Issue 09
Autumn 2014
Life can be sweet, with diabetes
Let’s
dance! Fun ways to get fit.
Your favourite meals, made healthy
Why you need a
diabetes community PLUS: Our experts give advice and tips on living with diabetes
SLM09_Cover.indd 1
Free! Take one now
www.sweetlifemag.co.za
2014/02/28 8:15 AM
NEW
every day easy, every day accurate. The Accu-Chek® Performa meter fits into your every day life with accuracy you can trust1. 47% of blood glucose meters failed a recent accuracy study that the Accu-Chek Performa meter passed1. The enhanced Accu-Chek Performa meter meets the newest global accuracy standard with even stricter requirements2.
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Experience what’s possible. 1 Freckmann G, Schmid C, Baumstark A, Pleus S, Link M, Haug C. System accuracy evaluation of 43 blood glucose monitoring systems for self-monitoring of blood glucose according to DIN EN ISO 15197. J Diabetes Sci Technol. 2012;6(5):1060-1075. 2 Data on file. ISO 15197:2013, in vitro diagnostic test systems requirements for blood glucose monitoring systems for self-testing in managing diabetes mellitus include tighter requirements for accuracy and new criteria for hematocrit and other interferences.
For more information contact your Healthcare Professional ACCU-CHEK and ACCU-CHEK PERFORMA are trademarks of Roche. © 2013 Roche Diagnostics.
Roche Products (Pty) LTD Diagnostic Division PO Box 1927, Randburg Toll free: 080-Diabetes (Dial 080-34-22-38-37) www.accu-chek.co.za / www.diabetes.co.za Ref: ARET 131108
2141_Accu-Chek - New Performa Print Ad - Sweet Life.indd 1
2013/12/13 3:09 PM
It’s something I say all the time, and I really mean it.
EDITOR
Because as diabetics (and friends and family of those with diabetes) we know what it’s like. We know the constant thinking about food, and medication, and exercise, and how they all play together - we know we can’t ever have a day off.
Mark Peddle
So aren’t we lucky to have each other? Let’s make this year, 2014, our best diabetic year yet, by working together and supporting each other as we live happy, healthy lives with diabetes. We are very excited about 2014 here at Sweet Life. We have two fantastic partnerships to share with you in this issue (how lucky are we?) 1. Every issue, you’ll now see that we have a section for the Western Cape Government: Health to share their diabetes information with you in new and fresh ways. 2. You can now pick up your free copy of Sweet Life from any Dis-Chem store around the country! We want it to be as easy as possible for you to get Sweet Life every quarter, so if you have a local pharmacy or clinic that you want us to send free copies to, send me an email and we’ll sort it out. I’m always available on hello@sweetlifemag.co.za Looking forward to chatting to you! Until next time,
Bridget McNulty Editor
Bridget McNulty
ART DIRECTOR PUBLISHER Claire Barnardo
ADVERTISING SALES TFWcc - Tessa FentonWells
CONTRIBUTORS Caroline Gardner, Cheryl Meyer, Fiona Prins, Jeanne Berg, Joel Dave, Kerry Kalweit, Lucia Viglietti., Nicole McCreedy, Sarah Hall, Tracey Naledi. ADVERTISING ENQUIRIES
Welcome
We’re all in this together.
Box 52301, Kenilworth 7745. Tel: 021 761 2840. Fax: 021 761 0442. Cell: 082 320 0014. Email: tessa@tfwcc.net
EDITORIAL ENQUIRIES PO Box 12651, Mill St, 8010. Tel: 021 469 4714 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.
COMPETITION RULES Winners will be randomly selected and notified by telephone or email, and must agree to have their names published online. Prizes are not transferable and cannot be exchanged for cash. The judge’s decision is final and no correspondence will be entered into. Diabetic South Africans
PS: Want to make sure you get your free copy of Sweet Life? Find your nearest Clicks Clinic or Dis-Chem on page 4.
sweet_life_mag
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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Exciting news! Sweet Life is now available at all Dis-Chem stores nationwide! Pick up your FREE copy of Sweet Life from any Dis-Chem store in South Africa, or from your local support group or pharmacy.
sweet life available at ANY DIS-CHEM!
Find your nearest Dis-Chem store:
www.sweetlifemag.co.za/dischem Please note: From the next issue of Sweet Life (the Winter issue, out in June 2014) we will no longer be sending Sweet Life to Clicks Clinics
Find your nearest Clicks Clinic below:
Community
Western Cape
BLUE ROUTE Tokai BAYSIDE Blouberg CANAL WALK Milnerton CAPE GATE Brackenfell CAVENDISH CONNECT Claremont CONSTANTIA EDGEMEAD GARDEN ROUTE MALL George GLENGARRY GLENGARIFF Sea Point GOLDEN ACRE Cape Town GUGULETHU HERMANUS KENILWORTH CENTRE Kenilworth LANGEBERG MALL Mossel Bay MELKBOSSTRAND MOUNTAIN MILL Worcester N1 CITY GOODWOOD OUDTSHOORN PAROW PINELANDS PLUMSTEAD SOUTHERN CAPE, Robertson SOMERSET MALL Somerset West SONEIKE Kuilsriver TYGERVALLEY Bellville VANGATE MALL Athlone WEST COAST VILLAGE Tableview
Gauteng
Alberton ATTERBURY Faerie Glen, Pretoria Balfour Park Highlands North, JHB BRIGHTWATER COMMONS BROAD ACRES Broad Acres BROOKLYN MALL Niemuckleneuk, Pretoria CARLETON CENTRE CARNIVAL MALL Dalspark, Brakpan CENTURION CENTRE Centurion, Pretoria CLEARWATER MALL Roodepoort Columbine Square Columbine, JHB CORNWALL VIEW Elarduspark, Pretoria CRESTA CENTRE Cresta, JHB Eastgate Bedfordview Edenmeadow Edenvale FEATHERBROOK CENTRE JABULANI MALL Soweto, JHB JACARANDA CENTRE Rietfontein, Pretoria KEY WEST SHOPPING CENTRE KILLARNEY MALL Killarney KOLONADE CENTRE Montana, Pretoria Lakeside Mall Benoni Lambton Germiston MAPONYA MALL Soweto, JHB MALL @ REDS MENLYN RETAIL Newlands, Pretoria MONTANA CROSSING Montana, Pretoria NORKEM MALL, Kempton Park NORTHGATE Honeydew, Randburg RIVERSIDE BOULEVARD Vanderbijlpark
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Eastern Cape
BEACON BAY East London GARDEN ROUTE MALL GRAHAMSTOWN Grahamstown GREENACRES Newton Park, PE KING WILLIAMS TOWN KNYSNA MARKET SQUARE BITAU Beaconway MOFFAT PARK Moffat Retail Park SUNRIDGE VILLAGE Sunridge, PE VINCENT PARK East London Kabega Park PE WALMER PARK Walmer, PE
KZN
AMAJUBA Newcastle BLUFF Wentworth Durban GATEWAY Umhlanga Rocks Hibiscus Mall Margate LA LUCIA Durban LADYSMITH LIBERTY MIDLANDS MALL Pietermaritzburg MALVERN Queensburgh, Durban MEERENSEE MUSGRAVE CENTRE Musgrave PAVILION Westville, Durban PINETOWN Pinetown, Durban Southway MALL Seaview SHELLY BEACH Victoria Road Pietermaritzburg Westville MALL Westville
Mpumalanga
BHuNU MALL Manzini THE Gables Ezulwini SWAZI PLAZA Mbabane
ERMELO HIGHVELD MALL Witbank KLIPFONTEIN Witbank MIDWATER CENTRE Aerorand NORTHVAAL SECUNDA SELCOURT TOWERS THE GROVE VILLAGE VIEW WOODLANDS
Free State
North West
Swaziland
BAYSWATER PHARMACY Bloemfontein BETHLEHEM DIAMOND PAVILION Kimberley DYNARC WALK Langenhoven Park FICHARDT PARK PHARMACY Bloemfontein GOLDFIELDS MALL Welkom LOCH LOGAN Bloemfontein MIMOSA MALL Bloemfontein MOOI RIVER Nelson Mandela Drive VRYBURG Market Street
Community
RANDFONTEIN ROSEBANK PHARMACY Rosebank, JHB SANDTON CITY Sandton, JHB SAN RIDGE SQUARE Midrand, JHB SELCOURT TOWERS Selcourt Southgate Mondeor, JHB SUNNINGHILL The Glen Oakdene, JHB TOWN SQUARE SHOPPING CENTRE TRADE ROUTE MALL WESTGATE WOODBRIDGE MALL
MAFIKENG POTCHEFSTROOM WATERFALL MALL Rustenburg Wilkoppies Klerksdorp
Limpopo
