Sweet Life magazine issue 2

Life can be sweet, with diabetes

Issue 02

Autumn 2012

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life with diabetes Small changes can make a big difference.

Our expert advice, tasty recipes and helpful facts let you live a sweet life with diabetes. www.sweetlifemag.co.za

2012/02/03 8:54 AM

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

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2011/10/14 1:15 PM

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

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

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

In this issue you’ll meet some more of our fantastic Panel of Experts who are here to make sure that everything we say is backed up by evidence.

You’ll also meet Ishay, our cover star who shows us ways to alter traditional Indian cooking so that it’s a little healthier but just as tasty.

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

EDITOR Bridget McNulty

ART DIRECTOR Mark Peddle

PUBLISHER Claire Barnardo

ADVERTISING SALES TFWcc - Tessa and Anthony Fenton-Wells

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

ADVERTISING ENQUIRIES Box 52301, Kenilworth 7745.

Tel: 021 761 2840.

Fax: 021 761 0442.

Cell: 082 320 0014.

Email: tessa@tfwcc.net

Let us know what changes you decide to make to live your sweetest life with diabetes...

I’ll do the same!

EDITORIAL ENQUIRIES

Bye for now,

COPYRIGHT

Bridget McNulty Editor

Welcome

Hi there!

PO Box 12651, Mill St, 8010.

Tel: 021 461 2454.

Email: info@sweetlifemag.co.za 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

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

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.

Winners will be randomly selected and notified by telephone, and must agree to have their names published. Prizes are not transferable and cannot be exchanged for cash. The judge’s decision is final and no correspondence will be entered into.

03

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2012/02/03 2:08 PM

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Issue 02

Autumn 2012

Life can be sweet, with diabetes

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

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life with diabetes Small changes can make a big difference.

Our expert advice, tasty recipes and helpful facts let you live a sweet life with diabetes.

Web

www.sweetlifemag.co.za

Email

hello@sweetlifemag.co.za

Mobi

www.sweetlife.mobi

SMS

076 108 2838

Postal

PO Box 12651, Mill St, 8010, Western Cape

www.sweetlifemag.co.za

Diabetic South Africans

Meet some of our experts:

Timothy Noakes MBChB,

Dr. Zaheer Bayat MBBCh

Dr. Joel Dave

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

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.

(Wits), FCP(SA), Cert Endo (SA) is a specialist endocrinologist based in Gauteng.

He is Head of Endocrinology at Helen Joseph Hospital.

Sarah Hall

Wayne Derman Lara Wiese

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

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

B.Psych,B.Sc, B.Sc(Hons),DipLC, Diab.Ed,Nutr combines her psych, life coaching and science background with extensive experience in diabetes.

Faaiza Paruk

Bsc Dietetics (Hons) is a member of ADSA and specialises in diseases of lifestyle, especially diabetes. She is now in private practice in Mayfair in Gauteng.

Dr. Dale Harrison

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

Dr. Neville Wellington

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

Ruth Scott

is a Cape Town based clinical psychologist in private practice who gained clinical experience at public hospitals in the Western Cape.

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

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Community

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

05

2012/02/03 9:01 AM

from our community:

“Being newly diagnosed, I am learning about foods that I can and can’t use. I cannot find an article explaining what to look for. It’s all a bit confusing.

Help would be greatly appreciated.”

David Staff

question for our dietician?

Ask us on our website, Facebook page or mobi site and you could be in the next issue!

“Eat the right type of food, in the right amount, at the right time of day.”

Ask the expert: Genevieve Jardine

It’s important to make dietary changes that are simple and also sustainable. First you need to learn what foods should be in your trolley, fridge and kitchen cupboards: that will make good eating decisions easier to make.

I have one simple rule to guide your meal choices: eat food that is as close to its natural form as possible!

This helps to reduce the amount of processed, high sugar, high fat foods

Genevieve Jardine

that cause problems with weight and blood sugar control.

Try not to focus on what you can’t eat (it is very depressing) and rather be adventurous in experimenting with healthy nutritious meals.

Once you know which foods are suitable, you need to get specific and work out how much to eat. Portion control is very important. The good news is that almost all foods are allowed in correct portions.

Some general rules and specific portion sizes:

Starch:

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

Portion: For your main meals the portion size of starch should be the

Ask the Dietician

What is the ‘right’ kind of food for diabetics? Have a

size of your fist (approximately two portions of starch).

