Author: Diabetes Focus eMag

Pumpkin Pie Smoothie Bowl

Pumpkin Pie Smoothie Bowl

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Indulge in this guilt-free Pumpkin Pie Smoothie Bowl; it combines spicy flavours with the power of Lifegain® Advanced Nutritional Supplement. Packed with vitamins, this is the perfect way to start your day or fuel your afternoon.

Servings:

2

Ingredients:

8

Total time:

5 minutes

Ingredients

  • 1 cup roasted pumpkin
  • 1 frozen banana
  • 1 tsp. vanilla extract
  • 1 tsp. pumpkin pie spice or cinnamon or mixed spice
  • 120g (2 servings of 60g) Lifegain® Advanced Nutritional Supplement Vanilla
  • 400ml water (Mix with Lifegain®; add more if needed)

For topping

  • 12 almonds, crushed
  • Cinnamon

Method

  1. Blend all of the above together in a blender.
  2. Pour into a bowl and top with the almonds and cinnamon and have as a cold breakfast bowl or blend the almonds in as well and serve as a drink on the go.

NUTRITIONAL INFO (per serving)
Energy  1186kJ  |  Protein 19g  |  Carbs 56g  |  Sugar 28g  | Fat 23g

Find out more about Lifegain®

macadamia nut milk

The benefits of macadamia nut milk

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Estée van Lingen offers guidance on how macadamia nut milk can be integrated into a diabetic-friendly diet, highlighting Giraf Macadamia Milk.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Managing diabetes requires careful attention to dietary choices, especially when it comes to sources of carbohydrates, fats, and sugars. Dairy products, and their plant-based alternatives, have become a central part of many people’s diets, each offering unique nutritional benefits.

For people with diabetes, choosing the right type of milk can significantly affect blood glucose control. As with most foods, there are pros and cons, just like with cow’s milk and macadamia nut milk.

Nutritional comparison in regard to diabetes

Cow’s milk

  • Traditional cow’s milk is a natural source of well-absorbable and highly bioavailable protein, calcium and micronutrients such as riboflavin, vitamin B12, iodine, potassium and phosphorus. (1,2) It doesn’t naturally contain vitamin D but can be fortified with it and comes in various fat levels (Fat-free, skimmed, low-fat, and full cream).
  • Cow’s milk contains lactose, a natural sugar, which can raise blood glucose levels. A cup of regular milk contains approximately 12 grams of carbohydrates, translating to about 5 – 6 grams of lactose, which is something people living with diabetes must monitor.
  • Despite containing carbohydrates, cow’s milk has a low glycaemic index (GI) of around 30 – 40, meaning it doesn’t spike blood glucose as rapidly as other carbohydrate sources since lactose has a different effect compared to pure glucose. However, the carbohydrate content still needs to be accounted for in meal planning.
  • Low-fat or fat-free milk contains the same amount of lactose as whole milk but is often preferred for people with diabetes looking to reduce saturated fat intake.

Macadamia nut milk (Giraf Macadamia Milk)

In contrast, macadamia nut milk isn’t naturally high in the nutrients of cow’s milk, so it has to be fortified, especially with calcium and vitamin B12.

Macadamia milk, especially unsweetened versions, is a low-carb, low-sugar option with approximately 2 grams of carbohydrates per cup. Its creamy texture and mild flavour make it an appealing choice for people with diabetes.

In the Giraf Macadamia Milk range, there are four variants:

  • Giraf Original (macadamia nut milk that is sweetened with sugar).
  • Giraf With Vanilla Flavour (macadamia nut milk sweetened with vanilla flavouring).
  • Giraf With Oats (an unsweetened option with added oats that contribute to the sweetness).
  • Giraf Unsweetened Macadamia Milk (with no added flavourings or sweeteners).

Giraf Macadamia Milk range offers a creamy texture with a unique flavour profile. It’s often lower in kilojoules than full cream or low-fat milk and higher in good fats. Unfortunately, it’s lower in protein and doesn’t contain as much calcium. So, it would still be important to focus on consumption of enough protein and other sources of calcium during the rest of the day.

