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interesting facts and all you need to know to live a sweet life with diabetes.

A fresh

Issue 01Summer 2011

www.sweetlifemag.co.za

LifE can bE SwEEt, with diabEtES

NOV_Cover.indd 1 2011/10/24 2:18 PM

As the number one blood glucose meter brand in South Africa1 and in the world2, Accu-Chek® is committed to enabling people with diabetes to better manage their condition, whether through structured daily testing or its comprehensive range of diabetes management support tools and educational programmes.

Accu-Chek’s innovative range of solutions, from blood glucose monitoring through data management, to insulin delivery systems and advice, is tailored to the individual needs of people with diabetes. For more information refer to your Healthcare Professional.

Call: 080-34-22-38-37 or visit www.diabetes.co.za1. IMS Audit,TPM and Hospital Audit Nov 2010 review, march 20102. Boston Biomedical Consultants, INC Worldwide Q3:10 Diabetes products Quarterly review

Experience what’s possible

Roche Products (Pty) LTDDiagnostic DivisionPO Box 1927, RandburgToll free: 080-Diabetes (Dial 080-34-22-38-37)www.accu-chek.co.za / www.diabetes.co.za

Ref: SUP 110904

1042_Sweetli e Corporate advert indd 1 2011/10/14 2 04 PM

I can’t tell you how happy I am to be sharing our first magazine with you – this has been a dream of mine for years, since I was first diagnosed with Type 1 diabetes in 2007. I remember, at the time, needing some kind of hope that it would all be okay one day… Someone to tell me that even though it felt scary and overwhelming, it was totally possible to live a happy, healthy life with diabetes.

That’s what Sweet Life is all about. It’s not always easy (in fact, it’s sometimes really challenging), but it is possible to live a sweet life with diabetes.

In this issue you’ll meet some of the people who are going to help you do just that – our Panel of Experts. They are all leaders in their fields, and they’re here to make sure that everything we say is backed up by evidence. You’ll also meet Howza, our cover star and a shining example of someone who has not let diabetes hold him back.

But we also want to hear from you! Sweet Life is a community for everyone with diabetes, and this magazine is for you. What do you want us to write about? What information do you need? What is living with diabetes like for you? As well as the mag, we have a website, Facebook page, mobi site and email newsletter: all there for you to ask questions, share experiences and offer advice.

I look forward to meeting you in the Sweet Life community!

Bye for now,

Bridget McNulty Editor

Welcom

eAnd welcome to the very first issue of Sweet Life magazine.

03

Hello!EDITORBridget McNulty

ART DIRECTORMark Peddle

PUBLISHERClaire Barnardo

ADVERTISING SALESTessa Fenton-Wells

CONTRIBUTORSAlistair Palmer, Candice Winterboer, Caroline Gardner, Eldice Ngcobo, Emile Scholtz, Faaiza Paruk, Gareth Pike, Genevieve Jardine, Howza Mosese, Jacqui McKay, Jeannie Berg, Dr. Joel Dave, Lara Wiese, Dr. Neville Wellington, Olphina Zide, Sarah Hall, Tracey Foulkes.

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, 8001. 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 on the website or in the magazine. 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 4 for details.

NOV_Eds_Letter indd 1 2011/10/24 12 47 PM

Web www.sweetlifemag.co.za Email hello@sweetlifemag.co.za

Mobi

Postal

www.sweetlife.mobi SMS 076 108 2838

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?

Dr. Gabaza Ngobeni is a GP based in Soweto. She runs Dr Gabaza’s Healing Centre, a division of the CDE, in Soweto and is involved in a lot of community work around diabetes.

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.

Anette Thompson holds an M Tech Podiatry (UJ) & B Tech Podiatry (SA) and is the Chair of the Footwear Committee of the SA Podiatry Association.

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.

Andy Blecher is a podiatrist who is currently running the Western Cape Diabetic Foot Clinic. She is a member of the HPCSA and BHF, and is passionate about foot care.

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, Dip.LC, Diab.Ed, Nutris combines her psychology, life coaching 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

04

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look atdiabetesExpert advice delicious recipes

interesting facts and all you need o know to live a sweet life with diabetes

A fresh

Issue 01Summer 2011

wwwsweet ifemag co za

L fE can bE SwEEt with diabEtES

NOV_Community.indd 1 2011/10/24 2:12 PM

C

M

Y

CM

MY

CY

Ask

the

Die

ticia

n Carbohydrate counting is, basically, a method to work out the effect of food on blood sugar levels. All food has some effect on your blood sugar levels, but foods that contain carbohydrates will have the biggest effect. The sugar (glucose) in your blood comes from the carbohydrate (starches and sugars) found in your food. Carbohydrate in food is broken down into glucose and released into your blood within 15 minutes to 2 hours after you eat.

What is carbohydrate counting?

So you’ve heard all about carb counting but don’t know what it is?

How does it work? To start off, you need to know which foods contain carbs. Here are some guidelines:Starches: rice, potatoes, couscous, pasta, phutu, bread, biscuits, muffins, cereals and porridges.

Legumes: beans, lentils, chickpeas.

Vegetables: mealies, corn, peas, beetroot, pumpkin, butternut.

Dairy: Milk, yoghurt, custard and ice-cream

Fruit: All fruit, dried fruit, tinned fruit and fruit juice

Sauces: some salad dressings and thickened sauces and soups.

Sugary food: sweets, jam, honey, jelly, fizzy drinks, chocolate.

As you can see, most foods contain carbohydrate! Carb counting teaches what a serving of carbohydrate is. When deciding which carb to eat, go for the healthier types like wholegrains, fruits, low fat dairy and vegetables. Avoid unhealthy carbs like junk food. If you eat a balanced diet, your blood sugar will thank you!

