Life can be sweet, with diabetes
Issue 04
Spring 2012
Get active!
Diabetes on the move Special report on the low carb diet, delicious Spring recipes, expert advice, and everything you need to live a healthy, active life with diabetes.
Free!
Get your copy.
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C’mon Sugar, Get Maximum
Reward for Your
Effort! Support
No-one knows you like you know yourself. Sometimes other people think they do - but they don’t. That’s why Accu-Chek Support gives you the information, products and support you need to suit you – without preaching, without fuss. If you haven’t seen our range of leading products and support, check out the Accu-Chek website and see the array of up-to-date topics and discussions, recipes and technologies. There’s a whole world of options to give you control of your health on your own terms.
Call: 080-34-22-38-37 or visit www.diabetes.co.za
Experience what’s possible. For more Information contact your Healthcare Professional ACCU-CHEK PERFORMA NANO are trademarks of Roche. © 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: SUP 120101
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And welcome to the fourth issue of Sweet Life - time to get active! I don’t mean time to start exercising - although that’s always a good thing for those of us with diabetes. I mean time to start taking an active role in your condition: take charge of diabetes, in your own way. That’s what this issue is all about, and also what our decision to change Sweet Life’s distribution is about too. From the next issue (in November 2012) we’re going to be sending your copy of Sweet Life either to your local support group or to a Clicks Clinic near you. Sweet Life will still (and always) be free, but we want you to take an active role in managing your diabetes, and get the support and advice you need. So head to your closest Clicks Clinic (the list is on page 4) at the very beginning of November to get your Sweet Life fix! This issue has some fabulous features for you. Our cover story is all about the inspiring Richard English, who didn’t let diabetes stand in the way of his cycling dreams. We asked Professor Tim Noakes all your low carb diet questions, and as always our Panel of Experts has made sure that all the information we share with you is 100% correct. Have something you want to share? Come and chat on the community blog: www.sweetlifemag.co.za/ community. You’re part of this community: we all are. It’s good to have you here. Until next time,
EDITOR Bridget McNulty
ART DIRECTOR Mark Peddle
PUBLISHER Claire Barnardo
ADVERTISING SALES TFWcc - Tessa and Anthony Fenton-Wells
CONTRIBUTORS Alistair Palmer, Andy Blecher, Caroline Gardner, Emile Scholtz, Genevieve Jardine, Jeske Wellmann, Jeannie Berg, Dr Joel Dave, Nicole McCreedy, Olphina Zide, Richard English, Ruth Scott, Sarah Hall, Prof. Tim Noakes, Prof. Wayne Derman, Dr Zaheer Bayat.
Welcome
Hi there!
ADVERTISING ENQUIRIES 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: 021 424 7470. 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 Bridget McNulty Editor
PS: Want to make sure you get your free copy of Sweet Life every quarter? Find your nearest Clicks Clinic on page 4.
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.
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.
03
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Issue 02
Autumn 2012
with diabete s Life can be sweet,
Life can be sweet, with diabetes
Issue 01
Issue 03
Winter 2012
Life can be sweet, with diabetes
Summer 2011
Issue 04
Spring 2012
etes with diab be swe et, Life can
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Sweet Life, now available at Clicks Clinics! National Diabetes Month is in November, and we want to mobilise all our Sweet Life readers to take charge of diabetes!
We will no longer be posting OUR ISSUES
How to mobilise By going to a Clicks Clinic or your local support group to pick up your copy of Sweet Life. From November 2012 (and for all our future issues), we will no longer be posting your free copy of Sweet Life, it will be waiting for you at a Clicks Clinic or your support group. Simply ask the clinic sister or your support group leader for a copy, and you’ll be given your FREE Sweet Life magazine.
Why are we doing this? We want you to get the support you need for your diabetes. Ask questions, have blood tests, get your feet checked out and make sure you’re on the right medication - all of this can be done at a Clicks Clinic. So every 3 months we want you to take charge of your diabetes, march into a clinic or your local support group, and pick up your FREE copy of Sweet Life.
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Western Cape
Gauteng
BLUE ROUTE Tokai CANAL WALK Milnerton CAPE GATE Brackenfell CAVENDISH CONNECT Claremont CONSTANTIA EDGEMEAD GARDENS GARDEN ROUTE MALL George GLENGARIFF Sea Point GOLDEN ACRE Cape Town GUGULETHU HERMANUS KENILWORTH CENTRE Kenilworth LANGEBERG MALL Mossel Bay LONG BEACH MALL Noordhoek MELKBOSSTRAND MOUNTAIN MILL Worcester N1 CITY GOODWOOD OUDTSHOORN PAARL PAROW PINELANDS PLETTENBERG BAY PLUMSTEAD PROMENADE Mitchells Plain SOMERSET MALL Somerset West SONEIKE Kuilsriver Stellenbosch Tableview TYGERVALLEY Bellville V&A WATERFRONT Cape Town VANGATE MALL Athlone VREDENBURG WEST COAST VILLAGE Tableview
Alberton ATTERBURY Faerie Glen, Pretoria Balfour Park Highlands North, JHB BROOKLYN MALL Niemuckleneuk, Pretoria 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 Gezina Galleries Gezina, Pretoria JABULANI MALL Soweto, JHB JACARANDA CENTRE Rietfontein, Pretoria KRUGERSDORP KILLARNEY MALL Killarney KOLONADE CENTRE Montana, Pretoria Lakeside Mall Benoni Lambton Germiston MAPONYA MALL Soweto, JHB MENLYN RETAIL Newlands, Pretoria MONTANA CROSSING Montana, Pretoria NORKEM MALL, Kempton Park NORTHGATE Honeydew, Randburg NORTHVAAL ARCADE Pretoria RIVERSIDE BOULEVARD Vanderbijlpark ROSEBANK PHARMACY Rosebank, JHB SANDTON CITY Sandton, JHB SANRIDGE SQUARE Midrand, JHB Southgate Mondeor, JHB Springs The Glen Oakdene, JHB Village View Bedfordview, JHB WELTEVREDEN PARK WONDERPARK CENTRE Akasia WOODHILL Moreleta Park
Northern Cape DIAMOND PAVILION Monument Heights, Kimberley
Limpopo CYCAD Bendor, Polokwane STANDARD BANK SQUARE Polokwane POLOKWANE CBD Polokwane
Community
Find your nearest Clicks Clinic below:
Mpumalanga HIGHVELD MALL Witbank KLIPFONTEIN Witbank MIDWATER CENTRE Aerorand Middelburg
05
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KZN
Free State
BLUFF Wentworth Durban AMAJUBA Newcastle RICHARDS BAY GATEWAY Umhlanga Rocks Hibiscus Mall Margate LA LUCIA Durban LADYSMITH LIBERTY MIDLANDS MALL Pietermaritzburg MALVERN Queensburgh, Durban MUSGRAVE CENTRE Musgrave PAVILION Westville, Durban PINETOWN Pinetown, Durban Southway MALL Seaview SHELLY BEACH Victoria Road Pietermaritzburg Westville MALL Westville
BAYSWATER PHARMACY Bloemfontein BETHLEHEM GOLDFIELDS MALL Welkom LANGHOVEN PARK Bloemfontein LIBERTY MALL Welkom FICHARDT PARK PHARMACY Bloemfontein LOCH LOGAN Bloemfontein MIMOSA MALL Bloemfontein
Swaziland THE Gables Ezulwini BHuNU MALL Manzini SWAZI PLAZA Mbabane
Eastern Cape BEACON BAY East London GRAHAMSTOWN Grahamstown GREENACRES Newton Park, PE KING WILLIAMS TOWN KNYSNA SUNRIDGE VILLAGE Sunridge, PE VINCENT PARK East London Kabega Park PE WALMER PARK Walmer, PE
Community
North West KLERKSDORP MAFIKENG MOOI RIVER POTCHEFSTROOM WATERFALL MALL Rustenburg Wilkoppies Klerksdorp
Contact us:
Does your support group need copies of Sweet Life? Get in touch and we’ll make sure you get them.