The Giraf Unsweetened Macadamia Milk (unsweetened and unflavoured option) contains only 1 gram of total carbohydrates of which only 0,2g is sugar which makes this an ideal option for people with diabetes to control blood glucose.

In Giraf With Oats (unsweetened version with the added oats), the total carbohydrate amount is 7,2g of which the sugar content is 4,5g per 100ml. This is similar to that of cow’s milk, and also a natural source of fibre. It’s also an option for people with diabetes to use with the same guidelines as for cow’s milk.

These two variants (Giraf Original and Giraf With Vanilla Flavour) can still be added into your diabetic diet and consumed in moderation and if possible, with a source of protein or fat to help lower the spike on blood glucose levels.

In both the sweetened variants (Giraf Original and Giraf With Vanilla Flavour), there is a total of 3,4g carbohydrates of which is 3,3 g sugar per 100ml. This is less than the amount of sugar in milk. Since cow’s milk contain natural sugar, lactose, it’s broken up differently in the body and doesn’t have a negative effect on health

Comparison of Giraf Macadamia Milk range

Per 100ml Giraf Unsweetened Macadamia Milk Giraf Original Giraf With Vanilla Flavour Giraf With Oats
Energy (kJ) 128 157 157 240
Protein

(g)

 0,6 0,8 0,8 1
Carbs

(g)

 1 3,4 3,4 7,2
Sugar

(g)

 0,2 3,3 3,3 4,5
Fat

(g)

 3 2,2 2,2 2,5
Sat. fat

(g)

 0,5

 

 0,4 0,4 0,4
MUFA

(g)

 2,4
PUFA

(g)

 0,1
Chol

(mg)

 0
Fibre

(g)

 0,3 0,4 0,4 1
Sodium

(mg)

 20 0,05 0,05 0,1
Calcium

(Mg)

 40

Health considerations

Lactose intolerance and dairy sensitivities

As the number of people with lactose intolerance is growing, the consumption of milk alternatives has become a preferable choice. Plant-based milks, such as Giraf Macadamia Milk, is naturally lactose-free.

Allergies

Macadamia nut milk may not be suitable for people with tree nut allergies.

Digestibility

Nut milks are often easier to digest than cow’s milk, especially for those with dairy sensitivities. Macadamia nut milk is known for its smooth texture and light digestibility, making it an easy substitute in many recipes.

Cholesterol

People with high cholesterol should normally avoid drinks higher in fat, especially saturated fats, such as full cream milk. They should rather opt for a low-fat or plant-based milk option.

Since macadamia nut milk is also higher in mono-unsaturated fats and lower in saturated fats compared to cow’s milk, it will also be a good option to lower bad cholesterol and assist in increasing good cholesterol.

Environmental impact

Cow’s milk

Producing dairy milk involves significant water usage and emissions, mainly due to cow feed, methane emissions, and farm operations. It has one of the highest environmental footprints among beverage options.

Plant-based milks

Plant-based dairy alternatives have been shown to have lower impacts in almost all cases of gas emission releases as well as resources usage, such as water, energy and land.

Macadamia nut milk

Macadamia trees require less water than almond trees and grow well in a variety of climates, making them a more sustainable choice.

Note: Giraf’s production processes are reportedly eco-conscious, with all their farms being AmberGAP certified to ensure sustainability and Good Agricultural Practices and to ensure harmony with their local ecosystems and support local communities and wildlife populations.

Taste and culinary uses

Flavour profile

Macadamia nut milk, particularly from Giraf, is celebrated for its creamy texture and subtle, nutty flavour. Unlike other nut milks that has added vegetable oils, Giraf don’t add any additional oils or fats. It has a richness that mimics the mouthfeel of whole milk, making it ideal for coffee, pouring over cereal, adding into smoothies and desserts.

Versatility

Giraf Macadamia Milk is versatile in cooking. It blends smoothly into both savoury and sweet dishes without overpowering other flavours, making it an excellent substitute in baking and cooking recipes.