“I have a four-year- old daughter with diabetes, and really need to know more about diabetic snacks and lunchbox meals.”Shantely Thring

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:

Ask the expert:Genevieve Jardine

here are some great snack ideas:100ml low fat flavoured yoghurt

A fruit (apple or small orange)

½ a cup of screw noodles with tomato sauce

2 tablespoons raisins

1 small low GI muffin (preferably homemade)

3 cups of popped popcorn

06

NOV_Ask_the_Dietician.indd 1 2011/10/24 2:23 PM

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

Par

tner

s

Dear Christelle,Thanks for your very important question. The partners of people with Type 1 diabetes are an often-ignored group! There is so much informa-tion for you to absorb and remember, along with the frustration of not being allowed to nag when you really should. The line between overbearing mothering and gentle reminding is a fine one, and partners often find it exhausting to balance.

The fear of dealing with diabetic emergencies is very real, but remember this: the best way to cope with any emergency in life is to be prepared. Low blood sugar is probably the most common emergency to be aware of, so my best advice is to try to avoid a hypo crisis by managing it early and safely: know what symptoms to look for, and always have snacks available. Lara Wiese, Health Coach.

“I ’d never spent any length of time with a diabetic until Gareth and I started

seeing each other. Because of how well he seems to manage it, it’s easy to forget he’s diabetic… My question is: what can I do to help him when his blood sugar goes low? As his wife, it’s hard to feel helpless.” Christelle Pienaar

Ask the expert:

“Christelle has recognised the most important issue in living with a person who has diabetes: it is a family concern. It involves all the people in the home or relationship. That said, the patient himself is the key person accountable for his wellbeing.”

Jeannie Berg, Diabetes Nurse Educator

Are you the partner of someone with diabetes? This is your space…

Symptoms of...

Snacks tobalance out a low...

Symptoms of...

Shaky, sweaty, irritable, hungry, tired, confused or lightheaded.

Unconsciousness, convulsions, inappropriate behaviour or speech and excessive sweating.

mild to moderatehypoglycemia:

severe hypoglycemia:

Do:

Do:

Give a small snack and test after 15 minutes.

Don’t hesitate - use a glucagon emergency kit or call an ambulance!10177 from a landline, 112 from a cell.

1 slice of bread with

peanut butter

8 dried apricot halves

4 Super C’s

or

small apple or orange

or

or

or

08

NOV_Partners_Corner.indd 1 2011/10/24 2:52 PM

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

Insp

irin

g

How long have you been diabetic?Since 2003 – 8 years now. I was 21 at the time. I was actually introduced to diabetes from a very young age because my father had Type 2 diabetes, but I was very ignorant – I didn’t know what it was until I got it. But I think the younger you are, the easier it is to adapt your life.

What was your diagnosis like?You know, all the symptoms kicked in – loss of weight in a very short space of time, dehydration, constantly going to the toilet.

I didn’t understand what was going on. When you lose weight like that you instantly associate it with HIV/AIDS, because there’s so much awareness of that. So obviously I panicked… But I did the responsible thing and went to the doctor – that’s when I found out I was diabetic. I wasn’t exactly relieved, the doctors put the fear of God in me by telling me all the things that could happen to me. It was hard to come to terms with…. But I was scared, and I was willing to turn my life around for the sake of living longer.

I choose to live!Musician, actor, changing diabetes ambassador and Type 1 diabetic – we find out how Howza fits it all in…WORDS: BRIDGET MCNULTY PHOTOS: MARK PEDDLE

NOV_Inspiring_Story.indd 1 2011/10/24 2:48 PM

At the end of the day, the bottom line

is that you have to be responsible for your own life.

11

NOV_Inspiring_Story.indd 2 2011/10/24 2:48 PM

the day I became selfish and told myself, ‘It’s not about them, it’s about me’. If I don’t take care of myself, they’ll still be cool – I won’t. How do you balance a busy lifestyle with eating right and exercise?For me, as an artist, that can never be an easy thing – especially when I’m on tour. When you make pit stops you’re not exactly going to find healthy stuff all the time. But I try and make up for it by going to gym whenever I can. I’m not a health nut – I always say that I would never put

What’s the biggest challenge of living with diabetes?Obviously diet and exercising. I was saying to my wife the other day, as much as I enjoy going to gym, it’s never easy. You need to find a way to motivate yourself to go to gym 3 or 4 times a week – self-motivation is important to live a healthy life. Nobody likes gym, in all honesty! But at the end of the day, when you put your mind to it, you’ll end up enjoying it. I used to live a very unhealthy lifestyle – eating fast food and drinking every day. That had to change. I’m not saying be a health nut, but you need to find a way to do things moderately. If you’re going to drink, you need to drink responsibly and be aware of your sugar levels. I decided, instead, to stop drinking. But it was difficult for my friends to understand – you’re not drinking, so all of a sudden you’ve become a priest! It wasn’t easy, trust me, that was the most difficult part, especially as a youth. But at the end of

Dialogue is the most important

thing – the more we talk about it,

the better.

NOV_Inspiring_Story.indd 3 2011/10/24 2:48 PM

Inspiringmyself under that much pressure. I’m still a human being, I’m still normal, but I’m trying to deal with the situation as best I can.

How long have you been a diabetes ambassador?About two and a half years, and it’s changed my life. I was very shy about my condition, I was embarrassed to talk about it and I felt like people would judge me. But talking about diabetes is the best cure. Even if I’ve only made a difference in one person’s life, one person can change a nation. In order to lead change, change needs to start with me. For me, I believe that everything happens for a reason. I’m not just in the limelight to be famous and sell CDs – I feel that God has put me in a place where I can use this stardom to influence the youth that supports me. Dialogue is the most important thing – the more we talk about diabetes, the better.

