sweet life magazine issue 4

Issue 04Spring 2012

Free!Get your

copy.

Pg.4

Special report on the low carb diet, delicious Spring recipes, expert advice,

and everything you need to live a healthy, active life with diabetes.

Diabeteson the move

Get active!

www.sweetlifemag.co.za

Life can be Sweet, with diabeteS

SLM04_Cover.indd 1 2012/07/26 9:51 AM

tSuppor

Experience what’s possible.

ACCU-CHEK PERFORMA NANO are trademarks of Roche. © Roche Diagnostics.

Roche Products (Pty) LTDDiagnostic DivisionPO Box 1927, RandburgToll free: 080-Diabetes (Dial 080-34-22-38-37)www.accu-chek.co.za / www.diabetes.co.za

For more Information contact your Healthcare Professional

No-one knows you like you know yourself. Sometimes other people think they do - but they don’t. That’s why Accu-Chek Support gives you the information, products and support you need to suit you – without preaching, without fuss. If you haven’t seen our range of leading products and support, check out the Accu-Chek website and see the array of up-to-date topics and discussions, recipes and technologies. There’s a whole world of options to give you control of your health on your own terms.

Call: 080-34-22-38-37 or visit www.diabetes.co.za

Ref: SUP 120101

Get Maximum

for Your

Get Maximum

RewardEffort!

C’mon Sugar,

1358_Accu-Chek Support.indd 1 2012/05/15 10:29 AMSLM04_Roche_AD.indd 1 2012/07/23 1:14 PM

Welcom

eAnd welcome to the fourth issue of Sweet Life - time to get active!

03

Hi there!EDITORBridget McNulty

ART DIRECTORMark Peddle

PUBLISHERClaire Barnardo

ADVERTISING SALESTFWcc - Tessa and Anthony Fenton-Wells

CONTRIBUTORSAlistair Palmer, Andy Blecher, Caroline Gardner, Emile Scholtz, Genevieve Jardine, Jeske Wellmann, Jeannie Berg, Dr Joel Dave, Nicole McCreedy, Olphina Zide, Richard English, Ruth Scott, Sarah Hall, Prof. Tim Noakes, Prof. Wayne Der-man, 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: Want to make sure you get your free copy of Sweet Life every quarter? Find your nearest Clicks Clinic on page 4.

I don’t mean time to start exercising - although that’s always a good thing for those of us with diabetes. I mean time to start taking an active role in your condition: take charge of diabetes, in your own way.

That’s what this issue is all about, and also what our decision to change Sweet Life’s distribution is about too. From the next issue (in November 2012) we’re going to be sending your copy of Sweet Life either to your local support group or to a Clicks Clinic near you. Sweet Life will still (and always) be free, but we want you to take an active role in managing your diabetes, and get the support and advice you need. So head to your closest Clicks Clinic (the list is on page 4) at the very beginning of November to get your Sweet Life fix!

This issue has some fabulous features for you. Our cover story is all about the inspiring Richard Eng-lish, who didn’t let diabetes stand in the way of his cycling dreams. We asked Professor Tim Noakes all your low carb diet questions, and as always our Panel of Experts has made sure that all the infor-mation we share with you is 100% correct.

Have something you want to share? Come and chat on the community blog: www.sweetlifemag.co.za/community. You’re part of this community: we all are. It’s good to have you here.

Until next time,

Bridget McNulty Editor

SLM04_Eds_Letter.indd 1 2012/07/25 9:06 PM

Issue 04Spring 2012

Free!Get your

copy.Pg.4

Special report on the low carb diet, delicious Spring recipes, expert advice, and everything you need to live a healthy, active life with diabetes.

Diabeteson the move

Get active!



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



Issue 02autumn 2012

Free!Sign up

now.Pg.5

Small changes can make a big difference.

Our expert advice, tasty recipes and helpful

facts let you live a sweet life with diabetes.

life withdiabetes

Simplify



Com

mun

ity Sweet Life, now available

at Clicks Clinics!

04

Free!Sign up

now.

Pg.4

look atdiabetesexpert advice, delicious recipes,

interesting facts and all you need to

know to live a sweet life with diabetes.

A fresh

Issue 01Summer 2011



National Diabetes Month is in November, and we want to mobilise all our Sweet Life readers to take charge of diabetes!

How to mobilise

By going to a Clicks Clinic or your local support group to pick up your copy of Sweet Life. From November 2012 (and for all our future issues), we will no longer be posting your free copy of Sweet Life, it will be waiting for you at a Clicks Clinic or your support group. Simply ask the clinic sister or your support group leader for a copy, and you’ll be given your FREE Sweet Life magazine.

Why are we doing this?

We want you to get the support you need for your diabetes. Ask questions, have blood tests, get your feet checked out and make sure you’re on the right medication - all of this can be done at a Clicks Clinic. So every 3 months we want you to take charge of your diabetes, march into a clinic or your local support group, and pick up your FREE copy of Sweet Life.

We Will no longer be posting oUr issUes

SLM04_Community.indd 1 2012/07/26 9:58 AM

Com

munity

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Western CapeBLUE ROUTE TokaiCANAL WALK MilnertonCAPE GATE BrackenfellCAVENDISH CONNECT ClaremontCONSTANTIAEDGEMEADGARDENSGARDEN ROUTE MALL GeorgeGLENGARIFF Sea PointGOLDEN ACRE Cape TownGUGULETHUHERMANUSKENILWORTH CENTRE KenilworthLANGEBERG MALL Mossel BayLONG BEACH MALL NoordhoekMELKBOSSTRANDMOUNTAIN MILL WorcesterN1 CITY GOODWOODOUDTSHOORNPAARLPAROWPINELANDSPLETTENBERG BAYPLUMSTEADPROMENADE Mitchells PlainSOMERSET MALL Somerset WestSONEIKE KuilsriverSTELLENBOSCHTABLEVIEWTYGERVALLEY BellvilleV&A WATERFRONT Cape TownVANGATE MALL AthloneVREDENBURG WEST COAST VILLAGE Tableview

GautengALBERTONATTERBURY Faerie Glen, Pretoria BALFOUR PARK Highlands North, JHBBROOKLYN MALL Niemuckleneuk, PretoriaCARNIVAL MALL Dalspark, BrakpanCENTURION CENTRE Centurion, PretoriaCLEARWATER MALL RoodepoortCOLUMBINE SqUARE Columbine, JHBCORNWALL VIEW Elarduspark, PretoriaCRESTA CENTRE Cresta, JHBEASTGATE Bedfordview EDENMEADOW EdenvaleGEzINA GALLERIES Gezina, PretoriaJABULANI MALL Soweto, JHBJACARANDA CENTRE Rietfontein, PretoriaKRUGERSDORPKILLARNEY MALL KillarneyKOLONADE CENTRE Montana, PretoriaLAKESIDE MALL BenoniLAMBTON GermistonMAPONYA MALL Soweto, JHBMENLYN RETAIL Newlands, PretoriaMONTANA CROSSING Montana, PretoriaNORKEM MALL, Kempton ParkNORTHGATE Honeydew, RandburgNORTHVAAL ARCADE PretoriaRIVERSIDE BOULEVARD VanderbijlparkROSEBANK PHARMACY Rosebank, JHBSANDTON CITY Sandton, JHBSANRIDGE SqUARE Midrand, JHBSOUTHGATE Mondeor, JHBSPRINGSTHE GLEN Oakdene, JHBVILLAGE VIEW Bedfordview, JHBWELTEVREDEN PARKWONDERPARK CENTRE AkasiaWOODHILL Moreleta Park

Find your nearest Clicks Clinic below:

LimpopoCYCAD Bendor, PolokwaneSTANDARD BANK SqUARE PolokwanePOLOKWANE CBD Polokwane

MpumalangaHIGHVELD MALL WitbankKLIPFONTEIN WitbankMIDWATER CENTRE Aerorand Middelburg