CYCAD Bendor, Polokwane STANDARD BANK SQUARE Polokwane POLOKWANE CBD Polokwane
Local pharmacies: Want to get Sweet Life in your area? Let us know where your local 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
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Questions from our blog www.sweetlifemag.co.za/community Toddler son just diagnosed with diabetes Hi there, I am new to this site. Last night I took my 2 year-8-month year old son to hospital because he’s been very listless and vomited and I thought he probably had gastro. He was diagnosed about 2 hours ago with Type 1 Diabetes and was taken straight to ICU to be stabilised and to have tests done. This was an overwhelming, terrifying moment for me — I know very little about Type 1 Diabetes and my OCD thinking went into a tailspin about “what if he is in a situation one day where there is no insulin available…” Forgive me for sounding so panicked, but I am utterly at sea and trying to come to grips with the news. I am writing in the hope that someone can tell me everything’s going to be okay – that the ‘episodes’ or emergency situations will be able to be handled with confidence and success, and that (bar all the huge adaptations we’ll make to our lives), he will be okay. I’d really appreciate any comfort anyone can give to this totally inexperienced, upset mom. Thank you! - Hayley
Q&A
REPLIES Rachel
Hi Hayley, My son is also a diabetic. He was diagnosed at age 12, nearly 6 years ago. I just wanted to say: hang in there. Your child will be okay. He will one day be able to cope with this all. Just remember that this is not your fault. Nothing could have prevented this. Do join our group on Facebook: Kids powered by insulin. This group has helped me through some tough times. Remember there is light at the end of the tunnel. Keep the faith. It will get better, that I promise.
Randy
Hi Hayley, All will be okay as long as you take treat it. Keep monitoring your son’s diabetes and it will be fine!
Lynn
Oh my, I know the feeling of absolute devastation! I was diagnosed with Type 2 diabetes three years ago and I live alone, and thought the world had come to an end. Obviously for such a little one it is very difficult... Living with diabetes is difficult, but doable.
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www.facebook.com/DiabeticSouthAfricans I’m curious - what does living well with diabetes look like for you? Tried changing my way of eating, lost weight and still had to go on tablets. My levels are stable though - between 5.3 and 6.1 – enjoying my new way of life. Sharon
Q&A
Answers on Facebook
Well… Sharon, that’s living well with diabetes, the rest is history! Well done. Clint
I am Type 2 and lost 40kg from 110kg, gained muscle, full of energy and feeling 10 years younger! What I eat is part of living well with diabetes. Phillip
Totally sucks. Got neuropathy from my ankles to my toes! Sugar down from mid 16s to between 8 and 12. Doc wants to put me on insulin but I don’t want to. Staying positive and fighting hard! Anton
After taking control of my diabetes, testing throughout the day and increasing my insulin, I’m happy to report I tend to stay between 4 and 8. Anton, I fought insulin injections too. But it works and I feel so much better. Elrica
“Hi. I want to know how do you tell a new partner that you have diabetes? (It’s been 6 weeks).” The sooner the better. You have to tell him. Just be honest about it. Remember it’s your life and if something should happen to you, he’d have to know what to do. Rachel
You simply tell him, as easy as that. “Educate” him and everyone else around you on a daily basis - they have to know how to detect and treat a hypo or hyper. Diabetes is not a germ or a virus that other people can catch. Enjoy your life to the fullest while being heath conscious. Tertia
Have a question of your own? Come and join the discussion today!
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I just tell people immediately. It is nothing to be ashamed of, you did nothing wrong. Lisa
Tell him that you have diabetes, but don’t bore him with every single detail. Rather let him ask questions. Good luck! Ané
You’ll be fine! When you feel the time is right, share your story with him - like you would with any new friendship. Christelle
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Proudly South African portion sizes
Ask the expert: Cheryl Meyer
From our community:
“C
Ask the Dietician
an anyone tell me about madumbis for diabetics – good or bad for us, and how much can we eat?” Lynette Hitchcock.
Madumbis, amadumbe, African potato or taro – call them what you will, they are delicious! They have a rich, nutty, earthy flavour and a stickier texture than potatoes. Like potatoes, they fall into the carbohydrate group of foods and can be roasted, mashed or boiled. The key to eating proudly South African carbohydrates like madumbis, roti, pap or samp in a healthy diabetic diet is portion control! Counting the carbs in your
meals and being aware of the carbs you eat can help you match your medication or activity to the food you eat. This can lead to better blood sugar control.
Remember: Everyone needs a different amount of carbohydrate at each meal and/or snack – the amount that is best for you depends on your:
• Age • Height • Weight
• Physical activity • Current blood sugar
• Blood sugar targets
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Carb limits for women
Carb limits for men
Meal
30g - 60g
45g - 75g
Snack
15g - 30g
15 - 30g
What does this mean
?
A food that has 15g carbohydrate is called “one carb serving” eg: One slice of bread or a small piece of fruit each have around 15g carbohydrate, so they are equal to one carb serving.
One carb portions of Proudly South African foods:
1
carb serving
- 50g mandumbi - 1 small roti (35g) - ¹⁄³ cup pap (60g) - ¹⁄³ cup samp (75g) - ½ cup sweet potato (100g) - 1 medium mielie (140g ) - ½ cup rice (50g) - 15cm tortilla or wrap (35g) - ½ cup pasta (100g) - 1 slice bread (30g) - 1 small apple (115g) As much as possible, try to stick to this portion size, with a serving of protein (meat, fish, chicken, eggs or beans) and half a plate of vegetables or salad.
How to cook amadumbe:
Amadumbe in numbers:
• Scrub them clean and steam or boil until soft. • Drain and cool slightly before removing the skins. • Serve dusted with black pepper, a dash of salt and a drizzle of olive oil. • Yum!
• 100g portion amadumbe (boiled) has: *
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Ask the Dietician
Not sure how many carbs you should be eating? Ask your doctor or dietician for help.
- 600 kJ - 0.5g plant protein - 0.1g fat - 29.5g of carbohydrate - 5.1g fibre
* According to The SA Food Tables
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2014/02/27 10:17 PM
*smith&nephew offers a comprehensive range of woundcare dressings for: • Pressure Ulcers • Diabetic Foot Ulcers • Cuts & Grazes • Burn Wounds • Surgical Wounds • Leg/Foot Ulcers
Logon to: www.woundwise.co.za for more information.
Partner’s Corner
“T
his year I have a diabetic child in my class and I don’t really know what to do. I want to make him feel supported but I also don’t want to make a big fuss about the fact that he’s diabetic – he seems to be managing it very well… What do you suggest?” Linda Nkosi.
