sweet life magazine issue 11

Issue 11Spring 2014

www.sweetlifemag.co.zaPLUS: how to support

your best friend

vasbyt issue!

Free!Take one

now

- fun ways to group exercise

- baked goodies- easy diabetes

management tools

- And more!

Also

community

Sweet Life’s

A real sense of

LIFE CAN BE SWEET, WITH DIABETES

SLM11_Cover.indd 1 2014/07/24 5:23 PM

Get your Accu-ChekConnect Meter from leading pharmacies

Get Connected. Get Living.Get Connected. Get Living.

Experience what’s possible.

To fi nd out more, visit www.accu-chekconnect.co.zaor call 080-Diabetes (Dial 080-34-22-38-37) toll free.

Ref: ACUST 140718

Don’t let your life be ruled by diabetes. Use the power of your smart phone and the web to manage your diabetes so that you can get on with the job of living your life.

• Transfer your blood glucose results wirelessly to the mobile app.• Get mobile and online reports of your blood glucose patterns.• Calculate how much insulin to take at mealtimes with the clinically proven Accu-Chek Bolus Advisor.¹• Share your diabetes data online with your healthcare professional.• Automatically send test results to loved ones.

Reference1 Ziegler R, Cavan DA, Cranston I, et al. Use of an Insulin Bolus Advisor Improves Glycemic Control in Multiple Daily Insulin Injection (MDI) Therapy Patients With Suboptimal Glycemic Control: First results from the ABACUS trial. Diabetes Care. 2013;36:3613-3619.

2338_Accu-Chek - Connect Consumer Ad_Sweetlife.indd 1 2014/07/25 10:47 AM

Welcom

eThe hardest thing about diabetes, for me, was understanding that no matter how hard I worked at it, it would never go away. This isn’t a challenge that can be overcome, a task that can be accomplished or a prize that can be won… This is forever.

03

Hi there!EDITORBridget McNulty

ART DIRECTORMark Peddle

PUBLISHERClaire Barnardo

ADVERTISING SALESTFWcc: Tessa Fenton-Wells

CONTRIBUTORSAndrea Jenkins, Caroline Gardner, Cheryl Meyer, Faaiza Paruk, Fiona Prins, Jeanne Berg, Kate Bristow, Leanne Tee, Lucia Viglietti, Nicole McCreedy, Rachel Lombard, Sarah Hall, Susan Erasmus.

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: 021 469 4714 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. Prizes are not transfer-able 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? Find your nearest Dis-Chem store on page 4.

But just because it’s a forever-condition doesn’t mean we should quit at it. The truth is that living a healthy life with diabetes means that the condition doesn’t get in the way of you doing anything you want to do – but not paying attention to diabetes means it will force you to sit up and take notice in the worst possible way. None of us want to suffer from complications, and if we look after ourselves and our blood sugar, eat the right way and exer-cise often, we won’t have to… But what about those days when it all seems too hard?

That’s what this issue is about – what to do when you want to quit at your diabetes, and how not to. Remember that you are never alone in this jour-ney: you have a community of other diabetics just waiting to connect with you, online or in person. Drop us a line if you have any questions ([email protected]) and don’t forget to join our Facebook page, Diabetic South Africans, where we hold weekly diabetes chats.

Even though diabetes won’t ever go away, we can live happy, healthy lives with it. Let’s all do that!

Until next time,

Bridget McNulty Editor

Diabetic South Africans

sweet_life_mag

SLM11_Eds_Letter_L.indd 1 2014/07/24 5:24 PM

Local pharmacies:Want to get Sweet Life in your area? Let us know where your local clinic or pharmacy is, and how to get hold of them, and we’ll send them free copies of Sweet Life. Email us on [email protected]

You can also read Sweet Life online at: www.sweetlifemag.co.za/magazine

Com

mun

ity

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Exciting news! SWEET LIFE AVAILABLE

AT ANY DIS-CHEM!

Sweet Life has a fantastic Panel of Experts who are all leaders in the field of diabetes. They give us advice on everything we publish so that you can be sure you’re only getting the very best information to help you live a happy, healthy life with diabetes.Here are the wonderful experts on our panel:

Sweet Life is now available at all Dis-Chem stores nationwide! Pick up your FREE copy of Sweet Life from any Dis-Chem store in South Africa, or from your local support group or pharmacy.

Find your nearest Dis-Chem store:

www.sweetlifemag.co.za/dischem

Dr. Zaheer Bayat MBBCh (Wits), FCP(SA), Cert Endo is a specialist physician and specialist endo-crinologist working in Gauteng. He is the chairman of SEMDSA: the Society for Endo-crinology, Metabo-lism and Diabetes of South Africa.

Meet our diabetic experts:

ENDOCRINOLOGISTS: PROFESSORS

Dr. Joel Dave MBChB PhD FCP Cert Endocrinology is a Senior Special-ist in the Division of Diabetic Medicine and Endocrinology at the University of Cape Town and Groote Schuur Hospital and in private practice in Cape Town.

Timothy Noakes MBChB, MD, DSc, FACSM, (hon) FFSEM (UK) is a Professor in the Discovery Health Chair of Exercise and Sports Science at the University of Cape Town. He is also co-founder with Morné du Plessis of the Sports Science Institute SA.

Wayne Derman MBChB BSc (Med)(Hons) PhD is the Director of the Chronic Disease Lifestyle Rehabilitation Pro-gramme based at the UCT Sports Science Institute of SA, where he is also Professor of Sport Science and Sports Medicine.

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Com

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DOCTORS

DIABETES EDUCATORS

DIETICIANS:

BIOKINETICISTSPODIATRISTS

SUPPORT GROUP EXPERT

OPHTHALMOLOGIST:

Dr. Claudine Lee is a family doctor (GP) with a passion for diabetes. She is based in Hilton, KwaZulu/Natal and also runs an insulin pump centre.

