Sweet Life magazine issue 7

Issue 07

Winter 2013

Life can be sweet, with diabetes

One pot ders! n o w yummy winter meals

Dealing with the challenges of

Diabetes (every day).

Fun family games How to:

Boost your immune system.

Free!

Take one now

www.sweetlifemag.co.za

Now, all the diabetes

management tools

at your fingertips!

Find delectable, healthy recipes with nutritional information developed especially for people with diabetes Learn more about your meter and how to use it by viewing online training videos Download the Accu-Chek 360° View Paper Tool or 360° Diabetes Management App, to get a better understanding of how diet and lifestyle affect your blood glucose Diabetes Care Programme

Diabetes Care Programme

Starter

Pack

Educational material ACCU-C

Despite all the advances in diabetes treatments, education remains the cornerstone of diabetes is dedicated to management. provide educational material to people living with diabetes. Our range of educational leaflets are exclusively available to members of the Support programme and can be requested Careline. from the

HEK Support Do you need a programme that understands your needs?

Topics include: Understanding diabetes, Managing diabetes, Diabetes and your diet, Blood glucose monitoring and many more.

Join the Accu-Chek family by signing up for Accu-Chek Support today

Blood Sugar Management 1c

The HbA1C test is done in a laboratory and measures your average blood sugar levels over a three month period by taking a sample of haemoglobin HbA1C molecules.

What does it mean?

Haemoglobin molecules can be found within your red blood cells, carrying oxygen from your lungs to all the parts of your body.

Blood Glucose Monitoring

Being diagnosed with diabetes and living with diabetes can sometimes feel overwhelming – this is quite normal. Everybody reacts differently to the news that they have diabetes. One of the most difficult things to come to terms with is that diabetes is for life. Fortunately, with the right information, a well developed care plan and an optimistic attitude, it can be managed with ease.

Managing Diabetes Because diabetes is a chronic condition, caring for yourself is every bit as important as the treatment you receive from your doctor and healthcare team. Taking responsibility involves many choices, including what you eat and how frequently you exercise. It also involves testing your blood sugar to make sure it stays within acceptable levels, an important factor in reducing your risk of serious diabetes related complications.

Because haemoglobin and red blood cells have a life span of up to four months, they can provide a clear picture of what has been happening in your system.

A blood glucose test tells you how much blood glucose is in your blood. A drop of blood from your finger is placed on a blood glucose test strip and inserted into your Accu-Chek® Blood glucose meter. The glucose reading will be displayed electronically on the screen. Test your blood glucose at certain times of the day. Your healthcare team may suggest testing blood individual on your depending the following times, sugar at one or more of detective sugar a blood Becoming needs: When it comes down to it, what is it that you are actually getting each supperInformation – what you are really seeing are • upon waking in the morning your finger? time you prick• before • 1-2 hours after supper • before breakfast numbers.

• before bedtime • 1-2 hours after breakfast These numbers work like a connect-the-dots drawing to give you a view • in the middle of the night • before lunch of how your self-management is working. One number alone will give and after exercising • 1-2 hours after lunch a sense of• before how your body is doing at that moment, but for the whole you image, you have to look at lots of numbers together.

As blood travels throughout your body, blood sugar (glucose) molecules attach themselves to the haemoglobin molecules. When this happens, the haemoglobin is glycated. The higher your blood sugar level, the greater number of haemoglobin molecules that will become glycated.

Medications like tablets or insulin lowers the blood glucose levels.

Consult with your healthcare professional on which medication is right for you.

Healthy Eating Everyone with diabetes should follow a healthy diet and lead a healthy lifestyle. Although the food choices you make and your eating habits are important in helping you manage your diabetes, you should be able to continue enjoying a wide variety of foods as part of healthy eating.

Consult a dietician for advice on a healthy eating plan. Food and drink will increase your blood glucose levels. How much you eat and when you eat is important.

Blood Glucose Monitoring

Complication Eye disease

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Should I call my doctor or dietitian to talk about making modifications to my to

Important Information plan? that the information supplied in this guide, wants to emphasize does not replace the option and recommendations of your healthcare team.

Out-of-range results should not, like:

In understanding the role diet plays in diabetes management, one first Stress affects each of us differently. It energises some people, while needs to understand the way the body functions. The human body works others feel exhausted. Stress can affect your health and outlook in very much like a car that needs petrol to run. The ‘petrol’ the body uses is real ways. The good news is that stress is something you can manage and called glucose. even overcome.

factors affectof your healthcare team. other andand recommendations does not replace the option

Fruit and vegetables are packed with antioxidants that protect the body against heart disease. Have at least 5 portions a day (1 portion = 1 fruit the size of a tennis ball or 1 cup of vegetables). Always dilute fruit juices in water (1:1).

All carbohydrates (found in starches, fruit, vegetables, sugary foods & drinks, milk, yoghurt and legumes) are broken down to glucose after is stream to the body the garden. some time Stretch. Exercise. Spend the blood throughactivity travelsPhysical Theinglucose consumption. energy. storedinsulin exertwhere still the best way tocells, (a hormone) is needed to allow the glucose access into the cells.

4. Increase your intake of fibre

Include soluble fibre (the flesh of fruit and vegetables, oats, oat bran, barley, rye and legumes) and insoluble fibre (whole wheat kernels, digestive bran, seeds, pips and skins) daily.

5. Limit your salt intake

absorption or insulin glucose from suffer As diabetics body resist help your willimpaired sugar blood yourcan Eating well and controlling to their diets to maintain attention pay special need toyour theyBringing production, to normal blood sugar all around. illness and feel better prevent and as levelsuch blood glucose a stable tired, complications. Here’s being diabetic depression that mirror may alleviate feelings to eat more. anxious, or inclinedhow:

Limit your salt intake to 1 teaspoon per day.

6. Careful with the drinks!

Choose mainly sugar and caffeine free drinks. Alcohol should always be taken with meals and never on an empty stomach. Men should not have more than 2 alcoholic drinks per day and women should have only 1 alcoholic drink per day (1 drink = single whiskey/brandy or 125 ml wine or a beer or 60 ml sherry). Your main source of fluid intake should come from plain water.

1. Choose help carbohydrates with care • Get professional

they are the food group to glucose, carbohydrates are fighting like you just feeldown youbroken worse or are If your troubles areAsgetting glucose control. When choosing a for blood responsible is directlywho A professional understands. to someone a losing battle, talkthat mind that not all carbohydrates are in mind. keep of to state one needs carbohydrate your may improve psychologist or counsellor broken down to glucose at the same rate. Fast-release carbohydrates will release glucose very fast resulting in high blood glucose levels, followed by symptoms like extreme hunger, cravings, tiredness, poor concentration, shakiness and dizziness.

7. Meals

Have three balanced meals every day. Never skip meals! Fruit or yoghurt are ideal snacks that can be taken between meals. Please see your dietician for advice on portion sizes and balancing of meals!

Slow-release carbohydrates release glucose slowly and steadily resulting in stable blood glucose levels, improved satiety, decreased cravings and increased energy and concentration levels.

