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LIFE CAN BE SWEET, WITH DIABETES

Issue 16

Summer 2015

Also

- Festive-friendly recipes - De-stress at work - And dealing with weight issues

Agents for Change

Outreach in the workplace

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PLUS: How to cope with diabetes and a full-time job

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Ask the expert:

Ask the Dietician

Cheryl Meyer

Making the Right Choices (at Work) “I get invited to lots of business meetings and workshops that are catered… Needless to say, none of the catering is healthy!

What do I choose or how do I deal with this situation?” Rene Prinsloo.

Many of us consume at least half of our meals and snacks during work hours, which makes our food choices in catered meetings and workshops very important. Here are three steps to consider: Step 1: Build your plate 1. Aim to fill half your plate with vegetables or salad. Look out for vegetable skewers, veggie sides, crudités (chopped raw veg), soup or salads.

2. Next, add a healthy carbohydrate: either a wholegrain or high fibre starch or a piece of fruit.

Look out for: • Wholewheat bread • A seeded roll • Wholewheat pita • Wholewheat pasta/noodles • Wholewheat wrap • Brown or basmati rice • Fresh fruit 3. For long-lasting brain and body power, add a source of protein.

Some good protein choices: • Lean cold meats • Grilled chicken

• Mini meatballs • Legumes like beans or lentils • Fish like tuna, sardines or pilchards • Cottage cheese • Boiled eggs 4. Sauces like low-fat mayonnaise, sweet chilli sauce, hummus or guacamole are optional but not essential.

Avoid: • Deep-fried foods (like samoosas,

spring rolls or vetkoek)

• Sausage rolls and pies • Croissants, muffins or other pastries

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• Our food, health and lifestyle choices affect our productivity.

• There is a 66% increase in risk of lower productivity for employees with an unhealthy diet (when compared to those with a healthy diet).

• An unhealthy diet, not enough exercise, carrying excess body weight, high blood pressure, high cholesterol and depression have all been shown to increase the risk of lost productivity.

Step 2: Choose portions with caution 1. Be sure to start the day with a balanced breakfast and keep healthy snacks or a packed lunch on hand to avoid arriving at a meeting hungry.

2. Use smaller plates and serving spoons to manage how much you dish up.

3. Sit far away from the food to avoid “picking” at it.

4. Use the size of your hand to determine sensible and healthy portion sizes: • A fistful is equal to one cup and can be used to estimate the portion size for carbohydrates (starches and fruits).

• The size of the palm of your hand can be used to estimate the portion size for protein. For a stew, curry or casserole this is about ½ cup.

• The tip of the thumb is equivalent to one teaspoon and can be used to guess the portion size for all oils, butter or mayonnaise.

• The thumb itself can be used to guess the portion size for peanut butter or hard cheese.

Step 3: Carefully consider your choice of drink: Some good choices are: • Still or sparkling water • Tea or coffee • Vegetable juice • Low-fat milk

Ask the Dietician

Did you know?

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Weighty Matters WORDS: JOANNE LILLIE

Whether you battle to lose weight or struggle to gain it, maintaining a healthy weight is a constant battle for many people with diabetes.

Here’s how to make lasting changes.

Weight On Controlling blood sugar levels is the starting place for achieving your target weight with Type 1 diabetes, as high blood sugar levels will cause glucose to be lost in the urine and result in weight loss, says dietician Genevieve Jardine. Many people find that once their glucose levels are under control, weight management becomes much easier.

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A normal body mass index (BMI) is essential for people with diabetes.

“As the BMI increases, the amount of insulin required to maintain a normal glucose level also increases, because patients become more insulin resistant,” explains endocrinologist Dr Joel Dave. An elevated BMI is also associated with high blood pressure (hypertension) and high cholesterol (dyslipidemia).

Top Tips to Build Mass: 1. Go for low GI: To balance your glucose levels, lower GI carbs such as wholegrains, beans, sweet potatoes and some fruit (like plums and apricots) are great choices, as they are less likely to spike your blood glucose.

Milk and yoghurt also have a low GI. Just remember that low GI food still has to be eaten in the right portion.

2. Eat more often: Rather than three meals a day, eat six smaller meals a day. Check your blood sugar more often and inject accordingly if you decide to try eating this way. Don’t skip meals as you will miss opportunities to increase your calorie intake.