Northern CapeDIAMOND PAVILION Monument Heights, Kimberley


Com

mun

ity

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KZNBLUFF Wentworth DurbanAMAJUBA NewcastleRICHARDS BAYGATEWAY Umhlanga RocksHIBISCUS MALL MargateLA LUCIA Durban LADYSMITHLIBERTY MIDLANDS MALL PietermaritzburgMALVERN Queensburgh, DurbanMUSGRAVE CENTRE MUSGRAVEPAVILION Westville, DurbanPINETOWN Pinetown, DurbanSOUTHWAY MALL SeaviewSHELLY BEACHVICTORIA ROAD PietermaritzburgWESTVILLE MALL Westville

North WestKLERKSDORPMAFIKENGMOOI RIVERPOTCHEFSTROOMWATERFALL MALL RustenburgWILKOPPIES Klerksdorp

Free StateBAYSWATER PHARMACY BloemfonteinBETHLEHEMGOLDFIELDS MALL WelkomLANGHOVEN PARK BloemfonteinLIBERTY MALL WelkomFICHARDT PARK PHARMACY BloemfonteinLOCH LOGAN BloemfonteinMIMOSA MALL Bloemfontein

Contact us:

SwazilandTHE GABLES EzulwiniBHUNU MALL ManziniSWAzI PLAzA Mbabane

Web www.sweetlifemag.co.za

Email [email protected]

Mobi

Postal:

www.sweetlife.mobi

Diabetic south Africans

sweet_life_mag

po box 12651, Mill st, 8010, Western Cape

Eastern CapeBEACON BAY East LondonGRAHAMSTOWN GrahamstownGREENACRES Newton Park, PEKING WILLIAMS TOWNKNYSNASUNRIDGE VILLAGE Sunridge, PEVINCENT PARK East LondonKABEGA PARK PEWALMER PARK Walmer, PE

Faaiza Paruk Bsc Dietetics (Hons) is a dietician in Joburg.

Dr. Gabaza Ngobeni is a GP in Diepkloof, Soweto.

Lyn Starck is a registered nurse and Diabetes Nurse Educator.

Dr. Dale Harrison MBChB is an ophthalmologist.

Meet some of our experts:

Does your support group need copies of Sweet Life? Get in touch and we’ll make sure you get them.

Meet the whole panel at: sweetlifemag.co.za


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

puttingaction intochanging diabetes

Not every person with diabetes needs to snack. Some people are happy with three square meals a day, while others prefer small snacks throughout the day. Your unique eating style largely depends on your own natural eating patterns, medication, blood sugar control, and how active you are.

Ask

the

Die

ticia

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So what does a healthy snack look like?• A snack should be between 300-600

kilojoules: high in fibre and low in fat.• Snacking is a good chance to in-

crease your fruit and veg intake to five servings a day.

• Plate your snack to help control portion size: don’t eat straight out of the bag!

• Portion your snacks into snack-size packets to prevent over-eating.

To snack or not to snack?“My average blood sugar over the past few months was higher than it should have been, so I’m trying really hard not to eat the wrong foods. Any tips for healthy snacks?” Lynnae Daniel

from our community:

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

Getting creative with snacks can really help make your daily meal plan more exciting. We all get into a rut with our meal choices, and adding different snacks can improve variety, colour, flavour and even add valuable nutrients to your daily intake.

Want to know how to snack to prevent low blood sugar and how to snack for exercise?Visit www.sweetlifemag.co.za/community for our dietician’s advice.

Healthy snack ideas:• One piece of fruit

(carb 15g, fat 0g, 300kj)

• 100ml low fat flavoured yoghurt (carb 16g, fat 2g, 400kj)

• 2 cups popped popcorn sprinkled with fat free parmesan cheese (carb 15g, fat 7g, 636kj)

• 30g lean biltong (carb 0.7 g, fat 2g, 346kj)

• 3 Provitas or 2 Ryvitas with cottage cheese, tomato and gherkin (carb 20g, fat 2g, 382kj)

• ½ an apple with 20g sliced low fat cheese (carb 8g, fat 5g, 430kj)

• 30g nuts/seeds (carb 3g, fat 14g, 735kj)

Note: nuts and seeds are high in fat and kilojoules, but the type of fat is much healthier than that found in a chocolate bar.

SLM04_Ask_the_Dietician.indd 1 2012/07/25 9:11 PM

Q&

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Answers on Facebookwww.facebook.com/DiabeticSouthAfricans

How many diabetics do you know in “real life”?

What advice would you give a newly diagnosed diabetic?

So many! We have diabetes on both sides of the family and I have numerous friends that are diabetic as well. Delores

I have only met 3 Type 1 diabetics in person ever - no wonder I feel alone! Lisa

Get as much info as you can. Prepare to make lifestyle change. Respect the illness and it won’t control you. Heidi

Vat een dag op ‘n slag. Eet gesond en doen oefeninge. En als wat ‘n nie-diabeet doen kan diabete ook doen! Magrietha

Don’t dwell on it too much. My Type 1 diabetic son of 8 understands his illness yet just gets on with life. He is a happy child and a true inspiration to the people around him. Wayne

Have a question of your own? Come and join the discussion today!Also follow us on Twitter: @sweet_life_mag

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

“I would like to know what can I do to bring down my sugar. I have Type 2 diabetes, I’m on Actraphane 30/70 and I don’t have a proper diabetes diet.”

Hi, I am also Type 2 – I find the best thing is exercise. Sometimes you can’t avoid the carbs, but if you walk, run or cycle 30 min per day, you can reduce your sugar levels significantly.

Dear Petunia, Diabetes is not an easy quick fix ever. It is important to manage this condition in the best way always and this means getting a lot of HELP! I suggest you find a dietician or a diabetes educator in your area and schedule an appointment as soon as possible. In order to understand this condition it’s important to understand how food and your medication impact on your glucose levels. It becomes so easy with this help!

Victor

Fiona

REPLIES

Hi all, Petunia has a question for us about lowering high blood sugar:

SLM04_Q&A.indd 1 2012/07/26 8:51 AM

When I am on business conferences, it is so easy to manage my diet. I just take a mini meal shake before an evening function and thus avoid

the temptation of unhealthy snacks!

CAFÉ LATTÉ (SERVES 2)Ingredients:1 tsp instant coffee3 scoops (35g) Diabetic Plus, café latte flavour250ml skim milkCrushed ice cubesPreparation:1. In a blender, mix the Diabetic Plus, instant coffee and water. 2. Once well mixed, add the crushed ice cubes and blend until slushy. 3. Serve and enjoy.Estimated Nutritional Analysis Per ServingEnergy: 841kJ / Protein: 15.4g / Carbohydrate: 24.1g / Fibre: 6.8g / Sugar: 0.5g / Total fat: 3.6g / Saturated fat: 2.3g / Cholesterol: 5mg / Sodium: 307mg

Simplify your life with Diabetic Plus, a new and convenient meal replacement option for people with diabetes. A nutritious low GI, low calorie mini-meal or snack replacement that takes the guess work and effort out of having to plan every snack or small meal. Diabetic Plus has been proven to help in achieving better blood glucose control, eliminating poor food choices and improving portion control, thereby reducing the risk of diabetes complications. Allowing you to feel better, stay healthy, have more energy.

DELICIOUS NEW RECIPE!

Place an online order for our Mini-meal Shake by 31 August 2012 and you will receivea FREE pack of either our Lifestyle Balance Complex or Multivitamin capsules!

Please email [email protected] to receive Meal Plan No. 4

Visit diabeticplus.co.za to find a stockist near you.

Endorsed by the

GI FOUNDATION

Simplify your life.

