M A I N C O U R S Live E your life in style Tips for healthy eating and lifestyle 230 RECIPES FROM THE WORLD LIVE YOUR LIFE IN STYLE 1 LIVE YOUR LIFE IN STYLE TABLE OF CONTENT LIVING YOUR LIFE IN STYLE WITH DIABETES 5 DIET AND DIABETES 6 PHYSICAL ACTIVITY PEOPLE WITH DIABETES 9 EXERCISE...WHY? 11 EXERCISE...HOW? 14 EXERCISE...THE PRESCRIPTION! 15 EXERCISE…SPECIAL ASPECTS AND PRECAUTIONS 24 EXERCISE...CARRY ON! 27 PHYSICAL ACTIVITY-- HEALTH PROFESSIONAL 29 EXERCISE 30 FOOT CARE - PEOPLE WITH DIABETES 34 YOUR FOOT ARE FOR A LIFETIME! 35 Dr. Foot’s FOOT CARE TIPS! 37 DANGEROUS SIGNS TO LOOK OUT FOR! 38 Dr. Foot’s Tips on buying SHOES 39 Dr. Foot’s TAKE HOME MESSAGE 40 FOOT CARE - HEALTH PROFESSIONAL 41 THE FEET AND DIABETES: 42 SCREENING FOR DIABETIC FOOT PROBLEMS 47 INFECTIONS 52 HEALTHY RECIPES- STARTERS 58 Chicken, Grape and Pecan Salad 59 Tasty Tuna and Chives Fishcakes 60 Broccoli Soup 61 Cabbage Rolls 62 Hake in Olive Oil and Herbs with Pureed Grain and Sautéed Spinach 63 Meatball soup 64 Mini-Tapas 65 Falafel Salad with Lemon-Tahini Dressing 66 Muffulettas Pasta Salad 67 Bread Fruit Chowder 68 Fish Kabobs 69 Lentil Loaf 70 Mango Shrimp Salad 71 Grilled Salmon Finger 72 Turkey Salad 73 Khaman 74 Navratna Patties 75 Appam 77 2 LIVE YOUR LIFE IN STYLE Balinese Green Bean Salad 78 Potato and Wakame 79 Rolled Ties of a Parent and Child 80 Scallop and shrimp dumplings 81 HEALTHY RECIPES -MAIN COURSE 83 Beef and Vegetable Curry 84 Githeri 85 Yam Pottage 86 Asparagus with Easy Hollandaise Sauce 87 Broccoli pesto pizza 88 Broccoli, Ham & Cheese Quich 89 Bulgur Pilaf with Tomatoes 90 Chest of Turkey Stuffed with Cabbage and Broa 91 Herb & Parmesan risotto 92 Fresh Tuna with Tomatoes and Peppers 93 Fish and Pasta with Wine Sauce 94 Tuna Muffins and Spinach 95 Zucchini and Carrot Mushrooms with Cream Cheese and Tukey 96 Sayadia 97 Baba Ghanouj 98 Chicken Kaabash 99 Grilled Eggplant with Sumac Aioli 100 Persian Grilled Chicken 101 Vegan Buddha Bowl 102 Vegetarian Stuffed Cabbage 103 Brown Stew Chicken 105 Calaloo and Saltfish 106 Curried Crab 107 Lamb with Lima Bean 108 Beef Burrito 109 Chickpeas with Chicken 110 Cod with Fine Herbs 111 Egg Muffins 112 Pita Pizza 113 Ricota And Spinach Pie 114 Seafood Sponge-Cooked Chicken 115 Hilsa Pulao 116 Bhappa Illish Patey 117 Prawn Curry and Cashew Rice 118 Rajasthani Dal Bati 119 Kolhapuri Mutton 120 Konkani Fish Curry 121 Chane Jaiselmer Ke 122 3 LIVE YOUR LIFE IN STYLE Goa Prawn Masala 123 KadiPakoda 124 Masala dosa 125 Mughlai Khichdi 126 Oondhiyu 127 Haak (Kashmiri Spinach) 128 Venn Pongal 129 Sarson Ka Saag 130 Beef Rendang 131 Chinese Braised Mushrooms &Tofu 132 Chicken Meatloaf Teriyaki with many Ingredients 133 Chirashi Sushi with Millet 134 Fried Shrimps with Celery 135 Fried Black Mushroom and Green Vegetable 136 Mapo Tofu 137 Pork Pancake 138 Steam Fish In Banana Leaves 139 Velvet chicken with baby bockchoy 140 Watercress with Rice Wine-Oyster Sauce 141 Wonton Noodles 142 HEALTHY RECIPE DESSERTS 144 Banana Bread 145 Pirate Ship Banana Split 146 Blini (Russian crepes) 147 Orange and Almond Pie 148 Russian Cottage Cheese Pancakes 149 Aum Ali 150 Date & Walnut Cake 151 Rice Pudding 152 Coconut Shortbread 153 Diabetic Fruit Cake 154 Sugarless Carrot Cake 155 Chocolate Salami 156 Calories(kcal) 156 Guava Flan 157 Panna Cotta With Clementin Marmalade 158 Strawberry Rocambole 159 Askali 160 4 LIVE YOUR LIFE IN STYLE LIVING YOUR LIFE IN STYLE WITH DIABETES Diabetes is a serious global health issue that continues to gain momentum, currently af- fecting 425 million people and set to affect over 690 million people by 2045. No coun- try is immune from this global pandemic, which if not managed, will result in increased economic and social hardship for all those affected. Diabetes brings with it many serious complications, but the good news is that these can be prevented or delayed by living an active and healthy lifestyle. Type 2 diabetes accounts for the vast majority of diabetes cas- es and most of these could be avoided. Diet and physical activity are the cornerstones of good diabetes management, for all types of diabetes as well as for people at risk. Diabetes is no obstacle to living a full and pro- ductive life and the purpose of this book is to show just that: whether you are living with diabetes or at risk of type 2 diabetes, you can live your life in style through healthy diet and exercise! The recipes and recommendations included in this compilation are intended to show that eating healthy and exercising can be fun. Living with diabetes does not mean that you have to sacrifice your likes and preferences and eat the same food each day. Every indi- vidual is unique and so the recommendations and