Sweet Life magazine issue 3

Issue 03Winter 2012

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Great family recipes, expert advice, interesting articles and all the facts you need to live a happy life with diabetes.

life anddiabetes

Family

www.sweetlifemag.co.za

Life can be sWeet, With diabetes

SLM03_Cover.indd 1 2012/04/23 10:40 AM

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

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Ref: SUP110423 ACCU-CHEK and ACCU-CHEK PERFORMA NANOare trademarks of Roche. © Roche Diagnostics

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Welcom

eThe third issue of Sweet Life is here - and I can’t wait for you to read it.

03

Hello!EDITORBridget McNulty

ART DIRECTORMark Peddle

PUBLISHERClaire Barnardo

ADVERTISING SALESTFWcc - Tessa and Anthony Fenton-Wells

CONTRIBUTORSAlistair Palmer, Audrey Gourrah, Caroline Gardner, Celeste Smith, Emile Scholtz, Genevieve Jardine, Leanne Cummings, Jeske Wellmann, Jeannie Berg, Dr Joel Dave, Dr Neville Wellington, Nicole McCreedy, Olphina Zide, Sarah Hall, Dr Zaheer Bayat.

ADVERTISING ENQUIRIESBox 52301, Kenilworth 7745. Tel: 021 761 2840. Fax: 021 761 0442. Cell: 082 320 0014. Email: [email protected]

EDITORIAL ENQUIRIESPO Box 12651, Mill St, 8010. Tel: 021 424 7470. Email: [email protected]

COPYRIGHTPublished by The Editors Publishing House CC. Copyright The Editors Publishing House CC. All rights reserved. Reproduction in whole or part is prohibited without prior permission of the Editor.

COMPETITION RULESWinners will be randomly selected and notified by telephone 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.

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

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

Over the past few months, it’s become clear to all of us here at Sweet Life that diabetes is about so much more than just the individual with the chron-ic condition. Yes, it’s a personal condition, and one that each of us have to learn to live with, in the best way we can. But that is made so much easier when we have a strong support group around us.

That’s what this issue is all about: family life and diabetes. And by family, we don’t only mean your blood relatives, but the people you choose to share your life with: those who help you live with diabetes, who understand that some days are a little harder than others, and are there for you no matter what. We want to be part of that family.

This issue has some fabulous features for you to look forward to - our cover story is all about brave and wonderful mom Celeste Smith and her journey with gestational diabetes, and as always our Panel of Experts has made sure that all the information we share with you is 100% what you need to know.

We are so happy to have you as part of the Sweet Life community, and can’t wait to see more of you. Together, we can all figure out the best ways to live a happy, healthy, sweet life with diabetes!

I have to say, I’m excited about the journey... Are you?

Until next time,

Bridget McNulty Editor

SLM03_Eds_Letter_BM.indd 1 2012/04/23 12:09 PM

C M Y CM MY CY CMY K

Web www.sweetlifemag.co.za Email [email protected]

Mobi

Postal

www.sweetlife.mobi SMS 076 108 2838

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

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ity

Join the Sweet Life community!

Get answers to all your questions about diabetes (and more!) by joining our community, and get our FREE magazine four times a year. Just send your full name and postal address to:

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

Faaiza Paruk Bsc Dietetics (Hons) is a mem-ber of ADSA and specialises in diseases of life-style, especially diabetes. She is now in private practice in May-fair in Gauteng.

Timothy Noakes MBChB, MD, DSc, FACSM, (hon) FFSEM (UK) is a Professor in the Discovery Health Chair of Exercise and Sports Science at the University of Cape Town.

Anette Thompson has an MTech Podia-try (UJ) and BTech Podiatry (SA) and is Chairperson of the Footwear Committee of the SA Podiatry Association.

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

Andy Blecheris a podiatrist who has been based in Cape Town for over 10 years. She is currently run-ning the Western Cape Diabetic Foot Clinic with a team of other specialists.

Ruth Scott is a Cape Town based clinical psychologist in private practice who gained clini-cal experience at public hospitals in the Western Cape.

Lyn Starck is a registered nurse and Diabetes Nurse Educator specialising in paediatrics and adolescents. She has worked at the Red Cross Children’s Hospi-tal since 1981.

Lara Wiese B.Psych,B.Sc, B.Sc(Hons),DipLC, Diab.Ed,Nutr combines her psych, life coach-ing and science background with extensive experi-ence in diabetes.

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

Diabetic South Africans

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

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

PO Box 12651, Mill St, 8010, Western Cape

05

Issue 03Winter 2012

Free!Sign up

now.Pg.5

Great family recipes, expert advice, interesting articles and all the facts you need to live a happy life with diabetes.

life anddiabetes

Family

www.sweetlifemag.co.za

LifE can bE sWEEt, With diabEtEs

SLM03_Community_BM.indd 1 2012/04/23 10:40 AM

Do not give up. If you are in a position to visit a Provincial Hospital do so. I want you to see a doctor please, for expert advice, as you need to undergo tests.

Dear Vasti Sorry to hear that you are struggling with your diabetes. It is difficult to know how to help unless I have some information about types, doses and frequency of injections as well as some glucose values. You need to test and establish a pattern as to when the problems occur and in relation to what. Blood sugars that swing up and down cause more problems than those that are more stable. I suggest you establish a testing profile and then post again. Regards Lyn

Hi Vasti,I have been a diabetic for 9 years as well and I am also 28 years old. You need to take a look at your diet and your lifestyle. From your email you sound like you are under a lot of stress and that is not helping your diabetes. With your sugar levels being so out of control your moods get affected badly. So strange how sugar levels have this effect on us but very true. You need to eliminate as much stress from your life as you can. You can get back to where you need to be as long as you take the necessary day by day steps. Your eating is very very very important and if you can try to exercise you must. When I was first diagnosed mine used to sit in the 30s, NOT GOOD! But now I am between 5-8 most days. I know that there are days when it is hard to keep your sugar levels under control but YOU CAN DO IT! Please let me know if I can help with anything! Thanks, Angela

Krish

REPLIES

Lyn

Angela

Q&

A

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Questions from our blogwww.sweetlifemag.co.za/community

Good morning,I am in urgent need of assistance to help me get my diabetes / blood sugar levels in control and I’m actually almost on the brink of losing it… I’m struggling with sky high sugar levels and very low sugar levels, but it’s never between 4 and 6, it’s either lower, very low, or very-very high! I don’t know what to do anymore… Please give me some advice. I am 28 years old, and have been diabetic since I was 9 years old.Please help!Vasti

SLM03_Q&A_BM.indd 1 2012/04/23 10:48 AM

Q&

A

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Answers on Facebookwww.facebook.com/DiabeticSouthAfricans

Do you take vitamins? If so, which ones? One of our community members isn’t sure which vitamins she should be taking along with all her other medication...

