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Issue 18Winter 2016

www.sweetlifemag.co.zaPLUS: How to count carbs

- Winter workouts- Do you need supplements?- Diabetes burnout advice- And more!

Also

Food Issue(info, facts and recipes)

Our delicious

LIFE CAN BE SWEET, WITH DIABETES

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If there’s one thing I look forward to every day, it’s eating. Breakfast, lunch and dinner are three of my favourite times of day and I’m so grateful diabetes hasn’t stopped me from enjoying food.

Hi there!

EDITORBridget McNulty

ART DIRECTORMark Peddle

PUBLISHERClaire Barnardo

ADVERTISING SALESTFWcc: Tessa Fenton-Wells

CONTRIBUTORSAlliyah Geldenhuys, Andrea Kirk, Anette Thompson, Annora Mostert, Carine Visagie, Charis Le Riche, Cheryl Meyer, Ilona Padayachee, Jeanne Berg, Joel Dave, Leanne Kiezer, Lee-Anne Spurdens, Luisa Farelo, Nadine Van Driel.

ADVERTISING ENQUIRIESBox 52301, Kenilworth 7745. Tel: 021 795 0430 / 795 0381. Fax: 021 795 0349. Cell: 082 320 0014.Email: tessa@tfwcc.net

EDITORIAL ENQUIRIESPO Box 12651, Mill St, 8010. Email: info@sweetlifemag.co.za

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.

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: Get your free copy of Sweet Life at Dis-Chem clinics nationwide or your local support group or pharmacy.

What it has done is given me a new awareness of food - and of every mouthful I eat. I look at this as a positive thing, because we should all be paying attention to what we eat and how it makes us feel... As diabetics, we just get a number to tell us if our medication and our food are working together!

This issue, we’ve covered all the various aspects of food and diabetes, from what to eat to where to get it. In our cover story, you’ll meet Alliyah Geldenhuys and Annora Mostert, who are pas-sionate about providing the right ingredients for people with diabetes and anyone looking for a healthy diet at their shop, Anja’s Pantry.

You’ll also fi nd out exactly how to count carbs in our Just Diagnosed section, and get delicious inspiration for winter meals with our food feature.

Next issue we look at motivation... One of the hardest things to keep going when you’re living with a chronic condition every day. If you have any questions or comments that you’d like us to cover about diabetes and motivation, please pop me an email or visit our Facebook page.

Chat soon,

Bridget McNulty, Editor

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Online

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Are you part of our online community?www.sweetlifemag.co.za/community

If you’re looking to meet other diabetics to talk about anything to do with the condition - or anything else! - be sure to join us on Facebook, Twitter, or our community blog. We’re all in this together!

This month’s most popular post –

3532people reached!

Diabetic South Africans

sweet_life_mag

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WORDS: BRIDGET MCNULTYPHOTOS: MARK PEDDLE

How did Anja’s Pantry start? “I started Banting,” says Annora, “and found it difficult to find every-thing that we needed in our home town. I had to drive two hours to Cape Town to realise the same

disappointment at most stores we visited there.” Annora contacted a supplier and was told that they only sell to shops. From there her idea sprouted to start her own shop. “The shop did so well and people

Sometimes the biggest challenge to eating a healthy diet is being able to find the ingredients you need. We chat to Annora Mostert, the founder and group owner of Anja’s Pantry, and Alliyah Geldenhuys, who just opened Anja’s Pantry Plumstead, about their journey to find the right food.

Findingrightthe food

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food from all over started asking us to please open stores in their areas as well. We soon opened our second store in Pretoria and within the first year we opened 30 stores or outlets countrywide. Our aim is to have a store in every town or city in South Africa.”

Do you have a special interest in diabetes?“It soon became clear that people with diabetes have the biggest need for healthy low carbohydrate and sugar-free food,” explains Annora. “So we involved trained nutritionists to guide us in what the right type of products should be for diabet-ics, and started to change the content of our pantry.” The result? All the products in Anja’s Pantry stores are now diabetic friendly. Some of the store owners also have close family members with diabetes, so as a team they work together to stock the right kind of products.

Do you think awareness is growing around healthy food alternatives? “Absolutely! Social media is the biggest contributor creating awareness, but the awareness is now affecting policies. The

research is so clear and the problem is so great that the South African govern-ment has followed the UK government in introducing a sugar tax next year on foods to try to curb the high sugar content in processed foods,” says Annora. As a result, all their stores offer a wide range of food products that are sugar-free and low carb so that those who want to avoid sugar can still have a variety of foods to choose from. “Our range of food products is now over 200 items with more being added all the time. This becomes a mini grocery store for the large percentage of the population that are either diabetic or pre-diabetic, those who have allergies or those who just want to lose weight while enjoying their food.”

How did you choose the location of Anja’s Pantry Plumstead? Anja’s Pantry in Plumstead is right next door to a number of fast food restaurants. “We chose the location on purpose,” ex-plains Alliyah, the owner of the store. “We want to provide healthier options to those in Plumstead and surrounds. It’s often dif-ficult to prepare home cooked meals and so called ‘proper food’ with the fast-paced lifestyles that many of us lead today. We end up simply settling for the quickest and easiest option available, but often these are unhealthy food choices. With our easy to prepare premixes and pre-prepared items such as pizza bases and meals, we

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are hoping to make it much easier for those wanting to enjoy a more nutritionally sound meal.”