Jeannie Berg is the Chairperson of DESSA: the Diabetes Education Society of South Africa, and a registered pharmacist and diabetic educator.

Sarah Hall is a Reg-istered Biokineticist BSc (Med)(HONS) in Exercise Science (Biokinetics) UCT who works for Wellness in Motion in Parkmore.

Andy Blecher is a podiatrist in Cape Town and currently runs the Western Cape Diabetic Foot Clinic with a team of other specialists.

Cheryl Meyer is a registered dietician and member of the ADSA* who is pas-sionate about diabetes and works in private practice in Bryanston.

Dr. Neville Wel-lington has been a GP for 17 years and currently works at the Kenilworth Medicross. He has always had an interest in diabetes.

Fiona Prins has been working with diabetics for 16 years. She is chairperson of DESSA KZN and a registered diabetes specialist nurse.

Ilona Padayachee is a biokineticist in private practice in Port Elizabeth. She studied HMS (Human Move-ment Science) Hons Biokinetics at NMMU.

Anette Thompson M Tech Podiatry (UJ) and B Tech Podiatry (SA) is currently Chair-person of the Foot-wear Committee of the SA Podiatry Assoc.

Dr. Dale Harrison is an ophthalmologist in private practice in Cape Town, and a sessional consult-ant at Groote Schuur Hospital. His motto? Get your eyes checked annually.

Jenny Russell is Branch Manager of Diabetes South Africa Durban and is pas-sionate about educat-ing diabetics on how to lead a healthy lifestyle. She also holds the Community portfolio on the DESSA KZN committee.

Genevieve Jardine is a dietician based in Durban who is regis-tered with ADSA* and specialises in diseases of lifestyle, including diabetes.

Dr. Gabaza Ngob-eni is a GP based in Soweto. She runs Dr Gabaza’s Healing Centre, a division of the CDE, and does a lot of community work.

Kate Bristow is a qualified nursing sis-ter and certified diabe-tes educator who runs a Centre for Diabetes in Pietermaritzburg, KwaZulu/Natal.

Faaiza Paruk holds a Bsc Dietetics (Hons) from the University of the Western Cape and is a member of ADSA*. She specialises in diseases of lifestyle.

*ADSA = Association for Dietetics South Africa.

SLM11_Community_FA.indd 2 2014/07/24 5:24 PM

treatsAsk the expert:Cheryl Meyer

“Cheat”

A treat is something that tastes great, is normally high in fat and refined carbohydrate, and is eaten to either celebrate or make you feel better… But how do you have your treat and prevent it from totally messing up your blood sugar levels for the day?

Ask

the

Die

ticia

n

06

Try our delicious chocolate

birthday cake on page 34 for a real

treat!

From our community:

‘I know that as a diabetic I should always try and be good, but sometimes it’s hard… What can I snack on without feeling

too guilty about it (but that will also be a treat)?’ Charne Smith.

Treats are not forbidden, but they should not be too often or too big. It all comes down to self-control and portion control. The occasional block or two of chocolate should not mean disaster for your blood sugar: it’s when you eat the whole slab that things spiral out of control. Everything in moderation is the key. If you battle with cravings, you need

to understand that the last bite never tastes as good as the first bite. The feel good rush you get from the first bite of a treat starts to fade as you continue eating, but your blood sugar levels start to increase.

What does this mean? You only need a small amount to feel like you’ve had a treat. You don’t need the whole slab, packet, bowl or slice…

“The last bite never tastes as good as the first bite.”

SLM11_Ask_the_Dietician_L_FA.indd 1 2014/07/24 5:25 PM

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Ask the D

ietician

• Split a dessert with your partner. It might drive them nuts, but it will keep your blood sugar and weight down. Better yet, plan ahead and choose a light main course so that you can have a small dessert on those special evenings out.

• Choose biscuits and cakes that don’t have icing, or remove the icing and jam from cakes. Icing has twice the amount of sugar as the cake or biscuit.

• Choose a dessert like apple crumble (without the ice-cream or cream) or 2 small scoops of ice cream. Just remember to keep portions small.

• Spoil yourself with some good diabetic friendly ice-cream (low

fat/low sugar), lite custard and diabetic friendly puddings.

• Opt for small “bite” sized chocolates or chocolates with wafer inside (e.g. Kit Kat fingers).

• Dark chocolate with a high percentage of cocoa is better for you as it is higher in antioxidants. Dark chocolate is also bitter so people tend to eat less of it: usually a block or two is enough.

• Try snacking on salt and vinegar popcorn instead of crisps and you will keep your fat content low plus help with salt cravings. When going to the movies, choose a small popcorn and a diet drink.

How to cheat:

Remember: Spoiling yourself on the odd occasion is allowed. Always test your blood sugar levels to see how they react and you will learn to better control these situations.

SLM11_Ask_the_Dietician_L_FA.indd 2 2014/07/24 5:25 PM

Foot ulcers are the

most common reason for diabetics needing to go to hospital.

All diabetics know that foot care is really important, but do you know why? Preventing foot ulcers is an essential part of keeping your feet healthy. Here are some great tips from Smith & Nephew Woundwise.

10 fast facts about foot ulcers

Hea

lthy

Livi

ng

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Ask the expert:

“Diabetic foot ulcers are very serious and if left untreated can lead to amputation. Check your feet daily, wear the correct fitting shoes and have calluses removed regularly by a registered podiatrist, as calluses and corns are one of the most common causes of diabetic foot ulcers.”

Andy Blecher, PodiatristPIC

Foot ulcers are skin ulcers where the skin has broken down under the foot and you can see the tissue underneath it.

2 Diabetics are at greater risk of foot ulcers because high blood sugar for a long period of time can damage the nerves in the feet, which means you won’t be able to feel pain and might not notice a foot injury.

