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1/48

Issue 03Wr 2012

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Pg.5

Great family recipes,expert advice, interesting

articles and all the factsyou need to live a happylife with diabetes.

life anddiabetes

Family

www.sweetlifemag.co.za

Life can be sWeet, With diabetes


2/48

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3/48

W

elcome

The third issue of Sweet Life is here -and I cant wait for you to read it.

03

Hello!

EDITOR

Bridget McNulty

ART DIRECTORMark Peddle

PUBLISHER

Claire Barnardo

ADVERTISING SALES

TFWcc - Tessa and Anthony

Fenton-Wells

CONTRIBUTORS

Alistair 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 ENQUIRIES

Box 52301, Kenilworth 7745.

Tel: 021 761 2840.Fax: 021 761 0442.

Cell: 082 320 0014.

Email: [email protected]

EDITORIAL ENQUIRIES

PO Box 12651, Mill St, 8010.

Tel: 021 424 7470.

Email: [email protected]

COPYRIGHT

Published by The EditorsPublishing House CC.Copyright The Editors

Publishing House CC.All rights reserved.Reproduction in whole or partis prohibited without priorpermission of the Editor.

COMPETITION RULES

Winners will be randomlyselected and notied by telephoneor email, and must agree to havetheir names published online.Prizes are not transferable andcannot be exchanged for cash.The judges decision is nal

and no correspondence will beentered into.

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

PS: If you havent 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, its 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, its 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.

Thats what this issue is all about: family life and

diabetes. And by family, we dont only mean your

blood relatives, but the people you choose toshare 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 informationwe 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 cant wait to see more of you.

Together, we can all gure out the best ways to live

a happy, healthy, sweet life with diabetes!

I have to say, Im excited about the

journey... Are you?

Until next time,

Bridget McNulty

Editor


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5/48

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

Mobi

Postal

www.sweetlife.mobi SMS 076 108 2838

Want to get your own copy o Sweet Lie, chat

to other diabetics online, ask questions andofer advice? Join our community today!

Co

mmunity

Join the Sweet Lifecommunity!

Get answers to all your questions about diabetes (and more!)by joining our community, and get our FREE magazine fourtimes 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 oneverything we publish. Want to meet some of them?

Faaiza ParukBsc Dietetics(Hons) is a mem-ber of ADSA andspecialises indiseases of life-style, especiallydiabetes. She isnow in privatepractice in May-fair in Gauteng.

TimothyNoakesMBChB,MD, DSc, FACSM,(hon) FFSEM (UK)is a Professorin the DiscoveryHealth Chair ofExercise andSports Science atthe University ofCape Town.

AnetteThompson hasan MTech Podia-try (UJ) and BTechPodiatry (SA) and

is Chairpersonof the FootwearCommittee ofthe SA PodiatryAssociation.

Dr. GabazaNgobeni is aGP in Diepkloof,Soweto, andfounder of Dr.Gabazas HealingCentre, a divisionof the CDE. She isinvolved in a lot ofcommunity workaround diabetes.

Andy Blecheris a podiatrist whohas been basedin Cape Town forover 10 years. Sheis currently run-ning the WesternCape DiabeticFoot Clinic witha team of otherspecialists.

Ruth Scottis a Cape Townbased clinicalpsychologist inprivate practicewho gained clini-cal experience atpublic hospitalsin the WesternCape.

Lyn Starck is aregistered nurseand DiabetesNurse Educatorspecialising inpaediatrics andadolescents. Shehas worked atthe Red CrossChildrens Hospi-tal since 1981.

Lara WieseB.Psych,B.Sc,B.Sc(Hons),DipLC,Diab.Ed,Nutrcombines herpsych, life coach-ing and sciencebackground withextensive experi-ence in diabetes.

Wayne DermanMBChB BSc (Med)(Hons) PhD is theDirector of theChronic DiseaseLifestyle RehabProgrammebased at theSports ScienceInstitute.

DiabeticSouth

Africans

Dr. DaleHarrisonMBChB is anophthalmologistin private practice

in Cape Town,and a sessionalconsultant atGroote SchuurHospital.

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 amily recipes,expert advice, interestingarticles and all the actsyou need to live a happylie with diabetes.

life anddiabetes

Family

www.sweetlifemag.co.za

LE E WEE, Wh dEE


6/48

Do not give up. I you are in a position to visit a Provincial Hospitaldo so. I want you to see a doctor please, or expert advice, as youneed to undergo tests.

Dear VastiSorry to hear that you are struggling with your diabetes.It is difcult to know how to help unless I have some inormation

about types, doses and requency o injections as well as someglucose values. You need to test and establish a pattern as towhen the problems occur and in relation to what. Blood sugarsthat swing up and down cause more problems than those thatare more stable. I suggest you establish a testing profle andthen post again. Regards Lyn

Hi Vasti,I have been a diabetic or 9 years as well and I am also 28 years

old. You need to take a look at your diet and your liestyle. Fromyour email you sound like you are under a lot o stress and thatis not helping your diabetes. With your sugar levels being so outo control your moods get aected badly. So strange how sugarlevels have this eect on us but very true. You need to eliminateas much stress rom your lie as you can. You can get back towhere you need to be as long as you take the necessary day byday steps. Your eating is very very very important and i you cantry to exercise you must. When I was frst diagnosed mine usedto sit in the 30s, NOT GOOD! But now I am between 5-8 mostdays. I know that there are days when it is hard to keep yoursugar levels under control but YOU CAN DO IT! Please let meknow i I can help with anything!Thanks, Angela

Krish

REPLIES

Lyn

Angela

Q&

A

06

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

Good morning,

I am in urgent need of assistance to help me get my diabetes / bloodsugar levels in control and Im actually almost on the brink of losing itIm struggling with sky high sugar levels and very low sugar levels, butits never between 4 and 6, its either lower, very low, or very-very high! Idont know what to do anymore Please give me some advice. I am 28years old, and have been diabetic since I was 9 years old.

Please help!

Vasti


7/48

Q

&A

07

Answers on Facebookwww.facebook.com/DiabeticSouthAfricans

Do you take vitamins?

I so, which ones? One o our community members isntsure which vitamins she should be taking along with allher other medication...

I would also like to know which medical aids pay for diabeticvitamins. My friend uses Diabion and a colleague uses Diabecinn.Im not sure which one would be best for my husband...

Samantha

I use Centrum, its 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 50s.Anna

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

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

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

Whats the secret to a happy lifewith diabetes?

