Take Action on Diabetes

Action TAKE

ON DIABETES

LIVE A HEALTHY LIFE

ISSUE 1 | NOVEMBER 2014

WALK YOURSELF FIT! Need inspiration?

Look inside.

GET THE FACTS Your feet and diabetes

EAT MORE FIBRE The ancient artichoke, the heart of goodness

&

5 Fibre rich foods

YOUR FREE COPY Use the QR code to view the magazine online.

I choose to live well with diabetes.

Abdul Redha talks about living with diabetes

Action on Diabetes ESTABLISHED TO HELP DELIVER THE EMIR’S VISION OF A HEALTHY QATAR. Action on Diabetes is a partnership between the Supreme Council of Health, the Hamad Medical Corporation, Primary Health Care Corporation, Qatar Diabetes Association – member of Qatar Foundation, Maersk Oil Qatar and world leader in diabetes care Novo Nordisk. The unique partnership setup helps the Qatari authorities raise awareness of diabetes, help those at risk to avoid it, and give people already living with diabetes advice on managing their health better.

WHAT WE DO

To learn more visit: www.action-on-diabetes.qa

2. Providing diabetes education and training for healthcare professionals

Action on Diabetes has three primary focus areas summarised in the following activities: 1. Raising awareness around diabetes, its risk factors and complications Action on Diabetes organises events throughout the year where members of the public can be tested for type 2 diabetes. Education is also given on diabetes and how to avoid diabetes by living a healthy lifestyle.

Workshops and training courses are offered on an ongoing basis to healthcare professionals to help them to improve their knowledge of diabetes and how to manage the condition.

3. Promoting research on diabetes and sharing that knowledge with diabetes community

Use the QR code to watch videos from the events on your mobile phone.

Action on Diabetes supports research activities in Qatar on diabetes to ensure that decision-makers have the information they need to make informed choices around diabetes treatment and care.

Action on Diabetes: SENIOR PROJECT MANAGER Herluf Nis Tomsen ASSISTANT PROJECT MANAGER Adham Salem Published in association with Action on Diabetes and our partners the Supreme Council of Health, Hamad Medical Corporation, Primary Health Care Corporation, Qatar Diabetes Association-Qatar Foundation, Maersk Oil and Novo Nordisk. Published by Last Mile, Denmark ACCOUNT DIRECTOR Craig Ludwig EDITOR Nicole McCreedy ART DIRECTOR Bianca Nagel Copyright© Action on Diabetes. All rights reserved. While all precautions have been taken to ensure accuracy of information, neither the editor and publisher, nor Last Mile can be held liable for inaccuracies, injury or damage that may arise.

Take Action on Diabetes October 2014

Action TAKE

ON DIABETES

What’s in this issue Diabetes Community

2

What’s coming up?

Check out some of the events that are happening over the next few months.

3

Editors’ letter Welcome to our first issue. Read ‘A word from the editors’ for a peak of what is inside.

4

In the know The inside scoop on the latest information for managing diabetes.

5

14 Artichokes, a vegetable from ancient times, are a powerhouse of fibre and nutrients.

Ask the experts Your questions about diabetes answered.

FEATURE

6

I choose to live well with diabetes We interview Abdul Redha about his lifelong journey with diabetes.

Every year Qatar Diabetes Foundation organises a camp for children with type 1 diabetes.

20

10

11 14 18 COVER PHOTOGRAPHER MR AHMED TAHA COVER PROFILE ABDUL REDHA SHOT ON LOCATION AT MR ABDO’S VILLA IN AL WAKRA

20

Your Health Get the facts How to care for your feet with diabetes.

Fitness & Food Move more Walk yourself fit! Advice on getting started with a walking programme.

Eat right 5 fibre rich foods to add to your diet. Try our tasty stuffed artichoke recipe.

Your QDA 15th International, Al Bawasil Camp.

Type 1 diabetes Helping children learn about type 1 diabetes

SUBSCRIBE TO TAKE ACTION ON DIABETES Visit www.action-on-diabetes.qa to subscribe and receive an email with a link to every new issue.

