Life can be sWeet, With diabetes

Winter 2012

Issue 03

life and diabetes

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

Family

Free!
Sign up now.

Pg.5

www.sweetlifemag.co.za

With Accu-Chek Support, youre Home Sweet Home.

www.diabetes.co.za

Support
Your diabetes management can be quite a lonely journey. But isnt it nice to know that with Accu-Chek Support theres a place you can go to that doesnt judge and respects your individuality. So visit the Accu-Chek website for up-to-date topics and discussions, recipes and technologies. Know your options and take control of your health. Accu-Chek Support - its all about you!

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

Experience whats possible.

Ref: SUP110423 ACCU-CHEK and ACCU-CHEK PERFORMA NANO are trademarks of Roche. Roche Diagnostics

Hello!
The third issue of Sweet Life is here and I cant wait for you to read it.
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 chronic 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 to share your life with: those who help you live with diabetes, who understand that some days are a little harder than others, and are there for you no matter what. We want to be part of that family. This issue has some fabulous features for you to look forward to - our cover story is all about brave and wonderful mom Celeste Smith and her journey with gestational diabetes, and as always our Panel of Experts has made sure that all the information we share with you is 100% what you need to know. We are so happy to have you as part of the Sweet Life community, and cant wait to see more of you. Together, we can all figure out the best ways to live a happy, healthy, sweet life with diabetes! I have to say, Im excited about the journey... Are you? Until next time,
EDITOR
Bridget McNulty

Welcome

ART DIRECTOR
Mark 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: tessa@tfwcc.net

EDITORIAL ENQUIRIES
PO Box 12651, Mill St, 8010. Tel: 021 424 7470. Email: info@sweetlifemag.co.za

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

COMPETITION RULES Bridget McNulty Editor

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

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.
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.

03

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MY

CY CMY

Want to get your own copy of Sweet Life, chat to other diabetics online, ask questions and offer advice? Join our community today!
Get answers to all your questions about diabetes (and more!) by joining our community, and get our FREE magazine four times a year. Just send your full name and postal address to:
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Join the Sweet Life community!

LifE can bE sWEEt, With diabEtEs

Winter 2012

Issue 03

life and diabetes

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

Family

Free!
Sign up now.

Pg.5

www.sweetlifemag.co.za

www.sweetlifemag.co.za www.sweetlife.mobi

Email SMS

hello@sweetlifemag.co.za 076 108 2838

Diabetic South Africans

PO Box 12651, Mill St, 8010, Western Cape

Meet some of our experts:

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

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.

Timothy Noakes MBChB,

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

Dr. Gabaza Ngobeni is a

Lyn Starck is a

registered nurse and Diabetes Nurse Educator specialising in paediatrics and adolescents. She has worked at the Red Cross Childrens Hospital since 1981.

Faaiza Paruk

Andy Blecher

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

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

an MTech Podiatry (UJ) and BTech Podiatry (SA) and is Chairperson of the Footwear Committee of the SA Podiatry Association.

Anette Thompson has

Wayne Derman Lara Wiese

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

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

Dr. Dale Harrison

Ruth Scott

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

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

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

Community
05

Questions from our blog

www.sweetlifemag.co.za/community
Good morning, I am in urgent need of assistance to help me get my diabetes / blood sugar levels in control and Im actually almost on the brink of losing it Im struggling with sky high sugar levels and very low sugar levels, but its never between 4 and 6, its either lower, very low, or very-very high!I dont know what to do anymore Please give me some advice. I am 28 years old, and have been diabetic since I was 9 years old. Please help!
Vasti

REPLIES
Krish
Do not give up. If you are in a position to visit a Provincial Hospital do so. I want you to see a doctor please, for expert advice, as you need to undergo tests. Dear Vasti Sorry to hear that you are struggling with your diabetes. It is difficult to know how to help unless I have some information about types, doses and frequency of injections as well as some glucose values. You need to test and establish a pattern as to when the problems occur and in relation to what. Blood sugars that swing up and down cause more problems than those that are more stable. I suggest you establish a testing profile and then post again. Regards Lyn Hi Vasti, I have been a diabetic for 9 years as well and I am also 28 years old. You need to take a look at your diet and your lifestyle. From your email you sound like you are under a lot of stress and that is not helping your diabetes. With your sugar levels being so out of control your moods get affected badly. So strange how sugar levels have this effect on us but very true. You need to eliminate as much stress from your life as you can. You can get back to where you need to be as long as you take the necessary day by day steps. Your eating is very very very important and if you can try to exercise you must. When I was first diagnosed mine used to sit in the 30s, NOT GOOD! But now I am between 5-8 most days. I know that there are days when it is hard to keep your sugar levels under control but YOU CAN DO IT! Please let me know if I can help with anything! Thanks, Angela

Lyn

Angela

Q&A
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Answers on Facebook
Do you take vitamins?