I would also like to know which medical aids pay for diabetic vitamins. My friend uses Diabion and a colleague uses Diabecinn. I’m not sure which one would be best for my husband... Samantha

I use Centrum, it’s very good. I have used it for a long time. Denise

I give my son Viral Guard but not paid for by the medical aid. Lisa

My hubby and I also use Centrum for the over 50’s. Anna

DS-24 werk ook goed! Spesiaal het dit voorgestel. Charlotte

My mother and a few of my friends are using Nutrilite and have had very successful results. Cecile

I take Vit B12 which helps with both stress and neuropathic pain. Jenna

What’s the secret to a happy life with diabetes?

To not make it an issue. Treat it and forget it. Life is too short.Louis

Most people suffer some type of illness, but we all just have to deal with it and get on with our lives. Erika

Sorry to all those optimistic people out there... but there is no happy life with diabetes :( Lisa

Finding the right balance... While diabetes is not a good thing to have, one certainly does still have a happy life. Be informed - and that goes for your spouse and family members too. Lynnae

Support and understanding from the people closest to you makes it easier to live with. Adele

Have a question of your own? Come and join the discussion today!

SLM03_Q&A_BM.indd 2 2012/04/23 10:48 AM

Ask

the

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ticia

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At the top of the label is the nutritional breakdown for 100g/ml and the breakdown per serving size. Make sure that you read the label clearly and understand the difference. This example is clear because it gives the nutrients for both 100g and for the 40g bar. There should also be a list of ingredients with the highest ingredient by weight listed first. You can then check the nutritional value of a particular ingredient by referring to the nutrition information panel.

What does this food label mean?

“I would like to under-stand the nutritional information printed on food labels – I’m new at it all and don’t know what I should and shouldn’t be looking for.”Lynnette Hitchcock

from our community:

EnergyWhen it comes to Energy, look at the serving size. This energy bar contains 760kj per bar. People with diabetes who are trying to manage their weight should compare total energy of a few products to get perspective. For example, this energy bar is a snack, but when you compare it to the energy content of an apple (273Kj) or low fat yoghurt (425Kj) you will notice that it contains twice the amount of kilojoules.

There is no reference for energy content because you have to take into account your total energy intake across the day.

ProteinThe Protein content per serving may come with a percentage next to it (not found on this example). This is merely to indicate how much of the product contributes to the recommended daily allowance of the aver-age individual: about 55g protein per day.

Have a question for our dietician? Ask us on our website, Facebook page or mobi site and you could be in the next issue!

Let’s look at an example: Jungle Energy Bar (Yoghurt)

Per 100g Per 40g single serving

Energy 1901kJ 760kJProtein 6,1g 2,4gGlycaemic Carbohydrate 62,5g 25,0g of which total sugar 17,4g 7,0gTotal fat 18,8g 7,5g of which Saturated fat 8,3g 3,3gDietary Fibre 4,9g 2,0gTotal Sodium 153mg 61mg

SLM03_Ask_the_Dietician_BM.indd 1 2012/04/23 10:37 AM

Ask the expert:

So how does the energy bar score?

Genevieve Jardine

Food labels aren’t the simple list of ingredients they used to be: they’ve become difficult to understand. There have also been big increases in nutritional claims like “lite”, “sugar free”, “high fibre” and “reduced kilojoules”. Luckily, the new food labelling regulations will get rid of any misleading claims. This leaves us with the responsibility to interpret the information for ourselves. Now you know how to do it!

SodiumSodium comes from salt: a high salt intake has been linked to raised blood pressure in some people. The recommended daily intake of salt is 240-300mg per day. A low sodium product should contain less than 120mg per 100g. A sodium free product should contain less than 5mg per 100g. This energy bar is not too bad.

CarbohydrateThis is important for diabetics, especially those who are carbohydrate counting or watching their carbohydrate intake. On most labels you will see two categories “Total Carbohydrates” and “of which are sugar”. This information can be tricky to interpret: the total amount of carb is more important than how much sugar and starch there is, as all sugar and starch eventually ends up as glucose in your blood stream. The “sugar” indicated on the food label could mean added sugar or natural sugars found in the food. If we look at the list of ingredients, we see that oats appear first (highest in weight) followed by sugar and golden syrup. This would indicate that oats make up most of the carbohydrate amount, with a smaller contribution made from sugar and golden syrup. The sugar is therefore added sugar. If you look at the label, there are 25g of total carbohydrate in the energy bar. 15g of carb is one portion, so this energy bar is closer to two servings (30g) of carbohydrate. The bar therefore has a much higher carb content than an apple, 3 Provitas or 100ml low fat flavoured yoghurt – all 1 carb.

FatWhen looking at the fat content, take a look at the values per 100g/ml. Take note of the total fat content and then the saturated fat and trans fatty acid. For a product to be labeled “low fat” there needs to be less than 3g of total fat per 100g (solids) or 1,5g per 100ml (liquids). Fat free means less than 0,5g total fat per 100g/ml. Too much fat can contribute to weight gain and cardiovascular disease. Choose low fat or fat free products, but be aware that some fat free products can still be high in carbohydrates and energy. Saturated fat is part of total fat and is a key player in raising cholesterol. Low saturated fat is less than 1,5g per 100g (solids) or 0,75g per 100ml (liquids). This energy bar is not low in fat or saturated fat. Trans fatty acids have a similarly harmful affect and also lower your HDL (good) cholesterol. For a product to be called “trans fat free” there should be less than 0,1g per 100g/ml.

FibreFibre is very important to help improve gastro-intestinal health, prevent cancers, help lower cholesterol and delay the release of glucose into the blood stream. It also helps you feel fuller for longer. These are all very positive benefits which make a high fibre product very desirable. The recom-mended daily intake for fibre is 25g per day (for women) and 30-45g per day (for men). As a general estimate, a high fibre product would be more than 5g of fibre per 100g. This energy bar just makes the grade.

The energy and total carbohydrate content of the energy bar are similar to that of a Bar One chocolate, with slightly less total fat. On the plus side the fibre content is good and the sodium content is low. I would suggest this energy bar as a treat.

Ask the D

ietician

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SLM03_Ask_the_Dietician_BM.indd 2 2012/04/23 10:37 AM

Par

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How to help the whole family adjust to diabetes:Keep your family routine as close to the previous ‘normal’ as possible. • Whenever possible, fit diabetes

care around your child’s lifestyle, rather than her life revolving around diabetes.

• Remember, children with diabetes are children first. Their diabetes

should not define who they are.• Explain any changes that are

made because of diabetes to everyone in the family.

• Remember that nobody is being punished because of diabetes. Everyone is just going to follow a healthier lifestyle.

