Sweet Life magazine issue 10

LIFE CAN BE SWEET, WITH DIABETES

Issue 10

Winter 2014

Fun ways to

fitness (yes, it’s true...)

Sweet Life’s

Ten

10

th

celebration issue!

PLUS: Meet our fantastic team of diabetic experts.

SLM10_Cover.indd 1

- delicious healthy snacks - fast facts about blood sugar - FAQ about the diabetic diet...

- And more!

Free!

Take one now

www.sweetlifemag.co.za

2014/05/28 3:50 PM

One click is all it takes.

Accu-Chek FastClix – the world’s first 1-Click lancing system with a drum.1 ®

Experience the new generation in lancing, featuring the unique safety drum with 6 preloaded lancets, so no single lancets to see or touch. And now handling is even easier with just 1-Click to prime and release in one action.

• Simple: Prime and release in 1-Click action - easy to use ® • Gentle: Clixmotion technology and 11 individual depth settings - virtually pain free2 • Unique: 6 lancets in a drum, no single lancets to see or touch - convenient and hygienic Try it and your fingertips will thank you.

Available at all leading pharmacies.

To find out more, visit www.accu-chek.co.za or call 080-Diabetes (Dial 080-34-22-38-37) toll free.

References ¹Consumer Lancing Systems Comparison. Data on file. ²Kocher S., Tshiananga J.K., Koubek R. Comparison of Lancing Devices for Self-Monitoring of Blood Glucose Regarding Lancing Pain. Journal of Diabetes Science and Technology; September 2009 Volume 3, Issue 5: 1136-1143.

Experience what’s possible.

For more information contact your Healthcare Professional ACCU-CHEK, CLIXMOTION and FASTCLIX are trademarks of Roche. © 2010 Roche.

Roche Products (Pty) LTD Diagnostic Division PO Box 1927, Randburg Toll free: 080-Diabetes (Dial 080-34-22-38-37) www.accu-chek.co.za / www.diabetes.co.za Ref: ACUST 140402

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2014/05/22 4:09 PM

This issue we’re celebrating 10 fantastic issues of Sweet Life...

And what a celebration it is! With everything from 10 frequently asked questions for our dietician to 10 yummy healthy snacks, 10 fun ways to fitness and 10 ways to support your diabetic partner, we are all about making things as easy and stressfree as possible... After all, diabetes shouldn’t have to make your life any more complicated than it already is.

As we look back over the last ten issues of Sweet Life, we’re also looking forward to the next ten. If there’s anything in particular you would like us to include in a future issue, please pop me an email on hello@sweetlifemag.co.za and tell me about it this is your magazine, and we want to make sure it has everything you need in it.

I’m also really excited to tell you about our new online diabetic chats - please join us on our Facebook page (Diabetic South Africans) every Thursday at 8pm to talk about diabetes...

In all its shapes and sizes.

Looking forward to chatting to you!

Until next time,

EDITOR Bridget McNulty

ART DIRECTOR Mark Peddle

PUBLISHER Claire Barnardo

ADVERTISING SALES TFWcc: Tessa Fenton-Wells

CONTRIBUTORS Andrea Jenkins, Caroline Gardner, Cheryl Meyer, Faaiza Paruk, Fiona Prins, Jeanne Berg, Kate Bristow, Leanne Tee, Lucia Viglietti, Nicole McCreedy, Rachel Lombard, Sarah Hall, Susan Erasmus.

Welcome

Happy birthday, Sweet Life!

ADVERTISING ENQUIRIES Box 52301, Kenilworth 7745.

Tel: 021 761 2840.

Fax: 021 761 0442.

Cell: 082 320 0014.

Email: tessa@tfwcc.net

EDITORIAL ENQUIRIES PO Box 12651, Mill St, 8010.

Tel: 021 469 4714 Email: info@sweetlifemag.co.za

COPYRIGHT Published by The Editors Publishing House CC. Copyright The Editors Publishing House CC. All rights reserved.

Reproduction in whole or part is prohibited without prior permission of the Editor.

COMPETITION RULES

Bridget McNulty Editor

Winners will be randomly selected and notified by telephone or email. Prizes are not transferable and cannot be exchanged for cash. The judge’s decision is final and no correspondence will be entered into.

Diabetic South Africans

PS: Want to make sure you get your free copy of Sweet Life?

Find your nearest Dis-Chem store on page 4.

sweet_life_mag

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

03

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2014/05/28 10:52 AM

Exciting news!

Sweet Life is now available at all Dis-Chem stores nationwide!

Pick up your FREE copy of Sweet Life from any Dis-Chem store in South Africa, or from your local support group or pharmacy.

SWEET LIFE AVAILABLE AT ANY DIS-CHEM!

Find your nearest Dis-Chem store:

www.sweetlifemag.co.za/dischem

Local pharmacies: Want to get Sweet Life in your area? Let us know where your local clinic or pharmacy is, and how to get hold of them, and we’ll send them free copies of Sweet Life. Email us on hello@sweetlifemag.co.za

Community

You can also read Sweet Life online at: www.sweetlifemag.co.za/magazine

Meet our diabetic experts: Sweet Life has a fantastic Panel of Experts who are all leaders in the field of diabetes. They give us advice on everything we publish so that you can be sure you’re only getting the very best information to help you live a happy, healthy life with diabetes.

Here are the wonderful experts on our panel: ENDOCRINOLOGISTS:

Dr. Zaheer Bayat

MBBCh (Wits), FCP(SA), Cert Endo is a specialist physician and specialist endocrinologist working in Gauteng. He is the chairman of SEMDSA: the Society for Endocrinology, Metabolism and Diabetes of South Africa.

Dr. Joel Dave

MBChB PhD FCP Cert Endocrinology is a Senior Specialist in the Division of Diabetic Medicine and Endocrinology at the University of Cape Town and Groote Schuur Hospital and in private practice in Cape Town.

PROFESSORS

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. He is also cofounder with Morné du Plessis of the Sports Science Institute SA.

Wayne Derman

MBChB BSc (Med) (Hons) PhD is the Director of the Chronic Disease Lifestyle Rehabilitation Programme based at the UCT Sports Science Institute of SA, where he is also Professor of Sport Science and Sports Medicine.

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Dr. Claudine Lee

is a family doctor (GP) with a passion for diabetes. She is based in Hilton, KwaZulu/ Natal and also runs an insulin pump centre.

SUPPORT GROUP EXPERT

Dr. Neville Wellington has been a

GP for 17 years and currently works at the Kenilworth Medicross.

He has always had an interest in diabetes.

Dr. Gabaza Ngobeni is a GP based

in Soweto. She runs Dr Gabaza’s Healing Centre, a division of the CDE, and does a lot of community work.

DIABETES EDUCATORS

Jeannie Berg is

the Chairperson of DESSA: the Diabetes Education Society of South Africa, and a registered pharmacist and diabetic educator.

Fiona Prins has been working with diabetics for 16 years.

She is chairperson of DESSA KZN and a registered diabetes specialist nurse.

Kate Bristow is

a qualified nursing sister and certified diabetes educator who runs a Centre for Diabetes in Pietermaritzburg, KwaZulu/Natal.

registered dietician and member of the ADSA* who is passionate about diabetes and works in private practice in Bryanston.

Genevieve Jardine

is a dietician based in Durban who is registered with ADSA* and specialises in diseases of lifestyle, including diabetes.

PODIATRISTS

Andy Blecher is a podiatrist in Cape Town and currently runs the Western Cape Diabetic Foot Clinic with a team of other specialists.

Branch Manager of Diabetes South Africa Durban and is passionate about educating diabetics on how to lead a healthy lifestyle.

She also holds the Community portfolio on the DESSA KZN committee.