November 2014 Take Action on Diabetes 1

DIABETES COMMUNITY

What’s coming up?

CHECK OUT SOME OF THE EVENTS THAT ARE HAPPENING OVER THE NEXT FEW MONTHS. DIABETES SCREENING & AWARENESS VILLAGE

MAERSK OIL & QP CHALLENGE

SCHOOLS OLYMPIC PROGRAM

14 & 15 November 2014

15 & 16 November 2014

19 & 29 March 2015

Bring your family for a funfilled outing to the Katara Cultural Village, a two-day event organised by Action on Diabetes to drive public awareness of diabetes.

Learn about healthy lifestyle choices, watch live cooking demonstrations and much more.

Thirty teams from different companies and organisations in Qatar will again compete over two exhilarating days, raising money for and awareness of the Action on Diabetes partnership.

The Qatar Olympic Committee in partnership with the Supreme Education Council is hosting the 8th annual Schools Olympic Program (SOP). The program develops and promotes fitness and a healthy lifestyle by organizing multisport competitions among the schools of Qatar with students ranging from 5 to 18 years.

5 STAGES, 30 TEAMS, 2 DAYS, 1 WINNER

FREE DIABETES SCREENING

AL BAWASIL CAMP BEAT DIABETES – JOIN THE WALK

30 January to 5 February 2015

14 November 2014

The 15th international Al Bawasil Camp, a weeklong meet for children with diabetes, will be held at the Aspire Academy from 30 January to 5 February 2015. The camp is a safe environment for children with diabetes, to teach them how to self-control diabetes.

The Qatar Diabetes Association annual walkathon to mark World Diabetes Day will take place at the Aspire Zone on Friday 14 November 2014. The walk will take place from 3pm. Register beforehand at the Aspire Park tent.

FREE T-SHIRTS, CAPS, HEALTH SNACKS AND WATER FOR PARTICIPANTS

2 Take Action on Diabetes November 2014

OVER 60 CHILDREN FROM VARIOUS COUNTRIES INCLUDING QATAR TAKE PART IN THE CAMP EACH YEAR

SIX MONTH INTRASCHOOL COMPETITION BEGINS IN SEPTEMBER, FINALS HELD IN MARCH

Remember that 14 November is World Diabetes Day. To learn more visit http://www.idf.org/ worlddiabetesday

DIABETES COMMUNITY

A word from the editors OUR FIRST ISSUE!

L

iving with diabetes can be a daily challenge. It involves learning to manage your condition on your own.

shared his lifelong journey with diabetes with us for inspiration (see page 6 to 9).

However, you are not alone.

There are a lot people, just like you, who have diabetes and understand what it is like to try to maintain good blood sugar control each day. Many healthcare professionals and people with specialised expertise in Qatar are also dedicated to helping you live better with diabetes.

Take Action magazine is a resource on diabetes for you and those who support you from day-to-day. The pages of the magazine are crammed with news, good advice and interesting stories to motivate you in your daily journey with diabetes.

Read our cover profile on Abdul Redha, retired engineer and father of six, who

It is our hope that this magazine will become your magazine and that you will become an active member in building a diabetes community with us. Sign up online to become part of the community on the magazine’s website (http://aodnews.com/magazine) or send us an email (magazine@aodnews.com), so that we can keep in touch between issues.

We look forward to hearing what you think of our first issue.

Dr. Walaa Fattah Mahmood Al-Chetachi, Dr. Badriya Al Malki (SCH) Manal Musallam Othman, Joanna Butler (HMC) Dr. Fawziya Ali Khalaf A. Al-Khalaf, Hilalia Ahmed (PHCC) Dr.Abdullah Al Hamaq, Katie Nahas (QDA-QF)

What is a QR code?

A QR code is an easy way to access pages on the Internet.

It is like a shortcut link you can use instead of typing the website URL into your browser.

How does it work?

Download a QR code reader/scanner application to your smartphone. When you spot a QR code, open the app, place your phone camera over the QR code and snap a ‘photo’. That should take you to the page.