advice that we, as health professionals, provide should reflect this. Over 200 recipes from around the globe are featured in this compilation. The Internation- al Diabetes Federation (IDF) asked its membership and wider network to send in common and popular recipes from their country or region, and I am delighted by the response. Each recipe has been modified to become healthier and meet the dietary requirements of a person living with diabetes. I owe a debt of gratitude to Dr Vanisha S Nambiar of the Faculty of Family and Community Sciences, Maharaja Sayaji Rao University of Baroda, Vadodara (India), without whom the modification of the recipes would not have been possible. Diet alone, however, is not enough, and must be complemented with daily physical ac- tivity. In recognition of the fact that exercising is not always easy, especially in these fast- paced, highly technological times, we have compiled a series of tips and recommendations to make physical activity interesting and fun, showcasing its value in the management of all types of diabetes. Diabetes currently poses a big challenge to all societies but we have the solutions to re- verse the tide and ensure a healthy future for everyone. I hope that the recipes, tips and suggestions outlined in this book will make a meaningful contribution to improving the lives of the millions affected by diabetes and the many more at risk. Shaukat Sadikot President 2016-17 International Diabetes Federation 5 LIVE YOUR LIFE IN STYLE DIET AND DIABETES n spite of all the advances which have taken place in the therapies which are avail- Iable to manage diabetes, lifestyle management still remains the centerpiece of dia- betes management. One thing which we must not do is have very rigid rules for diet therapy. If we expect patients to follow our advice, we have to ensure that to the extent possible, the diet is individualized for every patient. It must be realistic, flexible, and take into consideration the patient’s likes and dislikes, to as large an extent as possible, provided it does not go against acceptable norms. In medical circles, one common grouse which keeps making the rounds is that when pa- tients get better, they thank God, but if they do not, then they blame and sue the doctor! Not without some merit, let me add! But in all fairness, let us also accept that when we have patients whose diabetes is well controlled, we pat ourselves on our back for our “brilliant” management. But if the control is less than acceptable, what do we do? “BLAME THE PATIENT!” It is a fact that some patients will not accept what they are told to do come what may, but have we ever given a thought to why so many of the other patients do not comply with what we tell them? That is something we doctors never really give a thought to. God for- bid, we may find that the fault lies with us. And often it does! Remember that when we point a finger to blame others, three fingers point back at us! If one were to take some time and listen to our patients, we would realize that most of them are extremely unhappy with the type and method of prescribing a diet to them. They feel that the diet that they are asked to maintain is too rigid, too little and too compli- cated. It disrupts their normal routine, ruins their social life by making party going a chore rather than a pleasure, does not consider their likes and dislikes, and frankly in many cases is impossible to follow. 6 LIVE YOUR LIFE IN STYLE A joke that many patients tell (and we must admit that there is quite a bit of truth in this!) is that when patients go to a doctor with a report showing them to have diabetes, the doctor even without examining the patient puts down the DO’s and DONT’s which go something like this: AVOID • eating the amount of food you eat. Eat less! • sugar! • all sweets, soft drinks, ice creams etc.! • fruits! • rice and potatoes completely! • oil, butter and all fried foods! • most meat products, especially red meats! • all foods with a high cholesterol content! • saturated fats! By the time the patient hears this, he is so upset that when the blood pressure is measured it is found to be slightly raised and so the doctor tells the patient: “AVOID salt”! The patients soon realize that all they may really eat are boiled vegetables and feel that if they follow such a diet, they most possibly will end up as a “vegetable” them- selves! They make their own rule: AVOID getting treated for the diabetes; and more impor- tantly, “AVOID ALL DOCTORS!” Although many patients say all this as a joke, there is quite a bit of truth in this and the net result is what we call “non-compliance” Frankly speaking, I would not blame the patient for feeling like this.