OPHTHALMOLOGIST:

Dr. Dale Harrison

is an ophthalmologist in private practice in Cape Town, and a sessional consultant at Groote Schuur Hospital. His motto?

Get your eyes checked annually

DIETICIANS:

Cheryl Meyer is a

Jenny Russell is

Community

DOCTORS

Faaiza Paruk holds

a Bsc Dietetics (Hons) from the University of the Western Cape and is a member of ADSA*.

She specialises in diseases of lifestyle.

*ADSA = Association for Dietetics South Africa.

BIOKINETICISTS

Anette Thompson

M Tech Podiatry (UJ) and B Tech Podiatry (SA) is currently Chairperson of the Footwear Committee of the SA Podiatry Assoc.

Sarah Hall is a Registered Biokineticist BSc (Med)(HONS) in Exercise Science (Biokinetics) UCT who works for Wellness in Motion in Parkmore.

Ilona Padayachee

is a biokineticist in private practice in Port Elizabeth. She studied HMS (Human Movement Science) Hons Biokinetics at NMMU.

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Questions from our blog www.sweetlifemag.co.za/community

Type 1 diabetic going through puberty Hi there! My son was diagnosed with Type 1 Diabetes about a year and a half ago. His HbA1c hasn’t been great for the last few months – about 8. We seem to do everything “right” but for reasons we can’t understand we go through days with sugar levels that just won’t come down.

I now think that he is often injecting into scar tissue, as anywhere else is painful (he used to have a needle phobia). Any advice?? I’m feeling a little helpless at the moment.

We see his doctor every 3 months, but does anyone know of a nurse in Fourways, Johannesburg who deals with Type 1 diabetics?

Thank you so much, Candice

REPLIES Kimberley

Jen Whittall is in Bryanston

Marelize

You are spot-on with your findings. If he is currently injecting into the stomach, challenge him to inject into the upper outer thigh - fast (like throwing a dart). Just note that the legs are active and blood glucose levels might drop faster, especially if you are correct about him injecting into scarred tissue.

Answers on Facebook www.facebook.com/DiabeticSouthAfricans

What’s the best diabetic advice you’ve been given?

Lower your carbs.

Q&A

- Paula

Use insulin.

- Bonnie

Exercise and drink lots of water.

- Masego

No diabetic is the same... Individuals react differently!

- Isabella

Go Paleo.

- Anton

Daily cardio and eggs for breakfast!

- Jenna

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2014/05/27 11:59 PM

Advertorial

Finding the right solution for your fingertips.

Regular blood glucose testing forms the foundation of successful diabetes selfmanagement. However, many people are put off testing by the inconvenience and pain. In several studies 35% of people with diabetes said pain was the principal reason for not testing1,2.

Lance on the side for less sensitive fingertips.

Modern lancing devices are designed to reduce pain, yet in order to take advantage of this benefit the device must be used correctly. Unfortunately a number of people with diabetes are not shown how to lance properly, as little training is offered on the correct ways to handle a lancing device. Most people also simply rely on the device that is supplied with their meter, unaware that a device exists that betters suits their needs.

Make sure the depth setting suits the skin type.

As people with diabetes are advised to test several times a day, a device that is quick and easy to use is a key imperative. To ensure the user finds the process manageable and convenient, lancing should also be completed in the least number of steps possible.

As the pad of the fingertip is more sensitive, lancing the side of the fingertip is best. You should also change the finger you lance regulary, so fingertips have time to heal.

The penetration depth should be set to the shallowest possible depth for the skin type. Pressing the lancing device firmly against the skin keeps the skin taut, allowing the lancet to penetrate the skin better.

Change the lancet every time.

The lancet should be changed after each test. As the tip of the lancet can become slightly dull with each use, multiple uses result in a greater feeling of pain.

Wash and warm hands before lancing.

Cold hands have poor circulation. To improve circulation, hands should be washed in warm water, then dried. Fingers that are wet, or have traces of sugar, can produce results that are too high.

1) Crossbow Research, 2004. Report on research on attitudes amongst “non-testers” for Roche Diabetes UK. Data on file at Roche Diagnostics.

2) Burge, M.S. et al., Diabetes Care 2001, (24); 1502 – 1503

One click is all it takes.

Experience what’s possible.

ACCU-CHEK, CLIXMOTION and FASTCLIX are trademarks of Roche. © 2010 Roche.

Roche Products (Pty) LTD Diagnostic Division PO Box 1927, Randburg Toll free: 080-Diabetes (Dial 080-34-22-38-37) www.accu-chek.co.za / www.diabetes.co.za Ref: ACUST 140404

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Ask the expert: Cheryl Meyer

10 FAQ about the diabetic diet

Ask the Dietician

We asked our community what they most wanted to know about diabetes and food – here are 10 frequently asked questions, answered by our expert dietician.

From our community:

1

Must I cut sugar out of my diet completely?

Small amounts of sugar can be included in your diet, but too much sugar or sweet food is not recommended as part of a healthy eating pattern.

2

What can I eat when I feel like chocolate?

Treats like chocolate can fit into a healthy diet, as long as you keep these points in mind: - Try to have treats with a meal, e.g. as a dessert.

- Watch your portion size: choose a small portion or share.

- Put a healthy twist on treats – check out the snacks in this issue of Sweet Life for ideas.

3

Do I have to buy special sugar replacements, or can I just use less sugar?

4

How important is fibre in a diabetic’s diet?

Small amounts of sugar, jam and honey have little effect on blood glucose levels. As long as you eat a balanced diet, a little sugar can be included in it, e.g. a scrape of jam on wholewheat bread, or a teaspoon of sugar on oats.

See

Pg.40 for recipe

Fibre keeps your digestive tract working well, can help lower your cholesterol level and can improve blood glucose control if eaten in large amounts.

Another benefit of fibre is that it adds bulk which helps to make you feel full. Given these benefits, fibre is important to include in a diabetic’s daily diet – and in the diets of those who don’t have diabetes!

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How many vegetables should I be eating in a day?

The amount of vegetables you need depends on your age, gender and physical activity. On average, an adult woman will need 2½ cups a day, an adult man will need 3 cups, and children will need between 1 to 2 cups a day.

6

How much protein do I need to balance out carbohydrate?

Protein should account for about 15 to 20% of the total calories you eat each day – roughly a fist-sized portion at each meal.

7

Is too much fruit bad for diabetics?

And grapefruit?

Fruit (any kind, grapefruit included) can be included as part of your diet if you control portion size. Limit your portions to a fist-sized or tennis-ball sized portion at a time.

8

How do I manage food for my diabetic child?

9

My sugar is always high – am I eating wrong?

Provide structured, nutritious meals and snacks for your child and make healthy eating and lifestyle changes as a family (don’t single out one family member). Remember that they are a child first and a diabetic second. Work with your child’s diabetes health care team to help your little one grow up healthy and happy!

Ask the Dietician

5

Diabetes is managed with diet, exercise, tablets and/or injections.

Check in with your doctor to make sure your food choices, exercise levels and medication are on track to keep your sugar within your target range: constantly high sugar can lead to complications.

10

How can a diabetic lose weight in a healthy way?

The best way to lose weight for good is to find an approach to eating that makes sense, doesn’t cut out whole food groups and has you eating regularly and feeling well.

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2014/04/10

12:37 PM

10 ways to support your partner with diabetes

We all know how exhausting living with diabetes can be – here are 10 ways to offer support to your diabetic partner.

Try to keep food temptations away and have healthy options at home. Get everyone to eat healthy, and don’t nag if your partner sometimes ‘cheats’ or strays from their eating plan.

1

Make time to do exercise together – lots of fun exercises can be done as a family.

2

Remind your partner to see their medical team on a regular basis.