Children with diabetes often feel isolated and alone. Having to test your blood sugar several times a day, keep tabs on what you eat, and give yourself insulin shots or other medicine is enough to make anyone feel self-conscious and different. If he is willing to do an awareness project with you, it could be very helpful for the whole class. It’s very important to first talk it through with him and his parents, though – some people prefer to hide their
diabetes and pretend that it doesn’t exist. If you tackle this project in an exciting way, the child will feel involved and the other children in his class will enjoy the topic and then, like children do, just move on to something else. Children are like that. They soon move on, but the message of hypos, testing and shots will be stored in their memories. Remember to always treat this child like his classmates. Don’t make exceptions. He is a child first: he has diabetes, but that doesn’t give him more or less rights than the child next to him. Like everyone else, kids with diabetes get along better with a little help from their friends. What a lucky person he is to have a supportive teacher like you!
Ask the expert: Jeanne Berg, Diabetes Educator
“Like everyone else, kids with diabetes get along better with a little help from their friends.”
Partners
Dear Linda, I think it’s great that you want to lend support to your learner who has diabetes. However, being in charge of children with diabetes can be a challenge unless you know about the condition – it’s a good start for you to get more information on diabetes.
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10 fast facts about the HbA1c The HbA1c blood test is something that all diabetics should have every few months… But do you know what it is? Here are all the basics so you can be informed.
HbA1c
Healthy Living
stands for haemoglobin A1c, also known as glycated haemoglobin. The longer the glucose in the blood is elevated (i.e. the longer you have high blood sugar), the higher the HbA1c will be, as more glucose is available to attach to haemoglobin.
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The HbA1c is measured as a percentage:
7% is
the magic number to aim for.
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Red blood cells live for 100 to 120 days (3 to 4 months) before they are replaced: therefore, the HbA1c can give a rough estimate of your average blood glucose for the past 3 months.
What does this mean? HbA1c is formed when glucose sticks to the haemoglobin found in red blood cells.
The HbA1c can be done without fasting overnight: the test results do not change even if you’ve just eaten.
7% HbA1c = an average blood sugar of 8.6mmol/l. Both Type 1 and Type 2 diabetics should check their HbA1c every 3 to 6 months depending on the level – every 3 months if their last test was above 7%, every 6 months if they are at 7% or below.
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The higher the HbA1c, the greater the risk of developing diabetes complications.
All those with diabetes should know their latest HbA1c result and have an HbA1c every few months at their local clinic or hospital. It is a simple blood sample test.
Ask the expert: Dr. Joel Dave, Endocrinologist “The HbA1c is currently the most evidence based method we have of assessing diabetes control. It is important for patients and doctors to know the level of the HbA1c as it helps guide doctors when deciding on treatment for their patients, to prevent the complications of diabetes.”
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Diabetes y t i n u m com in the
WORDS: BRIDGET MCNULTY
PHOTOS: MARK PEDDLE
Look out for the Western Cape Government: Health section in each issue of Sweet Life! You’ll find it on page
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What does the Western Cape Government: Health offer those with diabetes? We focus a lot on prevention: diabetes prevention is so important. People need to be aware of the risk factors that lead to diabetes before we even start talking about the condition, so we highlight the dangers of a poor diet and being overweight, lack of physical activity, drinking too much alcohol and smoking. But this isn’t only the role of government – it’s also important for individuals to understand what the risk factors are and to prevent them from happening in the first place. We also screen people so that we can pick up those with early signs of diabetes, and provide proper diagnosis and treatment. If a doctor suspects you might be diabetic, it kicks in a whole process within our health facilities. But we also proactively do campaigns in communitybased settings like malls, where we go out and invite people to test for hypertension, diabetes, cholesterol and HIV, and give them information on these conditions. The 11th March saw the launch of our Wellness Centres, in partnership with pharmacists and GPs, which we’re very excited about. Do you believe community is important when living with a chronic condition?
Absolutely – I think community is important when you’re dealing with anything that government does. Government is something that works for the people: it is put there by the people to do things on behalf of the people, but at all times we need to be consulting with the people to be sure the things we’re coming up with are what they want. We have to make sure the way we’re doing things is what the community needs. That’s why we have processes to consult with community members, health facility boards and health committees, so that any problems can be discussed. Being close to the community is very important to us.
Inspiring
We ask Dr. Tracey Naledi, the Chief Director of Health Programmes for the Western Cape Government: Health, to share her personal health tips and what they have to offer diabetics who want to live a healthy, happy life with diabetes.
We have to make sure the way we’re doing things is what the community needs. What projects do you have around diabetes in the community? As well as prevention and screening, we have a system for those who are diagnosed with diabetes. You are referred to a primary health care facility (clinic) where you’ll have a full medical assessment, a physical exam, blood tests and be given the right treatment and health promoting information. Once your doctor feels you are controlled and on the right treatment, you can then join a community adherence group. These are groups within communities, run 15
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Inspiring
by community health workers and NGOs, that meet on a monthly basis and provide information, support and other people you can talk to and share ideas around what it’s like to live with and manage diabetes. These community structures are a support to the health facilities – the doctor is obviously still the one responsible. The important thing about all chronic conditions is that it has to be a partnership between the medical staff, you as an individual and other support staff – community health workers and dieticians, for example. You can be given as much information as you need, but at the end of the day you have to be the one to make the change. You have to be motivated enough. Why is diabetes a priority in South Africa? Chronic diseases in general are a priority, because they affect so many people and are such a huge burden of disease. You also can’t just pop a pill for a chronic condition to go away: you need to treat it for the rest of your life. We have to make sure we have the capacity to deal with all these chronic diseases for a very long time. It’s a long-term, lifelong
thing. And the consequences of uncontrolled diabetes are actually quite serious. Diabetes is also one of those chronic conditions that is increasing at quite an exponential scale. What health tips do you have to share? At the end of the day, my main health tip is moderation. It’s very difficult to be on a diet, many women (like me!) have tried many diets, and it’s frankly quite unsustainable. So rather make lifestyle choices slowly but surely, over a long time. Drink lots of water, eat healthy foods, exercise and sleep – everything in moderation. And have a balanced life. As a working woman, I find that quite a challenge… I’m a mother, I’m a professional, I’m an aunt, I’m a daughter-in-law, I have community responsibilities, and it is quite a challenge to balance it all. What makes your life sweet? God and my family. At the end of the day, when all is said and done, the most important thing to me is my family. My work one day will end, all the money in the world will disappear, all the material things will be gone, but there’s nothing I love more than coming home.
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wellness news, subscribe to our monthly newsletter and follow us on Facebook and Twitter.
Benefits
Eating well is living well
At Gluco-Less we believe that good nutrition is the foundation of a healthy life. This is why we make eating well easy. Our scientifically formulated cereals meet uncompromising standards, provide optimal nutrition and taste great.We are serious about keeping you and your family healthy and have the endorsements to back it up. Gluco-Less is the only product to be endorsed by both the Diabetic Association and the Heart Foundation, with additional endorsements from the CANSA association, Low GI Association and Weigh-Less. It’s for you and your health Gluco-Less is a great tasting, scientifically formulated, low G.I cold cereal which can also be enjoyed as a shake.It is the perfect meal if healthy eating is no longer optional, but rather mandatory, whether you suffer from diabetes, hypertension or you are prediabetic. Gluco-Less is ideal for children who have type1 diabetes or are over-weight. Gluco-Less can be enjoyed by the whole family because of its great health benefits and taste.