CONNECT WITH US

Facebook https://www.facebook.com/ Actionondiabetes

Twitter https://twitter.com/Action_Diabetes YouTube www.youtube.com/user/ActiononDiabetes November 2014 Take Action on Diabetes 3

DIABETES COMMUNITY

In the know...

THE INSIDE SCOOP ON THE LATEST INFORMATION FOR MANAGING DIABETES. DIABETES AWARENESS SURVEY Action on Diabetes has commissioned two Diabetes Awareness Surveys since the programme began in 2011 to gauge how much people living in Qatar know of diabetes, its risk factors and related complications. The most recent survey from 2013, which interviewed 300 people, shows that there has been an improvement in the level of diabetes awareness since the first survey in 2011.

43% of those interviewed who did

not have diabetes were at high risk of developing the condition, the Diabetes Awareness Survey 2013 revealed. This is a 3% increase from 2011.

Factors that put individuals at high risk are a family history of diabetes, high blood sugar (gestational diabetes) and poor nutrition during pregnancy, being overweight, physical inactivity, eating unhealthily and smoking.

THE DIABETESMINE™ TEST KITCHEN

GLOOKO DIABETES MANAGEMENT APP Download Glooko to your Android or iPhone to help you manage your diabetes over time. You can upload your blood sugar (glucose) readings directly from your meter to the app, which has a food database of over 200,000 foods that automatically allows you to log the carb content of your food. Create a record of your numbers and view the statistics breakdown anytime in graph form.

Track your goals and share the information with your doctor.

Get it now: http://www.glooko.com

4 Take Action on Diabetes November 2014

The first-ever video product review hub created specifically by and for people whose lives are affected by diabetes. Hear what others have to say about mobile apps, insulin delivery and blood sugar measuring devices available for diabetes management and much more.

Watch the reviews: http://www.diabetesmine.com/ test-kitchen-categories

Ask the Q &A experts

DIABETES COMMUNITY

WHY DO I NEED TO CHECK MY BLOOD SUGAR LEVELS?

Testing your blood sugar levels is an important tool when managing your diabetes and preventing long-term complications. Keeping a record or log of your results is vital. It can help you understand how diet, exercise and other factors, such as illness or stress affect your blood sugar levels.

Monitoring will also assist you to identify when your blood sugar levels are out of range of your target values (either too high or too low). Consult with your doctor on adjusting your medication if this is the case.

THE EXPERTS WE ASKED

I HAVE NEUROPATHY (NERVE DAMAGE).

ARE THERE WAYS THAT I CAN TREAT OR RELIEVE THE PAIN I AM EXPERIENCING? You are not alone. One in four people with diabetes experience nerve pain. Focus on controlling your blood sugar because continued high blood sugar is toxic for your nerves.

Good blood sugar control can stop or even reverse the damage in some cases.

Exercise regularly to improve the blood flow to your leg and foot nerves. Walking may help to prevent nerve damage in people with diabetes and prevent nerve damage from getting more severe.

Dr Mahmoud Zirie is the Head of Endocrinology, Diabetes and Metabolism Unit at HMC.

Dr Mohsin Mismar is the Manager of Adult Health Division at PHCC.

DO YOU HAVE A QUESTION? Email us at: qatardiabetes@qf.org.qa

November 2014 Take Action on Diabetes 5

COVER PROFILE

I don’t regret a lot of things in my life, except one and that is smoking.

6 Take Action on Diabetes November 2014

COVER PROFILE

Abdul Redha*:

I choose to live well with diabetes *former Managing Director of Qatar Foundation

“BECAUSE I HAVE DIABETES, I KNOW THAT I MUST TAKE CARE OF MY HEALTH. IF I DO NOT, THEN I MAY DEVELOP DIABETES-RELATED COMPLICATIONS SUCH AS A HEART ATTACK, KIDNEY DISEASE OR LOSE MY EYESIGHT.”

D

iagnosed with type 2 diabetes in his early twenties, the retired engineer and father of six children, explains that the worry for him is that then he will become a burden to his family.

Heart disease is a major complication for people with diabetes. Abdul knows from experience how serious a heart problem can be – twenty years ago he had double-bypass surgery.

