Sweet Life Magazine issue 12

LIFE CAN BE SWEET, WITH DIABETES

Happy

national diabetes month

Sweet Life’s

positive issue!

PLUS: how to tell your new

partner about diabetes

SLM12_Cover.indd 1

Issue 12

Summer 2014

Also

- all about the insulin pump - how to hike - international food recipes - expert interviews - And more!

Free!

Take one now

www.sweetlifemag.co.za

2014/10/08 10:38 PM

Get Connected. Get Living.

Don’t let your life be ruled by diabetes. Use the power of your smartphone* and the web to manage your diabetes so that you can get on with the job of living your life.

• Transfer your blood glucose results wirelessly to the mobile app.

• Get mobile and online reports of your blood glucose patterns.

• Calculate how much insulin to take at mealtimes with the clinically proven Accu-Chek Bolus Advisor.¹ • Share your diabetes data online with your healthcare professional.

• Automatically send test results to loved ones.

To see which smartphones are compatible with the Accu-Chek Connect system, scan this barcode or go to www.accu-chek.co.za/dmapp

Experience what’s possible.

For more information contact your Healthcare Professional

Get your Accu-Che k Performa Connect Meter from lead ing pharmacie s

Reference 1 Ziegler R, Cavan DA, Cranston I, et al. Use of an Insulin Bolus Advisor Improves Glycemic Control in Multiple Daily Insulin Injection (MDI) Therapy Patients With Suboptimal Glycemic Control: First results from the ABACUS trial. Diabetes Care. 2013;36:3613-3619.

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

Ref: ACUST 140718

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It’s no surprise that November is our favourite month here at Sweet Life - the one time of year that everyone wants to talk about diabetes. So let’s spread the word far and wide!

This issue is all about conversations around diabetes - talking about it with our partners, our friends, those we know and those we don’t know just yet. Diabetes awareness is a powerful tool. Our cover star, Neville Pillay, does this in a most inspiring way - check out our interview with him to find out more.

For me, spreading the word about diabetes is about showing that it’s possible to live a perfectly normal, happy, healthy life as a diabetic. But there are certain things that make it much easier to do that - having the right food in the pantry, knowing which recipes to cook that are delicious and good for you, and getting active in the great outdoors.

We’ve got advice on all this and more in this issue!

Of course, the festive season is also just around the corner, which means temptation at every turn.

There are two things I try to remember at this time of year: Everything in moderation, and the joy of feeling well... Which comes from eating well and looking after my diabetes.

Happy Diabetes Month! And all the best for the festive season and the new year!

Bridget McNulty Editor

EDITOR Bridget McNulty

ART DIRECTOR Mark Peddle

PUBLISHER Claire Barnardo

ADVERTISING SALES TFWcc: Tessa Fenton-Wells

CONTRIBUTORS Anette Thompson, Caro Alberts, Dr Joel Dave, Caroline Gardner, Cheryl Meyer, Claudine Lee, Imke Kruger, Jeanne Berg, Leanne Tee, Neville Pillay, Nicole McCreedy, Sarah Hall, ADVERTISING ENQUIRIES

Welcome

Happy National Diabetes Month!

Box 52301, Kenilworth 7745.

Tel: 021 761 2840.

Fax: 021 761 0442.

Cell: 082 320 0014.

Email: tessa@tfwcc.net

EDITORIAL ENQUIRIES PO Box 12651, Mill St, 8010.

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

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

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

COMPETITION RULES Winners will be randomly selected and notified by telephone or email. 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.

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Exciting news!

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

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

SWEET LIFE AVAILABLE AT ANY DIS-CHEM!

Find your nearest Dis-Chem store:

www.sweetlifemag.co.za/dischem

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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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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www.sweetlifemag.co.za/community Diabetic apps for my son’s phone

“Hi there... I am looking for some info on phone apps for counting carbs.

My son who is a Type 1 diabetic is heading off to boarding school next year and I would very much like for him to get the hang of using an app to help him count his carbs.”

I’m also looking for an app for counting carbs, can anyone advise please?

Q&A

Questions from our blog

Magrietha

REPLIES Laurian

There is the Carbs & Cals app (www.carbsandcals.com). I have the book so haven’t downloaded the app as yet, but I find the book very good. I’ve also got a bookmark to the Fatsecret website (www. fatsecret.co.za) on my phone which works well.

Richard

I’ve used Carbs & Cals for about two years and can really recommend it. In fact I haven’t even looked at any alternatives.

Riette

I like Fatsecret as it has South African food. But myfitnesspal is also nice. You can actually scan barcodes of food. I just don’t know if it will work in South Africa.

Sue

Most boarding houses cater for diabetics – check with the school as it will be a big help if they do.

Laila

There is a Facebook group, “Kids Powered by Insulin”. The moms there will definitely know which apps are the best.

Answers on Facebook

Don’t forget to join us every Thursday at 8pm for our weekly diabetes chats!

Simply log on to www.facebook.com/DiabeticSouthAfricans and join the conversation…

www.facebook.com/DiabeticSouthAfricans

Have there been things you felt you could not do because of diabetes?

No, I’ve actually done stuff I didn’t think I could. Diabetes or not.

- Sunel

Hi all. I must say that I have never been discriminated against and have never felt the need to hide it. In some cases people told me they never knew I had diabetes. I got Type 1 diabetes at age 12 and am now 36. Although I sometimes feel I cannot cope, I have never been looked down on by others. In fact they all respect and admire what I have to go through.

- Lucille

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Ask the expert:

The Basic

Cheryl Meyer

Diabetic Pantry From our community:

Ask the Dietician

‘I

’ve just been diagnosed and have no idea what to eat. Please help me!

I just need some basic ideas of what to keep in my cupboard so I can make easy healthy meals…’ John Tabenga.

Stocking your pantry is a fantastic place to start – healthy eating isn’t only about your kitchen, it begins when you wheel your trolley down the aisles of your local supermarket. Arming yourself with a well-planned grocery list will not only get you in and out of the shops quickly, it will also keep your healthy eating plan on track.

