Issue 19
Spring 2016
LIFE CAN BE SWEET, WITH DIABETES
Also
Our inspiring
- Diabetes across South Africa - National Heritage Day food - Travelling with diabetes And more!
Motivation Issue (all you need to feel positive)
PLUS: The most fun workout ever
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Happy Spring! I always think the one thing people with diabetes need more than anything else - aside from the right medication, of course - is motivation. Because it’s a lifelong condition, we need to find a way to stay positive about our diabetes. This is sometimes easier than other times, of course. In fact, I sometimes feel like my diabetes is going through seasons: Spring, Summer, Autumn, Winter. It gets easier, and then it gets harder for a while, and then easier again. I suppose what we need to learn is that it’s never going to be completely easy: it is a chronic condition, after all.
Welcome
This issue is particularly for those times when being diabetic feels hard. We look at what to do if you’re embarrassed by your diagnosis, if you feel like you don’t want to carry on, or if you’re finding it culturally difficult. Kini Shandu, our cover star, tells us how diabetes had a positive impact on his life and how he spreads that message on his radio show on Gagasi FM. This month isn’t only the beginning of Spring, though, it’s also National Heritage Month, so in this issue we’re celebrating all the reasons we have to love South Africa - including our delicious food (made healthy and diabetic-friendly, of course!) As always, please get in touch if there’s anything you’d like to see in Sweet Life.
EDITOR Bridget McNulty
ART DIRECTOR Mark Peddle
PUBLISHER Claire Barnardo
ADVERTISING SALES TFWcc: Tessa Fenton-Wells
CONTRIBUTORS Carine Visagie, Charis Le Riche, Genevieve Jardine, Grant Clark, Ilona Padayachee, Jeanne Berg, Jenny Russell, Juliet Fearnhead, Kate Bristow, Kini Shandu, Nicole McCreedy, Luisa Farelo, Nadine Van Driel, Zaheer Bayat. 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.
Chat soon, 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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SWEET LIFE AVAILABLE AT ANY DIS-CHEM!
Sweet Life is available at all Dis-Chem stores nationwide! Pick up your FREE copy of Sweet Life from any Dis-Chem clinic in South Africa, or from your local support group or pharmacy. Find your nearest Dis-Chem store:
www.sweetlifemag.co.za/dischem
Local pharmacies and clinics: Want to get Sweet Life in your area? Let us know where your local clinic or pharmacy is, and how to get hold of them, and we’ll send them free copies of Sweet Life. Email us on hello@sweetlifemag.co.za You can also read Sweet Life online at: www.sweetlifemag.co.za/magazine
Meet some of our experts:
Community
Free copies!
Sweet Life has a fantastic Panel of Experts who are all leaders in the field of diabetes. They give us advice on everything we publish so that you can be sure you’re only getting the very best information to help you live a happy, healthy life with diabetes. Here are a few of our experts: Find them all at www.sweetlifemag.co.za/about-us
ENDOCRINOLOGISTS:
Dr. Zaheer Bayat
Dr. Joel Dave
DIABETES EDUCATORS
Jeannie Berg
Kate Bristow
DIETICIANS:
Ajita Ratanjee
Cheryl Meyer
PODIATRISTS
Andy Blecher
Anette Thompson
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DIABETES
ON AIR WORDS: BRIDGET MCNULTY PHOTOS: MARK PEDDLE
For radio presenter and TV actor Kini Shandu, Type 2 diabetes gave him new meaning. Here’s what he has to say about his condition.
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When were you diagnosed? I was diagnosed with Type 2 diabetes in 2010 – six years ago now. How did you cope with the diagnosis? It wasn’t easy coming to terms with the new lifestyle, especially because I felt I was too young to be diabetic. Has it become any easier with time? Yeah, it has. It became easier once I came to accept that it was my new reality. Having family and friends who support me all the way makes a great difference.
Inspiring
Kini Shandu is a radio presenter on one of KZN’s biggest radio stations, Gagasi FM; a TV personality on SABC’s biggest telenovela, Uzalo; and the founder of Inqaba Media. He’s also a father of two and a Type 2 diabetic.
What’s the hardest part about being diabetic for you? The pressure of making sure I don’t default on my medication: having to keep my medicine kit with me, even when I’m travelling. We’re all human and we can forget, but this is a challenge I just have to face. Reminders on my cellphone help a lot! How do you balance a busy life with eating right and exercise? I jog every morning and I try by all means to eat as clean as I can. There are times when I miss junk food, but knowing the damage it could do is enough to switch my brain straight to its senses. You’re a radio presenter on Gagasi FM, do you talk about diabetes at all? Yes, I do talk about it a lot. I’m fortunate to have Gagasi FM listeners who follow me closely: they know I’m diabetic and are very supportive. I also make sure I 07
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spread the word on every platform I get. Could you tell us about your TV career? I play the character of Shaun, a lawyer, on the SABC1 telenovela, Uzalo, weekdays at 8:30pm. The character is the complete opposite of me, but I’m loving it and I’d like to do more TV gigs in the near future. What advice would you offer to diabetics who are struggling? Accept the situation and take it one step at a time. Diabetes is a silent killer, so take a stand and fight it. Surround yourself with people who love and support you.
