Issue 02Autumn 2012

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Small changes can make a big difference.Our expert advice, tasty recipes and helpful

facts let you live a sweet life with diabetes.

life withdiabetes

Simplify

www.sweetlifemag.co.za

Life cAn be sweet, with diAbetes

SLM02_Cover.indd 1 2012/02/03 8:54 AM

With Accu-Chek Support, you’re Home Sweet Home.

www.diabetes.co.za

Ref: SUP110423 ACCU-CHEK and ACCU-CHEK PERFORMA NANOare trademarks of Roche. © Roche Diagnostics

Your diabetes management can be quite a lonely journey. But isn’t it nice to know that with Accu-Chek® Support there’s a place you can go to that doesn’t judge and respects your individuality. So visit the Accu-Chek® website for up-to-date topics and discussions, recipes and technologies. Know your options and take control of your health.Accu-Chek® Support - it’s all about you!

Call 080 - Diabetes / 080-34-22-38-37or visit www.diabetes.co.za

tSuppor

Experience what’s possible.

1042_Support Welcome Ad Accu-Chek.indd 1 2011/10/14 1:15 PM

The beginning of a new year always inspires us to make positive changes in our lives - one of my favourite things about a new year is the chance to reflect on the decisions I made last year, and what I want to change about the year ahead.

That’s what this issue is all about: small changes that can make a big difference. We know it can be overwhelming to change your life all in one go, but if you make a few tiny changes, follow one or two of our expert’s advice, and alter your diet ever so slightly, the effect on your blood sugar - and your health in general - can be dramatic.

In this issue you’ll meet some more of our fantas-tic Panel of Experts who are here to make sure that everything we say is backed up by evidence. You’ll also meet Ishay, our cover star who shows us ways to alter traditional Indian cooking so that it’s a little healthier but just as tasty.

We had such a great response to our first issue, and we’re so glad so many of you have joined the Sweet Life community. If you haven’t yet, be sure to check out our website, Facebook page, mobi site and email newsletter so that we can keep in touch in between issues.

Let us know what changes you decide to make to live your sweetest life with diabetes... I’ll do the same!

Bye for now,

Bridget McNulty Editor

Welcom

eHappy 2012 - and welcome to the second issue of Sweet Life.

03

Hi there!EDITORBridget McNulty

ART DIRECTORMark Peddle

PUBLISHERClaire Barnardo

ADVERTISING SALESTFWcc - Tessa and Anthony Fenton-Wells

CONTRIBUTORSAlistair Palmer, Andy Blecher, Anette Thompson, Bongi Ngema-Zuma, Caroline Gardner, Colette von Lingeling, Diana Griffiths, Emile Scholtz, Dr. Gabaza Ngobeni, Genevieve Jardine, Ishay Govender, Jacqui McKay, Jeannie Berg, Lara Wiese, Lulu Beyers, Lyn Starck, Nicole McCreedy, Olphina Zide, Dr. Zaheer Bayat.

ADVERTISING ENQUIRIESBox 52301, Kenilworth 7745. Tel: 021 761 2840. Fax: 021 761 0442. Cell: 082 320 0014. Email: tessa@tfwcc.net

EDITORIAL ENQUIRIESPO Box 12651, Mill St, 8010. Tel: 021 461 2454. Email: info@sweetlifemag.co.za

COPYRIGHTPublished 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 RULESWinners will be randomly selected and notified by telephone, and must agree to have their names published. Prizes are not transferable and cannot be exchanged for cash. The judge’s decision is final and no corre-spondence 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.

PS: If you haven’t signed up to get Sweet Life posted to you (for free!) four times a year, check out page 5 for details.

SLM02_Eds_Letter.indd 1 2012/02/03 2:08 PM

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Want to get your own copy of Sweet Life, chat to other diabetics online, ask questions and offer advice? Join our community today!

Com

mun

ity

Join the Sweet Life community!

Get answers to all your questions about diabetes (and more!) by joining our community, and get our FREE magazine four times a year. Just send your full name and postal address to:

Meet some of our experts:Sweet Life has a fantastic Panel of Experts to give us advice on everything we publish. Want to meet some of them?

Faaiza Paruk Bsc Dietetics (Hons) is a mem-ber of ADSA and specialises in diseases of life-style, especially diabetes. She is now in private practice in May-fair in Gauteng.

Timothy Noakes MBChB, MD, DSc, FACSM, (hon) FFSEM (UK) is a Professor in the Discovery Health Chair of Exercise and Sports Science at the University of Cape Town.

Sarah Hall is a Registered Biokineticist with a BSc. (Med)(HONS) in Exercise Science (Biokinetics) UCT. She is currently in private practice in Cape Town.

Dr. Zaheer Bayat MBBCh (Wits), FCP(SA), Cert Endo (SA) is a specialist endocrinologist based in Gauteng. He is Head of Endocrinology at Helen Joseph Hospital.

Dr. Neville Wellingtonhas been in General Practice for 17 years and now works at Kenilworth Medicross. He has a special interest in diabetes and is studying it in-depth.

Ruth Scott is a Cape Town based clinical psychologist in private practice who gained clini-cal experience at public hospitals in the Western Cape.

Dr. Joel Dave MBChB PhD FCP Endocrinology is a senior specialist in the Division of Diabetic Medicine and Endocrinology at UCT and Groote Schuur Hospital.

Lara Wiese B.Psych,B.Sc, B.Sc(Hons),DipLC, Diab.Ed,Nutr combines her psych, life coach-ing and science background with extensive experi-ence in diabetes.

Wayne Derman MBChB BSc (Med) (Hons) PhD is the Director of the Chronic Disease Lifestyle Rehab Programme based at the Sports Science Institute.

Diabetic South Africans

Dr. Dale Harrison MBChB is an ophthalmologist in private practice in Cape Town, and a sessional consultant at Groote Schuur Hospital.

Meet our entire Panel of Experts online at www.sweetlifemag.co.za/about-us

PO Box 12651, Mill St, 8010, Western Cape

05

Issue 02Autumn 2012

Free!Sign up

now.Pg.5

Small changes can make a big difference.Our expert advice, tasty recipes and helpful

facts let you live a sweet life with diabetes.

life withdiabetes

Simplify

www.sweetlifemag.co.za

LifE cAn bE swEEt, with diAbEtEs

SLM02_Community.indd 1 2012/02/03 9:01 AM

Ask the D

ietician

07

It’s important to make dietary changes that are simple and also sustainable. First you need to learn what foods should be in your trolley, fridge and kitchen cupboards: that will make good eating decisions easier to make. I have one simple rule to guide your meal choices: eat food that is as close to its natural form as possible! This helps to reduce the amount of processed, high sugar, high fat foods

that cause problems with weight and blood sugar control. Try not to focus on what you can’t eat (it is very depressing) and rather be adventurous in experimenting with healthy nutritious meals.Once you know which foods are suitable, you need to get specific and work out how much to eat. Portion control is very important. The good news is that almost all foods are allowed in correct portions.