The rate at which carbohydrates are broken down to glucose is referred to as the glycemic index (GI). Fast-release carbohydrates have a high GI

Support you’ll get all the support you need to manage your With diabetes more effectively, allowing you to live your life to the full, every day.

Support you’ll get all the support you need to manage your With value and slow-release carbohydrates have a low GI value. The diabetic diabetes more effectively, allowing you to live your life to the full, every day.

www.diabetes.co.za

www.diabetes.co.za So what are you waiting for?

www.diabetes.co.za

diet should contain mostly lower GI carbohydrates. Please see The South So what are you waiting for?

African Glycemic Index & Load Guide (Gabi Steenkamp & Liesbet Delport) Support today and get: Join for complete GI listings.

Support today and get: Join • Warranty and service for your meter

Warranty and service for your meter

Diet plays a vital part in helping you to control your blood glucose levels. Take control of your health by visiting the Accu-Chek website to see what recipes, dietary guidelines and support options are available to you.

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One out-of-range test should prompt a few questions, such as: • Did I have too much or too little to eat?

• Did I forget to take my insulin or other medications?

• Am I starting to feel ill?

need to manage all the support you Support you’ll get With wait and test result now oryour a low blood sugar • Should I treat diabetes more effectively, allowing you to live your life to the full, every day.

Medications

Are you playing guessing games?

How does it work?

This information can tell you if the changes you have recently made are working or not.

Diabetes can be controlled with:

Role of Diet in Diabetes Managing Stress

blood sugar average your more HbA : Knowing have Do you questions than answers?

Exercise lowers blood glucose levels. When you are active your body uses blood glucose faster. Choose an activity that is going to become a regular part of your life – there is not much point if you feel like giving up in the first week, so choosing something you enjoy and can easily fit into your week is important.

Coping with Diabetes

Managing your Diabetes Blood Glucose Monitoring

Blood Glucose Monitoring Understanding Diabetes

Understanding Diabetes

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1728_Accu-Chek - Website Consumer Ad - Resized for Sweetlife.indd 1

2013/03/11 10:02 AM

And welcome to the Winter issue of Sweet Life: all about how to face the challenges of diabetes head-on.

We know that having diabetes isn’t always (or ever!) a walk in the park, so this issue we’re looking at what makes it so tough to deal with every day, and how to make it just a little bit easier.

Our inspiring cover star, Vanessa Marx, shares with us how she copes with being the head chef of a popular restaurant while juggling diabetes, and our Partner’s Corner looks at what to do when those we love don’t want to face up to their condition... We also have some fantastic winter warmer recipes and some fun indoor games that the whole family will enjoy playing.

The big news for this issue is that we’re starting a subscription service for anyone who wants to sign up for it. For those of you who miss having Sweet Life delivered to your door, you can now sign up on www.sweetlifemag.co.za/subscribe and you’ll get 4 copies a year for only R99. If you’d like to continue getting Sweet Life for free, it is and always will be free from Clicks Clinics and local support groups.

Here’s to looking at the challenges of diabetes, seeing them clearly, and deciding to keep living a healthy, happy life anyway!

Until next time,

Bridget McNulty Editor

EDITOR Bridget McNulty

ART DIRECTOR Mark Peddle

PUBLISHER Claire Barnardo

ADVERTISING SALES TFWcc - Tessa and Anthony Fenton-Wells

CONTRIBUTORS Caroline Alberts, Caroline Gardner, Genevieve Jardine, Jeske Wellmann, Jeannie Berg, Joel Dave, Sarah Hall, Vanessa Marx.

ADVERTISING ENQUIRIES Box 52301, Kenilworth 7745.

Tel: 021 761 2840.

Fax: 021 761 0442.

Cell: 082 320 0014.

Email: tessa@tfwcc.net

Welcome

Hello!

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, and must agree to have their names published online.

Prizes are not transferable and cannot be exchanged for cash.

The judge’s decision is final and no correspondence will be entered into.

Diabetic South Africans

PS: Want to make sure you get your free copy of Sweet Life every quarter? Find your nearest Clicks Clinic 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

How to get your Sweet Life

1

Sweet Life is available FREE at Clicks Clinics and local support groups.

2

Or you can SUBSCRIBE to get 4 copies a year delivered to your door for only R99 : visit www.sweetlifemag.co.za/subscribe to sign up!

3

Or read it online at: www.sweetlifemag.co.za/magazine-2

Find your nearest Clicks Clinic below:

Community

Western Cape

04

BLUE ROUTE Tokai BAYSIDE Blouberg CANAL WALK Milnerton CAPE GATE Brackenfell CAVENDISH CONNECT Claremont CONSTANTIA EDGEMEAD GARDEN ROUTE MALL George GLENGARIFF Sea Point GOLDEN ACRE Cape Town GUGULETHU HERMANUS KENILWORTH CENTRE Kenilworth LANGEBERG MALL Mossel Bay LONG BEACH MALL Noordhoek MELKBOSSTRAND MOUNTAIN MILL Worcester N1 CITY GOODWOOD OUDTSHOORN PAARL PINELANDS PLUMSTEAD PROMENADE Mitchells Plain SOMERSET MALL Somerset West SONEIKE Kuilsriver Stellenbosch TYGERVALLEY Bellville VANGATE MALL Athlone WEST COAST VILLAGE Tableview

Gauteng

Alberton ATTERBURY Faerie Glen, Pretoria Balfour Park Highlands North, JHB BROAD ACRES Broad Acres BROOKLYN MALL Niemuckleneuk, Pretoria CARNIVAL MALL Dalspark, Brakpan CENTURION CENTRE Centurion, Pretoria CLEARWATER MALL Roodepoort Columbine Square Columbine, JHB CORNWALL VIEW Elarduspark, Pretoria CRESTA CENTRE Cresta, JHB Eastgate Bedfordview Edenmeadow Edenvale FEATHERBROOK CENTRE Gezina Galleries Gezina, Pretoria JABULANI MALL Soweto, JHB JACARANDA CENTRE Rietfontein, Pretoria KEY WEST SHOPPING CENTRE KILLARNEY MALL Killarney KOLONADE CENTRE Montana, Pretoria Lakeside Mall Benoni Lambton Germiston MAPONYA MALL Soweto, JHB MALL @ REDS MENLYN RETAIL Newlands, Pretoria MONTANA CROSSING Montana, Pretoria NORKEM MALL, Kempton Park NORTHGATE Honeydew, Randburg RIVERSIDE BOULEVARD Vanderbijlpark ROSEBANK PHARMACY Rosebank, JHB

Eastern Cape

BEACON BAY East London GARDEN ROUTE MALL GRAHAMSTOWN Grahamstown GREENACRES Newton Park, PE KING WILLIAMS TOWN KNYSNA MARKET SQUARE BITAU Beaconway MOFFAT PARK Moffat Retail Park SUNRIDGE VILLAGE Sunridge, PE VINCENT PARK East London Kabega Park PE WALMER PARK Walmer, PE