5

Set a reminder to have their monthly medication fetched from the pharmacy in time.

4

Educate yourself about diabetes. Learn as much as you can, from the right sources – Dr. Google is not always right!

3

“Listen and hear what your diabetic partner says. Good listening goes a long way to good communication and great successes.”

Learn the signs of hypoglycemia (low blood sugar) and what to do about it. Know how to test your partner’s blood glucose if necessary, and how to inject glucagon in an emergency.

6

If sexual problems arise, talk about it. Counseling may help if one partner feels rejected, and there is medication for erectile dysfunction.

7

Look out for any signs of depression, mental fatigue or diabetes burn-out. Take action, as depression will not heal itself.

8

Respect your partner’s personal decisions. This is sometimes very difficult, but you need to show your faith in them.

9

Help your partner maintain balance in their life. Offer them a shoulder to lean on and help them to find solutions to their problems – but don’t try to solve them.

10

Ask the expert: Jeanne Berg, Diabetes Educator

Partners

Being a supportive partner can be both a gratifying and a challenging role - especially with diabetes, which affects the whole family.

Want to know how you can help?

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10 fast facts about blood sugar testing If you’re diabetic, you probably know all about testing your blood sugar… But are you doing it the right way?

Here are some top tips from J&J LifeScan.

Healthy Living

The goal is always to keep your blood sugar in a healthy range: not too high and not too low.

Blood sugar readings also give your doctor, diabetes nurse educator or clinic sister information to help you adjust medication and food, especially if your numbers are too high or too low.

Before meals, blood sugar should be between 4 to 7mmol/l*.

9

Two hours after a meal, blood sugar should be between 5 to 10 mmol/l*.

PIC

2

Modern blood glucose meters only take 5 seconds and need just a tiny drop of blood.

Checking your blood sugar often makes it easier to understand the relationship between blood sugar levels and exercise, food, medication and things like travel, stress and illness.

Pricking the tip of the finger on the side is the easiest place to get a drop of blood.

6

Before you test, it’s important to wash your hands with soap and water and dry them properly.

Type 1 diabetics should test before every meal, to decide how much insulin to take.

Ask the expert:

Keeping a blood glucose log is a very helpful tool for all diabetics. Write down your blood glucose test results, along with the date, time, what food you ate and how much. This can make it easier to see if there are patterns in your blood sugar readings.

* According to SEMDSA 2012 Guidelines.

Kate Bristow, Diabetes Nurse Educator “Blood sugar levels should be individual – the numbers above are good guidelines, but it is better to discuss your specific blood sugar targets with your diabetes educator and doctor.”

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Discreet bolus delivery, and still stepping out in style.

The Accu-Chek Combo system. For discreet bolus delivery without touching the pump. ®

• By wireless two-way communication between the pump and meter • Supporting tighter control of post-prandial blood glucose values 1,2 • Sensitive occlusion detection provides additional safety 3 Operating your pump remotely with the meter means you don’t have to touch your pump to bolus or check the screen once it’s placed under clothes.

Experience what’s pos possible.

For more information contact your Healthcare Professional 1H.Zisser et al. Clinical performance of three bolus calculators in subjects with type 1 diabetes mellitus: A head-to-head comparison.

Poster presented at the 46th EASD Meeting, Stockholm Sep.2010.

2A.McDaniel et al. Differences in management of post-prandial hyperglycaemia by automated bolus calculators is due to distinct insulin on board algorithm.

Poster presented at the 2nd international conference on Advanced Technologies & Treatments for Diabetes, Athens, Greece Feb. 2009. A237. ³”Andreas Buhr et el. Time delay to occlusion detection of insulin infusion pumps. Poster presented at the 5th International Conference on Advanced Technologies and Treatments for Diabetes Barcelona, Spain, February 2012”

Roche Products (Pty) Ltd Diagnostic Division PO Box 1927, Randburg Toll free: 080-Diabetes (Dial 080-34-22-38-37) www.accu-chek.co.za / www.diabetes.co.za Ref: COMB 140124

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Aiming for

t c t e e f n r e p e h t

Of all the sports a diabetic could choose, ice skating – with its precision, edge of danger and need to be feeling 100% every time you take to the ice – isn’t the most obvious. But that doesn’t stop 17-year-old KZN champ Rachel Lombard from competing.

WORDS: BRIDGET MCNULTY

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PHOTOS: MARK PEDDLE

2014/05/28 3:36 AM

How long have you been diabetic?

I was diagnosed about 10 years ago, when I was 7 years old. It was pretty traumatic, I was scared that I was dying because I was misdiagnosed – they thought it was cancer. It was a huge shock for my mom, but I just remember feeling relieved it was only diabetes and it wasn’t anything worse.

How is your life different because you’re diabetic?

I definitely started eating healthier because it’s better for me and my blood sugar. School has been a bit difficult – most teachers don’t really know anything about diabetes, so I have to depend on my best friends, they know all about it. My school lets me check my blood sugar in class

Inspiring

How did you get into skating?

When we were younger, we used to go to the public sessions and it was so much fun. I started going to figure skating club on Saturdays about two years ago, and we just started testing skating in groups and what we could do. That’s how our synchro team was born: there are 16 of us in the team, and we compete throughout the year.

Is it difficult to compete when you have to worry about blood sugar levels on top of everything else?

I have an insulin pump, so that helps, but I still have to be very careful. I make sure my blood sugar is fine an hour or two before we’re due to go on the ice, because my pump is under my tights and my costume and it’s difficult to get to if I need to adjust my levels. I love my pump: I got it about 6 or 7 years ago and it’s made my life so much easier.

I also test just before I go on the ice, because the adrenalin can do funny things to my blood sugar. And I make sure I always have fast-acting sugar on hand in case I go low.

Who do you skate for?

I’m part of the Toti Seals Synchro Team, and we represent KwaZulu/ Natal in the inter-provincial competitions twice a year, as well as in the KZN championships.

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and have a snack if I need to, or send my mom a text message about my blood sugar readings. Everyone gets concerned when I take my testing kit out – they ask me if I’m going low and if I’m going to die! My testing kit is nicknamed my ‘dying bag’…

What do you love about ice skating?

I love it mainly because it’s different, and because there’s a real community – especially with my team and the coach. I skate four times a week, so it’s also really good exercise.

What makes your life sweet?

Just my friends and family around me, helping me through any situation and offering support if I need it.

That’s what makes my life sweet.

Get as much support as you can: that’s the one thing you need, you can’t do it alone.

Inspiring

How do you balance a busy lifestyle with eating right and exercise?

It’s quite a lot to fit in – especially with homework (I’m in matric this year) and practice 4 times a week.

I don’t sleep much! Healthy eating was already in place, and has been for the last 10 years, so that’s one less thing to think about.

What do you think is the biggest challenge of living with diabetes?

The testing – having to test all the time. And how you can never predict what your blood sugar is going to do: you’ll eat something and know how much insulin to take, and it works… And then the next time you eat exactly the same thing and take the same amount of insulin and it doesn’t work, for some reason.

What advice would you offer to diabetics who are struggling?

Get as much support as you can: that’s the one thing you need, you can’t do it alone. And also be aware that parents go through the highs and lows of diabetes just as much – my mom does so much for me, I don’t know what I’d do without her.

She’s my diabetic partner.

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*smith&nephew offers a comprehensive range of woundcare dressings for: • Pressure Ulcers • Diabetic Foot Ulcers • Cuts & Grazes • Burn Wounds • Surgical Wounds • Leg/Foot Ulcers

Logon to: www.woundwise.co.za for more information.

How to live well with diabetes Hoe om goed met diabetes te leef || Indlela yokuphila nesifo seswekile

Want to know how many answers you got right in last issue’s quiz?