½ cup wholewheat cereal / muesli ½ cup cooked, cooled and reheated mealie meal / oats porridge 1 slice seed loaf ½ wholegrain seed roll / low GI roll 3 Provita / 2 Ryvita ½ cup beans or whole corn 1 small mealie on the cob

½ cup pasta / long grain rice / wild rice ½ cup cooked, cooled and reheated samp 1⁄³ cup white rice ½ cup brown rice with added lentils ½ medium sweet potato 2 – 3 baby potatoes ½ cup cooked lentils

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Protein:

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

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

1 egg 30g grilled chicken / ostrich / extra lean mince / grilled beef or pork ¼ cup tuna

Ask the Dietician

30g steamed / poached / grilled / baked fish

2 Tbs peanut butter 50g raw soya 90g tofu ½ cup cooked lentils ½ cup cooked beans

Dairy:

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

Portion: Try for two portions of dairy a day.

1 cup low fat / fat free milk

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

100ml low fat / fat free artifically sweetened yoghurt 30g low fat cheese (Lichten Blanc, Dairybelle In Shape, Elite Edam, Woolworths Mozzarella)

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

Vegetables:

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

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

Asparagus Green Pepper Baby Marrow Lettuce Bean Sprouts

Pumpkin Carrots Peas Cauliflower Radish

Mushrooms Broccoli Butternut Onion Cabbage

Fruit:

Fat:

Try to eat a variety of fruits.

Reduce the use of fats when you cook. Rather grill, bake, boil, steam, microwave or stir-fry your food.

Portion:

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

1 medium apple / peach / pear / grapefruit / orange 1 large naartjie 3 small apricots 10 - 12 grapes ONLY 1 small to medium nectarine 1 Tbsp dried fruit ½ cup fruit salad

Celery Spinach Cucumber Tomato Green beans

Portion:

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

2 tsp low fat margarine / mayonnaise / dressing 4 olives ¼ avocado pear 80ml low fat gravy / sauce 1 tsp olive / canola oil

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2012/02/03 9:16 AM

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Diabetes Quick Facts & Figures

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Experience what’s possible.

For more Information contact your Healthcare Professional Call: 080 34 22 38 37 or visit www.diabetes.co.za Ref: SUP11105

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

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2012/02/03 4:43 PM

Partner’s Corner This is your space…

“W

hat can you guys tell me about mood swings in Type 1s? Happy one day, negative the next? What advice do you have for partners of diabetics on how to handle these mood changes?”

Lynne van der Spuy

Partners

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

In fact, the emotional impact of diabetes is so vast that the risk of depression is doubled.

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

Lara Wiese, Health Coach

How to handle a mood swing:

1

Communication is vital. Address the issue when your partner is in a good frame of mind.

Explain your frustration: that you understand mood swings are part of diabetes, but that doesn’t make it easier.

2

3

Make sure you feel heard; that’s important for your emotional well-being!

Ask your partner to check blood sugar during a mood swing, and correct if necessary. This is essential.

4

5

Try to stay calm and avoid getting drawn into a fight; walk away if you need to.

Long term: encourage good diabetic control, and think about seeing a counsellor if the emotional issues remain.

6

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

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2012/02/03 9:24 AM

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

WORDS: BRIDGET MCNULTY

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PHOTOS: MARK PEDDLE

2012/02/03 10:02 AM

Have you made any changes to your diet because Type 2 diabetes runs in the family?

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

What advice would you offer to people who are struggling to eat a healthy diet?

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

Could you tell us about your blog?

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

“Your voice is the most important and powerful tool for change - use it.”

Inspiring

You have a family history of diabetes – have you been tested yourself?

I get my blood sugar and cholesterol tested every year.

Because I’m aware that Type 2 diabetes can be a hereditary condition, I’m very conscious of my health and how food contributes to my wellbeing.

In traditional homes there’s an emphasis on food and family as a way of expressing love, and I know I’ve inherited that from my mother and grandmother – sharing food with people is my way of expressing that love.

And your social work?

There are several misconceptions around giving back, mainly that you should feel guilty for your life and sorry for those you help, and I really don’t believe either of these. But I do believe that people don’t realise how powerful they can be by taking small steps and performing small actions. I’m the South African Connector for the World Food Programme’s ‘Bloggers Against Hunger’ (www.wfp.org) and I work very closely with help2read (http://help2read.org), 13 11

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

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

What makes your life sweet?