What inspired ‘I choose to live!’- your hit diabetes anthem?I had the privilege of travelling a lot, locally and overseas, courtesy of Novo Nordisk. I started doing talks where I gave my testimony about being diabetic, and I was doing well in terms of getting the message across… but at the back of my mind I kept thinking, given that I’m a musician, the easiest thing for me is to express myself through music. At that time we had just finished our album (World Premiere) and I thought it would be nice to do a song where I talk about diabetes – that medium had never been explored before. Even though people know about diabetes, they don’t

know the details. I represent the youth and I know that music is the best medium to communicate. For me, the reason why it all went down is because of my partnership with Omen. As well as my business partner, he’s my friend first and foremost. I could have gone to any producer, but I just thought: he’s the ideal person because he understands me and can help me get this message across. My partnerships with Omen and the Soweto Gospel Choir were what made the song work.

What advice would you offer to other diabetics?I always say to people – look, I’m living with it, it’s not the end of the world. As cliché as that might sound, that’s the actual truth. I’m living a healthy, normal life with diabetes. Like I said, I don’t want to put myself on a pedestal and act like I’m perfect. I have my challenges – even though I’m an ambassador, I still have my challenges. So when I speak to the youth I try to be as open and truthful as I can, so that they can relate. At the end of the day, the bottom line is that you have to be responsible for your own life. What makes your life sweet?My daughter, Tumelo – she’s 6 months old.

Howza_SA orChanging Diabetes

Get in touch!

World Premiere is available in all major music stores.

13

@TshepoHowza

NOV_Inspiring_Story.indd 4 2011/10/24 2:48 PM

New

s &

Vie

ws

What are the most important points from your book, Say No to Diabetes?• Eat a low GL

(glycemic load) diet: learn to choose foods that release their sugar content slowly. For exam-ple, two servings of oats has the same blood sugar effect as half a serving of cornflakes, so that’s a no-brainer.

• Apples and berries are much better than bananas or raisins.

• Graze rather than gorge.

What advice would you offer a Type 2 diabetic who is struggling?You absolutely can reverse things, to the point where you have stable blood sugar, a sustainable way of living and don’t need medication – but don’t come off your drugs without talking to your doctor. If you eat a low GL diet, you will feel so much better. My only warning is: this could seriously improve your health!

What makes your life sweet?I love being in nature, especially with my family, so it’s lovely to come to Cape Town. I like to get out into a natural environment… That feeling of con-nection. Everything I enjoy comes through the body, so I need to treat my body with respect because it’s the only one I’ve got.

Patrick HolfordNutritional expert and author of Say No to Diabetes.

“Always eat protein with carbohydrate - it lowers

the GL even more.” This means having a few nuts or seeds with fruit.

Read more of Patrick Holford’s interview on www.sweetlifemag.co.za/community. WIN one of 3 copies on page 37!

Celebrate National Diabetes Month this November!

Diabetes Awareness Concert Who? Howza, Danny K, Teargas and KabeloWhat? Free testing from 8am to 11am, free concert from 12pm to 4pmWhere? Mary Fitzgerald Square, Newtown, Johannesburg

Global Diabetes WalkWhat? A 5km / 10km walk for National Diabetes MonthWhere? Port Elizabeth, Cape Town, Durban and JohannesburgWho? Run by Diabetes SA – find out more at: www.diabetessa.co.za

Bongi Ngema-Zuma Foundation walkWho? Bongi Ngema-Zuma Foundation & the Department of HealthWhat? A fun walk to promote positive diabetes awarenessWhere? Sasolburg, Free State

5 November: 19 November: 26 November:

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

NOV_News.indd 1 2011/10/24 3:04 PM

Calling all people with Diabetes

Essential support for diabetes from the experts

The supplement specially formulated for people with diabetes• Containsacombinationofvitaminsandmineralstailoredfordiabetes

• Containsprotectiveantioxidants

• DoesNOTcontainironandcopper.Thesemaycausecomplicationsinpeople withdiabetes1

Reference: 1. Haemoglobin, Wang T, Guo Z. Copper in medicine:homeostasis, chelation therapy and antitumor drug design. Curr Med Chem 2006;13(5):525-537.

Merck (Pty) Ltd. Reg. No.1970/004059/07. 1 Friesland Drive, Longmeadow Business Estate South, Modderfontein, 1645. Tel. (011) 372-5000, Fax. (011) 372-5252. DB.12.10.001

Diabion A5 advert.indd 1 2011/10/19 4:31 PM

4

Ask the expert:

“Low GI is the way to go! Whether you are diabetic, a heart patient, trying to lose weight or just want to lead a healthy balanced life, this type of diet is suitable for the whole family.”

Faaiza Paruk, Dietician

Hea

lthy

Livi

ngEveryone’s talking about low GI but do you know what it is and why it’s important? Candice Winterboer explains how to get started on your low GI diet.

10 fast facts about low GI

All facts checked by the GI Smart Club.

GI stands for Glycemic Index. It is a measure of what effect carbohydrates have on your blood sugar levels and the speed that carbohydrates are absorbed by your body.

In general, these foods are low GI favourites: wholegrain or wholewheat bread, most vegetables (except

beetroot, pumpkin and parsnips), most dairy and all legumes (like beans and lentils). Ice cream is low GI but high in fat.

Brown rice is generally lower GI and also has good fibre content – choose it over white rice every time!

If you follow a low GI diet, you will feel fuller for longer and be able to eat less without feeling hungry. Sounds like a great idea!

Anything over 70 is high GI, anything under 55 is low GI, anything in between is a medium GI.

Sweet potatoes have a lower GI than potatoes, no matter how long they have been stored or how you cook them.

Breakfast cereals like oats, barley or bran have a lower GI than Cornflakes, Rice Krispies and even Weetbix.

The GL or Glycemic Load is just as important: one number that combines the quality and quantity of the carbs in a meal. The GI plus the portion of food gives you the GL, i.e. the effect of one helping.

Pasta has a low GI when cooked ‘al dente’ (that is, still slightly chewy) but this changes the longer it gets cooked.