Here are all the answers, from the Western Cape Government: Health…

1

Diabetes runs in families and you can’t do much to avoid it.

False | Onwaar | Asiyonyaniso Type 2 diabetes can run in families, but if you eat healthy and exercise regularly, you may not get diabetes.

2

I will have diabetes for the rest of my life.

True | Waar | Yinyaniso Diabetes is a chronic condition, which means that it doesn’t go away. But you can still lead a normal, healthy life by managing your diabetes daily.

3

Being fat is harmful to my health.

True | Waar | Yinyaniso Losing extra body fat can help manage diabetes and high blood pressure, and prevent other health problems.

4

Herbal products can cure me of diabetes.

False | Onwaar | Asiyonyaniso There is no evidence that herbal products can cure diabetes.

5

To control my diabetes, I only need to take my medication.

False | Onwaar | Asiyonyaniso Taking the right medication is important, but so is eating healthy and exercising regularly.

6

Stress causes diabetes.

False | Onwaar | Asiyonyaniso Stress does not cause diabetes. But stress can raise blood pressure and can make it more difficult to control diabetes effectively. Sometimes during stressful times, diabetes medication can be adjusted by the doctor.

7

If I don’t manage my diabetes, there is a chance of developing complications.

True | Waar | Yinyaniso Complications of diabetes may include strokes, heart attacks, blindness, amputations and loss of sex drive.

www.westerncape.gov.za

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8

People with diabetes can’t eat fruit.

False | Onwaar | Asiyonyaniso There is sugar in fruit, but 2 to 3 pieces of fruit a day is fine (don’t choose grapes or bananas, they are very high in sugar).

9

It is better to drink fruit juice than to drink soft drinks if you have diabetes.

False | Onwaar | Asiyonyaniso Fruit juice and soft drinks are both very high in sugar – it is better to drink water or diet soft drinks. You can also add water to your fruit juice to dilute it.

10

Spices, like cinnamon, can cure diabetes.

False | Onwaar | Asiyonyaniso There is no evidence that spices can cure diabetes.

11

Using brown sugar instead of white sugar is better for diabetics.

False | Onwaar | Asiyonyaniso Brown sugar and white sugar are exactly the same – use as little as possible.

12

Changes in my eating habits can have a big effect on diabetes.

True | Waar | Yinyaniso Eating healthy portions of the right kind of food can help to manage blood sugar levels.

13

If you have Type 2 diabetes you will never need to take insulin.

False | Onwaar | Asiyonyaniso People with Type 2 diabetes may need to take insulin, either as tablets or injections.

14

Exercise means going to the gym or playing a sport.

False | Onwaar | Asiyonyaniso Exercise can be as simple as a brisk walk around the block every day, taking the stairs or doing housework. You do not need to attend a gym to exercise.

15

“Low-fat” on the label doesn’t mean that food is healthy.

True | Waar | Yinyaniso Check if there is sugar added to the low-fat food – healthy food is low-fat and has no sugar added.

www.westerncape.gov.za

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Hanteer jou diabetes || Kwazi ukusilawula isifo sakho seswekile

Manage Your Diabetes

An easy guide to keeping your blood sugar levels in check.

What is diabetes?

Diabetes is when there is a problem in the body with insulin, and glucose (sugar) cannot get into the cells. This causes sugar levels in the blood to rise.

Managing diabetes means keeping your blood sugar levels as normal as possible (less than 5.5mmol/l) by following a healthy lifestyle.

Wanneer daar ’n probleem in die liggaam met insulien is, en glukose (suiker) kan nie die selle binnedring nie.

Dit veroorsaak dat suikervlakke in die bloed styg.

Om diabetes onder beheer te hou beteken om jou bloedsuikervlakke so normaal as moontlik te hou (minder as 5.5 mmol/l) deur gesond te leef.

Xa kukho ingxaki emzimbeni iye i-insulini, neglukhosi (iswekile) ingakwazi ukuya kufikelela kwiiseli zomzimba. Oku kwenza ukuba ubungakanani beswekile esegazini bunyuke. Ukukwazi ukusilawula isifo seswekile kuthetha ukubugcina buphantsi kangangoko ubungakanani beswekile (ngaphantsi kwe 5.5mmol/l) xa usitya ngokusempilweni.

Not sure if you have diabetes?

Go for a diabetes test: Every year if you are over 40 years old • Elke jaar as jy ouer as 40 is • Yonke iminyaka xa uneminyaka engaphezulu kwama-40 ubudala

If you are always thirsty • As jy heeltyd dors is • Ukuba usoloko unxaniwe

If you go to the toilet often • As jy gereeld die toilet besoek • Ukuba utshutshiswa ngumntsontso rhoqo

If you feel very tired • As jy baie moeg voel • Ukuba uziva udinwe kakhulu

If you can’t see clearly, or • As jy nie goed kan sien nie • Ukuba awuboni kakuhle okanye

If you have cuts that take a long time to heal • As jy snyplekke het wat lank neem om gesond te word • Ukuba unendawo esikekileyo ethatha ixesha elide ukuphola.

SLM10_DOH_01.indd 3

Diabetes can be treated and managed but it will not go away. Luckily, you can still lead a normal, healthy life with diabetes.

Diabetes kan behandel en hanteer word, maar dit sal nie weggaan nie. Jy kan gelukkig steeds ’n normale, gesonde lewe met diabetes lei.

Isifo seswekile singanyangeka silawuleke kodwa asipheli. Ngethamsanqa, ungahlala ubomi obuqhelekileyo kwaye usempilweni ngeli xesha unesifo seswekile.

How to live a healthy, happy life with diabetes: • Eat healthy food.

• Find and maintain a healthy weight. Losing extra body fat can help manage diabetes if you are overweight.

• Exercise for 30 minutes a day on most days.

• Use your medication as prescribed by your health worker.

• Go for regular check-ups.

2014/05/28 1:33 AM

Community Focus questions: Name: Andrea Claasen Age: 7 Diabetes: Type 1 Clinic: N1 City When were you diagnosed with diabetes?

On the 18th November 2013.“She was drinking water and juice excessively, losing weight, always hungry, and she wasn’t herself,” says Zerilda (mother).

How has diabetes changed your life?

“It’s brought a lot of structure to our lives,” Zerilda explains. “It was overwhelming at first, but it’s already become a way of life. Despite the challenges, it has changed our lives for the better.” One of the biggest lessons was learning to cook differently – steaming vegetables instead of frying them, and recognizing that the diabetic diet is what we should all be eating every day: a healthy diet.

How do you manage your diabetes daily?

Andrea is lucky to be at a school that really cares about diabetes. “We wouldn’t be able to manage without the support from her teachers,” Zerilda says. “They are able to test her blood sugar and inject her lunchtime insulin, and they call me if they have any questions.” While at first diabetes seemed to rule their lives, both say that it has now become much easier.

What are the main challenges?

“Getting the injections!” says Andrea.

“I used to be scared of injections, but I’m not any more.”

How do you overcome these challenges?

Zerilda explains that they focus on the end result and why it’s important to take injections every day. “Carb counting was a challenge at first,” she says, “but now we’re used to it. And Andrea is so good – she doesn’t cheat, and we work together.

We also have great support from family and friends.”

Do you exercise regularly?

“I love doing tae bo!” says Andrea. She keeps active and always takes part in physical education at school – as long as she has a snack before or after.

“Despite the challenges, it has changed our lives for the better.”

What’s the best diabetic advice you’ve been given?

“Diabetes is not a perfect science,” says Zerilda. “It’s trial and error – you have to find solutions for yourself. If you compare, you’ll despair.” www.westerncape.gov.za

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2014/05/28 3:58 PM

Chill out

Do you struggle to let loose?