Why did you want to start a franchise of Anja’s Pantry? “I believe very strongly that we all need to educate ourselves about what we are eating and that we need to re-look ‘healthy eating’ as it currently stands,” Alliyah says. “Far too often consumers are tricked into buying foods that are in fact loaded with unnecessary sugars, carbo-hydrates, unhealthy chemicals and preservatives. Anja’s products are different: the first time I tasted an Anja’s product I knew that this was something I needed to be a part of.”

Do you think there’s a particular need for healthy alternatives in the Muslim community?“Yes! Traditional Muslim food is well known for being loaded with unhealthy fats, excessive carbohy-drates and sugars. Diseases such as diabetes, high blood pressure and cholesterol are rife within the Muslim community and have sadly become a way of life for many within the community. I think it’s possible to ‘eat yourself healthy’, and that if we can share this vision and all that it stands for it will change the lives of many and allow Muslims to re-think their food choices.”

What are your favourite products?Annora’s favourite is the condi-ment range, because they make the sugar-free, low carb lifestyle so much tastier. Alliyah votes for the snacks, “especially the coconut chips and chai spice almonds – they are delicious but not moreish, so you’re not tempted to overeat.”

Do you have any advice for those who are struggling with their diabetes?“Living a sugar-free and low carb life shouldn’t be that difficult,” says Annora. “We know that it is more ex-pensive since real food items aren’t mass produced and made with lots of chemicals, but it saves so much on unnecessary medical bills. Eat-ing should be an experience to be enjoyed, not the cause of diseases in your body.” Alliyah agrees. “An important part of managing your condition is to eat healthy meals and steer clear of certain items. Always read labels and check the ingre-dients of items that you purchase, as product packaging can often be misleading!”

What makes your life sweet?For Annora, it’s feeling healthy and eating without feeling guilty. For Alliyah: “My amazing family, who made the opening of this shop a reality. It would never have hap-pened without their help, guidance and support.”

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Many things that help to control your diabetes will also help to lower your

cholesterol. Lifestyle changes that can make a huge difference: 1. Lose weight2. Exercise more3. Avoid saturated fat4. Quit smoking.

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Your body needs some cholesterol

for healthy functioning. But not too much of the “bad” type and too little of the “good” type.

All you need to know about what cholesterol is – and the risks of high cholesterol for diabetics.

10 Fast Facts About Cholesterol

Cholesterol is a fatty substance that is naturally present in your blood and cells.

It is measured in 4 parts: 1. Total cholesterol;2. LDL (low-density lipoprotein) which is “bad cholesterol”;

3.HDL (high-density lipoprotein) which is “good cholesterol”;4. Triglycerides (fats made from food sources, such as sugar and alcohol).

“Good” HDL cholesterol helps your body get rid of the “bad” LDL cholesterol. Include more healthy monounsaturated fats in your diet to assist this process. These include avocado oil, olive oil, peanut oil, avocados and most kinds of nuts.

In some cases, high cholesterol

is inherited, but more often it is the result of an unhealthy lifestyle and too much saturated fat in your diet.

Having high cholesterol does not cause any physical symptoms that you would be aware of. That’s why it’s often called a silent killer.

Keep in mind that these lifestyle

changes aren’t always enough. Some people may need cholesterol-lowering medication too.

Doctors advise that you have your cholesterol tested at least once a year. If you have diabetes, you’re aiming for an LDL reading of less than 2.8mmol/l.

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People with Type 1 or Type

2 diabetes are at higher risk for cardiovascular diseases such as heart attack and stroke. This risk increases if your LDL cholesterol is high.

“High cholesterol is more of a concern for diabetics, because of the risk of strokes and heart attacks. But it is possible to get your numbers down to target, and if you do, your life expectancy will be completely normal.”

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Ask the expert:Dr Claudine Lee, GP

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What is diabetes self-management education?Diabetes self-management education is a critical element in the management of a diabetic patient. Patients who are better educated about their disease and how to manage their diabetes tend to have better results. Education should ideally focus on understanding diabetes, importance of lifestyle interventions like healthy eating and exercising as well as a good understanding of the treatment prescribed for managing diabetes. [2]

Sanofi MyStarCare® Patient Support ProgramThe Sanofi MyStarCare® patient support program has been designed to address the needs of diabetic patients. The program focuses on diabetes self-management education and provides individualized support in management of insulin therapy. (This program focuses on patients who are being treated on a Sanofi insulin).

What is the aim of the program:The MyStarCare® program aims at improving diabetic patient’s level of understanding about their disease and

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How does the program work?Patients who are being treated on a Sanofi Insulin will be referred by their treating physician to a diabetes nurse for a face to face education session. This session will be scheduled at the convenience of the patient. Subsequent to the face-to-face visit the patient will be phoned by an expert diabetes nurse educator on regular intervals. This nurse will assist the patient with the management of their insulin dose and will also provide further education and guidance on any diabetes-related topics as required by the individual patient.

Will my doctor get any feedback on my progress?The MyStarCare® program focuses on a collaborative approach between the patient, the diabetes nurse and the treating physician. The treating physician understands and acknowledges the importance of the collaboration by referring the patient to be included in this program, hence regular feedback is very

The role of the diabetes nurse educator is becoming increasingly important in the management of diabetes patients, and this is being recognized world-wide by general practitioners and specialist physicians. It was shown in a perception study that nurses provide better education, spend more time with patients and are better listeners. [1]

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important. The doctor will receive a comprehensive report on education topics addressed during the session, insulin treatment dose, compliance to taking treatment and progress made with regards to blood glucose levels.