To help get you started I have put together a basic list to help you stock your fridge, freezer and pantry with healthy options:

Store Cupboard Basics

- Non-stick cooking spray: Spray ‘n Cook - Beef, chicken and vegetable stock powder - Lots of herbs and spices

Breakfast cereals

Dairy products

- Oat bran - Rolled oats - Low GI muesli

- - - - -

Breads & crackers - Rye, wholewheat or low GI bread - Wholegrain crackers: Provitas, Ryvitas, Finn Crisp - Multigrain melba toast - Wholewheat wraps - Wholewheat pita bread

Top tip

Snack on a few wholegrain crackers and cottage cheese, or a piece of fresh fruit and a few unsalted nuts.

When choosing hard cheese, aim for less that 25g fat per 100g.

Low-fat milk Low-fat yoghurt Low-fat cottage cheese Ricotta cheese Hard cheeses: mozzarella or reduced fat cheddar

Legumes - Canned beans, lentils and chickpeas (drain and rinse well) - Dried beans, lentils and chickpeas

Spreads - Hummus - Tzatziki - Olive oil

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- Baby potatoes - Sweet potatoes - Wholewheat pasta - Brown rice - Barley - Quinoa - Mealies - Corn: frozen, canned or fresh

Fats & Oils - Olive / canola / avocado oil - Seeds - Unsalted nuts - Peanut butter - Avocado - Low oil dressings and mayonnaise (less than 5g fat per 100g)

Meat, poultry, fish & eggs - Lean beef and pork, trimmed of fat - Chicken, trimmed of skin - Ostrich - Lean cold meats - Eggs - Fish rich in omega 3s: Fresh, frozen or tinned salmon, trout, tuna, pilchards, sardines, mackerel - Hake or kingklip fillets

Vegetables:

Fruit:

- Frozen vegetables: green beans, peas, carrots, cauliflower, broccoli - Fresh vegetables - Tinned tomato - Tinned asparagus

- A variety of fresh fruit - Pre-cut frozen fruit - Canned fruit (in juice) for treats

Snacks

Note: Read food labels and compare different brands within each food category.

- Unsalted nuts - Lean or game biltong Popcorn kernels to prepare homemade popcorn with a dash of oil and salt

With these pantry essentials, you should be able to whip up all kinds of delicious diabetic-friendly meals… Check out our recipes on page 33 if you’re looking for inspiration!

Ask the Dietician

Cooked starches

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Sweetlife A5 rule of halves_Layout 1 2014/09/15 2:15 PM Page 1

Partner’s Corner

This is your space…

“H

i. This may seem like a silly question, but I want to know how do you tell a new partner that you have diabetes? Or should I say nothing and see how things go between us (I’ve been dating this guy for 6 weeks).”

Bongani Nobuhle

It’s normal for people with diabetes to worry about what their date will make of their diabetes. So when is the right time to talk about it?

Telling a new partner about your diabetes will be influenced by your personal preference and also by your medication. It’s a good idea to let your partner know about your diabetes early on in your relationship if you are on insulin, or at risk for hypoglycaemia. It will make the first episode of going low or having to inject less of a

surprise to him. It is also a good idea to explain your need to inject at a convenient time as some people may feel funny about needles. If you are on oral medication, you could wait longer and see how you go.

When you do decide to tell him, be your brave self. I do believe he has a right to know. If it scares him away, then he wasn’t the one for you. If he doesn’t know what it is about, all your secret long trips to the bathroom to check your sugar and inject insulin might alarm him. What if you can’t get up to go somewhere private to check your blood sugar?

You don’t want to sacrifice your health just to keep a secret.

Give your partner a chance to take in the news. Everyone reacts differently. But remember: if he doesn’t support you, don’t waste your time or his.

Ask the expert: Jeanne Berg, Diabetes Educator “Don’t be put off from telling people you have diabetes.

But do it at a time that feels right for you.”

Partners

Dear Bongani, It can be a real challenge to tell someone you have diabetes.

Sometimes people who do not understand diabetes have bizarre ideas about the condition and may react in a hurtful way. Of course, some people will be more openminded than others.

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10 fast facts about neuropathy One of the most common complications of uncontrolled diabetes is diabetic neuropathy – but do you know what it is? Here are the basics of what it is, how to avoid it, and how to treat it if necessary.

Healthy Living

1

Diabetic neuropathy is the most common complication of diabetes.

The peripheral nervous system includes all the nerves outside the brain and spinal cord, and connects the central nervous system to the hands, legs and organs.

Smoking and excessive alcohol use can also cause diabetic neuropathy, as can mechanical injury to the nerves (like carpal tunnel syndrome).

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Neuropathy is “peripheral neuropathy” which means nerve damage in the peripheral nervous system.

Diabetic neuropathy is caused from damage to the small blood vessels that supply the nerves.

Blood vessels are damaged by high blood glucose levels, having diabetes for many years and abnormal blood fat levels.

Symptoms can include numbness and tingling in the hands and feet, erectile dysfunction, dizziness, muscle weakness and changes in vision.

Some common signs of peripheral neuropathy are sharp, jabbing pain that may get worse at night, and pain when walking.

Diabetic neuropathy can’t be cured, but there are treatments to help the symptoms.

Ask the expert:

10

The best treatment for neuropathy is good blood sugar control, which will prevent the condition from getting any worse.

Dr Joel Dave, Endocrinologist “Good diabetes control can prevent the onset and progression of peripheral nerve damage. Peripheral nerve damage is a risk factor for a foot ulcer so diabetic patients with a peripheral neuropathy must take good care of their feet and must ensure that they see a podiatrist at least annually.”

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Diabion print ads.ai

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Spreading the word

s e t e b a i d t u o ab WORDS: BRIDGET MCNULTY

PHOTOS: MARK PEDDLE

Neville Pillay is one of Durban’s favourite DJs and comedians… Who just happens to be a Type 2 diabetic. We speak to Neville about the difference the condition has made in his life, keeping up with the Morning Rush on Lotus FM, and how he spreads the word about diabetes.