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

Most people suer 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 nohappy life with diabetes :(Lisa

Finding the right balance... While diabetes is not a good thingto 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!


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As

ktheDie

ticia

n

08

At the top of the label is the nutritional breakdown for 100g/ml and thebreakdown per serving size. Make sure that you read the label clearly andunderstand 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 ofingredients with the highest ingredient by weight listed rst. You can thencheck the nutritional value of a particular ingredient by referring to thenutrition information panel.

What does

this foodlabel mean?

I would like to under-stand the nutritionalinformation printedon food labels Imnew at it all and dontknow what I shouldand shouldnt belooking for.

Lynnette Hitchcock

from our community:

Energy

When it comes to Energy, look at theserving size. This energy bar contains760kj per bar. People with diabetes whoare trying to manage their weight shouldcompare total energy of a few products toget perspective. For example, this energybar is a snack, but when you compare it tothe energy content of an apple (273Kj) orlow fat yoghurt (425Kj) you will notice thatit contains twice the amount of kilojoules.

There is no reference for energy contentbecause you have to take into account yourtotal energy intake across the day.

Protein

The Protein content per serving may comewith a percentage next to it (not found onthis example). This is merely to indicatehow much of the product contributes to therecommended daily allowance of the aver-age individual: about 55g protein per day.

Have a questionfor our dietician?Ask us on our website,Facebook page or mobisite and you could be inthe next issue!

Lets look at an example:Jungle Energy Bar (Yoghurt)

Per 100g Per 40gsingle serving

Energy 1901kJ 760kJ

Protein 6,1g 2,4g

Glycaemic Carbohydrate 62,5g 25,0g

of which total sugar 17,4g 7,0g

Total fat 18,8g 7,5g

of which Saturated fat 8,3g 3,3g

Dietary Fibre 4,9g 2,0g

Total Sodium 153mg 61mg


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Ask the expert:

So how does the energy bar score?

Genevieve Jardine

Food labels arent the simple list of ingredients they used to be: theyvebecome difcult to understand. There have also been big increases innutritional claims like lite, sugar free, high bre and reducedkilojoules. Luckily, the new food labelling regulations will get rid of anymisleading claims. This leaves us with the responsibility to interpret theinformation for ourselves. Now you know how to do it!

Sodium

Sodium comes from salt: a high salt intakehas been linked to raised blood pressurein some people. The recommended dailyintake of salt is 240-300mg per day. A lowsodium product should contain less than120mg per 100g. A sodium free product

should contain less than 5mg per 100g.This energy bar is not too bad.

Carbohydrate

This is important for diabetics, especiallythose who are carbohydrate counting orwatching their carbohydrate intake. Onmost labels you will see two categoriesTotal Carbohydrates and of which aresugar. This information can be tricky tointerpret: the total amount of carb is more

important than how much sugar and starchthere is, as all sugar and starch eventuallyends up as glucose in your blood stream.

The sugar indicated on the food labelcould mean added sugar or natural sugarsfound in the food. If we look at the list ofingredients, we see that oats appear rst(highest in weight) followed by sugar andgolden syrup. This would indicate thatoats make up most of the carbohydrateamount, with a smaller contribution madefrom 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. 15gof carb is one portion, so this energy bar iscloser to two servings (30g) of carbohydrate.The bar therefore has a much higher carbcontent than an apple, 3 Provitas or 100mllow fat avoured yoghurt all 1 carb.

Fat

When looking at the fat content, take alook at the values per 100g/ml. Take note ofthe total fat content and then the saturatedfat and trans fatty acid.

For a product to be labeled low fatthere 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 per100g/ml. Too much fat can contribute toweight gain and cardiovascular disease.

Choose low fat or fat free products,but be aware that some fat free productscan still be high in carbohydrates andenergy. Saturated fat is part of total fatand 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 harmfulaect and also lower your HDL (good)cholesterol. For a product to be calledtrans fat free there should be lessthan 0,1g per 100g/ml.

Fibre

Fibre is very important to help improvegastro-intestinal health, prevent cancers,help lower cholesterol and delay the releaseof glucose into the blood stream. It also

helps you feel fuller for longer. These are allvery positive benets which make a highbre product very desirable. The recom-mended daily intake for bre is 25g per day(for women) and 30-45g per day (for men).As a general estimate, a high bre productwould be more than 5g of bre per 100g.This energy bar just makes the grade.

The energy and total carbohydrate content of the energy bar are similarto that of a Bar One chocolate, with slightly less total fat. On the plus sidethe bre content is good and the sodium content is low. I would suggestthis energy bar as a treat.

A

skth

eDi

etician

09


10/48

Pa

rtners

10

How to help the whole family adjust to diabetes:

Keep your amily routine as close tothe previous normal as possible. Whenever possible, ft diabetes

care around your childs liestyle,

rather than her lie revolvingaround diabetes. Remember, children with diabetes

are children frst. Their diabetes

should not defne who they are. Explain any changes that are

made because o diabetes toeveryone in the amily.

Remember that nobody is beingpunished because o diabetes.Everyone is just going to ollow ahealthier liestyle.

PartnersCorner

This is your space

Dear Fatima,

The emotions that parents dealwith when a child is diagnosed withdiabetes are the same as any seriousmedical condition. Conusion, shock,denial, sadness, anger, ear and guiltare some o these emotions.Unortunately, guilt is a eelingcommon to many amily members,the patient as well as the parents.I believe that guilt is one o themost destructive negative emotions it drains you so that you cantocus on more important things.Getting the whole amily to dealwith these eelings openly at thetime o diagnosis helps with long

term adjustment. As you all learnto live with diabetes, youll become

One o my children hasdiabetes, the other doesnt.How do I make changes that thewhole amily can adopt so thatmy daughter doesnt eel like shesmaking our lives more difcultbecause o diabetes?

Fatima Richards

more used to it and fnd ways toft it into your lie more naturally.Fitting diabetes care into as normala lie as possible is the major goal.Remember, too, that i all amilymembers have a positive attitude,lie with diabetes will be mucheasier or all involved.

One day at a time is a good option!Jeannie Berg, Diabetes Educator


11/48

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12/48

Baby onboard

Celeste Smith is nostranger to gestational

diabetes: shes had ittwice, most recentlyduring her pregnancywith now-one-year-old twins Connor andAdam. We fnd outwhat she wishes shed

known beore sheell pregnant.

WORDS: BRIDGET MCNULTY

PHOTOS: MARK PEDDLE


13/48

Is there a reason youre so happy

to share this very personal story?