Swaziland

BHuNU MALL Manzini THE Gables Ezulwini SWAZI PLAZA Mbabane

BAYSWATER PHARMACY Bloemfontein BETHLEHEM DIAMOND PAVILION Kimberley DYNARC WALK Langenhoven Park FICHARDT PARK PHARMACY Bloemfontein GOLDFIELDS MALL Welkom LIBERTY MALL Welkom LOCH LOGAN Bloemfontein MIMOSA MALL Bloemfontein MOOI RIVER Nelson Mandela Drive VRYBURG Market Street

Meet the whole panel at: sweetlifemag.co.za

Mpumalanga

ERMELO HIGHVELD MALL Witbank KLIPFONTEIN Witbank MIDWATER CENTRE Aerorand NORTHVAAL SECUNDA WOODLANDS

North West

Free State

Meet some of our experts:

AMAJUBA Newcastle BLUFF Wentworth Durban GATEWAY Umhlanga Rocks Hibiscus Mall Margate LA LUCIA Durban LADYSMITH LIBERTY MIDLANDS MALL Pietermaritzburg MALVERN Queensburgh, Durban MEERENSEE MUSGRAVE CENTRE Musgrave PAVILION Westville, Durban PINETOWN Pinetown, Durban Southway MALL Seaview SHELLY BEACH Victoria Road Pietermaritzburg Westville MALL Westville

Community

KZN

SANDTON CITY Sandton, JHB SAN RIDGE SQUARE Midrand, JHB SELCOURT TOWERS Selcourt Southgate Mondeor, JHB The Glen Oakdene, JHB TOWN SQUARE SHOPPING CENTRE WONDERPARK CENTRE Akasia WOODBRIDGE MALL

Lyn Starck is a

registered nurse and Diabetes Nurse Educator.

MAFIKENG POTCHEFSTROOM WATERFALL MALL Rustenburg Wilkoppies Klerksdorp

Limpopo

CYCAD Bendor, Polokwane STANDARD BANK SQUARE Polokwane POLOKWANE CBD Polokwane

Dr. Zaheer Bayat

is a specialist endocrinologist in Gauteng.

Faaiza Paruk

Andy Blecher

is a podiatrist and Bsc Dietetics (Hons) is a dietician is currently running the Western Cape in Joburg.

Diabetic Foot Clinic

05

Questions from our blog www.sweetlifemag.co.za/community Diabetic pregnancy and the pump I am a Type 1 diabetic since 1991. I have had two children and desperately want a third, but cannot face another pregnancy like the second due to severe hypoglycaemia that kept occurring.

I want to get a pump - my doctor did initially suggest it and I have asked for a referral to a centre that deals with pumps. I also would like to know what the chance is of getting a pump on medical aid if it is recommended by a doctor and if the medical aid is paying for CDE at the moment?

I am trying to control my sugars now, but even tracking them 6-8 times a day, taking multiple extra shots when needed and tracking my diet closely is not helping.

- Bronwyn

REPLIES Kimberley The CDE has 5 pump centers in Johannesburg. Call 011

7126000 to find out more. They also have an amazing 5 day course called DINE. Speak to Michelle Daniels.

Mervyn

Hi Bronwyn,

Q&A

I hope this may be of some help in resolving your control problems. I used a pump for 10 years and found it to be helpful particularly as you can control the long acting (basal) insulin for your individual requirements. You programme the pump to dispense whatever you need for each hour of the 24 hour day which will be exclusive to your needs.

06

A phone call to your medical aid should be able to tell you if they will support the purchase fully or partially. I stopped using mine because my levy on the consumables was increasing beyond reason. It needs time and expertise to learn how to use the pump. I know we are all different but I believe that with the proper advice and treatment you should be able to get control before getting a pump. It will help your new doctor (it seems you need one) if you keep a record of insulin taken, food consumed, and exercise.

I’m a chairman of a support group - find one of these as they can also be very helpful.

www.facebook.com/DiabeticSouthAfricans Raise your hand if you sometimes get sick of diabetes!

I raise both my hands. Sometimes it is very frustrating.

Zandile

I am on my back with both hands and both legs up…!

Tertia

Q&A

Answers on Facebook

For a mom of a diabetic, it’s always hard.

Mary

I raise both my hands. @Mary so true, it feels like it’s not getting easier.

Nerene

Feel like giving up at this stage. Living with it for 39 years already and now I am really struggling.

Cecilia

Some days I feel like giving up, but then I look at all the people around me that care for me… So don’t give up, go forward and show everyone you are stronger!

Ronel

I haven’t given up after 7 years. I find it hard to control my levels, maybe I’m doing something wrong Thandi

Sometimes it’s hard to come to grips with the reality that you have to inject insulin for the rest of your life.

Madelein

Please guys and girls don’t give up as it is worth it in the long run! We don’t want you to get those awful complications! Please endure! Test regularly! My positive thoughts are with you!

Louise

What do you think?

“Does a hypo or high feel worse than hangover? I don’t drink so I don’t know? My dad told me a hangover is the worst feeling ever? Worse than a hypo?”

Elmarie.

Don’t think anything can be worse than a hypo.

Have a question of your own?

Come and join the discussion today!

Eugene

It all depends. We all react differently but I wouldn’t really compare it to a hangover. But yes, it makes you lose your mind a bit and you don’t comprehend what you’re doing or what’s going on around you.

Dominique

Much worse than any hangover I’ve ever had!

Anton

07

Would you like a drink?

Ask the expert: Genevieve Jardine

From our community:

“M

Ask the Dietician

y daughter is on insulin injections and can’t inject for every cold drink she wants. Everybody says aspartame is bad for you, so what can she drink except water? ” Di-ann Reid.

8

A lot of the excess sugar in our diet comes from drinks that are high in sucrose and fructose: regular fizzy drinks, energy drinks and also fruit juices. These affect blood sugar and also increase energy intake, which can lead to weight gain. That’s why these drinks aren’t a good idea for diabetics.

So what else can you drink?

Artificially sweetened diet drinks are pretty much kilojoule free and don’t raise blood sugar levels, but most of them contain aspartame – the topic of a lot of debate for many years. Although aspartame has been linked to increased risk of cancer, mood disorders and even diabetes, nothing has been proven and the FDA (Food and Drug Administration) has approved diet drinks with aspartame, with a limited daily intake. It’s a good idea to reduce the number of artificially sweetened drinks you have, especially if you’re using other sweeteners in tea and coffee.

Fruit juices often confuse people with diabetes, because they often have, “no sugar added” on the

Expert tip: When looking at food labels, always check the total carbohydrate content (per serving size) and not just the sugar content.

label. Although there is no added sugar, fruit juices are high in fructose sugar that can push up blood glucose levels. They are a concentrated form of natural sugar from the fruit – you get all the sugar, but none of the fibre that’s good for you. A small glass of fruit juice can have twice as much sugar as a piece of fruit!

One-a-day drinks Low carb, with artificial sweeteners

• Diet fizzy drinks (Tab, Coke Light, Coke Zero, Sprite Zero, Fanta Zero etc.)

• Diet cordials (Brookes Low-Cal etc.)

• Light iced teas (Lipton Iced Tea Lite etc.)

• Light flavoured mineral water (aQuelle Lite etc.)

Every day drinks

Treat drinks

Low carb, no sweeteners

• Freshly squeezed lemon juice in ice-cold water.