A heavy smoker with a demanding career, Abdul was forced to re-evaluate some of his lifestyle habits when it was discovered that he had a severe blockage to his left and right heart artery that needed to be operated. Stress together

with smoking and diabetes are known to significantly increase the risk of heart disease and can be fatal. “I don’t regret a lot of things in my life,” he reckons, “except one and that is smoking.” A habit he has since quit.

Family history If you have a family member with diabetes, it is more likely that you will develop the condition.

Abdul’s mother had diabetes and so do two of his brothers. Type 2 diabetes is usually diagnosed later in life. It is only by chance that Abdul found out at such a young age of his condition. He is fortunate for the early

discovery. Many people do not become aware that they have type 2 diabetes until it is too late and complications begin to develop. The International Diabetes Federation estimates that in Qatar as many as 40% of people who have type 2 diabetes are unaware of their condition.

Maintaining good blood sugar control Abdul is dependent on insulin. Considered to be a patient with good blood sugar control, he makes sure to eat five times per day and either walk or swim twice daily, for twenty minutes each, to keep his blood sugar levels within

November 2014 Take Action on Diabetes 7

COVER PROFILE

a normal range. “This,” he says, “is a lifestyle that is with me all the time.” When it comes to managing his diabetes, he has a simple, practical approach: “do everything, eat everything, but do it in moderation.”

1. Educate yourself The key to successfully managing diabetes boils down to three things according to Abdul: “Selfeducation, discipline and patience.” The first element to controlling your diabetes is to educate yourself well about your health condition.

“I started going to school before there was electricity in our home,” says Abdul, “and there weren’t any libraries available. Today there is a lot of information that can easily be accessed

8 Take Action on Diabetes November 2014

about diabetes on the internet from home. Read as much as you can about your health condition.”

2. Use technology Technology has provided us both the means to educate ourselves more readily and a wide range of new tools for managing diabetes.

Today, Abdul uses an insulin pump to manage his blood sugar levels, which he carries in the pocket of his thobe. He has made a small hole in the pocket of his tunic for the tube from the insulin pump to go through to where it connects to his body. Except for when Abdul checks the monitor, the device is not noticeable; in his view it is the same as carrying a mobile phone with you.

There are many new scientific discoveries and tools today to help a person with diabetes to live longer and better without complications. Therefore, asks Adbor, “why not take that opportunity and learn how to use resources such as food labels and smartphone applications that are available, literally, at your fingertips?” Speak to you healthcare provider; they will be able to guide you where to get accurate information.

3. Be disciplined and have patience You must be disciplined with yourself. Living a healthy lifestyle requires making certain choices, which may not be easy at first, and require self-

COVER PROFILE

discipline. You also need to learn to be patient with yourself.

There are times when it may be uncomfortable or awkward – particularly if you have to inject with insulin – be patient.

In the end, Abdul concludes that it is about deciding to live each day well: “To me it does not matter how long I live, it is the quality of the life I live that matters.”

How you can make a difference for your family

WHAT IS THE RISK? This shows the closer the relative, the greater the risk for type 2 diabetes.

Your risk increases by1: • 40% if either your mother or father has diabetes

• 70% if both your mother and father have diabetes

• 1 in 7 chance of developing diabetes if your parent is diagnosed before the age of 50, compared to a 1 in 13 chance if your parent is diagnosed after that age2.

Diabetes may be in your genes. But, genes alone are not enough to trigger the onset of diabetes. Lifestyle is also an important factor.

Choosing to eat healthily, exercising regularly and avoiding smoking can help you prevent type 2 diabetes.

You may not be able to do anything about your family history, but you can adopt a healthier lifestyle for your family that will make a difference. Studies have found that by making simple lifestyle changes, people with prediabetes can reduce their risk of developing diabetes by 58%.

Children develop the habits at a young age that they will carry with them for a lifetime, so start by teaching them to make good choices early on.

Smoking and diabetes both increase the risk of heart disease in very similar ways, and so when combined, they greatly increase the chances of suffering from a heartrelated condition such as a heart attack or stroke.