Catch Kini on the midday drive show, The Big Bang, from 12 to 3pm weekdays on Gagasi FM 99.5. Follow him on Facebook (Kini Nqaba Shandu), Twitter (@kinishandu) or Instagram (@kinishandu).
“I love my life, I live an awesome life, I live with no regret. I thank God for each and every day in my life: diabetes gave me a new meaning to life.”
Inspiring
What makes your life sweet? The fact that I’m diabetic! Joking. I love my life, I live an awesome life,
I live with no regret. I thank God for each and every day in my life: diabetes gave me a new meaning to life.
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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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References: 1. Siminerio, Linda M., et al. “US Nurses’ Perceptions of Their Role in Diabetes Care Results of the Cross-national Diabetes Attitudes Wishes and Needs (DAWN) Study.” The Diabetes Educator 33.1 (2007): 152-162. 2. Funnell, Martha M., et al. “National standards for diabetes self-management education.” Diabetes care 32.Supplement 1 (2009): S87-S94.
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All you need to know about going on holiday with diabetes – Type 1 or Type 2.
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Make sure you have enough medication to last your whole holiday – including insulin injections or tablets, testing strips, needles and lancets. Take a little extra if you can, and don’t forget things like batteries for your glucometer.
Never leave your medicine in direct sunlight! Check that if you’re on a long bus trip, it’s kept close to you and out of the sun.
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If you’re going overseas, sign up for medical insurance or ask your South African medical aid what their overseas policy is. You want to know exactly what to do in case of emergency.
Always carry some sugary snacks with you in case of hypoglycemia. A roll of Super Cs or some sugar packets will do the trick. Insulin needs to be kept at a constant, cool temperature – never above 30°C and never below freezing. Be sure to take a cooler bag to keep it at the right temperature wherever you travel. If you’re travelling across time zones, adjust the time you take your longacting insulin slowly (over a few days) so your body has time to adjust to the new time zone.
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If you are on insulin, take a copy of your prescription and a letter from your doctor that says you need to carry your injections with you at all times. Some security checkpoints will ask for this, so it’s best to be prepared.
Be aware of the effects of exercise on your blood sugar. If you’re exploring a new city, you may be walking more than usual so your blood sugar could go lower than it normally does.
Healthy Living
10 Fast Facts about Travelling with Diabetes
Have fun! Don’t let diabetes stand in the way of you experiencing everything you can while you’re on holiday.
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Try to stick to somewhat-recognisable food so that you can accurately guess the carb content and know what it will do to your blood sugar.
Ask the expert: Dr Claudine Lee, GP “Plan, plan, plan, recheck everything before you leave, and ensure you have extras for emergencies.”
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Special Feature 1814
Diabetes Across South Africa WORDS: NICOLE MCCREEDY
We all know that more and more people are now living with Type 2 diabetes. It used to be seen as a condition for the wealthy, but today it’s increasingly common in every community – rich and poor.
Diabetes in South Africa is often associated with the Indian community among whom – compared with other cultures – it is more widespread. According to a study by the Human Sciences Research Council and Medical Research Council, 61% of South African Indians over the age of 45 have prediabetes, and are more likely, with age, to develop Type 2 diabetes.
But the Indian community is no longer the only group facing the diabetes challenge. It is now being reported as one of the leading causes of death in areas where it was once unheard of.
The rapid rise in diabetes There are a number of factors that put a person at risk for developing Type 2 diabetes. A family history of the condition, your lifestyle – what you eat, whether you smoke and how often you exercise – as well as your environment all play a role. In the past, the Indian and white population in South Africa were more likely to be urbanised and wealthier, while Africans lived in the rural areas. Living in an urban environment often means longer hours at work, commuting and easy access to cheap fast foods. This type of lifestyle is linked to higher levels of obesity, and in turn diabetes. A study from 2005 found South African Indians ticked all the boxes: a diet low in fibre and high in unhealthy fats, physical inactivity, and insulin resistance. However, as we all know, in recent decades South Africa has undergone both political and economic change. As a result, many people living in rural areas, especially Africans, have moved to cities for work and better opportunities. Being less physically active and eating a more Western diet (high in carbs and fats) is contributing to the growing diabetes burden in the African and coloured communities.
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Special Feature
"In South Africa, 7 out of 10 women and 4 out of 10 men have significantly more body fat than is healthy."