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

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

Inspiring

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

A few! Here are the main ones: • Cook with less oil – it is possible.

• Don’t eat double starch (i.e. rice and potato curry, or curry and roti) • Cook vegetables (i.e. butternut and okra) for a shorter time so that they keep their goodness.

• Rethink vegetables: they don’t have to be pickled or curried, they can be fresh with tasty dressings.

I try to include salad in a meal, with a yoghurt dressing (plain low fat yoghurt with toasted cumin seeds, mint and lemon zest – delicious!)

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

• Brown rice is so much healthier than white rice – it’s full of fibre and has a lovely nutty flavour.

You also need less rice because it fills you up more.

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

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

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Slightly healthy chicken curry 850g chicken pieces, skinless, rinsed.

2 tsp ground ginger and garlic paste ½ large onion, sliced finely 2 Tbsp (30ml) olive oil 2 medium bay leaves 2 cloves 1 tsp cumin seeds 1 cinnamon stick, broken in half 2-3 cardamom pods 1 green chilli, sliced in half 8-10 curry leaves 2-3 tsp medium-hot masala (adjust according to taste) ½ tsp turmeric 2 large tomatoes, chopped 6 baby potatoes, cut in half ½ cup peas 2 tsp garam masala 1 ½ cups water Salt to taste

32g

fat

carb

9g 11g

per portion

energy protein 1061kJ

Add ground ginger and garlic paste to chicken pieces.

Heat onion in 25 ml oil, in a large pot, and fry till soft.

Add the bay leaves and spices, half the curry leaves and chilli. Flash fry on medium-high heat for 3-4 seconds. Turn heat down to medium.

Add masala and turmeric and stir so it doesn’t burn.

Let the spice ‘cook’ for 10 seconds. The masala is the fire part of the dish – you decide how much you want.

Add chicken and coat in spices, turning. Add remaining oil. Allow to brown for 10 minutes.

Lower heat slightly, if necessary.

Add the tomatoes and cook for 5 minutes.

Add potatoes, water and salt, and partially cover.

Cook for 25 – 30 minutes, stirring frequently.

Uncover and cook for 10 minutes or until chicken and potatoes are done and gravy has thickened. For a thinner gravy add a little more water and adjust salt.

Add garam masala, remaining curry leaves and peas during the last 5 minutes of cooking.

Serve with brown rice and a fresh cucumber sambal.

Get in touch!

Ishay is available as a food writer and recipe developer, and her kitchen is available for hire. www.foodandthefabulous.com @FoodandtheFab

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R50 average cost serves: 6

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2012/02/03 10:02 AM

changing diabetes

®

People with diabetes depend on support in many different areas in order to lead a full and active life as contributing members of society. People with diabetes deserve to be met with respect, to be informed and involved in the options offered to them.

Novo Nordisk is committed to changing the lives of those living with, and affected by diabetes. One aspect of this commitment is the Novo Nordisk Changing Diabetes® Bus. The Novo Nordisk Changing Diabetes® Bus offers people living with diabetes the following educational and screening services – free of charge: • • • • • •

Random blood glucose checking Blood pressure checking Height, weight & waist circumference checking Retinal imagery Basic foot care assesment Diabetes related educational material

We’re in this together!

For more information contact Novo Nordisk on: 0800 116 941 (Toll-free)

Novo Nordisk (Pty) Ltd. Reg. No.: 1959/000833/07. 2nd Floor, Building A, 345 Rivonia Boulevard, Edenburg, Rivonia, Sandton 2128, South Africa. Tel: (011) 202 0500 Fax: (011) 807 7989 www.novonordisk.co.za NN/DUO4117/07/10ver2

putting action into changing diabetes

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

It has always been my ambition – I never came across anybody who told me about diabetes as a child. But when you speak about it, you find that each and every family is affected by diabetes in some way.

How did your mother find out she was diabetic?

My mother was not an

“It is up to each of us to make sure everyone we know is tested for diabetes… Once you know your number, you can change your life.”

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

What makes your life sweet?

I like getting people’s opinions on things, I like listening to people’s stories and visiting new places where I can learn new things.

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

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

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

1 in 10

adults will have diabetes by 2030

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

of people with diabetes in Africa are undiagnosed 14

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} 90

14.7 million people are living with diabetes in Africa. This number will be 28 million by 2030

a

%

INCREASE

News & Views

Why did you start the Bongi NgemaZuma Foundation?

educated woman, she was a housewife and only went to school up to Standard 4.