Partner’s CornerThis is your space…

Dear Fatima,The emotions that parents deal with when a child is diagnosed with diabetes are the same as any serious medical condition. Confusion, shock, denial, sadness, anger, fear and guilt are some of these emotions.Unfortunately, guilt is a feeling common to many family members, the patient as well as the parents. I believe that guilt is one of the most destructive negative emotions – it drains you so that you can’t focus on more important things.Getting the whole family to deal with these feelings openly at the time of diagnosis helps with long term adjustment. As you all learn to live with diabetes, you’ll become

“One of my children has diabetes, the other doesn’t.

How do I make changes that the whole family can adopt so that my daughter doesn’t feel like she’s making our lives more difficult because of diabetes?” Fatima Richards

more used to it and find ways to fit it into your life more naturally. Fitting diabetes care into as normal a life as possible is the major goal. Remember, too, that if all family members have a positive attitude, life with diabetes will be much easier for all involved. One day at a time is a good option!Jeannie Berg, Diabetes Educator

SLM03_Partners_Corner_BM.indd 1 2012/04/23 10:47 AM

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Baby on board

Celeste Smith is no stranger to gestational diabetes: she’s had it twice, most recently during her pregnancy with now-one-year-old twins Connor and Adam. We find out what she wishes she’d known before she fell pregnant. WORDS: BRIDGET MCNULTYPHOTOS: MARK PEDDLE

SLM03_Inspiring_Story_BM.indd 1 2012/04/23 10:44 AM

Is there a reason you’re so happyto share this very personal story?I want to educate, encourage and motivate women with gestational diabetes, and prevent other women from having to go through what I and many others had to endure.

How did you find out you hadgestational diabetes?My first pregnancy was stillborn: Noah was born at 38 weeks. I didn’t know I had gestational diabetes until after Noah was born. We suspected that I could one day become diabetic because it runs in my family, but my doctor at the time never picked it up. When I wanted to fall pregnant again, my new doctor, Dr. Jansen immediately tested for glucose tolerance before I fell pregnant, and then again after I fell pregnant. That’s how we found out I had gesta-tional diabetes again.

What were your symptoms?What’s tricky about gestational diabetes is that it goes from nothing to full-blown diabetes very quickly. It’s only when you’re pregnant, so there’s no warning beforehand. The symptoms I had were swollen hands and feet, bad circulation, pins and needles in the hands, and constantly thirsty – I was drinking a lot of water.

Does diabetes run in the family?Yes, my late mother had Type 2 diabetes, and three of my sisters and my brother have diabetes (half of my eight siblings!) It’s also because of bad lifestyle choices, though – eating take-out and cakes and picking up weight can lead to Type 2. None of my family recognised my symptoms, but none of us were looking: you put your faith in the doctor, that’s what doctors are there for.

What did you do to manage your gestational diabetes? During my pregnancy with the twins, I was put on Metformin and later insulin. I also had to have monthly HbA1c tests and test my blood sugar seven times a day: when I woke up, before each meal, after each meal and before I went to bed. My fingers had so many holes in them, I didn’t know where to prick myself! I went to a dietician, which was helpful. We discussed good eating habits and made a lot of changes – we started eating more steamed foods and not so much starch (like potatoes, bread and pasta). And I started exercising. My diabetes doctor, Dr. Dave, told me I had to exercise every day, even when I was tired after working all day. These days my boys are my exercise – running after them keeps me fit! We try to go for walks with them most weekends, to different parks or Sea Point Promenade.

How did your pregnancy with your twins differ from your previous pregnancy? It felt completely different – so much better. With my twins, I had a great team of doctors who didn’t take any risks and were very careful with my babies and my health. Most importantly I had the treatment I needed.

Have you had to change your diet at all, since having gestational diabetes?After 9 months of being so good and strict, all I wanted was a chocolate cake – a whole one! But my doctor said I still had to be careful. After the birth, the diabetes was gone immediately, in the first hour, can you believe it? They did blood tests on myself and the twins

11

Inspiring

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Insp

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gstraight away, and our blood sugar was normal. These days I’m not as strict as I was during my pregnancy, but I maintain a healthier diet because I know I’m at risk of Type 2 diabetes. I also don’t want to set my boys on the wrong path – family plays a big part in good eating habits.

How do you balance a busy lifestyle with eating right and exercise?With good planning, anything is possible. We have our routines as a family and as a married couple. Once you become familiar with eating healthy and maintaining some exercise, it becomes your lifestyle. My husband, Enver, is supportive and hands-on, so that makes it easier to have twins, a full-time job and run a household!

What advice would you offer to women with gestational diabetes?Listen to your doctors, stick to your eating plan and exercise a little bit every day. Stay focused: this is for the health of your babies. It helps

that you just have to stay focused for nine months, and then the reward at the end is breathtaking. My boys were big for twins (2.8kg each at 35 weeks) and healthy. I’ll never forget how relieved I was to hear my babies crying in the delivery room. They were both crying at the same time, and the doctor said: “Wow, they sound like a choir!”

What makes your life sweet?I could say sunsets and sunrises, I could say my religion or even cupcakes and chocolates. But my husband and two boys are the light of my life, and sharing everything with them makes my life so sweet.

14

“My husband and two boys are the light

of my life, and sharing everything with them

makes my life so sweet.”


Factors that could greatly increase your risk for multiple vitamin and mineral deficiencies:

Diabetes is a chronic, life-long condition. However, with the correct treatment lifestyle changes exercise

many people with diabetes are able to prevent or delay the onset of complications.

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Poorly controlled diabetes Poor food choices

Dieting and imbalanced diets Prescription medication Poor digestion

with

Diabion is a supplement which is:• specifically formulated for people living with Diabetes

because it does not contain iron or copper• assists in combatting oxidative stress

Be informed about the risk factors of gestational diabetes:

1. 3.4. If you had gestational diabetes during

a previous pregnancy.

If you had a previous pregnancy with a heavy baby (more than 4kg).

Being overweight.

A family history of diabetes.

2.

11

Inspiring

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If you have any of these symptoms (whether you are pregnant or not), get your blood sugar tested at your nearest clinic. Most women with gestational diabetes have no symptoms, so it’s essential to ask your doctor to do a fasting oral glucose tolerance test, which will tell you if your blood sugar is in the correct range or not.If properly diagnosed, gestational diabetes is fairly simple to treat, and 80% of women are able to treat it with diet and exercise alone. Others may have to go on to medication or insulin injections, but this is usually just for the duration of the pregnancy.

“Patients who have been diagnosed with gestational diabetes should see a dietician and make the following changes to their diet:• Eat a lot of vegetables and fruits.• Avoid high-calorie snacks and desserts.• Choose foods with whole grains (like wholewheat bread, brown rice

and wholewheat pasta).• Remove the skin from chicken and eat lean cuts of red meat.• Choose low fat or fat free dairy.”