• Hot or cold flavoured herbal teas (no sugar added).

• All unflavoured sparkling water.

• Chopped up fruit (strawberries or orange) soaked in water for flavour.

Medium carb.

These drinks have 6–8g of carb per serving – half of normal drinks!

• 200ml tomato juice (low GI).

• 150ml Lamberti’s low GI juice.

• 100ml Energade Champ (low GI).

From our community:

“D

oes fruit push up your sugar levels?”

Lisa Dauman.

Fruit is an important part of the diabetic diet because of the nutrients and fibre it contains. Your dietician will tell you exactly how much fruit you should be eating, but in general 2 to 3 servings of fruit a day is the right amount. These fruits should be low GI and in the right amount.

Here’s an idea of low GI fruit portions: • Grapefruit - ½ large • Guava - 2 medium • Kiwi - 2 medium • Apple - 1 small • Orange -1 small

• Peach - 1 medium • Nectarine - 1 small • Pear - 1 medium • Plum - 2 small • Apricot - 3 small

• Cherries - 12 small • Grapes - 12 small • Fruit salad - ½ a cup • Strawberries - 1 cup • Berries - 1 cup

Ask the Dietician

Ideas for drinks with and without sweeteners:

11

Partner’s Corner

“M

Partners

y dad is a poorly controlled Type 2 diabetic, and he doesn’t seem to care. I keep telling him how serious his condition is and that he has to take care of himself, but he continues eating whatever he likes and says he’s too old to change.

What can I do?” Celeste Damen.

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Dear Celeste, It isn’t easy for people to hear that they have diabetes. Diabetes is a condition that cannot be cured: it has to be taken care of every day.

People who have diabetes have to make some important changes in their lives, but if the change is forced on them, they may not want to do it.

This is what is probably happening with your dad. He most likely knows exactly how important it is to look after his diabetes, but might still be in denial or angry that this inconvenience has been brought into his life.

The fear you feel for your dad’s condition also projects to him, and he is probably trying to reassure you by giving you excuses that he is too old to change or that the situation is not that serious.

Instead of telling Dad what to do and being cross with him when he doesn’t do the right thing, you need to ask him what changes he is willing and able to make. Then encourage

him to follow through on what the two of you have decided.

Diabetes has not only happened to him: it has happened to your whole family. This is something all of you have to accept. It’s a good idea to get the whole family to adopt healthy habits, so that there will be less temptation...

Offer your dad help, but try not to be the Diabetes Police.

Good luck!

Ask the expert: Jeanne Berg, Diabetes Educator

“Diabetes has not only happened to him: it has happened to your whole family.”

The colder months mean your chances of getting sick are higher. Try these smart immune boosters to keep in the best possible health.

Did you know that if your blood sugar remains high, you’re more likely to get infections?

Balanced blood sugar is the key to good health.

2

Getting an annual flu vaccination can help to build your winter immunity.

Drink up! Increase your Don’t intake of healthy drinks overdo it! like water and rooibos. Hot Chronic water with a slice of lemon is a delicious winter drink. stress can run down your immune system. Get off the couch! Whether you go for a walk or do an indoor class, keep up your exercise regime to Rest boost your immune system.

6

more and get more sleep (if you can!)

Get a vitamin B injection to give you an energy boost.

Eat a healthy and balanced diet, with plenty of fruit and veg. Try foods high in vitamin C (oranges, naartjies, kiwi fruit and berries), vitamin B (cheese and eggs), beta and mixed carotenes (carrots and sweet potato), vitamin E (sunflower seeds and almonds) and selenium (fish and bran). Don’t forget those leafy greens like spinach, kale and broccoli.

Try pre- and probiotics to balance the bacteria in the gut and boost immunity.

Healthy Living

10 fast ways to improve your immunity

Eat more of these immune-boosting foods: cabbage, garlic, chicken soup, ginger, honey, lemon, mushrooms, oats, salmon, and oysters.

10

Ask the expert: Cheryl Meyer, Dietician “Good nutrition is essential to a strong immune system. Protein, vitamins A, B6, C and E, folate, zinc, selenium, iron, prebiotics and probiotics have all been linked with immune response. A strong immune system doesn’t guarantee you can fight off every flu bug, but it is a powerful defence.”

11

delicious Making diabetes

WORDS: BRIDGET MCNULTY

PHOTOS: MARK PEDDLE

As soon as you walk into Dear Me, the restaurant where Vanessa Marx is head chef, you know you’re in for a treat – even if you have diabetes.

That’s because this 27-year-old Type 1 diabetic has managed to find a way to make diabetes delicious.

Inspiring

What makes Dear Me so special?

We have a totally different way of looking at restaurant food. Although we have a menu that people can order from, we focus on letting people eat what’s suitable for them.

So if someone dislikes a certain food, or has an allergy, if they can’t eat gluten or dairy – or they’re diabetic, for example! – we’re able to make a plan for them. If there’s something you want when you come to Dear Me and it’s not on the menu, I can make it for you. People tell me what they can’t have and what they feel like eating, and I whip up something that suits them. That’s pretty unusual for a restaurant – we’re usually told what we can eat, and that’s that.

When did you find out you were diabetic?

I was about sixteen, in the middle of high school – it was seriously bad timing! I had all the usual symptoms, I was drinking about four litres of water a day and falling asleep during class because I was

“Pay attention to your diet: what you eat plays a huge role in your health, and how you feel every day.” so exhausted. My mom eventually diagnosed me and I had to be hospitalised – it was a really bad experience. I’ve always loved food, and I remember lying in bed in the hospital naming all the foods I could never eat again… It was a long list!

How has diabetes changed your daily life?

That’s a hard question, because it’s so much a part of my daily life. It can be difficult in terms of explaining to people around me how I’m feeling. If I wake up with low blood sugar, for example, I’m exhausted before the day begins. People understand a throat infection, but they don’t understand what waking up low feels like. As a head chef, I need 13

to be around every day and I need to be in charge of the kitchen, so that doesn’t leave much room for feeling tired or unwell because of high blood sugar, or needing time out to have something sweet because of low blood sugar.

Inspiring

Isn’t it difficult to be around food all day? How do you resist sweet treats?

It is quite tricky! Sometimes making a cake or biscuits for someone else satisfies the urge for me, other times I’m tempted by all the delicious treats we sell. But I’m not tempted every day – what puts me off is that I know how I’ll feel later. I do believe in “everything in moderation” so I allow myself a treat now and then. As long as it’s a once-off, and I’m not doing it every five minutes!

16 14

Do you cook special diabetic food at home or at work?

Generally I enjoy healthy food, so that falls into what I should be eating as a diabetic. I love fruit and vegetables, and I look after my body and know what I should and shouldn’t eat. So I try to eat as normally as possible, in a healthy way, without it being special diabetic food.

What’s the biggest challenge of living with diabetes?

Discipline! Definitely discipline.

I find it difficult to test as often as I should – I’m running around all day and I can’t have my meter on me, so I have to stop what I’m doing and make a special point of testing.

The more disciplined I am, the better my blood sugar control, so I know I should be doing it more.