Our Story Gluco-Less was founded in 2002 by a concerned father whose daughter
SLM09_GlucoLess_V3.indd 1
was diagnosed with diabetes. After being frustrated by the lack of healthy food options, he decided to pioneer a healthy staple that was packed with all the goodness his daughter needed and deserved. Gluco-Less was developed in collaboration with doctors and nutritionists to formulate a product that was not only healthy but enjoyable too. This passion and hard work paid off when Gluco-Less was asked to supply provincial hospitals. After 13 years of constant development and with an unfaltering focus on wellness at its core, Gluco-Less now brings you and your family its ground breaking cereal. To get the latest health and
Gluco-Less has no added artificial sugar which is ideal for people that have diabetes or have a diabetesrelated condition. Gluco-Less is low G.I (Glycaemic Index) which means that it gives you sustained energy, keeping you full for longer. Gluco-Less is high in dietary fibre and has a good balance of soluble and insoluble fibre which results in a healthy digestive system. Gluco-Less is cholesterol and trans-fat free which helps prevent heart disease and colon cancer. Gluco-Less contains no preservatives. Gluco-Less has a wide range of multivitamins and is used as a multivitamin replacement. It contains amino acids and protein, specifically high soy protein which reduces the risk of cancer and high blood pressure. It also helps with heightened concentration and cognitive function. Gluco-Less is high in calcium which is good for teeth and the strengthening of bones, as well as the proper functioning of nerves, muscles, kidneys and the heart.
What makes us different? Gluco-Less is made to meet the needs of diabetics: unlike other cold cereals GlucoLess is the only one that has no added sugar or salt. Our Endorsements include Diabetes South Africa, Heart Foundation, CANSA, Glycemic Index Foundation South Africa and Weigh-Less.
2014/02/28 9:50 AM
Living well with diabetes Leef goed met diabetes || Ukuphila ngendlela eyiyo xa uneswekile
We know that living with diabetes can be challenging, but you don’t have to do it alone. The Western Cape Government: Health has all the information and support you need. COMPETITION: How much do you know about your diabetes? Tell us which of these is True or False and stand a chance to WIN one of 3 OneTouch SelectSimple blood glucose meters.* The right answers will be in the next issue of Sweet Life
HOW TO WIN:
WIN!
*Competition only open to Western Cape readers.
Hoe om te wen || Ungaphumelela njani:
Send us your list of answers, together with your full name, address and telephone number. Stuur ons jou lys antwoortde, saam met jou volle naam, adres en telefoonnommer, Sithumelele uluhlu lweempendulo zakho, kunye negama lakho elipheleleyo, idilesi nenombolo yomnxeba
EMAIL: win@sweetlifemag.co.za POST: PO Box 12651, Mill St, 8010.
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Diabetes runs in families and you can’t do much to avoid it. AFR - Diabetes is in families en jy kan nie veel doen om dit te vermy nie. XHO - Iswekile iyimfuza ekhaya, kwaye akhonto unokuyenza ukuyinqanda. I will have diabetes for the rest of my life. A - Ek gaan vir die res van my lewe diabetes hê. X - Ndiya kuba neswekile ubomi bam bonke. Being fat is harmful to my health. A - Om vet te wees, is skadelik vir my gesondheid. X - Ukutyeba kuyingozi empilweni yam. Herbal products can cure me of diabetes. A - Kruieprodukte kan my van diabetes genees. X - Amachiza esintu angayinyanga iswekile yam.
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True or
False True or
False True or
False True or
False
www.westerncape.gov.za
2014/02/28 1:36 PM
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To control my diabetes, I only need to take my medication. A - Om my diabetes te beheer, moet ek net my medikasie neem. X - Ukuze ndiyilawule iswekile yam, kufuneka nditye iipilisi zam kuphela. Stress causes diabetes. A - Stres veroorsaak diabetes. X - Umvandendwa ungenza isifo seswekile If I don’t manage my diabetes, there is a chance of developing complications. A - Daar is ’n kans om komplikasies te ontwikkel as ek nie my diabetes beheer nie. X - Ukuba andiyihoyi iswekile yam, amathuba okuba yande awanqabanga People with diabetes can’t eat fruit. A - Mense met diabetes kan nie vrugte eet nie. X - Abantu abaneswekile abanakuzitya iziqhamo. It is better to drink fruit juice than to drink soft drinks if you have diabetes. A - Dit is beter om vrugtesap te drink as om gaskoeldrank te drink as jy diabetes het. X - Kungcono ukuba usele ifruit juice kunokusela isoft drinks xa uneswekile. Spices, like cinnamon, can cure diabetes. A - Speserye, soos kaneel, kan diabetes genees. X - Izipayisi, ezifana necinnamon, zingayinyanga iswekile. Using brown sugar instead of white sugar is better for diabetics. A - Dit is beter om bruinsuiker in plaas van witsuiker te gebruik as jy diabetes het. X - Ukusebenzisa iswekile ebrowni endaweni yale imhlophe kungono kakhulu xa uneswekile. Changes in my eating habits can have a big effect on diabetes. A - Veranderinge in my eetgewoontes kan ’n groot effek op diabetes hê. X - Utshintsho kwindlela enditya ngayo kungaba nefuthe eliikhulu kwiswekile yam. If you have Type 2 diabetes you will never need to take insulin. A - As jy tipe 2-diabetes het, sal jy nooit insulien hoef te neem nie. X - Ukuba une-Type 2 diabetes akuyi kufuneka ukuba uthathe i-insulin Exercise means going to the gym or playing a sport. A - Oefening beteken om na die gymnasium te gaan of aan sport deel te neem. X - Ukuthamba kuthetha ukuya ejimini okanye ukuzibandakanya nemidlalo. “Low-fat” on the label doesn’t mean that food is healthy. A - “Laevet” op die etiket beteken nie die kos is gesond nie. X - Umbhalo “Low fat” okwileyibheli awuthethi ukuthi oko kutya kusempilweni.
True or
False True or
False True or
False True or
False True or
False True or
False True or
False True or
False True or
False True or
False True or
False 19
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Measure your waist today! Carrying extra body fat, especially around the stomach area, means you have a greater chance of diabetes, high blood pressure, heart disease, back and knee pain and gout‌ Ask your local clinic if you need help to lose weight.
20
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Men:
94cm
Do you have a waist size of more than
94cm?
Women:
80cm
Do you have a waist size of more than
80cm?
If you are close or above these measurements, you increase your risk of heart disease and diabetes.
What you can do now: Walk more. Walk faster.
Play active games with your kids.
Park further from the entrance.
Get out! Take a walk during lunch and after dinner.
Loop meer. Loop vinniger. Hamba kakhulu. Hamba ngokukhawuleza. Parkeer verder weg van die ingang. Imoto yipake kude kwindawo yokungena.
Take the stairs instead of the lift at the office or at home. Neem die trappe eerder as die hysbak by die kantoor of by die huis. Sebenzisa izitepsi endaweni yelifti emsebenzini okanye ekhaya.
Choose exercise that you enjoy (yes, exercise can be fun!)
Kies oefening wat jy geniet ( ja, oefening kan groot pret wees!) Khetha imithambo oyonwabelayo (ewe, imithambo ungayonwabela!)
Speel aktiewe speletjies met jou kinders. Dlala nabantwana bakho.
Kom uit! Gaan stap tydens middagete en na aandete. Phuma! Ngexesha lesidlo nasemva kwedinala phuma uhambe.
Dance with your partner! Dans met jou metgesel! Danisa neqabane lakho!
Exercise in groups so you stay motivated.
Oefen in groepe om gemotiveerd te bly. Yenzani imithambo ningamaqela ukuze nihlale ninomdla.
www.westerncape.gov.za
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Turn the page
There’s no better way to learn more about the world, go on an adventure or unwind than by spending some time reading… Here are our favourite reasons to turn the page. Why reading is good for you: If you’re not much of a reader, you might still be thinking of your junior school teacher telling you that you have to read a chapter every day to get smarter. But there’s actually a lot of research about how reading is good for your health…
• It keeps your brain sharp*. If you choose mentally stimulating activities earlier and later in life, you’re more likely to have less trouble with memory decline as you age.
• It helps you de-stress. In a recent study*, reading was found to be the best way to beat stress, even better than listening to music, drinking a cup of tea or taking a walk. Because reading is so portable, you can do it anywhere!