Ask the expert:Dr. Zaheer Bayat, Endocrinologist

So what is gestational diabetes?

Gestational diabetes is glucose intolerance during pregnancy – and only during pregnancy. It’s a condition in which women without previously diagnosed diabetes have high blood sugar during pregnancy, and although this leads to an increased risk for Type 2 diabetes later in life, it does not automatically lead to Type 2 diabetes.

What are the symptoms?

The symptoms of gestational diabetes are not usually obvious, so it has to be diagnosed by a blood test during pregnancy. If there are symptoms, they may be mild versions of the same five symptoms of Type 1 and Type 2 diabetes, namely:• Blurred vision• Fatigue• Increased thirst• Increased urination• Increased appetite

It’s important to go for regular check-ups during your pregnancy, and be sure to have your blood sugar tested.


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How many children at the Home have diabetes?We have 24 diabetics: all of them are Type 1 and insulin dependent. Ten are teenagers, and our youngest child with diabetes is three years old.

How do you help them?

Our nursing staff monitor their blood glucose on a regular basis. We also manage any abnormalities in the way they are feel-ing, unless they need hospitalisation.

What support do you give the families?

We teach and encourage the children and their parents to understand and manage their diabetes and the long term effects. This is vital for kids from poor social backgrounds with few resources. We supervise blood sugar testing, admin-istering of insulin, keeping a record of blood sugar levels, and healthy diets according to individual needs. Most importantly, we try to normalise their condition so they can live in a positive way.

What do the kids find challenging?They have to plan ahead, be in the ward for testing, and remember to carry their testing kits with them when they leave the premises. It’s tricky for them not to eat whatever they choose at any given time. With diabetes they have to eat at regular times. For the teenagers it’s sometimes hard because of hormonal changes.

St Joseph’s Home for Chronically Ill Children

We chat to the matron of St Joseph’s to find out about their diabetic children – and what we can do to help.

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.

New

s & V

iews

Read more about St Joseph’s at www.stjosephshome.org.za

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“The nurses check my blood sugar every day and give me an injection twice a day to make sure my sugar levels are right. The bad thing is that I am not able to eat everything and I have to stick to a diet with no sweets. If my sugar level is too low, I know I need to eat more and if it is too high, I need to get more insulin and that means more injections. I like to play soccer and keep myself busy with my friends.”

“My tip for other children is to be careful with what you eat and stick to your diet.”

How can Sweet Life readers get involved?

A day in the life of a diabetic child at St Joseph’s

Anthony* is 10 years old, has Type 1 diabetes and has been cared for by the St Joseph’s staff since 2008. His family lives in a rural part of the Western Cape and the closest clinic is more than 2 hours walk from their home.* Name has been changed

Visit the children at St Joseph’s Home – they love having friends over to play.

Adopt a diabetic child by donating R190/month for their food.

Raise funds and awareness for the children at St Joseph’s Home.

SLM03_News_BM.indd 1 2012/04/23 10:46 AM

Ask the expert:

“Cardiovascular disease is very common in those with diabetes and accounts for up to 80% of deaths in patients. The so-called “diabetic dyslipidaemia” is characterised by high triglycerides, raised small dense LDL levels and low HDL levels. Controlling glucose levels, blood pressure levels, and not smoking reduces cardiovascular events to 50%.”

Dr Neville Wellington, GP

Hea

lthy

Livi

ngThere are good and bad types, and it sits in your blood waiting to be discovered… Emile Scholtz takes the mystery out of cholesterol with this handy list.

10 fast facts about cholesterol

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Cholesterol is the fatty substance made by the liver and, amongst other things, it maintains healthy cells, produces hormones and even converts sunshine to vitamin D.

LDL, or low density lipoprotein, is often called bad cholesterol. Too much of this causes the build-up of fatty deposits that can break and result in heart attack and stroke.

Diet is vital for healthy cholesterol levels. Follow a low fat diet

with lots of fresh fruit, veggies and wholegrains, together with good fats like canola, avocado and olive oils.

People with Type 2 diabetes are at especially high risk of heart attack and stroke caused by cholesterol.

Diabetes can also cause raised levels of triglycerides, another fatty substance carried in the blood that helps store unused calories in fat cells.

Cholesterol can be lowered by staying at a healthy weight, exercising regularly and not smoking.Cholesterol is also affected by blood pressure and blood glucose. People with diabetes must be careful about their cholesterol levels. High levels of insulin in the blood raise levels of the ‘bad’ (LDL) cholesterol and lower ‘good’ (HDL) cholesterol levels.

HDL, or high density lipoprotein, is known as good cholesterol. HDL keeps arteries open

and blood flowing easily by carrying LDL to the liver where it is broken down and expelled as waste.

5

For people with Type 1 diabetes, stable blood sugar levels usually mean near-normal cholesterol levels. Poorly controlled blood sugar can lead to blocked arteries and heart disease.

People with diabetes or cardiovascular disease should be aiming for total cholesterol levels (which include both HDL, LDL and triglyceride levels) of under 4.5mmol/l and LDL under 2.5mmol/l. Get tested today!

SLM03_Healthy_living_BM.indd 1 2012/04/23 10:43 AM

WE WANT PATIENTS WITH DIABETES

TO SUCCEED – IT IS THAT SIMPLE

www.bayerdiabetes.comSouth Africa Diabetes Helpline

0860 102 672

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

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

P-6303www. .co.za :

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

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

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

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

Large display makes it easy to read the result accurately

Contact the helpline if you are interested in using Contour TS

Life

styl

e

22

Want to make a difference in your community? Claire Barnardo shows you how to get involved.

Give something back

To change the world you don’t need to make big gestures. Simply focus on one good act at a time, and you can set great things in motion and be an example to others.

1 2 3Charity does begin at home. Start by sorting through your cupboards. Collect any clothes, shoes, or appliances that you haven’t used in the last year and that are still in good working condition. Contact your local charity organisa-tion and donate them to a better cause. Get your kids involved and ask them to put aside any toys and books they no longer love, to give to an orphanage or hospital unit.

The next step is to get involved in recycling your refuse. Repeat this slogan: reduce, reuse, recycle. All you need to do is set up a simple set of dustbins at home. You can label or colour-code them according to what is stored in them: paper, glass, tin, and plastic. Make sure you rinse out the containers be-fore you recycle them. Then when your bins are full, drop off the re-cycling at a collection site in your area.

Why not volunteer your time to charity organisations that need extra help? Whether you decide to serve food, visit an orphanage or old-age home, or share your special skills, you will be adding to your community in a hands-on way. Also encourage your chil-dren to get involved in any community projects on offer at their school. Choose your cause at www.charitysa.co.za.