What is the ‘right’ kind of food for diabetics?“Being newly diagnosed, I am learning about foods that I can and can’t use. I cannot find an article explaining what to look for. It’s all a bit confusing. Help would be greatly appreciated.” David Staff

from our community:

Some general rules and specific portion sizes:

Starch:

For your main meals the portion size of starch should be the size of your fist (approximately two portions of starch).

Portion:

½ cup wholewheat cereal / muesli½ cup cooked, cooled and reheated

mealie meal / oats porridge 1 slice seed loaf½ wholegrain seed roll / low GI roll3 Provita / 2 Ryvita½ cup beans or whole corn1 small mealie on the cob

½ cup pasta / long grain rice / wild rice ½ cup cooked, cooled and reheated

samp1⁄³ cup white rice½ cup brown rice with added lentils½ medium sweet potato2 – 3 baby potatoes½ cup cooked lentils

Choose low GI, high fibre starches. Reduce foods made with lots of white flour and sugar (like doughnuts, biscuits, cakes with icing).

Have a question for our dietician? Ask us on our website, Facebook page or mobi site and you could be in the next issue!

“Eat the right type of food, in the right amount, at the right

time of day.”Genevieve Jardine

Ask the expert:Genevieve Jardine

SLM02_Ask_the_Dietician.indd 1 2012/02/03 9:16 AM

Ask

the

Die

ticia

n

08

Protein:

Dairy:

Vegetables:

Fruit: Fat:

Main meal portions should be the size of the palm of your hand and the thickness of your baby finger (less at other meals).

Try for two portions of dairy a day.

Eat as much as you like - double portions where possible!

The size of a tennis ball - aim for two servings of fruit a day.

The portion of fat should equal the size of the tip of your thumb.

Portion:

Portion:

Portion:

Portion:

Portion:

1 egg 30g grilled chicken / ostrich / extra

lean mince / grilled beef or pork¼ cup tuna 30g steamed / poached / grilled /

baked fish

2 Tbs peanut butter50g raw soya90g tofu½ cup cooked lentils ½ cup cooked beans

AsparagusGreen PepperBaby MarrowLettuce Bean Sprouts

MushroomsBroccoliButternutOnionCabbage

PumpkinCarrotsPeas CauliflowerRadish

CelerySpinach Cucumber TomatoGreen beans

1 medium apple / peach / pear / grapefruit / orange

1 large naartjie3 small apricots10 - 12 grapes ONLY1 small to medium nectarine1 Tbsp dried fruit½ cup fruit salad

2 tsp low fat margarine / mayonnaise / dressing

4 olives ¼ avocado pear80ml low fat gravy / sauce1 tsp olive / canola oil

1 cup low fat / fat free milk100ml low fat / fat free artifically

sweetened yoghurt 30g low fat cheese (Lichten Blanc,

Dairybelle In Shape, Elite Edam, Woolworths Mozzarella)

50g low fat feta cheese (Pick n Pay Choice Danish Style / Traditional, Simonsberg)

50g low fat cottage cheese (Dairybelle, Lancewood, Parmalat, In Shape, Clover)

Opt for low fat protein. Remove visible fat from meat & skin from chicken.

Choose low fat or fat free diary. Be careful about cheese because even ‘low fat’ versions are high in fat.

Choose a variety of colours and serve raw, steamed and roasted.

Try to eat a variety of fruits. Reduce the use of fats when you cook. Rather grill, bake, boil, steam, microwave or stir-fry your food.

SLM02_Ask_the_Dietician.indd 2 2012/02/03 9:16 AM

Roche Diabetes Care, provider of the world’s leading diabetes management brand Accu-Chek,¹ launches the Share The Love campaign during Valentine’s month* with the aim to raise awareness about diabetes and will donate R10 for every Accu-Chek Performa Nano Value Pack received, towards the Youth with Diabetes, a non-profi t organisation created specifi cally to help kids, teens and young adults living with diabetes (NPO 057-954).

Valentine’s month is all about sharing and Accu-Chek is offering insulin users, the unique opportunity during February to receive an Accu-Chek Performa Nano Value Pack, when they purchase a tin of Accu-Chek Performa blood glucose strips.Moreover, for every Accu-Chek Performa Nano Value Pack received during this period, Accu-Chek will donate R10 to the Youth with Diabetes organisation.

Accu-Chek® Donates R10 for every Accu-Chek® Performa Nano Value Pack placed in the market.

Diabetes Quick Facts & FiguresThe diabetes pandemic has been recognised by the United Nations as one of the world’s most severe health risks. Today, nearly 346 million people worldwide have diabetes. This number will increase to an estimated 438 million people by the year 2030.

Small in size, big in Performance – the Accu-Chek® Performa Nano. Small, sleek and genuinely multi-talented: Accu-Chek Performa Nano blood glucose meter, cuts a fi ne fi gure with its beautiful design and technical ingenuity. With this blood glucose meter, regular self-monitoring is easy and convenient and fi ts into everyday life.The Accu-Chek Performa Nano blood glucose monitoring system is now available at leading pharmacies. For further information on how to qualify for the Share The Love campaign, please call the Accu-Chek Careline at 080- Diabetes or visit the webpage at www.accu-chek.co.za1. IMS Total Private Market, August 2011.2. World Health Organization www.who.int.

Things just get better and better this Valentine’s Month

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If you are a recently diagnosed insulin user, or an existing insulin user currently not equipped with Accu-Chek technology, here’s your chance to Share the Love this Valentine’s Month!

Purchase a tin of Accu-Chek Performa blood glucose strips, fi ll in the last four digits of the barcode on the entry form together with the answer to a simple question, and receive an Accu-Chek Performa Nano Value Pack during Valentine’s Month.

Plus, R10 will be donated on your behalf to the charity organisation Youth with Diabetes (NPO 057-954).

Share the Love this Valentine’s Month with Accu-Chek.

Experience what’s possible.

Call: 080 34 22 38 37 or visit www.diabetes.co.za

For more Information contact your Healthcare Professional

Ref: SUP11105

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* Offer is valid from the 13th February - 28th February 2012.* Only 4000 meters available nationwide - one meter per customer.* Meters are not exchangeable for cash.* This promotion is also valid for non-insulin dependent diabetics.* This promotion is available at all Dis-Chem pharmacies, and pharmacies

displaying “Share the Love” promotional material.

1048_Share The Love - Performa Nano advetorial A5 - Sweet Life Magazine.indd 1 2012/02/03 4:43 PM

Par

tner

s

Dear Lynne,Mood swings are fairly common in people with diabetes for emotional and physical reasons. Anger and anxiety are normal reactions when someone has a chronic condition: it’s a lot to cope with, and at times can feel overwhelming. Problems with poor control can cause stress levels to climb, leading to a vicious cycle of high glucose levels and fear about managing the condition. In fact, the emotional impact of diabetes is so vast that the risk of depression is doubled.