Here are 10 great ideas that show you how to really relax…

WORDS: CLAIRE BARNARDO

When did life get so busy?

Sometimes it can be hard to find time to unwind, but with a little imagination (and some forward planning!) there’s really no excuse not to. Here are our top 10 ways to chill out.

Give a foot massage Getting a foot massage might sound more relaxing, but giving one not only makes someone else happy, but helps you to relax as well. Don’t forget to use some soothing lotion, and check out our tips for great foot massages (over the page).

Have an (unlimited) coffee with a friend Make a date to meet a friend for a lengthy cup of coffee (or a pot of tea). Chatting things over without any time limits or need to rush off is a great way to chill out. Especially if it includes a few laughs!

Go for a walk Exercise is one of the best ways you can loosen up. It’s not only fun and gets you moving, it also has tons of physical benefits. Plus your mood improves because of all the feel-good hormones. So get moving – even if it’s only a short stroll around the block…

Play a board game with your family Get everyone together and play your favourite board game. Whether it’s 30 Seconds, Charades or a game of cards, games are an ideal way to check out of the day-to-day drill and enjoy each other’s company.

Lifestyle

1

2

Run a bath There’s nothing more relaxing than lying in a hot bubble bath (with a scented candle burning). It’s the perfect way to de-stress and let your mind wander and unwind from the day’s activities. Try lavender drops in the water for a good night’s rest.

3

4

5

Read a book Escape into another world through the pages of your favourite novel. You’ll not only be using your imagination, but exercising your mind too. There’s no better way to relax than a good book on a comfortable chair (or bed!) especially now that the weather is getting colder...

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Pay it forward Try being kind as a form of relaxation. Whether it’s smiling at a stranger, letting a car go before you in traffic or planning a special treat for a friend, being nice can

8

make you feel good too. Remember that charity begins at home, so try starting with your family.

Go gardening You don’t need flowerbeds to enjoy the relaxation of green fingers. Even trimming a houseplant or potting a new pot plant will take the edge off. Studies show that the sensory experience of gardening is what really calms the mind and puts you back in touch with yourself.

9

Close your eyes Instead of pushing yourself from one deadline to the next, try taking a short nap to rest and recharge. A 20-minute sleep (or longer) can help to refocus your brain and energy - and it’s a delicious treat.

What are you waiting for? Time for some zzz…..

10

Lifestyle

Meditate Research shows that people who meditate greatly reduce their stress levels. Plus it results in improved memory, decreased anxiety and generally makes you feel much more positive. Even a short five-minute meditation can have a good effect on your mood and your stress levels – and if you start with a guided meditation it won’t be too difficult to switch off. The easiest meditation of all? Find a quiet spot where you won’t be disturbed, sit comfortably and focus on your breathing – in and out, in and out.

7

How to give a great foot massage: 1. Make sure the person getting the massage is in a comfortable position – lying down or with feet up on a stool. Place a pillow under the feet, with a towel on top.

4. Apply lotion/oil and then with the foot in both hands start to walk your thumbs over the soles of the feet.

2. Begin with one foot. Holding the

in semi-circles with the thumb.

Vary the pressure as you go. You can interlace your fingers around the top of the foot for comfort.

ankle in your hand, gently rotate the foot in a circle with the other hand. Do this three times clockwise and three times anti-clockwise.

Then repeat with each toe, pulling gently on each.

3. Next, use a good foot cream or oil to massage the feet. Try peppermint or lavender oil for relaxation purposes.

5. Then start to rub the whole foot

6. Move over the whole of the foot

from bottom to top. Then use your fist to massage the arch of the foot.

7. Finally, end by massaging around the ankle bone and lower legs.

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2014/05/27 11:51 PM

GREAT REASONS why you should

1 2 3 4 5 6

Visit Dis-Chem 7 8

Get your repeat medication

at any of our 72 branches nationwide, thanks to our centralised database.

Save with generic medicines without reducing

effectiveness – talk to our pharmacists for expert advice.

Cut costs on chronic medication with preferential

dispensing fees, and assistance with chronic script registration to maximise your benefits.

Save valuable time with Call & Collect – just phone

and we’ll get your script ready for you to pop in and pick up.

Manage your repeat medication through our

Call Centre, who will contact you monthly, and arrange delivery or collection.

Get free chronic and prescription delivery

nationwide if you live in a 15km radius of your branch. Chronic medication can also be couriered by Dis-Chem Direct. direct@dischem.co.za

Earn Benefit points on purchases, to redeem as cash

on future visits – and contribute to the care of needy communities.

Stay Well Clinics in every branch are managed by

qualified nursing practitioners who provide a wide range of general health services, including: • Vitamin injections • Full Lipid profile and HbA1c • Blood pressure monitoring • Glucose, hypertension and cholesterol testing FLU VACCINES • BMI measurement NOW • Wound care AVAILABLE • Weight management • HIV screening and testing • Diabetic care • Professional advice and referrals

9 • • • •

Well Baby Clinics also offer a full spectrum of relevant services: Weight, measurement, milestone and development assessments All scheduled vaccinations Nutritional timelines Colic or breast-feeding problems

10

Widest OTC and self-medication range for everyday healthcare, with expert advice

offered by our experienced specialist staff in these departments.

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“Go on, ask us about diabetes.”

Dis-Chem’s commitment to specific diabetes care now goes beyond offering vitamins and supplements, monitoring aids, prescribed medication and specialised foodstuffs at our legendary low prices: the nursing practitioners who run our Clinics have now all received training in this highly specialised field.

This means that in every one of our 72 stores nationwide, you’ll find someone who can offer professional guidance and advice on every aspect of diabetes, including: • Lifestyle • Medication management • Nutrition • Overall management of your condition • HbA1c screening

Questions about diabetes?

You can get all the answers at your Dis-Chem Clinic!

Customer Careline 0860 347 243 www.dischem.co.za careline@dischem.co.za

Dis-Chem is a partner of the Centre for Diabetes and Endocrinology

Do or Don’t:

Diabetic dietary supplements Are dietary supplements really necessary if you have diabetes? We ask the experts.

Special Feature

WORDS: NICOLE MCCREEDY

Like many other people with diabetes, you may be wondering whether you need to take supplements to help manage your condition. Dietary supplements can be vitamins, minerals, herbs or other plants, amino acids (the building blocks of protein) or a combination of the above.

They can be in pill, capsule, powder or liquid form.

Despite some of the claims being made, there is not enough scientific evidence to suggest that dietary supplements can help prevent or manage Type 2 diabetes. That said, they may provide extra nutritional benefit to people with special health problems, including diabetes.

DO:

Eat correctly

It’s important to try and get the nutrition your body needs from a balanced diet. Making healthy food choices and choosing fruit, vegetables and whole grains over carbohydrates, refined sugars and foods high in saturated fats can make a big difference. Compared with supplements, whole foods provide a variety of different nutrients for health in one package, whereas single vitamin supplements are most often for a single purpose.

An apple, for example, contains vitamin C, fibre, and antioxidants – all in one crunchy package!

DON’T:

Go it alone

Talk with your doctor. That is the first step in deciding whether or not to use a dietary supplement.

He or she can discuss the possible benefits of dietary supplements, and check that any supplements you take will not interact dangerously with your medications.

Be sure to list any dietary supplements you take whenever you tell your doctor or any other healthcare professional about your medications. Most importantly, keep in mind that a dietary supplement is no replacement for the treatment and care advised by your doctor.

Dr Claudine Lee, a GP from Hilton, says that following a balanced and healthy diet is essential. “If you think you’re not getting the vitamins and minerals you need from your diet, ask your GP about a supplement,” she advises. Eating correctly, being active and taking your medication is vital for maintaining good control of blood sugar levels to avoid complications like strokes, heart and kidney disease, amputation and blindness.

