Last week I probably should have mentioned that it was National Diabetes Week.

Type 2 diabetes is becoming more and more common, and as it becomes more common, we all become a little more blasé about it, BUT Type 2 diabetes is a slowly developing disease, and if you have the risk factors or have Type 2 diabetes already, every effort should be made to manage it optimally in order to prevent the long term implications of poor glucose control including blindness, kidney failure, poor circulation and abdominal obesity.

The good news is that the preceding condition to Type 2 diabetes, insulin resistance can be detected early and managed, which ultimately prevents Type 2 diabetes.

Signs of insulin resistance include:

·       Inability to lose body fat despite eating well and exercising regularly
·       Fat deposition around the abdomen
·       Sugar cravings
·       Fatigue
·       Facial hair
·       Skin pigmentation
·       Bloating
·       History of large babies or gestational diabetes

If you or someone you know experiences these symptoms, have your insulin levels checked by the GP. Ultimately it may well prevent you from developing Type 2 diabetes

Food Tip of the week: What time do you eat?
A lot of people are surprised when I tell them that the time you eat your carbs, fats and proteins can seriously affect your ability to burn body fat. The body is programmed to consume the bulk of its calories during the first half of the day. For this reason, if you skip breakfast you are already putting yourself at a disadvantage as this naturally tapers your caloric intake towards the second half of the day. Optimal times for meals are as follows:

Breakfast: before 8, the earlier the better which may mean that you are hungry for morning tea at 930 if you have eaten at 6 or 630am

Morning Tea: 930-10am
Lunch: 1230-1pm
Afternoon Tea: 330-4pm
Dinner: 7pm
Last eats: 8pm

If your work means that there is no way you will eat before 8 or 9, this is when you need to keep it light with lean meats, salads and veges so you do not go overboard.

Product of the week: Aktavite Tetra Drinks
Finally there is a low fat, nutritious flavoured milk for school lunch boxes! Aktavite is full of calcium, protein and also contains Vitamin D, a nutrient that is found to be lacking in more and more kids diets.  Swap the fruit juice poppers for one of these in your child’s (or your own!) lunchbox for a filling, nutritious and tasty school treat they will just love. Available in Coles long life milk section.

Just a note, all of the products I select are my personal preferences for optimal nutrition in each of the food categories. I am not paid by the companies to promote these products

Exercise Tip of the week: Feel like punching someone?
Boxing is a fantastic metabolism booster as it really gets the heart pumping, as well as a great toner for those flabby canteen arms, and not to mention being a great outlet for all of that pent up aggression! A lot of local gyms offer boxing classes as a one off and it is a great way to spend $10 and heaps of calories. For those of you living on the south side, Lance Thompson runs a hard core boxing session up at Dick Caine’s gym at Carss Park on Monday/Wednesday nights. If you would like more information on the classes, drop me an email and I will pass on his details.

Recipe of the week: Three Vegetable Fritters – A light snack to back up a big meal or perfect accompaniment to piece of fish or chicken

 (Makes 16)
Ingredients

• 1 cup white self raising flour
• ½ cup wholemeal self raising flour
• ½ teaspoon salt
• 300g can corn kernels, drained
• 1 medium carrot grated
• 1 medium zucchini, grated
• ½ cup reduced fat grated cheese
• 3 eggs, lightly beaten
• 1 cup milk
• 2 tablespoons olive oil

Method

1)      Sift flours and salt into a large bowl.  Add vegetables and cheese.
2)      Combine eggs and milk.  Stir liquid ingredients into dry ingredients.
3)      Heat oil in a large non-stick frypan.  Add ¼ cup mixture to the pan and cook until golden brown on both sides and cooked through.

4)      Serve topped with light sour cream and sweet chilli sauce.

Restaurant recommendations of the week – Nostimo, Queen St, Woollahra
There are few places in Sydney where you can get better salads and coffee than that served at Nostimo. The salads are packed with fresh veges and lean meat and served with a controlled portion of fresh crusty bread. When food is this healthy you can even treat yourself to one of the tiny little cakes they have to go with the coffee. My tip: the pumpkin, lamb, eggplant and fetta salad.

Forget past mistakes and failures. Focus your energy and thoughts on what you are doing now and creating for the future (McGrath)