Cost considerations

Price comparison

Milk alternatives like macadamia nut milk can be costlier, partly due to the specialized farming practices required. Although it might be more of an investment, many consumers find the taste and health benefits worth the extra cost.

Sweetened vs. unsweetened varieties

Avoiding added sugars

Sweetened milk alternatives can contain significant amounts of sugar, which can contribute to blood glucose spikes especially since the sugar is pure glucose. It’s crucial for people with diabetes to choose unsweetened varieties, which are readily available and generally lower in kilojoules or be careful of the portion sizes used.

Reading labels carefully

Flavoured macadamia nut milks may contain added sugar, so reading labels can prevent inadvertent consumption of extra carbs. Rather opt for unsweetened versions but also have a look at the total carbohydrate and sugar content per 100ml.

Recommendations for macadamia nut milk

Portion control

Even with low-carb options, portion control is essential. People with diabetes should measure servings and consult with a dietitian if they’re unsure about how macadamia nut milk fits into their carbohydrate allowance.

Balanced diet

Pairing macadamia nut milk with protein or fibre-rich foods can help stabilise blood glucose levels and prevent spikes. For example, pairing a small amount of macadamia nut milk with high-fibre oats or chia seeds or even mixing it with a protein powder, can create a balanced meal that supports blood glucose stability.

All about Giraf Unsweetened Macadamia Milk

Since its debut in 2024, Giraf Macadamia Milk has captured the hearts and taste buds of plant milk enthusiasts with its unparalleled creaminess.

This summer, responding to the demand from sugar-savvy consumers who desire even more control over their sugar intake, Giraf is set to surprise and delight again with the launch of its NEW Unsweetened Macadamia Milk variant.

This latest addition retains the rich, creamy texture that fans love but has no added sugar and includes more Macadamia nuts per pack than any other nut milk available.

New Giraf Unsweetened option

Giraf Unsweetened Macadamia Milk is incredibly low in carbohydrates and unlike other plant-based milks, this one keeps it natural with 4% macadamia nuts and totally unsweetened.

With just 321 KJ per 250ml serving, it offers a mere 322,16 kJ per serving, allowing you to sip smarter.

At only 1g of carbs per 100ml, and just 0.4g of sugar per 250ml serving, it’s essentially sugar-free, providing a wholesome option for health-conscious consumers, and the rich, creamy texture that Giraf is known for.

Ideal for smoothies, coffee, baking, or simply on its own. Find Giraf on shelf at leading supermarkets, coffee shops, health food stores, and online retailers across South Africa.

Award-winning Giraf Macadamia Milk shines at the 2024 Food & Home Awards!

Visit www.girafmacadamia.com and follow us @girafmacadamia to stay informed and inspired.

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

MEET THE EXPERT

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

References

  1. National Dairy Council (2016). Science summary: Dairy and peak bone mass.
  2. Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A (2016). Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food & Nutrition Research, 60:32527.
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Jambon Salad

Jambon Salad

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Enjoy the delicious flavours of summer with this Jambon salad. This easy-to-make salad is perfect for any occasion and will surely be a hit with family and friends alike. Get ready to experience the freshness of summer in every bite.

Servings: 2 | Prep time: 5 minutes | Cooking time: 10 minutes | Cut: pork leg

Ingredients

  • 6 slices of good quality Jambon ham
  • 3 cups salad leaves
  • 1 cup rocket leaves
  • Roasted pumpkin squash
  • 1/2 cup raspberries
  • 1/3 cup parmesan
  • Feta to serve
  • Toasted seeds to serve
  • Toasted pine nuts to serve

Mediterranean Salad Dressing

  • 1 cup olive oil
  • 6 Tbsp. red wine vinegar
  • 3 garlic cloves, peeled and crushed
  • 1/4 tsp. salt
  • 1/2 tsp. dried basil
  • 1 tsp. dried oregano
  • 1 lemon, juiced
  • 1 tsp. Dijon mustard