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“The following supplements have been shown to improve blood sugar control or limit diabetic damage.”

Andrea Jenkins, Nutritionist.

So who could benefit from a vitamin supplement?

• Those on low calorie diets, who do not eat a variety of foods.

• Those following vegan diets.

• Those with certain food allergies, kidney disease or diseases of the gastro-intestinal tract that interfere with nutrient digestion or absorption.

• Pregnant women.

Remember that dietary changes are important to treat diabetes successfully. Many foods can have a positive impact on blood sugar, for example artichokes, garlic, nuts, onions, olives, cinnamon, blueberries, avocado and fenugreek. Try to include some (or all!) of these in your next meal…

Amino Acids/Protein

Carnitine (L-carnitine), a nutrient made from amino acids that helps the body turn fat into energy, has been found to be deficient in people with diabetes.

Almonds, eggs and cottage cheese are rich in this nutrient.

Antioxidants

Antioxidants can help reduce oxidative stress and lower the risk of diabetic complications. Choose brightly coloured fruits and vegetables in smoothies, salads and soups to ensure a variety of antioxidants.

Enzymes

Digestive enzymes help ensure that mineral uptake is strong and can aid the management of diabetes. Pre- and probiotics are also helpful to maintain digestion and immunity.

Lipids and essential fatty acids

Omega-3 fatty acids lower blood pressure and triglyceride levels, and can help to relieve many of the complications associated with diabetes.

Special Feature

An A to Z of supplements and their benefits

Minerals

Faaiza Paruk, Dietician “Some people believe that by taking a supplement they won’t need to exercise or take any medication. This is untrue. You need a balanced diet as well as exercise to help control your sugar levels.

A balanced diet includes five servings of fruit and vegetables a day, a low intake of salt and fat, lean meat and complex carbohydrates found in foods such as brown rice, potatoes, beans and lentils.

Magnesium, common in leafy green vegetables, is frequently lacking in people with Type 2 diabetes, as is chromium.

Brewers yeast, mushrooms and nonrefined grains all contain chromium. Zinc improves insulin function, and potassium (found in all fruits and vegetables), can improve insulin sensitivity.

Vitamins

A vitamin B complex improves the metabolism of glucose, and vitamins C and E can improve eye health.

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10

fun ways to fitness

Not a natural fitness fanatic? Don’t worry about it!

Here’s how even the most determined couch potato can get some exercise this winter…

WORDS: SUSAN ERASMUS TOP TIPS: SARAH HALL, BIOKINETICIST AT WELLNESS IN MOTION, JHB

Work It Out

If the thought of going to the gym makes you curl up under your duvet and reach for the TV remote, you’re not alone. The good news is that anything that gets your heart rate up and gets you out of your comfort zone counts as exercise. We all know that getting active is good for our health: it relieves stress, prevents colds, reduces diabetic complications, promotes heart health and keeps weight in check...

But can it be fun? Here are 10 easy ways to sneak exercise into everyday life:

1

Follow the 1km rule

Unless you’re in a tearing hurry, it’s pouring with rain or it’s the middle of the night, don’t take the car if your destination is less than a kilometre away. Just 10 minutes of walking a day will cut your heart disease risk by half, according to the Mayo Clinic in the USA. “Weightbearing exercise like walking will also make your bones stronger,” says biokineticist Sarah Hall.

Top tip: Get a pedometer so you can track your progress and count how many steps you take each day.

2

Play with your kids

Kids are like Energizer bunnies: they just keep going. Why not join them – even if it’s only for 20 minutes in the park? Ball games or a game of frisbee are a fun way to exercise… Best of all? Your kids will love it too!

3

Move your feet

It’s as easy as pacing while you talk on the phone (instead of slouching in your chair), walking to the furthest toilets, making the trek to the printer at work or getting up off the couch to change the channel on the TV. Take every opportunity to move your feet and you’ll be surprised how much more active you feel.

4

Take the stairs…

Every time

The beauty of taking the stairs instead of the lift is that even if it’s raining outside, you’re still doing your daily exercise. You don’t have to climb 20 floors if you work in a highrise, but even one or two floors will have you feeling stronger than you did before.

Top tip: Watch your posture as you climb the stairs, and ground your

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2014/05/28 12:15 AM

heel on each step so you don’t stretch your calf muscles too much.

5

Walk the dog

A 20 minute walk with your dog will not only make your pet happy but take you out in the fresh air and get your heart pumping. Make a promise to walk your dog every day – before or after work – and see how quickly your fitness improves.

6

Make your garden greener

You don’t have to start chopping down trees or clearing bushes – a bit of light weeding, planting and raking for half an hour a few times a week is all it takes to loosen up the muscles. No garden of your own? Volunteer to weed a friend’s!

7

Take two wheels, instead of four

Riding a bike to work or school is not only good for your health, but also for the environment – and your wallet, seeing as you’ll spend less on petrol. Taking a family bike ride on the weekend is a fantastic way to spend time together. And as an added bonus, you’ll never have to search for parking again…

8

Rethink the way you work

Instead of slumping into your office chair every day, why not invest in an exercise ball – it’s not only more fun to sit on, it will also strengthen your core muscles.

Another option that is becoming more and more popular is a standing desk, where 29

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9

Go dancing.

Work It Out

Dancing is a fantastic workout – and so much fun you won’t even notice it!

You also get to dress up, not down, and being out of breath is part of the fun. Even if it’s freezing outside, you can still work up a sweat dancing...

Top tip: Dancing is a great way to

become more supple. The more we rest, the stiffer we get. So dance away!

10

Laugh it off.

Looking for the most fun way to strengthen your stomach muscles?

Rent a funny DVD, go to a live comedy show, or spend some time with a friend who cracks you up. Laughter releases feel-good endorphins and is the best possible way to get fit!

Ask the expert: Sarah Hall, Biokineticist “It’s very important to set yourself a definite goal if you want to get fit. This can be done by exercising with a friend, hiring a trainer, or just setting your own personal goal. If possible, a fitness test from a professional can help you deal with an old injury or a medical condition (like diabetes).”

SOURCES: BUPA.COM; MYDAILYINTAKE.NET, MAYOCLINIC

you’re on your feet all day instead of in a chair.

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ADVERTORIAL

All about Peripheral Neuropathy What is Peripheral Neuropathy?

Peripheral neuropathy is nerve damage caused by chronically high blood sugar and diabetes. It leads to numbness, loss of sensation, and pain in your feet, legs or hands. It is one of the most common complications of diabetes.

What causes Peripheral Neuropathy?

Chronically high blood sugar levels damage nerves not only in your extremities but also in other parts of your body. These damaged nerves cannot carry messages between the brain and other parts of the body.

of diabetics, promotes wellbeing and assists with the symptoms associated with diabetes. Checking your feet daily and applying a natural diabetic foot cream, such as Recharge your FEET, may help to alleviate the symptoms associated with diabetic feet and peripheral neuropathy (poor circulation, numbness and tingling, changes in skin temperature, swelling and changes in skin colour).

Recharge your FEET is the only Herbal Foot Cream that is specially formulated for Diabetic Feet.

What are the symptoms?

Some people feel tingling, then later feel pain. Other people lose the feeling in fingers and toes. These changes happen slowly over a period of years, so you might not even notice it. You may not feel heat, cold, or pain in your feet, legs, or hands. You may not notice a cut or sore, which is why it’s so important to inspect your feet daily. If a shoe doesn’t fit properly, you could even develop a foot ulcer and not know it. Because the changes are subtle and happen as you age, the signs are easy to ignore as part of getting old.

What to do?

Managing your diabetes and caring for your feet are the most important aspects in preventing peripheral neuropathy.