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South Africans are fat The relationship between overweight/obesity and Type 2 diabetes is critical. An unhealthy diet and not enough exercise can lead to being overweight or obese. Carrying extra weight, especially belly fat, is bad for your health, specifically leading to insulin resistance, high cholesterol and high blood pressure. All of which are damaging to long-term health. What’s scary is that in South Africa, 7 out of 10 women and 4 out of 10 men have significantly more body
fat than is healthy. The issue of overweight and obesity is emerging as a particular health concern among black women living in urban areas where there is a high rate of HIV. Weight gain, especially among black women, has always been seen as a sign of wealth, health and success in traditional African society, while being thin is associated with being HIVinfected. But obesity is also linked to diabetes. In a study on body perception among urban-dwelling black women, as many as 90% were overweight and obese, while almost three-quarters had diabetes.
The next generation Your lifestyle not only affects your own health; it can also impact the health of your children. High blood sugar levels in pregnancy impact the unborn baby’s genes, making them more vulnerable to Type 2 diabetes later in life. Babies exposed to high blood sugar in the womb may have a higher birth weight and this can continue into adulthood with serious effects on their long-term health. Among South African Indians, where high blood sugar has been a problem for much longer, diabetes is now showing up at a much younger age than ten years ago – as early as between 25 to 45 years old.
Ignoring the problem For many individuals, diabetes is a problem they don’t want to acknowledge. “A big concern is that people with diabetes are not taking their condition seriously enough,” says Jenny Russell from Diabetes South Africa’s Durban branch. “They want to swallow their tablets and carry on their unhealthy lifestyles.” According to Jenny, “in the Indian community, it is almost accepted as ‘normal’ that if you have diabetes, you will have diabetes-related complications: limb amputation, blindness or needing kidney dialysis.” Others struggle with feelings of guilt. But whatever your culture, as Jeannie Berg, a pharmacist and diabetes educator in Mpumalanga, says: “Diabetes is the same for everyone. Don’t let it define your life: it is not who you are, it is a part of your life you need to manage.” Share your experience of living with diabetes with our community: www. facebook.com/DiabeticSouthAfricans
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Dance Moves WORDS: NICOLE MCCREEDY
Work It Out
Tired of the same old exercise routine? If the thought of putting on your running shoes makes you want to curl up on the couch, it’s time to find something new. Here’s what we suggest…
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Dance is a great form of exercise, but most importantly it’s fun. So if motivation is an issue for you, then it may be time to try a dance class. Dancing is a workout for the whole body. A half hour of vigorous dancing burns as many calories as jogging! But not only is it good for the heart, it’s also a weightbearing activity. This makes for strong bones that, in turn, may reduce the risk of falling and osteoporosis. Depending on the dance form, it can also help to strengthen muscles in the stomach and thighs, and improve balance, posture, and coordination. Plus, the mental work to remember dance steps and sequences actually boosts brain power and develops memory. For those with diabetes, dancing – like other forms of physical activity –
promotes weight loss and lowers blood sugar. And there are so many options to choose from! Whether your style is to stomp your feet in gumboots or to ‘sokkie’ on the dance floor with your partner, you can still enjoy the health benefits.
African dance Gumboot dancing has its roots in South Africa among black mine workers, but is now world famous. Rhythmic body movements using all parts of the body accompanied by a forward bending motion are characteristic of African dance, and dance steps are performed with the feet and knees facing forward. Percussion often dominates the music – some dance studios hire drummers to accompany classes and rehearsals.
Zumba You don’t need to be a great dancer, or be born with rhythm, to have a good time in Zumba classes. The upbeat Latin American rhythms of salsa, flamenco, and merengue music make Zumba classes feel more like a dance party than a workout. But Zumba classes are more than just a good time. Regular weekly attendance at Zumba improves health and fitness levels, and can lead to weight loss.
the percussion. This form of dance is known to improve physical fitness, tone the body and increase stamina. The concentration required strengthens mental abilities, self-esteem and helps the body-mind relationship.
Ballroom Styles of ballroom dance include waltz, foxtrot, tango, cha-cha, swing, and others. With very few exceptions, all of these are danced with a partner. People with diabetes attending ballroom or Latin American dance classes are more likely to keep participating in the activity over time, compared with an exercise programme at home or at the gym. “Studies have also found that compared with traditional cardiac workouts, people with heart conditions who danced for just 20 minutes 3 times a week saw significant improvements in their heart health,” explains Kate Bristow, a Diabetes Specialist Nurse in Pietermaritzburg and the Midlands.
Indian classical dance The origin of Indian classical dance stems from sacred Hindu musical theatre styles. The umbrella term, Indian classical dance, includes seven major styles: Kathak, Bharatnatyam, Manipuri, Kathakali, Odissi, Kuchipudi and Mohiniyattam. Indian classical music is played with the dance, and percussion forms part of this musical backdrop. It is common for dancers to wear bells around their ankles to complement
Did you know? According to a study in “The Arts in Psychotherapy”, the activity of dance releases mood-improving chemicals into our bodies that literally help alleviate depression. Social bonds are also increased in group dance sessions and this helps reduce long-term stress.
