LIFE CAN BE SWEET, WITH DIABETES
Issue 18
Winter 2016
Our delicious
Food Issue (info, facts and recipes)
Also - Winter workouts - Do you need supplements? - Diabetes burnout advice - And more!
PLUS: How to count carbs
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Hi there! If there’s one thing I look forward to every day, it’s eating. Breakfast, lunch and dinner are three of my favourite times of day and I’m so grateful diabetes hasn’t stopped me from enjoying food. What it has done is given me a new awareness of food - and of every mouthful I eat. I look at this as a positive thing, because we should all be paying attention to what we eat and how it makes us feel... As diabetics, we just get a number to tell us if our medication and our food are working together! This issue, we’ve covered all the various aspects of food and diabetes, from what to eat to where to get it. In our cover story, you’ll meet Alliyah Geldenhuys and Annora Mostert, who are passionate about providing the right ingredients for people with diabetes and anyone looking for a healthy diet at their shop, Anja’s Pantry.
Welcome
You’ll also find out exactly how to count carbs in our Just Diagnosed section, and get delicious inspiration for winter meals with our food feature. Next issue we look at motivation... One of the hardest things to keep going when you’re living with a chronic condition every day. If you have any questions or comments that you’d like us to cover about diabetes and motivation, please pop me an email or visit our Facebook page. Chat soon,
EDITOR Bridget McNulty
ART DIRECTOR Mark Peddle
PUBLISHER Claire Barnardo
ADVERTISING SALES TFWcc: Tessa Fenton-Wells
CONTRIBUTORS Alliyah Geldenhuys, Andrea Kirk, Anette Thompson, Annora Mostert, Carine Visagie, Charis Le Riche, Cheryl Meyer, Ilona Padayachee, Jeanne Berg, Joel Dave, Leanne Kiezer, Lee-Anne Spurdens, Luisa Farelo, Nadine Van Driel. ADVERTISING ENQUIRIES Box 52301, Kenilworth 7745. Tel: 021 795 0430 / 795 0381. Fax: 021 795 0349. Cell: 082 320 0014. Email: tessa@tfwcc.net
EDITORIAL ENQUIRIES PO Box 12651, Mill St, 8010. Email: info@sweetlifemag.co.za
COPYRIGHT Published by The Editors Publishing House CC. Copyright The Editors Publishing House CC. All rights reserved. Reproduction in whole or part is prohibited without prior permission of the Editor.
Bridget McNulty, Editor
PS: Get your free copy of Sweet Life at Dis-Chem clinics nationwide or your local support group or pharmacy. The views and opinions expressed in this magazine are those of the contributors and not necessarily those of Sweet Life. Always consult a specialist before making any changes to your diet or medicine.
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Finding food r the
Inspiring
WORDS: BRIDGET MCNULTY PHOTOS: MARK PEDDLE
ight
Sometimes the biggest challenge to eating a healthy diet is being able to find the ingredients you need. We chat to Annora Mostert, the founder and group owner of Anja’s Pantry, and Alliyah Geldenhuys, who just opened Anja’s Pantry Plumstead, about their journey to find the right food. How did Anja’s Pantry start? “I started Banting,” says Annora, “and found it difficult to find everything that we needed in our home town. I had to drive two hours to Cape Town to realise the same
disappointment at most stores we visited there.” Annora contacted a supplier and was told that they only sell to shops. From there her idea sprouted to start her own shop. “The shop did so well and people
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research is so clear and the problem is so great that the South African government has followed the UK government in introducing a sugar tax next year on foods to try to curb the high sugar content in processed foods,” says Annora. As a result, all their stores offer a wide range of food products that are sugar-free and low carb so that those who want to avoid sugar can still have a variety of foods to choose from. “Our range of food products is now over 200 items with more being added all the time. This becomes a mini grocery store for the large percentage of the population that are either diabetic or pre-diabetic, those who have allergies or those who just want to lose weight while enjoying their food.” from all over started asking us to please open stores in their areas as well. We soon opened our second store in Pretoria and within the first year we opened 30 stores or outlets countrywide. Our aim is to have a store in every town or city in South Africa.” Do you have a special interest in diabetes? “It soon became clear that people with diabetes have the biggest need for healthy low carbohydrate and sugar-free food,” explains Annora. “So we involved trained nutritionists to guide us in what the right type of products should be for diabetics, and started to change the content of our pantry.” The result? All the products in Anja’s Pantry stores are now diabetic friendly. Some of the store owners also have close family members with diabetes, so as a team they work together to stock the right kind of products.
How did you choose the location of Anja’s Pantry Plumstead? Anja’s Pantry in Plumstead is right next door to a number of fast food restaurants. “We chose the location on purpose,” explains Alliyah, the owner of the store. “We want to provide healthier options to those in Plumstead and surrounds. It’s often difficult to prepare home cooked meals and so called ‘proper food’ with the fast-paced lifestyles that many of us lead today. We end up simply settling for the quickest and easiest option available, but often these are unhealthy food choices. With our easy to prepare premixes and pre-prepared items such as pizza bases and meals, we
Do you think awareness is growing around healthy food alternatives? “Absolutely! Social media is the biggest contributor creating awareness, but the awareness is now affecting policies. The 07
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are hoping to make it much easier for those wanting to enjoy a more nutritionally sound meal.”