Q&A

www.facebook.com/DiabeticSouthAfricans
If so, which ones? One of our community members isnt sure which vitamins she should be taking along with all her other medication...
I would also like to know which medical aids pay for diabetic vitamins. My friend uses Diabion and a colleague uses Diabecinn. 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 have had very successful results.
Cecile

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

Whats the secret to a happy life with diabetes?

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

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

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

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

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

Have a question of your own? Come and join the discussion today!
07

Have a question for our dietician?

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

Ask the Dietician

I would like to understand the nutritional information printed on food labels Im new at it all and dont know what I should and shouldnt be looking for.
Lynnette Hitchcock

Per 100g

Per 40g
single serving

from our community:

What does this food label mean?

Jungle Energy Bar (Yoghurt)

Energy 1901kJ Protein 6,1g Glycaemic Carbohydrate 62,5g of which total sugar 17,4g Total fat 18,8g of which Saturated fat 8,3g Dietary Fibre 4,9g Total Sodium 153mg

760kJ 2,4g 25,0g 7,0g 7,5g 3,3g 2,0g 61mg

Lets look at an example:

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

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

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

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

08

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

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

Ask the Dietician

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

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

So how does the energy bar score?

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

Ask the expert:

Genevieve Jardine
Food labels arent the simple list of ingredients they used to be: theyve become difficult to understand. There have also been big increases in nutritional claims like lite, sugar free, high fibre and reduced kilojoules. Luckily, the new food labelling regulations will get rid of any misleading claims. This leaves us with the responsibility to interpret the information for ourselves. Now you know how to do it!

09

Partners Corner
This is your space

ne of my children has diabetes, the other doesnt. How do I make changes that the whole family can adopt so that my daughter doesnt feel like shes making our lives more difficult because of diabetes?

Fatima Richards

Partners

Dear Fatima, The emotions that parents deal with when a child is diagnosed with diabetes are the same as any serious medical condition. Confusion, shock, denial, sadness, anger, fear and guilt are some of these emotions. Unfortunately, guilt is a feeling common to many family members, the patient as well as the parents. I believe that guilt is one of the most destructive negative emotions it drains you so that you cant focus on more important things. Getting the whole family to deal with these feelings openly at the time of diagnosis helps with long term adjustment. As you all learn to live with diabetes, youll become

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

How to help the whole family adjust to diabetes:

Keep your family routine as close to the previous normal as possible. Whenever possible, fit diabetes care around your childs lifestyle, rather than her life revolving around diabetes. Remember, children with diabetes are children first. Their diabetes should not define who they are. Explain any changes that are made because of diabetes to everyone in the family. Remember that nobody is being punished because of diabetes. Everyone is just going to follow a healthier lifestyle.

10

Feeling Tired
Do you experience symptoms of tiredness, lack of energy and a constant feeling of being hungry or unsatisfied?

Did you know:

FUTURELIFE is South Africas first high energy, high protein, low GI meal to contain Moducare and is ideal for Diabetics.
R R

Endorsed by Diabetes S.A. Re-embursed by most medical aids

Low GI High in Protein High in Omega 3 High in Fibre Added Prebiotics 25 Vitamins & Minerals 19 Amino Acids Very High in Folic Acid Very High in Selenium Contains Inulin
Often Foods
Lower Fat. Low GI.

Glycemic Index Foundation

We are really pleased with FUTURELIFE Smart food. The feedback

from diabetic members enjoying FUTURELIFE is proof that this really is such a great all-in-one product. Not only is FUTURELIFE a Low GI food, but it also provides you with super nutrition. We definitely recommend this product to people living with diabetes.

John Andersen -Chairman Diabetes SA

Need nutritional advice? Contact our team of qualified Dieticians who can advice you on food and nutrition at: info@futurelife.co.za
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Baby on board

Celeste Smith is no stranger to gestational diabetes: shes had it twice, most recently during her pregnancy with now-one-yearold twins Connor and Adam. We find out what she wishes shed known before she fell pregnant.
WORDS: BRIDGET MCNULTY PHOTOS: MARK PEDDLE

Inspiring

Is there a reason youre so happy to share this very personal story? I want to educate, encourage and motivate women with gestational diabetes, and prevent other women from having to go through what I and many others had to endure. How did you find out you had gestational diabetes? My first pregnancy was stillborn: Noah was born at 38 weeks. I didnt know I had gestational diabetes until after Noah was born. We suspected that I could one day become diabetic because it runs in my family, but my doctor at the time never picked it up. When I wanted to fall pregnant again, my new doctor, Dr. Jansen immediately tested for glucose tolerance before I fell pregnant, and then again after I fell pregnant. Thats how we found out I had gestational diabetes again. What were your symptoms? Whats tricky about gestational diabetes is that it goes from nothing to full-blown diabetes very quickly. Its only when youre pregnant, so theres no warning beforehand. The symptoms I had were swollen hands and feet, bad circulation, pins and needles in the hands, and constantly thirsty I was drinking a lot of water. Does diabetes run in the family? Yes, my late mother had Type 2 diabetes, and three of my sisters and my brother have diabetes (half of my eight siblings!) Its also because of bad lifestyle choices, though eating take-out and cakes and picking up weight can lead to Type 2. None of my family recognised my symptoms, but none of us were looking: you put your faith in the doctor, thats what doctors are there for.