How can I participate in this program?Patients who are being treated on a Sanofi insulin can discuss inclusion in this program with their doctors. A consent form will have to be signed by the doctor and the patient prior to referral. Once the consent form has been signed an appointment will be scheduled by the diabetes nurse educator.

References:1. Siminerio, Linda M., et al. “US Nurses’ Perceptions of Their Role in Diabetes Care Results of the Cross-national Diabetes Attitudes Wishes and Needs (DAWN) Study.” The Diabetes Educator 33.1 (2007): 152-162.2. Funnell, Martha M., et al. “National standards for diabetes self-management education.” Diabetes care 32.Supplement 1 (2009): S87-S94.

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Should You Be Supplementing?We all know that a healthy diet is key to managing your diabetes. But should you also be taking a diabetic supplement? We ask the experts.

WORDS: ANDREA KIRK

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Be careful of drug interactions

Dietary supplements can have adverse interactions with prescription drugs, other herbal products or over-the-counter medications, warns Meyer. The effects range from mild to potentially life-threatening, so it is important to disclose everything you are taking to your doctor.

Never replace your conventional prescription

“Don’t replace a proven conventional medical treatment for diabetes with an unproven health product or practice. The consequences can be very serious,” says Meyer.

“I generally advise my patients to steer clear of supplements unless we know for sure that it’s necessary,” says Dr Dave. “Rather focus on sticking to a healthy diet and lifestyle, monitoring your blood glucose and taking the medication your doctor has prescribed.”

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Living with diabetes can be challenging, so when you hear about a natural supplement that works wonders, it’s easy to get excited.

“A number of supplements have been said to play a role in improving insulin sensitivity, blood sugar control, and helping to prevent complications of diabetes,” says endocrinologist Dr Joel Dave. “Although there is some observational evidence to suggest that some of these may be beneficial, unfortunately there are no large, long-term, placebo-controlled studies that prove any supplement is effective when it comes to diabetes.”

Dietician Cheryl Meyer agrees: “In some cases benefits have been shown, but at this stage there is just not enough scientific evidence.” Both experts believe that a well balanced diet should provide all the essential minerals and vitamins you need.

“I don’t recommend routine supplementation,” says Dr Dave, “but if someone is deficient in a specific vitamin or mineral, then I would recommend they take a supplement of that particular vitamin or mineral.”

When a supplement may be necessary

If you are experiencing specific symptoms and suspect you are deficient in a vitamin or mineral, speak to your doctor about having a blood test. Your doctor will make a recommendation based on the test results and may prescribe a supplement. Keep in mind that the type and dosage your doctor prescribes may be different from what is found on the shelf. Stick to your prescription rather than self-medicating.

“I generally advise my patients to steer clear of supplements unless we know for sure that it’s necessary,” says Dr Dave. “Rather focus on sticking to a healthy diet and lifestyle, monitoring your blood glucose and taking the medication your doctor has prescribed.”

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1. Alpha-lipoicacid Alpha-lipoic acid (ALA) is an antioxidant made by the body. It is found in every cell, where it helps turn glucose into energy. Several studies suggest ALA helps lower blood sugar levels. Its ability to kill free radicals may also help people with nerve damage, which is a common diabetes complication. For years, ALA has been used to treat diabetes-related nerve damange in Germany. However, most of the studies that found it helps were based on using intravenous ALA. It is not clear whether taking it orally will have the same effect. Source:UniversityofMaryland

MedicalCentre

2. Chromium Chromium is an essential mineral that plays a role in how insulin helps the body regulate blood sugar levels. For many years, researchers have studied the effects of chromium supplements on those with Type 2 diabetes. While some clinical studies found no benefit, others reported that chromium supplements may reduce blood sugar levels, as well as the amount of insulin people with diabetes need. Good food sources of chromium include wholegrain breads and cereals, lean meats, cheese, some spices (like black pepper and thyme), and brewer’s yeast. Source:UniversityofMarylandMedical

Centre

Supplements and their claimed benefits

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3. Fenugreek Fenugreek seeds may be helpful to people with diabetes because they contain fibre and other chemicals that are thought to slow digestion and the body’s absorption of carbohydrates and sugar. The seeds may also improve the way the body uses sugar and increase the amount of insulin released. An Iranian study found that a daily dose of fenugreek seeds soaked in hot water may be helpful in controlling Type 2 diabetes. Another study from the US suggests that eating baked goods, such as bread, made with fenugreek flour may help to reduce insulin resistance in people with Type 2 diabetes. Source:Healthline

4. Americanginseng Several studies have shown that American ginseng lowered blood sugar levels in people with Type 2 diabetes. The effect was seen both on fasting blood sugar and on glucose levels after eating. One study found that people with Type 2 diabetes who took American ginseng before or together with a high sugar drink experienced less of an increase in blood glucose levels. Source:PennStateMiltonS.Hershey

MedicalCenter

5. Magnesium Magnesium deficiency has been associated with increased risk of Type 2 diabetes. Some studies suggest that supplementing may be beneficial, but other studies have shown no benefit. A healthy diet should provide all the magnesium you need, so have your doctor check for deficiency before you consider supplementing. Good food sources of magnesium include all legumes, wholegrains, broccoli, green leafy vegetables, dairy products, seeds and nuts. Source:OreganStateUniversityandWebMD

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We’ve got a dose of winter workout motivation that will ensure the only

layers you’ll be adding this chilly season are layers of clothing!

Embrace the Chill

WORDS: LEE-ANNE SPURDENS

While it’s tempting to stay under a blanket all winter long, hibernating isn’t good for your body or mind. Exercise is essential to manage your diabetes well, keep away the winter blues and build a healthy body – which also means you’ll be able to battle the wintergerms better.