Inspiring
Why did you want to start a franchise of Anja’s Pantry? “I believe very strongly that we all need to educate ourselves about what we are eating and that we need to re-look ‘healthy eating’ as it currently stands,” Alliyah says. “Far too often consumers are tricked into buying foods that are in fact loaded with unnecessary sugars, carbohydrates, unhealthy chemicals and preservatives. Anja’s products are different: the first time I tasted an Anja’s product I knew that this was something I needed to be a part of.” Do you think there’s a particular need for healthy alternatives in the Muslim community? “Yes! Traditional Muslim food is well known for being loaded with unhealthy fats, excessive carbohydrates and sugars. Diseases such as diabetes, high blood pressure and cholesterol are rife within the Muslim community and have sadly become a way of life for many within the community. I think it’s possible to ‘eat yourself healthy’, and that if we can share this vision and all that it stands for it will change the lives of many and allow Muslims to rethink their food choices.” What are your favourite products? Annora’s favourite is the condiment range, because they make the sugar-free, low carb lifestyle so much tastier. Alliyah votes for the snacks, “especially the coconut chips and chai spice almonds – they are delicious but not moreish, so you’re not tempted to overeat.”
Do you have any advice for those who are struggling with their diabetes? “Living a sugar-free and low carb life shouldn’t be that difficult,” says Annora. “We know that it is more expensive since real food items aren’t mass produced and made with lots of chemicals, but it saves so much on unnecessary medical bills. Eating should be an experience to be enjoyed, not the cause of diseases in your body.” Alliyah agrees. “An important part of managing your condition is to eat healthy meals and steer clear of certain items. Always read labels and check the ingredients of items that you purchase, as product packaging can often be misleading!” What makes your life sweet? For Annora, it’s feeling healthy and eating without feeling guilty. For Alliyah: “My amazing family, who made the opening of this shop a reality. It would never have happened without their help, guidance and support.”
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10 Fast Facts About Cholesterol
All you need to know about what cholesterol is – and the risks of high cholesterol for diabetics.
2
Your body needs some cholesterol for healthy functioning. But not too much of the “bad” type and too little of the “good” type.
It is measured in 4 parts: 1. Total cholesterol; 2. LDL (low-density lipoprotein) which is “bad cholesterol”; 3. HDL (high-density lipoprotein) which is “good cholesterol”; 4. Triglycerides (fats made from food sources, such as sugar and alcohol).
3
“Good” HDL cholesterol helps your body get rid of the “bad” LDL cholesterol. Include more healthy monounsaturated fats in your diet to assist this process. These include avocado oil, olive oil, peanut oil, avocados and most kinds of nuts. Many things that help to control your diabetes will also help to lower your cholesterol. Lifestyle changes that can make a huge difference: 1. Lose weight 2. Exercise more 3. Avoid saturated fat 4. Quit smoking.
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Having high cholesterol does not cause any physical symptoms that you would be aware of. That’s why it’s often called a silent killer.
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Keep in mind that these lifestyle changes aren’t always enough. Some people may need cholesterollowering medication too.
Doctors advise that you have your cholesterol tested at least once a year. If you have diabetes, you’re aiming for an LDL reading of less than 2.8mmol/l.
Ask the expert:
5
In some cases, high cholesterol is inherited, but more often it is the result of an unhealthy lifestyle and too much saturated fat in your diet.
People with Type 1 or Type 2 diabetes are at higher risk for cardiovascular diseases such as heart attack and stroke. This risk increases if your LDL cholesterol is high.
10
Dr Claudine Lee, GP “High cholesterol is more of a concern for diabetics, because of the risk of strokes and heart attacks. But it is possible to get your numbers down to target, and if you do, your life expectancy will be completely normal.”
Healthy Living
Cholesterol is a fatty substance that is naturally present in your blood and cells.
09
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treatment. The program will also assist with practical advice and guidance on insulin management and lifestyle interventions. How does the program work? Patients who are being treated on a Sanofi Insulin will be referred by their treating physician to a diabetes nurse for a face to face education session. This session will be scheduled at the convenience of the patient. Subsequent to the face-toface visit the patient will be phoned by an expert diabetes nurse educator on regular intervals. This nurse will assist the patient with the management of their insulin dose and will also provide further education and guidance on any diabetes-related topics as required by the individual patient. Will my doctor get any feedback on my progress? The MyStarCare® program focuses on a collaborative approach between the patient, the diabetes nurse and the treating physician. The treating physician understands and acknowledges the importance of the collaboration by referring the patient to be included in this program, hence regular feedback is very
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important. The doctor will receive a comprehensive report on education topics addressed during the session, insulin treatment dose, compliance to taking treatment and progress made with regards to blood glucose levels. How can I participate in this program? Patients who are being treated on a Sanofi insulin can discuss inclusion in this program with their doctors. A consent form will have to be signed by the doctor and the patient prior to referral. Once the consent form has been signed an appointment will be scheduled by the diabetes nurse educator.
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Should You Be Supplementing?
Special Feature
WORDS: ANDREA KIRK
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We all know that a healthy diet is key to managing your diabetes. But should you also be taking a diabetic supplement? We ask the experts.