What did you do to manage your gestational diabetes? During my pregnancy with the twins, I was put on Metformin and later insulin. I also had to have monthly HbA1c tests and test my blood sugar seven times a day: when I woke up, before each meal, after each meal and before I went to bed. My fingers had so many holes in them, I didnt know where to prick myself! I went to a dietician, which was helpful. We discussed good eating habits and made a lot of changes we started eating more steamed foods and not so much starch (like potatoes, bread and pasta). And I started exercising. My diabetes doctor, Dr. Dave, told me I had to exercise every day, even when I was tired after working all day. These days my boys are my exercise running after them keeps me fit! We try to go for walks with them most weekends, to different parks or Sea Point Promenade. How did your pregnancy with your twins differ from your previous pregnancy? It felt completely different so much better. With my twins, I had a great team of doctors who didnt take any risks and were very careful with my babies and my health. Most importantly I had the treatment I needed. Have you had to change your diet at all, since having gestational diabetes? After 9 months of being so good and strict, all I wanted was a chocolate cake a whole one! But my doctor said I still had to be careful. After the birth, the diabetes was gone immediately, in the first hour, can you believe it? They did blood tests on myself and the twins

11 13

straight away, and our blood sugar was normal. These days Im not as strict as I was during my pregnancy, but I maintain a healthier diet because I know Im at risk of Type 2 diabetes. I also dont want to set my boys on the wrong path family plays a big part in good eating habits. How do you balance a busy lifestyle with eating right and exercise? With good planning, anything is possible. We have our routines as a family and as a married couple. Once you become familiar with eating healthy and maintaining some exercise, it becomes your lifestyle. My husband, Enver, is supportive and hands-on, so that makes it easier to have twins, a full-time job and run a household! What advice would you offer to women with gestational diabetes? Listen to your doctors, stick to your eating plan and exercise a little bit every day. Stay focused: this is for the health of your babies. It helps

that you just have to stay focused for nine months, and then the reward at the end is breathtaking. My boys were big for twins (2.8kg each at 35 weeks) and healthy. Ill never forget how relieved I was to hear my babies crying in the delivery room. They were both crying at the same time, and the doctor said: Wow, they sound like a choir! What makes your life sweet? I could say sunsets and sunrises, I could say my religion or even cupcakes and chocolates. But my husband and two boys are the light of my life, and sharing everything with them makes my life so sweet.

My husband and two boys are the light of my life, and sharing everything with them makes my life so sweet.

Inspiring
14

Factors that could greatly increase your risk for multiple vitamin and mineral deficiencies:
Poorly controlled diabetes Dieting and imbalanced diets Poor food choices Poor digestion Prescription medication

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.

with
Diabion is a supplement which is: specifically formulated for people living with Diabetes because it does not contain iron or copper assists in combatting oxidative stress

Available at Clicks, Dis-chem and Leading Pharmacies

Merck (Pty) Ltd 1 Friesland Drive, Longmeadow Business Estate South, Modderfontein, 1645 P.O. Box 1998, Halfway House, 1685 www.merck.co.za

Inspiring

So what is gestational diabetes?

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

What are the symptoms?

The symptoms of gestational diabetes are not usually obvious, so it has to be diagnosed by a blood test during pregnancy. If there are symptoms, they may be mild versions of the same five symptoms of Type 1 and Type 2 diabetes, namely: Blurred vision Fatigue Increased thirst Increased urination Increased appetite
If you have any of these symptoms (whether you are pregnant or not), get your blood sugar tested at your nearest clinic. Most women with gestational diabetes have no symptoms, so its essential to ask your doctor to do a fasting oral glucose tolerance test, which will tell you if your blood sugar is in the correct range or not. If properly diagnosed, gestational diabetes is fairly simple to treat, and 80% of women are able to treat it with diet and exercise alone. Others may have to go on to medication or insulin injections, but this is usually just for the duration of the pregnancy.

Be informed about the risk factors of gestational diabetes:

1. 2.

A family history of diabetes. Being overweight.

3. 4.

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

Its important to go for regular check-ups during your pregnancy, and be sure to have your blood sugar tested.
Ask the expert:
Dr. Zaheer Bayat, Endocrinologist
Patients who have been diagnosed with gestational diabetes should see a dietician and make the following changes to their diet:
Eat a lot of vegetables and fruits. Avoid high-calorie snacks and desserts. Choose foods with whole grains (like wholewheat bread, brown rice and wholewheat pasta). Remove the skin from chicken and eat lean cuts of red meat. Choose low fat or fat free dairy.

17 11

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Claim your influenza vaccine on your medical aid.

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St Josephs Home
for Chronically Ill Children
We chat to the matron of St Josephs to find out about their diabetic children and what we can do to help.
How many children at the Home have diabetes?
We have 24 diabetics: all of them are Type 1 and insulin dependent. Ten are teenagers, and our youngest child with diabetes is three years old.