Need some ideas to get you started? Here are some fun ways to get active - and have fun.

From ballet and ballroom to hip hop and salsa, there are adult classes available for just about every type of dance. Check out dancedirectory.co.za to find a class in your area – soon you’ll be walking taller, sitting straighter and bending down more easily.

Walking

A brisk, daily 30-minute walk can help maintain a healthy weight, strengthen bones and muscles, manage high blood pressure and heart disease, improve balance and lift your spirits.

Running

If you’re ready to speed up your walking, why not try a local park run? These free, timed 5km runs take place every week all over the world, and are a great way to get the whole family moving and make new friends. Visit www.parkrun.com.

Morning movers and shakersGenerate some heat on chilly winter mornings with this 3-minute blood-pumping routine:

1 Jumping Jacks: Jump your feet out and sweep your arms up over your head, then jump feet together and bring arms to your side. Repeat for 60 seconds.

2 Side squats: Squat as low as you can, stand up and take a step to the side. Squat down again. Repeat on the other side. Keep going for 60 seconds.

3 Plank: Get into a push-up position. Bend your arms to the floor, and rest your body weight on your forearms. Your elbows should be directly beneath your shoulders, your body in a straight line from head to feet. Hold for 60 seconds.

Skipping

Mobile, inexpensive and effective, this might be the most winter-friendly workout around. If it’s too cold or wet to skip outdoors, any indoor non-slippery surface will do (even in front of the TV). Skipping ups the heart rate, burns calories and strengthens muscles and bones. Start with five to 10 minutes a day.

Boot camp

If a little authority is what you need to get moving, you could be a winter warrior in the making! Boot Camp Academy SA (bcasa.co.za) offers “military” style boot camp classes across the country for all fitness levels.

Exercise videos

If you prefer to be drilled from the comfort (and warmth) of your living room, an exercise DVD is a good option. And who better to whip you into shape than martial arts guru, Billy Blanks? His legendary Tae Bo workouts are a mix of taekwondo and boxing, and available from takelot.com.

Fit Radio

Sometimes all you need to get you moving is the right music. The Fit Radio app delivers a fresh new workout soundtrack whenever you need it and is guaranteed to get you off the couch, even if all you do is dance around your living room. Which brings us to...

Dancing

A tonic for body and soul, the ultimate stress buster and a fun way to warm up a cold body!

Ask the expert:Anette Thompson, Podiatrist

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Happy feet

Your toes might be in hiding over winter, but that doesn’t mean you should neglect them. Here’s how to keep your winter feet healthy:

• Treatdry,flakyskin with an exfoliating footscrub and a good foot and heel balm.

• Warmfeet up by soaking them in warm (not hot) water for five to 10 minutes. Follow with foot balm and thick socks for extra snugness.

• Shoes with inflexible soles prevent naturalbending at the

ball of the foot, which can cause circulation problems.

• Tightshoes and a toe shape that does not match your foot shape can also limit circulation. Wearlow-heeledshoeswithflexiblesoles that don’t squeeze the front of your foot (this can cause inflammation of the big toes or ingrown toenails). Buy a larger size if you wear thick socks, and choose shoes with built-in cushioning – this promotes circulation under the ball of the foot.

How to motivate yourself to get off the couch:Enjoyment: This is the key to staying motivated, so make sure you enjoy whatever exercise you choose. Goal setting: This reaffirms a sense of mission, purpose and direction. Set goals during winter to keep you motivated, and reward yourself for sticking to your exercise routine. Variety: Change up your workout routine to prevent it from becoming boring – try different activities, train outdoors or work out with a partner to keep things interesting

- by Ilona Padayachee, Biokineticist

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Ask the expert:Cheryl Meyer, Dietician

The term “superfood” has become very popular in the language of food and health. We know that Mother Nature off ers a wonderful selection of healthy foods, but research has yet to prove any of them magical. No single food, no matter how “super,” can take the place of the important combination of nutrients from a diet based on a variety of nutritious foods, including plenty of fruits and vegetables.A

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“Sometimes it feels like I’m constantly trying to juggle what I want to eat and what I should be eating. Are there certain foods I must

include in my diet because I’m diabetic?” Gracie Monaheng

Diabetic Superfoods

SLM18_Ask_the_dietician.indd 1 2016/05/24 8:47 PM

How does it taste? No food is worth eating if it doesn’t taste good. There are plenty of options to choose from that offer both health benefits and flavour.

Where was it grown? Has it had to travel long distances from where it was grown to where it was sold?

How much does it cost? Has its “super” title brought with it a “super” price tag?

Has it been researched? Check with your healthcare team.

What value does it add to my overall diet? Variety is an important measure of diet quality, but bear in mind that adding variety doesn’t necessarily mean trying wildly new things: even just a slight change can wake up your taste buds.

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Ask the D

ieticianOmega-3 rich foods: like salmon, mackerel, pilchards, tuna, canola oil, flaxseed oil, flaxseeds and walnuts.

Leafy green vegetables: like spinach, kale, lettuce and bok choi. These powerhouse foods are low in kilojoules and total carbohydrate.

Wholegrains: easily trump their paler, refined counterparts. Choose brown or wholewheat options for a good source of protein, fibre and B vitamins.

Berries: sweet, yet low in calories and packed with antioxidants, vitamins and fibre.

Nuts: plenty of flavour, very versatile and with a good dose of fibre and selenium. Although they are high in fat and calories, a few nuts go a long way to adding taste to all kinds of meals.