Step one Bin itHelping hand

SLM03_Lifestyle_BM.indd 1 2012/04/23 10:46 AM

Ask the expert:

“Planting trees is one way of reducing your carbon footprint, but it’s not the total solution. It’s essential to take steps to reduce your emissions and then offset the balance by planting trees. Take a step in the green direction and you’ll see that going green works!”

Grace Green, Greenworks environmental awareness advocate.

Lifestyle

23

City slickers

Here’s what some people are up to in your city - get in touch to lend a hand.

DurbanNot sure where to start? Join the Robin Hood Foundation in their mission to collect from those who have and donate it to those who have not – specifically in AIDS affected communities in KwaZulu/Natal.

Cape Town Want to make a lasting impact? Why not get involved in children’s literacy: help2read trains and supports adult volunteers to help primary school children in disadvantaged schools learn to love books.

Joburg (and nationwide)Bring joy to a sick child by joining CHOC (the Childhood Cancer Foundation South Africa) in their goal to support children with cancer. Donate, volunteer or simply buy something fabulous from the CHOC Shop.

A quick fixPick up litter in your neighbourhood - and encourage your friends to do the same.Save electricity – did you know that tumble dryers use the most electricity? Use fresh air and sunshine to dry your clothes whenever possible.Support your local shops - buy fresh fruit and vegetables as close to home as you can.

Get in touch:031 265 2008

www.robinhood foundation.co.za


www.help2read.org


www.choc.org.za

Reduce your mark

Do you know what your carbon footprint is? It’s the way we measure each person’s impact on the environ-ment through the amount of carbon dioxide they produce. This is either in a direct way – by using energy / electricity / burning fuel; or in an indirect way – by using up the earth’s resources every day.

How do you reduce your carbon footprint?The best way is to find something that absorbs carbon dioxide and turns it into oxygen. You know what that means? Plant a tree! Studies have shown that it takes 16 trees to supply the oxygen for one person’s life, depending on the size and lifespan of the trees, and the lifestyle and carbon foot-print of the person. So plant a tree today and start rubbing out your carbon footprint.

“The best time to plant a tree was 20 years ago; the second

best time is today.” Confucius.

Find out more: www.greenworks.co.za

SLM03_Lifestyle_BM.indd 2 2012/04/23 10:46 AM

A simple weight training programme can make these everyday chores much easier

for you – and get you in great shape. How? Well, lifting weights challenges your muscles, causing them to adapt and grow stronger. Strength training builds strong muscles, bones and connective tissue. Not only does this help in preventing osteoporosis and muscle loss as one gets older, it is also one of the most natural ways for people with diabetes to improve glucose tolerance and insulin sensitivity.

Lift it!Are you struggling to carry your shopping? Does moving boxes make you groan? Nicole McCreedy has the answer: simple weight training.

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26

Weight training and diabetes

When you eat carbohydrate, it breaks down into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose that is not used gets stored in the muscles and the liver in the form of glycogen. Once the glycogen stores are filled up, any extra gets stored as fat. During exercise, the stored glycogen is transported to the active muscle to burn as fuel. Because muscle burns more kilojoules than fat, more muscle and less fat means better insulin use and glucose storage. Lean muscle also boosts the metabolism and enables your body to burn kilojoules at a faster rate – even after you have finished exercising. A faster metabolism helps insulin to work better.

Getting started at home

Does the thought of weight training make you feel weak at the knees? Start by learning the lingo before training at home. A strength train-ing workout is broken down into exercises, repetitions and sets. An exercise is a specific movement that works a muscle group. A rep, or repetition, is one complete motion. For example, to do a bicep curl repetition hold the weight or dumb-bell at your shoulder then lower it in a controlled movement as you count to four. Lift the weight back to the starting or recovery position as you count to six. A set is the number of repetitions performed together, separated by a short rest period.

A workout plan

The next step is to set goals. Goals are a good way to keep your-self motivated. Do you want to tone your body, improve your strength or increase your endurance? Be realistic: results take time. Take photographs or simple body measurements every six to eight weeks to help you notice gradual changes.

Your aim in the beginning should be to develop the right technique. Maintaining the correct posture, while lifting a suitable weight, is important to prevent injuries.

SLM03_Work_It_Out_BM.indd 1 2012/04/23 10:49 AM

27

Try this side bend in front of the mirror: in one hand hold a weight along the side of your body. Slowly bend sideways sliding the weight toward your knees. Straighten up again. Check that you are not leaning backwards or forwards.

Weighing up the options

You can either buy hand-held (free) weights to use at home or you can improvise. Grab a tin of canned food from the cupboard to start. If that is too light, use a full one litre water bottle or a two litre milk bottle. Fill them with sand to make the bottles heavier. If you are fairly strong, then fill two buckets with sand and try this squat: stand with your feet hip- or shoulder-width apart

and hold a bucket by the handle in each hand. Then bend your knees and lower yourself into a squat, as though you are about to sit in a chair. Stop when your thighs are parallel to the ground. Make sure your knees do not go beyond your toes. Exhale as you stand up slowly. Repeat without locking your knees.

The amount of weight you use depends on what you want to achieve and how strong you are. Choose a weight that allows you to do the repetitions you want to do without too much strain – only the last few repetitions in the set should feel like a struggle. The idea is that you give the muscle more to lift than it is used to. As the muscles grow stronger, you need to increase the weight until you reach your goal.

Stronger muscles will not only make your daily load feel lighter, but will also help prevent minor accidents from becoming serious injuries.


29

Work It O

utAre you training for strength, power or endurance? A basic programme for each goal is:

• Power: 4-6 reps, 2-3 sets; • Strength: 6-8 reps, 3-5 sets;• Endurance: 15-25 reps, 3 sets

Do you have any previous injuries? Previous injuries may rule out particular movements or ranges of motion in certain joints.

Have you warmed up? Do a light cardio warm-up, stretching the mus-cles you are about to use so that you don’t strain.

How much time do you have? If you have limited time, rather focus on either

upper body or lower body. That way you can target each muscle group in that part of the body and even do more than one exercise per muscle group for greater benefit.

Have you allowed enough rest? You need to rest for 40-60 seconds between sets, and 24-48 hours for each muscle group.Do you know how to practice good body mechanics? Your body is the best machine you own. Treat it like one and don’t abuse it! Make sure that you move slowly and with control, breathe properly, and maintain a neutral spine. Never sacrifice form just to add more weight or repetitions.

• Before embarking on any weight- lifting programme, first discuss it with your doctor.

• Do not lift any weights if you have proliferative retinopathy, severe non-proliferative retinopathy or severe peripheral neuropathy.

• Do not lift weights if you have any foot injury or open skin lesions on the feet.

• Wear adequate protective footwear at all times.