What support do you give the families?

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

What do the kids find challenging?

They have to plan ahead, be in the ward for testing, and remember to carry their testing kits with them when they leave the premises. Its tricky for them not to eat whatever they choose at any given time. With diabetes they have to eat at regular times. For the teenagers its sometimes hard because of hormonal changes.
Read more about St Josephs at www.stjosephshome. org.za

News & Views

How do you help them?

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

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

Anthony* is 10 years old, has Type 1 diabetes and has been cared for by the St Josephs staff since 2008. His family lives in a rural part of the Western Cape and the closest clinic is more than 2 hours walk from their home. * Name has been changed
The nurses check my blood sugar every day and give me an injection twice a day to make sure my sugar levels are right. The bad thing is that I am not able to eat everything and I have to stick to a diet with no sweets. If my sugar level is too low, I know I need to eat more and if it is too high, I need to get more insulin and that means more injections. I like to play soccer and keep myself busy with my friends.

My tip for other children is to be careful with what you eat and stick to your diet.
Adopt a diabetic child by donating R190/month for their food. Raise funds and awareness for the children at St Josephs Home.

How can Sweet Life readers get involved?

Visit the children at St Josephs Home they love having friends over to play.

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

19

10 fast facts about cholesterol

There are good and bad types, and it sits in your blood waiting to be discovered Emile Scholtz takes the mystery out of cholesterol with this handy list.
Cholesterol is the fatty substance made by the liver and, amongst other things, it maintains healthy cells, produces hormones and even converts sunshine to vitamin D. LDL, or low density lipoprotein, is often called bad cholesterol. Too much of this causes the build-up of fatty deposits that can break and result in heart attack and stroke.

Healthy Living

Diet is vital for healthy cholesterol levels. Follow a low fat diet with lots of fresh fruit, veggies and wholegrains, together with good fats like canola, avocado and olive oils.

Cholesterol can be lowered by staying at a healthy weight, exercising regularly and not smoking.

HDL, or high density lipoprotein, is known as good cholesterol. HDL keeps arteries open and blood flowing easily by carrying LDL to the liver where it is broken down and expelled as waste.

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

Cholesterol is also affected by blood pressure and blood glucose. People with diabetes must be careful about their cholesterol levels. High levels of insulin in the blood raise levels of the bad (LDL) cholesterol and lower good (HDL) cholesterol levels.
People with Type 2 diabetes are at especially high risk of heart attack and stroke caused by cholesterol.

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

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

Ask the expert:

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

20

www.bayerdiabetes.com

South Africa Diabetes Helpline

0860 102 672

WANT PATIENTS WITH DIABETES TO SUCCEED

WE IT IS THAT SIMPLE
The Bayer CONTOUR TS blood glucose monitoring system provides diabetic patients with a simple, winning solution.
The only glucometer with No CodingTM technology (fewer steps, avoids miscoding errors which can lead to insulin dosing errors) Fast 8 second glucose test Only a tiny drop of blood is required (0.6 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 are interested in using Contour TS

Bayer (Pty) Ltd, Diabetes Care Reg No: 1968/011192/07 27 Wrench Road ISANDO, 1609 PO Box 143 Isando 1600 Tel (011) 921 5055 Fax (011) 921 5188 All numbers illustrated apply to South Africa only Bayer (regd), the Bayer Cross (regd), CONTOUR, the No Coding logo, and simplewins are trademarks of Bayer.
www. .co.za : P-6303

Give something back

Want to make a difference in your community? Claire Barnardo shows you how to get involved.
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 things in motion and be an example to others.

Step one

Bin it

Helping hand

Lifestyle

Charity does begin at home. Start by sorting through your cupboards. Collect any clothes, shoes, or appliances that you havent used in the last year and that are still in good working condition. Contact your local charity organisation and donate them to a better cause. Get your kids involved and ask them to put aside any toys and books they no longer love, to give to an orphanage or hospital unit.

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

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

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Lifestyle

City slickers
Heres what some people are up to in your city - get in touch to lend a hand. Durban Not sure where to start? Join the Robin Hood Foundation in their mission to collect from those who have and donate it to those who have not specifically in AIDS affected communities in KwaZulu/Natal.
Get in touch: 031 265 2008 www.robinhood foundation.co.za

Cape Town Want to make a lasting impact? Why not get involved in childrens literacy: help2read trains and supports adult volunteers to help primary school children in disadvantaged schools learn to love books.
Get in touch: 021 685 8085 www.help2read.org

Joburg (and nationwide) Bring joy to a sick child by joining CHOC (the Childhood Cancer Foundation South Africa) in their goal to support children with cancer. Donate, volunteer or simply buy something fabulous from the CHOC Shop.
Get in touch: 086 111 3500 www.choc.org.za

A quick fix
Pick 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.