GET HELP TO STOP SMOKING Smoking cessation clinics at the Primary Health Care Corporation (PHCC) and Hamad Medical Corporation (HMC) help smokers to quit with a combined programme including pharmacotherapy with advice and behavioural support.

Vist http://stopsmoking.hamad.qa or call PHCC on 44174411 to learn more.

INSULIN PUMPS Want to know more about insulin pumps? Get information on our magazine website – http://aodnews.com/magazine 1.

2.

Lyssenko, V. and Laakso, M. 2013. Genetic Screening for the Risk of type 2 diabetes. Worthless or valuable? Diabetes Care. Vol. 36(2): 120-126 American Diabetes Association. The Genetics of Diabetes November 2014 Take Action on Diabetes 9

YOUR HEALTH

WHAT YOU NEE ABOUT LOW BL LOW BLOOD SUGAR CAN DEVELOP QUICKLY IN PEOPLE WITH DIABETES WHO ARE TAKING INSULIN AND HAVE SERIOUS CONSEQUENCES

Don’t i early wa signs acti prom

LOW BLOOD SUGAR: WHAT IS IT? •• If your blood glucose level falls below 70 mg/dl then you have ‘low blood sugar’.

•• The medical term for low blood sugar is hypoglycaemia, often called a ‘hypo’.

WHY ACTION MUST BE TAKEN QUICKLY Waiting to treat low blood sugar is not safe. It is important to treat low blood sugar quickly to stop blood sugar levels from falling even lower. Failure to treat symptoms can cause you to lose consciousness and result in accidents, injuries, coma and death. Emergency treatment is required if consciousness is lost.

10 Take Action on Diabetes November 2014

YOUR HEALTH

ED TO KNOW LOOD SUGAR

ignore arning take ion mptly.

WHAT HAPPENS WHEN YOU HAVE LOW BLOOD SUGAR? By learning more about the symptoms of low blood sugar, you can take steps to help avoid episodes form occurring. Symptoms usually appear when a person’s blood sugar level falls below 70 mg/dL. They may be mild, moderate or severe.

Mild symptoms: Hunger Sweating Dizziness Trembling Moderate symptoms: Headache Confusion Moodiness Nervousness/feeling anxious Low blood sugar can be caused by: Missing a meal or snack Eating less or later than usual Exercising more than usual

Tell friends, relatives and colleagues at work about symptoms of low blood sugar and how they can help.

CHECKLIST A few useful tips to help with low blood sugar Always carry glucose sugar tablets

3

Wear a diabetes identification bracelet or necklace

3

Don’t, walk or swim long distances alone

3

Check blood sugar before driving – avoid driving if it’s low.

3

Too much insulin Too many tablets for diabetes Fasting Stress Hot weather 1.

2.

Find out how to treat low blood sugar at http://aodnews.com/ magazine

John Hopkins Medicine. Hypoglycemia.

Mayo Clinic. Hypoglycemia.

November 2014 Take Action on Diabetes 11

YOUR HEALTH

Get the facts

WHAT MUST I CHECK FOR?

Blister Ingrown toenail Corn or callus Bunions Dry or cracked skin

85% of YOUR FEET AND DIABETES amputations Every 30 seconds a leg is lost due to can be diabetes somewhere in the world. The avoided2. majority of which could have been

Fungal infections like Athletes foot Discoloration

avoided.

How can I look after my feet?

Having diabetes means that you need pay special attention to your feet.

What’s the problem?

Diabetes can cause nerve damage (known as neuropathy) and circulation problems. You may not notice a foot injury like a blister or callus if you have nerve damage as your feet are less sensitive to pain, heat or cold. While, poor blood flow means that it is hard for a sore or infection to heal. With diabetes a small foot injury can therefore become big worry. At worse, it can lead to amputation.

1 2 3 4 5

Care for your feet and toenails – wash, dry well and moisturise Inspect feet for cuts, bruises, swelling or any discoloration Wear shoes and socks that fit properly Never walk barefoot Visit your doctor once a year for a foot exam

15%

of people with diabetes face serious foot-related complications in their lifetime1.