Web
www.sweetlifemag.co.za
hello@sweetlifemag.co.za
Mobi
www.sweetlife.mobi
Postal:
Diabetic South Africans sweet_life_mag
PO Box 12651, Mill St, 8010, Western Cape
Meet some of our experts: Meet the whole panel at: sweetlifemag.co.za
Dr. Gabaza Ngobeni is a
GP in Diepkloof, Soweto.
Lyn Starck is a
registered nurse and Diabetes Nurse Educator.
Faaiza Paruk
Dr. Dale
Harrison Bsc Dietetics (Hons) is a dietician MBChB is an ophthalmologist. in Joburg.
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changing diabetes
®
People with diabetes depend on support in many different areas in order to lead a full and active life as contributing members of society. People with diabetes deserve to be met with respect, to be informed and involved in the options offered to them. Novo Nordisk is committed to changing the lives of those living with, and affected by diabetes. One aspect of this commitment is the Novo Nordisk Changing Diabetes® Bus. The Novo Nordisk Changing Diabetes® Bus offers people living with diabetes the following educational and screening services – free of charge: • • • • • •
Random blood glucose checking Blood pressure checking Height, weight & waist circumference checking Retinal imagery Basic foot care assesment Diabetes related educational material
We’re in this together! For more information contact Novo Nordisk on: 0800 116 941 (Toll-free)
Novo Nordisk (Pty) Ltd. Reg. No.: 1959/000833/07. 2nd Floor, Building A, 345 Rivonia Boulevard, Edenburg, Rivonia, Sandton 2128, South Africa. Tel: (011) 202 0500 Fax: (011) 807 7989 www.novonordisk.co.za NN/DUO4117/07/10ver2
putting action into changing diabetes
To snack or not to snack?
Have a question for our dietician? Ask us on our website, Facebook page or mobi site and you could be in the next issue!
from our community:
“My average blood sugar over the past few months was higher than it should have been, so I’m trying really hard not to eat the wrong foods. Any tips for healthy snacks?”
Ask the Dietician
Lynnae Daniel
Getting creative with snacks can really help make your daily meal plan more exciting. We all get into a rut with our meal choices, and adding different snacks can improve variety, colour, flavour and even add valuable nutrients to your daily intake. Not every person with diabetes needs to snack. Some people are happy with three square meals a day, while others prefer small snacks throughout the day. Your unique eating style largely depends on your own natural eating patterns, medication, blood sugar Healthy snack ideas: control, and how active you are. • One piece of fruit
So what does a healthy snack look like? • A snack should be between 300-600 kilojoules: high in fibre and low in fat. • Snacking is a good chance to increase your fruit and veg intake to five servings a day. • Plate your snack to help control portion size: don’t eat straight out of the bag! • Portion your snacks into snack-size packets to prevent over-eating. Want to know how to snack to prevent low blood sugar and how to snack for exercise? Visit www.sweetlifemag.co.za/ community for our dietician’s advice.
(carb 15g, fat 0g, 300kj)
• 100ml low fat flavoured yoghurt (carb 16g, fat 2g, 400kj)
• 2 cups popped popcorn sprinkled with fat free parmesan cheese (carb 15g, fat 7g, 636kj)
• 30g lean biltong (carb 0.7 g, fat 2g, 346kj)
• 3 Provitas or 2 Ryvitas with cottage cheese, tomato and gherkin (carb 20g, fat 2g, 382kj)
• ½ an apple with 20g sliced low fat cheese (carb 8g, fat 5g, 430kj)
• 30g nuts/seeds (carb 3g, fat 14g, 735kj)
Note: nuts and seeds are high in fat and kilojoules, but the type of fat is much healthier than that found in a chocolate bar.
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www.sweetlifemag.co.za/community
Hi all, Petunia has a question for us about lowering high blood sugar:
“I would like to know what can I do to bring down my sugar. I have Type 2 diabetes, I’m on Actraphane 30/70 and I don’t have a proper diabetes diet.”
REPLIES Victor
Hi, I am also Type 2 – I find the best thing is exercise. Sometimes you can’t avoid the carbs, but if you walk, run or cycle 30 min per day, you can reduce your sugar levels significantly.
Fiona
Dear Petunia, Diabetes is not an easy quick fix ever. It is important to manage this condition in the best way always and this means getting a lot of HELP! I suggest you find a dietician or a diabetes educator in your area and schedule an appointment as soon as possible. In order to understand this condition it’s important to understand how food and your medication impact on your glucose levels. It becomes so easy with this help!
Q&A
Questions from our blog
Answers on Facebook
www.facebook.com/DiabeticSouthAfricans How many diabetics do you know in “real life”? So many! We have diabetes on both sides of the family and I have numerous friends that are diabetic as well. Delores
I have only met 3 Type 1 diabetics in person ever - no wonder I feel alone! Lisa
What advice would you give a newly diagnosed diabetic? Get as much info as you can. Prepare to make lifestyle change. Respect the illness and it won’t control you. Heidi
Vat een dag op ‘n slag. Eet gesond en doen oefeninge. En als wat ‘n niediabeet doen kan diabete ook doen! Magrietha
Don’t dwell on it too much. My Type 1 diabetic son of 8 understands his illness yet just gets on with life. He is a happy child and a true inspiration to the people around him. Wayne
Have a question of your own? Come and join the discussion today! Also follow us on Twitter: @sweet_life_mag
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When I am on business conferences, it is so easy to manage my diet. I just take a mini meal shake before an evening function and thus avoid the temptation of unhealthy snacks!
DELICIOUS NEW RECIPE!
CAFÉ LATTÉ (SERVES 2) Ingredients: 1 tsp instant coffee 3 scoops (35g) Diabetic Plus, café latte flavour 250ml skim milk Crushed ice cubes Preparation: 1. In a blender, mix the Diabetic Plus, instant coffee and water. 2. Once well mixed, add the crushed ice cubes and blend until slushy. 3. Serve and enjoy. Estimated Nutritional Analysis Per Serving Energy: 841kJ / Protein: 15.4g / Carbohydrate: 24.1g / Fibre: 6.8g / Sugar: 0.5g / Total fat: 3.6g / Saturated fat: 2.3g / Cholesterol: 5mg / Sodium: 307mg
Visit diabeticplus.co.za to find a stockist near you. Simplify your life with Diabetic Plus, a new and convenient meal replacement option for people with diabetes. A nutritious low GI, low calorie mini-meal or snack replacement that takes the guess work and effort out of having to plan every snack or small meal. Diabetic Plus has been proven to help in achieving better blood glucose control, eliminating poor food choices and improving portion control, thereby reducing the risk of diabetes complications. Allowing you to feel better, stay healthy, have more energy. Place an online order for our Mini-meal Shake by 31 August 2012 and you will receive a FREE pack of either our Lifestyle Balance Complex or Multivitamin capsules! Please email info@diabeticplus.co.za to receive Meal Plan No. 4
Simplify your life. • Fat cells are insulin resistant. • People with diabetes can lower their blood glucose levels by losing 5-10% body weight. • A combination of diet and exercise will help you get on your way. • A simple walking regime is sufficient provided you do it regularly. BREAKFAST
TOMATO & BASIL EGG WHITE OMELETTE (Serves 1-2)
1 teaspoon canola or olive oil
4 large egg whites
1 Tbs basil, roughly chopped
1 medium tomato
Wei gh Los t Mea s lP No. lan 3
Black pepper to taste Heat oil in a small nonstick pan over low heat. Whisk egg whites, incorporating a lot of air, which will ensure that the omelet is light and fluffy. Move the pan back and forth over heat to keep eggs moving. Use a spatula to push egg into any holes that may have formed. Sprinkle the tomato and basil on the egg while it is cooking and season with black pepper to taste. Once the egg is firm, loosen the sides from the pan with a spatula. Fold the omelet over to form a “half-moon” shape. Serve the omellete with a slice of whole grain or rye toast
LUNCH
SARDINES ON TOAST (Serves 1)
1 slice whole grain or rye toast
3 tinned sardines, place on a paper towel for excess oil to drain
30g mozzarella, thinly sliced
½ tomato, thinly sliced
2 thin slices of onion
1 cup (250ml) leafy salad greens (watercress, rocket, baby spinach and fresh herbs)
1 Tbs low fat salad dressing Remove boned from the sardines and break into small pieces or mash. Layer the thinly sliced onion, tomato, sardines and thinly sliced mozzarella. Place under the grill for about 5 minutes or until cheese melts. Toss the leafy salad greens in a bowl and dress with the low fat salad dressing. Serve on a side plate with the toast.