• At your first session, check how the exercise affects your blood glucose so

that you will know what to expect in the future.

• Check your fingerprick glucose before starting each session and proceed only if it is above 5.6 mmol/L.

• Keep your glucometer and some kind of sugar nearby at all times.

• It is best to exercise with a partner – do not lift heavy weights without a partner.

• For the safest route, start with low weights and increase slowly under the guidance of an instructor.

Ask the expert:Dr. Joel Dave, Endocrinologist

General advice for diabetics:

Ask the expert:Sarah Hall, Biokineticist


The Programme works with selected medical schemes to manage diabetes by offering medication, education and other essential services at no extra cost to the member.

You can enjoy the benefits of this Programme by enrolling as a CDE Member with any Clicks Clinic Sister. The Clicks-CDE Diabetes Management Programme works with selected medical schemes to assist their members with their diabetes care.

AdvertoriAl

trust Clicks to help you manage your diabetes

Clicks-Cde diabetes Management Programme is supported by the medical fraternity including; trained Nursing Sisters, Doctors, Dieticians, Podiatrists and Opthamologists.

Consultation ServicesNecessary tasks performed by our Clinic Sisters

Initial Assessment(Month 1 of patient membership)

Patient Assessment HbA1c TestA simple blood sample which reflects your average blood glucose level over the previous 2–3 months. No fasting needed.

Urine Test for MicroalbuminuriaA test for early signs of kidney damage.

LipogrammeA blood test to measure different fats (lipids) in your blood, i.e. total cholesterol, LDL-cholesterol, HDL-cholesterol and Triglycerides. These contribute to understanding your risk of heart disease.

Foot ScreeningAn assessment of your foot health including your circulation, and the presence of protective sensation and skin condition. Importantly we need to check your usual footwear as well.

Blood Tests(Lipid Profile, Serum Creatinine, HbA1c )

Urine Test(Micro Albuminuria)

Foot Screening

Basic Diabetes Information

1st Follow up(6 months after last consultation)

Personalised needs-based counselling and education

HbA1c test

2nd Follow up(6 months after last consultation)

Blood Tests(Lipid Profile, Serum Creatinine, HbA1c )

Urine test(Micro Albuminuria)

Foot Screening

Personalised needs-based counselling and education

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feel good pay less

For more information, or to enrol in the CDE Programme, speak to your Clicks Pharmacist or Clinic Sister. Visit www.clicks.co.za or call 0860 254 257 to locate your nearest Clicks Pharmacy.

1. Consultations with a diabetes educator/coach (at least 2 per year)

2. The members of the CDE Diabetes Management Programme also receive all of their medication and testing requirements, including: • All insulins and needles • All oral hypoglycaemic agents • A blood glucose testing meter • All test strips

3. The necessary blood tests for effective diabetes management: • HbA1c

• Lipogramme (cholesterol and triglycerides) • Microalbumin, Urea and Electrolytes, Creatinine and other indicated tests.

4. Other benefits include Doctor, Dietician, Podiatrist and Ophthalmologist consultations.

Each CDE member is entitled to the full CDE benefit package. The following is considered the MINIMUM that any member on the Programme should receive per year:

Important: These benefits are provided to you AT NO ADDITIONAL COST and your normal Medical Aid Benefits are not influenced in any way

Exercise Healthy eating The right medication at the right dose and timeThe three cornerstones of successful diabetes care are:

Goo

d Fo

od

Winter meal ideas

Mrs BudgetEvery rand counts, and even though those fancy ingredients sound good, I know I have to make it to the end of the month.

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

Dinner is sorted with these three staples and the help of our very clever cooks... We've whipped up healthy, delicious meals the whole family will enjoy.

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

staple

1Fish

staple

2Pasta

staple

3Cabbage

Meet the cooks:

32

SLM03_Good_Food_BM.indd 1 2012/04/23 10:42 AM

R50average cost:serves: 4

Curried mince and pasta

proteinenergy

37g

carb

16g

fat

1⁄3 packet (167g) wholewheat pasta3 Tbsp (45ml) canola oil1 onion, finely chopped1 Tbsp curry powder (to taste)6 celery stalks, finely chopped3 carrots, grated3 Tbsp (45ml) tomato paste2 garlic cloves, crushed1 chilli, finely chopped300g mince meat1 cup (250ml) beef stockJuice and grated peel of 1 lemon1⁄3 cup (80ml) chopped parsleySalt and milled pepper

Cook pasta in boiling water until cooked through, drain and set aside.Heat oil and fry onion, curry powder, celery and carrots until soft.Add tomato paste, garlic, chilli and mince and fry for a few minutes.Add beef stock and lemon juice and peel, and simmer for 10-15 minutes.Stir through parsley and seasoning, and serve tossed through pasta with a side of vegetables.

per portion1716kJ 26g

Fresh tomato & basil spaghetti

1⁄3 packet (167g) wholewheat spaghetti2 Tbsp (30ml) canola oil1 onion, finely chopped3 garlic cloves, finely chopped3 Tbsp (45ml) tomato paste3 Tbsp (45ml) chopped basil, plus extra to serve1kg tomatoes, chopped1 cup (250ml) vegetable stockJuice and grated peel of 1 lemonSalt and milled pepper

Heat oil and cook onions and garlic over a low heat until soft. Stir through tomato paste.Add basil, tomatoes, stock, lemon juice and peel, and season with salt and pepper.Simmer for 30-40 minutes until thick and cooked through.Stir fresh basil leaves through sauce and serve tossed through cooked wholewheat spaghetti.

9g

protein

1192kJ

energy

42g

carb

8g

fat

per portion

R30average costserves: 4

This sauce is also great poured over skinless chicken pieces, fish fillets or as a homemade pizza topping!



2 Tbsp (30ml) canola oil1 onion, finely chopped2 garlic cloves, sliced 3 carrots, peeled and diced 2 cups (500ml) sweet potato, diced 1 can (400g) chakalaka1 cup (250ml) vegetable or chicken stockJuice and grated peel of 1 lemon2 Tbsp (30ml) curry powder3 cups cabbage, chopped finely

Heat oil in a pan and fry onion, garlic and carrots until cooked through. Add sweet potato and mix well.Stir through chakalaka and stock, and cook over a low heat for 20-25 minutes.Add cabbage and cook for 15 minutes longer.Drain oilServe with gem squash as a healthy vegetarian meal.