Physically, when someone’s sugar spikes or drops, it can actually produce feelings of anger and anxiety that are really out of their control. It can also make it harder to concentrate and cause fatigue, which would make anyone feel down. Stressful situations alter the body’s management of glucose, which can result in unstable blood sugar, so you may notice that mood swings worsen when blood sugar is not in control.Lara Wiese, Health Coach

“W hat can you guys tell me about mood swings in Type 1s? Happy

one day, negative the next? What advice do you have for partners of diabetics on how to handle these mood changes?” Lynne van der Spuy

Ask the expert:

“Diabetes might be a lifelong condition but mood swings associated with it don’t have to be. People who have less swings in their blood sugar (highs and lows) are less likely to have mood swings. Diabetics and their partners should visit a counsellor together to help cope with the ‘valleys and waves of diabetes’.”

Jeannie Berg, Diabetes Educator

Partner’s Corner This is your space…

10

How to handle a mood swing:

1Communication is vital. Address the issue

when your partner is in a good frame of mind.

2 Explain your frustra-tion: that you under-

stand mood swings are part of diabetes, but that doesn’t make it easier.

3 Make sure you feel heard; that’s important

for your emotional well-being!

4 Ask your partner to check blood sugar

during a mood swing, and correct if necessary. This is essential.

5 Try to stay calm and avoid getting drawn

into a fight; walk away if you need to.

6 Long term: encourage good diabetic control,

and think about seeing a counsellor if the emotional issues remain.

SLM02_Partners_Corner.indd 1 2012/02/03 9:24 AM

Food, fabulous foodWe chat to Ishay Govender, acclaimed foodie writer, about her love of cooking and how to make Indian food just as tasty – but a little healthier.

WORDS: BRIDGET MCNULTY PHOTOS: MARK PEDDLE

SLM02_Inspiring_Story.indd 1 2012/02/03 10:02 AM

You have a family history of diabetes – have you been tested yourself?I get my blood sugar and cholesterol tested every year. Because I’m aware that Type 2 diabetes can be a hereditary condition, I’m very conscious of my health and how food contributes to my wellbeing. In traditional homes there’s an emphasis on food and family as a way of expressing love, and I know I’ve inherited that from my mother and grandmother – sharing food with people is my way of expressing that love.

Have you made any changes to your diet because Type 2 diabetes runs in the family?I’ve learnt to alter things slightly so that they’re healthier but still have lots of flavour. When we first found out that my mom was diabetic I did a lot of research, and made sure she went to a dietician and found out specifics of how to change her cooking style. That said, we grew up in a very healthy household so the changes weren’t too difficult.

What advice would you offer to people who are struggling to eat a healthy diet?I think the most important thing is to accept and make peace with the fact that you have diabetes – it doesn’t make sense to fight it. Also, food should never be about restriction, it’s about enjoyment. Change the spotlight from focusing on what you can’t have to what you can enjoy. It’s a great time to explore flavours, textures and a sense of fun in the kitchen.

Could you tell us about your blog?Food and the Fabulous (www.foodandthefabulous.com) started out as a food journal, for me to write about my journey with food. It’s about all aspects of food, and especially food travel. I’m learning every day, it’s exciting, I’m certainly enjoy-ing the ride! I just won the Best Food and Wine Blog at the 2011 South African Blog Awards, which is a great reward for 14 months of hard work.

And your social work?There are several misconcep-tions around giving back, mainly that you should feel guilty for your life and sorry for those you help, and I really don’t believe either of these. But I do believe that people don’t realise how powerful they can be by taking small steps and performing small actions. I’m the South African Connector for the World Food Programme’s ‘Bloggers Against Hunger’ (www.wfp.org)and I work very closely with hel-p2read (http://help2read.org),

11

Inspiring

13

“Your voice is the most important

and powerful tool for change

- use it.”

SLM02_Inspiring_Story.indd 2 2012/02/03 10:02 AM

Insp

irin

ga South African literacy organisation who engage primary school kids one on one to get them excited about literacy. Attending a fundraising dinner, sponsoring a child with the Peninsula School Feeding Programme, volunteering a few hours a week to read with someone who never gets one on one attention can make a huge difference. Your

voice is your most important and powerful asset for change – use it.

What makes your life sweet?The pleasure of enjoying food and food travel with my husband. Fresh linen and cotton pyjamas. The knowledge that even someone with a ‘soft’ voice like mine can make a difference using it.

• Cook with less oil – it is possible.• Don’t eat double starch (i.e. rice

and potato curry, or curry and roti)• Cook vegetables (i.e. butternut

and okra) for a shorter time so that they keep their goodness.

• Rethink vegetables: they don’t have to be pickled or curried, they can be fresh with tasty dressings. I try to include salad in a meal, with a yoghurt dressing (plain low fat yoghurt with toasted cumin seeds, mint and lemon zest – delicious!)

• Use baby potatoes with the skins on: they’re low GI and the skin has fibre. And they taste great!

• Brown rice is so much healthier than white rice – it’s full of fibre and has a lovely nutty flavour. You also need less rice because it fills you up more.

• It’s possible to make pickles – really delicious pickles – with less oil. I’m rethinking pickles at the moment: my grandfather was involved in Pakco Pickles and I want to get his recipes, they’re living memories of time past.

• Spices and herbs are a diabetic’s best friends! They add such zest and flavour, and you can experi-ment with several combinations.

Have you learnt any ‘tricks’ to make traditional Indian food a little healthier?

A few! Here are the main ones:

For a delicious dessert from Ishay (a take on the Indian treat poli) visit www.sweetlifemagco.za/community

14

SLM02_Inspiring_Story.indd 3 2012/02/03 10:02 AM

15

www.foodandthefabulous.com

Get in touch!

@FoodandtheFab

Ishay is available as a food writer and recipe developer, and her kitchen is available for hire.