Tropical fruits like mango, bananas, pawpaw and pineapple have a higher GI than plums, peaches, apples and pears – watermelons and dates have the highest (i.e. worst) score.

2

6

16

NOV_Healthy_living.indd 1 2011/10/24 3:05 PM

Have you ever had a really uncomfortable thought or feeling and wished you could just let it go? Haven’t we all! Meditation teaches us to let go of negative feelings like fear and anxi-ety when they come up. As the mind relaxes, so does the body. Fewer stress hormones are carried in the blood when we feel calm, which means insulin has an improved effect on blood sugar: the calmer you are, the better your blood sugar. There’s nothing new age about it - people have been meditating for thousands of years. It has nothing to do with religious beliefs or culture either; it’s simply a practical exercise we can all use to feel more balanced and in control of our daily lives. The purpose of meditation is to calm the mind. With a peaceful mind we can tackle problems with more

energy, instead of allowing stress to exhaust and overwhelm us.

But it takes practice: meditation isn’t passive relaxation like watching

a movie, it’s a mental exercise to actively improve concentration and inner peace. When you first start to meditate, don’t feel bad if your mind feels as if it’s getting busier: you’re simply noticing how many thoughts you normally have racing around. It can be hard at first, but you’ll soon

feel a difference in your daily life simply from sitting still for fifteen minutes, so keep at it! The best time to meditate is first thing in

the morning or before bed, but take any time you can to close your eyes and be still. We can’t control what life throws at us, but we can control how we react. With a daily

dose of inner peace, you’ll be able to make the

wisest choice for your health and

happiness.

Ever wondered what meditation is all about? Emile Scholtz gives us a simple way to start.

Meditation

breathe in, breathe out

Alter

nat

ive

18

NOV_Alternative.indd 1 2011/10/24 3:18 PM

Altern

ativeSit

comfortably in a chair with your

legs together and feet flat on the floor, or sit with crossed legs on a cushion on the floor if you can. The most important thing is to keep your back straight

to stay alert.

Close your eyes and

begin moving your attention from any

noise around you to how your body feels. Scan your body from the top of your head to the tips of your

toes for a minute or two.

Your

thoughts will jump around busily, but try not to pay them any

attention. Whenever your mind starts wandering,

return to the rhythm of your breath.

After a few

minutes, move your attention to the feeling

of the breath as it enters and leaves your nostrils. It should feel slightly cooler

when you breathe in, warmer when you

breathe out.

Again, breathe

normally and ignore any

thoughts or feelings that

come up.

As you

concentrate on your breath, you’ll notice your mind becoming more

peaceful, and start feeling a natural

sense of joy.

After ten to

fifteen minutes of this quiet breath-ing meditation, open your eyes and come

back to the present.

Place your hands

in your lap or palms down

on your thighs. Find a quiet

place where you can sit alone in silence for 5 to

10 minutes.

2

3

4

6 8

9

10

11

Ask the expert:

“Stress hormones, like adrenaline and cortisol, increase blood glucose levels in the short-term and are important for our survival (‘fight or flight’). Chronic (long-term) stress appears to increase glucose levels and also block the uptake of glucose into our cells, which works against the action of insulin. This stress could be another factor, along with obesity and lack of exercise, which sets us on the road to diabetes.”

Dr. Neville Wellington, GP

It’s impossible

to stop thoughts from coming, so don’t even try. Just allow the thoughts to come and go like clouds in the sky, without judging

them good or bad.

7

Keen to get started?

Here’s a simple meditation you can try on your own:

1

Now, focus on the

rhythm of your breath, following

it gently in and out without trying to control it in any

way.

5

19

NOV_Alternative.indd 2 2011/10/24 3:18 PM

WE WANT PATIENTS WITH DIABETES

TO SUCCEED – IT IS THAT SIMPLE

www.bayerdiabetes.comSouth Africa Diabetes Helpline

0860 102 672

Bayer (Pty) Ltd, Diabetes Care Reg No: 1968/011192/07 27 Wrench Road ISANDO, 1609 PO Box 143 Isando 1600 Tel (011) 921 5055 Fax (011) 921 5188 All numbers illustrated apply to South Africa only

Bayer (reg’d), the Bayer Cross (reg’d), CONTOUR, the No Coding logo, and simplewins are trademarks of Bayer.

P-6303www. .co.za :

The Bayer CONTOUR® TS blood glucose monitoring system provides diabetic patients with a simple, winning solution.

The only glucometer with No CodingTM technology (fewer steps, avoids miscoding errors which can lead to insulin dosing errors)

Fast 8 second glucose test Only a tiny drop of blood is required

(0.6 µL) Simple insertion of test-strip into the orange test-strip port

Large display makes it easy to read the result accurately

Contact the helpline if you are interested in using Contour TS

What’s really important?Stephen Covey, author of The 7 Habits of Highly Effective People, tells a great story about time management. Here’s our version of it:

A wise teacher walked into a classroom carrying a large glass jar, a bag of sand, a bag of gravel and a bag of stones. He placed the items on his desk and, without saying anything, filled the jar with stones until he couldn’t fit

any more into it. Then he looked at the class and asked, “Is the jar full?”

“Yes!” they all replied. The teacher shook his head. He picked up the bag of gravel, poured it into the jar, and shook it around so that the gravel trickled through to the bottom of the jar. When he had emptied the bag, he asked, “Now is

it full?” One or two of the students asked, “Yes?”The teacher smiled and carefully poured the

bag of sand into the jar until it filled all the available gaps. “What about now?” he asked.The class was silent, until the professor pulled out a bottle of water from under his desk and poured it into the jar. Then they all laughed – now the jar was definitely full!

LifestyleWe all know that diabetes takes up a lot of time every day – Bridget McNulty found a few tips and suggestions on how to simplify your life.