SUPPER
BEAN AND PUMPKIN CURRY (Serves 4-6)
1Tbs canola oil
1 onions, finely chopped
1 Tbs paprika
½ tsp cayenne pepper
½ tsp cumin
½ tsp ginger
2 tsp sugar
1 x 400g tin broad beans, drained
1 x 400g tin chickpeas, drained
2 tomatoes, chopped
4 Tbs tomato puree
500ml water
500g pumpkin, peeled and cut into cubes
500g baby spinach washed and drained
400g brown basmati rice Sambals 2 tomatoes, diced 250ml fat free plain yoghurt
1 /3 cucumber, diced 1 small bunch coriander, roughly chopped
Heat oil in a pot and add onions, sauté until glossy. Add all spices salt and sugar and sauté for another few minutes. Add beans, chickpeas, tomato, tomato puree and water. Cover and simmer for approximately 20 min. Add pumpkin and simmer till tender. Add spinach for the last few minutes of cooking. To make the sambals, mixed diced tomato and cucumber. In another small bowel mix the yoghurt and coriander. Serve the curry on a bed of rice and a spoon of both sambals.
SPECIFICALLY FORMULATED FOR PEOPLE WITH DIABETES: Diabetic Plus Multivitamin Diabetic Plus Lifestyle Balance Complex Diabetic Plus Mini-meal Shake *This meal plan and recipe has been specifically formulated for Diabetic Plus by Anne Till & Associates.
Endorsed by the
GI FOUNDATION
Partner’s Corner
“I
Partners
would like to know how to help and support a friend who has diabetes. My friend is a Type 1 diabetic and I’m not always sure how to help him in the tough times.” Markus Vorster
Hi Markus, You have not said how old your friend is, but much of the basics stay the same. Here are 7 ways to support your friend with diabetes. • First of all, treat your friend like anyone else. It is important for him to realise that his diabetes makes absolutely no difference to your friendship. If your friend is having trouble accepting his condition, be supportive and understanding. • Try not to ‘mother’ him, but do encourage him to look after himself. • Understand that people with diabetes are more prone to mood swings and depression than those who do not have diabetes.
• Learn to be able to recognise when his blood sugar goes too low, and know what to do in case he needs help. • Remember, really tough times for diabetics are when they are sick. Blood glucose levels bounce up and down and this makes them feel more ill. • Give him all your support by understanding his condition to the best of your ability. • Get the facts and go beyond the myths and misinformation by talking to your friend, your doctor, or relatives who have diabetes. The more information you have, the better a friend you can be.
As a friend, your understanding and acceptance are very important. If you can understand his circumstances, your friend is a lot less likely to feel alone. Empathise, but never sympathise. Good luck! Jeannie Berg, Diabetes Educator
Teens with Type 1 Teenagers with Type 1 diabetes feel especially isolated and alone. It’s bad enough dealing with body changes and hormonal issues, but add to that testing blood sugar, keeping tabs on what you eat and injecting yourself, as well as mood swings, and you can see why teens with Type 1 have a lot to deal with. Understanding what goes into diabetes means you can help your teen feel less self-conscious and different from everyone else.
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C
M
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CM
MY
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CMY
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Riding into wellness WORDS: BRIDGET MCNULTY
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PHOTOS: MARK PEDDLE
2012/07/25 1:56 PM
When did you find out you were diabetic? Four years ago, when I was 25. I had been feeling incredibly under the weather and stressed, but I blamed work and too much partying – I just thought I was run down. Then I started getting all the symptoms: extreme thirst, dramatic weight loss, drinking 2 litres of water a night and needing to pee every hour. I eventually went to the pharmacy for a blood test, and from there I was sent to the doctor, and then to the hospital. I didn’t have medical aid at the time and they wanted to charge me R10,000 a night, so I checked myself out. They gave me my first shot of insulin before I left, and I only realised how awful I had been feeling in that moment: I instantly felt better. That was a rough night, but then I went back home, to Grahamstown, and spoke to other doctors and specialists. I got some sound advice and slowly started getting my blood sugar levels under control. How has diabetes changed your daily life? Obviously I have to inject insulin
before I eat anything, and I test my blood sugar more or less before every meal. Exercise is also more of a need than a want – I always used to exercise, but now I can see the effect on my blood sugar results, immediately. That’s very motivating. I went cold turkey on a lot of things when I was diagnosed, and I haven’t kept any bad habits. I’m 20kg lighter than I used to be, and I don’t overindulge any more. I suppose, in my case, diabetes could be seen as a positive thing. I wasn’t living a healthy life before I was diagnosed, and I have a better quality of life now. I don’t think I could have adapted so well to life with diabetes if it weren’t for my wife, Casey. She never left my side, and all the dietary changes I adopted she did too. She also helped a lot in the early stages, when there was just too much information for me to absorb. She got behind the science of it and now knows more about low GI and its effect on blood sugar than I do!
Inspiring
Richard English has Type 1 diabetes – but that hasn’t stopped him from embarking on all kinds of adventures, including a seven day, 1000km cycle across England and Scotland. We ask him for his secrets to a healthy life with diabetes.
How do you balance a busy lifestyle with eating right and exercise? We only cook low GI food, and make enough so that there’s leftovers for lunch the next day. I walk to work, which helps a little seeing as I sit at a desk all day. And I make sure to ride my bike every weekend – it’s no weekend without a bike! I also try and gym a couple of times a week: if I don’t go to gym, I notice it. If I do weight training, for example, I can see the effect on my blood sugar for 2 or 3 days afterwards. That’s a big motivator to get me out the door! Have you always been a cyclist? I got my first bike when I was 5 years old, and I’ve almost always had a bike. Cycling is a big part of my life, 15
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Inspiring
and I really love it. I stopped exercising for about 6 months after my diagnosis, because I was uncertain about what it would do to my blood sugar, and every so often I have to cut a ride short because I’m going low. But most of the time diabetes doesn’t get in the way of my cycling at all. Can you tell us about the Ubunye Challenge? The Ubunye Challenge is a triathlon event organised by an old Rhodes friend of mine, Cameron Bellamy. He decided to raise funds for the Angus Gillis Foundation by doing an extreme cycle, swim and rowing challenge. He’s cycled 1400km, from the Southern tip of England, Land’s End, to the Northern tip of Scotland, John o’ Groats. Then he’s going to swim the English Channel. And then he’s going to row across the Atlantic. I joined him for the cycle – I rode for seven consecutive days and covered 1000km through howling gales, rain, sleet and snow. It was in April, which was supposed to be spring, but it was shockingly cold. By the third day, we outran the weather and I saw my shadow for the first time. That was a good moment! 1000km seems like an unbelievable distance, but if you do it in 120km chunks it’s not that bad.
stations every 10km, so I was never out in the sticks – which is good in case I needed any assistance. To be honest, I was burning so much energy every day that diabetes wasn’t really an issue – I had masses of sugary food on me, for medicinal reasons, and ate really big dinners, but I was amazed how steady my blood sugar was, because of all the exercise I was doing. What advice would you offer to other diabetics? To me, the most important thing is that you stay positive and optimistic, because diabetes is not going to go away. As soon as you can smile at it and look it in the eye, you’re on your way to living a happy life with diabetes. The sooner you can get positive about it, the better. What makes your life sweet? Too many things to list! My wife, Cape Town, weekends, my friends, good food, wine, my bike… The list goes on!