Legumes: delicious, low in fat, high in fibre and rich in protein.

* As with all foods, you need to work these into your individualised meal plan in appropriate portions.

Some tests to help you decide whether a certain food is worth trying:

Think positive when planning your diet — focusing on foods to add, rather than avoid.Aim to include*:

SLM18_Ask_the_dietician.indd 2 2016/05/24 8:47 PM

When I was diagnosed with diabetes, I thought my whole life would change for

the worst, and I’d never be ‘normal’ again!

However, thanks to my Dis-Chem Clinic Sister, I realised that with the

right diet and lifestyle changes, a suitable exercise programme,

regular blood glucose monitoring and medication management, diabetes doesn’t rule my life.

I do.

If you suffer from diabetes, talk to your Dis-Chem

Clinic Sister: seriously, when you know there’s someone who can (and will) help you

get on with life, you just feel differently about the whole thing.

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Including:1. Lifestyle guidance and advice2. Nutrition advice3. Medicine management4. Exercise programmes5. Blood glucose measurement and management6. Glycated haemoglobin (HbA1c) testing which reveals your average blood sugar level over weeks/months7. Easy, convenient access to all your medication, devices, supplements and special foodstuffs under one roof8. Free chronic medication and prescription delivery9. Earn Benefit points on every purchase to redeem as cash on future visits10. Only at Dis-Chem

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WinterFavourites

When the temperature dips, it’s easy to want to turn to heavy winter food like pasta, potatoes and warm crusty bread. Here are some of our favourite hearty winter meals that are also kind to your blood sugar!

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PHOTOS: MARK PEDDLEFOOD EDITOR: LUISA FARELO

SLM18_Food.indd 1 2016/05/24 8:03 PM

Look out for our healthy tips from Pick n Pay's dietician, Leanne Kiezer, to make

these dishes even better for you!

WinterFavourites

Food

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SLM18_Food.indd 2 2016/05/24 8:03 PM

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48g

protein

1824kJ

energy

44g 451mg

carb sodium

8g 5g

fat fi bre

per portion

Classic Beef and Pearl Onion Stew

1kg beef goulashSalt and freshly ground black pepperOlive oil, for frying2 onions, fi nely diced400g button mushrooms, halved4 carrots, peeled and cut into chunks4 garlic cloves, roughly chopped50g tomato paste1½T fl our4 cups beef stock12 baby pearl onions, peeled2 bay leaves4 sprigs thyme1 cup brown rice

Method:Heat a little olive oil and fry meat in batches until nicely browned. Remove and set aside.Add a little more olive oil and fry chopped onions, mushrooms and carrots until lightly golden.Add garlic, tomato paste and fl our and cook for 2 minutes, stirring pan continuously.Return beef to the pot and add stock, pearl onions, bay leaves and thyme.Cover with lid and allow to simmer for 1 to 2 hours or until meat is cooked through and tender.Garnish with freshly chopped parsley and serve with steamed brown rice.

Top tip: Top tip: Brown rice is a higher fi bre alternative to white – also try wild rice with lentils to boost the fi bre and protein content even further.

Health hotline0800 11 22 88 healthhotline@pnp.co.za

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Serves 4-6

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Top tip: Trimmed of excess fat, pork is one of the leanest meats.

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Pork, Apple and Sage Casserole

Serves: 4

Method:

Olive oil2 onions, fi nely diced4 sticks celery, fi nely diced5 garlic cloves, roughly chopped2 fresh bay leavesSalt and freshly ground pepper800g to 1kg pork shoulder (trimmed of all fat), cubed2T plain fl our¼ cup apple cider vinegar¼ cup apple juice2T wholegrain mustard1T tomato paste4 sprigs sage, chopped6 sprigs fresh thyme2 cups chicken stock2 apples, peeled, cored and quartered

Preheat oven to 170°C. Heat a little olive oil and cook onions, celery, garlic and bay leaves over a medium heat. Cook for 10 minutes, stirring occasionally.

Place pork cubes in a large bowl and dust with fl our, tossing to coat. Season with a little salt and pepper.

Add pork to the pan and brown well.

Stir in the vinegar, apple juice, mustard, white pepper, tomato paste, sage and thyme. Cook for 5 minutes.

Add stock and bring to a simmer.

Add chopped apples, cover with lid and transfer to oven to roast for about 45 minutes or until pork is tender.

Remove from oven and serve with roasted sweet potatoes and steamed vegetables.

44g 24g 428mg

carb sodium

19g 4g

fi bre

per portion

protein fat

1872kJ

energy

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Chicken Masala with Raita

55g

protein

2282kJ

energy

53g 273mg

carb sodium

12g 6g

fat fi bre

per portion

Method:Cook onions, mustard seeds, curry leaves, garlic, ginger and chilli with a little vegetable oil until onions are soft.Add the diced chicken and dry spices to the pot and fry for about 5 minutes or until well browned and fragrant.Pour tinned tomatoes and stock into pot and simmer on medium-low heat for 30 minutes, or until chicken is tender. Season with salt and pepper and garnish with freshly chopped coriander. Serve with a dollop of raita.

Top tip: The wide array of spices used in this recipe means a fl avourful meal without the need to add excess sugar or salt.