First she was told she had hypertension and then they investigated further and found out she had diabetes.

Many people have had this happen – the underlying factor is diabetes. That’s why I encourage people to actively check their blood sugar. Whenever you go to the clinic you should get tested.

What I learned from my mother is that changing her lifestyle

1,900,000 Estimated diabetics in South Africa

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2012/02/03 10:10 AM

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

Healthy Living

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

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

High blood pressure itself has no known symptoms, so it can go undetected unless checked regularly.

A single test can’t diagnose blood pressure – it takes a series of tests (when relaxed) for a real diagnosis.

Get tested today!

Blood pressure is measured in two ways: Systolic pressure is the blood pressure when the heart is beating or contracting.

Diastolic pressure is the blood pressure between beats when the heart is at rest.

The systolic is written before the diastolic, and is measured in something called millimetres of mercury, for example 120/80mm Hg.

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

6

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

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

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

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

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

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

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2012/02/03 10:13 AM

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

Alternative

Before I went for a reflexology session, I didn’t know much about it. I knew it was more than a foot massage, but didn’t really see how pressing a few points on my feet could affect my health and wellness in any way.

Reflexology, it turns out, is a therapy that uses specific finger, thumb and hand pressure techniques on the different reflex areas, or zones of the feet, to correlate with different organs of the body. A reflexologist can tell you a lot about your body by feeling for congestion and imbalances in the feet, which show up as tightness, sensitivity or grainy areas. They can also ‘read’ the feet: the shape of the feet, the valleys and peaks, and how they respond to pressure.

The South African Reflexology Society has been recognized by the medical profession, and all reflexologists have to register with the Allied Health Professions Council.

But what does a reflexology session actually feel like? Well, at first it is a little uncomfortable. The therapist looks for areas of tension or imbalance, and these are rubbed or pressed until they loosen. It’s like having a really firm massage: not painful, but not necessarily soothing. It is deeply relaxing, though, an hour of having your feet worked on feels like a few hours of sleep, and Lulu Beyers, the therapist I went to, says she has a lot of insomniacs as patients!

Reflexology, like most alternative therapies, has to be given on a regular basis to really see the results and changes in the body – the changes are slow but can be very positive, especially when it comes to treating complications of diabetes, like numbness in the feet. There have been a number of studies done on diabetes and reflexology (including self-reflexology, like the example on the right).

The studies are mainly in Korea and China, as reflexology is an accepted form of healing in the East. (It began in 2330BC in Egypt, then spread to India, and from there to China and Japan.) Many of these studies show that reflexology is helpful in improving peripheral neuropathy, especially tingling sensation and pain, as well as slightly lowering blood sugar perhaps due to a reduction in stress from the relaxing nature of the treatments - and an improvement in fatigue and mood.

Whether this is because of the nurturing nature of the treatments, an improvement in blood circulation from the massaging movements of reflexology or because of the endocrine system (especially the pancreas) being activated through pressure points is still to be proven.

But there is certainly no harm in having reflexology as part of your diabetes programme. Think of it as putting your feet up on the diabetic table, made up of the right medication, a healthy diet and regular exercise.

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

Pineal Gland Pituitary Gland Thyroid

Thymus

Adrenal Glands Pancreas

L

Pressure points of the endocrine system

Alternative

Try this at home:

R

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

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

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46066 Colgate Total 210x148.indd 1

2012/01/30 10:14 AM

Need to make more time for your family this year?

Why not do it in style and have some fun too?

Claire Barnardo leads the way...

1.

Time it

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

2.

Old school Do you remember how much fun games were when you were young? They still are!

All you need is your imagination and a few bits and pieces to make staying at home together an absolute treat.

Try out these old favourites:

1. Hide-and-seek 2. Colouring in 3. Story-telling

4. Play-dough 5. Tent building 6. Dress up

Lifestyle

P is for play

Plan it

Don’t leave finding a childfriendly, cost-effective play option till the last minute.

Do your research and plan ahead of time so play time is actually spent playing!

3.

Weather it

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

4.

Price it

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

Don’t forget to pack!

• Hat • Sunscreen • Snacks and juice • Books for the car ride • Camera for those priceless moments

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Picnic perfect

Lifestyle

If you’re in town, look no further than these gems for a fun (and free!) outing: Green Point Park, Cape Town If you haven’t already been, you’re missing out on one of the most fantastic parks in the country. It’s the perfect place for a stroll, pushing a pram or riding a bicycle. There’s also an outdoor gym and play parks with top equipment to keep the kids entertained.