How long have you been diabetic?

I was diagnosed well over 10 years ago, when I was 28 years old. But I remember my doctor telling me at 24 that I was at higher risk for diabetes because of my family history, and that I should change my diet… If only I had listened then!

Was your diagnosis a surprise?

To be perfectly honest, I knew all the symptoms – frequent urination, constant thirst, itchy skin, the sweats – but I chose to ignore them. By the time I was diagnosed I wasn’t surprised at all.

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Are any of your family members diabetic?

My dad was and my mom is – she’s a Type 1 diabetic. You would think that would have made me more aware of diabetes, but the way we were brought up, we were ignorant about it – it was just something that my mom had. Type 2, or adult-onset diabetes, is also a very different condition to Type 1. But now that I am wellinformed, I’m determined to reverse it.

What lifestyle changes have you had to make?

I’ve quit smoking and I have to watch

2014/10/08 4:47 PM

Inspiring

what I eat: changing your diet is very important. Knowledge really is power. What I decided last year was to go on a rawvolution: I only ate raw food for 3 weeks last year and I lost 6kg. Two of my three meals a day were raw vegetable juice – broccoli, carrot and a bit of apple, for example – and it kept my blood sugar down. But that’s not sustainable. Now I eat a variety of healthy foods, but include a lot of vegetables (steamed, raw or salad). We don’t really eat

traditional Indian food. I’ve also got the support, I definitely have the support. It’s on me, though, to make my health a priority: I have 4 or 5 comedy gigs a week on top of my daily radio show and being a father to two kids, so life is hectic.

Do you talk about diabetes on air?

Absolutely: every chance I get to relate my story, I do. Many of my listeners on Lotus FM are affected by diabetes in one way or another, so it helps to be able to share our stories.

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Inspiring

Do you ever tell jokes about diabetes in your comedy shows?

Oh yes, for sure. My comedy is based on my life, so of course I do! For example, I’ve got a lot of friends whose dads have passed away and left them things: cars and houses, even a Jaguar – all kinds of things. What did my dad leave me? Diabetes. I also like pointing out the irony of the fact that Indians came to South Africa as indentured labourers to cut sugar cane… And what disease do we all get?

The sugars! Diabetes.

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

It’s so difficult to do, so difficult. I’m not a pro at it and yes, I lapse every now and then. But for the most part I’m on point with eating well, staying away from fizzy sugary drinks and sweets and taking my medication. I’ve been a DJ since 1997 and I love it, but if you want any kind of stability or comfort zone, radio isn’t it. Every day is different and the landscape is constantly changing. So that’s an added challenge.

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

To constantly monitor your blood sugar and make the right choices.

The difficulty is in making those daily healthy choices, even when you’re around other people who can eat anything they like. That said, I know that there are terrible side effects, so it’s well worth making the effort. I was diabetic for a long time before I was diagnosed, and I know there have been some debilitating effects on my body, so I’m very careful to take good care now.

I also like pointing out the irony of the fact that Indians came to South Africa as indentured labourers to cut sugar cane…

And what disease do we all get? The sugars! Diabetes.

What advice would you offer to diabetics who are struggling?

Make one small change at a time and eventually you will have changed your lifestyle to effectively manage your condition.

What makes your life sweet?

My girls, Jordan and Skylar, and my job. I love to entertain and it drives me daily.

Meet Neville on Lotus FM’s Morning Rush every morning between 7 and 10am, or follow him on Twitter: @topdan or on his YouTube channel: Neville Pillay.

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What’s really in

your glass?

1 2

Top 5 Tips.

Beer:

Be careful of the amount of alcohol you drink as well as the type.

Regular beer is 12g carbs and 615 kJ per can Light beer* is 3-6g carbs and 418kJ per can * (please note that not all light beers are significantly low in alcohol, therefore read the labels to determine your limits)

RECOMMENDED AMOUNT OF ALCOHOL PER DAY: MALES is 2 beers/300ml wine/2 tot spirits FEMALES is 1 beer/150ml wine/1 tot spirits

3 4 5

Never drink on an empty stomach as the effects of alcohol are felt more rapid and severely.

Alcohol can cause blood sugar levels to spike, but can also cause them to drop too low in the early hours of the morning and even the following day if had in large amounts.

Be aware that it is not only the sugary mixers that affect blood glucose levels, but the actual alcohol content of the beverage. Sugar free mixers/low sugar (dry wine) and lower alcohol content of the beverage is a better combination.

Milk stout: 49g carbs and 803kJ per 300ml serving Sorghum beer: 12g carbs and 531-730kJ per 300ml serving

Ciders: Savanah or Hunters: 12g carb and 825kJ Savanah light: 7.4g carb and 569kJ

Breezers and coolers: Spin or Bacardi breezer: 8-33g carbs and 785-823kJ

Understanding kilojoules Energy is measured in kilojoules, so if you’re trying to maintain a healthy weight or lose weight, it’s important to measure the kilojoules in your diet.

1g carbohydrate = 16kJ, so one carbohydrate portion (15g) = 240kJ. Adult men need 10500 kJ per day, adult women need 8500 kJ per day, according to The South African Guidelines for Healthy Eating and Food Guide.

This includes all food, fat and sugar, so making the right food and drink choices are essential for good health.

www.westerncape.gov.za

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WARNINGS Do not drink alcohol when you are pregnant.

Even a small amount of alcohol can harm the unborn baby.

Every type of alcohol can harm the baby.

Alcohol can damage the unborn baby’s growing body and brain.

This damage is permanent/cannot be undone.

Stop drinking alcohol immediately if you think you are pregnant.

Go to the nearest health centre to discuss your choices.

Moet nie alkohol drink as jy swanger is nie.

Net ‘n bietjie alkohol kan die ongebore baba aantas.

Alle tipes alkohol kan die ongebore baba beskadig.