I want to educate, encourage andmotivate women with gestationaldiabetes, and prevent other womenrom having to go through what I and

many others had to endure.

How did you fnd out you had

gestational diabetes?

My frst pregnancy was stillborn:Noah was born at 38 weeks. I didntknow I had gestational diabetes untilater Noah was born. We suspectedthat I could one day become diabetic

because it runs in my amily, but mydoctor at the time never picked itup. When I wanted to all pregnantagain, my new doctor, Dr. Jansenimmediately tested or glucosetolerance beore I ell pregnant,and then again ater I ell pregnant.Thats how we ound out I had gesta-tional diabetes again.

What were your symptoms?

Whats tricky about gestationaldiabetes is that it goes rom nothingto ull-blown diabetes very quickly.Its only when youre pregnant, sotheres no warning beorehand. Thesymptoms I had were swollen handsand eet, bad circulation, pins andneedles in the hands, and constantly

thirsty I was drinking a lot o water.

Does diabetes run in the amily?

Yes, my late mother had Type 2diabetes, and three o my sisters andmy brother have diabetes (hal o myeight siblings!) Its also because obad liestyle choices, though eatingtake-out and cakes and picking up

weight can lead to Type 2. None omy amily recognised my symptoms,but none o us were looking: you putyour aith in the doctor, thats whatdoctors are there or.

What did you do to manage your


During my pregnancy with the twins,I was put on Metormin and laterinsulin. I also had to have monthlyHbA1c tests and test my blood sugar

seven times a day: when I woke up,beore each meal, ater each mealand beore I went to bed. My fngershad so many holes in them, I didntknow where to prick mysel! I wentto a dietician, which was helpul. Wediscussed good eating habits andmade a lot o changes we startedeating more steamed oods and not

so much starch (like potatoes, breadand pasta). And I started exercising.My diabetes doctor, Dr. Dave, toldme I had to exercise every day, evenwhen I was tired ater working all day.These days my boys are my exercise running ater them keeps me ft!We try to go or walks with them mostweekends, to dierent parks or SeaPoint Promenade.

How did your pregnancy with your

twins dier rom your previous

pregnancy?

It elt completely dierent somuch better. With my twins, I had agreat team o doctors who didnt takeany risks and were very careul with mybabies and my health. Most importantly

I had the treatment I needed.

Have you had to change your

diet at all, since having


Ater 9 months o being so good andstrict, all I wanted was a chocolatecake a whole one! But my doctorsaid I still had to be careul. Ater

the birth, the diabetes was goneimmediately, in the frst hour, canyou believe it? They did blood tests onmysel and the twins

11

Inspiring

13


14/48

Ins

pirin

g

straight away, and our blood sugarwas normal. These days Im not asstrict as I was during my pregnancy,but I maintain a healthier dietbecause I know Im at risk o Type 2diabetes. I also dont want to set my

boys on the wrong path amily playsa big part in good eating habits.

How do you balance a busy liestyle

with eating right and exercise?

With good planning, anything ispossible. We have our routines asa amily and as a married couple.Once you become amiliar with

eating healthy and maintainingsome exercise, it becomes yourliestyle. My husband, Enver, issupportive and hands-on, so thatmakes it easier to have twins, aull-time job and run a household!

What advice would you oer to

women with gestational diabetes?

Listen to your doctors, stick to youreating plan and exercise a little bitevery day. Stay ocused: this is orthe health o your babies. It helps

that you just have to stay ocused ornine months, and then the rewardat the end is breathtaking. My boyswere big or twins (2.8kg each at35 weeks) and healthy. Ill neverorget how relieved I was to hear my

babies crying in the delivery room.They were both crying at the sametime, and the doctor said: Wow,they sound like a choir!

What makes your lie sweet?

I could say sunsets and sunrises,I could say my religion or evencupcakes and chocolates. But my

husband and two boys are the lighto my lie, and sharing everythingwith them makes my lie so sweet.

14

My husband andtwo boys are the light

of my life, and sharingeverything with them

makes my lifeso sweet.


15/48


16/48

Factors that could greatly increase your

risk for multiple vitamin and mineral deciencies:

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.

Merck (Pty) Ltd

1 Friesland Drive, Longmeadow Business Estate South, Modderfontein, 1645

P.O. Box 1998, Halfway House, 1685

www.merck.co.za

Available at Clicks, Dis-chemand Leading Pharmacies

Poorly controlled diabetes Poor food choices

Dieting and imbalanced diets Prescription medication Poor digestion

with

Diabion is a supplement which is:

specically formulated for people living with Diabetes

because it does not contain iron or copper

assists in combatting oxidative stress


17/48

Be informed about the risk factorsof gestational diabetes:

1. 3.

4.I you had gestational diabetes duringa previous pregnancy.

I you had a previous pregnancy witha heavy baby (more than 4kg).

Being overweight.

A amily historyo diabetes.

2.

11

Inspiring

17

I you have any o these symptoms(whether you are pregnant or not), getyour blood sugar tested at your nearestclinic. Most women with gestationaldiabetes have no symptoms, so itsessential to ask your doctor to doa asting oral glucose tolerance test,

which will tell you i your blood sugaris in the correct range or not.

I properly diagnosed, gestationaldiabetes is airly simple to treat, and80% o women are able to treat it withdiet and exercise alone. Others mayhave to go on to medication or insulininjections, but this is usually just or theduration o the pregnancy.

Patients who have been diagnosed with gestational diabetesshould see a dietician and make the ollowing changes to their diet:

Eat a lot o vegetables and ruits. Avoid high-calorie snacks and desserts. Choose oods with whole grains (like wholewheat bread, brown rice

and wholewheat pasta). Remove the skin rom chicken and eat lean cuts o red meat. Choose low at or at ree dairy.

Ask the expert:

Dr. Zaheer Bayat, Endocrinologist

So what is gestational diabetes?

Gestational diabetes is glucose intolerance during pregnancy and onlyduring pregnancy. Its a condition in which women without previouslydiagnosed diabetes have high blood sugar during pregnancy, and althoughthis leads to an increased risk or Type 2 diabetes later in lie, it does not

automatically lead to Type 2 diabetes.

What are the symptoms?

The symptoms o gestationaldiabetes are not usually obvious,so it has to be diagnosed by a bloodtest during pregnancy. I there aresymptoms, they may be mild versions

o the same fve symptoms o Type 1and Type 2 diabetes, namely:

Blurred vision

Fatigue

Increased thirst

Increased urination

Increased appetite

Its important to go for regular check-ups

during your pregnancy, and be sure to haveyour blood sugar tested.