A diabetic foot ulcer can develop after even the smallest injury, like stepping on a little stone with bare feet. Ulcers are easily infected and can take weeks or even months to heal.

of people with diabetes may develop a foot ulcer.15%

More than half of all diabetic foot ulcers become infected.

6 Luckily, they are also easily prevented: by carefully controlling blood sugar levels to prevent nerve damage.

8It is very important to check the feet, including the areas between the toes, for cuts and sores – every day.

Keeping the feet clean and dry is essential – but do not soak them. 10

Be sure to have your feet checked once a year by a doctor or podiatrist.

SLM11_Healthy_Living_L.indd 1 2014/07/24 5:27 PM

Partner’s Corner“One of my best friends is a Type 1 diabetic and she often skips

taking her insulin to keep her weight down… I know this is going to cause her long-term damage, but I don’t know how to convince her to look after herself better. Any advice?” Sune Terblanche

Dear Sune,Teenagers are inclined to focus on one thing and not see the bigger picture. Your friend is most probably also feeling the peer pressure of other girls to be thin. Teenagers are sometimes just tired of medicine as well. They just decide to stop using insulin. Stopping insulin makes it easy to lose weight.

Without insulin, the body cannot break down sugars from food to use as energy. So it breaks down fat already stored and flushes out the excess sugar through the urine. This leads to weight loss, but it also causes nerve damage, damaged

eyesight, kidney damage and osteoporosis, amongst other things.

To be a good friend, you have to be honest about your feelings and her actions. That will open up direct lines of communication with her and help her talk to you about skipping insulin and how you can help her.

Try not to nag or police her, but use opportunities to point out to her what she is doing to herself. Reinforce the fact that you care about her and ask her how you can help. Remind her that she is brave enough to face the challenge that diabetes has brought into her life.

Ask the expert:

“She needs to know that beauty comes from within. Being a healthy teenager with diabetes is a much better option than being an un-healthy thin girl. Help your friend see herself for the beauty that she is.”

Jeanne Berg, Diabetes Educator

This is your space…

Par

tner

s

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SLM11_Partners_Corner_L_FA.indd 1 2014/07/24 5:28 PM

Keeping othersinspired WORDS: CLAIRE BARNARDO

PHOTOS: MARK PEDDLE

SLM11_Inspiring_FA.indd 1 2014/07/24 5:21 PM

What got you interested in diabetes at first?It all started whilst working in the vascular unit at Kingsbury Hospital. I realised that most people are not informed about managing diabetes after being diagnosed. So I became passionate in the control of potential complications of this disease if the patients become non-compliant. Kingsbury management identified my passion and allowed me to do the vascular course in London as it’s not offered here. On my return I did two presentations at the doctors academic meetings. At the time my husband had a myocardial infarction and had been diagnosed with hypertension and diabetes. The entire experience stimulated me to get involve with my community. Now my husband is one of the volunteers. I then started doing motivational talks at schools, groups, on radio and at our nursing college.

How did you start your community group? How big is it?I joined the Strandfontein Health Forum and offered to do the diabetes awareness events as there was no project as such. With the awareness held at the Strandfontein Clinic I handed out questionnaires and a suggestion box. It was the requests of the community to have a diabetic support group that started it.

What was it like to begin with?Preparation was hectic, sponsorship poor then and still now. It’s difficult getting equipment and requirements as well as a problem with the availability of a suitable venue.

What keeps you inspired?The positive attitude and enthusiasm of the volunteers, noticing the excitement and socialising of the attendees. When we take a break, people want to know when we will be starting again. The continuous support of ‘diabetes life’ (a diabetic clinic at Kingsbury hospital) under the management of endocrinologist Dr May, Dr Tracy van Rensburg and nurse educator Sr. Dee Ferguson (my mentor). Positive feedback from the doctors at the day hospitals where the clients attend keeps me going.

You were voted WCape’s Lead SA hero - how did this make you feel?Surprised, shocked, emotional, confused and thankful towards the responsible person for the recognition. I’m very proud of the team of dedicated volunteer attendees as I can’t do this alone. It’s a team effort – unity is strength.

What advice do you offer your support group members when they want to give up?To persevere, not to give up, not to give in, be compliant, to attend

Inspiring

11

We chatted to community inspiration Veronica Vember about how she changes lives one step at a time.


16

Insp

irin

g the support group regularly. We do individual counselling and have a communication box available for constructive comments and replies.

How do you make diabetes inspiring?Make the environment safe, easy accessibility, conducive, clean functional equipment and with competent staff creates a harmonious atmosphere. We vary programs, presentations, literature, topics, menus (soup in winter and tea and a snack for summer). We also combine our decision making with the volunteers.

What makes your life sweet?By carrying out our mission, vision and outcome.S - be sensitive towards allW - to warn people about the consequences of not being compliantE - to educate people regarding a healthy lifestyle and change of mind set.E - to be empathetic and empower people with knowledgeT - to be trained, to train others

Outcome:To ensure that all clients are well informed, have normal glucose levels reached and maintained.

12

I realised that most people are not informed about managing diabetes after being diagnosed.


Discreet bolus delivery, and still stepping out in style.

1 H.Zisser et al. Clinical performance of three bolus calculators in subjects with type 1 diabetes mellitus: A head-to-head comparison. Poster presented at the 46th EASD Meeting, Stockholm Sep.2010.

2 A.McDaniel et al. Differences in management of post-prandial hyperglycaemia by automated bolus calculators is due to distinct insulin on board algorithm. Poster presented at the 2nd international conference on Advanced Technologies & Treatments for Diabetes, Athens, Greece Feb. 2009. A237.

³” Andreas Buhr et el. Time delay to occlusion detection of insulin infusion pumps. Poster presented at the 5th International Conference on AdvancedTechnologies and Treatments for Diabetes Barcelona, Spain, February 2012”

Experience what’s possible.