SPECIFICALLY FORMULATED FOR PEOPLEWITH DIABETES:

Diabetic Plus MultivitaminDiabetic Plus Lifestyle Balance ComplexDiabetic Plus Mini-meal Shake

*This meal plan and recipe has been specifically formulated for Diabetic Plus by Anne Till & Associates.

• Fat cells are insulin resistant. • People with diabetes can lower their blood glucose levels by losing 5-10% body weight.• A combination of diet and exercise will help you get on your way.• A simple walking regime is sufficient provided you do it regularly.

WeightLoss Meal PlanNo. 3BREAKFAST TOMATO & BASIL EGG WHITE OMELETTE (Serves 1-2)

1 teaspoon canola or olive oil 4 large egg whites

1 Tbs basil, roughly chopped 1 medium tomato

Black pepper to taste

Heat oil in a small nonstick pan over low heat. Whisk egg whites, incorporating a lot of air, which will ensure that the omelet is light and fluffy. Move the pan back and forth over heat to keep eggs moving. Use a spatula to push egg into any holes that may have formed. Sprinkle the tomato and basil on the egg while it is cooking and season with black pepper to taste. Once the egg is firm, loosen the sides from the pan with a spatula. Fold the omelet over to form a “half-moon” shape.Serve the omellete with a slice of whole grain or rye toast

LUNCH SARDINES ON TOAST (Serves 1)

1 slice whole grain or rye toast 3 tinned sardines, place on a paper towel for excess oil to drain

30g mozzarella, thinly sliced ½ tomato, thinly sliced

2 thin slices of onion 1 cup (250ml) leafy salad greens (watercress, rocket, baby spinach and fresh herbs)

1 Tbs low fat salad dressing Remove boned from the sardines and break into small pieces or mash. Layer the thinly sliced onion, tomato, sardines and thinly sliced mozzarella. Place under the grill for about 5 minutes or until cheese melts. Toss the leafy salad greens in a bowl and dress with the low fat salad dressing. Serve on a side plate with the toast.

SUPPER BEAN AND PUMPKIN CURRY (Serves 4-6)

1Tbs canola oil 1 onions, finely chopped

1 Tbs paprika ½ tsp cayenne pepper

½ tsp cumin ½ tsp ginger

2 tsp sugar 1 x 400g tin broad beans, drained

1 x 400g tin chickpeas, drained 2 tomatoes, chopped

4 Tbs tomato puree 500ml water

500g pumpkin, peeled and cut into cubes 500g baby spinach washed and drained

400g brown basmati rice

Sambals 2 tomatoes, diced 1/3 cucumber, diced250ml fat free plain yoghurt 1 small bunch coriander, roughly chopped

Heat oil in a pot and add onions, sauté until glossy. Add all spices salt and sugar and sauté for another few minutes. Add beans, chickpeas, tomato, tomato puree and water. Cover and simmer for approximately 20 min. Add pumpkin and simmer till tender. Add spinach for the last few minutes of cooking. To make the sambals, mixed diced tomato and cucumber. In another small bowel mix the yoghurt and coriander. Serve the curry on a bed of rice and a spoon of both sambals.

Par

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Partner’s Corner

Hi Markus, You have not said how old your friend is, but much of the basics stay the same. Here are 7 ways to support your friend with diabetes.• First of all, treat your friend like

anyone else. It is important for him to realise that his diabetes makes absolutely no difference to your friendship. If your friend is having trouble accepting his condition, be supportive and understanding.

• Try not to ‘mother’ him, but do encourage him to look after himself.

• Understand that people with diabetes are more prone to mood swings and depression than those who do not have diabetes.

“I would like to know how to help and support a friend who has diabetes. My friend is a Type 1 diabetic and I’m not always sure

how to help him in the tough times.” Markus Vorster

• Learn to be able to recognise when his blood sugar goes too low, and know what to do in case he needs help.

• Remember, really tough times for diabetics are when they are sick. Blood glucose levels bounce up and down and this makes them feel more ill.

• Give him all your support by understanding his condition to the best of your ability.

• Get the facts and go beyond the myths and misinformation by talking to your friend, your doctor, or relatives who have diabetes. The more information you have, the better a friend you can be.

Teens with Type 1Teenagers with Type 1 diabetes feel especially isolated and alone. It’s bad enough dealing with body changes and hormonal issues, but add to that testing blood sugar, keeping tabs on what you eat and injecting yourself, as well as mood swings, and you can see why teens with Type 1 have a lot to deal with. Understanding what goes into diabetes means you can help your teen feel less self-conscious and different from everyone else.

As a friend, your understanding and acceptance are very important. If you can understand his circumstances, your friend is a lot less likely to feel alone. Empathise, but never sympathise. Good luck!Jeannie Berg, Diabetes Educator

SLM04_Partners_Corner.indd 1 2012/07/25 1:55 PM

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WORDS: BRIDGET MCNULTY PHOTOS: MARK PEDDLE

Riding intowellness

SLM04_Inspiring_Story.indd 1 2012/07/25 1:56 PM

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InspiringRichard English has Type 1 diabetes – but that hasn’t stopped him from embarking on all kinds of adventures, including a seven day, 1000km cycle across England and Scotland. We ask him for his secrets to a healthy life with diabetes.

When did you find out you were diabetic?Four years ago, when I was 25. I had been feeling incredibly under the weather and stressed, but I blamed work and too much partying – I just thought I was run down. Then I started getting all the symptoms: extreme thirst, dramatic weight loss, drinking 2 litres of water a night and needing to pee every hour. I eventually went to the pharmacy for a blood test, and from there I was sent to the doctor, and then to the hospital. I didn’t have medical aid at the time and they wanted to charge me R10,000 a night, so I checked myself out. They gave me my first shot of insulin before I left, and I only realised how awful I had been feeling in that moment: I instantly felt better. That was a rough night, but then I went back home, to Grahamstown, and spoke to other doctors and specialists. I got some sound advice and slowly started getting my blood sugar levels under control.

How has diabetes changed your daily life?Obviously I have to inject insulin

before I eat anything, and I test my blood sugar more or less before every meal. Exercise is also more of a need than a want – I always used to exercise, but now I can see the effect on my blood sugar results, immediately. That’s very motivating. I went cold turkey on a lot of things when I was diagnosed, and I haven’t kept any bad habits. I’m 20kg lighter than I used to be, and I don’t over-indulge any more. I suppose, in my case, diabetes could be seen as a positive thing. I wasn’t living a healthy life before I was diagnosed, and I have a better quality of life now. I don’t think I could have adapted so well to life with diabetes if it weren’t for my wife, Casey. She never left my side, and all the dietary changes I adopted she did too. She also helped a lot in the early stages, when there was just too much information for me to absorb. She got behind the science of it and now knows more about low GI and its effect on blood sugar than I do!

How do you balance a busy lifestyle with eating right and exercise?We only cook low GI food, and make enough so that there’s leftovers for lunch the next day. I walk to work, which helps a little seeing as I sit at a desk all day. And I make sure to ride my bike every weekend – it’s no weekend without a bike! I also try and gym a couple of times a week: if I don’t go to gym, I notice it. If I do weight training, for example, I can see the effect on my blood sugar for 2 or 3 days afterwards. That’s a big motivator to get me out the door!

Have you always been a cyclist? I got my first bike when I was 5 years old, and I’ve almost always had a bike. Cycling is a big part of my life,


and I really love it. I stopped exercising for about 6 months after my diagnosis, because I was uncertain about what it would do to my blood sugar, and every so often I have to cut a ride short because I’m going low. But most of the time diabetes doesn’t get in the way of my cycling at all.