Ask the expert: Ilona Padayachee, Biokineticist
Tips to stay motivated Staying motivated isn’t hard if you stay flexible and have fun. Eventually, you’ll realize that you’re actually enjoying the workout – and before you know it, you’ll be looking forward to exercising.
Work It Out
1. Participate in group exercises Having a friend that holds you accountable is a way of keeping motivated to exercise. Group exercise classes are usually fun, especially if it’s with a group of friends.
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2. Play music When you feel discouraged or experience a slump in motivation, put on some fun tunes and your mood will soon change. 3. Don’t make exercise seem like hard work When you start treating exercise like hard work, that’s exactly what it will become. Your exercise routine should be light, fun and exciting rather than
“There are short cuts to happiness and dancing is one of them.” Vicki Baum, writer 1888-1960
something you have to do. Don’t let yourself get a bad attitude towards exercise: if this happens you’ll be more likely to give up than press on to reach your exercise goals. 4. Keep an exercise log Having a visual reminder of the days you work out will keep you motivated to keep going. Also make a note any time you reach your exercise goals: if your clothing fits you better, if you’re feeling and looking healthier, or if your blood sugar levels have stabilised. 5. Hire a personal trainer When you start paying for services, you’re more likely to stick to the exercise programme. Most personal trainers will charge you the full rate if you cancel at the last minute, so you’re less likely to do it! 6. Keep positive Always try to have a positive attitude towards exercise. This will help you to achieve all of your exercise goals and remain focused and motivated.
“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,
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“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
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Ask the expert: Genevieve Jardine
Ask the Dietician
National Heritage Day Eats “E
very year I hold a National Heritage Day feast for my friends and serve up all the South African classics: boerewors rolls, koeksisters, samoosas, shisa nyama and curry. This year I have a diabetic friend coming and don’t want him to feel left out. How do I make the feast more diabetic-friendly?” Nashikta Singh
National Heritage Day is about celebrating the mixed flavours of South Africa, and there’s no better way to do this than by showing off our traditional dishes. Coming together around the braai or dining room table lets us share our past and create our future.
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Chakalaka Made with onions, tomatoes, carrots, chillis, garlic, cabbage and cauliflower. It is packed with nutrients, fibre and flavour. Tip: Don’t use too much oil while making chakalaka.
Pap Mielie meal is a starch, so it will affect blood sugar. For better blood glucose control, you can cook it the night before and then reheat it on the day. This lowers the GI (glycemic index) of the pap. Tip: Mix pap with cooked beans to further reduce the GI.
Potjiekos Use lean cuts of meat and fill the pot with a wide variety of vegetables. This method of cooking keeps the nutrients locked in the sauce. Tip: Add plenty of non-starchy vegetables like baby marrows and green beans.
Curry and Bobotie The beauty of Indian cooking is all the herbs and spices. Garlic, onion, fresh chilli, turmeric, coriander and cloves are all great for your health. Try to use lean cuts of meat (extra lean mince) and serve with small portions of brown basmati rice and lots of vegetables. Tip: Bean or lentil curry make an excellent starch alternative.
Shisa Nyama or Braai Traditionally, braai meat is fatty (brisket, boerewors, chicken wings) and served chargrilled. Try to use leaner cuts of meat like skinless chicken or sirloin, with different marinades to keep the meat tender. Don’t only think meat when it comes to a braai: mielies, butternut, sweet potatoes and madumbes are also delicious. Some traditional foods can be altered to make them healthier, like lean biltong or air-fried samoosas. But when it comes to things like vetkoek and koeksisters, there’s not much you can do!
Ask the Dietician
Traditional South African dishes have a lot of flavour and nutrition. Many of the classic dishes are naturally diabetic-friendly, while others may require some simple changes.
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South African
Classics PHOTOS: MARK PEDDLE FOOD EDITOR: LUISA FARELO
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Food
Who doesn’t love a proudly South African dish? Here, we take seven of your favourite classic dishes and make them as diabetic-friendly as possible‌ The perfect treat for National Heritage Day!
Look out for our healthy tips from Pick n Pay's dietician, Juliet Fearnhead, to make these dishes even better for you! 27
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Bobotie protein
1188kJ
24g
fat
carb
13g 19g
fibre
sodium
4g
146mg
per portion
energy
Serves 6 Olive oil 2 onions, finely chopped 3 cloves garlic, minced 2t ginger, grated 2T medium curry powder 500g lean beef mince 1T fruit chutney Salt and pepper 3 bay leaves 1 cup low-fat milk 2 large eggs
Method: Preheat oven to 180°C. Heat a little olive oil in a large pot over medium heat. Add onions, garlic and curry powder and cook for 5 to 8 minutes. Add mince and allow to brown while breaking mince up with a wooden spoon. Add fruit chutney and season with a little salt and pepper. Spoon mince mixture into an ovenproof dish, pressing mince down firmly. Use a spoon to smooth the top. Whisk together the milk and eggs and carefully pour over mince. Top with bay leaves. Bake in preheated oven for 30 to 40 minutes or until top is set and golden brown.