What were the specific diabetic challenges of the race? I’ve been cycling for a long time, so I knew what to expect – I know how cycling affects my blood sugar. I was also very fit before I left, and I’m sensitive to low blood sugar, so I knew when I needed to stop and snack. I thought this was a good option for my first long distance cycle because England is relatively flat, and safe, and there are petrol
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FEELING TIRED?
FUTURELIFE Smart food is South Africa’s first high energy, high protein, low GI meal to contain Moducare. It is reimbursed by most medical aids and is ideal for people living with Diabetes.
“Not only is FUTURELIFE a low GI food, but it also provides you with super nutrition. We definitely recommend this product to people living with Diabetes.” - John Anderson Chairman of Diabetes SA
Need nutritional advice? Contact our team of qualified Dieticians who can advise you on food and nutrition at: info@futurelife.co.za
www.futurelife.co.za
The low carb diet debate Professor Tim Noakes says that a low carb, high fat diet is best for diabetics. We asked him your questions, then got our dietician and endocrinologist to weigh in. What exactly is this diet? A low carbohydrate, moderate protein, high fat diet. This diet is most effective for those with diabetes – either Type 1 or Type 2, or pre-diabetes, like myself. It also helps treat obesity, but it’s obviously not the diet for everyone. The question is whether it’s for 10% of the population, or 90% of the population – I think it’s about 60% or more. Low carb means no bread, pasta, cereals, grains, potatoes, rice, sweets, confectionery and baked goods. You have to be resolute – and the more severely affected you are, the more resolute you have to be. If you’re already diabetic, you have every reason not to eat these foods. Genevieve Jardine, Dietician The low carb diet has come and gone out of fashion over the decades, and Prof. Noakes has based his position on personal experience that he claims has worked for him. There are a few different diets that have a positive impact on reducing weight and improving blood glucose levels. Confusion comes in when we try to adopt a ‘one size fits all’ mentality in approaching something as complex as the diabetic diet. Dr Joel Dave, Endocrinologist Most studies showing positive outcomes with diabetics and diet have not used low carb diets but rather limited calories and fat content. A low carb diet could be positive for Type 2 diabetics in terms of body weight, but there are no long-term studies yet. A high fat diet for patients with Type 2 diabetes with an abnormal lipid profile and a degree of coronary artery disease would not be recommended. It could also be quite risky for Type 1 diabetics because of hypoglycaemia.
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GJ - I have seen that lowering carbohydrate to 130-150g per day (of the right type of carbs) can have a very beneficial effect on blood glucose control, medication reduction and weight loss, but this needs to be managed individually. There may be people who respond well to a very low carb diet (50g a day), but the issue is how long can it be sustained? JD - Patients with diabetes do not need to cut out all carbs, but rather limit portion sizes and learn to carb count.
What if you have high cholesterol? Isn’t it dangerous to eat so much fat? Firstly, the theory that high cholesterol is a good predictor of heart disease isn’t true: it’s a relatively poor predictor. A far better predictor is your carbohydrate status. We all know this: if you’re diabetic or prediabetic, your risk of heart disease increases. Diabetes, hypertension and heart disease are linked, but most heart attacks occur in people with cholesterol below 5. The public has got the wrong idea about it. A high fat diet corrects everything, in my opinion – your HDL goes shooting up, your triglycerides come shooting down and the HDL to triglyceride ratio improves dramatically: that’s one of the better predictors of heart attack risk. The LDL small particles are the killers - and on a high fat diet, those go down. Your total cholesterol can go up, but that’s because your HDL has gone up, and the large, safe LDL particles have gone up. So unless you measure all those variables: HDL and LDL and triglycerides and glucose tolerance, you can’t judge the effects of the diet. JD - In a large study of 52 countries, smoking and the ratio of LDL to HDL cholesterol were the two strongest predictors of heart attack risk. Carbohydrate status (diabetes) was also a risk factor, but not as strong as LDL:HDL ratio. The improvements in lipid status possibly observed in the early phases of this diet are more likely due to weight loss than the high fat content. There is no long-term scientific evidence for the safety and efficacy of a high fat diet to maintain a normal lipid profile or correct an abnormal profile.
Special Feature
Can you explain what carbohydrate resistance is? My opinion is different from the traditional teaching. Carbohydrate resistance is traditionally described as someone who is unable to take glucose out of the blood stream and store it in their muscle and liver. I disagree with this explanation: I think we’re all born with varying degrees of carbohydrate resistance, and the children who get really fat very young are the ones who are most carbohydrate resistant. The carbs they take in they simply store as fat. That’s the first group. The second group are people who become pre-diabetic at 30 or 40, and then they become diabetic at 50. They are overweight, and that’s a marker of the high carbohydrate diet. They eat a high carb diet, they are carb resistant and it gets more and more severe until they become diabetic. I think it’s genetic, and the reason I think that is because in my case, although I’ve lost weight, I’m still carbohydrate resistant – I can’t go back to eating carbs.
Is this diet possible for people who don’t have a lot of money? You don’t have to eat meat every day – you can eat sardines and kidneys, for example, which are both very cheap. 19
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Special Feature
What carbs do you eat? The good carbs are veg – that’s it. Sweet potatoes (not other potatoes), butternut and squash. I also eat dairy: milk, cheese, yoghurt. I don’t eat any fruit except apples, but that’s because I severely restrict my carbs. You’re not cutting out nutrients if you eat nutrient-dense foods like liver, sardines, broccoli and eggs – those are the most nutrient-rich foods you can eat. You can get vitamin C from meat if it’s not over-cooked. The key is that you eat lots of fat: you don’t avoid the fat. I eat lots of fish, salmon and sardines. And you want to eat lots of organ meats – that means liver, pancreas, kidneys, and brains if you can get them, but particularly the liver. Liver is very nutritious.
What is wrong with the oldfashioned idea of a balanced diet? Why does it have to be so extreme? If you’re diabetic, you have a problem with metabolising carbohydrates. You need to understand that if you want to live a long life and have minimal complications, you have to minimise your carb intake. Start at 50g a day. What that looks like is two eggs for breakfast, with some fish (salmon or sardines) and some veg. And dairy: cheese or yoghurt. That will sustain you until early afternoon. For lunch, salad and some more protein and fat - and the same for dinner. Chicken, cheese, nuts, salad, tomatoes, broccoli. It’s an incredibly simple way to eat, but you don’t get bored.
Could the positive effect of a low carb diet on insulin resistance be because of the weight loss and not because of the new diet? No, absolutely not. It happens within one meal: your insulin requirements go down within one meal, because you’ve shut off the production of glucose by not eating carbohydrates.