Can you tell us about the Ubunye Challenge?The Ubunye Challenge is a triathlon event organised by an old Rhodes friend of mine, Cameron Bellamy. He decided to raise funds for the Angus Gillis Foundation by doing an extreme cycle, swim and rowing challenge. He’s cycled 1400km, from the Southern tip of England, Land’s End, to the Northern tip of Scotland, John o’ Groats. Then he’s going to swim the English Channel. And then he’s going to row across the Atlantic.I joined him for the cycle – I rode for seven consecutive days and covered 1000km through howling gales, rain, sleet and snow. It was in April, which was supposed to be spring, but it was shockingly cold. By the third day, we outran the weather and I saw my shadow for the first time. That was a good moment! 1000km seems like an unbelievable distance, but if you do it in 120km chunks it’s not that bad.

What were the specific diabetic challenges of the race?I’ve been cycling for a long time, so I knew what to expect – I know how cycling affects my blood sugar. I was also very fit before I left, and I’m sensitive to low blood sugar, so I knew when I needed to stop and snack. I thought this was a good option for my first long distance cycle because England is relatively flat, and safe, and there are petrol

stations every 10km, so I was never out in the sticks – which is good in case I needed any assistance. To be honest, I was burning so much energy every day that diabetes wasn’t really an issue – I had masses of sugary food on me, for medicinal reasons, and ate really big dinners, but I was amazed how steady my blood sugar was, because of all the exercise I was doing.

What advice would you offer to other diabetics?To me, the most important thing is that you stay positive and optimistic, because diabetes is not going to go away. As soon as you can smile at it and look it in the eye, you’re on your way to living a happy life with diabetes. The sooner you can get positive about it, the better.

What makes your life sweet?Too many things to list! My wife, Cape Town, weekends, my friends, good food, wine, my bike… The list goes on!

Insp

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16


FEELINGTIRED?

FUTURELIFE Smart food is South Africa’s first high energy, high protein, low GI meal to contain Moducare. It is reimbursed by most medical aids and is ideal for people living with Diabetes.

“Not only is FUTURELIFE a low GI food, but it also provides you with super nutrition. We definitely recommend this product to people living with Diabetes.”- John Anderson Chairman of Diabetes SA

Need nutritional advice? Contact our team of qualified Dieticians who can advise you on food and nutrition at: [email protected]

www.futurelife.co.za

Genevieve Jardine, Dietician - The low carb diet has come and gone out of fashion over the decades, and Prof. Noakes has based his position on personal experience that

he claims has worked for him. There are a few different diets that have a positive impact on reducing weight and improving blood glucose levels. Confusion comes in when we try to adopt a ‘one size fits all’ mentality in approaching something as complex as the diabetic diet.

Dr Joel Dave, Endocrinologist - Most studies showing positive outcomes with diabetics and diet have not used low carb diets but rather limited calories and fat

content. A low carb diet could be positive for Type 2 diabetics in terms of body weight, but there are no long-term studies yet. A high fat diet for patients with Type 2 diabetes with an abnormal lipid profile and a degree of coronary artery disease would not be recommended. It could also be quite risky for Type 1 diabetics because of hypoglycaemia.

18

Professor Tim Noakes says that a low carb, high fat diet is best for diabetics. We asked him your questions, then got our dietician and endocrinologist to weigh in.

The low carb diet debate

What exactly is this diet? A low carbohydrate, moderate protein, high fat diet. This diet is most effective for those with diabetes – either Type 1 or Type 2, or pre-diabe-tes, like myself. It also helps treat obesity, but it’s obviously not the diet for everyone. The question is whether it’s for 10% of the population, or 90% of the population – I think it’s about 60% or more. Low carb means no bread, pasta, cereals, grains, potatoes, rice, sweets, confectionery and baked goods. You have to be resolute – and the more severely affected you are, the more resolute you have to be. If you’re already diabetic, you have every reason not to eat these foods.

SLM04_Special_Feature.indd 1 2012/07/25 2:46 PM

Special Feature

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Can you explain what carbohydrate resistance is? My opinion is different from the traditional teaching. Carbohydrate resistance is traditionally described as someone who is unable to take glucose out of the blood stream and store it in their muscle and liver. I disagree with this explanation: I think we’re all born with varying degrees of carbohydrate resistance, and the children who get really fat very young are the ones who are most carbohydrate resistant. The carbs they take in they simply store as fat. That’s the first group.

The second group are people who become pre-diabetic at 30 or 40, and then they become diabetic at 50. They are overweight, and that’s a marker of the high carbohydrate diet. They eat a high carb diet, they are carb resistant and it gets more and more severe until they become diabetic. I think it’s genetic, and the reason I think that is because in my case, although I’ve lost weight, I’m still carbohydrate resistant – I can’t go back to eating carbs.

GJ - I have seen that lowering carbohydrate to 130-150g per day (of the right type of carbs) can have a very beneficial

effect on blood glucose control, medication reduction and weight loss, but this needs to be managed individually. There may be people who respond well to a very low carb diet (50g a day), but the issue is how long can it be sustained?

JD - Patients with diabetes do not need to cut out all carbs, but rather limit portion sizes and learn to carb count.

What if you have high cholesterol? Isn’t it dangerous to eat so much fat? Firstly, the theory that high choles-terol is a good predictor of heart disease isn’t true: it’s a relatively poor predictor. A far better predictor is your carbohydrate status. We all know this: if you’re diabetic or pre-diabetic, your risk of heart disease increases. Diabetes, hypertension and heart disease are linked, but most heart attacks occur in people with cholesterol below 5. The public has got the wrong idea about it. A high fat diet corrects everything, in my opinion – your HDL goes shooting up, your triglycerides come shooting down and the HDL to tri-glyceride ratio improves dramatical-ly: that’s one of the better predictors of heart attack risk. The LDL small particles are the killers - and on a high fat diet, those go down. Your total cholesterol can go up, but that’s because your HDL has gone up, and the large, safe LDL particles have gone up. So unless you measure all those variables: HDL and LDL and triglycerides and glucose tolerance, you can’t judge the effects of the diet.

Is this diet possible for people who don’t have a lot of money? You don’t have to eat meat every day – you can eat sardines and kidneys, for example, which are both very cheap.

JD - In a large study of 52 countries, smoking and the ratio of LDL to HDL cholesterol were the two strongest predictors of

heart attack risk. Carbohydrate status (diabetes) was also a risk factor, but not as strong as LDL:HDL ratio. The improvements in lipid status possibly observed in the early phases of this diet are more likely due to weight loss than the high fat content. There is no long-term scientific evidence for the safety and efficacy of a high fat diet to maintain a normal lipid profile or correct an abnormal profile.


What carbs do you eat? The good carbs are veg – that’s it. Sweet potatoes (not other potatoes), butternut and squash. I also eat dairy: milk, cheese, yoghurt. I don’t eat any fruit except apples, but that’s because I severely restrict my carbs. You’re not cutting out nutrients if you eat nutrient-dense foods like liver, sardines, broccoli and eggs – those are the most nutrient-rich foods you can eat. You can get vitamin C from meat if it’s not over-cooked. The key is that you eat lots of fat: you don’t avoid the fat. I eat lots of fish, salmon and sardines. And you want to eat lots of organ meats – that means liver, pancreas, kidneys, and brains if you can get them, but particularly the liver. Liver is very nutritious.

Could the positive effect of a low carb diet on insulin resistance be because of the weight loss and not because of the new diet? No, absolutely not. It happens within one meal: your insulin requirements go down within one meal, because you’ve shut off the production of glu-cose by not eating carbohydrates.

What is wrong with the old- fashioned idea of a balanced diet? Why does it have to be so extreme? If you’re diabetic, you have a problem with metabolising carbohydrates. You need to understand that if you want to live a long life and have minimal complications, you have to minimise your carb intake. Start at 50g a day. What that looks like is two eggs for breakfast, with some fish (salmon or sardines) and some veg. And dairy: cheese or yoghurt. That will sustain you until early afternoon. For lunch, salad and some more protein and fat - and the same for dinner. Chicken, cheese, nuts, salad, tomatoes, broc-coli. It’s an incredibly simple way to eat, but you don’t get bored.