• It makes you smarter*. Your junior school teacher was right! As well as increasing your vocabulary, memory and writing skills, reading boosts your brain function, the same way exercise boosts your muscle function.
Lifestyle
* At Mindlab International at the University of Sussex
* According to research published in the journal Neurology.
* Research was carried out at Emory University in the USA.
“Whenever you read a good book, somewhere in the world a door opens to allow in more light.” Vera Nazarian
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For most of us, buying new books is too expensive to do every month, but there are a number of other ways to get your hands on a good read: Join your local library: Every town has one (and in fact, most suburbs have one!) Joining your library is free and easy, and you are allowed to take out anything from 2 to 5 books at a time, many of them new releases. What are you waiting for? Go and get your card today! Start a book club: If you and a few friends want to start reading more, make a plan to meet up every month and share books. You can either swap books that you already own, or put some money into a pool that lets you buy a few new books each month. Most bookstores offer a 10 to 20% discount on all books if you register as a book club. Find a used bookstore: The joy of books is that they can be read over and over again – instead of forking out money to buy new books, why not pop round to a used bookstore and stock up for a fraction of the price? Get your fix of magazines and newspapers: Books aren’t the only way to get reading – it’s just as relaxing to sit down with a newspaper or magazine (as long as you aren’t only reading bad news stories and gossip!) There are no rules here: whatever gets you turning pages is what you should do.
Win these great books! We have two fantastic competitions for Sweet Life readers to enter this month: 1. Win a hamper of four fantastic books! • The Knot Book by Geoffrey Budworth, with over 100 of the best knots and easy-to-follow illustrations. •Stylish Crafts for your Home By Deborah Morbin & Tracy Boomer, with beautiful crafts to make at home. •The South African Cookbook for Diabetes and Insulin Resistance 1 by Hilda Lategan, with information, low GI recipes and meal planning tips. •The South African Glycemic Index & Load Guide by Gabi Steenkamp & Liesbet Delport, with a full explanation of low GI and low GL eating.
Lifestyle
Where to find a good read:
2. Win a Patrick Holford hamper! Including his extremely helpful book: Say No to Diabetes and a 3-month supply of Cinnachrome, worth R590!
Say No to Diabetes is an action plan for both Type 1 and Type 2 diabetics, with easy-to-follow advice, interesting case studies and an anti-diabetes diet. Read an excerpt over the page! Cinnachrome is made up of cinnamon extracts, chromium and vitamin B3, all of which helps to regulate blood sugar levels and reduce sugar cravings.
How to enter: Either email or post your answer to the below question, with your name, contact details (phone number and postal address) and which prize you would like to win to:
Sweet Life, PO Box 12651, Mill St, 8010 Or win@sweetlifemag.co.za The winning question: What makes your life sweet?
23
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GREAT REASONS why you should
1 2 3 4 5 6
Visit Dis-Chem 7 8
Get your repeat medication
at any of our 72 branches nationwide, thanks to our centralised database.
Save with generic medicines without reducing
effectiveness – talk to our pharmacists for expert advice.
Cut costs on chronic medication with preferential
dispensing fees, and assistance with chronic script registration to maximise your benefits.
Save valuable time with Call & Collect – just phone
and we’ll get your script ready for you to pop in and pick up.
Manage your repeat medication through our
Call Centre, who will contact you monthly, and arrange delivery or collection.
Get free chronic and prescription delivery
nationwide if you live in a 15km radius of your branch. Chronic medication can also be couriered by Dis-Chem Direct. direct@dischem.co.za
Earn Benefit points on purchases, to redeem as cash
on future visits – and contribute to the care of needy communities.
Stay Well Clinics in every branch are managed by
qualified nursing practitioners who provide a wide range of general health services, including: • Vitamin injections • Full Lipid profile and HbA1c • Blood pressure monitoring • Glucose, hypertension and cholesterol testing FLU VACCINES • BMI measurement NOW • Wound care AVAILABLE • Weight management • HIV screening and testing • Diabetic care • Professional advice and referrals
9 • • • •
Well Baby Clinics also offer a full spectrum of relevant services: Weight, measurement, milestone and development assessments All scheduled vaccinations Nutritional timelines Colic or breast-feeding problems
10
Widest OTC and self-medication range for everyday healthcare, with expert advice
offered by our experienced specialist staff in these departments.
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“Go on, ask us about diabetes.” Dis-Chem’s commitment to specific diabetes care now goes beyond offering vitamins and supplements, monitoring aids, prescribed medication and specialised foodstuffs at our legendary low prices: the nursing practitioners who run our Clinics have now all received training in this highly specialised field. This means that in every one of our 72 stores nationwide, you’ll find someone who can offer professional guidance and advice on every aspect of diabetes, including: • Lifestyle • Medication management • Nutrition • Overall management of your condition • HbA1c screening
Questions about diabetes? You can get all the answers at your Dis-Chem Clinic! Customer Careline 0860 347 243 www.dischem.co.za careline@dischem.co.za
Dis-Chem is a partner of the Centre for Diabetes and Endocrinology
Excerpt from
Say No to Diabetes by Patrick Holford
“
Break Free from Stress and Get Enough Sleep Stress, sugar and stimulants each have powerful effects on your blood sugar control and it’s easy to get hooked into a vicious cycle. Your health is also affected by a lack of sleep. When you are tired you may look to sugary foods and caffeinated drinks for a pick-me-up. When you are stressed you may drink alcohol to calm you down. This common pattern wreaks havoc on your blood sugar balance. People with diabetes, or with metabolic syndrome, need to be especially careful of leading a stressful lifestyle or having insufficient sleep because the stress greatly exacerbates their symptoms, as I’ll be explaining in this chapter. Why stress is so bad for you When you feel stressed your body is preparing you for ‘fight or flight’. Unlike the past, when our ancestors were hunting for food or encountering wild animals, and stress helped them to react extremely quickly, ‘fight’ to modern people means you feel irritable, aggressive and stressed out, while ‘flight’ means you feel anxious and want to run away, feeling trapped in your circumstances. Do you ever feel like this? Many people live in a state of anxiety. They arrive at work stressed out from commuting, then they have to contend with a lot of stress at work. By the time they go home they are in a state of near collapse. Unfortunately, a life of non-stop 21st-century stress takes its toll on your body’s chemistry. The chemistry of stress In such a state of stress your body is producing two hormones: short-acting adrenalin and long-acting cortisol. Together, these hormones do everything they can to get your blood sugar level up: telling the liver to break down stores of glycogen, then turning it into glucose and pumping it into your bloodstream. This blocks the ability of insulin to take glucose back into storage. As a result, your blood sugar level goes up to get it round the body faster. You are gearing up for a fight. If you’re stressed for weeks at a time, your cortisol levels stay high and your DHEA levels – a healthy adrenal hormone – go down. This is bad news. High cortisol levels – the hallmark of the overstressed – make you even more insulin-resistant and even more prone to putting on weight. Let me explain why. Insulin puts glucose into storage, whereas adrenalin and cortisol rapidly raise the glucose supply to muscle and brain cells for the action of ‘fight or flight’ – partly by blocking insulin’s fat-storing effect. That sounds like good news, at least in the short term.
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And it is. That’s why high stress and lots of stimulants, such as coffee, can keep you thin for quite a few years. (That might even be why coffee consumption is associated with a lower diabetes risk, because there is less weight gain, but the role of coffee as a stimulant is one of the reasons I’m cautious about condoning caffeine.) But when the effect of insulin is continually blocked, the body simply produces more – and the more it produces, the more insulin-resistant you become. So, over the long term, stress can actually lead to insulin resistance and weight gain. How stressed are you? Take a look at the symptoms below. If they sound familiar to you, then you know what I’m talking about. · · · · · · · · · · ·
Do you have difficulty in getting up in the morning? Are you tired all the time? Do you crave certain foods? Do you feel anger, irritability or aggressiveness? Do you have mood swings? Are you restless? Do you have an energy slump during the day? Do you have regular feelings of weakness? Do you feel apathy? Are you depressed? Do you feel cold all the time?