Recharge DIABETICARE, a vitamin, mineral and herbal supplement, takes care of the unique nutrient requirements

Recharge_June_SLM10.indd 1

For more information Find out more about Recharge your FEET and Recharge DIABETICARE: www.rechargeyourlife.co.za or phone 0861477 915 or email info@rechargeyourlife.co.za.

2014/05/28 3:46 AM

Sweetlife advert 210x148mm_HIGH RES.pdf

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2014/05/12

1:31 PM

10 healthy snacks Sweet or savoury, everyone loves a snack. Especially one that’s not only diabeticfriendly, but also easy to make! These snacks are perfect for on the go – at work, at school, or when there simply aren’t enough hours in the day…

FOOD EDITOR: CAROLINE GARDNER PHOTOS: MARK PEDDLE

Inspired by you

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Look out for healthy tips from Pick n Pay’s dietician, Leanne Tee, to make these snacks even better for you!

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2014/05/28 3:22 AM

½ cup wheat bran 1 cup wholewheat flour ¼ cup nutty wheat flour 1t bicarb ½t running salt 1½t baking powder 1t ground cinnamon 1t mixed ground spice 1t nutmeg

1 egg, beaten ¼ cup vegetable oil 1T sugar 2 grated golden delicious apples 1 small carrot, finely grated ¼ cup chopped unsalted peanuts

energy

protein

576kJ

4g

carb

fibre

sodium

8g 15g

fat

3g

108mg

per portion

Apple, carrot and bran muffins

method:

Preheat oven to 180°C. In a large bowl, mix together bran, flours, bicarb, salt, baking powder and spices.

In a separate bowl, whisk together egg and oil until smooth. Stir in sugar, grated apple, carrot and nuts.

Combine mixtures.

Spoon batter into paper-lined muffin cups. Bake for 22-25 mins or until tops spring back when lightly touched.

Cool on a wire rack.

Budget serves: 12 average cost:

R17

Top tip:

These muffins are a high fibre snack packed with extra micronutrients from the apple, carrot and nuts. To lower their GI, use oat bran rather than wheat bran.

Inspired by you

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

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2014/05/28 3:22 AM

Grilled chicken strips with lentil dip protein

fat

carb

fibre

sodium

649kJ

20g

5g

6g

2g

70mg

per portion

energy

1t vegetable or olive oil ¼ onion, chopped 1t cumin 2t dried origanum ½ cup canned lentils, washed and drained ¹⁄³ cup plain low-fat yoghurt Milled pepper Juice of 1 lemon, a squeeze for dip and the rest for chicken 1-2 garlic cloves, crushed 2t olive oil 3 chicken breast fillets, thinly sliced Salt and milled pepper

Crudite and cottage cheese

Foodie serves: 4 average cost:

R35 method:

Heat oil in a saucepan and cook onion with cumin and 1t origanum.

Add lentils and a little water and fry.

Mash with yoghurt, season with pepper and lemon and set aside.

Mix 1t origanum, lemon, garlic and oil together, and season. Toss chicken in marinade.

Lightly fry until cooked through and golden. Serve chicken strips with dip and wedges of cucumber.

½ cucumber, cut into chunks 4 carrots, cut into sticks Half a packet of baby tomatoes Half a packet of snap peas 1 cup cottage cheese

method:

Chop up all the vegetables and serve on a platter with the cottage cheese as a dip.

Top tip:

This is an easy and delicious light meal, low in fat and carbs. The chicken breast fillets are a great source of lean protein, iron and zinc.

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2014/05/28 3:22 AM

Trail mix protein

8g

carb

fibre

sodium

13g 6g

fat

4g

242mg

2t olive oil 1T ground cumin 2t ground coriander Salt and milled pepper ¹⁄³ cup prepared pumpkin seeds

Budget serves: 4 average cost:

R5

per portion

energy

734kJ

½ cup rolled oats ½ packet unsalted peanuts ½ packet unsalted almonds ¹⁄³ cup sliced lean beef biltong

method:

Mix all ingredients together except the biltong.

Spread on a baking tray and bake at 160°C for about 15-20 mins.

Stir through biltong and serve.

Foodie serves: 8 average cost:

R30

Spiced pumpkin seeds protein

967kJ

11g

fat

carb

21g 6g

2 cups water 1t salt 1 cup fresh pumpkin seeds

fibre

sodium

3g 7mg

per portion

energy

½T olive oil\ ½t curry powder / wasabi powder / chilli flakes (optional)

method: Place water, salt and pumpkin seeds in a saucepan and bring to the boil. Leave to simmer for 10 mins.

Remove from heat and drain.

Preheat the oven to 160°C. Coat the bottom of a roasting pan with olive oil. Spread the

Inspired by you

seeds out in a single layer and toss them to coat with oil.

Bake on the top rack for 15-20 mins, until the seeds begin to brown.

Don’t over toast!

When lightly browned, remove the pan from the oven and let seeds cool before eating.

Top tip:

A small handful of this trail mix is a great between-meal snack – the nuts and seeds are filling and have protein, unsaturated fats, B vitamins, vitamin E and even fibre.

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

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Homemade baked sweet potato chips protein

387kJ

2g

fat

carb

fibre

sodium

4g 13g

2g

324mg

1T vegetable oil Pinch of chilli powder (optional) Salt and milled pepper 1 large sweet potato, scrubbed and thinly sliced

½ cup cucumber, grated and drained ¼ cup plain lowfat yoghurt ½ garlic clove, crushed Juice of ¼ lemon

per portion

energy

Parmesan popcorn 4 cups popped popcorn

¼ cup low-fat parmesan cheese, grated

method:

Cook the popcorn according to the packet instructions (don’t add any extra oil!)

Sprinkle with a pinch of finely grated parmesan.

Enjoy as a healthier version of crisps!

method:

Preheat oven to 200°C. Mix oil, chilli and seasoning, and toss through sweet potatoes evenly.

Spread sweet potato slices in a single layer. Bake for 22-25 mins, flipping once, until centres are soft and edges are crisp.

Mix cucumber, yoghurt, garlic and lemon to make tzatziki, and season with pepper.

Serve warm chips with tzatziki.

Budget serves: 4 average cost:

R13

Top tip: These are a lower fat and healthier alternative to potato crisps – sweet potatoes also have more vitamin A and are lower GI than regular potatoes.

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Rye melba toast with carrot dip protein

1019kJ

8g

fat

carb

fibre

sodium

4g 45g

5g

703mg

½ loaf rye bread, unsliced 1t olive oil 1 onion, chopped 1t curry powder 2t ground cumin

per portion

energy

2 large carrots, scrubbed and diced ¹⁄³ cup vegetable stock ¼ cup plain low-fat yoghurt

Budget serves: 4 average cost:

R17

method:

Using a very sharp bread knife, thinly slice bread into slices about ½cm thick.

Spread on a baking tray and place in the oven at 160°C until toasted and crispy: be careful not to burn them!

Heat oil in a nonstick pan and lightly fry onion, curry powder and cumin until fragrant.

Add carrot and sauté for a minute before adding the stock.

Simmer over a low heat until cooked through and soft.

Leave to cool for a minute, then puree with yoghurt.

Add a pinch of salt and milled pepper before serving.

Top tip:

A slice of rye toast smothered in this delicious dip makes for a healthy and filling betweenmeal treat!

Inspired by you

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

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Homemade peanut butter protein

564kJ

6g

fat

carb

fibre

sodium

10g 9g

2g

75mg

300g unsalted peanuts ½t salt 1t honey 2t vegetable oil 4 apples

per portion

energy

Foodie serves: 16 average cost:

R34

method:

Place the peanuts, salt and honey into the bowl of a food processor and process for 1 minute.