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

I’m lucky in that my job is pretty physical – I’m on my feet all day and the restaurant has stairs, so I have to run up and down the stairs a lot. I also like being outdoors, so that helps. But I don’t have a formal exercise routine, I get enough physical activity at work…

What advice would you offer to other diabetics?

Be disciplined! Pay attention to your diet: what you eat plays a huge role in your health. Also don’t feel like you’re on your own, don’t be afraid to ask for help – feel free to talk about your diabetes, and explain to those around you what it feels like. There’s still a stigma around diabetes, that it’s only people with weight problems who are diabetic.

But the only way we’re going to change that is by talking about it.

On a practical note, it’s really important to read the warning information of any medication you’re on, and see if it’s suitable for diabetics.

I was on the pill for almost ten years, and I found out last year that one of the side effects is thrombosis. This side effect, combined with weakened blood vessels from diabetes, caused me to have a minor stroke. Being on the pill can be dangerous for diabetics.

What makes your life sweet?

The people in my life make my life so sweet: my mom is my rock, my fiancé, my friends – and also Dear Me. This place gives me a huge platform to make a difference, and I love that.

Visit Dear Me at 165 Longmarket Street in Cape Town or check out www.dearme.co.za

Fun family games

Lifestyle

Just because it’s cold outside doesn’t mean the games have to stop! Here are four fun family games to play indoors with the whole family – laughs included. We’ve got something for everyone, young and old.

Let the games begin!

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30 second charades This is just like the board game 30 Seconds, but even more fast-paced and fun! It’s a great game for all generations to play together.

How to play: • Each person gets 3-4 squares of paper to write down the name of someone or something famous, i.e. Nelson Mandela or Table Mountain.

• Divide into teams of 2-4 players (girls against boys is always a good idea!)

• One player per round has to get the rest of the team to guess exactly what the paper says. Each team can choose as many folded squares as they can get through in 30 seconds.

• The first time around, you can use as many words as you like.

• The second time around, because you’ve heard all the answers once already, you can only use two words.

• The third time around, you can’t use any words and have to mime the clue – just like charades.

• Don’t forget to keep score of how many squares of paper you have at the end of each round… Add them up and you have your winner!

Why we love it: You can get everyone from Granny to your six-year-old cousin involved, because they get to write some of the game.

You might remember Twister from when you were a kid – but it’s just as much fun as an adult! The only difference is that the Twister mat is a little smaller these days…

How to play: • Choose two people to play against each other.

• Spin the Twister spinner to decide where they put their hands or feet (the spinner is divided into right hand / left hand / right foot / left foot and four colours: red, yellow, green and blue).

• Keep spinning until someone either falls over or lets their knee or elbow touch the mat.

• It’s a good idea to have a dedicated “spinner” for each round, because it’s most fun when the changes happen quickly.

• Once you have a winner from the first round, let another two people play, and then the winners can play against each other.

Why we love it: It promises to be “the game that ties you up in knots” and it is – whether from playing or from laughing as you watch other people play!

2s and 8s If you love the card game UNO but don’t have a pack of UNO cards handy, don’t worry! Here’s how to play it with a normal set of playing cards.

How to play: • The rules are simple: combine two sets of playing cards, shuffle them well and deal seven cards to each player.

The top card of the deck is flipped over and becomes the first of the throwaway pile.

• Each player takes a turn by throwing away one card that matches the suit or number of the card on top of the

pile. If they don’t have any that match, they have to draw the top card from the deck, and play that card if possible, or skip a turn.

• There are special rules about certain cards: instead of matching colours like in UNO, you match suits (diamonds, hearts etc.) Either the suit or the number / picture has to match.

• A Jack card is either a reverse or a skip for the next player.

• A Queen means the next player has to pick up 2 cards.

• A King lets you change the suit and can be played at any time.

• An Ace lets you change the suit and the next player has to pick up 4 cards. It can also be played at any time.

Why we love it: It can be a very simple card game or a very complicated one – depending who is playing and how good their strategy is.

Lifestyle

Twister

Famous faces Part of what makes this game so funny is that it involves sticking PostIt notes on your face… But it’s also a great general knowledge game.

How to play: • Each person gets five sticky PostIt notes and has to write down five famous people’s names – anyone from Mickey Mouse to Baby Jake Matlala, Britney Spears to Brenda Fassie.

• These are put in a pile, upside-down so that nobody can read them.

• When it’s your turn, you close your eyes and pick a Post-It from the pile, and stick it to your forehead.

• You then get to ask 10 questions – with a Yes or No answer only – to try and figure out who you are.

• It’s harder than it sounds!

Why we love it: It’s a fantastic group game because there are no limits to how many people can play.

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Gastric bypass

Special Feature

Recent research suggests that a certain kind of surgery may “cure” Type 2 diabetes. We find out more, and give you the facts.

18 16

A hot topic in diabetes in the last few months has been whether or not gastric bypass surgery can help those with Type 2 diabetes. One of the experts is Professor Tess van der Merwe, the president of the South African Society for Obesity and Metabolism, who has been sharing information about the surgery. We found out what it could mean for Type 2 diabetics, then asked our experts to weigh in.

Is this surgery a cure for Type 2 diabetes?

Gastric bypass surgery has been used to help obese people lose weight since it was first performed 20 years ago. But now new research shows that this same surgery (specifically a type called “laparoscopic Roux–en–Y gastric bypass”) could cause Type 2 diabetes to go into long-term remission. What does this mean?

Type 2 diabetes could be “paused” for a number of years.

An international study said that about 90% of obese patients with Type 2 diabetes who go for this surgery have normal blood sugar and no evidence of diabetes for three to fifteen years after surgery.

Is it a cure? No. But it is possibly a very long break from a chronic condition.

Some might say that any surgery that causes very overweight people

to lose weight will have a good effect on blood sugar, but experts say the difference can be seen before the weight is lost. Professor Francesco Rubino (a leader in surgery for Type 2 diabetics) was in Johannesburg recently for the 3rd Centre for Metabolic Medicine and Surgery Workshop. He said that a few days after a gastric bypass, patients with Type 2 diabetes show normal blood sugar levels, even before they lose any weight.

Dr. Joel Dave, endocrinologist “Bariatric surgery is becoming an important part of the treatment of diabetic patients with a BMI over 35. But although the results with this surgery are very good, it is still an invasive procedure with potential complications. It should not be considered a shortcut to weight loss and diabetes improvement, but a last resort after a low calorie diet and structured exercise programme has failed.”

What if the Type 2 diabetic ate badly and didn’t exercise, and returns to this same lifestyle – will the surgery still work?

The surgery doesn’t just help the patient by making their stomach smaller. It also triggers changes to the hormones, the appetite and the metabolism, so that long-term change is possible. But it is not a magic cure – the patient has to be ready to make changes to their diet and exercise. One of the ways they

Genevieve Jardine, dietician “It is my opinion that gastric bypass surgery may be a good option for those who have a high BMI (above 35) and have tried for many years to lose weight. If they are managed well after surgery and take this opportunity to start over, it could mean a second chance at health.”

How extreme is the surgery?

The surgery is minimally invasive.