Alkohol kan die ongebore baba se groeiende liggaam en brein beskadig.

Hou op alkohol drink as jy dink jy is swanger.

Wine: Regular wine (red or white): 16g carbs and 521 per 175ml glass Light wine: 6-8g carbs and 309kJ per glass White wine spritzer: (1/2 a glass wine topped with soda water): 8g carbs and 260Kj Light white wine spritzer: (1/2 a glass light wine topped with soda water): 3-4g carbs and 150Kj

Spirits: Double (whiskey, brandy, rum, vodka) with coke or orange juice: 21g carbs and 1135kJ Single (whiskey, brandy, rum, vodka) with sugar free mixers: 11g carbs and 320kJ Double whiskey and water or soda: 21g carbs and 626kJ Single whiskey with water or soda: 11g and 315kJ Double gin and tonic: 21g carbs and 907kJ Single gin and sugar free tonic: 11g carbs and 315kJ

Please note that the carbohydrate and kilojoule contents are averages.

Did you know?

Booza TV is an entertaining documentary mini-series consisting of six 24 minute episodes which challenges the perceptions that South Africans have about alcohol, alcohol abuse and what to do about it. For a FREE copy email boozatv@gmail.com www.westerncape.gov.za

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Happy holidays

The end of year means time to relax and have some fun.

But it’s also important to keep healthy as well.

Top tips - Take enough of your medication with you when going on holiday.

- Remember to take your medication as prescribed.

- Drink at least 8 glasses of water daily especially if drinking alcohol.

- Eat regular small meals especially if drinking alcohol.

- Do thirty minutes of physical activity every day.

- Eat 5 fruits or veggies daily.

- Limit fizzy drinks and fast foods - Feeling sad or lonely? Speak to someone or phone Lifeline.

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Party responsibly - When going out ‘jolling’, make sure you have a buddy who looks out for you.

- Drink responsibly.

- Don’t drink and drive.

- Always wear a seatbelt.

- Cell phone use when driving causes crashes.

- Use a condom each and every time you have sex.

Personal hygiene Safe fun in the sun - Make sure that your whole family wear hats & sunscreen when outside.

- Watch your child – an accident can happen in a second.

- Stay away from the pool/sea/river/dam when drinking alcohol.

- Wash your hands often with soap and clean water.

- Cover mouth and nose when coughing and sneezing.

- Rinse your mouth with water after every meal.

Brush teeth especially before sleeping. www.westerncape.gov.za

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Get involved!

November is National Diabetes Awareness Month! So don’t miss out on these cool events‌

1 What: Port Elizabeth Global Walk/Run for Diabetes 2014 When: Saturday, 29 November Where: North End Lake Contact: DiabetesSA, Annike Massyn 011 886 3765

2 What: Youth With Diabetes Blue Breakfast Campaign When: 14 November What to do: Make your favourite

Lifestyle

breakfast blue and count the carbs.

Then take a photo and post it on twitter or facebook.

Contact: #YWDbluebreakfast

3 What: Changing Diabetes Cycle Relay send-off event including visit from the Queen of Denmark When: 4 November Where: Mercy Centre, Winterveld North of Pretoria

Contact: Lesego Mongale, 073 266 6025

4 What: Third Annual Changing Diabetes Cycle Relay When: 6-8 November Where: start Novo Nordisk head office in Johannesburg

Contact: Palesa Lehoko,

073 280 5018

5 What: Bongi Ngema-Zuma Foundation World Diabetes Day commemoration walk When: 22 November Where: Wits University Contact: Bongi Dube, 011 881 5884

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Interview the expert

We chat to Karla Viljoen, Nursing Practitioner at Dis-Chem Somerset West, about the most commonly asked questions about diabetes. www.dischem.co.za

Am I at risk of being a diabetic?

If you develop diabetes it can be from a genetic pre-disposition. But there are a lot of factors (environmental and lifestyle) that can increase your risk for developing diabetes too, like your diet, activity level, smoking, weight, central obesity, stress, family history, pregnancy. It’s good to test your blood glucose annually.

I am a diabetic, what should I eat?

You may overwhelmed about what to eat.

Remember that food has a different effect on your blood glucose levels. The aim is to control your blood glucose levels to have a healthy life and to prevent complications associated with diabetes. View food as medicine to help you reach and maintain optimal blood glucose levels. Learn to make healthier food choices and avoid food that will influence blood glucose negatively. Visit a registered dietician to develop a healthy, sustainable eating plan.

What is the difference between Type 1 and Type 2 diabetes?

In Type 1 diabetes your pancreas stops making insulin, therefore there is no insulin to help the glucose get into the cells.

This causes the glucose to stay in the bloodstream above the normal level and can cause long-term damage. If your body does not have insulin it cannot function properly.

Type 2 diabetes occurs when your body does not produce enough insulin to work

effectively anymore and you become insulin resistant.

Both Type 1 and Type 2 diabetes are serious and must be treated and managed properly by the health care team.

What should my blood glucose readings be?

Blood glucose reading will differ during the day, for example, if you are fasting (did not eat breakfast) or if you have eaten already.

It is good to do a glucose test fasting (before a meal) or 2 hours after a meal.

Discuss the amount and frequency of testing that you should do with your doctor or clinic sister.

For a person with diabetes the blood glucose reading should be as follow: • Fasting - between 4-7 • 2 hours after eating a meal - (for the majority) between 5-10mmol • A HBA1C (glycated haemoglobin) blood test is also a way of measuring your average blood glucose levels over the past 3 months. It is a very good test to get a clearer picture of what is happening with your blood glucose control. All diabetics should have their HBA1c tests done.

What test should all diabetics have done this month?

You should have a blood glucose test and HBA1C test done. People who are not diabetics should also be screened for diabetes by doing a blood glucose test.

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GREAT REASONS why you should

1 2 3 4 5 6

Visit Dis-Chem 7 8

Get your repeat medication

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

Save with generic medicines without reducing

effectiveness – talk to our pharmacists for expert advice.