1.

2.

www.nytimes.com/health/guides/disease/type-2-diabetes/complications.html www.medscape.com/viewarticle/822192

12 Take Action on Diabetes November 2014

MOVE MORE

Walk yourself fit!

THERE IS NO QUESTION, WALKING IS GOOD FOR EVERYONE - ESPECIALLY IF YOU HAVE DIABETES.

November 2014 Take Action on Diabetes 13

MOVE MORE

Apart from being one of the easiest ways to get fit, walking also boosts energy levels, fights fat, and protects your heart. It also improves blood pressure, while lowering cholesterol, stress levels, and depression.

Exercise is nearly as important as diet when managing diabetes. But the idea of beginning a fitness programme may seem overwhelming. That is why walking is a great place to start, because all it takes are a few extra steps a day to make a positive impact on your health. The first step is simple - find ways to increase the number of steps you take throughout the day.

Take more steps each day 1. Climb stairs rather than use an elevator or escalator.

2. When possible, walk up the escalator rather than riding up.

3. Park at the far end of every parking lot.

4. Take short walks during work breaks.

5. Stand up and walk in place during advertising breaks on television.

Beginning a walking programme Once you feel comfortable to take the next steps, plan a more structured walking programme: 1. Invest in good shoes and socks - it is very important to look after you feet with diabetes.

Get a pair of comfortable, well-fitting shoes and socks. A podiatrist can help you make the right choices.

2. Plan your route – choose a place to walk where you feel safe and the ground fairly level.

4. Move correctly – maintain good posture when walking.

5. Build stamina over time – do 15 minutes of walking at a time for the first week. Do five minutes of each: slow warm up, slightly brisker pace and easy cool down. Gradually add on a few minutes to your routine per week.

6. Invite a friend to join – connecting with people you enjoy being around will also motivate your carry on with your programme.

3. Warm up and cool down – do a few stretching exercises before and afterwards.

HOW TO WALK CORRECTLY Hold your head high

Look forward, not at the ground.

Keep your chin parallel to the ground

Move your shoulders naturally

Keep your back straight, not arched forward or backward.

Gently tighten your stomach muscles.

Swing your arms freely with a slight bend in your elbows.

Get hold of a pedometer or download an app onto your smartphone to count your steps.

14 Take Action on Diabetes November 2014

Walk smoothly, rolling your foot from heel to toe. © MAYO FOUNDATION FOR MEDICAL EDUCATION AND RESEARCH. ALL RIGHTS RESERVED

MOVE MORE

30 minutes per day, five times per week is the recommended amount of exercise you need!

Choose comfortable shoes that do not rub anywhere. Avoid shoes that are too loose, which can cause blisters, or are too tight. Before and after you walk, carefully inspect your feet, especially in between your toes. Wear white socks – bleeding from damaged skin will be more easily noticeable.

Deal with injuries immediately.

Join the step into health programme initiated by Aspire Zone by registering via the website to become a member.

Log your daily totals online and get feedback on your progress. Aspire Zone will provide free online assistance, a pedometer, and support for analysing your results and answering any questions you may have.

Find out more about the walking club at participating malls from the Hyatt Plaza from the Customer Service Desk.

November 2014 Take Action on Diabetes 15

EAT RIGHT

Eat more

fibre People living with diabetes are encouraged to follow a high fibre diet. Eat a fibre rich diet to reduce your risk of chronic diseases and improve your overall health.

A high fibre meal will help you feel full sooner and can assist you in controlling the rise of your blood sugar after your meal. It is advised to take around 24 -35 grams of fibre per day.

Fibre can be found in whole grains, legumes, fruit and vegetables. Include as many different choices as you can.

16 Take Action on Diabetes November 2014

MOVE EAT RIGHT MORE

BULGUR

Bulgur is another whole grain nutritious carbohydrate choice..

With much of the bran layer preserved Bulgur has more fibre and B vitamins than refined grains. One cup of Bulgur has 8 grams of fibre 33 grams of carb and 150 calories. Easy recipes for Bulgur can be found on the American Diabetes Association website and Mediterranean cook books.