GJ - The biggest issue I have with a very low carb diet is that I haven’t met one person who naturally eats this way. This may explain why there is no data to test the long-term effects. This way of eating takes serious commitment and effort: once a person has chosen it, there’s no going back, as Prof. Noakes suggested. The biggest battle I have in my practice is fostering sustainable healthy eating habits - a lot of damage is done through on-off dieting. If someone chooses this way of eating, they need to understand the long-term commitments and be medically supervised and advised.
JD - In overweight patients with Type 2 diabetes, the best way to achieve a sustained long-term reduction in insulin requirements is with weight loss.
JD - Most studies showing positive outcomes with diets in patients with pre-diabetes or diabetes have individualised diets tailored to them, not low carb diets.
Last Words: Prof Tim Noakes “Once you’re on this diet, you feel so good, and you get rid of all these aches and pains and minor illnesses: you won’t want to go back. If you do go back to eating carbs you’ll put on the weight again. It’s not a diet, it’s a lifelong eating plan. It’s not a quick fix. I think the diabetics who live to 80, 90, 100 are the ones who eat this kind of diet.”
Dr. Joel Dave “There is no longterm scientific evidence for the safety and efficacy of a low carb, moderate protein, high fat diet.”
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Foot problems are one of the things that those of us with diabetes need to watch out for. Although these might at first seem mild, they can quickly become more serious – and painful. Emile Scholtz gives you some top tips to keep a healthy spring in your step. People with diabetes should have their feet examined by their doctor or podiatrist at least once a year, with thorough washing and daily inspections a part of everyone’s diabetes management plan. Be careful to wash and dry properly between the toes, and at the first sign of any sores, blisters and cracks see a podiatrist immediately.
Moisturize daily to avoid any dryness. Even mild cracking can lead to ulceration. Avoid putting cream between the toes, as this encourages fungal infections.
4
Foot ulcers can be stubborn to heal and, in the worst cases, lead to serious lower body infection, disability and even amputation. Contact your podiatrist at the first sign of any problem.
When cutting your toenails, be sure to cut straight across, without following the curve, and file the edges to smooth them. Be careful not to cut your nails too short. This will prevent ingrown toenails.
Avoid walking barefoot and have any corns or calluses cut by a medical professional – don’t do it yourself.
Don’t use hot water bottles or heaters near your feet. Nerve damage caused by high blood sugar levels can cause numbness in the feet. Together with lower production of sweat and oils that lubricate the feet, this can cause increased pressure on the skin, joints and bones of the feet, which in turn causes pain, redness, swelling, sores and ulcers to develop. When it comes to footwear, choose comfort above all else. A good pair of shoes will go miles towards keeping your feet in their best condition.
Foot ulcers are reported to affect 1 in 4 people with diabetes in their lifetime. Constant foot care is vital in preventing and treating complications like these. How do you recognize a foot ulcer? They are often not very painful, and can occur just about anywhere on the foot. When calluses are not removed correctly and often enough, it causes bleeding under the callus, which is how the ulcer begins.
Healthy Living
10 fast facts about foot care
Ask the expert: Andy Blecher, Podiatrist “Good blood sugar control, daily foot examinations, correct footwear, moisturizing and at least one annual visit to the podiatrist can drastically reduce diabetic foot complications and amputations. Get your feet checked today!”
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2012/07/25 1:57 PM
Healing hands
Bridget McNulty goes for a Reiki session to see what it can do for diabetics.
A
t first glance, Reiki seems a little odd. How can it possibly help to have someone wave their hands over your body? What could this do for diabetes, really? But if you put your doubts aside for a minute, the effects of Reiki can be quite profound.
Alternative
To understand what Reiki is, think back to the last time you stood in line at the bank, and someone came up behind you. Even though you couldn’t see the person, you could sense that they were in your space. This space is your energy field, and just like your body, the energy field becomes blocked from physical, emotional and mental experiences. These blockages can cause you to feel ill, or tired, or depressed – they literally block the flow of energy in your body. Reiki helps to unblock the energy field, which in turn unblocks the body. So what does it feel like? Deeply relaxing. A Reiki session generally begins with a conversation about whatever is bothering you, and then moves to the treatment, where you lie down and the healer moves their hands over your body. You’re fully clothed at all times, and while there may be some light pressing of the hands, it’s not a massage. Some people feel heat coming from the healer’s hands, others just feel relaxed and sometimes even sleepy. It is completely nonintrusive and actually very pleasant. But what can it do for diabetes? According to Debbie Caknis, the Reiki healer I visited, “Reiki can help people with diabetes as historically it has been known to heal on the physical, emotional and mental levels of the personality. Therefore disease (or dis-ease, because the body is not at ease) is addressed on many different levels.” It’s not only a physical healing - emotionally you can begin healing stuck energy, and mentally you can learn how to cope with the management of the
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What’s interesting here is the focus not just on the physical side of the condition, but also on the emotional and mental side. As all diabetics know, there’s a lot more to managing diabetes than just taking your medication, eating right and exercise. Reiki helped me to see my emotions around diabetes in a clearer way, and understand why I react the way I do to high and low blood sugar. It also took away a lot of stress, and we all know how badly stress affects blood sugar. One of the other elements I really enjoyed was the idea of a mantra to repeat in times of stress. Try the mantra below if you find yourself feeling impatient and anxious. I left the session feeling calmer, more on top of my condition, and with a burst of fresh energy. In short, I was quite amazed what healing hands can do.
Try this mantra: “Everything in time and on time and for the greatest good of all.” Want to give it a try?
Alternative
condition in a more positive way. “Reiki helps people to get to know their bodies and be able to respond to ailments in a conscious manner,” says Debbie.
Go for a Reiki session, or do a once-off course (approx. R500) that enables you to do your own treatments at home.
Find a Reiki healer in your area: www.reikihealing.co.za Or visit Debbie Caknis: www.zeropointhealing.co.za
Ask the expert: Ruth Scott, Psychologist “While it is easy to feel overwhelmed by all the treatment options out there claiming to ‘heal’ you, many forms of alternative therapy can really help to calm the mind and therefore relax your body. How you feel about your treatment is almost as important as the treatment itself.”
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Fresh pickings
Always wanted to grow your own greens? Claire Barnardo gets you started this season. How often have you wished you could simply pick vegetables from your own garden, instead of having to go to the shops? Well that’s entirely possible, no matter what size space you have. Not only is growing your own veggies a good health choice, it’s also more affordable and very satisfying as well. With warmer weather arriving, we’ve decided to get you started with growing your own salad. Spring into action with our starter guide!
Find your spot
Know your space
Vegetables grow best in a sunny position. Start by preparing your soil, digging it up, mixing in compost and keeping the soil moist.
You can go green whether you’ve got a garden or not. Here’s how to match your space to the right vegetable choice: • If you have a garden… If you’re lucky enough to have a spacious garden then you can look at growing more rambling types of vegetables. Try cucumber, courgettes, patty pans and watermelon. • If you have a small patch… For a more compact garden area, try lettuce, spinach, leeks, beetroot, bush beans and aubergine. These veggies also make good borders as they grow in a contained space. • If you have a window box or pot… Chillies make beautiful pot plants, as do small cherry tomatoes. It’s also a good idea to grow tomatoes in large pots (20 litres) and train them up a trellis, or try other runner plants that do well in pots with frames, like peas and beans.
Sowing seeds
Lifestyle
Planting from seed is far more affordable than seedlings. The gardener’s secret is to use about three seeds at a time. Make sure that the soil is moist enough at germination (when the seed is sprouting) and sort seedlings when they are big and strong enough to be separated. You can store leftover seeds in a packet in a dark space.
“Garden as though you will live forever” William Kent
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Peppers and chillies Sow: September Harvest: January Peppers and chillies love to grow in sunny pots. Sow seeds thinly on top of a composted soil pot, water and wait a week. You may need to transfer smaller seedlings to bigger pots as they grow. Hot tips: • Support larger plants with a stalk and some twine. • Water often, especially in hot weather, as these veggies get thirsty often.