18/48

Win i cing,g y f h.

Lyly pin n ll dipning , clinic vic, viin nd ppln.

hpp pin n ll dipning nd clinic , nd cndiin pply.Certain products are excluded, please see in store or go online or more details.

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19/48

How many childrenat the Home havediabetes?

We have 24 diabetics:all of them are Type1 and insulin dependent.

Ten are teenagers,and our youngest childwith diabetes is threeyears old.

How do you helpthem?

Our nursing staffmonitor their bloodglucose on a regularbasis. We also manage

any abnormalities inthe way they are feel-ing, unless they needhospitalisation.

What support do yougive the amilies?

We teach and encouragethe children and theirparents to understandand manage theirdiabetes and the longterm effects. This isvital for kids from poorsocial backgroundswith few resources.We supervise bloodsugar testing, admin-istering of insulin,keeping a record ofblood sugar levels, andhealthy diets accordingto individual needs.

Most importantly, wetry to normalise theircondition so they canlive in a positive way.

What do the kidsfnd challenging?

They have to planahead, be in theward for testing, andremember to carrytheir testing kits withthem when they leavethe premises. Itstricky for them notto eat whatever theychoose at any giventime. With diabetesthey have to eat atregular times. Forthe teenagers itssometimes hardbecause of hormonal

changes.

St Josephs Homefor Chronically Ill Children

We chat to the matron o St Josephs tofnd 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 Lifemagazine. Always consult a specialist before making any changes to your diet or medicine.

News&V

iews

Read more about St Josephsat www.stjosephshome.org.za

19

The nurses check my blood sugar every day and giveme an injection twice a day to make sure my sugarlevels are right. The bad thing is that I am not able

to eat everything and I have to stick to a diet with nosweets. If my sugar level is too low, I know I need to eatmore and if it is too high, I need to get more insulin andthat means more injections. I like to play soccer and

keep myself busy with my friends.

My tip for other children is to be carefulwith what you eat and stick to your diet.

How can

Sweet Lifereaders getinvolved?

A day in the life of a diabetic child at St Josephs

Anthony* is 10 years old,has Type 1 diabetes andhas been cared or by the

St Josephs staf since2008. His amily lives ina rural part o the WesternCape and the closestclinic is more than 2 hourswalk rom their home.

*Name has been changed

Visit the childrenat St Josephs Home they love havingfriends over to play.

Adopt a diabeticchild by donatingR190/month fortheir food.

Raise funds andawareness forthe children at StJosephs Home.


20/48

Ask the expert:

Cardiovascular disease is very common in those with diabetes andaccounts for up to 80% of deaths in patients. The so-called diabeticdyslipidaemia is characterised by high triglycerides, raised small denseLDL levels and low HDL levels. Controlling glucose levels, blood pressurelevels, and not smoking reduces cardiovascular events to 50%.

Dr Neville Wellington, GP

He

althyLiv

ing

There are good and bad types, and it sits in your

blood waiting to be discovered Emile Scholtz takesthe mystery out of cholesterol with this handy list.

10 fast facts aboutcholesterol

20

Cholesterol is thefatty substance madeby the liver and,amongst other things, itmaintains healthy cells,produces hormones and

even converts sunshineto vitamin D.

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

Diet is vitalfor healthycholesterollevels. Followa low fat diet

with lots of freshfruit, veggies andwholegrains, together

with good fats likecanola, avocadoand olive oils.

People with Type 2 diabetesare at especially high riskof heart attack and strokecaused by cholesterol.

Diabetes can alsocause raised levels

of triglycerides,another fattysubstance carriedin the blood thathelps store unusedcalories in fat cells.

Cholesterolcan be loweredby staying at ahealthy weight,exercisingregularly and

not smoking.Cholesterol is also affected by blood pressure and bloodglucose. People with diabetes must be careful abouttheir cholesterol levels. High levels of insulin in the bloodraise levels of the bad (LDL) cholesterol and lowergood (HDL) cholesterol levels.

HDL, orhigh densitylipoprotein,is knownas goodcholesterol.HDL keepsarteries open

and blood owing easilyby carrying LDL to theliver where it is broken

down and expelledas waste.

5

For people with Type 1diabetes, stable bloodsugar levels usually meannear-normal cholesterollevels. Poorly controlledblood sugar can lead toblocked arteries and

heart disease.

People with diabetes or cardiovasculardisease should be aiming for total cholesterollevels (which include both HDL, LDL andtriglyceride levels) of under 4.5mmol/l andLDL under 2.5mmol/l. Get tested today!


21/48

WE WANT

PATIENTS WITH DIABETES

TO SUCCEED IT IS THAT SIMPLE

www.bayerdiabetes.com

South 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 1600Tel (011) 921 5055 Fax (011) 921 5188 All numbers illustrated apply to South Africa only

Bayer (regd), the Bayer Cross (regd), 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 testOnly a tiny drop of blood is required

(0.6 L)

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 areinterested in using Contour TS


22/48

Lif

esty

le

22

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

Give something back

To change the world you dont need to make big gestures.Simply focus on one good act at a time, and you can set great thingsin motion and be an example to others.

1 2 3Charity does beginat home. Start bysorting through yourcupboards. Collectany clothes, shoes, or

appliances that youhavent used in thelast year and that arestill in good workingcondition. Contact yourlocal charity organisa-tion and donate themto a better cause. Getyour kids involved and

ask them to put asideany toys and booksthey no longer love, togive to an orphanageor hospital unit.

The next step is to getinvolved in recyclingyour refuse. Repeatthis slogan: reduce,reuse, recycle. All you

need to do is set up asimple set of dustbinsat home. You can labelor colour-code themaccording to what isstored in them: paper,glass, tin, and plastic.Make sure you rinseout the containers be-

fore you recycle them.Then when your binsare full, drop off the re-cycling at a collectionsite in your area.

Why not volunteeryour time to charityorganisations thatneed extra help?Whether you decide

to serve food, visit anorphanage or old-age home, or shareyour special skills,you will be adding toyour community in ahands-on way. Alsoencourage your chil-dren to get involved

in any communityprojects on offer attheir school.Choose your cause atwww.charitysa.co.za.

Step one Bin itHelpinghand


23/48

Ask the expert:

Planting trees is one way of reducing your carbon footprint, but its notthe total solution. Its essential to take steps to reduce your emissionsand then offset the balance by planting trees. Take a step in the greendirection and youll see that going green works!