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

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

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

At: Olifants Road, Emmarentia Open daily: sunrise to sunset Get in touch: 011 712 6600

At: John Zikhale (Sydenham) Road Open daily: 7.30am to 5.15pm Get in touch: 031 309 1170

Not sure what to eat on your picnic?

Try out our pea and potato salad (pg.36) with a big green salad and some cold chicken. Delicious!

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

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

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

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

Dessert or dessert sauce Breakfast – with cereal Salad dressing Meat marinade A travel snack Ingredient in sauces; baked dishes; sorbets and ice-cream; smoothies and drinks Replacing cream in creamy soups, dips, etc.

Replacing sour cream over baked potatoes

Gero originates from Abkhazia, situated between the Caucasus Mountains and the Black Sea, in the former Soviet Union. The people live to an exceptionally old age. To attain the age of 100 to 110 is not unusual. What is more remarkable is the amazing physical strength and quality of life these elderly people have.

Researchers discovered that they consume a traditionally, locally produced yoghurt every day. This yoghurt is made from a culture containing a unique composition of lactic acid bacteria, called Abkhasian culture.

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

SUGAR IMBALANCE IS TOO SERIOUS TO IGNORE! Diabecinn™ – a unique water-based cinnamon extract (ZN112) for people with sugar imbalance.

For sugar imbalance and high cholesterol levels.

Increases insulin sensitivity.

Potent natural anti-oxidant.

Safer than long term use of ground cinnamon.

Highly concentrated and easy to use.

Clinically proven to correct sugar imbalances, to decrease triglycerides by 23-30%, LDL cholesterol by 7-27% and total cholesterol by 12-26%*.

The product range includes:

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

www.diabecinn.co.za Diabecinn™ is available at Health Shops, Pharmacies, Dis-Chem, Clicks, Pick n Pay, Medi-Rite and Springbok Pharmacy.

Web: www.otcpharma.co.za Email: info@otcpharma.co.za Tel: 0861 998 880 * Reference available on request.

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

I

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

Walking is one of the easiest ways to get fit because you need very little preparation – we all know how to do it!

Studies have shown that people with Type 2 diabetes who walk daily are able to store sugar and burn fat more effectively.

The result: better glucose control and weight loss.

Work It Out

A walk in the park

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

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

Beginners Because you don’t need special equipment, walking is ideal for beginners. A pair of well-fitting trainers will do the job. The International Diabetes Federation (IDF) recommends 24 29

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30 minutes of brisk walking daily as part of a healthy lifestyle programme to manage diabetes. However, every journey begins with a single step.

Start slowly with 5 or 10 minutes per day and try to add 5 to 10 minutes to your programme weekly.

Work It Out

What is the best technique?

Watch your posture. Walk tall.

Back straight. Look ahead and keep your chin parallel to the ground.

Shoulders should be relaxed. Gently tighten your stomach muscles and tuck your pelvis in to bring it in line with your upper body. Feet must make contact with the ground heel first and then push off with the toes.

Need extra motivation?

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

of the lift or walk to visit a neighbour.

The end goal is 10,000 steps a day, but anything over 5,000 is a good start!

Advanced/Adventure Want a challenge? Head off-road: go trail walking or hiking. Keep these points in mind when you’re going for an adventure walk: • Be wise. Hike in a group and choose your route according to the least fit person in your group’s abilities. Tell someone where you are going and when you will be back.

• Be prepared. Hiking requires some planning. Pack enough water for the trip to ensure that you stay hydrated, and take something sweet in case your blood sugar goes low.

Avoid blisters by not wearing new shoes, and take plasters just in case. Protect yourself from the sun with a hat and sunscreen.

• Be aware of your surroundings.

Check the weather forecast, learn about the route and take a map.

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

Ask the expert:

Dr. Zaheer Bayat, Endocrinologist Diabetic tips for walking: • It is important to balance enthusiasm and common sense when beginning an exercise programme.

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

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

• Choose an insulin injection site away from exercising muscles.

• Eat a snack approximately 15 to 30 minutes before exercise, and again every 30 minutes during exercise.

Choose a snack that contains slowly absorbed carbohydrate (i.e. low GI).

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

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

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

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

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

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

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

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

Work It Out

Get moving

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

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staple

1 2 3 staple

staple

Beef Potatoes

Great meal ideas

Good Food

Peas

Want to know what to cook for dinner? Look no further!