Living with diabetes can be challenging, so when you hear about a natural supplement that works wonders, it’s easy to get excited. “A number of supplements have been said to play a role in improving insulin sensitivity, blood sugar control, and helping to prevent complications of diabetes,” says endocrinologist Dr Joel Dave. “Although there is some observational evidence to suggest that some of these may be beneficial, unfortunately there are no large, longterm, placebo-controlled studies that prove any supplement is effective when it comes to diabetes.” Dietician Cheryl Meyer agrees: “In some cases benefits have been shown, but at this stage there is just not enough scientific evidence.” Both experts believe that a well balanced diet should provide all the essential minerals and vitamins you need. “I don’t recommend routine supplementation,” says Dr Dave, “but if someone is deficient in a specific vitamin or mineral, then I would recommend they take a supplement of that particular vitamin or mineral.”
When a supplement may be necessary If you are experiencing specific symptoms and suspect you are deficient in a vitamin or mineral, speak to your doctor about having a blood test. Your doctor will make a recommendation based on the test results and may prescribe a supplement. Keep in mind that the type and dosage your doctor prescribes may be different from what is found on the shelf. Stick to your prescription rather than selfmedicating.
“I generally advise my patients to steer clear of supplements unless we know for sure that it’s necessary,” says Dr Dave. “Rather focus on sticking to a healthy diet and lifestyle, monitoring your blood glucose and taking the medication your doctor has prescribed.” Be careful of drug interactions Dietary supplements can have adverse interactions with prescription drugs, other herbal products or over-thecounter medications, warns Meyer. The effects range from mild to potentially lifethreatening, so it is important to disclose everything you are taking to your doctor.
Never replace your conventional prescription “Don’t replace a proven conventional medical treatment for diabetes with an unproven health product or practice. The consequences can be very serious,” says Meyer. “I generally advise my patients to steer clear of supplements unless we know for sure that it’s necessary,” says Dr Dave. “Rather focus on sticking to a healthy diet and lifestyle, monitoring your blood glucose and taking the medication your doctor has prescribed.” 13
Special Feature 1614
Supplements and their claimed benefits 1. Alpha-lipoic acid 2. Chromium Alpha-lipoic acid (ALA) is an Chromium is an essential mineral antioxidant made by the body. It that plays a role in how insulin is found in every cell, where it helps the body regulate blood helps turn glucose into energy. sugar levels. For many years, Several studies suggest ALA researchers have studied the helps lower blood sugar levels. effects of chromium supplements Its ability to kill free radicals on those with Type 2 diabetes. may also help people with nerve While some clinical studies found damage, which is a common no benefit, others reported that diabetes complication. For years, chromium supplements may ALA has been used to treat reduce blood sugar levels, as well diabetes-related nerve damange as the amount of insulin people in Germany. However, most of the with diabetes need. Good food studies that found it helps were sources of chromium include based on using intravenous ALA. wholegrain breads and cereals, It is not clear whether taking it lean meats, cheese, some spices orally will have the same effect. (like black pepper and thyme), and brewer’s yeast. Source: University of Maryland Medical Centre
Source: University of Maryland Medical Centre
3. Fenugreek Fenugreek seeds may be helpful to people with diabetes because they contain fibre and other chemicals that are thought to slow digestion and the body’s absorption of carbohydrates and sugar. The seeds may also improve the way the body uses sugar and increase the amount of insulin released. An Iranian study found that a daily dose of fenugreek seeds soaked in hot water may be helpful in controlling Type 2 diabetes. Another study from the US suggests that eating baked goods, such as bread, made with fenugreek flour may help to reduce insulin resistance in people with Type 2 diabetes. Source: Healthline
4. American ginseng Several studies have shown that American ginseng lowered blood sugar levels in people with Type 2 diabetes. The effect was seen both on fasting blood sugar and on glucose levels after eating. One study found that people with Type 2 diabetes who took American ginseng before or together with a high sugar drink experienced less of an increase in blood glucose levels.
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5. Magnesium Magnesium deficiency has been associated with increased risk of Type 2 diabetes. Some studies suggest that supplementing may be beneficial, but other studies have shown no benefit. A healthy diet should provide all the magnesium you need, so have your doctor check for deficiency before you consider supplementing. Good food sources of magnesium include all legumes, wholegrains, broccoli, green leafy vegetables, dairy products, seeds and nuts. Source: Oregan State University and WebMD
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Work It Out 16
Embrace the Chill WORDS: LEE-ANNE SPURDENS
We’ve got a dose of winter workout motivation that will ensure the only layers you’ll be adding this chilly season are layers of clothing! While it’s tempting to stay under a blanket all winter long, hibernating isn’t good for your body or mind. Exercise is essential to manage your diabetes well, keep away the winter blues and build a healthy body – which also means you’ll be able to battle the winter germs better. Need some ideas to get you started? Here are some fun ways to get active - and have fun.
Skipping Mobile, inexpensive and effective, this might be the most winter-friendly workout around. If it’s too cold or wet to skip outdoors, any indoor non-slippery surface will do (even in front of the TV). Skipping ups the heart rate, burns calories and strengthens muscles and bones. Start with five to 10 minutes a day.
Boot camp If a little authority is what you need to get moving, you could be a winter warrior in the making! Boot Camp Academy SA (bcasa.co.za) offers “military” style boot camp classes across the country for all fitness levels.