It is also known as laparoscopic surgery, keyhole surgery or bandaid surgery because the cuts made are so small – on average 0.5 to 1.5 cm. The doctor uses images on TV screens to magnify the surgery so they can see what to do.

Dr. Joel Dave, endocrinologist “Although the procedure is minimally invasive there are still some potentially serious complications. The patient’s decision to have this surgery must not be taken lightly.”

Is the surgery covered by medical aids?

That depends on how urgently you need it. In order to work that out, doctors look at your BMI (Body Mass Index), which outlines whether you are underweight, at a healthy weight, or overweight (see the box on this page). Diabetic patients with a BMI over 35 may be able to get the surgery covered if they have a motivation letter from a Metabolic Centre for Excellence, and if they are on the right medical aid option.

There is usually a 20 to 30% copayment that the patient pays.

Have there been any local studies?

An SA study based at Netcare Waterfall City Hospital tracked 820 patients who had not been able to lose weight for up to 18 years before they had surgery. 3 years later, 88.5% of the patients who had diabetes at the time of the surgery still had normal blood sugar levels.

Is there anyone it won’t work on?

This surgery is only an option for Type 2 diabetics who are very overweight – with a BMI greater than 35. They are doing research on lower BMI’s as well.

Want to find out more?

Visit www.sasomonline.co.za or call 011 304 7820.

How to work out your BMI There are many websites that calculate BMI for you, but here’s what you need to do it yourself: • Your weight.

• Your height in metres.

• A piece of paper and a calculator!

1

Find out the square of your height in metres (your height times your height, i.e.

1,5m x 1,5m).

Do this sum: (Weight in kg) divided by (square of height in metres) You should get a number between 18.5 and 40.

Special Feature

guard against this in the Centres of Excellence (where the surgery takes place) is by coaching the patient to start new, positive habits.

2 3

Less than 18.5 means you are underweight.

18.5 to 25 means you are at a healthy weight.

25 to 30 means you are slightly overweight.

More than 30 means you are very overweight (obese).

19

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Competition terms and conditions: • Competition closes 15 September 2013.

• Only one entry allowed per customer and all entries must be submitted via e-mail.

• Winners will receive a redeemable coupon for a Clicks EasyMax glucometer, valid for 6 months.

• All winners will be notified via e-mail within 20 days after the closing date.

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2013/07/19 3:20 PM

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Visit any of our 122 Clicks Clinics for a Sweet Life Screening, designed to help you manage your health.

This screening includes: • Glucose measurement • Blood Pressure measurement • Body Mass Index measurement • Foot Screening to identify problems early

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Exercise meets meditation Looking for a sport that’s relaxing and good for you?

Yoga is not only a fantastic form of strengthening exercise, it’s also great for calming the mind – something most diabetics need! Here are some simple poses to try at home.

Work It Out

Body:

22

As a diabetic, the one thing you’re told over and over is that exercise is good for you. And it is! But sometimes exercise feels a bit too much like hard work. Now that the weather is colder it’s hard to get out for a walk or a run, and gym is not for everyone.

That doesn’t mean you can sit back and wait for the weather to warm up, though! Yoga has just the right mix of strengthening, balancing and heartracing poses, and you should take a few quiet minutes to lie down at the

end of each class. Yes, that’s right!

Exercise that makes you lie down!

There are specific reasons why yoga is good for people with diabetes, too.

Yoga teacher Tasha Saha explains: “As well as better fitness and cardiovascular (heart and vein) health, yoga massages and increases the function of the internal organs, balances the endocrine system and has great effects on the release of stress hormones,” she says. “All of these

But which yoga to choose? In general, hot yoga (Bikram) and flow yoga (Ashtanga) are more difficult, so it’s better to begin with a slower practice like Hatha or Iyengar.

Some poses (especially those that are active in the belly and lower back) are particularly good for

diabetics because they target the pancreas, which can help to lower blood sugar levels. “But a balanced yoga session will work on every system in the body,” says Tasha, “as well as the mind and emotions too – lowering stress levels and helping you towards balance.” As every diabetic knows, balance is the magic word!

Below are a few yoga poses to try at home – these are very good for lowering blood sugar. If you can’t get to the full pose, go as far as you can. As you become more flexible, you will be able to stretch more.

Remember: if something is sore, stop! Yoga should never be painful.

Seated Forward Bend Seated forward bends stimulate the digestive organs and help the insulin work better in the system.

First: Sit on the floor with your legs out in front of you.

Flex your feet and press down through your heels.

Place your hands on the floor next to your hips and sit up straight, opening your chest.

Then: Take a deep breath in, and without curving your back, lean forward from the

hips, not the waist. Either hold on to your feet or use a strap around the soles of your feet. Make sure your elbows are straight, not bent.

Be careful not to pull yourself down – you want to lengthen the spine, not force it. Keep your head raised and aim to get your belly touching your thighs, and then

Work It Out

are factors that affect blood sugar, so it’s no surprise that a number of big studies have shown that regular yoga can reduce blood sugar levels.” Another part of yoga that sets it apart from other exercise is that it increases body awareness – understanding how your body feels – which makes it easier to stay at a healthy weight and to make better food choices.

your ribs. This might take a few months!

Finally: When you’re ready to come up, lift the body away from the thighs, take a deep breath in and slowly straighten up.

Stay in this pose for: 1 to 3 minutes.

23 21

Half Lord of the Fishes Seated twisting poses also stimulate the digestive organs and help the insulin work better in the system.

First: Sit on the floor with your knees bent and your feet on the floor. Slide your left foot under your right leg to the outside of your right hip, with your left leg on the floor. Step your right foot over your left leg and place it on the floor outside your left hip.

The right knee will point up to the ceiling.

Work It Out

Then: Exhale and twist your body towards the inside of your right thigh. Press your right hand against the floor behind you, and your left upper arm on the outside of your right thigh near the knee. Stay in this position, breathing deeply, then exhale and release.

24

Finally: Return to the position you started with, and repeat on the other side for the same length of time.

Stay in this pose for: 30 seconds to 1 minute.

Warrior Standing poses or poses where you have to flow from one pose to another are excellent for the blood and heart systems.

First: Stand up straight, with your feet together and your hands at your side. Breathe out, and step your feet apart, as wide as you can while still feeling balanced. Turn your left foot in 45 degrees, and your right foot out 90 degrees.

Make sure the right heel and the left heel are in line with each other.

Then: Breathe out, and rotate your body till you are facing over the front foot. Raise your arms over your head, and reach towards the ceiling.

Drop your shoulders and arch your upper back a little. With

your back heel firmly pressing into the floor, breathe out and bend your front knee over your front ankle.

Finally: Reach through your arms and, if possible, bring the palms together. Keep your head looking forward or looking up at your thumbs.

Stay in this pose for: 30 seconds to 1 minute

Poses which ground the body help to refresh the pancreas, liver and other abdominal organs.

First: Lie on your belly with your arms on either side, palms facing up, and your forehead resting on the floor. Turn your big toes towards each other and clench your butt.

Then: Exhale and lift your

Want to give it a try?

Many yoga studios offer free trial classes. Most gyms also offer yoga classes at a fraction of the price of private classes.