How to simplify your life

The lesson here is that if you don’t put

the big stones in first, you’ll never be able to fit them in later.

What are your big stones?

Health, family, friends, work? Whatever they are, make time for them, so that the sand and gravel (all those little things that take up so much time in our lives) don’t take away from what’s really important.

21

NOV_Lifestyle.indd 1 2011/10/24 3:22 PM

Life

styl

e

Ask the expert:

“Routine is so important! Routine takes the guesswork out of what you should be doing when. It helps you to focus your attention on the most important tasks on your To Do list and lets you cross off, hand over or put off the things that don’t bring you closer to reaching your goals.”

Tracey Foulkes, Get Organised! (Professional organising company)

Time management

Eat the ugly frog firstSo you’ve made your To Do list and it’s filled with all kinds of things – big and small. Our advice? Pick the thing you’re dreading the most: the hardest / ugliest / most boring task, and do that before you do anything else. Eat the ugly frog first! Finishing it will give you a boost of energy for the rest of your day (and list!) and make everything else seem easier.

Smart shortcutsAn easy way to waste both time and money is to go to the shops every time you need something. Try making a new rule that one day a week is shopping day (say, Wednesday) and if something runs out before then, it has to wait till shopping day to be bought.

One of the reasons fast food is so tempting is because it’s, well, fast. Save time in the kitchen by cooking in bulk and then freezing portions of the meal for later use – small portions if it’s just for one or two of you, big portions if it’s for the whole family. Once you’ve defrosted your meal, you can simply add some fresh vegetables and hey presto! Dinner’s on the table. Plan ahead at the beginning of the week, and you’ll know exactly what to buy on shopping day.

3 top tips:

Learn to say no! If you can’t say no to people, you’ll end up taking on too much and not doing anything properly.

Do one thing at a time, and do it well.

Put your keys in the same place every day!

That’s all.

1.

2.

3.

22

NOV_Lifestyle.indd 2 2011/10/24 3:22 PM

A smart tip for beginners, especially for those with diabetes, is to exercise with a partner.W

ork

It O

ut

Believe it or not, exercise can be fun... Swimming is a simple way to keep fit and have a good time. Claire Barnardo took the plunge to find out more.

If you’re looking for a new way to get fit this summer, why not head to your local pool? Swim-

ming is one of the best full body workouts, and it develops strength and fitness levels. Swimming is also a great way to relax – especially on a hot day! – and (don’t tell anyone) it’s fun. Yes, it’s true: exercise can be fun. Here’s all you need to know to take to swimming like a fish to water…

Before you begin…

Before starting your new exercise programme, it’s important to visit your doctor for a check-up. “No advice will apply to everyone as individuals are likely to have different responses to the various types of exercise,” says Dr. Joel Dave, endo-crinologist and diabetes specialist.

“That said, make sure you start off slowly and gently increase the intensity and amount of exercise as your fitness increases.” Dr. Dave suggests not to increase your exercise time by more than 5% a week (i.e. if you start exercising 20 minutes a day, make it 21 minutes a day next week).

Type 1

If you have Type 1 diabetes, you must monitor your blood sugar before swimming, and check it regularly to see how your body is reacting to the new exercise.

Biokineticist Sarah Hall suggests that you avoid exercise if your levels are above 14mmol/l or under 5mmol/l, and rather wait till your blood sugar has stabilized. “Insulin-dependent and Type 1 diabetics may need to decrease insulin or take in more carbohydrates, especially in the form of pre-workout snacks,” she says. To avoid hypoglycemia (low blood sugar) during exercise, a person with Type 1 should also inject insulin in sites away from the muscles they use the most.

“The main concern with any exercise and Type 1 diabetics is to avoid hypos during and after exercise sessions,”says dietician Genevieve Jardine. “Exercise affects different people in different ways. For some it

Get inthe pool!

24

NOV_Work_It_Out.indd 1 2011/10/24 3:28 PM

Type 2

With Type 2 diabetics on diet or tablets alone, the risk of hypoglycemia is lower. As a new swimmer, make sure to test your blood sugar levels before and after every workout. “Even though the risk of a hypo is much less, watch for early signs of going low for at least 6-12 hours after you exercise, and carry glucose tablets, jellybeans or juice with you just in case,” says Genevieve. The main focus for Type 2s is to keep your weight in check, so snacking is not usually necessary before or during swimming. “Too much snacking or sugary drinks can cause a spike in blood glucose levels as well as hinder any weight loss,” says Genevieve. “If necessary, you can have a small snack (a fruit, ½ a sandwich, 2-3 crackers) after exercising to help prevent blood sugar levels from dropping too low.”

Low impact, moderate intensity exercise is good for people with Type 2, which makes swimming the perfect way to exercise. It’s helpful in control-ling diabetes as the muscle cells absorb glucose better, and this effect can last for a few hours. “Swimming is also less stressful on the joints, especially the feet,” says Sarah. “This helps to counteract the risk of injury for those who have arthritis or are overweight, and it improves blood flow in the small blood vessels of the hands and feet.”

Entry level workout• “As a beginner, start by getting comfortable

with being in the water,” Sarah suggests. “Either aqua jogging or aqua aerobics would be a good place to start.”

• At first, limit your swimming time to between 15-20 mins with a 5 min warm up and a 5 min cool down. Keep your breathing and hip movements fluid and smooth.

• Once your body adjusts, you can increase your time. This will allow you to monitor your blood sugar levels and change your injection site if you need to.

causes a drop in blood sugar levels and for others it may cause a spike.” Your levels will be affected by the intensity and length of the swim, your most recent insulin dose and the food you’ve eaten.

“When you start any new exercise, test often to follow the effect of the exercise on your blood sugar. People with Type 1 have to learn to balance carbohydrate intake and their level of exercise with their insulin dosage,” Genevieve cautions.