Reduce your mark

Do you know what your carbon footprint is? Its the way we measure each persons impact on the environment through the amount of carbon dioxide they produce. This is either in a direct way by using energy / electricity / burning fuel; or in an indirect way by using up the earths resources every day.
Find out more: How do you reduce your carbon footprint? The best way is to find something that absorbs carbon dioxide and turns it into oxygen. You know what that means? Plant a tree! Studies have shown that it takes 16 trees to supply the oxygen for one persons life, depending on the size and lifespan of the trees, and the lifestyle and carbon footprint of the person. So plant a tree today and start rubbing out your carbon footprint.

www.greenworks.co.za

The best time to plant a tree was 20 years ago; the second best time is today.
Confucius.

Ask the expert:

Grace Green, Greenworks environmental awareness advocate.

Planting trees is one way of reducing your carbon footprint, but its not the total solution. Its essential to take steps to reduce your emissions and then offset the balance by planting trees. Take a step in the green direction and youll see that going green works!

23

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

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

Getting started at home

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

Work It Out

Weight training and diabetes

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

A workout plan
The next step is to set goals. Goals are a good way to keep yourself motivated. Do you want to tone your body, improve your strength or increase your endurance? Be realistic: results take time. Take photographs or simple body measurements every six to eight weeks to help you notice gradual changes. Your aim in the beginning should be to develop the right technique. Maintaining the correct posture, while lifting a suitable weight, is important to prevent injuries.

26

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

Weighing up the options

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

and hold a bucket by the handle in each hand. Then bend your knees and lower yourself into a squat, as though you are about to sit in a chair. Stop when your thighs are parallel to the ground. Make sure your knees do not go beyond your toes. Exhale as you stand up slowly. Repeat without locking your knees. The amount of weight you use depends on what you want to achieve and how strong you are. Choose a weight that allows you to do the repetitions you want to do without too much strain only the last few repetitions in the set should feel like a struggle. The idea is that you give the muscle more to lift than it is used to. As the muscles grow stronger, you need to increase the weight until you reach your goal.

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

27

Work It Out

Ask the expert:

Sarah Hall, Biokineticist
Are you training for strength, power or endurance? A basic programme for each goal is: Power: 4-6 reps, 2-3 sets; Strength: 6-8 reps, 3-5 sets; Endurance: 15-25 reps, 3 sets Do you have any previous injuries? Previous injuries may rule out particular movements or ranges of motion in certain joints. Have you warmed up? Do a light cardio warmup, stretching the muscles you are about to use so that you dont strain. How much time do you have? If you have limited time, rather focus on either upper body or lower body. That way you can target each muscle group in that part of the body and even do more than one exercise per muscle group for greater benefit. Have you allowed enough rest? You need to rest for 40-60 seconds between sets, and 24-48 hours for each muscle group. Do you know how to practice good body mechanics? Your body is the best machine you own. Treat it like one and dont abuse it! Make sure that you move slowly and with control, breathe properly, and maintain a neutral spine. Never sacrifice form just to add more weight or repetitions.

Ask the expert:

Dr. Joel Dave, Endocrinologist General advice for diabetics:

Before embarking on any weightlifting programme, first discuss it with your doctor. Do not lift any weights if you have proliferative retinopathy, severe nonproliferative retinopathy or severe peripheral neuropathy. Do not lift weights if you have any foot injury or open skin lesions on the feet. Wear adequate protective footwear at all times. At your first session, check how the exercise affects your blood glucose so that you will know what to expect in the future. Check your fingerprick glucose before starting each session and proceed only if it is above 5.6 mmol/L. Keep your glucometer and some kind of sugar nearby at all times. It is best to exercise with a partner do not lift heavy weights without a partner. For the safest route, start with low weights and increase slowly under the guidance of an instructor.

29

Ad

trust Clicks to help you manage your diabetes

Clicks-Cde diabetes Management Programme is supported by the medical fraternity including; trained Nursing Sisters, Doctors, Dieticians, Podiatrists and Opthamologists.
The Programme works with selected medical schemes to manage diabetes by offering medication, education and other essential services at no extra cost to the member. You can enjoy the benefits of this Programme by enrolling as a CDE Member with any Clicks Clinic Sister. The Clicks-CDE Diabetes Management Programme works with selected medical schemes to assist their members with their diabetes care.

ErTorIAL

Consultation
Initial Assessment (Month 1 of patient membership)

Services
Patient Assessment Blood Tests (Lipid Profile, Serum Creatinine, HbA1c ) Urine Test (Micro Albuminuria) Foot Screening Basic Diabetes Information

Necessary tasks performed by our Clinic Sisters

HbA1c Test A simple blood sample which reflects your average blood glucose level over the previous 23 months. No fasting needed. Urine Test for Microalbuminuria A test for early signs of kidney damage. Lipogramme A blood test to measure different fats (lipids) in your blood, i.e. total cholesterol, LDL-cholesterol, HDLcholesterol and Triglycerides.These contribute to understanding your risk of heart disease. Foot Screening An assessment of your foot health including your circulation, and the presence of protective sensation and skin condition. Importantly we need to check your usual footwear as well.