Exercise videos If you prefer to be drilled from the comfort (and warmth) of your living room, an exercise DVD is a good option. And who better to whip you into shape than martial arts guru, Billy Blanks? His legendary Tae Bo workouts are a mix of taekwondo and boxing, and available from takelot.com.
Fit Radio Sometimes all you need to get you moving is the right music. The Fit Radio app delivers a fresh new workout soundtrack whenever you need it and is guaranteed to get you off the couch, even if all you do is dance around your living room. Which brings us to...
Dancing A tonic for body and soul, the ultimate stress buster and a fun way to warm up a cold body!
Morning movers and shakers Generate some heat on chilly winter mornings with this 3-minute bloodpumping routine: 1 Jumping Jacks: Jump your feet out and sweep your arms up over your head, then jump feet together and bring arms to your side. Repeat for 60 seconds. 2 Side squats: Squat as low as you can, stand up and take a step to the side. Squat down again. Repeat on the other side. Keep going for 60 seconds. 3 Plank: Get into a push-up position. Bend your arms to the floor, and rest your body weight on your forearms. Your elbows should be directly beneath your shoulders, your body in a straight line from head to feet. Hold for 60 seconds.
From ballet and ballroom to hip hop and salsa, there are adult classes available for just about every type of dance. Check out dancedirectory.co.za to find a class in your area – soon you’ll be walking taller, sitting straighter and bending down more easily.
Walking A brisk, daily 30-minute walk can help maintain a healthy weight, strengthen bones and muscles, manage high blood pressure and heart disease, improve balance and lift your spirits.
Running If you’re ready to speed up your walking, why not try a local park run? These free, timed 5km runs take place every week all over the world, and are a great way to get the whole family moving and make new friends. Visit www.parkrun.com.
Happy feet Your toes might be in hiding over winter, but that doesn’t mean you should neglect them. Here’s how to keep your winter feet healthy: • Treat dry, flaky skin with an exfoliating foot scrub and a good foot and heel balm. • Warm feet up by soaking them in warm (not hot) water for five to 10 minutes. Follow with foot balm and thick socks for extra snugness. • Shoes with inflexible soles prevent natural bending at the
ball of the foot, which can cause circulation problems. • Tight shoes and a toe shape that does not match your foot shape can also limit circulation. Wear low-heeled shoes with flexible soles that don’t squeeze the front of your foot (this can cause inflammation of the big toes or ingrown toenails). Buy a larger size if you wear thick socks, and choose shoes with builtin cushioning – this promotes circulation under the ball of the foot.
Ask the expert:
Work It Out
Anette Thompson, Podiatrist
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Top Tips for Diabetics How to motivate yourself to get off the couch: Enjoyment: This is the key to staying motivated, so make sure you enjoy whatever exercise you choose. Goal setting: This reaffirms a sense of mission, purpose and direction. Set goals during winter to keep you motivated, and reward yourself for sticking to your exercise routine. Variety: Change up your workout routine to prevent it from becoming boring – try different activities, train outdoors or work out with a partner to keep things interesting - by Ilona Padayachee, Biokineticist
High or low glucose:
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Ask the expert:
Ask the Dietician
Cheryl Meyer, Dietician
Diabetic Superfoods “S
ometimes it feels like I’m constantly trying to juggle what I want to eat and what I should be eating. Are there certain foods I must include in my diet because I’m diabetic?” Gracie Monaheng
The term “superfood” has become very popular in the language of food and health. We know that Mother Nature offers a wonderful selection of healthy foods, but research has yet to prove any of them magical. No single food, no matter how “super,” can take the place of the important combination of nutrients from a diet based on a variety of nutritious foods, including plenty of fruits and vegetables.
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How does it taste? No food is worth eating if it doesn’t taste good. There are plenty of options to choose from that offer both health benefits and flavour. Where was it grown? Has it had to travel long distances from where it was grown to where it was sold? How much does it cost? Has its “super” title brought with it a “super” price tag? Has it been researched? Check with your healthcare team. What value does it add to my overall diet? Variety is an important measure of diet quality, but bear in mind that adding variety doesn’t necessarily mean trying wildly new things: even just a slight change can wake up your taste buds.
Think positive when planning your diet — focusing on foods to add, rather than avoid. Aim to include*: Omega-3 rich foods: like salmon, mackerel, pilchards, tuna, canola oil, flaxseed oil, flaxseeds and walnuts. Leafy green vegetables: like spinach, kale, lettuce and bok choi. These powerhouse foods are low in kilojoules and total carbohydrate. Wholegrains: easily trump their paler, refined counterparts. Choose brown or wholewheat options for a good source of protein, fibre and B vitamins. Berries: sweet, yet low in calories and packed with antioxidants, vitamins and fibre. Nuts: plenty of flavour, very versatile and with a good dose of fibre and selenium. Although they are high in fat and calories, a few nuts go a long way to adding taste to all kinds of meals. Legumes: delicious, low in fat, high in fibre and rich in protein.
Ask the Dietician
Some tests to help you decide whether a certain food is worth trying:
* As with all foods, you need to work these into your individualised meal plan in appropriate portions.
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“Having diabetes doesn’t make me different. But having my Dis-Chem Clinic on my side makes all the difference.” Diabetes Type 2 sufferer
When I was diagnosed with diabetes,
I thought my whole life would change for
the worst, and I’d never be ‘normal’ again!