The above symptoms suggest adrenal stress overload. Most people report experiencing a high number of these kinds of symptoms. In our 100% Health Survey, 82% of respondents said that they easily become impatient, 81% said they had low energy, 68% said they felt they had too much to do, and 66% said they became anxious or tense easily. The way back from stress The only way out of the prison of stress, sugar and stimulants is: 1. To reduce or avoid all forms of concentrated sweetness, tea, coffee, alcohol and cigarettes, and start eating foods that help to keep your blood sugar level stable. By changing to the right foods, backed up with specific nutritional supplements, most people feel an amazing improvement in energy within days. It is especially important not to eat sweet foods when you feel stressed. 2.
Learn how to maintain a balanced ‘calm’.
3.
Take exercise, which is a biochemical, physiological and psychological antidote to stress, as I’ll explain in the next chapter.
Say No to Diabetes is published by Piatkus Books and available at most bookstores or online at www.patrickholford.com/books
SLM09_Lifestyle.indd 4
”
2014/02/28 12:08 AM
Work It Out
Dance your way to better health
Who said exercise had to be at the gym? Here are some fun ways to get active without even noticing it… The joy of dancing is that it’s good exercise, but so much fun that you won’t even notice you’re getting fit… Much better than trying to jog around the block! Dancing is, at heart, both art and sport. If you’ve been tempted to pull some moves like you’ve seen on TV’s Strictly Come Dancing and So You Think You Can Dance, but haven’t managed to make the move from the couch to the dance floor, this is the year to do it!
Dancing is good for you What many people don’t realise is that dancing has a number of health benefits. Dance is a full mind and
body workout that burns calories and lowers your heart rate, blood pressure and cholesterol. As with all kinds of exercise, dancing makes the body more sensitive to insulin,
28
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beat, there’s a style of dancing that’s right for you. Different types of dance include ballroom, ballet, nia, afro-fusion, hip-hop and free dance, among others. The first step is to have a plan. Ask yourself what style of dance you think you might enjoy – do you like something more formal, or free? Then, consider how much time you can spare in your week, how fit you are and if you have any pre-existing injuries. Once you know what you want, it’s time to find it! Check community noticeboards and local gyms to find out when and where classes or events are being held, and invite a friend to go with you if you feel too shy to go to the first class on your own. Convinced you have two left feet? Take lessons. Most dance studios hold beginners’ courses and welcome people with disabilities. Learning a new skill can be a real confidence booster and if you start now, you’ll definitely have new skills to show off at your end-of-year Christmas party!
What to wear
which means the insulin works better in your system. Because dancing is a weightbearing activity (the body works against gravity) it can also help strengthen bones, improve balance, posture and coordination. Dancing offers the opportunity to socialise and make friends, and moving your feet to a good tune can be a real pick-me-up. Apart from reducing stress, the biggest benefit of dancing is that it is fun (lots of fun!)
How to get involved Whether you like to jive, tap, or tango, shake your belly or let yourself go to the
Wear comfortable clothing that gives you freedom of movement and shoes that fit the dance form. Some classes, like ballet, tap or jazz, might need special footwear depending on your level. Avoid wearing jewellery, as earrings, rings and necklaces can scratch you or get caught in clothing. Most importantly? Wear a smile.
How to warm up Remember that because dancing isn’t the same kind of movement that you do in daily life, you need to warm the body up and treat the dance hour like an exercise session, with a warm-up, movement preparation, dance, and cool down. Once you’ve done your warm-up and you understand the main demands of the type of dance you’re doing, you can let your body go and enjoy. You’ll be amazed how fit you can get! 29
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Ask the expert: Sarah Hall, Biokineticist
How to warm up for each of these dance styles: Ballroom: A large focus of ballroom is technique and posture, so you need to ensure that in your warmup you help lengthen your spine. The goal is to engage your neck, shoulder blades and core muscles, so that you reduce strain and tension from this form of dancing.
Work It Out
Nia: This dance is about moving with balance, without too much effort. It is a combination of yoga, modern dance, jazz and tai chi. A whole body warm-up with deep breathing would be best here. Ballet: Although rhythmic and seemingly calm, ballet is one of the most demanding kinds of dance. Muscle endurance, power and strength, as well as flexibility of joints, are all required. Before starting ballet classes, it’s a good idea to try a few one-on-one classes
Ask the expert: Fiona Prins, Diabetes Educator
or test out the poses so you know how far you can move. Hip-Hop: This is an extremely physical but hugely enjoyable dance form. Hip-hop uses movements that require strength and balance to control your body weight. Body weight exercises that prepare the body for this challenge, like dips, push-ups, sit-ups, lunges and squats, would be great to include in your warm-up. It’s also a good idea to strengthen and protect the spine because it’s such a high impact form of dance. Free Dance: Spontaneous and with no choreography, free dance has no rules and boundaries. So it’s important to combine the tips of all the types of dance above and ensure that you follow the structure from the warm-up to the cool down.
“Being active helps control blood sugar levels, so when you have diabetes it’s really important to exercise. As a rule, aim for 30 minutes a day, five days a week. Regular physical activity will help keep your weight down, reduce blood pressure, raise good cholesterol (HDL) and lower bad cholesterol (LDL) in the bloodstream. Other benefits of exercise include being able to sleep better and better health in general.”
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Your Guide to Healthy Diabetic Feet Recharge your FEET understands the importance of looking after your feet and in doing so, brings you ‘Your Guide to Healthy Diabetic Feet’. Follow the guide to maintaining a healthy foot care regime and help fight the causes and symptoms of peripheral vascular disease. MANAGE YOUR DIABETES • Work with your health care team to manage all aspects of your diabetes: diet, exercise, medication & supplementation, try Recharge Diabeticare 2 in 1 Diabetic supplements to help maintain a healthy lifestyle. CHECK YOUR FEET EVERY DAY • You may have serious foot problems but feel no pain • Visually check for cuts, sores, red spots, swelling and infected toenails WASH YOUR FEET DAILY • Wash your feet in warm water everyday without soaking them • Dry your feet well
SLM09_Recharge_V2.indd 1
KEEP THE SKIN SOFT AND SMOOTH • Massage a small amount of Recharge your FEET into feet and legs twice daily: prevention is always better than cure KEEP IT NATURAL • Choose natural products as petroleum based products may lead to clogged pores WEAR SHOES & SOCKS AT ALL TIMES • Never walk barefoot • Wear shoes that fit well and protect your feet, and always wear socks PROTECT YOUR FEET FROM HOT & COLD • Wear socks if your feet get cold in bed • Don’t use hot water bottles or heating pads
KEEP YOUR BLOOD FLOWING IN YOUR FEET • Put your feet up when sitting • Use a foot cream that promotes circulation such as Recharge your FEET BE ACTIVE EVERY DAY • Try to get active daily • Wear athletic shoes that fit well VISIT YOUR PODIATRIST REGULARLY TO: • Check whether you are at risk of serious foot problems • Check the sense of feeling in your feet • Show you how to care for your feet GET STARTED NOW • Set a time everyday to check your feet • Make a note of your next doctors appointment
2014/02/28 11:05 AM
The naturally healthy yoghurt If you’re looking for a yoghurt that’s just as delicious as it is healthy, give Gero a try. What makes Gero yoghurt special? It’s not just the delicious flavours but Gero yoghurt is also a source of important probiotics that is essential for boosting your immunity and digestion, and making you feel your best. The Abkhasian culture used in the manufacture of Gero yoghurt ensures that it is healthy and delicious with a creamy taste. Gero is available in fat-free unflavoured (plain), fatfree sugar-free flavoured and fat-free sugar-free fruit yoghurts. With everything
SLM09_Gero_V2.indd 1
from vanilla and strawberry to exotic berries and goji berry flavours, you’re sure to find one that you’ll love you’ll be hooked! What makes Gero good for diabetics? Gero has been endorsed by Diabetes South Africa and the Glycemic Index Foundation. It’s an excellent food choice for diabetics because of the low glycemic index (GI) of Gero’s fat-free yoghurt manufactured with the Abkhasian culture. This means it’s not only
digested slowly, but the nutrients are also absorbed slowly too. The result? A satisfied feeling and stable blood sugar levels. It’s also helpful for those who want to diet, as low GI foods keep hunger at bay. Ready to taste Gero? Whether you have diabetes, want to lose weight or just want to make the healthy choice, check out Gero’s delicious product range. Here’s to health! Find out more at www.gero.co.za
2014/02/28 1:32 PM
20 minute
meals If there's one thing none of us wants, it's more time in the kitchen! That's why we've taken your favourite easy weekday breakfasts, lunches and dinners, and given them a healthy makeover - just as easy, but a whole lot better for you... Ready in minutes! FOOD EDITOR: CAROLINE GARDNER PHOTOS: MARK PEDDLE
Inspired by you
24
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Look out for healthy tips from Pick n Pay’s dietician, Teresa Harris, to make these dishes even better for you! 33
2014/02/28 10:35 AM
Toasted muesli energy
protein
1317kJ
13g
fat
carb
fibre
sodium
23g 19g
5g
3mg
per portion
breakfast
1 cup raw oats 1T olive oil ¹⁄³t ground cinnamon 1t honey 100g unsalted peanuts
method:
Spread oats out on a baking sheet and bake at 180°C for 8-10 mins. Carefully toss oats with oil, cinnamon, honey and peanuts and return to the oven for another 10 mins. Leave to cool before serving scattered on fatfree plain yoghurt (half a cup per person).