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.zaRef: COMB 140124

For more information contact your Healthcare Professional

Experience what’s pos

The Accu-Chek® Combo system. For discreet bolus delivery without touching the pump.• By wireless two-way communication between the pump and meter• Supporting tighter control of post-prandial blood glucose values 1,2

• Sensitive occlusion detection provides additional safety 3

Operating your pump remotely with the meter means you don’t have to touch your pump to bolus or check the screen once it’s placed under clothes.

2343_Accu-Chek - Carbo & Cals Ad - Sweetlife.indd 1 2014/05/27 11:47 AM

Reduce saltfor your health

Your body needs only a small amount of salt to be healthy.

Om meer sout te eet as wat nodig is is ongesond omdat dit jou bloeddruk kan verhoog.

Eating more salt than you need can be unhealthy as it can increase your blood pressure.

Jou liggaam benodig slegs `n klein hoeveelheid sout om gesond te wees.

How to eat less saltHoe om minder sout te eet.• Don’t put salt on the table. Stop the habit

of adding salt to your food at the table. Moenie sout op die etenstafel sit nie.

Stop die gewoonte om aan tafel sout by kos te voeg.

• Start using less salt when you are cooking. Begin om minder sout te gebruik

terwyl jy kook. • Taste food while cooking before adding

salt, as it may not need it. Proe kos terwyl jy kook voordat jy sout by

sit, dit mag dalk nie nodig wees nie. • If you have already added salty

spices or a stock cube, you don’t need salt too.As jy reeds sout speserye of aftrekselblokkies begevoeg het, is sout nie nodig nie.

How much salt is too much? Hoeveel sout is te veel?• You should not eat more than 5g /

1 teaspoon of salt per day. Jy moet nie meer as 5g /1 teelepel

sout per dag eet nie.

www.westerncape.gov.za

SLM11_DOH_02.indd 1 2014/07/24 5:28 PM

15

Less salt saves lives:Minder sout red lewens:

7400 people per year in SA!

Lives saved by less salt in bread:Lewens gered deur minder sout in brood:

6400per year in SA

Use this instead of salt:Gebruik die eerder as sout:• Lemon juice or vinegar• Herbs: basil, sage, origanum, parsley, rosemary• Spices: curry powder, paprika or pepper• Garlic, ginger, chilli and onions• Add peppers, mushroom, tomatoes to meat

Foods prepared at home from fresh ingredients

Fruit and vegetables (fresh, frozen & dried)

Unsalted nuts and seeds

Beans, lentils & peas

Mealie meal

Pasta and rice

Plain popcorn

Oats

Fresh fish

Fresh chicken & meat

Eggs

Yoghurt & maas

Plain cottage cheese

Vinegar or lemon juice

Spices & herbs (dried & fresh)

Salted nuts

Cakes, pastries & biscuits

Table sauces (tomato sauce / mustard)

Salad dressings

Mayonnaise

Convenience meals

Burgers & pies

Soft tub margarine

Paté & hummus

Look for lower salt options for these foods:

Bread & bread products

Breakfast cereals

Baked beans

Peanut butter

Tinned fish

All types of salt

Seasoning salts like barbeque or chicken spice

Stock cubes, gravy & soup powders

Take-away foods, pizza & crumbed meat or chicken

Crisps

Salty spreads

Worcestershire & soya sauce

Processed meats like polo-nies, viennas, salami, ham, sausages & boerewors

Cured meat & fish like bacon, biltong, bokoms, anchovies, corned beef & pickled tongue

Cheese, butter & hard margarine

Instant noodles

Olive & pickles

Foods low in saltEat more often

Moderate salt foodsEat sometimes

Foods high in saltEat less often

Source: National DoH, Heart and Stroke Foundation SA (www.heartfoundation.co.za)

1. Lemon: add a squeeze of lemon/acidic fruit to bring out flavour

2. Own stock: keep juices from cooked food to use3. Herbs: add herbs to create flavour4. Basics: cook with garlic and onion for starters5. Balsamic vinegar: really wakes up food flavours

Top tips for flavouring food

SLM11_DOH_02.indd 2 2014/07/24 5:28 PM

An important part of managing your diabetes is exercise. But you don’t have to do it alone. Find a group in your community and you’ll soon be inspired. We chatted to Beverley Wilcox, Health Promotion Officer, who runs an exercise group at the Lotus River CHC.

When do the group meet? We meet every Monday and Wednesday from 9-10am.

How did this start? We started with a Lifestyle Intervention Group for chronic diseases 5 years ago. There were 10 members that had to answer ‘where do

you see yourself in 5 year’s time?’ and how they would personally take small steps towards changing habits. Many of them said it felt climbing a mountain. But together we took it one step at a time.

What exercise do you do? We do aerobic exercises and if it’s rainy then we do mat exercises indoors.

What is the diabetic program? We’ve just started a new diabetic group with a similar technique. It’s very effective and I can see how people make changes towards a healthier lifestyle.

Keeping fit - Lotus River CHC

- Content is easier to read- Our food is simpler- Focus on diabetic feet - Added portion sizes.

Coming up we will be looking at diabetes and...- HIV/AIDS- Alcohol use - Pregnancy - Sexual health.

Reader feedbackThank you for telling us what you think of our magazine. Here’s what we’ve done this issue to make sure it’s what you want.

SLM11_DOH_02.indd 3 2014/07/24 5:28 PM

When were you diagnosed with diabetes? Last year, in 2013.

How has diabetes changed your life? I had to change my eating habits and I had to start exercising. I had never exercised before and I was overweight. But within a year I had lost 16kg and I realised what a blessing it had been that I had started to live a healthier lifestyle.

What did you know about diabetes before you were diagnosed? I knew nothing at all, it had never been in our family and so it was not something I had ever taken time to think about. I was shocked!

Where did you get your information about diabetes? From my doctor and from the hospital. I spoke to a girl here at the hospital and she explained what diabetes is, how it will affect me and how it came to be in my body. I also attend a support group.