R50average costserves: 6

Slightly healthy chicken curry 32g

protein

1061kJ

energy

11g

carb

9g

fat

850g chicken pieces, skinless, rinsed. 2 tsp ground ginger and garlic paste ½ large onion, sliced finely2 Tbsp (30ml) olive oil2 medium bay leaves2 cloves1 tsp cumin seeds1 cinnamon stick, broken in half2-3 cardamom pods1 green chilli, sliced in half8-10 curry leaves2-3 tsp medium-hot masala (adjust according to taste)½ tsp turmeric2 large tomatoes, chopped 6 baby potatoes, cut in half½ cup peas2 tsp garam masala1 ½ cups waterSalt to taste

Add ground ginger and garlic paste to chicken pieces.Heat onion in 25 ml oil, in a large pot, and fry till soft.Add the bay leaves and spices, half the curry leaves and chilli. Flash fry on medium-high heat for 3-4 seconds. Turn heat down to medium.Add masala and turmeric and stir so it doesn’t burn. Let the spice ‘cook’ for 10 seconds. The masala is the fire part of the dish – you decide how much you want.Add chicken and coat in spices, turning. Add remaining oil. Allow to brown for 10 minutes. Lower heat slightly, if necessary.Add the tomatoes and cook for 5 minutes.Add potatoes, water and salt, and partially cover.Cook for 25 – 30 minutes, stirring frequently.Uncover and cook for 10 minutes or until chicken and potatoes are done and gravy has thickened. For a thinner gravy add a little more water and adjust salt.Add garam masala, remaining curry leaves and peas during the last 5 minutes of cooking.Serve with brown rice and a fresh cucumber sambal.

per portion

SLM02_Inspiring_Story.indd 4 2012/02/03 10:02 AM

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

puttingaction intochanging diabetes

Why did you start the Bongi Ngema-Zuma Foundation?It has always been my ambition – I never came across anybody who told me about diabetes as a child. But when you speak about it, you find that each and every family is affected by diabetes in some way.

How did your mother find out she was diabetic?My mother was not an

educated woman, she was a housewife and only went to school up to Standard 4. First she was told she had hypertension and then they investigated further and found out she had diabetes. Many people have had this happen – the underlying factor is diabetes. That’s why I encourage people to actively check their blood sugar. Whenever you go to the clinic you should get tested. What I learned from my mother is that changing her lifestyle

made her live healthier and longer. She took every little lesson she could from the clinic - you eat like this, you don’t eat like that, you take your tablets, you eat so many times a day. She made the whole family eat like that.

What makes your life sweet?I like getting people’s opinions on things, I like listening to people’s stories and visiting new places where I can learn new things.

Bongi Ngema-ZumaWe chat to Bongi Ngema-Zuma, First Lady and founder of the Bongi Ngema-Zuma Foundation.

The views and opinions expressed on this page are those of the interviewee and not necessarily those of Sweet Life magazine. Always consult a specialist before making any changes to your diet or medicine.

14

New

s & V

iews

Latest diabetes statistics:The International Diabetes Federation (IDF)recently released the 5th edition of the Diabetes Atlas, with up-to-date figures for diabetes all over the world. Here are some of those figures:

1 in 10adults will have diabetes by 2030

14.7 million people are living with

diabetes in Africa. This

number will be 28 million

by 2030 INCREASE90%a}

1,900,000estimated diabetics in south africa

The greatest number of people with diabetes are between 40-59 years of age.

of people with diabetes in africa are undiagnosed

Read more of Bongi Ngema-Zuma’s interview on www.sweetlifemag.co.za/community or find out more about the BNZ Foundation on www.bnzfoundation.org.za

“It is up to each of us to make sure everyone we know is tested

for diabetes… Once you know your number, you can change your life.”

17

SLM02_News.indd 1 2012/02/03 10:10 AM

Ask the expert:

“Effective blood pressure control is important for diabetic patients. Having both diabetes and high blood pressure packs a damaging one-two punch, increasing risks of heart disease, stroke, eye, kidney and nerve problems.”

Dr Gabaza Ngobeni, GP

Hea

lthy

Livi

ngWe all know that high blood pressure is a big risk for those with diabetes… But do you know exactly what it is, and why it’s so dangerous? Emile Scholtz explains.

10 fast facts about high blood pressure

6

18

Blood pressure is the pressure against the walls of the arteries as the heart pumps blood through them.

The risk is increased if you are overweight,

eat a lot of salt, don’t eat enough fruit and veg, don’t exercise or drink alcohol excessively. Also if there’s a family history of high blood pressure.

Healthy lifestyle changes are essential in treating high blood pressure, but medication is often necessary if you have diabetes and your blood pressure remains at 140/80mm Hg or higher.

If blood pressure remains high for a long time, it can damage the organs of the body, causing heart attacks, strokes and kidney disease.

Diabetic related conditions like retinopathy (damage to the back of eye) and nephropathy (damage to the kidneys) are more likely in people who have both diabetes and high blood pressure.

A blood pressure reading of 140/80mm Hg or higher is considered high for anyone with diabetes.

Blood pressure is higher when you’re anxious, stressed or have just been exercising.

High blood pressure itself has no known symptoms, so it can go undetected unless checked regularly. A single test can’t diagnose blood pressure – it takes a series of tests (when relaxed) for a real diagnosis. Get tested today!

Blood pressure is measured in two ways: Systolic pressure is the blood pressure when the heart is beating or contracting. Diastolic pressure is the blood pressure between beats when the heart is at rest. The systolic is written before the diastolic, and is measured in something called millimetres of mercury, for example 120/80mm Hg.

People with diabetes are at greater risk of developing high blood pressure: 3 in 10 people with Type 1 and 8 in 10 people with Type 2 diabetes develop high blood pressure at some stage.

SLM02_Healthy_living.indd 1 2012/02/03 10:13 AM

Before I went for a reflexology session, I didn’t know much about it. I knew it was more than a foot massage, but didn’t really see how pressing a few points on my feet could affect my health and wellness in any way. Reflexology, it turns out, is a therapy that uses specific finger, thumb and hand pressure techniques on the different reflex areas, or zones of the feet, to correlate with different or-gans of the body. A reflexologist can tell you a lot about your body by feel-ing for congestion and imbalances in the feet, which show up as tightness, sensitivity or grainy areas. They can also ‘read’ the feet: the shape of the feet, the valleys and peaks, and how they respond to pressure.

The South African Reflexology Society has been recognized by the medical profession, and all reflex-ologists have to register with the Allied Health Professions Council. But what does a reflexology session actually feel like? Well, at first it is a little uncomfortable. The therapist looks for areas of tension or imbalance, and these are rubbed or pressed until they loosen. It’s like having a really firm massage: not painful, but not necessarily soothing. It is deeply relaxing, though, an hour of having your feet worked on feels like a few hours of sleep, and Lulu Beyers, the therapist I went to, says she has a lot of insomniacs as patients!

Reflexology, like most alternative therapies, has to be given on a regular basis to really see the results and changes in the body – the changes are slow but can be very positive, especially when it comes to treating complications of diabetes, like numb-ness in the feet. There have been a number of studies done on diabetes and reflexology (including self-reflex-ology, like the example on the right). The studies are mainly in Korea and China, as reflexology is an accepted form of healing in the East. (It began in 2330BC in Egypt, then spread to India, and from there to China and Japan.) Many of these studies show that reflexology is helpful in improv-ing peripheral neuropathy, especially tingling sensation and pain, as well as slightly lowering blood sugar - perhaps due to a reduction in stress from the relaxing nature of the treatments - and an improvement in fatigue and mood. Whether this is because of the nurturing nature of the treatments, an improvement in blood circulation from the massaging movements of reflexology or because of the endocrine system (especially the pancreas) being activated through pressure points is still to be proven. But there is certainly no harm in having reflexology as part of your diabetes programme. Think of it as putting your feet up on the diabetic table, made up of the right medication, a healthy diet and regular exercise.