Dr. Joel Dave“There is no long-term scientific evidence for the safety and efficacy of a low carb, moderate protein, high fat diet.”

JD - In overweight patients with Type 2 diabetes, the best way to achieve a sustained long-term reduction in insulin

requirements is with weight loss.

JD - Most studies showing positive outcomes with diets in patients with pre-diabetes or diabetes have individualised

diets tailored to them, not low carb diets.

GJ - The biggest issue I have with a very low carb diet is that I haven’t met one person who naturally eats this way. This may

explain why there is no data to test the long-term effects. This way of eating takes serious commitment and effort: once a person has chosen it, there’s no going back, as Prof. Noakes suggested.The biggest battle I have in my practice is fostering sustainable healthy eating habits - a lot of damage is done through on-off dieting. If someone chooses this way of eating, they need to understand the long-term commitments and be medically supervised and advised.

Last Words: Prof Tim Noakes“Once you’re on this diet, you feel so good, and you get rid of all these aches and pains and minor illnesses: you won’t want to go back. If you do go back to eating carbs you’ll put on the weight again. It’s not a diet, it’s a lifelong eating plan. It’s not a quick fix. I think the diabetics who live to 80, 90, 100 are the ones who eat this kind of diet.” S

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20


Don’t use hot water bottles or heaters near your feet.

Ask the expert:

“Good blood sugar control, daily foot examinations, correct footwear, moisturizing and at least one annual visit to the podiatrist can drastically reduce diabetic foot complications and amputations. Get your feet checked today!”

Andy Blecher, Podiatrist

Foot problems are one of the things that those of us with diabetes need to watch out for. Although these might at first seem mild, they can quickly become more serious – and painful. Emile Scholtz gives you some top tips to keep a healthy spring in your step.

10 fast facts about foot care

Moisturize daily to avoid any dryness. Even mild cracking can lead to ulceration. Avoid putting

cream between the toes, as this encourages fungal infections.

Foot ulcers can be stubborn to heal and, in the worst cases, lead to serious lower body infection, disability and even amputation. Contact your podiatrist at the first sign of any problem.

How do you recognize a foot ulcer? They are often not very

painful, and can occur just about anywhere on the foot. When calluses are not removed correctly and often enough, it causes bleeding under the callus, which is how the ulcer begins.

Foot ulcers are reported to affect 1 in 4 people with diabetes in their lifetime. Constant foot care is vital in preventing and treating complications like these.

When cutting your toenails, be sure to cut straight across, without following the curve, and file the edges to smooth them. Be careful not to cut your nails too short. This will prevent ingrown toenails.

People with diabetes should have their feet examined by their doctor or podiatrist at least once a year, with thorough washing and daily inspections a part of everyone’s diabetes management plan. Be careful to wash and dry properly between the toes, and at the first sign of any sores, blisters and cracks see a podiatrist immediately.

Nerve damage caused by high blood sugar levels can cause numbness in the feet. Together with lower production of sweat and oils that lubricate the feet, this can cause increased pressure on the skin, joints and bones of the feet, which in turn causes pain, redness, swelling, sores and ulcers to develop.

Avoid walking barefoot and have any

corns or calluses cut by a medical professional – don’t do it yourself.

4

When it comes to footwear, choose comfort above all else. A good pair of shoes will go miles towards keeping your feet in their best condition.

Healthy Living

21

SLM04_Healthy_living.indd 1 2012/07/25 1:57 PM

Alter

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ive

24

A t first glance, Reiki seems a little odd. How can it possibly help to have someone wave their hands over your body? What could this do for diabetes, really? But if you put

your doubts aside for a minute, the effects of Reiki can be quite profound.

To understand what Reiki is, think back to the last time you stood in line at the bank, and someone came up behind you. Even though you couldn’t see the person, you could sense that they were in your space. This space is your energy field, and just like your body, the energy field becomes blocked from physical, emotional and mental experiences. These blockages can cause you to feel ill, or tired, or depressed – they literally block the flow of energy in your body. Reiki helps to unblock the energy field, which in turn unblocks the body.

So what does it feel like? Deeply relaxing. A Reiki session generally begins with a conversation about whatever is bothering you, and then moves to the treatment, where you lie down and the healer moves their hands over

your body. You’re fully clothed at all times, and while there may be some light pressing of the hands, it’s

not a massage. Some people feel heat coming from the healer’s hands, others just feel relaxed and

sometimes even sleepy. It is completely non-intrusive and actually very pleasant.

But what can it do for diabetes? According to Debbie Caknis, the

Reiki healer I visited, “Reiki can help people with diabetes as histor-ically it has been known to heal on the physical, emotional and mental levels of the personality. Therefore disease (or dis-ease, because the body is not at ease) is addressed on many different levels.” It’s not only a physical healing - emotionally you can begin healing stuck energy, and mentally you can learn how to cope with the management of the

Bridget McNulty goes for a Reiki session to see what it can do for diabetics.

Healing hands

SLM04_Alternative.indd 1 2012/07/25 1:57 PM

25

“While it is easy to feel overwhelmed by all the treatment options out there claiming to ‘heal’ you, many forms of alternative therapy can really help to calm the mind and therefore relax your body. How you feel about your treatment is almost as important as the treatment itself.”

condition in a more positive way. “Reiki helps people to get to know their bodies and be able to respond to ailments in a conscious manner,” says Debbie.

What’s interesting here is the focus not just on the physical side of the condition, but also on the emotional and mental side. As all diabetics know, there’s a lot more to managing diabetes than just taking your medication, eating right and exercise. Reiki helped me to see my emotions around diabetes in a clearer way, and understand why I react the way I do to high and low blood sugar. It also took away a lot of stress, and we all know how badly stress affects blood sugar. One of the other elements I really enjoyed was the idea of a mantra to repeat in times of stress. Try the mantra below if you find yourself feeling impatient and anxious.

I left the session feeling calmer, more on top of my condition, and with a burst of fresh energy. In short, I was quite amazed what healing hands can do.

Want to give it a try?

Go for a Reiki session, or do a once-off course (approx. R500) that enables you to do your own treatments at home.

Ask the expert:

Altern

ative

Ruth Scott, Psychologist

Find a Reiki healer in your area:

www.reikihealing.co.za Or visit Debbie Caknis: www.zeropointhealing.co.za

Try this mantra: “Everything in time and on time and for the greatest good of all.”

SLM04_Alternative.indd 2 2012/07/25 1:57 PM

Life

styl

e

26

Always wanted to grow your own greens? Claire Barnardo gets you started this season.

Fresh pickings

How often have you wished you could simply pick vegetables from your own garden, instead of having to go to the shops? Well that’s entirely possible, no matter what size space you have. Not only is growing your own veggies a good health choice, it’s also more affordable and very satisfying as well. With warmer weather arriving, we’ve decided to get you started with growing your own salad. Spring into action with our starter guide!

Find your spot Know your space

Sowing seeds

You can go green whether you’ve got a garden or not. Here’s how to match your space to the right vegetable choice:• If you have a garden… If you’re lucky enough to have a

spacious garden then you can look at growing more rambling types of vegetables. Try cucumber, cour-gettes, patty pans and watermelon.

• If you have a small patch… For a more compact garden area,

try lettuce, spinach, leeks, beet-root, bush beans and aubergine. These veggies also make good borders as they grow in a contained space.

• If you have a window box or pot… Chillies make beautiful pot plants,

as do small cherry tomatoes. It’s also a good idea to grow tomatoes in large pots (20 litres) and train them up a trellis, or try other run-ner plants that do well in pots with frames, like peas and beans.

Vegetables grow best in a sunny position. Start by preparing your soil, digging it up, mixing in compost and keeping the soil moist.

Planting from seed is far more affordable than seedlings. The gar-dener’s secret is to use about three seeds at a time. Make sure that the soil is moist enough at germination (when the seed is sprouting) and sort seedlings when they are big and strong enough to be separated. You can store leftover seeds in a packet in a dark space.