What was the most difficult challenge? The diet. I use to love sugar and salt. I would eat very large portions of food with

plenty salt, drink no water and would eat at least two chocolates before bed every night - changing these habits has been difficult for me.

How has adapting your diet and exercise changed the way you feel?Losing so much weight has really changed my life. I feel great now. A few months ago, I couldn’t even tie my own shoelaces without a chair or some kind of support, but now I do so with ease. I’m not sure I would be alive today without my diagnosis.

Have there been any implications since you were diagnosed? No not really. The change in diet has been to include more veggies and eat less meat and starch. I use to eat both rice and potatoes but now I will choose to have either or.

What’s the best advice you could give to diabetics at your age?That exercise is the most important. For me that is my priority. I exercise at least 3 times a week. At my age it can make an enormous difference in a person’s life, and it has become extremely important to me.

Community Focus questions:

Name: Garret Coetzee Age: 64 Diabetes: Type 2

Clinic: Woodstock Day Hospital

17www.westerncape.gov.za

SLM11_DOH_02.indd 4 2014/07/24 5:28 PM

Become an expert on diabetesGather as much information

as you can on diabetes and how it affects your body. Make sure that your information is from a respected source, based on accurate scientific evidence. Ask your doctor to direct you to relevant books or websites.

Understand the role that insulin plays in transporting glucose in the bloodstream to your muscles. This will help you to better know what impact foods such as carbohydrates or sugar will have on your blood glucose levels and how much insulin your body may need. With this knowledge, it does become easier to plan ahead and predict – to a degree – how your body will react.

Learn to live with diabetesIt is common to feel

Life

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1

Easy diabetes management toolsMaking choices and decisions every day about life with diabetes can be tough... But luckily there are solutions to make it much easier. We’ve rounded up a few of our favourite tools for you to choose from.

overwhelmed, angry or sad when you’re living with diabetes. You may know the steps you need to take to stay healthy, but have trouble sticking with your plan over time. Try to make peace with your diagnosis and take control of your situation: eat well, exercise often and go for regular check-ups.

Find ways to cope with stress and other factors

Heat, sickness, exercise, your menstrual cycle and stress are all factors that need to be considered when managing your treatment. Recognise and address these factors as they arise. Stress, for example, can raise your blood glucose levels, so in times of stress you may have to monitor your blood sugar more often.

Be prepared and have a systemIf you inject insulin, ensure

Each of us is different, so the methods and tools we choose to manage our diabetes need to be different too. The trick is to find solutions for self-management that work for you every day.

Ask the expert:

“Adapt your lifestyle and diabetes care to achieve good diabetes control and a good quality of life. This can definitely be done – try to include a multi-disciplinary team in your care to ensure balance in all areas.”

Dr Joel Dave, endocrinologist

Here are some ideas to get you started:

2

3

4

SLM11_Lifestyle_L_FA.indd 1 2014/07/24 5:29 PM

that you have a supply readily available on hand for when you need to take it. Plan ahead by storing pens at work and at home, remembering to keep them cool. Create a system that works for you and helps you to remember when to inject yourself. A missed injection can cause knock-on unwellness when you try to make up for it later.

Useful guides

Lifestyle

19

Mobile appsThere are a number of apps available for you to use on your phone:

• Glucose Buddy stores the data you need to manage diabetes without a lot of hassle. You can input your

blood glucose numbers, insulin dosages and how many carbs you eat at each meal.

• Diabetes Buddy helps you manage your diabetes by tracking the factors

Count your carbohydratesCarbohydrate counting is

helpful as it allows you to figure out more accurately how much insulin to give yourself before a meal to keep your blood sugar under control. Get into the habit of reading labels on the foods that you eat, as it will teach you to better estimate quantities, which can help you to be more accurate.

5

Buy The South African Glycemic Index and Load Guide on the GI Foundation website. The 2013 edition sells for R130.Get your hands on a local cookbook with diabetes-friendly recipes. Look out for Diabetes and Insulin Resistance and South African Cookbook for Diabetes on Kalahari.comBuy Your Journey with Diabetes by Sweet Life dietician Genevieve Jardine. The book costs R140 including postage – find out more on www.nutri-life.co.za

The Accu-Chek® 360° View 3-day profile is an easy-to-use tool that helps you and your doctor see how well your blood sugar is under control. You can see the effect of your meals on your blood sugar, and how well your diabetes medication is working. All it takes is 3 days of testing 7 times a day… Try it now! Download your free profile at www.accu-chek.co.za

Accu-Chek® 360° View 3-day profile tool

INSULIN NAME DOSE (UNITS) SHOTS/DAY

PATIENT PHONE

What did you learn from doing this analysis of your blood glucose results?

Bring this form and your Accu-Chek blood glucose monitoring

system to your next healthcare professional appointment.

** American College of Endocrinology Consensus Statement on Guidelines for Glycemic Control. 2002.

ORAL DIABETES MEDICATIONS DOSE TIMES/DAY

PATIENT NAME

Get the Accu-Chek 360˚ Diabetes

Management app. now!

Scan the QR code to

download the app from:

2069_Accu-Chek - Tool - Artwork Update.indd 3

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that influence your blood sugar levels, monitoring the fluctuations, planning ahead and making it easy for you to share your data with your doctor.

• ACCU-CHEK® 360° diabetes management app provides easy tracking of your diabetes data. A choice

of graphic reports helps you identify trends and patterns in your blood sugar levels to support better management of your diabetes.

SLM11_Lifestyle_L_FA.indd 2 2014/07/24 5:29 PM

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healthcare, with expert advice offered by our experiencedspecialist staff in thesedepartments.

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Customer Careline 0860 347 [email protected]

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Wor

k It O

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Gather the groupStruggling to get started on a fitness routine? Maybe you need to try exercising in a group… It’s far more fun, and just as good for you!