Bridget McNulty finds out what reflexology is all about, and if there’s any chance it can help those with diabetes.

Put your feet upA

lter

nat

ive

20

SLM02_Alternative.indd 1 2012/02/03 10:15 AM

Ask the expert:

“In my opinion, having time out to put your feet up and have them massaged can be good for your overall well being – and if there’s some evidence that it helps with circulation and peripheral neuropathy in diabetics then patients should give it a try.”

Andy Blecher, Podiatrist

Try this at home:

This simple self-reflexology can be tried at home. Press on each of the glands of the endocrine system (pictured below) with the base of a ball point pen for a few minutes at least once a week.

Altern

ative

21

Find a reflexologist in your area: www.sareflexology.org.za or visit Lulu Beyers in Cape Town:www.white-lotus.co.za

Pineal Gland

Pituitary Gland

Thyroid

Thymus

Adrenal Glands

Pancreas

Pressure points of the

endocrine system

L R

SLM02_Alternative.indd 2 2012/02/03 10:15 AM

46066 Colgate Total 210x148.indd 1 2012/01/30 10:14 AM

Need to make more time for your family this year? Why not do it in style and have some fun too? Claire Barnardo leads the way...

P is for playLifestyle

23

Old school

Do you remember how much fun games were when you were young? They still are! All you need is your imagination and a few bits and pieces to make staying at home together an absolute treat. Try out these old favourites:

One of the greatest gifts you can give your fam-ily and friends is your time. Simply add it to your schedule: an hour or two over the weekend to make memories together.

1.

Always check what’s in store weather-wise if you are heading outdoors for the day so you don’t get any nasty surprises.

3.

Don’t leave finding a child-friendly, cost-effective play option till the last minute. Do your research and plan ahead of time so play time is actually spent playing!

2.

There are lots of cheap and free ways to have fun. Using your creativity can turn a simple picnic into a magical adventure for the kids.

4. Don’t forget to pack!• Hat• Sunscreen• Snacks and juice• Books for the car ride• Camera for those

priceless moments

1. Hide-and-seek2. Colouring in3. Story-telling

4. Play-dough5. Tent building6. Dress up

Time it

Plan it

Weather it

Price it

SLM02_Lifestyle.indd 1 2012/02/03 10:26 AM

Life

styl

e

Ask the expert:

“Plasters are a good thing to remember, but the best thing to take along is a grandparent - and they always have a few plasters in their bag too!”

Colette von Lingeling, mother of Kei (3 years) and Erin (4 months).

24

Picnic perfect

If you’re in town, look no further than these gems for a fun (and free!) outing:

Get more inspiration here:www.jozikids.co.za or www.capetownkids.co.za

Green Point Park, Cape TownIf you haven’t already been, you’re missing out on one of the most fantastic parks in the country. It’s the perfect place for a stroll, pushing a pram or riding a bicycle. There’s also an outdoor gym and play parks with top equipment to keep the kids entertained.

Emmarentia Dam, JohannesburgIf you’re looking for the urban version of outdoor fun then head to Emmarentia Dam for the day. Right next to the Joburg Botanical Gardens, the dam is not only a dog’s best find for a walk and a swim, but also the perfect place for families to picnic, braai and relax.

Durban Botanic Gardens, Durban The Botanic Gardens are a super option when looking for a place to go. The park is the perfect spot for a family picnic, with its lake full of ducks and the orchid house to explore. And as always, the tea garden is perfect for an afternoon cuppa and a toasted sarmie.

Not sure what to eat on your picnic?Try out our pea and potato salad (pg.36) with a big green salad and some cold chicken. Delicious!

At: Olifants Road, EmmarentiaOpen daily: sunrise to sunsetGet in touch: 011 712 6600

At: Granger Bay Boulevard, Green Point Open daily: 7am to 7pmGet in touch: 021 400 1111

At: John Zikhale (Sydenham) RoadOpen daily: 7.30am to 5.15pmGet in touch: 031 309 1170

SLM02_Lifestyle.indd 2 2012/02/03 10:26 AM

Gero yoghurt is in a class of its own. It is fat free and sugar free, with a mild, smooth creamy taste and clean after taste. The special flavour and characteristics of Gero comes from the unique Abkhazian culture. The Gero range has been refreshed, with new exciting flavours and new packaging design. Look out for the new range, 100 ml x 6, 175 g and 1 kg packs. Plain Gero is the favorite, with 3 fruit flavors, Goji berry, Strawberry and Exotic berries and 3 flavoured yogurts, with no fruit, Strawberry, Vanilla and Cranberry. The 300 ml drinking yoghurt is only available in Gauteng. All Gero products are fat free and sugar fee and contains no Aspartame.

Gero originates from Abkhazia, situated between the Caucasus Mountains and the Black Sea, in the former Soviet Union. The people live to an exceptionally old age. To attain the age of 100 to 110 is not unusual. What is more remarkable is the amazing physical strength and quality of life these elderly people have. Researchers discovered that they consume a traditionally, locally produced yoghurt every day. This yoghurt is made from a culture containing a unique composition of lactic acid bacteria, called Abkhasian culture.

Gero has a low GI, which means it is slowly absorbed and gives consumer a feeling of satiety for longer after intake. Gero is good for the whole family, as well as for Diabetics, people on diet or those who choose a healthy lifestyle. It contains the nutrients required to maintain a healthy body.

Dessert or dessert sauceBreakfast – with cerealSalad dressingMeat marinadeA travel snackIngredient in sauces; baked dishes; sorbets and ice-cream; smoothies and drinksReplacing cream in creamy soups, dips, etc.Replacing sour cream over baked potatoes

Diabecinn™ – a unique water-based cinnamon extract (ZN112) for people with sugar imbalance.

For sugar imbalance and high cholesterol levels.Increases insulin sensitivity.Potent natural anti-oxidant.Safer than long term use of ground cinnamon.Highly concentrated and easy to use.Clinically proven to correct sugar imbalances, to decrease triglycerides by 23-30%, LDL cholesterol by 7-27% and total cholesterol by 12-26%*.

The product range includes: www.diabecinn.co.za

“This is my premium supplement of choice”

Dr Geert Verhelst - M.D., Author of “Suiker en Zoetstoffen” (Sugar and sweeteners),; “Groot Handboek Geneeskrachtige Planten” (Vademecum on Medicinal Plants), Scientific Consultant to OTC Pharma International

SUGAR IMBALANCEIS TOO SERIOUS TO IGNORE!