Grace Green, Greenworks environmental awareness advocate.

Lifesty

le

23

City slickers

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

DurbanNot sure where to

start? Join the RobinHood Foundationin their mission tocollect from those whohave and donate it tothose who have not specically in AIDSaffected communitiesin KwaZulu/Natal.

Cape TownWant to make a lasting

impact? Why not getinvolved in childrensliteracy: help2readtrains and supportsadult volunteersto help primaryschool children indisadvantaged schoolslearn to love books.

Joburg (and nationwide)Bring joy to a sick

child by joining CHOC(the Childhood CancerFoundation SouthAfrica) in their goalto support childrenwith cancer. Donate,volunteer or simply buysomething fabulousfrom the CHOC Shop.

A quick fxPick 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.robinhoodfoundation.co.za


www.help2read.org


www.choc.org.za

Reduce your mark

Do you know what your carbonfootprint is? Its the way we measureeach persons impact on the environ-ment through the amount of carbondioxide they produce. This is eitherin a direct way by using energy /

electricity / burning fuel; or in anindirect way by using up theearths resources every day.

How do you reduce your carbon footprint?The best way is to fnd something thatabsorbs carbon dioxide and turns it intooxygen. You know what that means? Planta tree! Studies have shown that it takes 16trees to supply the oxygen or one personslie, depending on the size and liespan o

the trees, and the liestyle and carbon oot-print o the person. So plant a tree todayand start rubbing out your carbon ootprint.

The best time to plant a treewas 20 years ago; the second

best time is today.Conucius.

Find out more:

www.greenworks.co.za


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26/48

Asimple weight trainingprogramme can make theseeveryday chores much easier

for you and get you in great shape.How? Well, lifting weights challengesyour muscles, causing them to adapt

and grow stronger. Strength trainingbuilds strong muscles, bones andconnective tissue. Not only does thishelp in preventing osteoporosis andmuscle loss as one gets older, it is alsoone of the most natural ways for peoplewith diabetes to improve glucosetolerance and insulin sensitivity.

Lift it!Are you struggling to carry your shopping?

Does moving boxes make you groan? Nicole McCreedyhas the answer: simple weight training.

WorkItOut

26

Weight trainingand diabetes

When you eat carbohydrate,it breaks down into smaller sugars(glucose, fructose and galactose)that get absorbed and used asenergy. Any glucose that is not usedgets stored in the muscles and theliver in the form of glycogen. Once

the glycogen stores are lled up,any extra gets stored as fat. Duringexercise, the stored glycogen istransported to the active muscleto burn as fuel. Because muscleburns more kilojoules than fat,more muscle and less fat meansbetter insulin use and glucosestorage. Lean muscle also boosts

the metabolism and enables yourbody to burn kilojoules at a fasterrate even after you have nishedexercising. A faster metabolismhelps insulin to work better.

Getting started at home

Does the thought of weight trainingmake you feel weak at the knees?Start by learning the lingo beforetraining at home. A strength train-

ing workout is broken down intoexercises, repetitions and sets. Anexercise is a specic movement thatworks a muscle group. A rep, orrepetition, is one complete motion.For example, to do a bicep curlrepetition hold the weight or dumb-bell at your shoulder then lower itin a controlled movement as youcount to four. Lift the weight back to

the starting or recovery position asyou count to six. A set is the numberof 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 toneyour body, improve your strengthor increase your endurance?Be realistic: results take time.Take photographs or simple bodymeasurements every six toeight weeks to help you noticegradual changes.

Your aim in the beginning shouldbe to develop the right technique.Maintaining the correct posture,while lifting a suitable weight, isimportant to prevent injuries.


27/48

27

Try this side bend in front of the mirror:in one hand hold a weight along the sideof your body. Slowly bend sideways slidingthe weight toward your knees. Straightenup again. Check that you are not leaningbackwards or forwards.

Weighing up the options

You can either buy hand-held (free) weightsto use at home or you can improvise. Graba tin of canned food from the cupboardto start. If that is too light, use a full onelitre water bottle or a two litre milk bottle.Fill them with sand to make the bottles

heavier. If you are fairly strong, then ll twobuckets with sand and try this squat: standwith your feet hip- or shoulder-width apart

and hold a bucket by the handle in eachhand. Then bend your knees and loweryourself into a squat, as though you areabout to sit in a chair. Stop when yourthighs are parallel to the ground. Makesure 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 onwhat you want to achieve and how strongyou are. Choose a weight that allows youto do the repetitions you want to dowithout too much strain only the last few repetitions

in the set should feel likea struggle. The idea isthat you give the musclemore to lift than it isused to. As the musclesgrow stronger, you needto increase the weightuntil you reachyour goal.

Stronger muscles willnot only make your dailyload feel lighter, but will

also help prevent minoraccidents from becomingserious injuries.


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29

W

ork

ItOut

Are you training for

strength, power orendurance?A basic programme foreach 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 anyprevious injuries?Previous injuries mayrule out particularmovements or ranges ofmotion in certain joints.

Have you warmed up?Do a light cardio warm-up, stretching the mus-cles you are about to useso that you dont strain.

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

upper body or lower body.

That way you can targeteach muscle group in thatpart of the body and evendo more than one exerciseper muscle group forgreater benet.

Have you allowedenough rest?You need to rest for 40-60seconds between sets,and 24-48 hours for each

muscle group.Do you know how topractice good bodymechanics?

Your body is the bestmachine you own. Treatit like one and dontabuse it!Make sure that you moveslowly and with control,breathe properly, and

maintain a neutral spine.Never sacrice form justto add more weight orrepetitions.

Before embarking on any weight-lifting programme, rst discuss itwith your doctor.

Do not lift any weights if you haveproliferative retinopathy, severe non-proliferative retinopathy or severeperipheral neuropathy.

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

Wear adequate protective footwearat all times.

At your rst session, check how theexercise affects your blood glucose so

that you will know what to expectin the future.

Check your ngerprick glucose beforestarting each session and proceedonly if it is above 5.6 mmol/L.

Keep your glucometer and some kindof sugar nearby at all times.

It is best to exercise with a partner do not lift heavy weights withouta partner.

For the safest route, start with lowweights and increase slowly under theguidance of an instructor.

Ask the expert:Dr. Joel Dave, Endocrinologist

General advice for diabetics:

Ask the expert:

Sarah Hall, Biokineticist


30/48

The Programme works with selected medical schemes to manage diabetes byoffering medication, education and other essential services at no extra cost to themember.