Tomatoes Sow: September Harvest: December Reliable and quite easy to grow, tomatoes enjoy warm and sheltered spots. Make sure you match the variety you choose to your space and location. They need good soil, regular sun, compost and water. Hot tips: • Sow seeds thinly as most start sprouting within two weeks. • To keep tomatoes at a contained size, pinch out the growing tips so that the plant produces fruit.
Lifestyle
Summer salads
Lettuce and rocket Sow: September Harvest: November With many wonderful types to choose from, growing your own lettuce is the way to go. Find a sunny spot and prepare the soil. Sow seeds in short rows and cover with netting to protect from birds. When the seedlings are about 2cm big you may need to space them out more. Lettuce is also ideal to grow in window boxes – try variations like iceberg, cos or wild rocket for a more vibrant taste. Hot tips: • Continue to sow seeds each week for four weeks to have a constant supply throughout the summer. • Make sure that you choose a spot that gets afternoon shade: full sun in the summer is too hot for lettuce.
Ask the expert: Megan Galloway, Avid Gardener. “You don’t have to have a huge garden to grow your own veggies. A bunch of pots in a sunny spot on your balcony or courtyard will do just fine! My top four easy growing veggies are: baby tomatoes, lettuce, spinach, and beans.”
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2012/07/25 1:55 PM
Advertorial Did you know that the biggest threat to your health comes from within? By Dr David Segal
That might sound like a scary question, but the global obesity epidemic is showing no signs of abating: one in two South African adults is considered overweight or obese and 1 in 10 is affected by diabetes. Lifestyle diseases are now the leading cause of death in the developed world. More and more people are asking what they can do to defend themselves from these diseases, and many are turning to nutritional supplements, vitamins, omegas, pre- and pro-biotics. In recent years it has become clear that inflammation may form the foundation for the majority of the common lifestyle diseases. The root causes of this inflammation include our modern Westernized diet, aggravated by obesity and a possible imbalance in our gut bacteria. Fat cells do far more than store energy and insulate us. These highly metabolically active cells also produce pro-inflammatory chemicals that are linked to the development of insulin resistance, a precursor of diabetes.
T
Research has shown that our changing environment is responsible for the epidemic rise in lifestyle diseases and that our intestinal system forms our largest interface with this toxic environment. Our modern high fat, high carbohydrate, high energy dense diets are fuelling the fire by generating their own form of inflammation after every meal, and may also be creating and sustaining an imbalance in the gut flora. Another element to consider is that the modern diet is deficient in beneficial anti-inflammatory Omega-3’s: while traditional diets high in natural Omega-3 fats from fish or plant sources are ideal, only 16% of adults are consuming adequate amounts of these sources. In addition, the load of pro-inflammatory Omega-6 fats in the typical Westernized diet is 14 - 25 times more than the Omega-3 fatty acids. The benefits of exercise and weight loss cannot be overemphasized in the battle against modern lifestyle diseases. Some people succeed, many more struggle. Symbio-D may offer benefit to those many millions suffering the negative health consequences of being overweight. It would be expected that the addition of Symbio-D to a calorie restricted balanced eating plan combined with regular exercise would show additional benefits. Symbio-D is a unique dietary supplement designed and developed in South Africa. Each component of Symbio-D was selected to target the root causes of inflammation and reduce the collateral damage caused by the excesses and deficiencies of a modern diet and lifestyle aggravated by obesity. To our knowledge, Symbio-D is the first clinically proven nutritional supplement to show beneficial effects against metabolic syndrome, and to reduce the collateral damage caused by a modern lifestyle and compounded by obesity.
Symbio_D_AUG_Ad.indd 1
2012/07/26 10:55 AM
Symb
“THE BIGGEST THREAT TO YOUR HEALTH COMES FROM WITHIN TAKE A STAND”
“Insulin resistance causes metabolic syndrome. Insulin resistance is when the body cannot use insulin effectively. As a result, blood glucose and fat levels rise. This leads to morbid obesity, diabetes, stroke and heart problems.” Dr David Segal, leading endocrinologist has carried out a clinical trial on patients with diabetes, using Symbio-D® and found the following results after just 3 months: • • • •
Weight loss and reduced waist circumference Reduced insulin resistance Decreased blood pressure Decreased cholesterol levels
Symbio-D® is a combination of probiotics, omega-3 fatty acids, vitamins and trace elements to assist in rectifying the gut bacteria, reducing appetite and dealing with low grade inflammation. Dosage and directions for use: Adults and children 12 years and older: Take one Probiotic Complex capsule daily and one Omega-3 Vegagel ® capsule everyday. Best taken after meals
Symbio D is available at all leading pharmacies. For more information contact 011 314 0445 or info@peppina.co.za. www.peppina.co.za
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2012/07/26 10:55 AM
Stretch it out Want to have a more flexible body and improve your circulation? Nicole McCreedy tells us why stretching should be part of your day. When we’re young, it’s easy to imagine that our bodies will always do what they’re told. But as we age, our muscles tighten and all of a sudden something as easy as bending over to pick up your keys might be a struggle. Stretching is important because it keeps the body flexible and allows your joints to move through their full range of motion. Here’s all you need to know to keep flexible.
Work It Out
Why stretch? For people with diabetes, improving circulation is essential for maintaining good health. Because stretching increases blood flow to the muscles, specifically the legs, it is great for circulation, but that’s not all. Regular stretching will increase nutrients to the muscles, improve your co-ordination, lengthen your muscles, reduce lower back pain, and even increase your energy levels.
How to stretch While you can stretch anytime, anywhere – in your home or at work – you want to be sure to do it safely. Each stretch should be done in a slow and controlled manner till you feel ‘mild discomfort’. If it feels painful, you’ve stretched too far. Do not bounce or force the stretch. Ideally, you should stretch before you start exercising. To avoid injury, first warm up your muscles. Run on the spot for a few minutes or do some jumping jacks to get your blood flowing and increase your heart rate. Stretch again at the end of your training sessions to help your muscles recover.
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Types of stretching What kind of stretching you choose to do will depend on your fitness and flexibility.
Static stretching
The most common form: safe for beginners. Give this a try: to stretch the back of your upper thigh lie down on your back. Lift your right leg up in the air, heel facing the ceiling. Make sure that your lower back stays in contact with the floor and the left leg remains straight on the floor. Grip your raised leg with both hands. You may be comfortable holding your thigh, or you may be able to clasp your knee. Do what feels best for you. Keep your head and neck relaxed. Hold for 30 seconds or less. Change legs.
Passive stretching
Using something outside yourself to help stretch. Here’s a passive stretch to try: Relax the muscle you are trying to stretch and rely on a strap, gravity, another person, or your own body weight to stretch the muscle gently. Make sure you are well balanced before you start stretching! Passive stretching is useful for those who have been injured or are frail. A recent study has found that passive stretching can help regulate blood glucose and is beneficial in treating people who are less physically able .
Dynamic stretching
A challenging, comfortable range of motion. Take shoulder circles for instance: stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Lift your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action. Repeat six to ten times. Do the same with the left shoulder. What you are doing is actively contracting the muscle in the opposition position to the one that you are stretching.