CDE benefit package

1st Follow up (6 months after last consultation) 2nd Follow up (6 months after last consultation)

Personalised needs-based counselling and education HbA1c test Blood Tests (Lipid Profile, Serum Creatinine, HbA1c ) Urine test (Micro Albuminuria) Foot Screening Personalised needs-based counselling and education

The three cornerstones of successful diabetes care are:

Exercise

Healthy eating

The right medication at the right dose and time

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

1. 2.

Consultations with a diabetes educator/coach (at least 2 per year) The members of the CDE Diabetes Management Programme also receive all of their medication and testing requirements, including: All insulins and needles All oral hypoglycaemic agents A blood glucose testing meter All test strips

3.

The necessary blood tests for effective diabetes management: HbA1c Lipogramme (cholesterol and triglycerides) Microalbumin, Urea and Electrolytes, Creatinine and other indicated tests. Other benefits include Doctor, Dietician, Podiatrist and Ophthalmologist consultations.

4.

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

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

feel good pay less

Beyond the Blue PH39953

1 2 3
staple staple
Fish Pasta

staple

Good Food

Winter meal ideas

Cabbage

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

Meet the cooks:

Mrs Budget Every rand counts, and even though those fancy ingredients sound good, I know I have to make it to the end of the month. Miss Foodie I love making food that's interesting and delicious. I know I spend more than I should, but the result is always good!

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

32

per portion

R50

serves: 4 average cost:

energy protein

fat

carb

Curried mince and pasta

13

1716kJ

26g

16g 37g

packet (167g) wholewheat pasta 3 Tbsp (45ml) canola oil 1 onion, finely chopped 1 Tbsp curry powder (to taste) 6 celery stalks, finely chopped 3 carrots, grated 3 Tbsp (45ml) tomato paste 2 garlic cloves, crushed 1 chilli, finely chopped 300g mince meat 1 cup (250ml) beef stock Juice and grated peel of 1 lemon 13 cup (80ml) chopped parsley Salt and milled pepper

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

per portion

energy protein

fat

carb

Fresh tomato & basil spaghetti

13

1192kJ

9g

8g 42g

packet (167g) wholewheat spaghetti 2 Tbsp (30ml) canola oil 1 onion, finely chopped 3 garlic cloves, finely chopped 3 Tbsp (45ml) tomato paste 3 Tbsp (45ml) chopped basil, plus extra to serve 1kg tomatoes, chopped 1 cup (250ml) vegetable stock Juice and grated peel of 1 lemon Salt and milled pepper

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

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

R30
average cost serves: 4

R30

serves: 4 average cost:

per portion

Chakalaka cabbage and sweet potatoes

energy protein 1044kJ

fat

carb

4g

13g 23g

2 Tbsp (30ml) canola oil 1 onion, finely chopped 2 garlic cloves, sliced 3 carrots, peeled and diced 2 cups (500ml) sweet potato, diced 1 can (400g) chakalaka 1 cup (250ml) vegetable or chicken stock Juice and grated peel of 1 lemon 2 Tbsp (30ml) curry powder 3 cups cabbage, chopped finely

Heat oil in a pan and fry onion, garlic and carrots until cooked through. Add sweet potato and mix well. Stir through chakalaka and stock, and cook over a low heat for 2025 minutes. Add cabbage and cook for 15 minutes longer. Drain oil Serve with gem squash as a healthy vegetarian meal.

per portion

Tasty chicken and cabbage casserole

2 Tbsp (30ml) canola oil 4 chicken pieces, skin removed 1 onion, sliced 3 garlic cloves, chopped 2 cans (400g each) chopped tomatoes 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 beans 1 can (400g) lentils, rinsed and drained 34

energy protein 1908kJ

fat

carb

47g

13g 34g

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

R80
average cost serves: 4

Easy pilchard rice

2 Tbsp (30ml) canola oil 1 onion, chopped 1 chilli, finely chopped 4 cups spinach, finely sliced 3 cups ( cup dry) cooked brown rice 1 tin (425g) pilchards, flaked Juice and grated peel of 1 lemon 13 cup (80ml) chopped coriander
energy protein 1346kJ fat carb

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

R30

serves: 4 average cost:

per portion

25g

1 g 30g 3

per portion

energy protein

fat

carb

Healthy fish cakes

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

1782kJ

35g

11g 45g

R65
average cost serves: 4

600g hake fillets, finely chopped 1 onion, finely chopped 2-3 garlic cloves, finely chopped Juice and grated peel of 1 lemon 1 cup (250ml) broccoli, steamed and finely chopped 3 Tbsp (45ml) chopped parsley 8-10 baby potatoes, cooked and mashed with skin on Salt and milled pepper 1 egg, whisked 1 cup (375ml) brown breadcrumbs 2 Tbsp (30ml) canola oil

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

per portion

energy protein

fat

carb

Citrus baked pudding

3 extra large eggs, separated Juice of one lemon 2 Tbsp (30ml) grated lemon peel 2 Tbsp (30ml) grated orange peel 1 tsp (5ml) ground cinnamon 3 Tbsp (45ml) cake flour 350ml milk 4 Tbsp (60ml) castor sugar
Preheat oven to 180C. Whisk egg whites until firm. Beat all other ingredients together until they form a smooth batter. Fold the egg whites into the batter, and pour into a greased ovenproof dish. Bake for 45 minutes or until golden brown. Serve with a spoonful of low fat plain yoghurt and a fresh orange segment.