However, thanks to my Dis-Chem
Clinic Sister, I realised that with the
right diet and lifestyle changes,
a suitable exercise programme,
regular blood glucose monitoring and medication management, diabetes doesn’t rule my life. I do. If you suffer from diabetes,
talk to your Dis-Chem
Clinic Sister: seriously, when you know there’s someone
who can (and will) help you
get on with life, you just feel
differently about the whole thing.
In a good way!
Clinic Call Centre 0861 117 427 Customer Careline 0860 347 243 careline@dischem.co.za www.dischem.co.za GO Advertsing 74654
“Remember, having diabetes doesn’t make you any different.”
“You’re not alone with diabetes. Dis-Chem supports you all the way.” Dis-Chem’s commitment to specific diabetes care goes beyond vitamins, supplements, monitoring aids, prescribed medication and specialised foodstuffs at our legendary low prices. In every Dis-Chem countrywide, our clinics are run by nursing practitioners with specialised diabetes training. Professional, qualified people who care, who’ll assist you with every aspect of diabetes and help make living with it easier. Including: 1. Lifestyle guidance and advice 2. Nutrition advice 3. Medicine management 4. Exercise programmes 5. Blood glucose measurement and management 6. Glycated haemoglobin (HbA1c) testing which reveals your average blood sugar level over weeks/months 7. Easy, convenient access to all your medication, devices, supplements and special foodstuffs under one roof 8. Free chronic medication and prescription delivery 9. Earn Benefit points on every purchase to redeem as cash on future visits 10. Only at Dis-Chem
Dis-Chem is a partner of the Centre for Diabetes and Endocrinology
er t n i W Favourites PHOTOS: MARK PEDDLE FOOD EDITOR: LUISA FARELO
When the temperature dips, it’s easy to want to turn to heavy winter food like pasta, potatoes and warm crusty bread. Here are some of our favourite hearty winter meals that are also kind to your blood sugar!
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Food Look out for our healthy tips from Pick n Pay's dietician, Leanne Kiezer, to make these dishes even better for you! 25
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Classic Beef and Pearl Onion Stew protein
1824kJ
48g
fat
carb
8g 44g
fibre
sodium
5g
451mg
per portion
energy
Serves 4-6 1kg beef goulash Salt and freshly ground black pepper Olive oil, for frying 2 onions, finely diced 400g button mushrooms, halved 4 carrots, peeled and cut into chunks 4 garlic cloves, roughly chopped 50g tomato paste 1½T flour 4 cups beef stock 12 baby pearl onions, peeled 2 bay leaves 4 sprigs thyme 1 cup brown rice
Method: Heat a little olive oil and fry meat in batches until nicely browned. Remove and set aside. Add a little more olive oil and fry chopped onions, mushrooms and carrots until lightly golden. Add garlic, tomato paste and flour and cook for 2 minutes, stirring pan continuously. Return beef to the pot and add stock, pearl onions, bay leaves and thyme. Cover with lid and allow to simmer for 1 to 2 hours or until meat is cooked through and tender. Garnish with freshly chopped parsley and serve with steamed brown rice.
Top tip:
Brown rice is a higher fibre alternative to white – also try wild rice with lentils to boost the fibre and protein content even further.
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
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Pork, Apple and Sage Casserole protein
1872kJ
44g
fat
carb
fibre
sodium
19g 24g
4g
428mg
per portion
energy
Serves: 4
Olive oil 2 onions, finely diced 4 sticks celery, finely diced 5 garlic cloves, roughly chopped 2 fresh bay leaves Salt and freshly ground pepper 800g to 1kg pork shoulder (trimmed of all fat), cubed 2T plain flour ¼ cup apple cider vinegar ¼ cup apple juice 2T wholegrain mustard 1T tomato paste 4 sprigs sage, chopped 6 sprigs fresh thyme 2 cups chicken stock 2 apples, peeled, cored and quartered
Method: Preheat oven to 170°C. Heat a little olive oil and cook onions, celery, garlic and bay leaves over a medium heat. Cook for 10 minutes, stirring occasionally. Place pork cubes in a large bowl and dust with flour, tossing to coat. Season with a little salt and pepper. Add pork to the pan and brown well. Stir in the vinegar, apple juice, mustard, white pepper, tomato paste, sage and thyme. Cook for 5 minutes.
Add stock and bring to a simmer. Add chopped apples, cover with lid and transfer to oven to roast for about 45 minutes or until pork is tender. Remove from oven and serve with roasted sweet potatoes and steamed vegetables.
Top tip:
Trimmed of excess fat, pork is one of the leanest meats. 25 27
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Serves: 4
Chicken Masala with Raita protein
2282kJ
55g
fat
carb
fibre
sodium
12g 53g
6g
273mg
per portion
energy
Vegetable oil, for frying 2 onions, peeled and finely diced 2t mustard seeds 6 curry leaves (optional) 3 garlic cloves, finely chopped 1 piece ginger, peeled and grated 2 red chillies, finely chopped 800g chicken breast, cubed 2T leaf masala 1t ground coriander 2t ground cumin 1 tin chopped peeled tomatoes 1 cup chicken stock Salt and freshly ground pepper Handful fresh coriander, roughly chopped
Method: Cook onions, mustard seeds, curry leaves, garlic, ginger and chilli with a little vegetable oil until onions are soft. Add the diced chicken and dry spices to the pot and fry for about 5 minutes or until well browned and fragrant. Pour tinned tomatoes and stock into pot and simmer on medium-low heat for 30 minutes, or until chicken is tender. Season with salt and pepper and garnish with freshly chopped coriander. Serve with a dollop of raita.