Love Stretching? Want to take it further? Try yoga or pilates – both involve active stretching. With yoga, the postures are timed with the breath and are designed to put pressure on the glandular system. In pilates, the sequence of movements focuses on strengthening your core muscles the deep, internal muscles of the abdomen and back. 31
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Ask the expert: Sarah Hall, Biokineticist What to keep in mind while stretching
Work It Out
Remember that – just like people – each muscle group and joint is individual. • Make sure that you warm up before you do any activity, and stretch afterwards as well. A quick rule of thumb is to stretch a muscle only if it is tight. • Do not stretch in such a way that you put another joint or muscle at risk of injury. • Try to isolate a muscle when stretching. If you are working the hamstring, do not put weight on that leg. Breathe into the stretch to allow the benefits of the stretch to move through that muscle. • Decide on a reason for stretching a particular muscle: is it to relax, release tightness or restore length to the muscle? Aim to stretch each muscle for between 10 and 30 seconds.
Ask the expert:
Dr. Zaheer Bayat, Endocrinologist General advice for diabetics:
Exercise is good for everybody. But for diabetics, there are added benefits: • Exercise improves • Exercise helps in • Exercise lowers insulin sensitivity. losing weight, which glucose levels as This can go a long in turn improves muscles require way to stabilizing morale. Not only will more glucose for fuel. blood sugar levels you feel better, you will also look good. When starting any exercise program, it is important to spend a few minutes stretching, which will help lessen the risk of doing damage to yourself.
Ask the expert: Wayne Derman, Professor of Sports & Exercise Medicine “Flexibility is an important part of fitness, so stretching should be included in any exercise programme. It’s also a great way to manage and prevent muscle cramps. Not sure what to do? Get a physio, biokineticist or trainer to assist you with the right stretches for the muscle groups in which you are particularly tight.”
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Guilt-free goodies The Tantalize range of sugarfree, low-fat foods are perfect for those with diabetes – or anyone who wants a healthier diet! Choose from their delicious jellies, desserts, drinks, sweets and biscuits that cater for everyone from the very young to the very old.
Looking for the ideal gift for a friend? Get Tantalize to make up a fantastic hamper of guilt-free goodies – simply visit www.delitefoods.co.za to find out more.
Save up to 50% when you buy direct at www.delitefoods.co.za by mail order or by visiting the factory shop at Unit B, Demar Square, 43 Bell Crescent, Westlake Business Park in Tokai.
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2012/07/26 10:56 AM
staple
1 2 3 staple
staple
Carrots
Good Food
Stewing Lamb
Spring suppers
Lentils
Looking for healthy, tasty meals that the whole family will enjoy? Look no further! Our cooks have come up with delicious Spring meal ideas for you to enjoy.
Meet the cooks: Mrs Budget Every rand counts, and even though those fancy ingredients sound good, I know I have to make it to the end of the month.
Miss Foodie I love making food that's interesting and delicious. I know I spend more than I should, but the result is always good!
Our pair of cooks have whipped up food that’s easy to make, packed full of healthy ingredients and, best of all, really delicious!
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serves: 4 average cost:
Vegetable fritters
R13
Toss all ingredients together. Tightly squeeze batter to shape into small patties. Heat oil in pan, and fry fritters on both sides until golden. Serve with plain lowfat yoghurt and chopped coriander, as well as a small portion of meat, chicken or fish and a large salad.
energy protein 1160kJ
10g
fat
carb
11g 32g
GI
GL
56 18
per portion
2 courgettes, grated 2 carrots, grated 1 onion, grated ½ small sweet potato, grated 4T fresh coriander, roughly chopped 1-2 chillies, deseeded and finely chopped 2 cloves garlic, chopped 2T ground cumin 1T ground coriander 2t grated lemon zest 1 cup wholewheat flour 2 eggs, beaten Salt and pepper, to taste 2T canola oil
Spring stir-fry ½ onion, finely sliced 2 garlic cloves, sliced 1T grated fresh ginger 1T canola oil 3 chicken breasts, sliced into thin strips 400g snap peas 3 carrots, peeled into ribbons 6 baby corn 80g baby spinach 3T chopped mint 3T low sodium soy sauce Juice of half a lemon
average cost serves: 4
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energy protein 1266kJ
38g
fat
carb
GI
GL
8g
6g
41
6
per portion
R52
Fry onion, garlic and ginger until nearly soft. Add chicken strips, and cook until browned. Add vegetables, mint, soy sauce and lemon juice, and fry at a high heat until cooked through. Serve as is, or with brown basmati rice.
2012/07/26 10:35 AM
serves: 8 average cost:
Shepherd's Pie
R65
29g
fat
carb
16g 31g
GI
500g stewing lamb, fat removed 1 cup low-fat buttermilk 2T cumin 4t ground coriander 2 crushed garlic cloves Freshly ground black pepper, to taste 1T olive oil 1 large red or orange pepper, cut into chunks 8 patty pans, halved 4 courgettes, roughly chopped. 2T chopped origanum Juice and grated peel of 1 lemon 1 cup wholewheat couscous, raw
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energy protein 1813kJ
Marinate lamb in buttermilk, 1T cumin, 2t coriander, garlic and pepper overnight. Strain off marinade, and grill at 160°C for 20 minutes. Cut pepper in half, remove seeds and cut into chunks. Cut patty pans and courgettes. Toss vegetables in olive oil, origanum, lemon juice and peel and pepper. Increase heat to 180°C, add vegetables and cook for a further 20 minutes. Serve with cooked couscous and a green salad.
34g
Preheat oven to 180°C. Heat 1t oil in a pan, then dust the lamb in flour and brown. Set aside. Heat the rest of the oil in the same pan. Fry onion, garlic and ginger, then add curry powder and cinnamon, and cook until soft. Return lamb to the pot, add tomato-onion mix, chopped tomatoes and beef stock. Simmer for 40 min, then add courgettes. Cook for a further 15 mins. Boil and mash sweet potato. Place on top of lamb stew and bake for 20-30 minutes, until lightly golden. Serve with green vegetables.
fat
carb
19g 28g
GI
GL
55 16
per portion
Roasted spiced lamb and vegetables
34
GL
46 14
per portion
energy protein 1656kJ
600g boneless stewing lamb, remove fat and cut into chunks 2T flour 1T canola oil 1 large onion, chopped 2-3 garlic cloves, chopped 2 t ginger, chopped finely 2T curry powder ½ t cinnamon 1 can tomato-onion mix 4 tomatoes, chopped 2 cups beef stock 10 courgettes, cut into chunks Juice of 1 lemon 2 large sweet potatoes, mashed
R70
average cost serves: 6
2012/07/26 10:35 AM
serves: 4 average cost:
Vegetable lentil curry 1 cup whole lentils, raw 1 onion, chopped 2 finely chopped celery stalks 1 grated carrot 2T breyani mix (to taste) 1T canola oil 1 finely chopped chilli 2 garlic cloves, crushed 5 tomatoes, chopped 1 can tomato-onion mix 3 cups broccoli, chopped Juice of 1 lemon
952kJ
6g
fat
carb
3g 34g
GI
GL
25
8
per portion
energy protein
R30
Cook lentils according to packet instructions. Drain and set aside. Fry onion, celery, carrots and breyani mix in oil till onion is soft. Add chilli, garlic, fresh and canned tomatoes. Cook for 10 mins, then add cooked lentils and cook for 10 mins more, until mixture has thickened. Add broccoli and season with lemon juice. Stir to mix, cover and allow to steam over a low heat until broccoli is cooked through (6 to 8 mins). Serve with sambals.
Lentil, feta and tomato salad 他 cup whole lentils, raw 1 onion, chopped 2 garlic cloves, chopped 1T thyme 1T canola oil 1 punnet cherry tomatoes Juice of 1 lemon Freshly ground black pepper, to taste 80g baby spinach 1 disc feta, crumbled
average cost serves: 4
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energy protein 672kJ
8g
fat
carb
8g 13g
GI
GL
25
3
per portion
R34
Cook lentils according to packet instructions. Fry onion, garlic and thyme until soft. Add tomatoes, lemon juice and pepper, and fry until tomato skins split. Add cooked lentils and stir through. Toss lentil and tomato mix through baby spinach, and serve scattered with crumbled feta.