Scrape down the sides of the bowl. Place the lid back on and continue to process for 1½ to 2 mins, while slowly drizzling in the oil, until the mixture is smooth.

Place the peanut butter in an airtight container and store in the refrigerator for up to 2 months.

Serve with wedges of apple.

Top tip:

This delicious peanut butter has less salt and more fibre than most versions. You can afford to spoil yourself with at least a tablespoon or two a day as a quick treat!

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Granola snack bars protein

fat

carb

fibre

203kJ

2g

2g

6g

2g 14mg

sodium

1 cup butternut squash puree ½ cup homemade peanut butter 1 egg 1 cup raw oats 1 cup bran cereal ½ packet chopped almonds 1 grated apple (squeeze out excess liquid)

per portion

energy

method:

Preheat oven to 180°C. Cook butternut, then mash to form puree.

Mix all the ingredients together, then flatten the mixture out into a baking tray.

Cook for 20-25 mins, until lightly golden.

Foodie makes: 24 bars average cost:

R27

Top tip: Two of these granola bars would make a perfect snack between meals. They are lower in fat and energy than most bars, and rich in vitamins and minerals.

Health hotline

Inspired by you

0800 11 22 88 healthhotline@pnp.co.za

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Inspired by you

Pick n Pay dietician Leanne Tee explains why these products should form part of your shopping basket and your balanced diet.

PnP Canned PnP Fresh Skinless Lentils Lentils are not Chicken only a source Breasts

PnP Carrots

Did you know that, unlike most vegetables, of fibre and Skinless chicken carrots are more nutritious B vitamins, is a source of eaten cooked but they can lean protein, than eaten also help to iron and zinc. raw? Beta stabilise both These chicken carotene is blood sugar breasts can be better absorbed and cholesterol used in many levels. cooked! recipes.

PnP Apples A fresh apple, with a few nuts, makes the ideal snack (for those with diabetes or without) – easy to carry, juicy and refreshing, and a source of vitamin C, too!

Food Facts

This issue's picks

PnP Bran Cereal Adding branrich cereal to a recipe can boost the overall fibre content, help prevent constipation and reduce the risk of colon cancer.

Did you know?

You can contact the Pick n Pay dietician at healthhotline@pnp.co.za or visit the Pick n Pay website Health Corner (pnp.co.za/healthcorner).

Here you'll find all sorts of cooking tips, fabulous information on how to eat healthily, and specific dietary guidelines on conditions such as diabetes and heart disease.

Meal planning tips || Eat healthier || Healthy cooking || Your special diet || Eat well for your age || Manage your weight - all on Health Corner.

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10 ways to treat your diabetic child

Don’t let diabetes dampen the mood. Just because you can’t go out for a milkshake doesn’t mean there aren’t all kinds of fun ways to reward your child.

Take them to a movie A treat doesn’t always have to be edible. Taking your child to a movie is a great way to spend time together.

1

Play a round of putt-putt If the weather is fine, head outdoors for some miniature golf. It’s fun for both of you and a good way to teach your child about trying new things, and not always being able to get a hole in one!

2

Make (diabetic-friendly) pancakes Children love the magic of comfort food too. Simply adapt this treat to your child’s needs by using our diabeticfriendly pancake recipe.

Take them to a theme park The merry-go-round or big wheel are thrilling experiences! Pack your own snacks to take along.

5

Go ice-skating Why not try something completely different? Ice-skating is a refreshing way to exercise, as you can see from our cover story...

6

Kids

3

Go on a picnic together Getting some sunshine (and vitamin D!) and encouraging playing in the park is not only fun, but also important for physical wellbeing.

4

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Kids

Make diabetic snacks together Kids are more likely to eat something they’ve had a hand in creating.

Spend some time in the kitchen making your own snacks from our 10 yummy recipes in this issue.

7

Have a tea party Once you’ve whipped up some snacks, take out the tea set and fancy tea cups and dress up for a tea party at home.

8

10 Visit the aquarium or local zoo Spending quality time together is very valuable. Try either of these outings for a super day out.

Give them some delicious dark chocolate Really want to reward your child? Give them a small portion of dark chocolate.

9

Diabetic-friendly pancakes It couldn’t be easier to whip up these delicious pancakes! Simply mix one egg, one cup of milk and one cup of flour together till smooth, and heat spoonfuls in a lightly oiled pan for lighter-than-air pancakes. Top with a squeeze of lemon and a sprinkle of sugar, or fill with mince for a savoury lunch. Yum! 43

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Just Diagnosed

Always have your medication handy. No matter where you are or what you’re doing.

Diabetic diet: there is no specific ‘diabetic diet’, but all diabetics should eat lots of fresh fruit and vegetables, plenty of wholegrains, lean proteins, and as little sugar and refined / fried / fatty / junk food as possible.

Everything in moderation!

Blood sugar (or blood glucose): aim for balance – not too low (hypoglycemia), not too high (hyperglycemia).

The golden number for blood sugar readings is 7.0.

Gestational diabetes occurs when a woman has high blood sugar levels during pregnancy.

Like Type 2 diabetes, it can often be controlled with diet and exercise.

Juice is a great pick-me-up for a low. Try to carry a small juice box or some sweets on you at all times, just in case.

Ketones are acids that build up in the blood and urine when your body doesn’t have enough insulin. They can lead to a serious condition called ketoacidosis and from there to diabetic coma. If you’re in good control, you don’t have to worry about ketones.

Carbohydrate counting lets people with diabetes eat a varied diet.

Each carbohydrate (which includes dairy and fruit as well as starch and sugars) has a specific value that can be counted to determine how much insulin to take.

Exercise every day, for at least half an hour. It doesn’t have to be difficult – just a walk around the block will do.

Family history plays a big role in diabetes, particularly Type 2 diabetes. Your genes determine whether or not you are at risk for diabetes.

HbA1c tests are important to have, every 3 to 6 months. They give you one number for the past 3 months that will tell you how good (on average) your blood sugar control has been.

Insulin needs to be kept cool – keep spares in the fridge. Insulin can last for 30 days at room temperature, but any longer than that is not ideal.

Lifestyle plays a big role in Type 2 diabetes.

Changing the way you eat, how you exercise and your daily stress levels can make a big difference to how well you feel every day.

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Meal plans are very helpful when you are first diagnosed because they give you an idea of how you should be eating. Ask your dietician for a meal plan, or simply use the recipes in this magazine.

Never allow yourself to feel like a patient. You’re going to be diabetic for the rest of your life – but if you look after yourself, it will be a long and happy life.

Positive attitude: you’ll feel better if you have a positive attitude towards diabetes. Getting depressed or angry won’t make it go away.

Quitting is not an option with a chronic condition. Just take it one day at a time, have a support group, and give yourself credit for trying.

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

Regular checkups with your doctor are a must. You can’t afford to ignore any kind of illness, wound or infection.

Vegetables are a diabetic’s best friend. Make sure you eat fresh veggies and some fruit, every single day.

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

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

An A to Z of all you need to know if you’ve just been diagnosed with diabetes:

Support is so important for people with diabetes.

Make sure you have a team of people who can help you deal with the condition, and join a support group or the Sweet Life community so that you’re not alone.

Types of diabetes: Type 1, usually diagnosed in young people and treated with insulin injections immediately; Type 2, known as a lifestyle disease because those at risk are often overweight and don’t eat a healthy diet; and gestational diabetes, which occurs in pregnancy. eXtra care should be taken any time you feel unwell. Don’t push yourself if you don’t feel 100%.

You are the most important part of your diabetes care programme.

Treat yourself well!

Zzzz… Make sure you get enough sleep.

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Last Word The more you praise and celebrate your life, the more there is in life to celebrate.

“With the new day comes new strength and new thoughts.�

Oprah Winfrey

Eleanor Roosevelt

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