5 fibre rich foods FIBRE IS GOOD FOR DIGESTION, LOW ON CALORIES AND WILL KEEP YOU FULL FOR LONGER. BROWN RICE

Brown Rice is a healthy option for a carbohydrate source in your main meal. Although similar in carbohydrate content to white rice, brown rice has a lower impact on your blood sugar values. Due to its minimal processing brown rice provides you with essential B vitamins.

One cup of cooked brown rice contains 45 grams of carbohydrate, 3.5 grams of fibre and 218 calories.

ARTICHOKE APPLES

Apples are usually easily available and a good source of fibre. Eat the peel, it is an important source of fibre and nutrients like phytochemicals, which are known to have a strong antioxidant activity One small apple has 77 calories with 20 grams of carb and 3.6 grams of fibre.

LENTILS

Artichokes are a great way to increase your fibre intake. One cup of the cooked vegetable contains 10.3 grams of fibre and provides you with a total of 14.3 grams of carbs in a medium size portion. Artichokes are a versatile addition to your diet and can be prepared in several healthy ways – steam with a sauce on the side, stuffed, grilled, in a salad or use in salads and other hot dishes.

Super rich in fibre, lentils are a great source of protein, B vitamins, iron, and other minerals.

Lentils help to reduce blood cholesterol since it contains high levels of soluble fibre. One cup of cooked lentils has about 15 grams of fibre, 40 grams of carbohydrates and 230 calories.

November 2014 Take Action on Diabetes 17

EAT RIGHT

What’s for dinner?

Where do you spend 5 MINUTES your summer holidays?

WITH CHEF ZARMIG I like to travel to my HALLADJIAN homeland Armenia with my culinary colleagues to discover natural, fresh ingredients from villages and farms to use in our recipes.

Where do you get your inspiration?

When I travel to different countries I enjoy finding out about healthy local dishes.

What is your current favourite ingredient?

Artichoke. It is one of the oldest vegetables in the world, but lately we often skip using artichoke in cooking because they seem difficult to prepare.

How to prepare artichokes

Artichoke ideas

• Raw with extra-virgin olive oil and lemon juice, as they do in Italy.

• Warm, drizzled with olive oil and sprinkled with sea salt and pepper.

1. Before cooking, make sure to cut off the stem.

2. Trim off the very sharp leaf tips and use your finger to slightly open the leaves, allowing it to cook more effectively.

3. Boil or steam for 8 to 10 minutes. When it’s cooked the petal near the centre pulls out easily.

18 Take Action on Diabetes November 2014

MOVE EAT RIGHT MORE

ROASTED STUFFED ARTICHOKES Ingredients ime: Prep t 6 cups water utes 10 min 1/4 cipe cup lemon juice This re 4 2 large fresh artichokes serves 2 slices whole wheat bread 3 cloves garlic 2 tablespoons freshly grated parmesan cheese 2 tablespoons chopped fresh parsley 1/4 teaspoon ground black pepper 1 tablespoon olive oil Instructions 1. Preheat the oven to 375 degrees Fahrenheit (190° Celsius) 2. Add water and lemon juice (to prevent browning) to a large pot and bring to a boil.

3. Peel off the first layer of the outer leaves of the artichoke and cut in half lengthwise.

4. Spoon out the hairs in the center (the choke), but leave the flesh of the artichoke intact. Put into the boiling water for 5 minutes.

5. Take the artichokes out of the boiling water and place cut side up in a baking dish.

6. Add the whole wheat bread, garlic, parmesan cheese, parsley, and ground black pepper to a food processor and blend until crumbs. Drizzle in the olive oil while blending to make the stuffing. Take a spoonful of filling out and squeeze it in your palm; if it stays together it’s ready.