Tasty chicken and cabbage casserole

2 Tbsp (30ml) canola oil4 chicken pieces, skin removed1 onion, sliced3 garlic cloves, chopped2 cans (400g each) chopped tomatoes3 Tbsp (45ml) chopped thyme2 cups (500ml) chicken stock2 cups (500ml) diced pumpkin½ tsp (3ml) ground cinnamon1 tsp (5ml) cayenne pepper4 cups cabbage, shredded1 packet (300g) green beans1 can (400g) lentils, rinsed and drained

Brown chicken in oil. Add onion and garlic and fry for a few minutes more. Add tomatoes, thyme, stock, pumpkin, cinnamon and cayenne pepper and simmer for 30 minutes. Add cabbage, green beans and lentils and simmer for an extra 15 mins or until cooked through. Serve in bowls – the lentils and pumpkin are your carbohydrate so there's no need for rice.

34

Chakalaka cabbage and sweet potatoes 23g13g


average costserves: 4

R80

47g

protein

1908kJ

energy

34g

carb

13g

fat

per portion

energy protein fat carb


Easy pilchard rice

2 Tbsp (30ml) canola oil1 onion, chopped1 chilli, finely chopped4 cups spinach, finely sliced 3 cups (¾ cup dry) cooked brown rice1 tin (425g) pilchards, flakedJuice and grated peel of 1 lemon1⁄3 cup (80ml) chopped coriander

Heat oil and fry onions and chilli until soft. Add spinach and fry for a minute.Add brown rice and stir until heated through. Stir through flaked pilchards, lemon juice and peel and coriander.Serve as is, or with more spinach or roasted vegetables.

25g

protein

1346kJ

energy

30g

carb

13g

fat

per portion

600g hake fillets, finely chopped 1 onion, finely chopped2-3 garlic cloves, finely choppedJuice and grated peel of 1 lemon1 cup (250ml) broccoli, steamed and finely chopped3 Tbsp (45ml) chopped parsley8-10 baby potatoes, cooked and mashed with skin onSalt and milled pepper1 egg, whisked1 ½ cup (375ml) brown breadcrumbs2 Tbsp (30ml) canola oil

Defrost hake fillets and drain all the liquid from them.Mash hake, onion, garlic, lemon juice and peel, broccoli, parsley, baby potatoes and seasoning together. Shape into smallish patties. Coat with egg and breadcrumbs, then place in the fridge for 30 minutes to firm.Heat oil in a large pan and fry on both sides until cooked through and golden. Serve with a large serving of just vegetables or salad.

Healthy fish cakes

proteinenergy

45g

carb

11g

fat



Healthy tartar sauce mix: 3 Tbsp fat reduced mayonnaise with 2/5 cup fat free yoghurt, a chopped gherkin, juice of half a lemon, 3 Tbsp chopped parsley, a splash of Tabasco and seasoning.

average costserves: 4

R65


R15average costserves: 6

3 extra large eggs, separatedJuice of one lemon 2 Tbsp (30ml) grated lemon peel2 Tbsp (30ml) grated orange peel1 tsp (5ml) ground cinnamon3 Tbsp (45ml) cake flour 350ml milk4 Tbsp (60ml) castor sugar

Preheat oven to 180°C.Whisk egg whites until firm. Beat all other ingredients together until they form a smooth batter.Fold the egg whites into the batter, and pour into a greased ovenproof dish.Bake for 45 minutes or until golden brown.Serve with a spoonful of low fat plain yoghurt and a fresh orange segment.

36

Citrus baked pudding 6g

protein

494kJ

energy

16g

carb

3g

fat

per portion


Chicken noodle soup

Step 1Sauté a couple of sliced celery stalks and a teaspoon of PnP Cook Additions sliced garlic for a few minutes.

Step 2Add 4 skinless fresh chicken thighs, cover with chicken or vegetable stock and simmer for about 20–30 minutes or until cooked through.

Step 3Remove chicken and leave to cool. Add 400g PnP Chinese stir-fry mix to the pot and simmer until cooked through.

Step 4Shred chicken off the bone, add to soup and simmer for two minutes and serve with toasted seed loaf bread.

+ +

Get it toGetherServes 4

Health tips• Thissoupisamealwithinitself.Thechickenisagreatsourceofleanproteinandthe vegetablesprovideagreatsourceoffibreandlowglycemiccarbohydrate.

• Manypeoplewithdiabetesalsosufferwithhypertension(highbloodpressure).Ifthisis you,itisimportanttotakecarewithyoursaltintake.Weakenthestockthatyouaddto thisrecipebyusinglessofthecubeorpowderasthiswillhelpslowerthesaltcontent. Remembernottoaddsalttoyourbowlatthetable!

Mini caprese pizzas

Recipes and images courtesy of Fresh Living magazine.

Step 1Halve a couple of pita breads into discs and place on a baking tray.

Step 2Drizzle with PnP olive oil and spread with a little canned chopped tomato. Scatter with grated mozzarella, halved cocktail tomatoes and PnP basil pesto. Season with salt and pepper.

Step 3Grill until golden and cut into quarters.

Step 4Serve scattered with wild rocket leaves as a tasty starter or snack.

+ ++

Contact Pick n Pay’s dietitian 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.

Health tips• Addthinlyslicedavocadotothesepizzastoboostyourintakeofhealthy monounsaturatedfat.

• TomatoesareagoodsourceofvitaminCandtheycontainlycopene,whichisa greatantioxidant.Greaterlevelsoflycopenearereleasedwhentomatoesarecooked orpureed,soaddfreshorcannedtomatoestosaucesandsoupsanddon’tforget lycopene-richtomatosauceandpuree!

Do you like making things? We’ve got two books that are sure to keep your hands busy.

What we’re reading…

With the cooler weather approaching it’s the perfect time to get crafting. So look no further than this guide on how to create stylish crafts that will enhance your home. No matter what space you want to improve, the au-thors bring you décor solutions and tried-and-tested techniques that are easy to follow and affordable. With top practical tips, advice, and beauti-ful photographs to match, you’re sure to be inspired. Simply pick your first project and have fun!

Stylish crafts for your home by Deborah Morbin and Tracy Boomer

Get to know your knots in detail with this easy-to-read guide. Written by a prominent knotsman, this is a great collection that boasts more than 100 of the top knot techniques. For starters there are the basic hitches for everyday life. Then the more extensive knots are explained - for specific uses like fishing or climb-ing. Read up on the history of each knot, get inspired by the illustrations and learn the lingo with the glossary. And don’t miss the fun section on string tricks! This book is a practical essential for all households.

The Knot Bookby Geoffrey Budworth

Boo

ks

40

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

Email [email protected]

Post PO Box 12651, Mill Street, 8010, Western Cape

WinOne of 3 copies of each book!

SLM03_Books_BM.indd 1 2012/04/23 10:38 AM

Kids

41

Just for kids!

Give her a foot rub while she watches her favourite TV show.

Write (or draw) a story with her as the beatiful heroine.

Tidy up your room, with-out being asked, every day this month.

Be extra nice to your brother / sister, and don’t pick any fights...