Find a yoga teacher in your area: www.southafricayoga.com Or visit Tasha Saha: www.mioja.co.za Or find your nearest Virgin Active gym: www.virginactive.co.za

“Remember that everyone is different, so the range you will be able to work into will be different in each pose.”

head, upper body, arms, and legs off the floor (this may take some practice!) Firm your butt and strengthen your legs. Raise your arms and stretch back through your fingers. Look ahead, but be careful not to stick your chin out. Keep the

back of your neck long.

Finally: Breathe out and release. Take a few breaths and repeat (if you want to!)

Stay in this pose for: 30 seconds to 1 minute.

Legs-up-the-Wall Poses where the feet are higher than the head direct the flow of blood towards the pancreas and relieve pressure in the feet.

Work It Out

Locust

First: Lie with your back on the floor, in as straight a line as possible, with your legs up against the wall in a 90 degree angle (your body should form half of a square). Rest your shoulders on the floor and allow a small gap between your hips and the wall.

Then: Rest in this pose.

Finally: When you’re ready to come out of it, turn to the side for a few breaths and then come up into a sitting position.

Stay in this pose for: 5 to 15 minutes.

Sarah Hall, Biokineticist.

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References: 1. Wang, J. et al. “Multicenter clinical trial of the serum lipid-lowering effects of a monascus purpureus (red yeast) rice preparation from traditional Chinese medicine”.

Current Therapeutic research 1997;58 (12): 964-978.

2. Heber, D. et. al. “Cholesterol-lowering effects of a proprietary Chinese red yeast rice dietary supplement”. American Journal of Clinical Nutrition 1999;69 (2): 231-236.

3. Erdogrul, O. and Azirak, S. “Review of the studies on the red yeast rice (monascus purpureus)”. Turkish Electronic Journal of Biotechnology 2004; 2: 37-49.

4. Lin, CC., Li, TC. & Lai, MM. “Efficacy and safety of monascus purpureus went rice in subjects with hyperlipidemia”. European Journal of Endocrinology 2005; 153: 679-686.

5. Liu, J., et. al. “Chinese red yeast rice (monascus purpureus) for primary hyperlipidemia: a meta-analysis of randomized controlled trials”. Chinese Medicine 2006; 1: 4 http://www.cmjournal.org/content/1/1/4

DBCN(Chol)_Eng_Sweet Life_2013.indd 1

LITHA PHARMA

Part of Litha Healthcare Group Limited

2013/06/28 9:43 AM

LITHA PHARMA

One pot nders!

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

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It’s cold outside… So why not heat things up with these deliciously hot (and healthy!) recipes? For those on a budget or cooking something special, here's breakfast, lunch, dinner and dessert - all in one pot!

Which means less time washing up, and more time keeping warm …

Top tip:

Substitute chicken for the beef for an even leaner meal!

Inspired by you

24

Look out for healthy tips from Pick n Pay’s dietician, Teresa Harris, to make these dishes even more diabetic-friendly!

27

Budget serves: 4 average cost:

R14

energy protein 1357kJ

12g

fat

carb

10g 46g

GI

GL

52 24

3 cups low fat milk 2¼ cup oats 1½ cinnamon sticks 4t unsweetened desiccated coconut One large pinch of salt 1½ pears, grated

method:

Heat milk, oats, cinnamon, coconut, salt and pear together in a saucepan.

Stir constantly until cooked through.

Serve alone or with caramelised fruit for a special treat.

special treat:

In a separate pan, heat 2t apricot jam.

Slice half a pear and half an apple, and add them to the pan.

Add a squeeze of lemon and simmer until golden and caramelised.

Serve on top of warm oats.

Top tip:

Oats are full of soluble fibre, which means they’re great for digestive health! Eating oats often can help to lower your cholesterol.

Inspired by you

24 28

per portion

breakfast

Tasty oats

One pan breakfast 854kJ

9g

fat

carb

13g 8g

method:

GI

GL

12 n/a

per portion

energy protein

Heat oil in a frying pan and gently fry onion, garlic and thyme until cooked through.

Add chilli, all tomatoes and lemon, and simmer for about 15-20 mins or until thick.

Season with a little salt and pepper, and spoon 4 little hollows into the tomato mixture.

Break an egg into each, and cook over a low heat for about 10 mins or until egg is done.

Serve in the pan and let everyone help themselves!

Top tip:

Eggs are often thought to be bad for our health, but it’s not true! People with diabetes and heart disease can eat as many as 7 eggs a week, but no more than 1 or 2 a day.

2T canola oil 1 red onion, finely sliced 1 garlic clove, crushed 2T chopped thyme 1 chilli, finely chopped 1 tub cherry tomatoes 4 whole tomatoes, diced 1 squeeze of lemon Salt and pepper 4 eggs

Foodie serves: 4 average cost:

R21

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

25 29

Budget serves: 4 average cost:

R18

energy protein 506kJ

8g

fat

carb

GI

GL

7g

6g

19

2

1T canola oil 1 onion, finely chopped 1 chilli, finely chopped 2t rosemary, finely chopped 1 large head broccoli, chopped Salt and pepper 3 cups chicken stock 1/3 cup grated cheddar cheese

method:

Fry onion, chilli and rosemary in oil for a minute.

Add broccoli, salt and pepper, and fry for another minute to mix flavours.

Add stock and simmer until cooked through.

Remove from heat.

Blend or mash with a potato masher till it forms a thick soup.

Return to the heat and stir through the cheese.

Serve as is or with a slice of low GI toast.

Top tip:

Broccoli is a “superfood”, so it’s great for diabetics.

If you have high blood pressure, it’s a good idea to make weaker stock so there’s less salt.

Inspired by you

30

per portion

lunch

Broccoli cheese soup

Healthy chickpea curry 14g

fat

carb

11g 34g

GI

GL

34

12

2T canola oil 1 onion, finely chopped 2 garlic cloves, crushed 1T grated ginger 2T curry powder 1T ground coriander 2t ground cumin 4 carrots, diced 6 baby marrow, roughly chopped 5 ripe tomatoes, chopped 1½ cups chicken stock 1 can chickpeas, drained and rinsed 2 handfuls baby spinach Juice of 1 lemon Handful of fresh coriander

Foodie serves: 4 average cost:

R40

per portion

energy protein 1227kJ

method:

Heat oil and fry onion, garlic, ginger, curry powder, coriander, cumin, carrots and baby marrow for 10 mins.

Add tomatoes and stock and simmer for another 10 mins.

Add chickpeas and simmer for about 30 mins or until cooked through.

Stir through baby spinach and lemon juice just before serving.

Serve in bowls topped with fresh coriander.

Top tip:

Adding chickpeas to meals boosts the soluble fibre, which is excellent for gut and heart health.

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

27 31

dinner Winter stirfy 36g

fat

carb

12g 9g

GI

GL

40

4

2T canola oil 1 onion, thinly sliced 2 garlic cloves 1T grated ginger 1 chilli, finely chopped 3 large carrots, thinly sliced 2 cups broccoli florets 1 cup cabbage, shredded 3 chicken breasts, cut into strips 2T Worcestershire sauce 2 cups shredded spinach Juice of 1 lemon

Top tip:

A rainbow of colours in any meal means one thing: a good variety of vitamins and minerals!