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Health hotline0800 11 22 88 healthhotline@pnp.co.za

Vegetable oil, for frying2 onions, peeled and fi nely diced2t mustard seeds6 curry leaves (optional)3 garlic cloves, fi nely chopped1 piece ginger, peeled and grated2 red chillies, fi nely chopped800g chicken breast, cubed2T leaf masala1t ground coriander2t ground cumin1 tin chopped peeled tomatoes1 cup chicken stockSalt and freshly ground pepperHandful fresh coriander, roughly chopped

Serves: 4

1 cup plain low-fat yoghurt¼ cucumber, grated and squeezed of excess liquid1t ground cuminSalt and freshly ground pepper1 cup brown rice, cooked

Place all ingredients into a bowl and mix together thoroughly.Season with salt and pepper to taste.

Raita

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Method: Heat a little olive oil and cook onions, garlic, celery and carrots for about 5 minutes, until beginning to soften.Add mince to pan and fry for another 5 minutes, until well browned and all liquid has evaporated.Add tomato paste, tinned tomatoes and stock, and cover with lid.Cook over a low to medium heat for about 1 hour or until sauce has reduced slightly and mince is tender.Add fresh parsley and basil and season with a little salt and pepper. Set aside and keep warm.

Simple Bolognaise with Zoodles

33g

protein

1262kJ

energy carb sodium

5g

fat fi bre

per portion13g 16g

Serves: 4249mg

Choose a sodium-reduced beef stock for an option that is lower in salt.

Top tip:

Olive oil, for frying1 onion, fi nely diced2 garlic cloves, peeled and fi nely chopped1 celery stalk, fi nely chopped2 carrots, fi nely chopped500g lean beef mince1T tomato paste1 can chopped peeled tomatoes1 cup beef stock1 punnet fl at-leaf Italian parsley, chopped8 fresh basil leaves, choppedSalt and freshly ground black pepper500g large baby marrows, washed

29

TO MAKE BABY MARROW NOODLES (ZOODLES): Use a vegetable peeler to make tagliatelle strips from the baby marrow, and place into a microwavable bowl.

Microwave zoodles for about 30 seconds, until just softened. (You can also boil zoodles for 30 seconds.)

Divide zoodles into four bowls and top with a little bolognaise sauce.

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Roasted Tomato, Sage and Garlic Soup

Method: Preheat oven to 200°C.Place tomatoes and garlic in an ovenproof dish and drizzle with a little olive oil.Season with sugar, salt and pepper. Roast for about 30 minutes or until soft and caramelised.Heat a little olive oil in a pan and cook onions and sage until lightly golden brown.Add roasted tomatoes and stock to pan, cover and simmer for 15 minutes.Remove soup from heat and blend until smooth.Serve immediately, with a spoonful of yoghurt and chives.Serve immediately with the apple crumble.

9g

protein

548kJ

energy

481mg

carb sodium

4g 3g

fat fi bre

per portion17g

Serves: 410 large tomatoes, quartered8 garlic cloves, peeledOlive oil, for cooking1t brown sugarSalt and freshly ground pepper1 medium onion, fi nely dicedHandful sage, roughly chopped3 cups vegetable stockSalt and freshly ground pepperLow-fat yoghurt, for servingHandful of chives, fi nely chopped

Top tip: Using vegetables is a wonderful way to build bases for soups and sauces, while extending casseroles and stews. They add fi bre and micronutrients to your dish without the excess kilojoules.

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Health hotline0800 11 22 88 healthhotline@pnp.co.za

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Roasted Caulifl ower and Lentil Soup

Method:Preheat oven to 200°C.Place caulifl ower onto a roasting tray and season with cumin, salt and pepper.Drizzle with a little olive oil and roast for 30 minutes or until caulifl ower is cooked and golden brown.Heat a little olive oil and cook onions, carrots, celery and garlic for a couple of minutes.Add roasted caulifl ower together with the vegetable stock and lentils and simmer gently.Place the cornfl our into a small bowl and add the water. Mix until a paste is formed and stir into soup. Cook for a further 10 minutes or until soup has thickened slightly.Serve with fresh coriander.

14g

protein

824kJ

energy

28g 540mg

carb sodium

5g 9g

fat fi bre

per portion

27

1 head caulifl ower, cut into fl orets1T ground cuminOlive oilSalt and freshly ground pepper1 onion, fi nely diced1 carrot, peeled and fi nely diced1 stick celery, fi nely diced2 garlic cloves, fi nely chopped1 can of lentils, rinsed and drained well4 cups vegetable stock1T cornfl our1T waterFresh coriander

Serves: 4

27

Top tip: Lentils are a source of soluble fi bre, helping to promote blood glucose control and healthier blood cholesterol levels.

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6 large beetroots, washed3T olive oil1½t fennel seeds2 garlic cloves, peeled and finely chopped1t wholegrain mustardZest and juice of 1 large lemonSalt and freshly ground pepper1 cup barley, cooked according to packet instructions300g baby spinach2 rounds low-fat feta cheese, crumbled

32

Health hotline0800 11 22 88 healthhotline@pnp.co.za

Warm Barley Salad

12g

protein

1406kJ

energy

56g 335mg

carb sodium

9g 13g

fat fibre

per portion

Serves: 4 Method:Preheat oven to 180°C. Cover each beetroot in foil and place into a roasting tray. Roast beetroots for 30 to 40 mins or until soft.Remove foil, cool and peel skins. Cut into wedges.For the vinaigrette: heat a little olive oil in a pan and add fennel seeds, garlic, mustard, lemon zest and juice. Remove from heat and season with salt and pepper.Mix the cooked barley with the roasted beetroot wedges, baby spinach and feta, and vinaigrette.