Top tip:
The wide array of spices used in this recipe means a flavourful meal without the need to add excess sugar or salt.
Raita 1 cup plain low-fat yoghurt Âź cucumber, grated and squeezed of excess liquid 1t ground cumin Salt and freshly ground pepper 1 cup brown rice, cooked
Place all ingredients into a bowl and mix together thoroughly. Season with salt and pepper to taste.
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
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Simple Bolognaise with Zoodles protein
fat
carb
fibre
sodium
33g
13g
16g
5g
249mg
per portion
energy
1262kJ
Serves: 4 Olive oil, for frying 1 onion, finely diced 2 garlic cloves, peeled and finely chopped 1 celery stalk, finely chopped 2 carrots, finely chopped 500g lean beef mince 1T tomato paste 1 can chopped peeled tomatoes 1 cup beef stock 1 punnet flat-leaf Italian parsley, chopped 8 fresh basil leaves, chopped Salt and freshly ground black pepper 500g large baby marrows, washed
Method: Heat a little olive oil and cook onions, garlic, celery and carrots for about 5 minutes, until beginning to soften. Add mince to pan and fry for another 5 minutes, until well browned and all liquid has evaporated. Add tomato paste, tinned tomatoes and stock, and cover with lid. Cook over a low to medium heat for about 1 hour or until sauce has reduced slightly and mince is tender. Add fresh parsley and basil and season with a little salt and pepper. Set aside and keep warm. TO MAKE BABY MARROW NOODLES (ZOODLES): Use a vegetable peeler to make tagliatelle strips from the baby marrow, and place into a microwavable bowl. Microwave zoodles for about 30 seconds, until just softened. (You can also boil zoodles for 30 seconds.) Divide zoodles into four bowls and top with a little bolognaise sauce.
Top tip:
Choose a sodium-reduced beef stock for an option that is lower in salt. 29
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Roasted Tomato, Sage and Garlic Soup protein
548kJ
9g
fat
carb
fibre
sodium
4g 17g
3g
481mg
per portion
energy
Serves: 4
10 large tomatoes, quartered 8 garlic cloves, peeled Olive oil, for cooking 1t brown sugar Salt and freshly ground pepper 1 medium onion, finely diced Handful sage, roughly chopped 3 cups vegetable stock Salt and freshly ground pepper Low-fat yoghurt, for serving Handful of chives, finely chopped
Method:
Top tip:
Using vegetables is a wonderful way to build bases for soups and sauces, while extending casseroles and stews. They add fibre and micronutrients to your dish without the excess kilojoules.
Preheat oven to 200°C. Place tomatoes and garlic in an ovenproof dish and drizzle with a little olive oil. Season with sugar, salt and pepper. Roast for about 30 minutes or until soft and caramelised. Heat a little olive oil in a pan and cook onions and sage until lightly golden brown. Add roasted tomatoes and stock to pan, cover and simmer for 15 minutes. Remove soup from heat and blend until smooth. Serve immediately, with a spoonful of yoghurt and chives. Serve immediately with the apple crumble.
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
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Roasted Cauliflower and Lentil Soup protein
fat
carb
fibre
sodium
824kJ
14g
5g 28g
9g
540mg
per portion
energy
Serves: 4 1 head cauliflower, cut into florets 1T ground cumin Olive oil Salt and freshly ground pepper 1 onion, finely diced 1 carrot, peeled and finely diced 1 stick celery, finely diced 2 garlic cloves, finely chopped 1 can of lentils, rinsed and drained well 4 cups vegetable stock 1T cornflour 1T water Fresh coriander
Method: Preheat oven to 200°C. Place cauliflower onto a roasting tray and season with cumin, salt and pepper. Drizzle with a little olive oil and roast for 30 minutes or until cauliflower is cooked and golden brown. Heat a little olive oil and cook onions, carrots, celery and garlic for a couple of minutes. Add roasted cauliflower together with the vegetable stock and lentils and simmer gently. Place the cornflour into a small bowl and add the water. Mix until a paste is formed and stir into soup. Cook for a further 10 minutes or until soup has thickened slightly. Serve with fresh coriander.
Top tip:
Lentils are a source of soluble fibre, helping to promote blood glucose control and healthier blood cholesterol levels. 27 31
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Warm Barley Salad protein
fat
carb
fibre
sodium
12g
9g
56g
13g
335mg
per portion
energy
1406kJ
Serves: 4
Method:
6 large beetroots, washed 3T olive oil 1½t fennel seeds 2 garlic cloves, peeled and finely chopped 1t wholegrain mustard Zest and juice of 1 large lemon Salt and freshly ground pepper 1 cup barley, cooked according to packet instructions 300g baby spinach 2 rounds low-fat feta cheese, crumbled
Preheat oven to 180°C. Cover each beetroot in foil and place into a roasting tray. Roast beetroots for 30 to 40 mins or until soft. Remove foil, cool and peel skins. Cut into wedges. For the vinaigrette: heat a little olive oil in a pan and add fennel seeds, garlic, mustard, lemon zest and juice. Remove from heat and season with salt and pepper. Mix the cooked barley with the roasted beetroot wedges, baby spinach and feta, and vinaigrette.