3. Fat has more calories than carbohydrates or protein: Fat contains 9 calories per gram, while carbs and proteins contain 4 calories. So it makes sense to eat more fat when you’re aiming to put on a few pounds. Just be aware that you need to choose healthy fats. Cook with more olive or canola oil, get plenty of nuts and seeds, and add avocado and olives to salads.

4. As long as your kidneys are in good shape, you can add protein powder to yoghurt or smoothies. This helps you gain weight as lean muscle mass rather than fat.

Special Feature

Weight Off

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Five Ways to De-stress…

At the Office Just because you’re at work doesn’t mean you can’t unwind and relax.

Lifestyle

WORDS: CHARIS LE RICHE

Recent studies by the international research company Bloomberg found that South Africa has the secondhighest levels of stress in the world. Stress can lead to depression, anxiety, sleep problems and irritability – and although it’s a killer for anyone, it has a major effect on your blood sugar levels. That means it’s even more important for diabetics to keep their stress levels in check.

Luckily, you don’t have to quit your job and go on a meditation retreat to do so! There are a number of ways to unwind during your lunch break.

Here are five of our favourites.

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Meditate

We all know that yoga is a great way to relax your mind and body, but you don’t have to bring your yoga mat and leotard to work – there are short mini-meditations that you can do while sitting at your desk. Simply stop what you’re doing and close your eyes. Breathe deeply and focus on your breathing: count three full inhales and exhales, and then slowly open your eyes again. You can do this exercise throughout the day and it will literally only take a minute.

Play

I don’t mean skipping rope (unless you want to!) but getting away from your desk is one of the best things you can do to combat stress. So put down your pen and step away from the computer. Head outside and take a walk or find a spot to sit while you sketch or write. Do whatever you enjoy best – as long as it means you get away from the office for a bit.

You’ll be amazed how problems seem more manageable when you have a moment to clear your head.

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Laugh

It may seem like a cliché, but laughter often is the best medicine, especially in the workplace.

Sometimes you just need some comic relief in a high tension moment to relieve everyone’s anxiety. So share some funny stories with colleagues or watch a silly video. Anything that lightens the mood is a good thing!

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Hit the gym

Another sure way to beat stress is to work it out through exercise.

Any kind of exercise will help blow off some steam, so pick something you know you will enjoy and are comfortable with, whether it’s yoga, pilates, spinning, swimming or running on the treadmill.

As long as you’re working up a sweat, you’re doing your body (and mind) some good.

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Enjoy some “me” time

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If you can’t get away from the office, try to enjoy a little “me” time while at your desk – even if it is only for 20 minutes. Put on your earphones and listen to your favourite music (music is a great anti-stress tool) and take some time out to doodle or browse Pinterest or Instagram. This can help improve your attitude about the work at hand and put things in perspective. Never a bad thing!

Fancy a cup of tea?

In many situations – at home or in the office – a cup of tea is just the thing you need to calm down. Many cultures have been using tea for medicinal purposes for centuries.

Here are a few teas that can help you combat stress: • Chamomile: A firm favourite among people who need to relax.

• Green: Not only high in antioxidants but also contains theanine which is known to help with stress (it does contain caffeine though, so look out for the decaffeinated kind).

• St John’s Wort: Famous for its ability to treat depression, this tea

also helps with anxiety.

• Lemon Balm: Great for helping you sleep, Lemon Balm tea helps overcome depression, anxiety and nervousness.

• Lavender: Another tea that helps with sleeplessness, lavender is known for its soothing qualities.

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How to Exercise at Work Long office hours and travelling to work by bus or car can make it hard to find the time to exercise… Here are some fun ways to squeeze it in at work.

Work It Out

WORDS: NICOLE MCCREEDY

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It’s no surprise that most people spend too much time each day sitting. These habits are having a negative affect on our long-term health and are increasingly linked to being overweight and obese, the development of Type 2 diabetes, some types of cancer, and even an early death. How’s that for inspiration to get moving!

Experts say that those of us who work desk-based jobs should aim to stand and do light activity throughout the day. In some countries, workers are encouraged to spend up to half of their eight-hour working day standing. This may not be possible for many of us, but we can all take at least ten minutes here and there at work to fit in some physical activity.