Boot camp

While you can pay a lot to attend official boot camp classes, you can also set up your own boot camp with a few friends. Decide what areas of the body you specifically want to work and set out a four-week exercise programme. You might want to include things like sit-ups, push-ups, jogging around a track or on the spot, doing star jumps, short sprints, skipping and lifting weights. Just make sure everyone is in agreement with what the session looks like – and don’t leave anyone behind!

There’s something about pounding the pavement on your own that is just no fun… Swimming lengths can also be lonely, and so can going to the gym. But who said getting fit had to be a solo exercise? Here are some of our favourite ways to get active with your friends and family members.

Walking group

All you need is a pair of walking shoes and an adventurous spirit and you can start a walking group. Decide on a route that you want to follow, and start slowly – just a kilometre or two will do. It’s a good idea to have a goal in mind so that you can work up to longer distances. How about 10km by the end of the year?

5-a-side soccer

Finding enough people for a full soccer team might be a challenge, but 5-a-side soccer only needs ten people to play the whole game, and ensures that everyone gets a real work-out. You can play on any field or in a garden (because there are fewer players, you need less space) and the game doesn’t last as long – generally an hour in total. P

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Frequency: Aim to exercise for 3 to 5 days a week.If you are a beginner try not to overdo it, start off slowly and progress to longer and faster walks.

Intensity: This is very important in any exercise programme.Walking at the correct speed can make a huge difference to how effective the exercise is.

Time: Start slow and build up your time.A beginner walker should start out at 10 to 12 minutes, including 5 minutes warm-up. Then increase it to 20 minutes by adding 2 minutes to the walk every week.

Type: Choose the type or kind of activity that you enjoy.It’s always easier to stick to something you like doing!

Frequency Intensity Time Type

23

Work it O

utAsk the expert:Ilona Padayachee, Biokineticist

The FITT principle is very helpful to keep in mind with walking:

Meet the Athlone Walking Group:

Want to know how other diabetics are doing it? In Athlone in the Western Cape there’s a walking group that’s taking the streets by storm. Who started it? Mercia Valentine, a diabetic for over 33 years, came up

with the idea after a Diabetic 101 support group meeting in 2012. Harriet Stewart now manages the walking group.

When do they walk? Every Monday and Wednesday morning: 9am in

summer and 10am in winter.Where do they walk? They

follow a very structured walk from Athlone


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Diabetic foot care tips:No matter how much fun you’re having getting fit, don’t forget to look after your feet! As a diabetic, foot care is really important. Bad circulation in the feet and legs, often noticed as leg pain and leg cramps, is one of the problems facing diabetics, and can lead to chronic ulcers, numbness and even gangrene. Daily care for the feet is essential.

Here are some great tips:

• Exercise and regular movement is good for circulation.

• If possible, raise your feet when you’re sitting down.

• Check your feet every day for swelling, marks and red spots.

• Check your feet for ‘cold areas’ (a sign of poor circulation)

• Check your feet for ‘hot areas’ (a sign of infection)

• Dry your feet well after bathing, showering or swimming

• Apply a good natural cream to the feet every day

• Wear comfortable shoes that do not pinch the feet or toes

• Keep toenails trimmed and file sharp edges

Meet Patrick Holford!For anyone looking for motivation to get healthy, active and eating properly, Patrick Holford is the man you want to meet.

Author of Say No To Diabetes: 10 healthy ways to prevent or reverse diabetes; Good Medicine: Safe natural ways to solve over 75 common health problems and Burn Fat Fast: The alternate-day low GL diet plan, Patrick Holford is doing a South African tour from the 10th to the 19th October 2014.

Book one of his talks in Johannesburg, Pretoria, Durban, Pietermaritzburg or Cape Town on Computicket, or visit www.holforddirect.co.za for more information.

Simply email [email protected] or write to us on PO Box 12651, Mill St,

8010 with your full contact details and what kind of diabetes you have.

Pharmacy down Klipfontein Road towards the Red Cross Children’s Hospital and back again, sometimes extending their walk to Rondebosch Common.How long do they walk for? About two hours, at a medium pace so that everyone can stick together. What do they love about it? The walkers are very supportive and during their walks they will discuss diabetic matters like blood sugar levels and diet tips. The walks are relaxing and enjoyable, and the group of 28 walkers have become a close-knit family through walking.

WIN!A copy of Good

Medicine or Burn Fat Fast.


Preventing & Managing Peripheral Neuropathy in Diabetics

Peripheral neuropathy is nerve damage caused by chronically high blood sugar and diabetes. It leads to numbness, loss of sensation, and often pain in your feet, legs or hands.

The key to prevention and managing Peripheral Neuropathy is to effectively manage your diabetes.

BalancePracticing balance and increasing the difficulty of certain tasks is beneficial for those with peripheral neuropathy caused by diabetes. Improved balance also allows one to exercise. Practice balancing on one leg, getting in and out of a chair slowly and unassisted, standing on tippy toes (and extending the time) and walking a fictitious tight rope are all good balance exercises to practice and repeat as often as possible.

Exercise Exercise greatly improves the condition so it is important to introduce it into daily life. Start slowly to overcome fear and to build up strength gradually. Also choose low impact exercises which improve balance and relaxation.

Foot CareCaring for your feet is one of the most important aspects in preventing and managing peripheral neuropathy. Ensure you wear a pair of good-fitting shoes to avoid foot problems such as cuts, abrasions, and/or blisters. Check your feet every day and apply a good natural cream such as Recharge your FEET designed specifically for Diabetic Feet, which

a) increases circulation b) moisturises and

hydrates the feet Recharge your FEET is the only Herbal Foot Cream that is specially formulated for Diabetic Feet.