With the help of our clever cooks, we've turned these three staples into delicious meals.

Meet the cooks: Mrs Budget Every rand counts, and even though those fancy ingredients sound good, I know I have to make it to the end of the month.

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

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

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R50

energy protein

Ginger garlic beef

1257kJ

2 Tbsp (30ml) canola oil 8-10 small pickling onions, peeled 2 cups (500ml) diced pumpkin 2 Tbsp (30ml) grated ginger 3 garlic cloves, chopped 1 red chilli, seeds removed and chopped 2 tsp (10ml) dried origanum 2 bay leaves 2 Tbsp (30ml) tomato paste 400g stewing beef, fat removed 4 carrots, peeled and chopped 6-8 black peppercorns Salt to taste 1 can tomato onion mix 1½ cups (375ml) beef stock

25g

average cost serves: 4

SLM02_Good_Food.indd 2

3 Tbsp (45ml) canola oil 2 onions, chopped 2-3 garlic cloves, crushed 1 Tbsp (15ml) chilli powder 1 Tbsp (15ml) ground cumin 1 Tbsp (15ml) dried origanum 1 tsp (5ml) ground coriander 400g stewing beef, fat removed 1 cup (250ml) beef stock Juice of one lemon 1 can (400g) tomato and onion mix 2 peppers, seeds removed and sliced 1 can kidney beans, drained and rinsed 4 whole wheat wraps

31g

fat

carb

20g 51g

per portion

R75

2108kJ

carb

Heat oil and fry onions, pumpkin, ginger, garlic, chilli, origanum and bay leaves for a few minutes.

Add tomato paste and cook for a minute.

Stir in stewing beef and carrots, and mix together well.

Add peppercorns, salt, tomato onion mix and beef stock, and cook with a lid on for 35-45 minutes over a low heat.

energy protein

Spicy beef wraps and sambal

fat

12g 24g

per portion

serves: 4 average cost:

Chop beef into 1cm cubes.

Heat the oil over low heat and fry onion, garlic, chilli powder, cumin, origanum and coriander until soft and fragrant.

Add beef and fry for a minute. Stir in stock, lemon juice and tomato onion mix and simmer for 30 minutes.

Add peppers and kidney beans and simmer for an extra 10-15 minutes.

Serve spooned onto wraps with tomato, onion and coriander sambal, mixed leaves and a spoonful of plain low-fat yoghurt.

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R20

Pea and potato salad

1/3 cup (80ml) reduced fat mayonnaise Juice (30ml) of ½ lemon ½ onion, finely chopped Pepper to taste 16 baby potatoes 1 cup (250ml) spinach, finely sliced 1 cup (250ml) peas 3 eggs, hard boiled, peeled and sliced

Roast vegetable and pea frittata

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Preheat oven to 200°C. Heat oil in a non-stick, ovenproof pan. Add onion and fry until soft and just golden.

Add roasted vegetables and peas, curry powder, salt and pepper.

Mix eggs and feta together and pour into the pan. Leave to cook over a medium heat until ¾ cooked through.

Place in the oven and leave to cook through.

Cool slightly, slice and serve with a large mixed salad.

1025kJ

18g

11g

carb

11g 35g

Mix mayonnaise, lemon, onion and a little pepper together.

Scrub potatoes and boil until cooked, then drain and add mayonnaise mixture and spinach and mix well.

Pour boiling water over peas in a bowl for 1-2 minutes to cook.

Drain and mix in with potatoes and egg.

Serve as a side dish with a small portion of protein and a large green salad.

fat

carb

20g 14g

per portion

energy protein

2 Tbsp (30ml) canola oil ½ onion, finely chopped 1½ cups (375ml) cooked mixed roast vegetables (peppers, baby marrows, butternut, baby potatoes) – perfect for using up leftovers 1 cup (250ml) defrosted peas 2 tsp (10ml) curry powder 8 large eggs, beaten 2/5 cup (100ml) feta, diced

fat

energy protein 2108kJ

per portion

serves: 4 average cost:

R40 average cost serves: 4

2012/02/03 10:38 AM

R25

energy protein

Baked stuffed potatoes 4 large potatoes, scrubbed well 1½ cups (375ml) broccoli, finely chopped ½ onion, finely chopped ½ cup grated cheddar cheese Salt and pepper to taste

1180kJ

10g

SLM02_Good_Food.indd 4

Heat oil in a large saucepan and sauté leeks and garlic until soft, but not coloured.