“What usually happens is that blood sugar will drop during the exercise session and may continue to drop for up to 6-8 hours afterwards.”

25

NOV_Work_It_Out.indd 2 2011/10/24 3:28 PM

Wor

k It O

ut

Ask the expert:

“Buy a good pair of goggles – they can make a huge difference in helping you to focus on your stroke. Kick from the hips and not the knees, and master breathing to each side so you don’t overstrain your neck.”

Sarah Hall, Biokineticist

Type 2 diabetics who are new to swimming can follow the same advice as that for Type 1s (i.e. 15-20 minutes with a warm up and cool down period), and those who are more fit can include faster swimming drills.

“Don’t forget to take rest periods to help keep blood sugar stable!” reminds Sarah. For example, after a 4 x 25m set, walk the length of the pool slowly before continuing with the next set. Also remember to have some glucose nearby in case your blood sugar drops too low.

Exercise can make you feel well, happy and healthy, but for it to be sustainable you need to start it the right way – with your doctor’s nod of approval!

“It is essential for all diabetics to discuss their plans for exercise with their doctors.”Dr. Joel Dave

Pack your bag:• Costume• Towel• Slip slops• Swimming cap• Goggles• Blood glucose meter• Glucose snack or juice

(in case you go low) • Water

Remember! • Don’t go into the pool

with any open cuts or infections.

• Examine your feet after leaving the pool to check for cuts, grazes or bruises.

• Aim to exercise five times a week.

• Have fun!

26

NOV_Work_It_Out.indd 3 2011/10/24 3:28 PM

Save up to 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.

Guilt-free goodiesThe Tantalize range of sugar-free, 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 Christmas gift? Get Tantalize to make up a fantastic hamper of guilt-free goodies – simply visit www.delitefoods.co.za to find out more.

50%

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Tantalize products!Enter now at:

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Delite_Food_Ad_Nov_FL.indd 1 2011/10/24 5:12 PM

Goo

d Fo

od

What’s for dinner?

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! We've taken three staple ingredients and with the help of our two cooks, have made six nutritious meals.

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

staple

1Chicken

staple

2Brown rice

staple

3Spinach

Meet the cooks:

28

NOV_Food.indd 1 2011/10/24 4:15 PM

R40average cost:serves: 4

R75average costserves: 4

Chicken sishebo

Moroccan spiced roast chicken and sweet potato wedges

26g

protein

1862kJ

energy

27g

protein

2025kJ

energy

25g

carb

16g

fat

20g

carb

16g

fat

2 Tbsp (30ml) oil1 onion, chopped2-3 Tbsp (30-45ml) curry powder2 garlic cloves, crushed1 packet (500g) mixed chicken pieces, skin removed3 large carrots, peeled and chopped1 large sweet potato, washed and chopped1 green pepper, chopped1 can tomato and onion mix½ chicken stock cube in 2 cups (500ml) warm water3 Tbsp (45ml) lemon juicePepper

Heat oil in a large pot. Fry onion, curry powder and garlic until soft. Add chicken and fry to brown (about 5 minutes).Add carrots, sweet potato, green pepper, tomato onion mix and stock. Cover and cook for 30-40 minutes, or until cooked through.Add lemon juice and a little pepper, and serve with chopped tomatoes and onion.

2 Tbsp (30ml) ground cumin1 Tbsp (15ml) ground coriander1-2 red chillies, finely chopped2 garlic cloves, crushed1 Tbsp (15ml) ginger, peeled and grated3 Tbsp (45ml) oil¼ cup (60ml) lemon juice3 Tbsp (45ml) thyme, choppedJuice and grated peel of 1 orange, about 100ml6-8 chicken thighs1-2 sweet potatoes, washed and chopped1 cup (250ml) chicken stock6 baby marrows, chopped6 patty pans, halved

Preheat oven to 180°C.Mix cumin, coriander, chilli, garlic, ginger, oil, lemon juice, thyme and orange (juice and peel) together. Place chicken and sweet potatoes in an ovenproof dish, then toss in the spiced mix. Add stock and roast for 20 minutes. Add baby marrows and patty pans and cook for another 15-20 minutes or until cooked through.

per portionper portion

29

NOV_Food.indd 2 2011/10/24 4:15 PM

A wide range of hand made sugar free Belgium chocolates with assorted fillings, sugar free Belgium chocolate bars, sugar free meringues, sugar free peanut brittle, sugar free dipped marshmallow and a variety of other sugar free confectionary.

Isomalt and maltitol are sweeteners that have a low caloric value and a slow glycemic response and products containing these sweeteners are beneficial for people on a low carb diet. Isomalt and maltitol also have the added benefit of being “tooth friendly” meaning they do not promote dental cavities.

ProductsB enefits

orella Indulgences products are made with maltitol and isomalt, so are completely sugar free and are suitable for diabetics and health conscious people alike.

For any enquiries please contact us on: Tel: 011 705 1775

Cell: 082 607 0718

Email: sorella@live.co.za

Fax: 011 465 4561

Sorella_Ad_Nov_FL.indd 1 2011/10/24 5:14 PM

R20average cost:serves: 4

R60average costserves: 4

2 Tbsp (30ml) oil1 onion, chopped2 garlic cloves, crushed2 bunches spinach, cleaned and chopped 1 packet (300g) green beans, stalks removed2 Tbsp (30ml) lemon juicePepper

¾ packet (375g) wholewheat pasta 1 Tbsp (15ml) oil1 onion, finely chopped3 Tbsp (45ml) thyme2 garlic cloves, crushed 6 tomatoes, chopped6 back bacon rashers, fat removed and diced1 bunch spinach, ribs removed and finely chopped1/3 cup (80ml) low sodium chicken stock 2 Tbsp (30ml) lemon juice¼ cup (60ml) reduced fat creamPepper

Heat oil in a pan and fry onion and garlic until soft.Add spinach, beans, lemon juice and a pinch of pepper, and fry for about 5 minutes or until cooked through.