“Garden as though you will live forever”William Kent

SLM04_Lifestyle.indd 1 2012/07/25 1:55 PM

Ask the expert:

“You don’t have to have a huge garden to grow your own veggies. A bunch of pots in a sunny spot on your balcony or courtyard will do just fine! My top four easy growing veggies are: baby tomatoes, lettuce, spinach, and beans.”

Megan Galloway, Avid Gardener.

Lifestyle

27

TomatoesSow: SeptemberHarvest: December

Reliable and quite easy to grow, tomatoes enjoy warm and sheltered

spots. Make sure you match

the variety you choose to your space and location. They need good soil, regular sun, compost and water.

Hot tips:• Sow seeds thinly as most start sprouting within two weeks.• To keep tomatoes at a contained size, pinch out the growing tips so that the plant produces fruit.

Peppers and chilliesSow: September Harvest: JanuaryPeppers and chillies love to grow in sunny pots. Sow seeds thinly on top of a composted soil pot, water and wait a week. You may need to transfer smaller seedlings to bigger pots as they grow. Hot tips:• Support larger plants

with a stalk and some twine.

• Water often, especially in hot weather, as these veggies get thirsty often.

Lettuce and rocketSow: September Harvest: NovemberWith many wonderful types to choose from, growing your own lettuce is the way to go. Find a sunny spot and prepare the soil. Sow seeds in short rows and cover with netting to protect from birds. When the seedlings are about 2cm big you may need to space them out more. Lettuce is also ideal to grow in window boxes – try variations like iceberg, cos or wild rocket for a more vibrant taste.Hot tips:• Continue to sow seeds each week for four weeks to have a constant supply

throughout the summer.• Make sure that you choose a spot that gets afternoon shade: full sun in the

summer is too hot for lettuce.

Summer salads

SLM04_Lifestyle.indd 2 2012/07/25 1:55 PM

“THE BIGGEST THREAT TO

YOUR HEALTH COMES FROM

WITHIN TAKE A STAND”

“Insulin resistance causes metabolic syndrome. Insulin resistance is when the body cannot use insulin effectively. As a result, blood glucose and fat levels rise. This leads to morbid obesity, diabetes, stroke and heart problems.”

Dr David Segal, leading endocrinologist has carried out a clinical trial on patients with diabetes, using Symbio-D® and found the following results after just 3 months:

• Weight loss and reduced waist circumference • Reduced insulin resistance • Decreased blood pressure • Decreased cholesterol levels

Symbio-D® is a combination of probiotics, omega-3 fatty acids, vitamins and trace elements to assist in rectifying the gut bacteria, reducing appetite and dealing with low gradeinflammation.

Dosage and directions for use: Adults and children 12 years and older: Take one Probiotic Complex capsule daily and one Omega-3 Vegagel® capsule everyday.

Best taken after meals

Symbio D is available at all leading pharmacies. For more information contact 011 314 0445 or [email protected]. www.peppina.co.za

DiD you know that the biggest threat to your health comes from within?By Dr David Segal

That might sound like a scary question, but the global obesity epidemic is showing no signs of abating: one in two South African adults is considered overweight or obese and 1 in 10 is affected by diabetes. Lifestyle diseases are now the leading cause of death in the developed world. More and more people are asking what they can do to defend themselves from these diseases, and many are turning to nutritional supplements, vitamins, omegas, pre- and pro-biotics.

In recent years it has become clear that inflammation may form the foundation for the majority of the common lifestyle diseases. The root causes of this inflammation include our modern Westernized diet, aggravated by obesity and a possible imbalance in our gut bacteria. Fat cells do far more than store energy and insulate us. These highly metabolically active cells also produce pro-inflammatory chemicals that are linked to the development of insulin resistance, a precursor of diabetes.

Research has shown that our changing environment is responsible for the epidemic rise in lifestyle diseases and that our intestinal system forms our largest interface with this toxic environment. Our modern high fat, high carbohydrate, high energy dense diets are fuelling the fire by generating their own form of inflammation after every meal, and may also be creating and sustaining an imbalance in the gut flora.

Another element to consider is that the modern diet is deficient in beneficial anti-in-flammatory Omega-3’s: while traditional diets high in natural Omega-3 fats from fish or plant sources are ideal, only 16% of adults are consuming adequate amounts of these sources. In addition, the load of pro-inflammatory Omega-6 fats in the typical Westernized diet is 14 - 25 times more than the Omega-3 fatty acids.

The benefits of exercise and weight loss cannot be overemphasized in the bat-tle against modern lifestyle diseases. Some people succeed, many more struggle. Symbio-D may offer benefit to those many millions suffering the negative health consequences of being overweight. It would be expected that the addition of Symbio-D to a calorie restricted balanced eating plan combined with regular exercise would show additional benefits.

Symbio-D is a unique dietary supplement designed and developed in South Africa. Each component of Symbio-D was selected to target the root causes of inflammation and reduce the collateral damage caused by the excesses and deficiencies of a modern diet and lifestyle aggravated by obesity. To our knowledge, Symbio-D is the first clinically proven nutritional supplement to show beneficial effects against metabolic syndrome, and to reduce the collateral damage caused by a modern lifestyle and compounded by obesity.

Advertorial

Symbio_D_AUG_Ad.indd 1 2012/07/26 10:55 AM

“THE BIGGEST THREAT TO

YOUR HEALTH COMES FROM

WITHIN TAKE A STAND”

“Insulin resistance causes metabolic syndrome. Insulin resistance is when the body cannot use insulin effectively. As a result, blood glucose and fat levels rise. This leads to morbid obesity, diabetes, stroke and heart problems.”

Dr David Segal, leading endocrinologist has carried out a clinical trial on patients with diabetes, using Symbio-D® and found the following results after just 3 months:

• Weight loss and reduced waist circumference • Reduced insulin resistance • Decreased blood pressure • Decreased cholesterol levels

Symbio-D® is a combination of probiotics, omega-3 fatty acids, vitamins and trace elements to assist in rectifying the gut bacteria, reducing appetite and dealing with low gradeinflammation.

Dosage and directions for use: Adults and children 12 years and older: Take one Probiotic Complex capsule daily and one Omega-3 Vegagel® capsule everyday.

Best taken after meals

Symbio D is available at all leading pharmacies. For more information contact 011 314 0445 or [email protected]. www.peppina.co.za

Symbio_D_AUG_Ad.indd 2 2012/07/26 10:55 AM

When we’re young, it’s easy to imagine that our bodies will always do what they’re told. But as we age, our muscles tighten and all of a sudden something as easy as bending over to pick up your keys might be a struggle. Stretching is important because it keeps the body flexible and allows your joints to move through their full range of motion. Here’s all you need to know to keep flexible.

Stretch it outWant to have a more flexible body and improve your circulation? Nicole McCreedy tells us why stretching should be part of your day.

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Why stretch?

For people with diabetes, improving cir-culation is essential for maintaining good health. Because stretching increases blood flow to the muscles, specifically the legs, it is great for circulation, but that’s not all. Regular stretching will increase nutrients to the muscles, improve your co-ordination, lengthen your muscles, reduce lower back pain, and even increase your energy levels.

How to stretch

While you can stretch anytime, anywhere – in your home or at work – you want to be sure to do it safely. Each stretch should be done in a slow and controlled manner till you feel ‘mild discomfort’. If it feels painful, you’ve stretched too far. Do not bounce or force the stretch.

Ideally, you should stretch before you start exercising. To avoid injury, first warm up your muscles. Run on the spot for a few minutes or do some jumping jacks to get your blood flowing and increase your heart rate. Stretch again at the end of your training sessions to help your muscles recover.

SLM04_Work_It_Out.indd 1 2012/07/25 1:53 PM

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Types of stretching

What kind of stretching you choose to do will depend on your fitness and flexibility.