You can enjoy the benefts o this Programme by enrolling as a CDE Member withany Clicks Clinic Sister. The Clicks-CDE Diabetes Management Programme works withselected medical schemes to assist their members with their diabetes care.

A

tus Ccks to help youmanage your diabetes

Ccks-Cde dabs Managmn Pgamm is supported by themedical fraternity including; trained Nursing Sisters, Doctors, Dieticians,Podiatrists and Opthamologists.


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Cnsultatin SeicesNecessary tasksperformed by our Clinic Sisters

InitialAssessment

(Mnth 1

o patientmembership)

Patient Assessment HbA1c

Test

A simple blood sample which reectsyour average blood glucose level over

the previous 23 months. No astingneeded.

Urine Test for Microalbuminuria

A test or early signs o kidneydamage.

Lipogramme

A blood test to measure differentfats (lipids) in your blood, i.e. total

cholesterol, LDL-cholesterol, HDL-cholesterol and Triglycerides. Thesecontribute to understanding your risko heart disease.

Foot Screening

An assessment of your foot healthincluding your circulation, and thepresence o protective sensation andskin condition. Importantly we need tocheck your usual ootwear as well.

Bld Tests

(Lipid Profle, Serum Creatinine,HbA1c )

Uine Test

(Micro Albuminuria)

Ft Sceening

Basic Diabetes Infmatin

1st Fllw up

(6 mnths aterlast consultation)

Pesnalised needs-basedcunselling and educatin

HbA1c

test

2nd Fllw up(6 mnths aterlast consultation)

Bld Tests(Lipid Profle, Serum Creatinine,HbA

1c)

Uine test

(Micro Albuminuria)

Ft Sceening

Pesnalised needs-basedcunselling and educatin

CDEbenefitp

ackage

rTorIAL

Beyondt

heB

lueP

H39953

feel goodpay less

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

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

2. The members o the CDE DiabetesManagement Programme also

receive all of their medication andtesting requirements, including: All insulins and needles All oral hypoglycaemic agents A blood glucose testing meter All test strips

3. The necessary blood tests or eectivediabetes management: HbA

1c

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

4. Other benefts include Doctor,Dietician, Podiatrist andOphthalmologist consultations.

Each CDE member is entitled to the ull CDE beneft package. The ollowing is considered theMINIMUM that any member on the Programme should receive per year:

Important: These benefts are provided to you AT NO ADDITIONAL COST and your normal Medical Aid Beneftsare not inuenced in any way

Execise Healthy eating The ight medicatin at the ight dse and time

The thee cnestnes f successful diabetes cae ae:


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Go

odF

oodWintermeal ideas

Mrs Budget

Every rand counts,and even though thosefancy ingredients soundgood, I know I have tomake it to the endof the month.

Miss Foodie

I love making foodthat's interestingand delicious. I knowI spend more thanI should, but the resultis always good!

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

Our pair of cooks have

whipped up food thatseasy to make, packed fullof healthy ingredients and,best of all, really delicious!

staple

1Fish

staple

2

Pasta

staple

3

Cabbage

Meet the cooks:

32


33/48

R50average cost:serves: 4

Curried mince and pasta

proteinenergy

37g

carb

16g

fat

13 packet (167g) wholewheatpasta

3 Tbsp (45ml) canola oil

1 onion, nely chopped

1 Tbsp curry powder (to taste)

6 celery stalks, nely chopped

3 carrots, grated

3 Tbsp (45ml) tomato paste

2 garlic cloves, crushed

1 chilli, nely chopped

300g mince meat

1 cup (250ml) beef stockJuice and grated peel of 1lemon13 cup (80ml) chopped parsley

Salt and milled pepper

Cook pasta inboiling water untilcooked through,drain and set aside.

Heat oil andfry onion, currypowder, celery andcarrots until soft.

Add tomato paste,garlic, chilli andmince and fry fora few minutes.

Add beef stock andlemon juice and

peel, and simmerfor 10-15 minutes.

Stir throughparsley andseasoning, andserve tossedthrough pastawith a side ofvegetables.

perportion1716kJ 26g

Fresh tomato & basil spaghetti

13 packet (167g)wholewheat spaghetti



3 garlic cloves, nelychopped

3 Tbsp (45ml) tomatopaste

3 Tbsp (45ml) choppedbasil, plus extra toserve

1kg tomatoes, chopped

1 cup (250ml) vegetablestock

Juice and grated peel of1 lemon


Heat oil and cookonions and garlic overa low heat until soft.Stir through tomatopaste.

Add basil, tomatoes,stock, lemon juice and

peel, and season withsalt and pepper.

Simmer for 30-40minutes until thick andcooked through.

Stir fresh basil leavesthrough sauce andserve tossed throughcooked wholewheatspaghetti.

9g

protein

1192kJ

energy

42g

carb

8g

fat

p

erportion

R30average cost

serves: 4

This sauce is also greatpoured over skinless chickenpieces, sh llets or as ahomemade pizza topping!


34/48




2 garlic cloves, sliced3 carrots, peeled anddiced

2 cups (500ml) sweetpotato, diced

1 can (400g) chakalaka

1 cup (250ml) vegetableor chicken stock

Juice and grated peel of

1 lemon2 Tbsp (30ml) currypowder

3 cups cabbage,chopped nely

Heat oil in a pan andfry onion, garlic andcarrots until cooked

through.Add sweet potato andmix well.

Stir through chakalakaand stock, and cookover a low heat for 20-25 minutes.

Add cabbage and cookfor 15 minutes longer.

Drain oil

Serve with gemsquash as a healthyvegetarian meal.

Tasty chicken andcabbage casserole


4 chicken pieces, skinremoved

1 onion, sliced

3 garlic cloves, chopped

2 cans (400g each) choppedtomatoes

3 Tbsp (45ml) chopped thyme

2 cups (500ml) chicken stock

2 cups (500ml) diced pumpkin

tsp (3ml) ground cinnamon

1 tsp (5ml) cayenne pepper

4 cups cabbage, shredded

1 packet (300g) green beans1 can (400g) lentils, rinsedand drained

Brown chicken in oil.Add onion and garlicand fry for a fewminutes more.

Add tomatoes, thyme,stock, pumpkin,

cinnamon andcayenne pepperand simmer for 30minutes.

Add cabbage, greenbeans and lentilsand simmer foran extra 15 minsor until cookedthrough.

Serve in bowls the

lentils and pumpkinare your carbohydrateso there's no needfor rice.