Top tip:
Serve this dish with roasted beetroot for a nutritious source of low GI carbohydrate. They are also a great source of phytonutrients, essential for good health.
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
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Cape Malay Chicken Curry protein
664kJ 24g
fat
carb
fibre
sodium
4g
9g
3g
218mg
per portion
energy
Serves: 6 Olive oil 1 onion, finely chopped 1 red pepper, finely chopped 1T fresh ginger, peeled and grated 2 cloves of garlic, crushed ½t ground turmeric 1t ground cumin 1t ground coriander
½t dried chilli flakes ½t cayenne pepper 800g chicken thighs or breasts (bone in, skin removed) 1 tin whole peeled tomatoes 1 cup chicken stock ½ head broccoli, chopped Fresh coriander, for garnish
Method: Heat a little oil in a pot over medium heat and gently cook onions, red pepper, ginger and garlic until onion begins to soften. Add spices and cook for 3 to 5 minutes or until fragrant. Add chicken, season with a little salt and pepper, and brown. Cover with tomatoes and chicken stock and bring to a simmer. Cook gently for about 20 minutes or until chicken is cooked through. Add broccoli and cook for a further 5 minutes. Serve with fresh coriander.
½t ground cinnamon
Top tip:
A curry brimming with flavour and nutrition. It can be served with a small amount of brown rice to further boost the fibre content of the meal. 25 29
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Wholewheat Pumpkin Fritters
A treat rich in vitamin A! You can cut the carbs a little by heating up the honey so that it goes further and drizzling over no more than ½ a teaspoon. Also remember to drain the fritters on a paper towel before serving to absorb some of the fat.
protein
802kJ
5g
fat
carb
fibre
sodium
9g 28g
4g
114mg
per portion
Top tip:
energy
Serves: 6
Method:
2 cups pumpkin, boiled and mashed 1 egg 1t vanilla essence 1 cup wholewheat flour 1t baking powder ½t bicarb Pinch of salt Canola oil for frying ½t honey, for serving Ground cinnamon, for serving
Combine pumpkin, egg and vanilla essence. In another bowl, mix flour, baking powder, bicarb and salt. Add the wet mixture to the dry mixture and whisk until well combined. Heat a pan with a little oil until moderately hot. Fry tablespoonfuls of fritter mixture for 2 to 3 minutes on each side, or until golden brown. Serve warm with a drizzle of honey and a dusting of cinnamon.
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
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Spiced Butternut Soup protein
fat
carb
fibre
sodium
5g
9g
34g
6g
273mg
per portion
energy
869kJ
Serves: 6 2T olive oil Salt and pepper 1t ground cinnamon 2T mild curry spice 2 butternuts, peeled and cut into 2cm cubes 3 cloves garlic, smashed and peeled 1 onion, thickly sliced 2 cups chicken stock ½ cup fresh cream Handful fresh coriander, chopped
Method: Preheat oven to 180°C. Mix olive oil, salt, pepper, curry spice and cinnamon, and use to coat butternut, onion and garlic. Place on roasting tray and roast in the oven for 20 minutes or until butternut is tender. Spoon the roasted butternut mix into a large pot along with the chicken stock, and bring to the boil. Remove from heat, add cream and blend until smooth. Top with freshly chopped coriander, just before serving.
Top tip:
Butternut is a fabulous source of the antioxidant beta-carotene. To lower the fat content, use low-fat evaporated milk rather than cream. 31
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energy
protein
902kJ 33g
fat
carb
fibre
sodium
9g 10g
4g
365mg
per portion
Tomato Bredie
Serves: 6 Olive oil
Salt and pepper
1 cup beef stock
800g stewing beef
2 bay leaves
Flour, for coating
2T tomato paste
3 large potatoes, peeled and quartered
1 large onion, finely diced
2 cans whole peeled tomatoes
Handful of fresh parsley, chopped
2 cloves of garlic, crushed
Method: Heat a little oil in a large pot. Lightly coat beef with flour and brown well. Remove meat from pot and set aside. In the same pot, cook onions, garlic, and bay leaves for 5 to 8 minutes or until onions are soft. Add tomato paste to pot and allow to cook until the mixture begins to stick (without burning). Return the meat to the pot and add potatoes, whole peeled tomatoes and beef stock. Season with salt and pepper and bring to a simmer. Allow to cook gently for about 45 minutes or until meat and potatoes are soft and tender. Stir through chopped parsley just before serving. Serve with a large portion of green vegetables.
Top tip:
A fantastic dish balanced with lean protein, complex carbohydrates and a variety of beneficial micronutrients.