Cut costs on chronic medication with preferential

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

Save valuable time with Call & Collect – just phone

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

Manage your repeat medication through our

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

Get free chronic and prescription delivery

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

Earn Benefit points on purchases, to redeem as cash

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

Stay Well Clinics in every branch are managed by

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

9 • • • •

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

10

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

offered by our experienced specialist staff in these departments.

GO Advertising 69533

GO Advertsing 69533

“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

If there’s one thing we get asked all the time, it’s about the insulin pump: what is it, how it works and how to get it covered by medical aid.

We’ve found the answers.

Want to know if you’re ready to pump?

Visit www.sweetlifemag. co.za/community for further info.

Ask the expert: Imke Kruger (34), Product and Sales Manager:

Insulin Delivery Systems, Roche Diabetes Care

How long have you been diabetic?

25 years How long have you been on the pump?

5 years What made you decide to get an insulin pump?

I battled to get my blood glucose under control on multiple daily injections, especially when doing sports. It was before my first 94.7 cycle challenge that my doctor suggested insulin pump therapy.

It has changed my life! I can’t imagine life without my Accu-Chek Combo pump.

What do you love about the pump?

Everything! It helps me to live life the way I want to. I love the discreetness of it – I can give a bolus in a meeting or when going out with my friends, without anyone noticing.

What are some of the challenges?

The first two months were difficult to get used to sleeping with the pump, but 26

now I don’t even realize that I’m wearing it. The challenge is more with diabetes – not the pump. It’s important to realise that insulin pump therapy is not taking the condition away. There are so many variables in diabetes, and that will always be a challenge.

When should someone consider getting an insulin pump?

• If they are experiencing severe hypoglycaemic (low blood sugar) episodes despite careful management.

• If they are on multiple daily injections, following a meal plan, testing their blood glucose levels 4 times a day, and still not getting target HbA1c results.

• If they have irregular eating, working and resting times.

Insulin pump therapy won’t work for those who aren’t committed to it.

More questions about the Accu-Chek pump?

Email imke.kruger@roche.com

Small print: A more comprehensive description of the Indications and Contra-Indications to Pump therapy can be found in the SA Guidelines for Insulin Pump Therapy. A Amod, M Carrihill, JA Dave, LA Distiller, W May, I Paruk, FJ Pirie, D Segal, Association of Clinical Endocrinologists of South Africa (ACE-SA) JEMDSA 2013;18(1):15-19. Go to www.sweetlifemag.co.za to download the full document.

Your insulin pump questions, answered

What is an insulin pump?

• Insulin pumps are portable devices attached to the body that deliver constant amounts of rapid or short acting insulin via an infusion set.

• The pump tries to mimic the release of insulin from a normal pancreas, but you have to tell it how much insulin to inject.

• It delivers insulin in two ways: a basal rate which is a continuous, small trickle of insulin that keeps blood glucose stable between meals and overnight; and a bolus rate, which is a much higher rate of insulin taken before eating to “cover” the food you plan to eat or to correct a high blood glucose level.

• Because the insulin pump stays connected to the body, it allows the wearer to change the amount of insulin they take with the press of a few buttons at any time of day.

You can also program in a higher or lower rate of insulin delivery at a chosen time – when sleeping or doing sports, for instance.

(ACE-SA) guidelines. If you are, you will need a script to claim the pump through your medical aid, or buy it cash from one of the supplying pharmacies.

Where do you buy a pump and how much does it cost?

You need to be a patient at one of the accredited pump centres in South Africa. Your doctor will decide if you are a pump candidate according to the Association of Clinical Endocrinologists of South Africa

At what age can you put a child on the pump and how easy is it for them to adapt?

I would say at any age, but it’s best to get advice from your pediatric endocrinologist. Children often adapt the easiest of all age groups to insulin pump therapy.

Will my blood sugar control be better if I use a pump?

It all depends on you. You can wear a pump and it can have no impact on your blood sugar. Or you can use a pump, and with the right settings, motivation and help from your healthcare team, you can have better blood sugar control.

Will I still have to test my blood sugar as much?

A pump patient needs to be a motivated patient who tests regularly, around 4 times a day.

Are there insulin pumps that have a Continuous Glucose Meter attached?

Yes there are – it’s a good idea to discuss with your healthcare team which pump would best suit your needs.

Special Feature

FAQ from our community:

Ask the expert: Dr Claudine Lee, GP with a passion for diabetes and pump therapy “Pump therapy is a beautiful and practical way of delivering insulin that tries to fit in with you, the patient, in terms of meals, exercise and illness, as well as just living a normal life.”

27

Explore the outdoors A weekend hike is not just a fun, affordable activity for the whole family, it’s also one of the best ways to enjoy South Africa’s natural beauty... And a great way to get fit!

What more could you ask for?

Hiking is good for the heart and the soul. Being in nature can help you to de-stress and reduce anxiety levels after a busy week, and when you hike you get all the same benefits of walking – and a few more. Hiking is a powerful cardiovascular workout that is known to reduce cholesterol, which means less risk of heart disease, and it can improve blood pressure.

Keeping your heart fit and healthy is important for all diabetics.

Work It Out

WORDS: NICOLE MCCREEDY

PHOTOS: MARK PEDDLE

So what’s in a hike?

The following ingredients:

1 x beautiful trail 1 x pair of shoes 1 x backpack to carry all the essentials 1 x spirit of adventure

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Luckily, you don’t need much equipment to hike. It’s important to research the route beforehand, though, especially if you’re going seriously off-road.

Make sure you always hike with other people and pack these essentials: • A cellphone in case you need to make an emergency call • A GPS or map so that you don’t get lost.

• Enough water. It’s easy to become dehydrated, especially in warm weather.

• A low blood sugar snack (like dried fruit or juice).

• A mid-hike snack (like fresh fruit, crackers or nuts) to help you maintain your blood sugar levels.

• Your glucometer, strips and insulin, if necessary.

• A hat and sunblock to shield you from the sun.