Budget serves: 4 average cost:
R14
Inspired by you
Top tip:
Unsalted peanuts are tricky to find – if you can only find salted nuts, empty them into a sieve and shake well so that the salt falls through.
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
24 34
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Mushroom eggs
Foodie
protein
fat
carb
fibre
sodium
477kJ
9g
6g
8g
2g
96mg
1 onion, finely chopped 2 large tomatoes, chopped 2 cups sliced spinach Salt and pepper to taste 4 large black mushrooms 4 eggs
per portion
energy
serves: 4 average cost:
R27
method:
Lightly fry onion and tomatoes until cooked through and chunky. Stir through spinach, season and cook for another minute or until spinach has softened. Remove the inside stalk from the mushrooms, then chop and add to the tomato mixture. Spoon the mixture into each of the mushrooms. Make a hollow shape in the tomato mix and break an egg into each mushroom. Bake at 180°C until mushroom has softened and egg has cooked through.
Top tip: This fabulous breakfast is loaded with flavour and vegetables – each serving provides two of your daily recommended five-a-day. 25 35
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lunch
Open egg mayo sandwich
serves: 4 average cost:
R15
protein
1080kJ
13g
fat
carb
fibre
sodium
11g 26g
4g
449mg
4 hard-boiled eggs 3T chopped parsley 3T reduced-fat mayonnaise 3T fat-free plain yoghurt 1 small carrot, grated
per portion
Budget
energy
¹⁄³ cup grated cucumber Salt and pepper to taste 3-4 lettuce leaves 1 tomato, sliced 4 slices low GI bread
method:
Mash the eggs in a bowl and stir through parsley, mayonnaise and yoghurt. Stir carrot and cucumber into the egg mayo and season. Divide and top bread with lettuce, sliced tomato and spoonfuls of egg mixture.
Top tip:
This is an easy and balanced lunch, and much lower in fat than a regular egg mayo sandwich. Remember that all diabetics need to control the fats in their diet, as too many may result in weight gain.
Inspired by you
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
36
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Grilled onion relish, tomato and mozzarella toast protein
918kJ
8g
fat
carb
fibre
sodium
6g 33g
6g
330mg
serves: 4 average cost:
R20
per portion
energy
Foodie
1T olive oil A pinch of dried chilli flakes 1t chopped rosemary 3 red onions, finely sliced 1T balsamic vinegar 4 slices seed bread 1 large tomato, sliced 80ml finely grated mozzarella Rocket
method:
Heat oil and add chilli flakes, rosemary and onions. Gently soften for about 15 mins. Add balsamic vinegar and cook for another 5-8 mins or until chunky. Toast bread and place on a baking sheet. Top with tomato. Divide spoonfuls of onion relish onto the tomato and scatter with grated mozzarella. Place under the grill until cheese has melted. Serve topped with rocket.
Top tip: This lunch is nutritionally balanced as it has the ideal ratio of carbohydrates: fat: protein for optimal blood sugar control. 27 37
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dinner
Budget serves: 4 average cost:
Healthy mac and cheese protein
fat
carb
fibre
sodium
1028kJ
15g
8g 26g
7g
293mg
1 cup wholegrain macaroni pasta 1 packet baby marrows, chopped 1 packet patty pans 1 onion, sliced 2t mixed herbs 1-2 garlic cloves, crushed Salt and pepper 1T olive oil 1 tub smooth low-fat cottage cheese 1 handful basil ¹⁄5 cup grated cheese
per portion
energy
R55
method:
Cook pasta, drain and set aside. Toss baby marrows, patty pans, onion, mixed herbs, garlic, seasoning and olive oil together and scatter onto a baking tray. Roast at 180°C until cooked through and golden, about 20-25 mins. Stir cottage cheese and basil through the warm vegetables and the pasta, and spoon into a baking dish. Scatter with cheese and bake at 180°C for about 15-20 mins or until heated through and golden. Serve with a large salad.
Top tip:
Pasta dishes are generally quite high in carbohydrates, so have this meal with a green salad and skip the fruit or dessert after the meal.
Inspired by you
Health hotline
0800 11 22 88 healthhotline@pnp.co.za
38
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Fish baked in paper (en papillote) protein
fat
carb
fibre
sodium
26g
4g 13g
5g
27mg
½ packet baby marrows, sliced 1 packet mangetout ¹⁄5 packet green beans 1 cup broccoli florets 2 handfuls spinach 4 x 125g hake fillets 2t olive oil, brushed on to hake Juice of 2 lemons 2 garlic cloves, crushed 1T chopped thyme Salt and pepper to taste
per portion
energy
850kJ
method:
Preheat oven to 180°C. Place four pieces of baking paper on to a baking tray. Divide mixed vegetables between four pieces of baking paper, and top with the hake. Brush hake with olive oil. Mix lemon juice, garlic, thyme and seasoning together. Fold the paper on two of the three sides. Tilt the open side slightly and pour in the liquid. Close the last side to seal the parcel, and make sure there are no holes, so that the steam stays inside. Bake for 20 mins. Remove from the oven and leave to settle for a minute before carefully opening the parcel. Watch out for the steam!
Foodie serves: 4 average cost:
R90 Top tip:
The hake in this recipe is an excellent lean protein and you could serve it with a bean salad. Do include oily fish like sardines and pilchards in your diet 2 to 3 times a week. 39
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dessert
Frozen chocolate yoghurt lollies protein
425kJ
7g
fat
carb
3g 11g
fibre
sodium
0g 88mg
per portion
energy
Âź cup unsweetened cocoa 2t honey 1T hot water 2 cups plain low-fat yoghurt
method:
Place cocoa, honey and hot water into a bowl and mix to a paste. Stir chocolate mixture through the yoghurt until combined, and pour into ice lolly moulds. Insert a lolly stick or unsharpened kebab stick into the centre of the mould. Freeze until completely frozen: usually about 2 hours depending on how cold the freezer is.