Serve with brown rice.

Cook pasta in boiling water until just al dente, then drain and set aside. Heat oil in a pan and fry onion, thyme and garlic until soft.Add tomatoes and bacon and fry for 5-8 minutes. Add spinach, stock and lemon juice, and simmer until thickened. Stir in cream and cook for a few minutes. Add pepper to taste. Toss sauce through pasta and serve with a salad.

Spinach side dish

Creamy tomato, bacon and spinach pasta

7g

protein

584kJ

energy

15g

carb

8g

fat

21g

protein

2034kJ

energy

85g

carb

11g

fat

per portion

per portion

31

NOV_Food.indd 3 2011/10/24 4:15 PM

R25average cost:serves: 4

¾ cup (180ml) sugar beans3/5 cup (150ml) brown rice½ cup (125ml) lentils5 cups (1.25L) water3 Tbsp (45ml) oil1 onion, chopped3 garlic cloves, crushed2 chillies, finely chopped5 tomatoes, chopped3 Tbsp (45ml) lemon juice1/3 cup (80ml) coriander, chopped

Rinse beans, place in a large pot of cold water and leave to soak overnight. Drain beans and return to the pot, cover with water and a lid, and bring to the boil. Cook for 5 minutes, then remove from the heat, cover and allow to soak for 1 hour. Drain.Pour rice, lentils, beans and water into the pot and bring to the boil. Reduce heat, cover and simmer for about 35-45 minutes or until cooked through. Drain and set aside. Heat oil in a pan and fry onion, garlic and chilli until soft. Add tomatoes and lemon juice and fry for 10-15 minutes. Add rice mix to heat through, and stir in coriander.

Savoury rice and lentils

Egg fried rice

R45average costserves: 4

2 Tbsp (15ml) oil2-3 garlic cloves, crushed 1 chilli, finely chopped (optional)1 Tbsp (15ml) ginger, grated 2 large carrots, grated 4-5 spring onions, chopped5 baby marrows, grated 3 Tbsp (45ml) lemon juice2 ½ cups (625ml) cooked brown rice (2/3 cup raw rice)2 Tbsp (30ml) low sodium soya sauce2 large eggs, beaten

Heat oil in a pan and fry garlic, chilli, ginger, carrots and spring onions for 3-5 minutes.Add baby marrows and lemon juice and fry for another 2 minutes. Mix in cold rice and soy sauce and stir-fry to heat rice. Remove rice from pan. Add eggs to pan, scramble quickly.Add cooked rice and vegetables, mix well and serve.

19g

protein

1768kJ

energy

61g

carb

12g

fat

7g

protein

923kJ

energy

33g

carb

7g

fat

per portion

per portion

32

NOV_Food.indd 4 2011/10/24 4:15 PM

Banana and buttermilk soft serve

R15average costserves: 4

4g

protein

734kJ

energy

42g

carb

1g

fat

5 large bananas, peeled, sliced and frozen1 cup (250ml) buttermilk, chilledHundreds and thousands, for serving

Peel and slice bananas, then freeze.Place frozen bananas and buttermilk in a blender and blitz until smooth (the consistency of soft serve ice cream).Top with hundreds and thousands, chopped nuts or strawberries, and serve immediately.

per portion

33

NOV_Food.indd 5 2011/10/24 4:15 PM

Recipe and images courtesy of Fresh Living magazine.

Step 1Cook 2 handfuls of PnP baby potatoes until tender. Cool and halve.

Step 2Spoon fat free or low fat PnP fat free plain yoghurt into a bowl and stir in some roughly chopped fresh herbs such as chives, parsley and a small bunch of spring onions.

Step 3Using a fork, flake PnP hot smoked salmon or peppered mackerel.

Step 4Toss ingredients together, season, add a squeeze of lemon and serve as a deliciously healthy light meal with steamed vegetables or a rocket or baby spinach salad.

+ +

Serves 2

Health tips• Becarefulwithfats—Toomuchfatinyourdietparticularlysaturatedfat,canincreaseyourbloodcholesterollevelswhichcanincreaseyourriskofdevelopingheartdisease.Usefatfreeandlow-fatdairyproductssuchasskimmilk,reducedfatcheesesandfatfreeyoghurt.

• Oilyfish—Eatingoilyfishregularlycanhelptoreducetheriskofheartdisease.Aimtoeatatleasttwotothreeportionsofoilyfisheachweek,suchaspilchards,sardines,mackerel,herringsorsalmon.

• Losingweightcandramaticallyimproveyourbloodsugarcontrol–changetoahealthierwayofeating,controlyourportionsandincreaseyourphysicalactivity.

Potato salad in a flash

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.

Step 1Sauté 2-3 sliced chicken breast fillets in a teaspoon of olive or canola oil.

Step 2Remove chicken from pan and set aside. Add PnP Chinese Stir-Fry vegetable mix to the wok or pan and follow packet instructions.

Step 3Cook brown rice, whole-wheat pasta or noodles according to packet instructions, then drain and toss through stir-fried vegetables and chicken.

Step 4Add some chopped spring onion, drizzle with soy sauce and serve.

Recipe and images courtesy of Fresh Living magazine.

+Health tips• Chooseleanermeats,skinlesschickenandremovevisible fatbeforecooking

• Planyourmealsaroundsmallportionsofstarchyfoods thatarerichinsolublefibre,suchasoats,oat-bran, whole-wheatpasta,brancereals,sweetpotato,beans, lentilsandlowGIbread.

• Aimforatleast5servingsofvegetablesand/orfruiteveryday.

Serves 2Quick chicken stir-fry

Ask the expert:

“Children with diabetes are normal healthy kids who happen to have diabetes. They should be encouraged to play sport and do all activities that other children do without restriction.”