2012/07/26 10:35 AM
672kJ
8g
fat
carb
8g 13g
GI
GL
25
3
per portion
energy protein
Fruity seed bars 2 golden delicious apples, grated 2T sugar 1 large ripe banana, mashed ½ tsp vanilla 2 tsp ground cinnamon 1 Tbsp grated orange peel 2 ½ cups oats 1/3 cup desiccated coconut 2/5 cup sunflower seeds 1 egg, beaten Heat the oven to 180°C and lightly grease a 9x9-inch square baking dish. Grate the apples and place in a non-stick pan over a low heat. Stir in the sugar and cook until the mixture has reduced by half. Mix apple, banana, vanilla, cinnamon, orange peel, oats, coconut and seeds, then stir in the beaten egg. Bake for 30 minutes, until the edges begin to crisp up. Leave to cool in the pan, then cut and allow to cool on a wire rack. Serve with a cup of tea!
R15
average cost makes: 20
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2012/07/26 11:09 AM
Youth With Diabetes Claire Barnardo gives us the lowdown on an exciting group for kids with diabetes.
If you’re a young person with diabetes and you’re not part of Youth With Diabetes (YWD), what are you waiting for? YWD is a non-profit organisation for kids and teens with diabetes in South Africa. What’s great is that the team is all diabetics, so you’re guaranteed to be on the same page.
Kids
Spotlight on:
What does YWD focus on, exactly? Educating and inspiring the diabetic youth.
Offering support groups to those with diabetes.
Promoting healthy living to prevent diabetes.
Want to get involved? Here’s how: Weekend camps Spend time with other young people living with diabetes, and feel part of the community. Trained Diabetic Youth Leaders organise fun activities and show kids how to cope better with the condition, doctors and nurses are on hand to offer advice. Camps are in: Joburg, Bloemfontein, Kimberley, George, PE, East London, and now Cape Town.
Youth Leader training Want to get more involved during camps? Youth leaders are trained in diabetes management – from insulin profiles to carb counting – and learn more about counselling and project management. There are three levels of leaders: Camp Leader, Youth Leader and Project Leader, and each has special responsibilities at weekend camps.
Fun runs/walks Join YWD as they celebrate a healthy lifestyle with fun walks. Last year they walked from Donald Gordon Medical Centre to the Joburg Zoo. Events Look out for YWD’s annual diabetes awareness event: a great chance for all diabetics to celebrate and show their pride in managing their condition.
School and teacher awareness YWD speakers regularly go to schools to give talks on diabetes, for both the teachers and the learners. They explain the basics of diabetes, how living with it is a manageable condition, and what to do in emergency situations.
Want to get in touch? Find out more at www.youthwithdiabetes.com or contact Youth Chairperson Kerry Kalweit on kerry@youthwithdiabetes.com or (011) 712 6000.
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GET IT TOGETHER
Health tips • Eating oily fish regularly
can help reduce the risk of heart disease and may improve the chances of survival after a heart attack. Aim to eat at least two to three portions of oily fish each week, such as pilchards, sardines, mackerel, herrings or salmon. The soft bones found in canned salmon are also a great source of calcium. • Having diabetes doesn’t mean heart disease is inevitable, but people with diabetes are more prone to have a heart attack than those without diabetes, so being pro-active about your heart health is a great idea.
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+ Recipe and images courtesy of Fresh Living magazine.
Salmon polpette
Serves 4
These tasty little ‘meat’ balls are fantastic for hungry families Salsa:
2 whole sweetcorn, kernels removed 4 ripe tomatoes, diced 1 onion, finely chopped ¼ cup (60ml) chopped basil or coriander Salt and milled pepper Polpette: 1 can (415g) PnP canned salmon plus 1 can (212g) PnP canned salmon, drained 1 large baked potato, mashed ½ packet (50g) walnuts, toasted and ground ½ tsp (3ml) ground cinnamon 1 pinch dried chilli flakes Juice (15ml) and grated peel of 1 lime ⅓ cup (80ml) chopped parsley 1 extra large egg ½ cup (125ml) breadcrumbs, plus extra for coating 3 Tbsp (45ml) grated parmesan
Preheat oven to 200˚C. Mix sweetcorn, tomatoes, onion, coriander and seasoning together and set aside. Mix together salmon, mashed baked potato, walnuts, cinnamon, chilli flakes, lime juice and peel, parsley, egg, ½ cup (125ml) breadcrumbs and parmesan. Coat a nonstick pan with cooking spray. Shape mixture into golf-ball-size balls, flatten slightly, coat with breadcrumbs. Place on the tray and put into the oven for about 4 to 5 minutes a side or until golden and cooked to your liking. Serve with sweetcorn salsa and mixed leaves.
Shopping list of healthier choices This is a summary of lower fat, lower GI products available at most Pick n Pay stores. For a more comprehensive list, please visit www.pnp.co.za/healthcorner.
BREAKFAST CEREALS
❑ Wholewheat ProNutro (original and apple bake flavours) ❑ Bran flakes, high fibre bran, shredded bran ❑ Oat bran, raw ❑ Oats porridge (cooked in milk) ❑ Raw oats-based mueslis COOKED STARCHES
❑ ❑ ❑ ❑
Baby potatoes, sweet potato Wholewheat pasta Brown rice Mealies/sweetcorn
BREAD AND BISCUITS ❑ Pro-Vitas ❑ 100% rye crackers and bread ❑ Seed loaf and low GI wholegrain breads VEGETABLES, FRUIT & LEGUMES
❑ ❑ ❑ ❑ ❑ ❑
All fresh and frozen vegetables and fruit Canned tomato and asparagus Pickled gherkins, onions and beetroot Dried fruit bars and rolls without sugar Canned or dried beans, lentils, chickpeas PnP pasta sauces (tomato & roast vegetable, tomato & basil)
OMEGA 3 RICH FISH (EAT 2-3 TIMES EVERY WEEK)
❑ Pilchards and sardines ❑ Mackerel and herring ❑ Salmon (smoked, canned and frozen fillets) FATS AND OILS
❑ ❑ ❑ ❑ ❑ ❑ ❑ ❑
Olive/canola/avocado oil Seeds Unsalted nuts Olives and olive paste Peanut butter Avocado Flora tub margarines Low oil dressings and reduced oil salad cream
SPREADS AND SNACKS
❑ ❑ ❑ ❑ ❑
PnP reduced fat hummus PnP low fat tzatziki Popcorn kernels Lean biltong Bokomo Up ’n Go, Milo drink
DAIRY
❑ ❑ ❑ ❑
Fat free milk, yoghurt and cottage cheese Ricotta cheese Reduced fat feta cheese Low fat cheese wedges
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MEAT, FISH, CHICKEN, EGGS
❑ Lean beef, pork and chicken (trimmed of all fat and skin) ❑ Ostrich ❑ Bacon and cold meats (trimmed of all fat) ❑ Eggs ❑ Fish (without batter) ❑ Tuna in brine
How to bake and cook for diabetes? For these suggestions and other tips to assist with managing diabetes, visit www.pnp.co.za/healthcorner or contact the dietitian at the Health Hotline healthhotline@pnp.co.za or call 0800 11 22 88
Last Word SLM04_Last_Word.indd 1
“All truly great thoughts are conceived while walking.” Friedrich Nietzsche
2012/07/26 9:01 AM
GOING BEYOND
THE EXPECTED IN DIABETES MANAGEMENT
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We are committed to developing personalized solutions integrated across therapies, devices and services. Partnership is our path to achieving this goal, enabling people with diabetes to make the most of life everyday.
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