34

Chakalaka cabbageand sweet potatoes 23g13g

perportion1044kJ 4g

average cost

serves: 4

R80

47g

protein

1908kJ

energy

34g

carb

13g

fat

perportion

energy protein fat carb


35/48

Easy pilchard rice


1 onion, chopped

1 chilli, nely chopped

4 cups spinach, nelysliced

3 cups ( cup dry)cooked brown rice

1 tin (425g) pilchards,aked

Juice and grated peel of1 lemon13 cup (80ml) choppedcoriander

Heat oil and fry onionsand chilli until soft.

Add spinach and fryfor a minute.

Add brown rice and stiruntil heated through.

Stir through akedpilchards, lemon juiceand peel and coriander.

Serve as is, or withmore spinach orroasted vegetables.

25g

protein

1346kJ

energy

30g

carb

13g

fat

perportion

600g hake llets, nelychopped


2-3 garlic cloves, nelychopped

Juice and grated peel of 1lemon

1 cup (250ml) broccoli,steamed and nelychopped

3 Tbsp (45ml) choppedparsley

8-10 baby potatoes, cookedand mashed with skin on


1 egg, whisked

1 cup (375ml) brownbreadcrumbs


Defrost hake lletsand drain all theliquid from them.

Mash hake, onion,garlic, lemon

juice and peel,broccoli, parsley,

baby potatoes andseasoning together.

Shape intosmallish patties.Coat with egg andbreadcrumbs, thenplace in the fridgefor 30 minutes torm.

Heat oil in a largepan and fry on bothsides until cookedthrough and golden.

Serve with a largeserving of justvegetables or salad.

Healthy fsh cakes

proteinenergy

45g

carb

11g

fat

p

erportion1782kJ 35g


Healthy tartar sauce mix:3 Tbsp fat reduced mayonnaisewith 2/5 cup fat free yoghurt, achopped gherkin, juice of half alemon, 3 Tbsp chopped parsley, asplash of Tabasco and seasoning.

average cost

serves: 4

R65


36/48

R15average cost

serves: 6

3 extra large eggs, separated

Juice of one lemon

2 Tbsp (30ml) grated lemon peel2 Tbsp (30ml) grated orange peel

1 tsp (5ml) ground cinnamon

3 Tbsp (45ml) cake our

350ml milk

4 Tbsp (60ml) castor sugar

Preheat oven to 180C.

Whisk egg whites until rm.Beat all other ingredientstogether until they form asmooth batter.

Fold the egg whites intothe batter, and pour into agreased ovenproof dish.

Bake for 45 minutes or untilgolden brown.

Serve with a spoonful of lowfat plain yoghurt and a fresh

orange segment.

36

Citrus baked pudding 6g

protein

494kJ

energy

16g

carb

3g

fat

perportion


37/48


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Ccknndl sup

Step 1Saut a couple o sliced

celery stalks and a teaspoon

o PnP Cook Additions

sliced garlic or a ew

minutes.

Step 2

Add 4 skinless resh

chicken thighs, cover

with chicken or vegetablestock and simmer or

about 2030 minutes

or until cooked through.

Step 3

Remove chicken and

leave to cool. Add 400g

PnP Chinese stir-ry mix

to the pot and simmer

until cooked through.

Step 4

Shred chicken of the

bone, add to soup and

simmer or two minutes

and serve with toasted

seed loa bread.

+ +

Get it toGetherServes 4

Health tips Thissoupisamealwithinitself.Thechickenisagreatsourceofleanproteinandthe

vegetablesprovideagreatsourceofbreandlowglycemiccarbohydrate. Manypeoplewithdiabetesalsosuerwithhypertension(highbloodpressure).Ifthisis

you,itisimportanttotakecarewithyoursaltintake.Weakenthestockthatyouaddto

thisrecipebyusinglessofthecubeorpowderasthiswillhelpslowerthesaltcontent.

Remembernottoaddsalttoyourbowlatthetable!


39/48

Mini caprese pizzas

Recipes and

images courtesyof Fresh Living

magazine.

Step 1

Halve a couple of pita

breads into discs and

place on a baking tray.

Step 2

Drizzle with PnP oliveoil 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 3

Grill until golden andcut into quarters.

Step 4

Serve scattered with

wild rocket leaves as

a tasty starter or snack.

+ ++

Contact Pick n Pays dietitian

at the Health Hotline with

your nutrition-related queries.

Also go to www.pnp.co.za/healthcorner and chat toTerry Health Guru on the

Pick n Pay Facebook page.

Health tips Addthinlyslicedavocadotothesepizzastoboostyourintakeofhealthy

monounsaturatedfat. TomatoesareagoodsourceofvitaminCandtheycontainlycopene,whichisa

greatantioxidant.Greaterlevelsoflycopenearereleasedwhentomatoesarecooked

orpureed,soaddfreshorcannedtomatoestosaucesandsoupsanddontforget

lycopene-richtomatosauceandpuree!


40/48

Do you like making things? Weve got two books that aresure to keep your hands busy.

What were reading

With the cooler weather approachingits the perfect time to get crafting.So look no further than this guide onhow to create stylish crafts that willenhance your home. No matter whatspace you want to improve, the au-

thors bring you dcor solutions andtried-and-tested techniques that areeasy to follow and affordable. Withtop practical tips, advice, and beauti-ful photographs to match, youresure to be inspired. Simply pick yourrst project and have fun!

Stylish crafts for your homeby Deborah Morbin and Tracy Boomer

Get to know your knots in detail withthis easy-to-read guide. Written by aprominent knotsman, this is a greatcollection that boasts more than100 of the top knot techniques. Forstarters there are the basic hitches

for everyday life. Then the moreextensive knots are explained - forspecic uses like shing or climb-ing. Read up on the history of eachknot, get inspired by the illustrationsand learn the lingo with the glossary.And dont miss the fun section onstring tricks! This book is a practicalessential for all households.

The Knot Bookby Geofrey Budworth

Bo

oks

40

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

Email [email protected]

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

WinOne of 3 copies of each book!


41/48

K

ids

41

Just for kids!

Give her

a foot rubwhile shewatches herfavourite TVshow.

Write (or

draw) astory withher as thebeatifulheroine.

Tidy up your

room, with-out beingasked, everyday thismonth.

Be extra

nice to yourbrother /sister, anddont pickany ghts...

Make her

tea (andserve it witha peanutbuttercookie!)