Diabecinn™ is available at Health Shops, Pharmacies, Dis-Chem, Clicks, Pick n Pay, Medi-Rite and Springbok Pharmacy.Web: www.otcpharma.co.zaEmail: info@otcpharma.co.zaTel: 0861 998 880* Reference available on request.

If your doctor keeps telling you to get active but you’re not sure what kind of exercise to do, why not go for a walk?

Walking is one of the easiest ways to get fit because you need very little preparation – we all know how to do it! Studies have shown that people with Type 2 diabetes who walk daily are able to store sugar and burn fat more effectively. The result: better glucose control and weight loss.

That’s not all. Because walking is relaxing it lowers your blood pressure. This decreases your risk of heart disease. At the same time fitness, lung capacity, stamina and mental alertness are all improved.

Still not convinced? It can even make you happier: walking is an excellent way to naturally boost your mood.

24

A walk in the parkDo you want to know how to lose weight, feel better and control your blood glucose levels the easy way? Nicole McCreedy says: take a walk!

Work It O

ut

Beginners

Because you don’t need special equipment, walking is ideal for beginners. A pair of well-fitting trainers will do the job. The International Diabetes Federation (IDF) recommends

29

SLM02_Work_It_Out.indd 1 2012/02/03 12:07 PM

Wor

k It O

ut

30

30 minutes of brisk walking daily as part of a healthy lifestyle programme to manage diabetes. However, every journey begins with a single step. Start slowly with 5 or 10 minutes per day and try to add 5 to 10 minutes to your programme weekly.

What is the best technique? Watch your posture. Walk tall. Back straight. Look ahead and keep your chin parallel to the ground. Shoulders should be relaxed. Gently tighten your stomach muscles and tuck your pelvis in to bring it in line with your upper body. Feet must make contact with the ground heel first and then push off with the toes.

Need extra motivation? Use a pedometer, a small device that clips onto your waistband, to track the total steps you take during the day. With your pedometer at hand, find ways to activate your day as much as possible: walk the dog, window shop, use the stairs instead

of the lift or walk to visit a neighbour. The end goal is 10,000 steps a day, but anything over 5,000 is a good start!

Advanced/Adventure

Want a challenge? Head off-road: go trail walking or hiking. Keep these points in mind when you’re going for an adventure walk: • Be wise. Hike in a group and choose

your route according to the least fit person in your group’s abilities. Tell someone where you are going and when you will be back.

• Be prepared. Hiking requires some planning. Pack enough water for the trip to ensure that you stay hydrated, and take something sweet in case your blood sugar goes low. Avoid blisters by not wearing new shoes, and take plasters just in case. Protect yourself from the sun with a hat and sunscreen.

• Be aware of your surroundings. Check the weather forecast, learn about the route and take a map.

• It is important to balance enthusiasm and common sense when beginning an exercise programme.

• Have a pre-exercise examination by your GP. This may include a stress test for patients over the age of 35 or who have had diabetes for over 10 years.

• Discuss with your doctor whether or not your insulin dosage needs to be adjusted.

• Choose an insulin injection site away from exercising muscles.

• Eat a snack approximately 15 to 30 minutes before exercise, and again every 30 minutes during exercise. Choose a snack that contains slowly absorbed carbohydrate (i.e. low GI).

• Drink enough liquids before, during, and after exercise to prevent dehydra-tion, which can upset your blood sugar levels.

• Test your blood sugar before, during, and after exercise to figure out your body’s typical response to exercise.

“Be sure to keep some juice or sweets on hand in case your blood sugar goes low.”

Ask the expert:Dr. Zaheer Bayat, Endocrinologist

Diabetic tips for walking:

SLM02_Work_It_Out.indd 2 2012/02/03 12:07 PM

Ask the expert:

• Wear well-fitting shoes that fit you comfortably: at least 15mm length ahead of the longest toe and no rubbing at the heel. Try on new shoes, with socks, in the afternoon when your feet are at their biggest.

• Invest in good socks. Diabetic socks are made so that they don’t cut off circulation around the ankle.

• Check your feet after each walking session for cuts, blisters, hot red spots or abrasions.

• Blisters, hot spots, breaks in the skin or blood flow problems to the feet may go undetected; foot numbness could also be present without your being aware of it. These need to be checked and treated by a podiatrist.

Anette Thompson, Podiatrist

31

Work It O

utGet moving

Walking is the most popular and recommended form of exercise, and it’s plain to see why. It can be fun, relaxing and a great way to unwind with people. You can do it practically anywhere and it’s a good excuse to visit new places. Best of all, anyone can do it and it’s great for your health. Start today and take a few steps in the right direction...

“Go for a check-up with your podiatrist so that you know the status of your foot health.”

Additional contributing podiatrists: Louise Stirk and Janine Smith from Anette Thompson & Associates

SLM02_Work_It_Out.indd 3 2012/02/03 12:07 PM

Goo

d Fo

od

Great meal ideas

Mrs BudgetEvery rand counts, and even though those fancy ingredients sound good, I know I have to make it to the end of the month.

Miss FoodieI love making food that's interesting and delicious. I know I spend more than I should, but the result is always good!

Want to know what to cook for dinner? Look no further! With the help of our clever cooks, we've turned these three staples into delicious meals.

Our pair of cooks have whipped up food that’s easy to make, packed full of healthy ingredients and, best of all, really delicious!

staple

1Beef

staple

2Potatoes

staple

3Peas

Meet the cooks:

34

SLM02_Good_Food.indd 1 2012/02/03 10:38 AM

R50average cost:serves: 4

R75average costserves: 4

Ginger garlic beef

Spicy beef wraps and sambal

proteinenergy

31g

protein

2108kJ

energy

24g

carb

12g

fat

51g

carb

20g

fat

2 Tbsp (30ml) canola oil8-10 small pickling onions, peeled2 cups (500ml) diced pumpkin2 Tbsp (30ml) grated ginger3 garlic cloves, chopped1 red chilli, seeds removed and chopped2 tsp (10ml) dried origanum2 bay leaves2 Tbsp (30ml) tomato paste400g stewing beef, fat removed4 carrots, peeled and chopped6-8 black peppercornsSalt to taste1 can tomato onion mix1½ cups (375ml) beef stock

Heat oil and fry onions, pumpkin, ginger, garlic, chilli, origanum and bay leaves for a few minutes. Add tomato paste and cook for a minute.Stir in stewing beef and carrots, and mix together well.Add peppercorns, salt, tomato onion mix and beef stock, and cook with a lid on for 35-45 minutes over a low heat.