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
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Method:
Easy Frikkadels protein
759kJ
36g
fat
carb
fibre
sodium
17g 16g
1g
646mg
Serves: 4 500g lean beef mince 1 medium onion, peeled and finely chopped 2 slices low GI bread, soaked in milk 3 garlic cloves, crushed 1t ground paprika Pinch of ground nutmeg 2T fresh parsley, chopped Salt and freshly ground black pepper 2 eggs, beaten Olive oil
per portion
energy
Preheat oven to 200°C. Mix together mince, bread (squeezed dry), garlic, paprika, nutmeg and parsley, and season with a little salt and pepper. Shape into golf size balls, pressing down slightly to flatten them. Place frikkadels in a roasting try and brush lightly with olive oil. Roast in oven for about 20 minutes or until golden brown and completely cooked through. Serve hot or cold with yoghurt dipping sauce and a large salad.
Yoghurt Dipping sauce
• 1 cup plain low-fat yoghurt • Zest and juice of 1 lemon • 2T fresh coriander, chopped • ½ clove of garlic, grated • Salt and pepper Mix all ingredients together – easy peasy!
Top tip:
To lower the total energy and fat content per serving, roll these frikkadels in smaller balls and extend the dish to serve 6 people. 27 33
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Chicken Phyllo Samoosas protein
fat
carb
fibre
sodium
506kJ
7g
5g
13g
1g
170mg
per portion
energy
Makes: 12 250g frozen phyllo pastry Olive oil 300g chicken mince 1 large onion, finely diced 2 cloves garlic, crushed 1t turmeric 2T medium curry powder Salt and pepper Handful of fresh coriander, roughly chopped Olive oil
Method: Preheat oven to 200°C. Heat a little olive oil in a heavy pan. Cook onion, garlic, turmeric and curry powder for a few minutes or until golden brown. Add mince and fry until completely cooked through. Season with a little salt and pepper and add fresh coriander. Remove from heat and allow to cool. Cut a sheet of phyllo pastry into 4 strips. Brush lightly with olive oil and place another strip on top. Place a tablespoon of mince mixture in the bottom left hand corner and fold over the right hand corner (enclosing the filling) to form a triangle. Carry on folding until you reach the end of the strip. Repeat this process until you have no filling left over. Place samoosas onto a lined baking tray and lightly brush with olive oil. Bake in oven for about 15 minutes or until golden brown and crispy.
Top tip:
These samoosas have a lower fat content than traditional samoosas, but be careful not to overdo them as they are still calorie and carb-dense!
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
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Long working hours and tight schedules may not allow you to stick to your fitness goals. Making time for exercise can also be tricky due to office deadlines and commutes... Here are a few tips to make it easier to work out and eat well. Schedule your workouts Use a daily planner to help keep you organized in all aspects of your life: from projects and school deadlines to grocery lists and social events. Write down everything, including your workouts – schedule them like appointments and stick to your plan.
Exercise in the morning Late meetings and evening events often get in the way of evening workouts, so become a morning exerciser. You may not be a morning person, so it may be hard at first, but the more you do it, the easier it will become.
Plan workout dates with others Having a fitness buddy to exercise with helps keep you motivated and in a good routine. Go for a run or brisk walk after work or during your lunch break.
Pre-plan your work lunches Pre-plan your week’s lunches so you have enough food for your work
lunchbox until Friday. Taking your own snacks means you'll be less tempted by the treats offered at the office, and you'll have more control over how many calories you consume. Need ideas? Homemade salad, dinner leftovers, soup brought in a flask, a chicken and avocado wrap with hummus and grated carrot, or simply a homemade bran muffin with fruit.
Don't skip breakfast
Healthy tips
Lose Weight with a Busy Schedule
If you leave for work before you can think of eating anything, have breakfast as you get to work. It’s easy to keep non-perishable, healthy breakfast options in your office, such as instant oatmeal, bran cereal, dried fruit, nuts and even peanut butter.
Be careful with alcohol Drinking alcohol during the week will quickly get you into trouble with weight gain. Establish a one-drink rule when you're out after work and choose a drink that you can savour and sip slowly.