Lyn Starck, Diabetes Nurse Educator

Kid

sSupport groups

for children:Nationwide:

Youth With Diabetes is a recognised PBO and NPO founded by youth, for youth, who organise

camps and school visits to show that life can be sweet for all young people with diabetes.

Find out more on www.youthwithdiabetes.com

The Dia Bear Club improves the quality of life for all children with diabetes, as well as

providing the necessary support for their families. The Dia Bear CD explains

diabetes to children in comic book form. Find out more on www.diabear.co.za

KZN:

The Sugarbabe Foundation organises camps and picnics for children with

diabetes - to provide support, meet other diabetic children, and have fun!

Find out more on 072 695 3416 or sgrbbfoundation@gmail.com

Western Cape:The Red Cross Children’s

Hospital holds kiddie camps, adolescent support groups,

an annual Christmas party and all kinds of fun activities for kids

with diabetes. They also have a 24-hour phone-in counselling

and emergency service, leadership training and workshops for community

members, parents and children Find out more on 021 658 5035

www.sweetlifemag.co.za/kids

Download this colouring in

picture at:

diabetes is just a part of life

(not all of it!)

insulin is a lifesaver if

used correctly

avoid fatty foods and too

much sugar

be disciplined

eat fresh, healthy food

test regularly

exercise often

share your experiences

36

Get health

tips for kids

& adults at:

www.pnp.co.za/

healthcorner

NOV_Kids.indd 1 2011/10/24 4:43 PM

Books

If you want to change your diet to improve your health, this is the book for you. Patrick Holford explains, in a step-by-step manner, why it’s so important for those with diabetes (and everyone else) to eat a low GL (Glycemic Load) diet, what that looks like, and what it does to your blood sugar. He also explains all about exercise, stress, sleep and medication, and how they affect blood sugar. At times a little complicated, this book is still a good read and full of interesting case studies and delicious healthy recipes that are all low GI.

There are so many books on diabetes out there - where to start? Here are two of our favourites:

What we’re reading…

This is the perfect book for anyone who has just been diagnosed with diabetes, and doesn’t really know what to do next. Written by a dietician and a doctor, it’s an easy read with all the information you need to make good decisions about diabetes. The book is broken up into three parts: Understanding diabetes, Lifestyle changes and Special conditions and precautions. The last chapter is called ‘Putting it all together’, and that’s really what this book does: it puts together all the facts about diabetes in a simple, helpful way.

Say No to Diabetes: 10 healthy ways to prevent or reverse diabetes.by Patrick Holford.

Your Journey with Diabetes: Guiding you through the highs and lows, towards optimal blood glucose control.by Genevieve Jardine and Dr. Kathryn Wiseman

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!

37

NOV_Books.indd 1 2011/10/24 4:35 PM

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.

38

NOV_Just Diagnosed.indd 1 2011/10/24 4:50 PM

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:

39

NOV_Just Diagnosed.indd 2 2011/10/24 4:50 PM

Hum

ourWait, let me say that again: I exercise the right to do only mild, occasional exercise. The odd bit of gardening. A gentle walk around the block. Maybe, on a really energetic day, a set of tennis (best of five games).

No, surprisingly I’m not a senior citizen. Unless you think 36 is over the hill (I am diabetic though – Type 1 since 1987 and the age of 12).

So why don’t I like exercise, then? In my view, diabetes and exercise have always had a tricky relation-ship. On the one hand, exercise is great for levelling blood sugar, not to mention controlling things like blood pressure, cholesterol, weight and stress. On the other hand, too much exercise can send you into frighteningly sudden ‘lows’.

This can be a bit of a downer if you’re on the dating scene. When I was just starting my career, I got the Virgin Active bug big time and worked myself into a lean, mean ready-for-that-romantic-date machine. Unfortunately, once I went so low while on a date with a young lady that I bought two steak pies at the BP (both for me, I might add), only to drive off with them still on the car roof (note:

I should not have been driving on such a low). I don’t think I ever had another date with that girl; she thought I was behaving pretty strangely...

I have therefore taken the personal decision to only ever allow myself to be moderately, rather than very fit. Since I like XBox and watching DVDs, this suits me just fine. I know that to do no exercise would be stupid, and you won’t hear me saying that. And, of course, there are many diabetics who are extremely fit and hurl themselves at the Duzi, Cape Argus or nearby mountains all the time.

As for me, I’m quite happy with my gentle daily walks around the block or, on a Sunday morning, pootling about in the garden. Everything in moderation, I say – especially exercise!

Gareth Pike sticks up for his rights…

I exercise the right not to exercise!

41

NOV_Humour.indd 1 2011/10/24 5:02 PM

“Life is not the way it’s supposed to be. It’s the way it is. The way you deal with it is what makes the difference.” Virginia Satir

Last

Wor

d

NOV_Last_Word.indd 1 2011/10/24 5:00 PM

NAME AND BUSINESS ADDRESS OF THE HOLDER OF CERTIFICATE OF REGISTRATION sanofi-aventis south africa (pty) ltd., Reg. No.: 1996/010381/07. 2 Bond Street, Grand Central Ext. 1, Midrand, 1685. Telephone: (011) 256 3700. Facsimile: (011) 256 3707. www sanofi-aventis com ZA.GEN.11.10 07

Join us at the following Diabetes South Africa Walks:

GOING BEYOND TOGETHER

Online entries are now open at www.diabetessa.co.za

Gauteng19th November 2011

07h00 registrationVoortrekker Monument

Cape Town19th November 2011

07h00 registrationThe South Forecourt, Cape Town Stadium

- between the Stadium and The

Green Point Urban Park - along Fritz

Sonnenberg Road

Port Elizabeth19th November 2011

07h00 registrationNorth End Lake,

Sydenham

Durban6th November 201107h00 registrationSuncoast Casino

Parking Area

8392_Print Ad_r2 indd 1 2011/10/18 3 45 PM