Dessert serves: 4 average cost:
R16
Top tip:
This dessert is low in fat and an excellent source of calcium. It will also be a hit with kids and a great snack for hot days.
Health hotline
Inspired by you
0800 11 22 88 healthhotline@pnp.co.za
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Inspired by you
Pick n Pay dietician Teresa Harris shares some of her favourite products healthy options that are delicious too!
Spinach Spinach is well known for its nutritional qualities. It is rich in iron, and it also contains a healthy dose of vitamin K, vitamin A, vitamin C and folic acid.
PnP Canola Eggs The hens that lay these eggs are fed a diet rich in grains and canola oil, giving them higher omega 3 and vitamin E content.
PnP Plain Fat-Free Yoghurt This yoghurt has only 100cal per cup, no fat, no saturated fat, no cholesterol and loads of calcium and phosphorus.
Good Food
Healthy choices
PnP Low-Oil PnP BalsamMayonnaise ic Vinegar With almost half the fat and calorie content of regular mayo, this product is a great substitute for spreads too.
Fat-free, very low in calories and refreshingly delicious, balsamic vinegar is perfect as an oil-free salad dressing or for stirfry.
Did you know? You can contact the Pick n Pay dietician at healthhotline@pnp.co.za or visit the Pick n Pay website Health Corner (pnp.co.za/healthcorner). Here you'll find all sorts of cooking tips, fabulous information on how to eat healthily, and specific dietary guidelines on conditions such as diabetes and heart disease. Meal planning tips || Eat healthier || Healthy cooking || Your special diet || Eat well for your age || Manage your weight - all on Health Corner. 41
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2014/02/28 10:35 AM
Now you can make all kinds of delicious yoghurt – from home!
The new Tantalize range of Flavoured Syrups and Fruit Flavoured Dessert Mousses mean you can make your own yummy yoghurts from home – simply add Tantalize flavoured syrups to plain yoghurt for all kinds of wonderful flavours. Our popular range includes Toffee, Banana, Rose, Cream Soda, Strawberry, and in the very near future, Cappuccino. These new syrups are also great added to a glass of milk for flavoured milk. The Tantalize range of sugarfree, low-fat foods are perfect for those with diabetes – or anyone who wants a healthier diet! Choose from our delicious jellies, desserts, drinks, sweets and biscuits that cater for everyone from the very young to the very old. Tantalize products are available at most major retailers throughout the country.
PS: Don’t forget you can save up to 50% when you buy direct at www.delitefoods.co.za or by mail order or the factory shop at Unit B, Demar Square, 43 Bell Crescent, Westlake Business Park in Tokai.
win
a Sunbeam Yoghurt Maker and a set of Tantalize flavoured syrups so that you can make your own delicious yoghurt at home… To enter: Visit www.delitefoods.co.za and click on the Contacts button. Then write a review of your favourite Tantalize product. The lucky winner will be chosen on the 1st May 2014 and contacted by email. Good luck!
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2014/02/28 7:40 AM
For kids with diabetes, there’s a great way to feel like you belong: simply go on camp! Youth With Diabetes is an organisation run by kids for kids. They empower South African youth living with diabetes. One of their popular activities is the camps they arrange. Here’s what you can look forward to. What we do on camp: • Realise other young people also have diabetes. • Meet other youth with diabetes, and make new friends. • Learn diabetes management skills. • Share tips and ideas. • Enjoy fun and creative activities. • Share your story and feelings.
Tell your parents there’s no need to worry! • 24 hour access to a medical doctor and diabetes nurse educators. • Frequent monitoring of blood glucose levels including overnight. • Groups facilitated by our trained Diabetes Youth Leaders. • Monitoring and supervising of Insulin and pump treatment.
Kids
Fun Times
Find out all about the camps at www.youthwithdiabetes.com
Ask the expert: Kerry Kalweit, Youth Chairperson of Youth With Diabetes. “The greatest benefit of YWD camps is that children realise that other young people also have diabetes. We teach vital diabetes management skills such as injection rotation, carbohydrate counting and how to make healthy choices. Our weekend programme focuses on teamwork and peer support, and is filled with tons of fun and creative activities.” Email her at: kerry@youthwithdiabetes.com
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Just Diagnosed
Always have your medication handy. No matter where you are or what you’re doing.
Diabetic diet: there is no specific ‘diabetic diet’, but all diabetics should eat lots of fresh fruit and vegetables, plenty of wholegrains, lean proteins, and as little sugar and refined / fried / fatty / junk food as possible. Everything in moderation!
Blood sugar (or blood glucose): aim for balance – not too low (hypoglycemia), not too high (hyperglycemia). The golden number for blood sugar readings is 7.0.
Gestational diabetes occurs when a woman has high blood sugar levels during pregnancy. Like Type 2 diabetes, it can often be controlled with diet and exercise.
Juice is a great pick-me-up for a low. Try to carry a small juice box or some sweets on you at all times, just in case. Ketones are acids that build up in the blood and urine when your body doesn’t have enough insulin. They can lead to a serious condition called ketoacidosis and from there to diabetic coma. If you’re in good control, you don’t have to worry about ketones.
Carbohydrate counting lets people with diabetes eat a varied diet. Each carbohydrate (which includes dairy and fruit as well as starch and sugars) has a specific value that can be counted to determine how much insulin to take. Exercise every day, for at least half an hour. It doesn’t have to be difficult – just a walk around the block will do. Family history plays a big role in diabetes, particularly Type 2 diabetes. Your genes determine whether or not you are at risk for diabetes. HbA1c tests are important to have, every 3 to 6 months. They give you one number for the past 3 months that will tell you how good (on average) your blood sugar control has been. Insulin needs to be kept cool – keep spares in the fridge. Insulin can last for 30 days at room temperature, but any longer than that is not ideal.
Lifestyle plays a big role in Type 2 diabetes. Changing the way you eat, how you exercise and your daily stress levels can make a big difference to how well you feel every day.
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Meal plans are very helpful when you are first diagnosed because they give you an idea of how you should be eating. Ask your dietician for a meal plan, or simply use the recipes in this magazine.
Never allow yourself to feel like a patient. You’re going to be diabetic for the rest of your life – but if you look after yourself, it will be a long and happy life. Positive attitude: you’ll feel better if you have a positive attitude towards diabetes. Getting depressed or angry won’t make it go away.
Quitting is not an option with a chronic condition. Just take it one day at a time, have a support group, and give yourself credit for trying.
Unless you take control of your diabetes, it will take control of you. Don’t let it become the defining point of your life.
Regular checkups with your doctor are a must. You can’t afford to ignore any kind of illness, wound or infection.
Vegetables are a diabetic’s best friend. Make sure you eat fresh veggies and some fruit, every single day. Wholegrains should be a big part of your diet. They’ll keep you and your heart healthy.
Obvious symptoms of diabetes include: constant thirst, needing to urinate all the time, constant hunger, extreme tiredness and blurry vision.
An A to Z of all you need to know if you’ve just been diagnosed with diabetes:
Support is so important for people with diabetes. Make sure you have a team of people who can help you deal with the condition, and join a support group or the Sweet Life community so that you’re not alone. Types of diabetes: Type 1, usually diagnosed in young people and treated with insulin injections immediately; Type 2, known as a lifestyle disease because those at risk are often overweight and don’t eat a healthy diet; and gestational diabetes, which occurs in pregnancy. eXtra care should be taken any time you feel unwell. Don’t push yourself if you don’t feel 100%.
You are the most important part of your diabetes care programme. Treat yourself well!
Zzzz… Make sure you get enough sleep. 45
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“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.�
Last Word
Mother Teresa
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Novo Nordisk advert:Layout 1 2012/08/07 5:20 PM Page 1