Pick n Pay Hotline Pick n Pay's registered dietitian provides free food and nutrition-related advice to the public: guidelines on managing your condition, weight loss tips, healthy eating tips, how to manage food allergies and how to interpret food labels. Contact the Health Hotline on 0800 11 22 88 or email healthhotline@pnp.co.za
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Local is Lekker Celebrate all things South African this National Heritage Day. WORDS: CHARIS LE RICHE
Heritage Day – also known as National Braai Day – is on the 24th of September. It’s one of those days that is just about us, really. On this day, South Africans and other nationalities living in South Africa are encouraged to celebrate their culture and heritage. It’s a day for national pride, so what better time to take a look at some of our favourite things about SA! FOOD, GLORIOUS FOOD One thing you have to say about South Africans: we know how to cook. Not only have we mastered the art of international cuisine, but our local dishes are a hit too. In Durban you have the humble bunny chow (a hollowed out loaf of bread filled with curry); in the Cape it’s the Gatsby (a super sandwich sold as a footlong roll or in quarters); for those with a sweet tooth there’s the koeksister – Cape Malay style (traditionally balls of cooked potato, fried, soaked in syrup and covered in coconut) or Afrikaans-style (deepfried plaited dough soaked in
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SAY HELLO IN 11 LANGUAGES SA is so diverse and varied that we have 11 official languages: Afrikaans, English, Ndebele, Northern Sotho, Sotho, Swazi, Tsonga, Tswana, Venda, Xhosa and Zulu. Because of this, you’ll find that most South Africans speak at least two languages. There are unofficial languages also recognised by the constitution: the Khoi, San and Nama languages, sign language, Portuguese, Hindi and indigenous creoles. We also have our own slang that can be a little confusing to outsiders (like the use of “shame” which can be applied in any situation – good or bad), but is very useful once mastered. Especially knowing the difference between “now”, “now now” and “just now”! EVERY ACTIVITY UNDER THE SUN South Africa is one of the few places where you can enjoy the perks of city living and country life all in one place. You can go shopping at world-class boutiques and then hike up Table Mountain within 20 minutes. We are spoiled with some of the finest wildlife reserves full of the Big 5 and more. For adrenaline junkies, there’s abseiling, sky diving, bungee jumping and even diving with Great White sharks. While those who want something more laidback will find plenty of wine farms, festivals and markets to choose from. BEAUTIFUL LANDSCAPES SA offers the world in one place. We’ve got rolling mountains,
"South Africa is one of the few places where you can enjoy the perks of city living and country life all in one place." pristine oceans, roaring rivers and breathtaking urban cityscapes. And we’re blessed with some of the world’s most stunning landscapes: from the peaks of the Drakensberg on the border of Lesotho and the lush Tsitsikamma forests in the Eastern Cape, to the reef of Sodwana Bay and Limpopo’s Lake Fundudzi. This country is filled with wonders like God’s Window and the Blyde River Canyon (on the border of Mpumalanga and Limpopo province), Table Mountain in the Cape and the Valley of Desolation in the Eastern Cape.
Lifestyle
syrup). And for those who are more adventurous, there’s a township delicacy – the smiley: a cooked sheep’s head.
THE BRAAI AND THE SHISA NYAMA And, of course, last but not least – our passion for braais! Though most of the world enjoys this activity, calling it a BBQ, South Africans have made the braai a national pastime and we even spend our Heritage Day celebrating it (in Braai Day style). In townships there’s nothing like a shisa nyama – if you’re looking for one, keep an ear out for the sound of music, chatting and plenty of laughter. Like every country, South Africa has its challenges. But we also have a lot to be proud of… And what better time to celebrate than right now, during National Heritage Month. 37
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Partner’s Corner This is your space…
“M
y friend was just diagnosed with Type 2 diabetes and weirdly the thing that’s bothering him most is what people will think. He doesn’t want to tell anyone because he says they’ll blame him for becoming diabetic – because he didn’t eat healthy or exercise enough. How can I help?” Shan Moyo
Partners
Dear Shan, First of all, I think your friend is lucky to have someone like who cares enough for him to help him work through the barriers of accepting his diabetes. Because of all the studies that have shown that diet and lifestyle have an influence on Type 2 diabetes, uninformed people forget that there are numerous other reasons for developing diabetes as well. And the Type 1 and Type 2 labels also make people more judgemental.
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To some people, their personal health problems and issues are exactly that: personal. Frankly, your friend doesn’t have to share with everybody that he has diabetes, but it is a good idea to let someone close to him know, in case of an emergency. One of the hardest things that newly diagnosed people with diabetes experience and fear is that those who have known you for years start treating you like you’re different. They see your
diabetes and not you. But help him look at it this way: no one today would accuse someone with AIDS of giving themselves the condition. So why allow anyone to do it with diabetes? If you want to help, you can be an active reader and read your friend like an open book. Listen more and talk less. Help him come to terms with his diabetes and find confidence in managing it. Don’t let him assume that others are judging him: nobody has any power over what other people prefer to think. Finally, if your friend is really struggling with a lot of mixed emotions, remind him that it’s perfectly normal to feel that way, and that it’s okay to need some help with the burden of managing a demanding condition. And lastly, one of my favourite quotes by Lao Tzu for him: “Care about what other people think and you will always be their prisoner.”
Ask the expert: Jeanne Berg, Diabetes Educator “How you think about your life is where the power lies.”
We’d like you to meet one of the inspiring organisations we’ve partnered with to give back to the community…. Here’s Grant Clark from Afrika Leg Burn, raising funds for Shine Literacy.
Who are Shine Literacy and how are you involved?