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
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Ensure you get the nutrients you need without the excess kilojoules and refined carbohydrates by following these helpful tips. With just a few tweaks and ingredient substitutes, even your favourite family recipes can be revamped to be healthier! IF YOUR RECIPE CALLS FOR:
TRY SUBSTITUTING:
Plain or cake flour
Half of the amount with wholewheat flour in baked goods
Bacon
Back bacon with fat removed
Butter, shortening or oil to prevent sticking
Cooking spray or non-stick pans
Dry bread crumbs
Rolled oats or crushed bran cereal
Pasta
Wholewheat pasta
Evaporated milk
Low-fat evaporated milk
Fruit canned in heavy syrup
Fruit canned in its own juices (drained) or in water, or fresh fruit
Fruit-flavoured yoghurt
Plain yoghurt with fresh fruit slices
Full-fat cream cheese
Low-fat smooth cottage cheese
Sour cream
Fat-free or low-fat plain yoghurt
Mince
Extra-lean or lean mince
Cream
Low-fat evaporated milk
Mayonnaise
Low-oil mayonnaise or salad cream
Meat as the main ingredient
Three times as many vegetables as
Healthy tips
Healthy cooking tips
meat in casseroles, soups and stews Salad dressing
Fat-free or low-oil dressing or flavoured vinegars
Table salt
Herbs, spices or herb blends
White bread
Wholewheat bread
White rice
Brown rice, wild rice or pearl barley
Full cream milk
Low-fat or fat-free milk
Pick n Pay Hotline Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietician, Leanne Kiezer, to provide food and nutrition-related advice to the public. For your nutrition and health-related queries, contact >> healthhotline@pnp.co.za >> Toll free on 0800 11 22 88
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Fountain of Youth WORDS: CHARIS LE RICHE
Staying young at heart is easy with these great activities. Though you might not be able to turn back the clock, you can always feel – and act – young at heart. Celebrate Youth Day on the 16th June by choosing some of these great ways to lighten up. GIGGLE Nothing makes you feel younger than having a good laugh. Laughter also helps you feel less anxious, less tense, boosts your immune system, protects your heart and can even make you look younger. Be sure to surround yourself with cheerful, happy people and seek out opportunities to have a good giggle together. SING OUT LOUD You don’t have to be pitch perfect to belt out a tune, and children definitely don’t let being in tune stand in the way of their performance! Even doctors recommend singing out loud, as a means to release endorphins which make you feel good. BUILD A FORT Dismantle the couches and build yourself
a fort right in the lounge. There is nothing better to cheer you up on a rainy day than putting together a fort made out of couch pillows and sheets for you and the kids to play in – or maybe for a romantic candlelit evening with your partner. PLAY BOARDGAMES We seem to have forgotten that there are better things to do with our time than sit in front of the computer or TV screen. So switch off all your devices and get a little competitive with boardgames. Whether it’s 30 Seconds, Pictionary or good old Monopoly, you’ll be amazed what fun a boardgame can be. COLOUR IN Not just for kids, colouring in for adults is all the rage at the moment. Colouring in is a stress-free activity that will help put your mind at ease. Choose from one of the many adult colouring in books and whatever crayons or kokis you need to get your creative juices flowing and make you feel young again.
A-MAZING MAZES If you are in Johannesburg, embrace your inner child and go exploring at the Honeydew Mazes on Boland Road. There is a giant maze to discover as well as a few smaller puzzles and mazes. If you answer the quiz well enough, you’ll be rewarded with a free ice cream. 82 Boland Rd www.honeydewmazes.co.za 073 795 2174 SPEEDY SLOPES If you haven’t been to the toboggan track in Tygervalley, then you are missing out. One thing about kids is that they have no fear of speed – and what better place to make this a reality than Cape Town’s own iceless toboggan track. Carl Cronje Dr, Tygervalley, Cape Town www.coolrunnings.capetown 021 949 4439
SPIRIT OF ADVENTURE The Chimp and Zee Rope Adventure Park at uShaka Marine World in Durban is a must for the young at heart. As you manoeuvre your way through the obstacles, you’ll get to enjoy the stunning views over uShaka and take your climbing skills to new heights. Unit H07 uShaka Marine World, 1 Bell St, Point, Durban www.chimpandzee.co.za/ushaka 031 332 1167 HIT THE ICE PE’s biggest mall, the Bay West Mall, is also home to the Eastern Cape’s only ice rink. Be sure to pop down and show off your moves… Or have fun trying! 100 Baywest Boulevard, Bay West City, Port Elizabeth www.facebook.com/ baywesticerink 041 492 0318
Lifestyle
Make a Date: Joburg / Cape Town / Durban / PE
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Partner’s Corner This is your space…
“I
’m worried that my wife is suffering from diabetes burnout. She seems exhausted by her condition and uninterested in getting it back under control. What can I do?” Simon Smith
Partners
Dear Simon, Dealing with diabetes burnout is complex. There is no “one solution fits all” because the experience isn’t the same for everyone. Each person lives with diabetes in their own way, and needs different kinds of support. Burnout is often accompanied by stress, anxiety, depression and other emotional states like anger, resentment, shame and guilt.