Love Stretching?

Want to take it further? Try yoga or pilates – both involve active stretching. With yoga, the postures are timed with the breath and are designed to put pressure on the glandular system. In pilates, the sequence of movements focuses on strengthening your core muscles - the deep, internal muscles of the abdomen and back.

Static stretchingThe most common form: safe for beginners.

Give this a try: to stretch the back of your upper thigh lie down on your back. Lift your right leg up in the air, heel facing the ceiling. Make sure that your lower back stays in contact with the floor and the left leg remains straight on the floor. Grip your raised leg with both hands. You may be comfortable holding your thigh, or you may be able to clasp your knee. Do what feels best for you. Keep your head and neck relaxed. Hold for 30 seconds or less. Change legs.

Passive stretchingUsing something outside yourself to help stretch.

Here’s a passive stretch to try: Relax the muscle you are trying to stretch and rely on a strap, gravity, another person, or your own body weight to stretch the muscle gently. Make sure you are well balanced before you start stretching! Passive stretching is useful for those who have been injured or are frail. A recent study has found that passive stretching can help regulate blood glucose and is beneficial in treating people who are less physically able .

Dynamic stretchingA challenging, comfortable range of motion.

Take shoulder circles for instance: stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Lift your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action. Repeat six to ten times. Do the same with the left shoulder. What you are doing is actively contracting the muscle in the opposition position to the one that you are stretching.


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What to keep in mind while stretchingRemember that – just like people – each muscle group and joint is individual.• Make sure that you warm up before you do

any activity, and stretch afterwards as well. A quick rule of thumb is to stretch a muscle only if it is tight.

• Do not stretch in such a way that you put another joint or muscle at risk of injury.

• Try to isolate a muscle when stretching. If you are working the hamstring, do not put weight on that leg. Breathe into the stretch to allow the benefits of the stretch to move through that muscle.

• Decide on a reason for stretching a particular muscle: is it to relax, release tightness or restore length to the muscle? Aim to stretch each muscle for between 10 and 30 seconds.

Ask the expert:Wayne Derman, Professor of Sports & Exercise Medicine

Ask the expert:Sarah Hall, Biokineticist

“Flexibility is an important part of fitness, so stretching should be included in any exercise programme. It’s also a great way to manage and prevent muscle cramps. Not sure what to do? Get a physio, biokineticist or trainer to assist you with the right stretches for the muscle groups in which you are particularly tight.”

Exercise is good for everybody. But for diabetics, there are added benefits:

Ask the expert:Dr. Zaheer Bayat, Endocrinologist

General advice for diabetics:

• Exercise lowers glucose levels as muscles require more glucose for fuel.

• Exercise helps in losing weight, which in turn improves morale. Not only will you feel better, you will also look good.

• Exercise improves insulin sensitivity. This can go a long way to stabilizing blood sugar levels

When starting any exercise program, it is important to spend a few minutes stretching, which will help lessen the risk of doing damage to yourself.


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Delite_Food_Ad_AUG_FA.indd 1 2012/07/26 10:56 AM

Goo

d Fo

od

Spring suppers

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!

Looking for healthy, tasty meals that the whole family will enjoy? Look no further! Our cooks have come up with delicious Spring meal ideas for you to 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

1Carrots

staple

2StewingLamb

staple

3Lentils

Meet the cooks:

32

SLM04_Good_Food.indd 1 2012/07/26 10:35 AM

Vegetable fritters

2 courgettes, grated2 carrots, grated1 onion, grated½ small sweet potato, grated4T fresh coriander, roughly chopped1-2 chillies, deseeded and finely chopped2 cloves garlic, chopped2T ground cumin1T ground coriander2t grated lemon zest1 cup wholewheat flour2 eggs, beatenSalt and pepper, to taste2T canola oil

Toss all ingredients together. Tightly squeeze batter to shape into small patties.Heat oil in pan, and fry fritters on both sides until golden. Serve with plain low-fat yoghurt and chopped coriander, as well as a small portion of meat, chicken or fish and a large salad.

10g

protein

1160kJ

energy

32g 18carb GL

11g 56fat GI

per portion

38g

protein

1266kJ

energy

6g 6carb GL

8g 41fat GI

per portion

½ onion, finely sliced2 garlic cloves, sliced1T grated fresh ginger1T canola oil3 chicken breasts, sliced into thin strips400g snap peas3 carrots, peeled into ribbons6 baby corn80g baby spinach3T chopped mint3T low sodium soy sauceJuice of half a lemon

Fry onion, garlic and ginger until nearly soft.Add chicken strips, and cook until browned.Add vegetables, mint, soy sauce and lemon juice, and fry at a high heat until cooked through. Serve as is, or with brown basmati rice.

Spring stir-fry

R13average cost:serves: 4

average costserves: 4

R52



600g boneless stewing lamb, remove fat and cut into chunks2T flour1T canola oil1 large onion, chopped2-3 garlic cloves, chopped2 t ginger, chopped finely2T curry powder½ t cinnamon1 can tomato-onion mix4 tomatoes, chopped2 cups beef stock10 courgettes, cut into chunksJuice of 1 lemon2 large sweet potatoes, mashed

Preheat oven to 180°C. Heat 1t oil in a pan, then dust the lamb in flour and brown. Set aside.Heat the rest of the oil in the same pan. Fry onion, garlic and ginger, then add curry powder and cinnamon, and cook until soft.Return lamb to the pot, add tomato-onion mix, chopped tomatoes and beef stock. Simmer for 40 min, then add courgettes. Cook for a further 15 mins.Boil and mash sweet potato. Place on top of lamb stew and bake for 20-30 minutes, until lightly golden.Serve with green vegetables.

Roasted spiced lamb and vegetables

500g stewing lamb, fat removed1 cup low-fat buttermilk2T cumin4t ground coriander2 crushed garlic clovesFreshly ground black pepper, to taste1T olive oil1 large red or orange pepper, cut into chunks8 patty pans, halved4 courgettes, roughly chopped.2T chopped origanumJuice and grated peel of 1 lemon1 cup wholewheat couscous, raw

Marinate lamb in buttermilk, 1T cumin, 2t coriander, garlic and pepper overnight.Strain off marinade, and grill at 160°C for 20 minutes.Cut pepper in half, remove seeds and cut into chunks. Cut patty pans and courgettes. Toss vegetables in olive oil, origanum, lemon juice and peel and pepper. Increase heat to 180°C, add vegetables and cook for a further 20 minutes.Serve with cooked couscous and a green salad.

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Shepherd's Pie


R70

29g

protein

1656kJ

energy

31g 14carb GL

16g 46fat GI

per portion

34g

protein

1813kJ

energy

28g 16carb GL

19g 55fat GI

per portion


Vegetable lentil curry

1 cup whole lentils, raw1 onion, chopped2 finely chopped celery stalks1 grated carrot2T breyani mix (to taste)1T canola oil1 finely chopped chilli2 garlic cloves, crushed5 tomatoes, chopped1 can tomato-onion mix3 cups broccoli, choppedJuice of 1 lemon

Cook lentils according to packet instructions. Drain and set aside. Fry onion, celery, carrots and breyani mix in oil till onion is soft. Add chilli, garlic, fresh and canned tomatoes. Cook for 10 mins, then add cooked lentils and cook for 10 mins more, until mixture has thickened. Add broccoli and season with lemon juice. Stir to mix, cover and allow to steam over a low heat until broccoli is cooked through (6 to 8 mins).Serve with sambals.

¾ cup whole lentils, raw1 onion, chopped 2 garlic cloves, chopped1T thyme1T canola oil1 punnet cherry tomatoesJuice of 1 lemonFreshly ground black pepper, to taste80g baby spinach1 disc feta, crumbled

Cook lentils according to packet instructions. Fry onion, garlic and thyme until soft.Add tomatoes, lemon juice and pepper, and fry until tomato skins split. Add cooked lentils and stir through.Toss lentil and tomato mix through baby spinach, and serve scattered with crumbled feta.