• Rain gear if it looks like rain!

Work it Out

What to bring on your hike:

Ask the expert: Sarah Hall, Biokineticist

How to prepare for a hike The nature of hiking means that your terrain is unstable and unpredictable. Each step is different from the one before and requires a combination of balance, strength and stability, using one leg at a time.

Here’s how to prepare for a hike: • Start by doing exercises with one leg at a time to isolate muscle groups and encourage improved balance and joint stability. This is called unilateral training.

• Strengthen your glutes and calves to help with climbing and hiking for a longer period of time.

Choose exercises like step-ups, standing side leg raises, static lunges and single leg balancing.

Try to do 3 sets of 20 of each.

• Alignment is key. Your spine will be taking the load with each step, so be sure to keep your hip, knee and ankle in one straight line for all exercises.

• Always include core exercises that strengthen your abdominals and try to keep your posture upright during the hike.

• To prevent injury during the hike, ensure that you take regular breaks and stretch.

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Our favourite hikes in SA When choosing a trail, it’s a good idea to look at one that suits your level of fitness. Trails are often graded to indicate their level of difficulty – begin with an easy route before tackling more challenging and longer hikes.

Here are a couple of our best hikes:

Joburg:

Cape Town:

The Johannesburg Hiking Club holds weekly hikes every Wednesday and Sunday.

Table Mountain and Signal Hill offer locals and visitors many popular hikes. Find out more on the SANParks website: www.sanparks.co.za

Suikerbosrand Nature Reserve is about an hour’s drive from Johannesburg on the N3 towards Heidelberg. The popular reserve is 11,500 hectares and offers a variety of natural habitats as well as zebra, black wildebeest, red hartebeest, mountain reedbuck and even brown hyena! There are four overnight huts for hikers looking for a challenge: Springbok, Blesbok, Eland and Duiker.

Work It Out

Durban:

The city has a surprising number of lush, tropical reserves full of birds and game where you can enjoy beautiful walks.

Cape Point Hiking Trail is the oldest and most established trekking route in the Cape Peninsula. It begins and ends at the entrance gate of the Cape of Good Hope, and offers hikers fragrant fynbos trails, secluded beaches and overnight accommodation at Rooikrans in one of three cottages (each sleeping six).

REMEMBER: Take only photographs, leave only footprints.

Clive Cheeseman Nature Reserve has walks through the riverine forest and grassland.

There is an elevated overnight house with toilet and braai facilities to accommodate 10 people.

This reserve is the start of the MOSS Ingweni Trail: a 35km route over 2 to 3 days.

Ask the expert: Anette Thompson, Podiatrist

Taking care of your feet Here are 5 tips to take care of your feet while out and about hiking: 1 Condition your feet It is important to train the muscles, tendons, and ligaments of your ankles and feet for hiking with a backpack.

2 Get good footwear and socks Shoes that fit correctly are the most important way to keep your feet happy. When choosing socks, avoid moisture-retaining cotton: instead choose wool or synthetic socks.

3 Manage your toenails and skin Socks will catch on nails that are too long or that have rough edges, putting pressure on the nail bed. Take special

care of the skin on your heels.

4 Learn how to prevent blisters Experiment with different blister patching products and different taping techniques. Find what works for your feet and then perfect the method.

5 Carry a small foot care kit A small foot care kit carried in a ziplock bag is easy to carry with your backpack. Include either Vaseline or talcum powder, a few alcohol wipes to clean the skin, some blister plasters and a safety pin to drain blisters (if necessary!)

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ADVERTORIAL

Common foot problems in Diabetics and how to address them Foot problems are very common in diabetics because diabetes can lead to nerve damage (neuropathy) and/or poor circulation. This hinders the body’s ability to heal and as a result, ordinary foot problems can get worse and lead to serious complications. It is of utmost importance to catch foot problems early. A small dry crack in the heel or toe can become a serious infection or ulcer if not attended to or addressed early.

The revolutionary Diabetic foot cream, Recharge your FEET has been developed and formulated specifically to treat the various foot issues faced by Diabetics.

Used daily, the product assists in preventing foot problems and improving the condition of the feet.

Once problems arise, it is also highly effective in treating and healing various conditions.

The unique combination of ingredients works on improving and stimulating circulation and nerve damage while the natural base oils intensely nourishes dry skin and allow other potent active ingredients to deeply

penetrate and deliver maximum benefit to the feet. Natural anti-fungal ingredients are included to fight infections, natural anti-inflammatories reduce swelling and promote healing, and natural soothing ingredients reduce pain and improve comfort. Powerful antioxidants are used to help defend and protect the feet. For maximum benefit, use the product daily combined with a good foot care routine such as checking feet daily for any problems, keeping foot hygiene at a high standard, drying feet properly, wearing comfortable shoes and looking after toenails.

For more information on Recharge your FEET and Recharge DIABETICARE visit www.rechargeyourlife.co.za, Phone 0861 477 915 or email info@rechargeyourlife.co.za.

Some of the most common foot problems associated with Diabetes are: • Fungal infections in the nail • Athletes foot • Corns • Calluses • Cracked heels • Exceptionally dry skin • Foot ulers • Swelling and changes in skin colour and temperature • Numbness and tingling in the feet • Ingrown toenails • Plantar warts

Your partner in Diabetes Management

N OV EM BE R

is Diabete

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Book a Diabetes Screening at Clicks

HBA1C testing now available at selected Clinics for only R130 Call 0860-254-257 to make a booking at your nearest Clicks Clinic

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To find your nearest Clicks store call 0860-254-257 or visit www.clicks.co.za

Beyond the Blue PH48694

A Comprehensive Diabetes Screening costs R60 and includes: • Glucose screening and monitoring • Foot Screening to check for foot problems •Blood Pressure & Body Mass Index screening

Healthy food

from around

world the

You don’t have to travel the world to get a taste of it… We’ve gathered together our favourite international recipes and tweaked them to fit into your balanced and healthy lifestyle so that you can enjoy everything the world has to offer!