SLM18_Food.indd 9 2016/05/25 9:18 AM

35

Healthy cooking tips

Pick n Pay Hotline

Ensure you get the nutrients you need without the excess kilojoules and refi ned carbohydrates by following these helpful tips. With just a few tweaks and ingredient substitutes, even your favourite family recipes can be revamped to be healthier!

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

For your nutrition and health-related queries, contact>> healthhotline@pnp.co.za>> Toll free on 0800 11 22 88

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Healthy tips

IF YOUR RECIPE CALLS FOR: TRY SUBSTITUTING:

Plain or cake fl our Half of the amount with whole- wheat fl our in baked goods

Bacon Back bacon with fat removed

Butter, shortening or oil to prevent sticking Cooking spray or non-stick pans

Dry bread crumbs Rolled oats or crushed bran cereal

Pasta Wholewheat pasta

Evaporated milk Low-fat evaporated milk

Fruit canned in heavy syrup Fruit canned in its own juices (drained) or in water, or fresh fruit

Fruit-fl avoured yoghurt Plain yoghurt with fresh fruit slices

Full-fat cream cheese Low-fat smooth cottage cheese

Sour cream Fat-free or low-fat plain yoghurt

Mince Extra-lean or lean mince

Cream Low-fat evaporated milk

Mayonnaise Low-oil mayonnaise or salad cream

Meat as the main ingredient Three times as many vegetables as

meat in casseroles, soups and stews

Salad dressing Fat-free or low-oil dressing or

fl avoured vinegars

Table salt Herbs, spices or herb blends

White bread Wholewheat bread

White rice Brown rice, wild rice or pearl barley

Full cream milk Low-fat or fat-free milk

SLM18_Food.indd 10 2016/05/24 8:03 PM

Though you might not be able to turn back the clock, you can always feel – and act – young at heart. Celebrate Youth Day on the 16th June by choosing some of these great ways to lighten up.

GIGGLE Nothing makes you feel younger than having a good laugh. Laughter also helps you feel less anxious, less tense, boosts your immune system, protects your heart and can even make you look younger. Be sure to surround yourself with cheerful, happy people and seek out opportunities to have a good giggle together.

SING OUT LOUD You don’t have to be pitch perfect to belt out a tune, and children definitely don’t let being in tune stand in the way of their performance! Even doctors recommend singing out loud, as a means to release endorphins which make you feel good.

BUILD A FORT Dismantle the couches and build yourself

a fort right in the lounge. There is nothing better to cheer you up on a rainy day than putting together a fort made out of couch pillows and sheets for you and the kids to play in – or maybe for a romantic candlelit evening with your partner.

PLAY BOARDGAMES We seem to have forgotten that there are better things to do with our time than sit in front of the computer or TV screen. So switch off all your devices and get a little competitive with boardgames. Whether it’s 30 Seconds, Pictionary or good old Monopoly, you’ll be amazed what fun a boardgame can be.

COLOUR IN Not just for kids, colouring in for adults is all the rage at the moment. Colouring in is a stress-free activity that will help put your mind at ease. Choose from one of the many adult colouring in books and whatever crayons or kokis you need to get your creative juices flowing and make you feel young again.

Staying young at heart is easy with these great activities.

Fountain of YouthWORDS: CHARIS LE RICHE

Lifestyle

35

A-MAZING MAZES If you are in Johannesburg, embrace your inner child and go exploring at the Honeydew Mazes on Boland Road. There is a giant maze to discover as well as a few smaller puzzles and mazes. If you answer the quiz well enough, you’ll be rewarded with a free ice cream. 82 Boland Rd www.honeydewmazes.co.za 073 795 2174

SPEEDY SLOPES If you haven’t been to the toboggan track in Tygervalley, then you are missing out. One thing about kids is that they have no fear of speed – and what better place to make this a reality than Cape Town’s own ice-less toboggan track.Carl Cronje Dr, Tygervalley, Cape Town www.coolrunnings.capetown 021 949 4439

SPIRIT OF ADVENTURE The Chimp and Zee Rope Adventure Park at uShaka Marine World in Durban is a must for the young at heart. As you manoeuvre your way through the obstacles, you’ll get to enjoy the stunning views over uShaka and take your climbing skills to new heights. Unit H07 uShaka Marine World, 1 Bell St, Point, Durbanwww.chimpandzee.co.za/ushaka 031 332 1167

HIT THE ICE PE’s biggest mall, the Bay West Mall, is also home to the Eastern Cape’s only ice rink. Be sure to pop down and show off your moves… Or have fun trying!100 Baywest Boulevard, Bay West City, Port Elizabeth www.facebook.com/baywesticerink 041 492 0318

Make a Date: Joburg / Cape Town / Durban / PE

Par

tner

s

36

Ask the expert:

“A few changes can give someone new hope of working with their diabetes.”

Jeanne Berg, Diabetes Educator

Dear Simon, Dealing with diabetes burnout is complex. There is no “one solution fits all” because the experience isn’t the same for everyone. Each person lives with diabetes in their own way, and needs different kinds of support. Burnout is often accompanied by stress, anxiety, depression and other emotional states like anger, resentment, shame and guilt.

A few ideas to help your wife work around her burnout:- Allow her to feel “burned out”. If

she tries to hide that emotion, it just makes it worse. Denial is not good for healing. Help her think of positive things about her diabetes. For example: “At least I am eating healthy.”

- Nurture her. Spend quality time with her. Teach her to nurture herself.

- Get her to slow down. The idea is for her to have more breathing space so that everything isn’t related to diabetes.

- Sometimes it also helps if she changes her diabetes management: trying injections instead of a pump or

a continuous blood glucose monitor instead of fingerpricks.