494kJ

6g

3g 16g

average cost serves: 6

R15

36

Get it toGether

Chicken noodle soup

Serves 4
Step 1
Saut a couple of sliced celery stalks and a teaspoon of PnP Cook Additions sliced garlic for a few minutes.

Step 2
Add 4 skinless fresh chicken thighs, cover with chicken or vegetable stock and simmer for about 2030 minutes or until cooked through.

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

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

+
Health tips

This soup is a meal within itself. The chicken is a great source of lean protein and the vegetables provide a great source of fibre and low glycemic carbohydrate. Many people with diabetes also suffer with hypertension (high blood pressure). If this is you, it is important to take care with your salt intake. Weaken the stock that you add to this recipe by using less of the cube or powder as this will helps lower the salt content. Remember not to add salt to your bowl at the table!

Mini caprese pizzas

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

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

Step 3
Grill until golden and cut 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 to Terry Health Guru on the Pick n Pay Facebook page. Recipes and images courtesy of Fresh Living magazine.

Health tips
Add thinly sliced avocado to these pizzas to boost your intake of healthy monounsaturated fat. Tomatoes are a good source of vitamin C and they contain lycopene, which is a great antioxidant. Greater levels of lycopene are released when tomatoes are cooked or pureed, so add fresh or canned tomatoes to sauces and soups and dont forget lycopene-rich tomato sauce and puree!

What were reading

Do you like making things? Weve got two books that are sure to keep your hands busy.
Stylish crafts for your home
by Deborah Morbin and Tracy Boomer With the cooler weather approaching its the perfect time to get crafting. So look no further than this guide on how to create stylish crafts that will enhance your home. No matter what space you want to improve, the authors bring you dcor solutions and tried-and-tested techniques that are easy to follow and affordable. With top practical tips, advice, and beautiful photographs to match, youre sure to be inspired. Simply pick your first project and have fun!

The Knot Book

by Geoffrey Budworth Get to know your knots in detail with this easy-to-read guide. Written by a prominent knotsman, this is a great collection that boasts more than 100 of the top knot techniques. For starters there are the basic hitches for everyday life. Then the more extensive knots are explained - for specific uses like fishing or climbing. Read up on the history of each knot, get inspired by the illustrations and learn the lingo with the glossary. And dont miss the fun section on string tricks! This book is a practical essential for all households.

Books
40

One of 3 copies of each book!

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

Win

Email Post

win@sweetlifemag.co.za PO Box 12651, Mill Street, 8010, Western Cape

Just for kids!

Kids

Treat your mom this Mothers Day with these great ideas:
These cookies might be good for you, but theyre still packed with flavour! 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!
per portion

Healthy peanut butter oat cookies

2 ripe bananas 2 5 cup smooth sugar free peanut butter 1 3 cup chopped peanuts 2 Tbsp (30ml) low fat milk 2 tsp (10ml) vanilla essence 2 Tbsp (30ml) honey cup oats 2 5 cup coconut cup flour
Preheat oven to 160C. In a large bowl, mash bananas with a fork until smooth. Add peanut butter, peanuts, milk, vanilla and honey. Mix well. Add remaining ingredients and stir until well combined. Roll into little balls and place on a non-stick baking tray. Press twice with a fork to flatten. Bake for 30-40 minutes or until cooked through and golden.

energy protein 450kJ

fat

carb

3g

6g 11g

R30

average cost serving size: 1 makes: 20

5 fun things to do:

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

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

Tidy up your room, without being asked, every day this month.

Be extra nice to your brother / sister, and dont pick any fights...

Make her tea (and serve it with a peanut butter cookie!) 41

Blood sugar (or blood glucose): aim for balance not too low (hypoglycemia), not too high (hyperglycemia). The golden number for blood sugar readings is 7.0. Diabetic diet: there is no specific diabetic diet, but all diabetics should eat lots of fresh fruit and vegetables, plenty of wholegrains, lean proteins, and as little sugar and refined / fried / fatty / junk food as possible. Everything in moderation! Family history plays a big role in diabetes, particularly Type 2 diabetes. Your genes determine whether or not you are at risk for diabetes. HbA1c tests are important to have, every 3 to 6 months. They give you one number for the past 3 months that will tell you how good (on average) your blood sugar control has been.