Make her tea (and serve it with a peanut butter cookie!)

Treat your mom this Mother’s Day with these great ideas:

5 fun things to do:

average costserving size: 1makes: 20

R303g

protein

450kJ

energy

11g

carb

6g

fat

per portion

Healthy peanut butter oat cookies

These cookies might be good for you, but they’re still packed with flavour! Whip up a batch for Mom this Mother’s Day and cut them out in fun shapes, or decorate them with cinnamon sprinkles or chopped nuts. Yum!

1 2 3 4 5

2 ripe bananas 2 ⁄5 cup smooth sugar free peanut butter1⁄3 cup chopped peanuts 2 Tbsp (30ml) low fat milk2 tsp (10ml) vanilla essence2 Tbsp (30ml) honey ¾ cup oats 2 ⁄5 cup coconut½ cup flour

Preheat oven to 160°C.In a large bowl, mash bananas with a fork until smooth. Add peanut butter, peanuts, milk, vanilla and honey. Mix well. Add remaining ingredients and stir until well combined.Roll into little balls and place on a non-stick baking tray. Press twice with a fork to flatten.Bake for 30-40 minutes or until cooked through and golden.

SLM03_Kids_BM.indd 1 2012/04/23 10:36 AM

Just

Dia

gnos

edBlood sugar (or blood glucose): aim for balance – not too low (hypoglycemia), not too high (hyperglycemia). The golden number for blood sugar readings is 7.0.

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

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

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

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

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

An A to Z of all you need to know if you’ve just been

diagnosed with diabetes:

Always have your medication handy. No matter where you

are or what you’re doing.

Carbohydrate counting lets people with diabetes

eat a varied diet. Each carbohydrate (which

includes dairy and fruit as well as starch and

sugars) has a specific value that can be counted

to determine how much insulin to take.

Exercise every day, for at least half an

hour. It doesn’t have to be difficult – just

a walk around the block will do.

Gestational diabetes occurs when a

woman has high blood sugar levels during pregnancy.

Like Type 2 diabetes, it can often be

controlled with diet and exercise.

Insulin needs to be kept cool – keep spares

in the fridge. Insulin can last for 30 days at

room temperature, but any longer than

that is not ideal.

Ketones are acids that build up in the blood and

urine when your body doesn’t have enough

insulin. They can lead to a serious condition called

ketoacidosis and from there to diabetic coma. If you’re in good control, you don’t have

to worry about ketones.

42

SLM03_Just Diagnosed.indd 1 2012/04/23 10:45 AM

Just Diagnosed

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

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

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

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

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

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

You are the most important part of your diabetes care programme. Treat yourself well!

Never allow yourself to feel like a patient. You’re going

to be diabetic for the rest of your life – but if you look

after yourself, it will be a long and happy life.

Positive attitude: you’ll feel better if you have

a positive attitude towards diabetes. Getting depressed

or angry won’t make it go away.

Regular check-ups with your doctor are

a must. You can’t afford to ignore

any kind of illness, wound or infection.

Types of diabetes: Type 1, usually diagnosed

in young people and treated with insulin

injections immediately; Type 2, known as a

lifestyle disease because those at risk are often overweight and don’t

eat a healthy diet; and gestational diabetes,

which occurs in pregnancy.

Vegetables are a diabetic’s best friend. Make sure you

eat fresh veggies and some fruit, every single day.

eXtra care should be taken any time you feel unwell. Don’t push yourself if you

don’t feel 100%.

Zzzz… Make sure you get enough sleep.

An A to Z of all you need to know if you’ve just been

diagnosed with diabetes:

43

SLM03_Just Diagnosed.indd 2 2012/04/23 10:45 AM

Save up to when you buy direct at www.delitefoods.co.za by mail order or by visiting the factory shop at Unit B, Demar Square, 43 Bell Crescent, Westlake Business Park in Tokai.

Guilt-free goodiesThe Tantalize range of sugar-free, low-fat foods are perfect for those with diabetes – or anyone who wants a healthier diet! Choose from their delicious jellies, desserts, drinks, sweets and biscuits that cater for everyone from the very young to the very old.

Looking for the ideal Mother’s Day treat? Get Tantalize to make up a fantastic hamper of guilt-free goodies – simply visit www.delitefoods.co.za to find out more.

50%

wina hamper of

Tantalize products!Enter now at:

www.sweetlifemag.co.za/win

Delite_Food_Ad_May_FL.indd 1 2012/04/23 11:50 AM

When I first got engaged, I spent some time surveying the family that I was marrying into. Both my husband’s parents seemed like lovely people – I foolishly didn’t think to quiz his dad’s second wife. My initial interactions with my father-in-law’s wife were very pleasant, in any case, her Eastern-Joburg accent seemed quirky and she had a large, mumsy figure that made me feel right at home.

After their marriage, I was exposed to my (new) mom-in-law in her most pure (or unpure) form. We arrived at the house for a family dinner and had to step over the week’s laundry on the kitchen floor (she won’t let the maid do it in case she steals the washing powder). I heard a screech from upstairs (supposed to be a greeting) that I can only compare to a cross between a wolf howling and a child with a stomach bug. I tried to find a space to sit on the couch that was not covered in dog and cat hair (her numerous animals are all at least 12 years old and rule the roost). And eventually my mom-in-law bustled out of her bedroom sporting a garish Mickey Mouse t-shirt; I’m very thankful we’re not going out for dinner. The last time we went out,

she said she was cold and sat with a serviette placed over her shoul-der the whole night, as if she was expecting a parrot to land.

When we visit and I have to walk through the fairy garden (no jokes here), I know that I’m just being judgemental. But as the night wears on, and we find ourselves back on the hair-covered couch, I have to hold myself back from spitting out my coffee as she sits down and picks up her foot file, then begins to file her feet. Between the animal fur and skin flecks flying everywhere, I know that it’s time to go. As my husband and I drive away, smiling pleasantly out the car window, we both sigh. And as we pull into the garage, he sends me an apologetic look and then says the last word on the subject for the night: “If you ever do that to our children, you had better be living with someone else!”

Hum

our

45

Leanne Cummings learns that there’s a reason mother-in-laws are the most feared family members.

Mother-in-law hellfire

SLM03_Humour.indd 1 2012/04/23 10:35 AM

“Other things may change us, but we start and end with family.”Anthony Brandt

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SLM03_Last_Word.indd 1 2012/04/23 10:45 AM

GOING BEYONDTHE EXPECTED IN

DIABETES MANAGEMENT

We are committed to developing personalized solutions integrated across therapies, devices and services. Partnership is our path to achieving this goal, enabling people with diabetes to make the most of life everyday.

4D 6

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61077 Corp Sweet Life.indd 1 2012/01/27 11:12 AM

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Sweet Life magazine issue 3

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