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a continuous blood glucose monitor instead of fingerpricks. - Encourage her to connect with other people with diabetes so that she knows she isn’t alone. - Help her realise that she must not strive for perfection, and accept that highs and lows happen, even when she is trying her best. - Focus on her victories: what she is doing right. Then set some achievable goals that build on those successes. - Together, try to identify the barriers she feels towards diabetes. This will help both of you to decide what she needs to change.
A few ideas to help your wife work around her burnout: - Allow her to feel “burned out”. If she tries to hide that emotion, it just makes it worse. Denial is not good for healing. Help her think of positive things about her diabetes. For example: “At least I am eating healthy.” - Nurture her. Spend quality time with her. Teach her to nurture herself. - Get her to slow down. The idea is for her to have more breathing space so that everything isn’t related to diabetes. Always remember that your diabetes - Sometimes it also helps if she changes her diabetes management: team is there for you. It is never about trying injections instead of a pump or how you fall, but about how you get up.
Ask the expert: Jeanne Berg, Diabetes Educator “A few changes can give someone new hope of working with their diabetes.”
0143 Sweetlife Ads.indd 3
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Here’s one of the inspiring organisations we’ve partnered with to give back to the community. Read on to find out how you can get involved! Who are CWD?
CATHOLIC WELFARE AND DEVELOPMENT
Our programmes
CWD are Catholic Welfare and include: Development: a social welfare and • Economic Development (ECODEV) development organisation established Promotes employment among in 1970 to address the abject youth (aged 18-35) and women in poverty and injustices suffered by the Western Cape. underprivileged people. The agency • Early Learning Services (ELSO) operates primarily in the Western Provides support to informal Cape and works in Gugulethu, crèche staff and helps early Samora Machel, Khayelitsha, childhood development centres. Phillippi, Masiphumelele, Delft, • Arts and Culture Therapy Tafelsig, Athlone, Bo-Kaap, Atlantis Provides psycho-social and and Manenburg. psycho-educational group and individual counselling to enhance social skills through art, dance What do they do? and other therapy. Work with communities that face • Catholic Counselling Network multiple levels of socio-economic challenges such as poverty, Provides psycho-social assistance unemployment, domestic and drug to improve mental and emotional abuse, gangsterism, child neglect, health. xenophobia, poor health and nutrition • Community Development Centres and very limited infrastructure. Aftercare, elderly programmes, We provide programmes open to income generation opportunities, all people in need, regardless of community kitchens, crèche and background and religion. school holiday services. • Emergency Disaster Response
Charity
Sweet Life Gives Back
How can you get involved?
By donating goods (clothes, bedding,etc), money or time. Get in touch by visiting 37A Somerset Road, Cape Town, or call 021 425 2095, email info@cwd.org.za or visit www.cwd.org.za 39
The Basics of Carb Counting Just been diagnosed with diabetes? Keep a close eye on the carbs you eat – it’s the first step to better blood glucose control. WORDS: CARINE VISAGIE
Just Diagnosed
What are carbohydrates? Carbohydrates (“carbs”) are one of the three big macronutrients in nutrition; the other two are fat and protein. We need these nutrients most in our diet, as they provide energy. All carbohydrate (“starchy”) foods get broken down into glucose – the main energy source for the cells. The hormone insulin helps to transport the glucose into the cells. Carefully managing the carbs you eat is key to managing your blood glucose and insulin levels and, ultimately, your diabetes.
Why is carb counting important?
a chance to process the glucose from the carbs with the insulin that’s available – either from your pancreas or from the medicine you take.
Which carbs are best? The less processed the better: grains, legumes and root vegetables are good sources of carbohydrates – they provide energy, vitamins, minerals and, importantly, fibre. The fibre slows down digestion, leading to a gradual release of glucose. Refined starches, in contrast, lead to a quick release of glucose. This glucose spike can be difficult to control if you have diabetes.
If you have diabetes, your pancreas doesn’t produce enough insulin to process large amounts of glucose. As a result, glucose builds up in your blood, and can damage your organs. By only eating small amounts of carbs at a time, and limiting the amount you eat throughout the day, your body gets
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The lowdown on carbohydrate “servings” Think in terms of “servings” to monitor your carb intake throughout the day.
One serving = 15g carbohydrates How many daily servings you can have depends on your weight, age, activity and gender.
Examples of a single carbohydrate serving:
One carbohydrate =15 grams
1
slice of bread
cup mashed sweet potato
cup raw oats
cup canned kidney beans
cup cooked pasta cup cooked brown rice cup low-fat milk 200g
3 1 1
thin rice cakes medium-sized apple small banana
low-fat plain yoghurt
Plan your main meals carefully Another tip is to always make sure your plate is split up in three: ONE QUARTER with carbs, e.g. wholegrain bread, brown rice, sweet potatoes, whole grain crackers. Remember to stick to the guidelines above. ONE QUARTER with protein, e.g. skinless chicken, fish, lean cuts of beef or pork, eggs, low-fat cheese.
ONE HALF with nonstarchy vegetables, e.g. spinach, lettuce, green beans, broccoli, cauliflower, tomatoes, cucumber, mushrooms.
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Last Word SLM18_Last_Word.indd 1
“There is no sincerer love than the love of food.” George Bernard Shaw
2016/05/25 9:30 AM
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