7. Divide the stuffing evenly among each artichoke half, pressing it in to the artichoke.

8. Place on the middle rack of the oven and bake for 30 minutes or until topping is golden brown.

NUTRITIONAL FACTS

Serving size : 1/2 artichoke Calories : 180 Carbohydrate : 18g Protein : 5g Fat : 10g Dietary fibre : 6g Sodium : 185mg

November 2014 Take Action on Diabetes 19

TYPE 1 DIABETES

15th International Al Bawasil Camp uary n a J 0 3 to uary 5 Febr 5 201

20 Take Action on Diabetes November 2014

TYPE MOVE 1 DIABETES MORE

The Al Bawasil camp is a weeklong meet for children with type 1 diabetes to help them learn about how to live with their condition.

Interactive programmes, including medical workshops are delivered in an entertaining, simple, easy and understandable way for the children.

Where will it be held?

The camp is organised

by Qatar Diabetes Association (QDA), supported by Action on Diabetes as well as the Eljaish Sports Club and others. The next camp will be held at the Aspire Zone complex in Doha.

Who will be there?

Over 60 children with

type 1 diabetes from countries like Lebanon, Yemen, Bahrain, Pakistan, Sudan, Palestine, Iraq, Libya, Uganda, United Arab Emirates, Saudi Arabia, Kuwait, Oman, Jordan, Iran and Qatar.

Interested in finding out more? Email QDA-QF at qatardiabetes@qf.org.qa

The mission of this camp is to create a safe and loving environment for children with diabetes, to teach them how to self manage diabetes and avoid its complications in order to reach their full potential.

Abdullah Al Hamaq, Director, QDA-QF

November 2014 Take Action on Diabetes 21

TYPE 1 DIABETES

Learn about Type 1 diabetes WHEN YOUR CHILD HAS TYPE 1 DIABETES IT IS IMPORTANT FOR THEM TO LEARN TO KEEP THE BALANCE RIGHT BETWEEN FOOD, INSULIN AND BEING PHYSICALLY ACTIVE.

Insulin / Physical activity lowers blood sugar

Food increases blood sugar

Test your child – ask them to fill in the blanks below.

Do they need help? Let them follow the maze to find the answer.

COMMON FOODS THAT INCREASE BLOOD SUGAR Sweets, Fatayer, Potatoes, Fruit juice,

ACTIVITIES THAT DECREASE BLOOD SUGAR Playing, Dancing, Running, Swimming,

5 by 5 orthogonal maze

5 by 5 orthogonal maze

Find the answer here

Find the answer here

Copyright © 2014 JGB Service, http://www.mazegenerator.net/

Copyright © 2014 JGB Service, http://www.mazegenerator.net/

1. American Diabetes Association. Exercise and Type 1 diabetes.

22 Take Action on Diabetes November 2014

Exercise is good for your child and there is no reason why they can’t enjoy the same activities their friends do. They must just keep in mind: BE SAFE llTo have a snack or change their insulin dose when they exercise – this will help keep good balance llIf they feel unwell during exercise to stop and tell an adult.

WHEN EXERCISING llTest their blood sugar before and during exercise to make sure they do not have low blood sugar, especially if exercising for more than 30 minutes.

BE PREPARED llGive them a sports drink, fruit juice, glucose tablets or sweets to have with them in case their blood sugar gets low.

MAERSK OIL & QP CHALLENGE TWO ADVENTUROUS DAYS ON THE QATARI COASTLINE WHERE EACH TEAM WILL NEED TO COMBINE PHYSICAL ACTIVITY WITH GREAT TEAM SKILLS. 5 STAGES, 30 TEAMS, 2 DAYS, 1 WINNER 30 teams will compete against each other over 2 exhilarating days and 5 stages. To win the event, teams will need to combine mental agility with strong physical performance and great team work.

Participants will find themselves orienteering

by GPS, completing construction projects, navigating in the desert at night and solving complex team problems.

WHEN? 15th and 16th November 2014.

WHERE? Fuwairit beach area.

WHERE DOES THE MONEY RAISED GO? All proceeds raised by participants of this team challenge event will be donated to Qatar’s Action on Diabetes partnership, thereby generating vital funds to support diabetes research, education and awareness programmes.

FIND OUT MORE: http://www.maerskoilandqpchallenge.com/the-challenge/

November 2014 Take Action on Diabetes 23

LEARN MORE www.action-on-diabetes.qa