Add milk, bay leaves, thyme and fish for 8-10 minutes, or until fish is cooked through.

Remove skin from fish and flake. Keep warm.

Add stock, cauliflower and potatoes to simmering milk and cook until tender.

Blitz until smooth and season.

Serve scattered with flaked fish and fresh parsley.

1864kJ

25g

fat

carb

11g 65g

per portion

2 Tbsp (30ml) canola oil 2 garlic cloves, crushed 4 leeks, washed and finely sliced 2 cups (500ml) milk 2 bay leaves 2 Tbsp (30ml) chopped thyme 200g smoked haddock fillet 4 cups (1L) chicken stock, hot 1 medium cauliflower, chopped 4-5 potatoes, peeled and diced Salt and pepper, to taste

carb

51g

Preheat oven to 180°C. Cook potatoes in boiling water until cooked through, then drain and set aside.

Slice a lid lengthways off the potatoes and carefully scoop out the soft centre, making a boat.

Add a little salt and pepper and mash potato well.

Boil water and cook broccoli until half cooked, then drain and stir broccoli, onion and cheese through the mashed potato.

Spoon mixture into potato boats and bake for 25-30 minutes or until cooked through.

Serve with gem squash.

energy protein

Potato, cauliflower and haddock soup

fat

5g

per portion

serves: 4 average cost:

R55 average cost serves: 4

2012/02/03 10:38 AM

Pancakes with poached pears 1 cup (250ml) low fat milk 1 egg 1 cup (250ml) wholewheat flour 4-6 pears, peeled, cored and halved (grate 1) 4-5 cups water 1 cinnamon stick 1 Tbsp (15ml) mixed spice 3-4 peppercorns Juice and peel of 1 lemon 2 Tbsp (30ml) castor sugar

R20 average cost serves: 4

SLM02_Good_Food.indd 5

9g

fat

carb

8g 60g

per portion

energy protein 1259kJ

Place 5 peeled pears and 1 grated pear in a pot. Add water, cinnamon, mixed spice, peppercorns and lemon and simmer for 30-40 minutes or until cooked through.

Whisk together milk and egg, then slowly add flour, whisking till smooth. Spoon batter into a hot, lightly oiled pan so that it just coats the base of the pan.

Cook pancake on both sides.

Continue till all batter is used.

Slice pears and heat in pan, then remove from heat, sprinkle with castor sugar and toss to coat.

Serve pears in pancakes with a spoonful of plain low-fat yoghurt.

Top tip:

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

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C

M

Y

CM

MY

CY CMY

K

Get it together

Mediterranean-inspired fish dinner

Serves 4

Step 1

Step 2

Step 3

Place 400g of defrosted fish fillets on a baking tray.

Add a packet of drained pimento olives and mini Italian tomatoes.

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

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

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+

+

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Health tips • Using omega-3 rich oily fish in this recipe is highly recommended. You can get salmon fillets, which are pre-frozen or get them fresh from the fish counter. The fatty acids found in salmon, pilchards, sardines and herrings, if eaten 2-3 times a week, can help to reduce the risk of heart disease.

• Boost the nutritional value of the salad with carrots, cucumber, peppers and baby tomatoes and this is a fabulous meal for any healthy weight loss plan.

Step 1

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

Serves 4

Preheat the oven to 180°C. Toss a bag of PnP diced butternut in a little olive oil and seasoning.

Roast for 20–30 minutes or until cooked through.

Leave to cool slightly.

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

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

Contact Pick n Pay’s dietician at the Health Hotline with your nutrition-related queries.

Also go to www.pnp.co.za/ healthcorner and chat to Terry Health Guru on the Pick n Pay Facebook page.

Recipes and images courtesy of Fresh Living magazine.

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Health tips • This salad can be a meal in itself as it has protein, from the feta, carbohydrates from the butternut and a little fat. To boost the monounsaturated fat content, add in some sliced avocado – delicious and great for the heart.

• Did you know that as a person with diabetes, there is no such thing as a diabetic diet! People with diabetes should follow the same healthy eating guidelines recommended for the general population. In fact, having someone with diabetes in the family can often lead to a healthy way of eating for the whole family.