3 Tbsp (45ml) canola oil2 onions, chopped2-3 garlic cloves, crushed1 Tbsp (15ml) chilli powder1 Tbsp (15ml) ground cumin1 Tbsp (15ml) dried origanum1 tsp (5ml) ground coriander400g stewing beef, fat removed1 cup (250ml) beef stockJuice of one lemon1 can (400g) tomato and onion mix2 peppers, seeds removed and sliced 1 can kidney beans, drained and rinsed4 whole wheat wraps

Chop beef into 1cm cubes. Heat the oil over low heat and fry onion, garlic, chilli powder, cumin, origanum and coriander until soft and fragrant. Add beef and fry for a minute. Stir in stock, lemon juice and tomato onion mix and simmer for 30 minutes. Add peppers and kidney beans and simmer for an extra 10-15 minutes. Serve spooned onto wraps with tomato, onion and coriander sambal, mixed leaves and a spoonful of plain low-fat yoghurt.

per portionper portion

35

1257kJ 25g

SLM02_Good_Food.indd 2 2012/02/03 10:38 AM

R20average cost:serves: 4

1/3 cup (80ml) reduced fat mayonnaise Juice (30ml) of ½ lemon ½ onion, finely choppedPepper to taste16 baby potatoes1 cup (250ml) spinach, finely sliced 1 cup (250ml) peas 3 eggs, hard boiled, peeled and sliced

Mix mayonnaise, lemon, onion and a little pepper together.Scrub potatoes and boil until cooked, then drain and add mayonnaise mixture and spinach and mix well. Pour boiling water over peas in a bowl for 1-2 minutes to cook. Drain and mix in with potatoes and egg. Serve as a side dish with a small portion of protein and a large green salad.

Roast vegetable and pea frittata

2 Tbsp (30ml) canola oil½ onion, finely chopped1½ cups (375ml) cooked mixed roast vegetables (peppers, baby marrows, butternut, baby potatoes) – perfect for using up leftovers1 cup (250ml) defrosted peas2 tsp (10ml) curry powder8 large eggs, beaten2/5 cup (100ml) feta, diced

Preheat oven to 200°C.Heat oil in a non-stick, ovenproof pan. Add onion and fry until soft and just golden.Add roasted vegetables and peas, curry powder, salt and pepper.Mix eggs and feta together and pour into the pan. Leave to cook over a medium heat until ¾ cooked through.Place in the oven and leave to cook through. Cool slightly, slice and serve with a large mixed salad.

36

Pea and potato salad

proteinenergy

35g

carb

11g

fatper portion2108kJ 11g

average costserves: 4

R40

18g

protein

1025kJ

energy

14g

carb

20g

fat

per portion

SLM02_Good_Food.indd 3 2012/02/03 10:38 AM

R25average cost:serves: 4

4 large potatoes, scrubbed well1½ cups (375ml) broccoli, finely chopped½ onion, finely chopped½ cup grated cheddar cheeseSalt and pepper to taste

Preheat oven to 180°C.Cook potatoes in boiling water until cooked through, then drain and set aside. Slice a lid lengthways off the potatoes and carefully scoop out the soft centre, making a boat. Add a little salt and pepper and mash potato well. Boil water and cook broccoli until half cooked, then drain and stir broccoli, onion and cheese through the mashed potato.Spoon mixture into potato boats and bake for 25-30 minutes or until cooked through. Serve with gem squash.

Potato, cauliflower and haddock soup

2 Tbsp (30ml) canola oil2 garlic cloves, crushed4 leeks, washed and finely sliced2 cups (500ml) milk2 bay leaves2 Tbsp (30ml) chopped thyme200g smoked haddock fillet4 cups (1L) chicken stock, hot1 medium cauliflower, chopped4-5 potatoes, peeled and diced Salt and pepper, to taste

Heat oil in a large saucepan and sauté leeks and garlic until soft, but not coloured.Add milk, bay leaves, thyme and fish for 8-10 minutes, or until fish is cooked through.Remove skin from fish and flake. Keep warm. Add stock, cauliflower and potatoes to simmering milk and cook until tender. Blitz until smooth and season.Serve scattered with flaked fish and fresh parsley.

Baked stuffed potatoes

proteinenergy

51g

carb

5g

fatper portion1180kJ 10g

average costserves: 4

R55

25g

protein

1864kJ

energy

65g

carb

11g

fat

per portion

SLM02_Good_Food.indd 4 2012/02/03 10:38 AM

R20average costserves: 4

1 cup (250ml) low fat milk1 egg1 cup (250ml) wholewheat flour4-6 pears, peeled, cored and halved (grate 1)4-5 cups water1 cinnamon stick1 Tbsp (15ml) mixed spice3-4 peppercornsJuice and peel of 1 lemon2 Tbsp (30ml) castor sugar

Place 5 peeled pears and 1 grated pear in a pot. Add water, cinnamon, mixed spice, peppercorns and lemon and simmer for 30-40 minutes or until cooked through. Whisk together milk and egg, then slowly add flour, whisking till smooth. Spoon batter into a hot, lightly oiled pan so that it just coats the base of the pan. Cook pancake on both sides. Continue till all batter is used.Slice pears and heat in pan, then remove from heat, sprinkle with castor sugar and toss to coat.Serve pears in pancakes with a spoonful of plain low-fat yoghurt.

38

Pancakes with poached pears 9g

protein

1259kJ

energy

60g

carb

8g

fat

per portion

If you’re watching your weight and carb intake, don’t have carb at dinner – just protein and veg – and then a pancake for dessert!

Top tip:

SLM02_Good_Food.indd 5 2012/02/03 10:38 AM

C M Y CM MY CY CMY K

Step 1Place 400g of defrosted fish fillets on a baking tray. Add a packet of drained pimento olives and mini Italian tomatoes.

Step 2Drizzle with a little oil and lemon juice, sprinkle with mixed herbs and bake according to packet instructions.

Step 3Serve fish with a salad made up of PnP four season salad pack and PnP Italian, Greek or Cheese Salad Mate and 1/2—1 cup of brown rice.

+ + + +

Health tips• Usingomega-3richoilyfishinthisrecipeishighlyrecommended.Youcangetsalmon fillets,whicharepre-frozenorgetthemfreshfromthefishcounter.Thefattyacidsfound insalmon,pilchards,sardinesandherrings,ifeaten2-3timesaweek,canhelptoreducetheriskofheartdisease.

• Boostthenutritionalvalueofthesaladwithcarrots,cucumber,peppersandbaby tomatoesandthisisafabulousmealforanyhealthyweightlossplan.

Get it toGetherMediterranean-inspired fish dinner Serves 4

Roast butternut and feta saladA tried-and-tested guy-friendly salad option

Recipes and images courtesy of Fresh Living magazine.

Serves 4

Step 1Preheat the oven to 180°C. Toss a bag of PnP diced butternut in a little olive oil and seasoning. Roast for 20–30 minutes or until cooked through. Leave to cool slightly.

Step 2Toss a bag of mixed salad leaves and rocket together.