Shine is a non-profit literacy organisation for young children from disadvantaged communities in South Africa. I’ve always loved books and enjoyed working with kids, so Shine’s aims really resonated with me. I did the Shine training course and signed on as a volunteer at Zonnebloem Primary School in District Six. To raise exposure, funds and books for Shine, I will cycle from Cairo to Cape Town arriving in time for the 40th Cape Town Cycle Tour on the 12th March 2017. One
week later, I will start the ABSA Cape Epic and a week after that, I will line up for the IRONMAN SA Championships in Port Elizabeth. Four great cycling challenges, all in a row.
Charity
Sweet Life Gives Back
What do they do?
Shine delivers training and programmes to schools, parents/ caregivers and local communities that support children to become good readers and writers. The programmes help some of South Africa’s most vulnerable children, by breaking the destructive cycle of poor literacy, low educational attainment, wasted potential and poverty.
How can readers get involved?
Shine are always looking for more volunteers to get involved in the various schools: some need volunteers more than others. You can check out their website for more details, or follow the Afrika Leg Burn adventure to support the cause that way. Find out more about Shine at www. shineliteracy.org.za or by calling 021 762 4320 or emailing info@shineliteracy.org. za. Find out about Grant’s epic cycling challenge at www.afrikalegburn.com or by emailing grant@springloaded.co.za
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How to Stay Motivated with Diabetes Diabetes is a marathon, not a sprint. Here’s how to stay positive with a lifelong condition. WORDS: CARINE VISAGIE
Just Diagnosed
Managing diabetes isn’t only about taking care of your body. Just like a marathon runner, good mental preparation is half the race won. Follow these steps to stay motivated and in control of your diabetes.
Don’t go it alone Isolating yourself can make you dwell on negative emotions. Here’s how to stay connected:
Cut down on stress Stress can exhaust you, and make you feel demotivated and depressed. Here are some tips to keep it at bay:
• Make regular dates with people you love: socialising with the right people is a shortcut to feeling good. • Share the challenges you face with supportive friends and family. • Become a volunteer – you’ll learn new skills, build meaningful relationships and focus on others’ needs instead of your own. • Connect to other people with diabetes, like the Diabetic South Africans group on Facebook.
• Keep a stress diary to help identify what triggers you so that you can try to avoid those things. • Make time to switch off: claim a few hours a week for yourself. • Find a hobby that will take your mind off things: learn to surf, paint or cook. • Use massage, yoga or meditation to help you relax and unwind.
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Go for a walk or a run Regular exercise releases tension and is good for your blood sugar levels too. Remember to:
Get enough sleep We all know we should be getting 7 to 8 hours sleep a night: it’s key to maintaining energy levels and protecting your mental health. Having trouble sleeping? • Create a sleep routine that helps you switch off: take a shower an hour before bedtime, do relaxation exercises, read a book or listen to meditation music. • Make your bedroom a sanctuary – quiet, dark and free from electronic devices.
• Find a form of exercise you enjoy and block out time: nothing should interfere with your “exercise appointment”. • Exercise outside if you can – the fresh air is invigorating!
Ask for help With diabetes, you’ll have good and bad days. Don’t be afraid to ask for help when you’re feeling low.
Reward yourself Because diabetes is always around, it can feel like there’s no end to it. Rewards can help. • Stay motivated by regularly rewarding yourself. • Set personal goals and, once you’ve reached them, reward yourself with something fun, like a ticket to a music show, a favourite (diabetic-friendly!) treat or a weekend away.
• Talk to your doctor or your diabetes educator – there may be a physical cause. • Chat to someone you love. Simply talking things over could lift your mood. • Seek professional help from a psychologist, counsellor or diabetes educator – these professionals are equipped to help you cope mentally. Ask your doctor for a referral and learn to understand what you’re feeling and how to manage the physical effects of diabetes. • Your mental health is crucial to navigating life with all its challenges – even more so when you’re managing a chronic condition! 41
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“You only live once, but if you do it right, once is enough.” Mae West
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Let’s enjoy the moment
The OneTouch Select® Plus range of meters Meet the OneTouch Select® Plus range of meters, each featuring a 3-colour range indicator* to help you quickly understand if you are in range or not – helping you to manage your diabetes so you can enjoy the moment. To discover more, visit www.OneTouchMEA.com, call OneTouch® Customer Care on 0800600345 (Toll Free) - Monday to Friday or contact us at service@LifeScanMEA.com
OneTouch Select Plus Flex™ Your straightforward meter
OneTouch Select® Plus Your personalised meter
*Be sure to talk to your healthcare professional about the low and high limits right for you. The low and high range limits you set in the OneTouch Select Plus FlexTM meter apply to all glucose test results. This includes tests taken before or after mealtimes, medications and around any other activities that may affect blood glucose. LifeScan Europe, Gubelstrasse 34 CH-6300 Zug Switzerland. © 2016 - LifeScan Middle East & Africa a division of Johnson & Johnson (Middle East) Inc. - CO/SPX/0815/0228a
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