What we’re reading…

Want to whip up a diabetic feast? Here are two of our favourite cookbooks specifically for people with diabetes: South African Cookbook for Diabetes & Insulin Resistance 1

by Hilda Lategan

Books

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

Fast Food for Sustained Energy

by Gabi Steenkamp RD (SA) and Celynn Erasmus RD (SA).

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

Win

One of 3 copies of each book!

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

Email

win@sweetlifemag.co.za

Post

PO Box 12651, Mill Street, 8010, Western Cape

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

d b s x c S d F p e T h

i e T f nmk T u l i n T p z v T i on I Q T A r a T e T NWQ h x c v y i z T j T gp p eqh

a j q T k T x P b q a T

y i ph a T nb co r p eg ah s T em x d h f

© Jacqui Howel

AMT X D F I s ug k s uga rop x v h eg f d s aO i n a T qw T e r y u i y e u i TW i n j e T b f d s P A T s V x a y ca rboh y j i hC V E c T OH ad i e T uk l zo T y b T l r l ow T ru T gp i auk z q i uo s a hmon

Kids

Just for kids!

Support groups

Here are some support groups specifically for children with diabetes: Youth With Diabetes

www.youthwithdiabetes.com

Download

this colouring in picture at: www.sweetlifemag. co.za/kids

Dia Bear Club

www.diabear.co.za

Sugarbabe Foundation

sgrbbfoundation@gmail.com

Red Cross Children’s Hospital 021 658 5035

Ask the expert: Lyn Starck, Diabetes Nurse Educator “Children with diabetes often feel isolated because the emphasis is placed on ‘you must’ or ‘you can’t’. The emphasis should be shifted to ‘you can’ and ‘you may’ with the right support.”

h Get heakltids r o f s tip at: & adultso.za/ .c www.pnp rner healthco

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

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

Just Diagnosed

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.

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.

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

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

HbA1c tests are important to have, every 3 to 6 months.

They give you one number for the past 3 months that will tell you how good (on average) your blood sugar control has been.

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

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

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

Lifestyle plays a big role in Type 2 diabetes. Changing the way you eat, how you exercise and your daily stress levels can make a big difference to how well you feel every day.

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

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

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

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

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

Quitting is not an option with a chronic condition.

Just take it one day at a time, have a support group, and give yourself credit for trying.

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.

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.

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

Types of diabetes: Type 1, usually diagnosed in young people and treated with insulin injections immediately; Type 2, known as a lifestyle disease because those at risk are often overweight and don’t eat a healthy diet; and gestational diabetes, which occurs in pregnancy.

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

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.

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!

Just Diagnosed

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

Zzzz… Make sure you get enough sleep.

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SLM02_Just Diagnosed.indd 2

2012/02/03 11:21 AM

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

Humour

One of the first ways of earning your stripes as a third year med student is by ‘catching’ babies.

A term I never really understood until a week ago. It was 8pm and a line of expectant moms entered the hospital like pregnant fairies. I was already sleep deprived and the walls took on a different colour every time I walked down the corridor…

The later it got, the more neon they became. I hadn’t eaten in days and my feet ached. I was fantasizing about menus instead of medical charts, with KFC chicken wings orbiting my head.

Luckily, the nurses were behaving like the South African Rugby team - on a good day. Babies were being passed left, right and centre. My colleague and I were assigned to a patient who was pretty familiar with the procedure. It was her 7th pregnancy.

She was on the limit of the bed’s loading capacity – pushing 156 kg, baby excluded – and hadn’t been for a single check-up during her pregnancy so we didn’t know what to expect. But she seemed pleasant enough. While the other ladies bellowed in pain for Panado, our patient didn’t show an inkling of discomfort. Perhaps that was a sign?

It was 4am. The tea trolley came round and I offered my patient a cup of tea before the big push.

But it turned out there was no push.

As I turned my back to pass her the cuppa, I heard a giant sneeze and out came the baby, almost bungee jumping off the side of the bed.

Whatever happened to ‘crouch, touch, pause, engage’?

Panic-stricken, my friend and I tried to rectify the situation: clamping the cord was a start. Then a nurse, broad and strong, with language to match, came running into the room.

I couldn’t work out whether she was more concerned with the mess that the patient had made, or the baby....

Personally I think she would forever be cross about the cold cup of tea, sitting to one side, wasted.

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

46

SLM02_Humour.indd 1

2012/02/03 11:27 AM

GOING BEYOND

THE EXPECTED IN DIABETES MANAGEMENT

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61077 Corp Sweet Life.indd 1

2012/01/27 11:12 AM