 minutes of exercise or more is recommended.

  6. Resistance training conducted 3 days a week has positive effects on insulin resistance, glycaemia control, weight loss and management, maintenance of lean body mass, strength, balance and functional capabilities.

  7. Untrained individuals should commence their exercise program at a low to moderate intensity (heart rate response of 55-70% maximal heart rate). Exercise should be progressed to a higher intensity as exercise tolerance improves. High intensity exercise is contraindicated in people with proliferative retinopathy due to the risk of retinal haemorrhage

  8. Choose exercise that you enjoy.

  9. Purchase comfortable and well-fitted shoes.

Information prepared by: Matthew Harris
MSc (Ex Rehab), GradDipSc (Ex Rehab), BSc
Accredited Exercise Physiologist

For further information contact: www.exerciseforlife.net.au