- Encourage her to connect with other people with diabetes so that she knows she isn’t alone.

- Help her realise that she must not strive for perfection, and accept that highs and lows happen, even when she is trying her best.

- Focus on her victories: what she is doing right. Then set some achievable goals that build on those successes.

- Together, try to identify the barriers she feels towards diabetes. This will help both of you to decide what she needs to change.

Always remember that your diabetes team is there for you. It is never about how you fall, but about how you get up.

Partner’s Corner

“I’m worried that my wife is suffering from diabetes burnout. She seems exhausted by

her condition and uninterested in getting it back under control. What can I do?” Simon Smith

This is your space…

0143 Sweetlife Ads.indd 3 2016/02/08 1:14 PM

Ch

arity

39

Sweet Life Gives Back

Who are CWD?CWD are Catholic Welfare and Development: a social welfare and development organisation established in 1970 to address the abject poverty and injustices suffered by underprivileged people. The agency operates primarily in the Western Cape and works in Gugulethu, Samora Machel, Khayelitsha, Phillippi, Masiphumelele, Delft, Tafelsig, Athlone, Bo-Kaap, Atlantis and Manenburg.

What do they do?Work with communities that face multiple levels of socio-economic challenges such as poverty, unemployment, domestic and drug abuse, gangsterism, child neglect, xenophobia, poor health and nutrition and very limited infrastructure. We provide programmes open to all people in need, regardless of background and religion.

Here’s one of the inspiring organisations we’ve partnered with to give back to the community. Read on to find out how you can get involved!

How can you get involved?By donating goods (clothes, bedding,etc), money or time.

Get in touch by visiting 37A Somerset Road, Cape Town, or call 021 425 2095, email info@cwd.org.za or visit www.cwd.org.za

Our programmes include:• Economic Development (ECODEV)

Promotes employment amongyouth (aged 18-35) and women inthe Western Cape.

• Early Learning Services (ELSO)Provides support to informalcrèche staff and helps earlychildhood development centres.

• Arts and Culture TherapyProvides psycho-social andpsycho-educational group andindividual counselling to enhancesocial skills through art, danceand other therapy.

• Catholic Counselling NetworkProvides psycho-social assistanceto improve mental and emotional health.

• Community Development CentresAftercare, elderly programmes,income generation opportunities,community kitchens, crèche andschool holiday services.

• Emergency Disaster Response

CATHOLIC WELFARE AND DEVELOPMENT

What are carbohydrates?

Carbohydrates (“carbs”) are one of the three big macronutrients in nutrition; the other two are fat and protein. We need these nutrients most in our diet, as they provide energy.

All carbohydrate (“starchy”) foods get broken down into glucose – the main energy source for the cells. The hormone insulin helps to transport the glucose into the cells. Carefully managing the carbs you eat is key to managing your blood glucose and insulin levels and, ultimately, your diabetes.

Why is carb counting important?

If you have diabetes, your pancreas doesn’t produce enough insulin to process large amounts of glucose. As a result, glucose builds up in your blood, and can damage your organs.

By only eating small amounts of carbs at a time, and limiting the

amount you eat throughout the day, your body gets

a chance to process the glucose from the carbs with the insulin that’s available – either from your pancreas or from the medicine you take.

Which carbs are best?

The less processed the better: grains, legumes and root vegetables are good sources of carbohydrates – they provide energy, vitamins,minerals and, importantly, fi bre. Thefi bre slows down digestion, leadingto a gradual release of glucose.Refi ned starches, in contrast, leadto a quick release of glucose. Thisglucose spike can be diffi cult tocontrol if you have diabetes.

Just been diagnosed with diabetes? Keep a close eye on the carbs you eat – it’s the fi rst step to better blood glucose control.

The Basics of Carb Counting

WORDS: CARINE VISAGIE

a chance to process the glucose from the carbs with the insulin that’s available – either from your pancreas or from the medicine you take.

Which carbs are best?

Just been diagnosed with diabetes? Keep a close eye on the carbs you eat – it’s the fi rst

Just

Dia

gnos

ed

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SLM18_Just Diagnosed.indd 1 2016/05/24 8:16 PM

ONE QUARTER with protein, e.g. skinless chicken, fi sh,lean cuts of beef or pork,eggs, low-fat cheese.

Another tip is to always make sure your plate is split up in three:

Plan your main meals carefully

One carbohydrate

One serving = 15g carbohydratesHow many daily servings you can have depends

on your weight, age, activity and gender.

=15 grams

The lowdown on carbohydrate “servings”

Think in terms of “servings” to monitor your carb intake throughout the day.

Examples of a single carbohydrate serving:

slice of bread

cup raw oats

cup cooked pasta

cup cooked brown rice

cup low-fat milk

low-fat plain yoghurt

cup mashed sweet potato

cup canned kidney beans

thin rice cakes

medium-sized apple

small banana

1

311

200g

ONE HALF with non-starchy vegetables, e.g. spinach, lettuce,green beans, broccoli,caulifl ower, tomatoes,cucumber, mushrooms.

ONE QUARTER with carbs, e.g. wholegrain bread, brownrice, sweet potatoes, wholegrain crackers. Remember tostick to the guidelines above.

41

cup canned kidney beans

thin rice cakes

medium-sized applemedium-sized apple

small banana

SLM18_Just Diagnosed.indd 2 2016/05/24 8:16 PM

Last

Wor

d

“There is no sincerer love than the love of food.”George Bernard Shaw

SLM18_Last_Word.indd 1 2016/05/25 9:30 AM

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