Inspired by you

32

per portion

energy protein 1212kJ

method:

In a large frying pan, heat oil in and fry onion, garlic, ginger, chilli and carrots together.

Add broccoli and continue to fry for about 5 mins.

Next, add the cabbage, then the chicken, and finally the spinach.

Once everything is cooked, season with lemon juice and Worcestershire sauce.

Serve tossed together – a winter rainbow!

Budget serves: 4 average cost:

R46

Hearty hot pot 42g

fat

carb

14g 38g

GI

GL

54 20

1T canola oil 1 onion, finely chopped 1T rosemary, chopped 2t ground cumin 500g beef chuck, fat removed, diced and dusted with flour 6 whole ripe tomatoes, chopped 1 cup beef stock Juice of 1 lemon Pepper 8 baby potatoes, sliced into 1cm thick slices

per portion

energy protein 1938kJ

method:

Heat a casserole dish, add oil and fry onion, rosemary and cumin together.

Add beef and brown on all sides.

Add tomatoes, stock, lemon and pepper, and simmer for about an hour, or until tender.

Preheat oven to 180°C. Arrange baby potato slices onto the beef and bake for about 45 minutes or until cooked through.

Serve with green beans.

Top tip:

Serve with steamed vegetables: marrows, broccoli and carrots.

For a change, try sweet potato instead of baby potatoes – more fibre and vitamins, and just as delicious!

Foodie serves: 4 average cost:

R52

Health hotline

0800 11 22 88 healthhotline@pnp.co.za

28

33

dessert

Baked fruit cobbler 876kJ

6g

fat

carb

5g 35g

GI

GL

53 19

4 golden delicious apples, diced 175g frozen mixed berries Juice and grated peel of 1 orange 1 cup self-raising flour 1 cup oats ¼ cup unsweetened desiccated coconut 1t ground cinnamon Pinch of salt ¾ cup buttermilk 1T treacle sugar

per portion

energy protein

method:

Place apples, berries, orange juice and peel and a splash of water in a saucepan and heat gently for 15-20 mins. This gives the fruit time to release its natural sugar.

Spoon mixture into a baking dish or six small dishes.

In a large bowl, mix flour, oats, coconut, cinnamon, salt and buttermilk together to form a thick batter.

Spoon mixture onto fruit.

Sprinkle with sugar and bake for 30-40 minutes or until golden.

Serve with a spoonful of plain, low-fat yoghurt.

Top tip:

If you’re having dessert with your meal, it’s a good idea to leave out the starch from the main (rice, pasta or potatoes, for example) so that you’re not eating too many carbs.

Dessert serves: 8 average cost:

R26

Health hotline

Inspired by you

34 28

0800 11 22 88 healthhotline@pnp.co.za

Pick n Pay dietician Teresa Harris shares some of her favourite products - healthy options that are delicious too!

PnP Quick Cooking Oats Prepare oats with low fat milk as this adds protein and fat, which will help to sustain blood sugar levels.

PnP Free Range Eggs

PnP Tinned Chickpeas

Start your morning with a boiled egg – eggs are packed with high-quality protein to keep you fuller for longer.

Chickpeas are incredibly healthy. Empty the contents into a sieve and rinse them before cooking, to lower the sodium content.

PnP Skinless Free Range Chicken Chicken breasts are a great source of lean protein.

Marinade and grill them on the braai.

Good Food

Healthy choices

Inspired by you

PnP Frozen Mixed Berries Berries are a rich source of antioxidants.

Perfect for use in smoothies and as a sweet treat on special days.

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.

28

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Advancements to version 3.0 include:

• Fenumannan® Fenugreek seed galactomannans: can interact with disaccharide sugars in the gut

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• L-Arginine: helps regulate insulin in the pancreas’s Islets of Langerhans • Taurine: data is accumulating to show the effectiveness of taurine against diabetes mellitus, insulin

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DISCLAIMER: The information above is not intended as a substitute for advice provided by a competent health care professional. You should not use this information in diagnosing or treating a health problem. No claim or opinion is intended to be, nor should be construed to be, medical advice. If you are taking any drugs (prescribed or not), or have a medical condition, please consult a physician or health care professional, who is aware of herb/drug interactions before taking any herbal or natural supplements.

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Looking for something to do this weekend? Don’t worry if the weather isn’t nice - check out these fun indoor spots where you can learn about the world…

Cape Town:

Durban:

Cape Town Science Centre

From Fear to Fascination

Discover all kinds of exciting activities and interactive displays – everything from building a house to making puzzles, creating with LEGO and robotics workshops. You can even learn how to move a ball with your brain…

Meet reptiles and amphibians (that’s snakes and frogs, in case you were wondering!) up close and personal: mambas and poison dart frogs, tarantulas and scorpions.

The biggest and baddest creepy crawly creatures in the world.

Find out more at: www.mtnsciencentre.org.za or 021 300 3200.

Find out more at: www.ushakamarineworld.co.za or 031 328 8000.

East London:

Joburg:

Burnside Touch Farm

Sci-Bono Discovery Centre

A fun place for the whole family – meet and feed all kinds of farm animals: donkeys, cows, goats, bunnies, chickens, turkeys, ducks, pigs, geese, and even emus! There’s also a boat swing, four-wheeler cart rides, a dam and a tea garden.

An amazing centre full of interesting things, from a science centre that shows you what electricity is, to a goal-scoring net that lets you kick around a soccer ball. This is supposed to be for kids, but it’s just as fun for adults!

Find out more at: burnsidetouchfarm@gmail.com or 082 478 2949.

Kids

Smart fun

Find out more at: www.sci-bono.co.za or 011 639 8400.

Teatime treat What could be better than jam on toast when it’s cold outside? If you didn’t think you could eat jam because you’re diabetic, think again! Rhodes fruit spreads are diabetes-friendly and low GI, with no added cane sugar and 45% real fruit… That’s a lot. They come in three delicious flavours – Strawberry, Apricot and Youngberry – and you can tell your Mom they’ve been approved by Diabetes SA and the GI Foundation. So there’s no excuse not to have bread and jam for tea!

37

Last Word

“Challenges are what make life interesting; overcoming them is what makes life meaningful.�

Joshua J. Marine

Novo Nordisk Sweet Life Magazine:Layout 1 2013/06/25 10:15 AM Page 1

Today, 371 million people have diabetes. By 2030, this could rise to more than 550 million.

Across the world a lack of diabetes awareness, unhealthy lifestyles or inadequate access to healthcare mean that millions of people continue to lose their sight, require amputations or die prematurely because of diabetes-related complications.

For 90 years, Novo Nordisk has been defined by moments that have led to fundamental improvements in the lives of people affected by diabetes, haemophilia and other serious chronic conditions. Today, the company has thousands of employees all over the world with the passion, the skills and the commitment to create more defining moments.

What will your defining moment be?

As the diabetes pandemic continues, the world needs more defining moments.

Discover more about our 90 year history of changing diabetes at novonordisk.com or visit our Facebook page on Facebook.com/ChangingDiabetesZA.