FOOD EDITOR: CAROLINE GARDNER STYLIST: CARO ALBERTS PHOTOS: MARK PEDDLE

Inspired by you

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

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breakfast

Tanzania: Egg and pancake omelette with tomato relish protein

1434kJ

20g

fat

carb

fibre

sodium

15g 34g

3g

255mg

Relish: 1T vegetable oil ½ onion, finely chopped 3 ripe tomatoes, chopped 1 chilli, chopped 1-2 garlic cloves Pancakes 1 egg 1¼ cups low-fat milk ½ cup flour ½ cup wholewheat flour Egg pancakes 6 eggs 3T milk 1 chilli, finely chopped 1t ground cumin Salt and milled pepper

per portion

energy

method:

Heat oil in a saucepan and gently soften onions.

Add tomatoes, chilli and garlic and simmer over a low heat until thickened into a chunky relish.

Season and set aside.

Lightly whisk egg and milk in a bowl. Sift flour, then fold through wholewheat flour.

Heat a little oil in a nonstick frying pan and pour in enough batter to make a thin coating along the base.

Leave to cook through, then flip and cook for an extra minute. Continue until all the batter is finished.

Whisk eggs, milk, chilli, cumin and seasoning together.

Heat a little oil in the same nonstick pan and pour enough egg to coat the base of the pan (about ½ - 1cm thick).

Cook until set and flip to brown the other side, then place directly onto wholewheat pancake with a generous spoonful of tomato relish.

Roll and serve.

Budget serves: 4 average cost:

R29 Top tip:

According to dietary guidelines, you should aim to eat on average one egg per day.

Inspired by you

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

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India: Kedgeree protein

1973kJ

41g

fat

carb

fibre

sodium

16g 42g

7g

958mg

400g smoked haddock fillets 2 bay leaves 6 peppercorns 2T olive oil 1 onion, finely chopped 2 carrots, peeled and grated 4 tomatoes, chopped 1 thumb-sized piece fresh ginger, peeled and grated 1-2 garlic cloves, finely chopped 2 cups spinach, chopped 2T curry powder 1t turmeric 1T mustard seeds Juice of 2 lemons 2 cups brown basmati rice, cooked Pepper 4 hard-boiled eggs, cut into wedges 2 good handfuls fresh coriander, chopped 1 cup low-fat plain yoghurt

per portion

energy

method:

Place fish, bay leaves and peppercorns in a shallow pan and cover with water.

Bring to the boil, cover and simmer for about 5-8 mins or until cooked through.

Remove the skin from the fish, flake into chunks and set aside.

Heat oil in a pan over a low heat and fry onion and carrots until softened.

Add the ginger, garlic and tomatoes and soften for about 5 minutes.

Add curry powder, turmeric, mustard seeds, spinach and lemon juice and cook for a further 5 minutes.

Stir through cooked rice and heat.

Fold flaked fish, hard boiled eggs and coriander into rice mix.

Serve with coriander and yoghurt on the side.

Foodie serves: 4 average cost:

R65 Top tip:

Try replacing the haddock with an oily fish like herring, mackerel or salmon to increase your intake of omega 3s.

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Thailand: Lettuce larb style salad energy

protein

891kJ

27g

fat

carb

fibre

sodium

11g 4g

1g

466mg

per portion

lunch

1T olive or vegetable oil 500g lean beef mince 1 chilli, finely chopped 1-2 garlic cloves, crushed 1 thumb-sized piece fresh ginger, peeled and grated 1t Thai 7 spice powder Pinch ground cardamom 1 bunch spring onions, finely chopped Juice of ½ lemon 1T fish sauce (optional) Handful fresh coriander Handful basil, torn 4 large cos lettuce leaves

method: Budget serves: 4 average cost:

R35 Top tip:

To increase the fibre content of this meal, replace half of the beef mince with a tinned three bean mix.

Leave out the fish sauce to decrease the sodium.

Inspired by you

Heat oil and fry mince in a large pan until golden brown.

Add the chilli, garlic, ginger, Thai spice and cardamom and fry for a few minutes to release the flavour.

Add the spring onion, fish sauce (optional), lemon juice, coriander and basil.

Stir for a minute.

Fill lettuce cups with mince and serve.

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

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Morocco: Tabbouleh salad protein

fat

carb

fibre

sodium

909kJ

10g

8g 28g

4g

251mg

1T olive oil 1 onion, finely chopped 1 large carrot, peeled and grated 6 baby marrows, sliced 3 spring onions, finely chopped 1 cup cooked barley 1 cup cooked chicken breast, chopped

per portion

energy

3 tomatoes, chopped 2 handfuls baby spinach ½ cup low-fat plain yoghurt 2t harissa paste Squeeze of lemon 3T chopped mint Salt and milled pepper Handful of parsley

Foodie serves: 4 average cost:

R40

method:

Heat oil in a saucepan and gently fry onion and carrots until soft.

Add baby marrows and spring onions, and fry for a minute.

Toss barley, chicken, tomatoes and baby spinach together, and add hot vegetables.

Mix yoghurt, harissa, lemon, mint, salt and pepper together.

Drizzle dressing over salad before serving, and dress with parsley.

Top tip:

Harissa is a traditional spicy condiment made from tomatoes and peppers, and can be used as a spread or a dip. Tomatoes and peppers are a good source of beta-carotene.

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dinner USA: Chicken wings with cheesy dip

serves: 4 average cost:

R48

energy

protein

1891kJ

41g

carb

fibre

sodium

29g 7g

fat

1g

461mg

per portion

Budget

16 baby chicken wings, pointy bits removed and wings cut in half 1T barbecue chicken spice 2T tomato sauce 2T Worcestershire sauce 1T chutney ½t dried origanum Pinch dried chilli flakes Milled pepper ½ cup smooth low-fat cottage cheese Squeeze of lemon juice Milled pepper Chopped coriander

method:

Preheat the oven to 200ËšC. Mix spice, tomato sauce, Worcestershire sauce, chutney, origanum, chilli flakes and milled pepper together and toss through chicken wings.