Being active is especially important when you have diabetes. There are many benefits to regular activity, but the biggest one for diabetics is that it makes it easier to control blood sugar levels. Regular movement can also help you avoid sore wrists and stiffness.

Use the space available Making simple adjustments to your routine can help to increase your daily activity. We’ve all been told to take the stairs instead of the lift, but there are many other things you can do to inject some movement into your day.

Avoid sitting at your desk during your lunch break, and instead head outside or to the parking lot for a quick stroll. If you need to take a meeting, suggest that you “walk and talk” with your colleagues. Another option is to find an empty office or conference room where you can shadow box, run on the spot or do a few walk-lunges or some yoga poses.

If you have diabetes, it’s obviously important to be aware of your blood sugar levels.

Depending on the type of activity you plan to do, carry a snack or eat a 15g portion of carbohydrate beforehand to prevent low blood sugar.

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Exercises to do at your desk We asked biokineticist Ilona Padayachee and podiatrist Anette Thompson for a few exercises you can do while seated at your desk to tone your muscles and lift your heart rate, without breaking a sweat.

Work It Out

Seated toe raises: Seated upright at your desk with your core pulled in tightly, lift your toes while keeping your heels firmly on the ground. When you lower TOP TIP! your toes, push them into Remember to the ground and pull them repeat the back. Alternate your feet. exercise on Complete 3 sets with 10 each side. repetitions in each set.

Seated straight-leg raises: Keep your back straight, your chest out and your shoulders down. Straighten your right leg out in front of you and tighten the quadricep muscle. Raise the foot off the floor approximately one ruler height (20 to 30 cm). Repeat on the left side.

Calf raises: Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels off the floor and slowly lower them.

Leg extensions: Seated at your desk with your core pulled in tightly, sit on the edge of your chair and extend your right leg until it is level with your hip.

Hold this position for 10 seconds and then lower your leg slowly. Alternate sides. Complete as many as you can and try to increase your holding time slightly every week.

Heel raises: These can be done while standing or seated. Lift your heels up as high as possible. Keep the weight on the big toe side of your foot. Hold for two to three seconds at the top, then lower. Repeat 25 times.

Heel raises are helpful because they improve circulation and tone the calf muscles.

Ask the expert: Anette Thompson, podiatrist “Doing 300 heel raises a day is the same as going for a long walk. People who haven’t done them before should aim for 50 heel raises in a day, then gradually build up the repetitions until you can do them all in your lunchtime.”

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Partner’s Corner This is your space…

“A

friend at work is diabetic, and I’ve never really thought about it before because he seems to handle it really well.

But last month he had a scary episode where he started shaking and we had to put sugar on his tongue. How can I help him to feel okay about it?” Sini Webster

The person with diabetes may feel insecure, embarrassed and afraid of being seen as different: it can be difficult to know how to support or assist them. The most important thing is to develop trust so that they know that they will not be made fun of or penalised for having diabetes. Information about diabetes and how to manage it is key: good communication leads to a healthier, more productive workplace.

The shaking was probably caused by an episode of low blood sugar. Other symptoms include sweating, heart palpitations and – if the blood sugar is very low – disorientation.

It is important for those with diabetes to choose a few colleagues who know how to quietly assist and not panic: • Encourage the person with diabetes to have a few sweets, 2 to 4 teaspoons of sugar in water, or half a glass of Coke or juice. If they are unable to swallow, place the sugar or some jam on their tongue.

• Once their blood sugar has been raised by the sugar, they should have something healthy to eat to stabilise it: a piece of fruit or a slice of health bread and peanut butter.

• If possible, they should test their blood sugar at this point.

If they are disorientated or unconscious, call an ambulance.

Ask the expert: Kate Bristow, Diabetes Specialist Nurse “The most important thing is to develop trust so that the person with diabetes knows that they will not be made fun of or penalised for having diabetes.”

Partners

Dear Sini, The word “diabetes” can lead to (unnecessary) concerns in the workplace about productivity and reliability. Co-workers who don’t have much information about the condition may feel unsure how to treat colleagues who are testing blood sugar, taking medication and possibly having hypoglycaemic (low blood sugar) episodes during work time.

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