Lentil, feta and tomato salad



R34

6g

protein

952kJ

energy

34g 8carb GL

3g 25fat GI

per portion

8g

protein

672kJ

energy

13g 3carb GL

8g 25fat GI

per portion


R15average costmakes: 20

8g

protein

672kJ

energy

13g 3carb GL

8g 25fat GI

per portion

2 golden delicious apples, grated2T sugar1 large ripe banana, mashed½ tsp vanilla2 tsp ground cinnamon 1 Tbsp grated orange peel 2 ½ cups oats 1/3 cup desiccated coconut2/5 cup sunflower seeds 1 egg, beaten

Heat the oven to 180°C and lightly grease a 9x9-inch square baking dish.Grate the apples and place in a non-stick pan over a low heat. Stir in the sugar and cook until the mixture has reduced by half. Mix apple, banana, vanilla, cinnamon, orange peel, oats, coconut and seeds, then stir in the beaten egg. Bake for 30 minutes, until the edges begin to crisp up. Leave to cool in the pan, then cut and allow to cool on a wire rack.Serve with a cup of tea!

Fruity seed bars


What does YWD focus on, exactly?Educating and inspiring the diabetic youth.

Offering support groups to those with diabetes.

Promoting healthy living to prevent diabetes.

Kids

39

Spotlight on: Youth With DiabetesClaire Barnardo gives us the low-down on an exciting group for kids with diabetes.

Want to get involved? Here’s how:

Want to get in touch?

If you’re a young person with diabetes and you’re not part of Youth With Diabetes (YWD), what are you waiting for? YWD is a non-profit organisation for kids and teens with diabetes in South Africa. What’s great is that the team is all diabetics, so you’re guaranteed to be on the same page.

Find out more at www.youthwithdiabetes.com or contact Youth Chairperson Kerry Kalweit on [email protected] or (011) 712 6000.

Weekend campsSpend time with other young people living with diabetes, and feel part of the community. Trained Diabetic Youth Leaders organise fun activities and show kids how to cope better with the condition, doctors and nurses are on hand to offer advice. Camps are in:Joburg, Bloemfontein, Kimberley, George, PE, East London, and now Cape Town.

Youth Leader training Want to get more involved during camps? Youth leaders are trained in diabetes management – from insulin profiles to carb counting – and learn more about counselling and project manage-ment. There are three levels of leaders: Camp Leader, Youth Leader and Project Leader, and each has special responsibilities at weekend camps.

Fun runs/walksJoin YWD as they celebrate a healthy lifestyle with fun walks. Last year they walked from Donald Gordon Medical Centre to the Joburg Zoo.

Events Look out for YWD’s annual diabetes aware-ness event: a great chance for all diabetics to celebrate and show their pride in managing their condition.

School and teacher awareness YWD speakers regularly go to schools to give talks on diabetes, for both the teachers and the learners. They explain the basics of diabetes, how living with it is a manageable condition, and what to do in emergency situations.

SLM04_Kids.indd 1 2012/07/25 1:56 PM

Recipe and images courtesy of Fresh Living magazine.

+ +

GET IT TOGETHER

Serves 4

Health tips• Eating oily fi sh regularly

can help reduce the risk of heart disease and may improve the chances of survival after a heart attack. Aim to eat at least two to three portions of oily fi sh each week, such as pilchards, sardines, mackerel, herrings or salmon. The soft bones found in canned salmon are also a great source of calcium.

• Having diabetes doesn’t mean heart disease is inevitable, but people with diabetes are more prone to have a heart attack than those without diabetes, so being pro-active about your heart health is a great idea.

Salsa: 2 whole sweetcorn, kernels removed 4 ripe tomatoes, diced 1 onion, fi nely chopped ¼ cup (60ml) chopped basil or coriander Salt and milled pepperPolpette: 1 can (415g) PnP canned salmon plus

1 can (212g) PnP canned salmon, drained 1 large baked potato, mashed ½ packet (50g) walnuts, toasted and ground ½ tsp (3ml) ground cinnamon 1 pinch dried chilli fl akes Juice (15ml) and grated peel of 1 lime ⅓ cup (80ml) chopped parsley 1 extra large egg ½ cup (125ml) breadcrumbs, plus extra

for coating 3 Tbsp (45ml) grated parmesan

These tasty little ‘meat’ balls are fantastic for hungry families

Preheat oven to 200˚C.

Mix sweetcorn, tomatoes, onion, coriander and seasoning together and set aside.

Mix together salmon, mashed baked potato, walnuts, cinnamon, chilli fl akes, lime juice and peel, parsley, egg, ½ cup (125ml) breadcrumbs and parmesan.

Coat a nonstick pan with cooking spray.

Shape mixture into golf-ball-size balls, fl atten slightly, coat with breadcrumbs.

Place on the tray and put into the oven for about 4 to 5 minutes a side or until golden and cooked to your liking.

Serve with sweetcorn salsa and mixed leaves.

Salmon polpette

Shopping list of healthier choicesThis is a summary of lower fat, lower GI products available at most Pick n Pay stores. For a more comprehensive list, please visit www.pnp.co.za/healthcorner.

How to bake and cook for diabetes? For these suggestions and other tips to assist with managing diabetes, visit www.pnp.co.za/healthcorner or contact the dietitian at the Health Hotline [email protected] or call 0800 11 22 88

BREAKFAST CEREALS

❑ Wholewheat ProNutro

(original and apple bake fl avours)

❑ Bran fl akes, high fi bre bran,

shredded bran

❑ Oat bran, raw

❑ Oats porridge (cooked in milk)

❑ Raw oats-based mueslis

COOKED STARCHES

❑ Baby potatoes, sweet potato

❑ Wholewheat pasta

❑ Brown rice

❑ Mealies/sweetcorn

BREAD AND BISCUITS

❑ Pro-Vitas

❑ 100% rye crackers and bread

❑ Seed loaf and low GI wholegrain breads

VEGETABLES, FRUIT & LEGUMES

❑ All fresh and frozen vegetables and fruit

❑ Canned tomato and asparagus

❑ Pickled gherkins, onions and beetroot

❑ Dried fruit bars and rolls without sugar

❑ Canned or dried beans, lentils, chickpeas

❑ PnP pasta sauces (tomato & roast

vegetable, tomato & basil)

DAIRY

❑ Fat free milk, yoghurt and cottage cheese

❑ Ricotta cheese

❑ Reduced fat feta cheese

❑ Low fat cheese wedges

MEAT, FISH, CHICKEN, EGGS

❑ Lean beef, pork and chicken

(trimmed of all fat and skin)

❑ Ostrich

❑ Bacon and cold meats (trimmed of all fat)

❑ Eggs

❑ Fish (without batter)

❑ Tuna in brine

OMEGA 3 RICH FISH (EAT 2-3 TIMES EVERY WEEK)

❑ Pilchards and sardines

❑ Mackerel and herring

❑ Salmon (smoked, canned and frozen fi llets)

FATS AND OILS

❑ Olive/canola/avocado oil

❑ Seeds

❑ Unsalted nuts

❑ Olives and olive paste

❑ Peanut butter

❑ Avocado

❑ Flora tub margarines

❑ Low oil dressings and reduced oil salad cream

SPREADS AND SNACKS

❑ PnP reduced fat hummus

❑ PnP low fat tzatziki

❑ Popcorn kernels

❑ Lean biltong

❑ Bokomo Up ’n Go, Milo drink

1172337

Last

Wor

d “All truly great thoughts are conceived while walking.”Friedrich Nietzsche

SLM04_Last_Word.indd 1 2012/07/26 9:01 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

sweet life magazine issue 4

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