ADVERTORIAL

Recharge DIABETICARE, a vitamin, mineral and herbal supplement, takes care of the unique nutrient requirements of diabetics thus promoting wellbeing and assisting with the symptoms associated with diabetes For more information on Recharge your FEET and Recharge DIABETICARE visit www.rechargeyourlife.co.za, Phone 0861 477 915 or email [email protected]

Recharge_SLM11_FA.indd 1 2014/07/25 12:34 PM

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Inspired by you

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FOOD EDITOR: CAROLINE GARDNER

PHOTOS: MARK PEDDLE

BakedIs there anything more comforting than the smell of something freshly baked coming out of the oven? Just because you’re diabetic doesn’t mean you have to deny yourself baked treats… Here are our healthy takes on some old favourites.

treats

SLM11_Good_Food_FA.indd 1 2014/07/24 5:31 PM

4g

protein

532kJ

energy

16g 106mg

carb sodium

6g 3g

fat fibre

per portion

High fibre rusks

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breakfast

Inspired by you

500g wholewheat flour1t salt1t baking powder¹⁄³ cup brown sugar1 cup oats1½ cups bran flakes

1 cup sunflower seeds½ cup pumpkin seeds1 cup chopped almonds1 egg2 cups low-fat buttermilk¹⁄³ cup butter

method:Sieve flour, salt and baking powder, add all the other dry ingredients and mix.Beat egg and buttermilk, melt butter and add to the dry mix.Mix well.Spoon into a large deep baking dish.Bake at 180°C for 45–60 mins.Cool completely and then cut into rusks.Dry on baking sheets in a cool oven (80°C) overnight.

Foodie

R53average cost:makes: 40

28

Health hotline0800 11 22 88 [email protected]


method:Mix yoghurt, milk, sugar and oil in a small mixing bowl.Mix in remaining ingredients and knead for about 10-15 mins or until soft and smooth.Shape dough into equally sized rolls, about 16. Place in lightly greased muffin pans or on a baking sheet. Cover the rolls with a damp dish-towel or cloth and leave to double in size, about 30-40 mins. Bake at 180°C for 15-20 mins or until golden brown.Serve warm, sliced in half, with scrambled egg and sliced tomato.

½ cup low-fat plain yoghurt¼ cup low-fat milk1T sugar2T canola oil1 egg 1½ cups bread flour1 cup wholewheat flour½ cup oats¹⁄³ cup pumpkin seeds, toasted and chopped1t salt1½t active dry yeast

Homemade wholewheat and oat rolls

5g562kJ 20g 158mg

carb sodium

4g 2g

fibre

per portion

proteinenergy fat

25

Budget


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method:

Inspired by you

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3 large tomatoes, chopped in chunks250g baby potatoes, cooked and sliced3T olive oil2 garlic clove, crushed1½ large onions, peeled

and sliced thinly2t chopped thymeSalt and milled pepper½ packet baby marrows, thinly sliced¼ cup chopped parsley 6 eggs

Baked Spanish tortilla with tomato relish

method:Heat 1T olive oil in a pan and gently fry ½ a finely chopped onion until soft.Add tomatoes, 1 crushed garlic clove, salt and pepper and a splash of chicken or vegetable stock and simmer on a low heat for about 10-15 mins until

cooked through – this is your relish.Heat 2T oil in an ovenproof frying pan.

Add onions, thyme and seasoning and cook gently for 10 minutes.

Add the potatoes and baby marrow, cover and cook for

a further 5-10 mins.Beat the eggs and parsley together and season to taste with salt and pepper. Pour the egg mixture over the vegetables, cover pan and let the

tortilla cook through for 5-10 mins.

Place the pan under a pre-heated grill for 5 minutes or

until golden brown. Slide omelette out onto a large

plate, slice and serve with tomato relish.

9g

protein

722kJ

energy

9g 127mg

carb sodium

12g 2g

fat fibreper portion

Budget

R26average cost:serves: 6

lunch


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Mini baked tuna quiches

8g

protein

722kJ

energy

12g 265mg

carb sodium

11g 2g

fat fibre

per portion

method:Combine all crust ingredients and mix with a fork. Use your hands to finish the mixing and then divide into small balls. Press into greased muffin tray or mini quiche tins and pinch the top (with your finger or a fork).Mix the milk, eggs and seasoning together and set aside. Mix the tuna, tomatoes and cheese and fill the pastry-lined muffin cups.Divide the egg mix between the crusts and bake at 180°C for 20-30 mins or until egg has set. Serve each quiche with a large side salad.

Foodie


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Crust:1½ cups wholewheat flour 1t finely chopped rosemary½ cup melted butter ½t salt2t low-fat milk

Filling:½ cup low-fat milk 4 eggs, beatenSalt and milled pepper Dash cayenne pepper (optional)1 can tuna in brine, drained250g baby tomatoes, halved¼ cup grated low-fat mozzarella cheese


Homemade wholewheat pizza dinner

Inspired by you

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Budget


19g

protein

1378kJ

energy

48g 663mg

carb sodium

7g 5g

fat fibre

per portion


Base:1 packet instant dry yeast1¼ cups lukewarm water1½ cups wholewheat flour2 cups flour2t sugar 1T olive oil½t salt

Topping:1 cup tomato relish (from tortilla recipe)300g spinach, finely shredded1t olive oil1 crushed garlic cloveSalt and milled pepperA little chilli (optional)250g mushrooms, sliced

½ cup ham, finely sliced2 cups low-fat cheddar, gratedA pinch of dried oreganum

method: Mix yeast and water. Then mix yeast with flours, sugar, oil and salt.Knead dough for 10 minutes until smooth and elastic. Place in a large oiled bowl, cover with plastic wrap and let rise in a warm place for 45 minutes (or until doubled).Punch down dough, transfer to a floured board and knead briefly.Divide into 4 portions and place, covered, in the fridge for at least 2 hours (or overnight). Bring dough to room temperature, then roll and stretch each piece into a 7 to 8 inch circle. Preheat oven and pizza pan to 22O°C.Cook spinach with olive oil, garlic and seasoning. Divide and spoon spinach and sliced mushrooms onto pizza bases with ham.Divide cheese between the pizzas, add oreganum and bake for 8-10 mins or until cooked through and golden.Want more pizza topping ideas? Go to www.sweetlifemag.co.za/community

½ pizza = 1 serving!