Step 3Dice half a tub of PnP Danish feta and toss with butternut, mixed salad leaves and 2 Tbs PnP roasted seeds together with a little Verlaque salad splash and serve.

++ +

Health tips• Thissaladcanbeamealinitselfasithasprotein,fromthefeta,carbohydratesfromthe butternutandalittlefat.Toboostthemonounsaturatedfatcontent,addinsomesliced avocado–deliciousandgreatfortheheart.

• Didyouknowthatasapersonwithdiabetes,thereisnosuchthingasadiabeticdiet!Peoplewithdiabetesshouldfollowthesamehealthyeatingguidelinesrecommendedforthegeneralpopulation.Infact,havingsomeonewithdiabetesinthefamilycanoftenleadtoahealthywayofeatingforthewholefamily.

Contact Pick n Pay’s dietician at the Health Hotline with your nutrition-related queries. Also go to www.pnp.co.za/healthcorner and chat to Terry Health Guru on the Pick n Pay Facebook page.

If you love fast food or find yourself too busy to sit down and eat a proper meal, this cookbook is for you. The authors are aiming for ‘optimal, not perfect nutrition’, which means they recognise the way many people eat and want to show that small changes can make a big difference. The book has sug-gestions for breakfast, lunch, dinner and smart snacking, with nutritional information for all but the breakfast recipes. It also has a section on por-tion distortion and how to turn fast food into a balanced meal - and an excellent section on how to shop for a week of healthy eating. All in all, a very practical, informative book.

Want to whip up a diabetic feast? Here are two of our favourite cookbooks specifically for people with diabetes:

What we’re reading…

This low GI cookbook offers an impressive 230 recipes that have been tried and tested and are suitable for diabetics. It’s divided into very specific sections, like protein options, starchy dishes, vegetables and salads (that you can combine into meals) and there’s everything from breakfast dishes and drinks to soup, sauces, bread, scones and rusks, muffins and even crumpets, pancakes, cakes and tarts! There’s also a very informative introduction with all kinds of tips and handy hints about food and diabetes, including meal planning and a shopping list. My only complaint is that there are no photographs of the delicious sounding food!

Fast Food for Sustained Energy by Gabi Steenkamp RD (SA) and Celynn Erasmus RD (SA).

South African Cookbook for Diabetes & Insulin Resistance 1 by Hilda Lategan

Boo

ks

42

Send your full name and phone number, as well as the name of the book you want to win to:

Email win@sweetlifemag.co.za

Post PO Box 12651, Mill Street, 8010, Western Cape

WinOne of 3 copies of each book!

SLM02_Books.indd 1 2012/02/03 10:43 AM

Kids

Ask the expert:

“Children with diabetes often feel isolated because the emphasis is placed on ‘you must’ or ‘you can’t’. The emphasis should be shifted to ‘you can’ and ‘you may’ - with the right support.”

43

Just for kids! Word search:Be a diabetic detective and find the 10 hidden words. They can be backwards, forwards, up and down or diagonally… Can you find all ten?

ANSWERS: diabetes / insulin / pancreas / carbohydrate / low / sugar / glucose / diet / injection / high

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Support groupsHere are some support groups specifically for children with diabetes:

Youth With Diabeteswww.youthwithdiabetes.com

Dia Bear Club www.diabear.co.za

Sugarbabe Foundation sgrbbfoundation@gmail.com

Red Cross Children’s Hospital021 658 5035

Get health

tips for kids

& adults at:

www.pnp.co.za/

healthcorner

Lyn Starck, Diabetes Nurse Educator

www.sweetlifemag.co.za/kids

Download this colouring in

picture at:

SLM02_Kids.indd 1 2012/02/03 11:07 AM

Just

Dia

gnos

edBlood 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.

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!

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.

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.

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.

An A to Z of all you need to know if you’ve just been

diagnosed with diabetes:

Always have your medication handy. No matter where you

are or what you’re doing.

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.

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.

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.

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.

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SLM02_Just Diagnosed.indd 1 2012/02/03 11:21 AM

Just Diagnosed

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.

Obvious symptoms of diabetes include: constant thirst, needing to urinate all the time, constant hunger, extreme tiredness and blurry vision.

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.

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.

Unless you take control of your diabetes, it will take control of you. Don’t let it become the defining point of your life.

Wholegrains should be a big part of your diet. They’ll keep you and your heart healthy.

You are the most important part of your diabetes care programme. Treat yourself well!

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.

Regular check-ups with your doctor are

a must. You can’t afford to ignore

any kind of illness, wound or infection.

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.

Vegetables are a diabetic’s best friend. Make sure you

eat fresh veggies and some fruit, every single day.

eXtra care should be taken any time you feel unwell. Don’t push yourself if you

don’t feel 100%.

Zzzz… Make sure you get enough sleep.

An A to Z of all you need to know if you’ve just been

diagnosed with diabetes:

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SLM02_Just Diagnosed.indd 2 2012/02/03 11:21 AM

Hum

our

46

One of the first ways of earning your stripes as a third year med student is by ‘catching’ babies. A term I never really understood until a week ago. It was 8pm and a line of expectant moms entered the hospital like pregnant fairies. I was already sleep deprived and the walls took on a different colour every time I walked down the corridor… The later it got, the more neon they became. I hadn’t eaten in days and my feet ached. I was fantasizing about menus instead of medical charts, with KFC chicken wings orbiting my head.

Luckily, the nurses were behaving like the South African Rugby team - on a good day. Babies were being passed left, right and centre. My colleague and I were assigned to a patient who was pretty familiar with the procedure. It was her 7th pregnancy. She was on the limit of the bed’s loading capacity – pushing 156 kg, baby excluded – and hadn’t been for a single check-up during her pregnancy so we didn’t know what to expect. But she seemed pleasant enough. While the other ladies bellowed in pain for Panado, our patient didn’t show an inkling of discomfort. Perhaps that was a sign?

It was 4am. The tea trolley came round and I offered my patient a cup of tea before the big push. But it turned out there was no push. As I turned my back to pass her the cuppa, I heard a giant sneeze and out came the baby, almost bungee jumping off the side of the bed.

Whatever happened to ‘crouch, touch, pause, engage’? Panic-stricken, my friend and I tried to rectify the situation:

clamping the cord was a start. Then a nurse, broad and strong, with language to match, came running into the room. I couldn’t work out whether she

was more concerned with the mess that the patient had made, or the baby.... Personally I think she would forever be cross

about the cold cup of tea, sitting to one side, wasted.

The baby, we called him Rooibos, was born healthy and strong. And I wear my baby catching stripes with a smile.

Diana Griffiths learns a new skill at the hospital...

Catching babies

SLM02_Humour.indd 1 2012/02/03 11:27 AM

GOING BEYONDTHE EXPECTED IN

DIABETES MANAGEMENT

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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61077 Corp Sweet Life.indd 1 2012/01/27 11:12 AM