Always have your medication handy. No matter where you are or what youre doing. Carbohydrate counting lets people with diabetes eat a varied diet. Each carbohydrate (which includes dairy and fruit as well as starch and sugars) has a specific value that can be counted to determine how much insulin to take. Exercise every day, for at least half an hour. It doesnt have to be difficult just a walk around the block will do. Gestational diabetes occurs when a woman has high blood sugar levels during pregnancy. Like Type 2 diabetes, it can often be controlled with diet and exercise. Insulin needs to be kept cool keep spares in the fridge. Insulin can last for 30 days at room temperature, but any longer than that is not ideal. Ketones are acids that build up in the blood and urine when your body doesnt have enough insulin. They can lead to a serious condition called ketoacidosis and from there to diabetic coma. If youre in good control, you dont have to worry about ketones.

Just Diagnosed
42

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

Juice is a great pick-me-up for a low. Try to carry a small juice box or some sweets on you at all times, just in case. Lifestyle plays a big role in Type 2 diabetes. Changing the way you eat, how you exercise and your daily stress levels can make a big difference to how well you feel every day.

Just Diagnosed

Meal plans are very helpful when you are first diagnosed because they give you an idea of how you should be eating. Ask your dietician for a meal plan, or simply use the recipes in this magazine. Obvious symptoms of diabetes include: constant thirst, needing to urinate all the time, constant hunger, extreme tiredness and blurry vision. Quitting is not an option with a chronic condition. Just take it one day at a time, have a support group, and give yourself credit for trying.

Never allow yourself to feel like a patient. Youre going to be diabetic for the rest of your life but if you look after yourself, it will be a long and happy life. Positive attitude: youll feel better if you have a positive attitude towards diabetes. Getting depressed or angry wont make it go away. Regular check-ups with your doctor are a must. You cant afford to ignore any kind of illness, wound or infection.

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

Support is so important for people with diabetes. Make sure you have a team of people who can help you deal with the condition, and join a support group or the Sweet Life community so that youre not alone. Unless you take control of your diabetes, it will take control of you. Dont let it become the defining point of your life. Wholegrains should be a big part of your diet. Theyll keep you and your heart healthy. You are the most important part of your diabetes care programme. Treat yourself well!

Types of diabetes: Type 1, usually diagnosed in young people and treated with insulin injections immediately; Type 2, known as a lifestyle disease because those at risk are often overweight and dont eat a healthy diet; and gestational diabetes, which occurs in pregnancy. Vegetables are a diabetics best friend. Make sure you eat fresh veggies and some fruit, every single day. eXtra care should be taken any time you feel unwell. Dont push yourself if you dont feel 100%. Zzzz Make sure you get enough sleep.

43

Guilt-free goodies
The Tantalize range of sugarfree, low-fat foods are perfect for those with diabetes or anyone who wants a healthier diet! Choose from their delicious jellies, desserts, drinks, sweets and biscuits that cater for everyone from the very young to the very old.
Looking for the ideal Mothers Day treat? Get Tantalize to make up a fantastic hamper of guilt-free goodies simply visit www.delitefoods.co.za to find out more. Save up to 50% when you buy direct at www.delitefoods.co.za by mail order or by visiting the factory shop at Unit B, Demar Square, 43 Bell Crescent, Westlake Business Park in Tokai.

a hamper of Tantalize products! Enter now at:

win

www.sweetlifemag.co.za/win

Mother-in-law hellfire
When I first got engaged, I spent some time surveying the family that I was marrying into. Both my husbands parents seemed like lovely people I foolishly didnt think to quiz his dads second wife. My initial interactions with my father-in-laws wife were very pleasant, in any case, her Eastern-Joburg accent seemed quirky and she had a large, mumsy figure that made me feel right at home. After their marriage, I was exposed to my (new) mom-in-law in her most pure (or unpure) form. We arrived at the house for a family dinner and had to step over the weeks laundry on the kitchen floor (she wont let the maid do it in case she steals the washing powder). I heard a screech from upstairs (supposed to be a greeting) that I can only compare to a cross between a wolf howling and a child with a stomach bug. I tried to find a space to sit on the couch that was not covered in dog and cat hair (her numerous animals are all at least 12 years old and rule the roost). And eventually my momin-law bustled out of her bedroom sporting a garish Mickey Mouse t-shirt; Im very thankful were not going out for dinner. The last time we went out,

Humour
45

Leanne Cummings learns that theres a reason mother-in-laws are the most feared family members.
she said she was cold and sat with a serviette placed over her shoulder the whole night, as if she was expecting a parrot to land. When we visit and I have to walk through the fairy garden (no jokes here), I know that Im just being judgemental. But as the night wears on, and we find ourselves back on the hair-covered couch, I have to hold myself back from spitting out my coffee as she sits down and picks up her foot file, then begins to file her feet. Between the animal fur and skin flecks flying everywhere, I know that its time to go. As my husband and I drive away, smiling pleasantly out the car window, we both sigh. And as we pull into the garage, he sends me an apologetic look and then says the last word on the subject for the night: If you ever do that to our children, you had better be living with someone else!

Last Word

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

THE EXPECTED IN DIABETES MANAGEMENT

GOING BEYOND

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