200g sliced peppers2 garlic cloves, crushed200g lean minced beef100g red lentils2t dried oreganum, plus extra for sprinkling1 tin tomato puree1 aubergine, sliced into 1½ cm rounds4 tomatoes, sliced into 1cm rounds2t olive oil¹⁄³ cup low-fat cheddar, finely grated1 cup low-fat Greek yoghurtGrated nutmeg

Lekker ‘lasagna’

Cook the peppers gently in a large non-stick pan for about 5 mins, then add the garlic and cook for 1 min moreAdd the beef, breaking up with a fork, and cook until brown. Tip in the lentils, half the oreganum, the tomato puree and a splash of water. Simmer for 15-20 mins until the lentils are tender, adding more water if you need to.Meanwhile, heat the grill. Arrange the aubergine and tomato slices on a non-stick baking tray and brush with the oil. Sprinkle with the remaining oreganum and some seasoning, then grill for 5-6 mins each side.Spoon half the beef mixture into an ovenproof dish, and top with half the sliced aubergine and tomato, then repeat. Spoon over the yoghurt topping and sprinkle with cheese, oreganum, and nutmeg. Grill for 6-10 mins or until bubbling. Serve with a large green salad.

Foodie


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22g

protein

968kJ

energy

157mg

carb sodium

6g 8g

fat fibre

per portion27g


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2 cups wholewheat flour2/3 cup cocoa powder2t baking powder½t bicarb½t salt100ml butter, room temperature1/3 cup sugar3 eggs1t vanilla essence

2 ripe, medium bananas, mashed 1 cup low-fat buttermilk

Icing:¹⁄³ cup cocoa2t sugar3T water1/3 cup low-fat cream cheese

Chocolate banana birthday cake

Foodie?


method:Preheat oven to 180°C and grease a 22cm ring pan.Sift together the flour, cocoa powder, baking powder, bicarb and salt.Cream together butter and sugar until light. Beat in the eggs one by one, then beat in the vanilla essence and bananas.Add half of the flour mixture to the butter mix and stir to combine. Add in the buttermilk, followed by the rest of the flour.Pour batter into prepared pan, and bake for 40-50 mins, or until the top springs back when lightly pressed.Allow cake to cool completely before turning out.Melt cocoa, sugar and water together in a pan, leave to cool and fold through cream cheese. Spread onto cake and serve. Enjoy your birthday treat!

Inspired by you

34


6g

protein

1074kJ

energy

37g 293mg

carb sodium

10g 3g

fat fibre

per portion

dessert


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Increase your intake of vegetables and fruit Eating a diet that is rich in a variety of fruits and vegetables can help to lower your risk of coronary heart disease.

Eat more legumes Beans, peas and lentils contain a

valuable source of soluble fibre, which can effectively lower

blood cholesterol levels.

Limit your saturated fat intakeFollow a diet which is generally low in fat, and avoid animal fats

wherever possible.

Increase your intake of unsaturated fats Replacing saturated fats with unsaturated fats has been shown to decrease your risk of heart disease. Examples include: avocados, olives, olive oil, canola oil, peanut butter, peanut oil and nuts such as almonds, cashews and macadamias.

Limit your intake of trans-fatty acids Trans fatty acids are found in many convenience foods

such as pastries, pies, salty crackers, sweet biscuits and many fast foods.

Increase your intake of essential fatty acids (omega 3) Try to eat at least 3 servings of fatty fish per week such as sardines, pilchards, mackerel, anchovies, salmon or mackerel.

Increase your intake of whole grain cereals Whole grains will assist in optimising blood sugar control, which helps to maintain healthy arteries and supports weight management.

Consult a registered dietitian Consulting a registered dietitian is the best strategy to lower your cholesterol

levels and/or body fat. Contact the Association for Dietetics

(ADSA) www.adsa.org.za for a dietitian in your area.

September is National Heart Awareness Month!

We consulted with Pick n Pay’s registered dietitian to compile these top tips for heart health:

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian, Leanne Tee, to provide food and nutrition-related advice to the public.

For your nutrition and health-related queries, contact Leanne>> [email protected]>> Toll free on 0800 11 22 88

Heart M

onth

SLM11_PNP_01.indd 1 2014/07/24 5:32 PM

• Bacteria-proof• Waterproof• Easy to remove• Allows skin to breathe• Long wear time• Hypoallergenic

For Cuts, Grazes & Stitches

THERE IS NO COMPROMISE WHEN IT COMES TO A LOVED ONE

Logon to: www.woundwise.co.za for more information.

THE

PRO

FE

SSIONAL’S CHOICE

V12OPS.01

Kids

37

Just for kids! Word search:Be a diabetic detective and find the 8 hidden words. They can be backwards, forwards, up and down or diagonally… Can you find all (ten?)

ANSWERS: spring / alive / outdoors / exercise / fun / green / sprout / new

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Download this colouring in

picture at:

www.sweetlifemag.co.za/kids

Grab your crayons & start colouring!

1

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5

5things to do outside:

climb trees

run around

picnic

garden

do handstands

SLM11_Kids_L_FA.indd 1 2014/07/24 5:33 PM

Last

Wor

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“With the new day comes new strength and new thoughts.”Eleanor Roosevelt

Survival can be summed up in

three words - never give up. That’s the

heart of it really. Just keep trying.

Bear Grylls

Last

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SLM11_Last_Word.indd 1 2014/07/24 5:33 PM

Sweetlife A5_Layout 1 2014/07/16 11:37 AM Page 1

sweet life magazine issue 11

Documents

diabetes data

diabetes dial

diabetes care

free copy of sweet life

healthy life

insulin bolus advisor

blood glucose results

proven accuchek bolus