Treat your mom this Mothers Day with these great ideas:

5 fun things to do:

average cost

serving size: 1

makes: 20

R30

3g

protein

450kJ

energy

11g

carb

6g

fat

perportion

Healthy peanut butteroat cookies

These cookies might be good for you, but theyre still packed with avour!Whip up a batch for Mom this Mothers 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 bananas25 cup smooth sugar freepeanut butter1

3

cup chopped peanuts2 Tbsp (30ml) low fat milk

2 tsp (10ml) vanilla essence

2 Tbsp (30ml) honey

cup oats25 cup coconut

cup our

Preheat oven to 160C.

In a large bowl, mash bananaswith a fork until smooth.

Add peanut butter, peanuts,milk, vanilla and honey. Mix well.

Add remaining ingredients andstir until well combined.

Roll into little balls and place ona non-stick baking tray. Presstwice with a fork to atten.

Bake for 30-40 minutes or until

cooked through and golden.


42/48

Ju

stDiagnosed

Blood sugar (or bloodglucose): aim orbalance not too low(hypoglycemia), not toohigh (hyperglycemia). Thegolden number or blood

sugar readings is 7.0.

Diabetic diet: there isno specifc diabeticdiet, but all diabeticsshould eat lots o reshruit and vegetables,plenty o wholegrains,lean proteins, and aslittle sugar and refned /

ried / atty / junk ood aspossible. Everything inmoderation!

Family history playsa big role in diabetes,particularly Type 2diabetes. Your genesdetermine whether

or not you are at riskor diabetes.

HbA1c tests areimportant to have,every 3 to 6 months.They give you one numberor the past 3 months thatwill tell you how good(on average) your bloodsugar control has been.

Juice is a great pick-me-upor a low. Try to carry a small

juice box or some sweets onyou at all times, just in case.

Lifestyle plays a big role in

Type 2 diabetes. Changing theway you eat, how you exerciseand your daily stress levels canmake a big dierence to howwell you eel every day.

An A to Z of all

you need to knowif youve just beendiagnosed with

diabetes:

Always have your medicationhandy. No matter where you

are or what youre doing.

Carbohydrate countinglets people with diabetes

eat a varied diet. Eachcarbohydrate (which

includes dairy and ruitas well as starch and

sugars) has a specifcvalue that can be counted

to determine how muchinsulin to take.

Exercise every day,

or at least hal anhour. It doesnt haveto be difcult just

a walk around theblock will do.

Gestational diabetesoccurs when a

woman has highblood sugar levelsduring pregnancy.

Like Type 2 diabetes,it can oten be

controlled with dietand exercise.

Insulin needs to bekept cool keep spares

in the ridge. Insulin

can last or 30 days atroom temperature,but any longer than

that is not ideal.

Ketones are acids thatbuild up in the blood and

urine when your bodydoesnt have enough

insulin. They can lead to

a serious condition calledketoacidosis and rom thereto diabetic coma. I youre ingood control, you dont have

to worry about ketones.

42


43/48

JustD

iagn

osed

Meal plans are veryhelpul when you are frstdiagnosed because theygive you an idea o how youshould be eating. Ask yourdietician or a meal plan, or

simply use the recipes inthis magazine.

Obvious symptomso diabetes include:constant thirst, needingto urinate all the time,constant hunger,extreme tiredness andblurry vision.

Quitting is notan option with achronic condition.Just take it one dayat a time, have asupport group, andgive yoursel creditor trying.

Support is so importantor people with diabetes.Make sure you have a teamo people who can help youdeal with the condition, and

join a support group or theSweet Lie community sothat youre not alone.

Unless you take control oyour diabetes, it will takecontrol o you. Dont let itbecome the defning pointo your lie.

Wholegrains should be abig part o your diet. Theyllkeep you and your heart

healthy.

You are the most importantpart o your diabetes careprogramme. Treat yoursel well!

Never allow yoursel to eellike a patient. Youre going

to be diabetic or the resto your lie but i you look

ater yoursel, it will be along and happy lie.

Positive attitude: youlleel better i you have

a positive attitudetowards diabetes.Getting depressed

or angry wontmake it go away.

Regular check-upswith your doctor are

a must. You cantaord to ignore

any kind o illness,wound or inection.

Types of diabetes:Type 1, usually diagnosed

in young people and

treated with insulininjections immediately;

Type 2, known as aliestyle disease because

those at risk are otenoverweight and dont

eat a healthy diet; andgestational diabetes,

which occurs in pregnancy.

Vegetables are a diabeticsbest riend. Make sure you

eat resh veggies and someruit, every single day.

eXtra care should be takenany time you eel unwell.Dont push yoursel i you

dont eel 100%.

Zzzz Make sure you getenough sleep.

An A to Z of all

you need to knowif youve just beendiagnosed with

diabetes:

43


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When I rst got engaged, I spentsome time surveying the familythat I was marrying into. Both myhusbands parents seemed like lovelypeople I foolishly didnt think toquiz his dads second wife. My initialinteractions with my father-in-lawswife were very pleasant, in any case,her Eastern-Joburg accent seemed

quirky and she had a large, mumsygure that made me feel rightat home.

After their marriage, I was exposedto my (new) mom-in-law in her mostpure (or unpure) form. We arrivedat the house for a family dinner andhad to step over the weeks laundryon the kitchen oor (she wont letthe maid do it in case she steals thewashing powder). I heard a screechfrom upstairs (supposed to be agreeting) that I can only compare toa cross between a wolf howling anda child with a stomach bug. I tried tond a space to sit on the couch thatwas not covered in dog and cat hair(her numerous animals

are all at least 12 yearsold and rule the roost).And eventually my mom-in-law bustled out of herbedroom sportinga garishMickeyMouset-shirt; Im

very thankfulwere not goingout for dinner. Thelast time we went out,

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

When we visit and I have to walkthrough the fairy garden (no jokeshere), I know that Im just being

judgemental. But as the night wears

on, and we nd ourselves back onthe hair-covered couch, I have tohold myself back from spitting outmy coffee as she sits down and picksup her foot le, then begins to leher feet. Between the animal fur andskin ecks ying everywhere, I knowthat its time to go. As my husbandand I drive away, smiling pleasantlyout the car window, we both sigh.

And as we pull into the garage, hesends me an apologetic look andthen says the last word on thesubject for the night:If you ever do that to our children,you had better be living withsomeone else!

H

umo

ur

45

Leanne Cummings learns that theres a reasonmother-in-laws are the most feared family members.

Mother-in-law hellfre


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Other things maychange us, but we startand end with family.

Anthony Brandt

Las

tWo

rd


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GOING BEYOND

THE EXPECTED INDIABETES 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

61077/E


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