Place on a roasting tray and roast until dark and crispy (about 25 mins).

Mix cottage cheese, lemon juice, milled pepper and coriander together.

Serve with hot chicken wings and a large side salad.

Top tip:

Because these chicken wings are eaten with the skin, this meal is higher in fat. For a lower fat alternative, replace the wings with strips of chicken breast

Inspired by you

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

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Mexico: Spicy beef nachos protein

1884kJ

34g

fat

carb

fibre

sodium

15g 50g

9g

1083mg

2T olive oil 400g beef chuck, trimmed of fat, cut into 1cm pieces 1 large onion, chopped 2 garlic cloves, crushed 2t chilli powder 1T ground cumin 2t dried origanum 1 can chopped tomato and onion mix 1T tomato paste ½ cup beef stock 1 can red kidney beans, rinsed and drained 2 wholewheat pitas, cut in half and then into 6 wedges ½ cup low-fat plain yoghurt

per portion

energy

method:

Preheat the oven to 180°C. Heat the oil over high heat in a large ovenproof casserole dish and cook the beef until browned. Remove and set aside.

Add the onion to the casserole dish and cook for 5 minutes, stirring. Add the garlic, chilli and cumin and cook, stirring, for a further minute. Return beef to the pan and add origanum, tomatoes, paste and beef stock.

Season with salt and pepper.

Bring to the boil, cover, then transfer to the oven and cook for 40 minutes, adding the beans for the last 15 minutes of cooking time.

Serve with toasted pita wedges, spoonfuls of plain yoghurt and a handful of coriander.

Foodie serves: 4 average cost:

R60

Top tip:

Avocados are a source of monounsaturated (healthy) fats, so mix up some fresh guacamole to accompany this dish.

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Italy: Panna cotta energy

protein

429kJ

9g

carb

fibre

sodium

2g 12g

fat

0g

95mg

per portion

dessert

1/3 cup warm water 1½T gelatine powder 1T castor sugar with a drop of hot water ½t vanilla essence 3 x 180g tubs low-fat plain yoghurt, room temperature

method:

Spray and cook 4 x 125ml tea cups.

Sprinkle gelatin into warm water and leave until it becomes spongy, then microwave for 30 seconds to melt.

Mix castor sugar and vanilla essence together and whisk through yoghurt.

Whisk gelatine mixture in until combined.

Divide and pour into tea cups.

Place in the fridge to set, about 3-4 hours.

Serve with sliced fresh berries or drizzled with granadilla.

Budget serves: 4 average cost:

R20

Top tip:

This dessert is low in fat and best paired with fresh berries and granadilla for extra fibre and antioxidants.

Health hotline

Inspired by you

0800 11 22 88 healthhotline@pnp.co.za

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With the festive season just around the corner, Pick n Pay’s registered dietitian has offered us some helpful tips on eating out for people with diabetes At dinner

Breakfasts out

Choose a salad as a starter and avoid the bread appetizers. For your main meal, select a lean protein food such as 200 g grilled steak, chicken or grilled fish. Order ½ the portion of rice (avoid potato chips) and fill the plate by ordering vegetables. In Italian restaurants order a salad or Minestrone soup as starter (without focaccia bread/ pizza) and enjoy with a ½ portion of Neapoletana pasta.

Instead of tucking into a plate of fried bacon, sausages, eggs and French toast, consider healthier variations such as scrambled or poached eggs, omelettes served with mushrooms (no cheese), poached haddock or grilled kippers. Add volume to your meal by ordering grilled tomato, onion or mushrooms and baked beans.

Lunches / Light meals Choose main course salads with added protein in the form of grilled or smoked salmon, canned or fresh tuna, flamegrilled chicken, beef strips or grilled calamari. An open sandwich made with rye or health bread is better than toasted sandwiches, croissants, tramezzini or burgers and chips. In winter, seek out vegetable-based soups served with a whole-wheat roll or health bread.

Fast foods Choose grilled fish and chicken outlets such as Something Fishy, Fish Away’s and Nando’s serving lean protein, rice, vegetables and salads. Choose a small portion of chicken or fish accompanied by green salad, coleslaw, corn on the cob or spicy rice instead of chips. Sushi bars and Chinese take-aways also offer healthy choices like sashimi (raw fish), Californian rolls, miso soup and various dishes based on stir-fried meats and vegetables, with steamed rice.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian, Leanne Tee, to provide food and nutrition-related advice to the public.

For your nutrition and healthrelated queries, contact Leanne >> healthhotline@pnp.co.za >> Toll free on 0800 11 22 88

Diabetes Awareness

November is Diabetes Awareness Month!

Brought to you by

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THE PRO FE

NAL’S CHOI

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IO SS

THERE IS NO COMPROMISE WHEN IT COMES TO A LOVED ONE For Cuts, Grazes & Stitches • • • • • •

Bacteria-proof Waterproof Easy to remove Allows skin to breathe Long wear time Hypoallergenic

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

V12OPS.01

There’s nothing more special than homemade festive decorations. Here’s one that’s easy enough for kids to make on their own - and all you need is some fabric, a needle and thread and some old newspaper!

Step 1

Step 2

Fold a rectangular piece of fabric in half and pin it to keep the two halves together.

Then draw an outline of the shape you want to cut out on the fabric in pen.

Carefully cut out along the line so that you have two separate shapes.

Step 3

Step 4

Using a long piece of thread and a needle, stitch around the outside of the shape, leaving a two-finger-width space open at the top.

Kids

Festive fun

Stuff strips of crumpled newspaper or plastic bag through the space at the top, then stitch the shape closed and pull the rest of the thread through the top. Hang from Christmas trees, doorknobs or anywhere that needs some festive cheer!

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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 Last Word SLM12_Last_Word.indd 1

It is our choices, that show what we truly are, far more than our abilities J. K Rowling

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

Eleanor Roosevelt

2014/10/08 3:01 AM