Method

  1. Preheat your oven to 180°C
  2. Place your Jambon ham on a baking tray and drizzle with olive oil. Bake for about 10 minutes or until it becomes crispy. While the Jambon is baking, prepare your salad leaves.
  3. Once the Jambon is crispy, add on the top of your salad leaves.
  4. Add roasted pumpkin, raspberries, feta, parmesan, toasted seeds, and pine nuts.
  5. Mix your salad dressing and add it to the it to the salad. Toss the ingredients together until they are well combined.
  6. Serve your Jambon Salad fresh and enjoy.

Visit sapork.co.za for more info on pork.

smoothie

Putting health into your smoothie

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Dietitian Estée van Lingen highlights what you need to be aware of when preparing a health smoothie.

Listen to this article below or wherever you get your podcasts or visit our playlist.

A smoothie is generally a quick and easy-go-to drink to replace meals or have as a snack. But what makes a healthy smoothie?

The three main components that’s important when it comes to a smoothie is fibre, protein, and healthy fats. All three of these will assist in balancing the blood glucose levels.

Fibre

To increase fibre, you can add fruit, vegetables (both with the skin on where possible), seeds as well as grains (rolled oats).

Since people living with diabetes need to limit fruit intake per day, the general rule is to not have more than 1 serving fruit at once (equal to 1 medium-sized fruit or about 100 – 120g).

Types of fruit also play a role as high-GI fruits can spike blood glucose levels quicker. In this regard, lower GI fruits to include are apples, pears, berries, and citrus fruits.

Vegetables can include spinach, baby spinach, kale, cucumber, frozen cauliflower, broccoli, celery, beetroot, or even carrots.

When adding in oats, only add 1 serving (equal to 25g raw oats or 3 Tbsp.).

Protein

To get protein, you can use milk or plain unsweetened yoghurt, unsweetened protein powders, or even meal replacement options high in protein and lower in carbohydrates, such as Replace® Diabetic. This is a low-GI meal replacement endorsed by the GI Foundation.

Nuts and seeds also contain protein so will also contribute to the total protein.

Portion sizes per serving will be 1 cup milk or 100g yoghurt or 1 serving of protein powder or meal replacement powder.

Healthy fats

These include nuts and seeds as mentioned. Good options are chia seeds, ground flaxseeds (when it’s not ground, the whole seed might pass through the digestive track without the benefit), sunflower or pumpkin seeds, almonds, cashews, walnuts, or even sugar-free nut butters, such as peanut butter or almond butter, etc.

Another great healthy fat addition will be avocado, especially to a green smoothie with apple, celery, cucumber, baby spinach, and water.

Portion sizes will also be important as fats do carry a bit more energy compared to carbohydrates and protein and can easily add on kilojoules. Portion sizes will be 1 level Tbsp. of seeds or about 6 nuts, or 1 tsp. nut butter. Avocado will be about ÂĽ of a small avocado.

More healthy additions

Healthy additions to a smoothie may also help fight inflammation. These include a variety of vegetables; purple, blue or red fruits; ginger; cinnamon; turmeric; cayenne pepper; freshly squeezed lemon juice (be careful not to add to milk or yoghurt-based smoothies as the milk will split); and fresh herbs like rosemary.

Go try a few options and combinations to find your star smoothie recipe.

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

MEET THE EXPERT

Estée van Lingen is a registered dietitian practicing in Randburg and Fourways, Gauteng. She has been in private practice since 2014 and is registered with the HPCSA as well as ADSA and served on the ADSA Gauteng South Committee for 2020 – 2022.

This article is sponsored by Replace® Diabetic in the interest of education, awareness and support. The content and opinions expressed are entirely the dietitian’s own work and not influenced by Replace® in any way.

Header image by FreePik
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Diabetic macular oedema

Diabetic macular oedema explained

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Dr Enslin Uys, an ophthalmologist, unpacks the symptoms, causes, and treatment for diabetic macular oedema.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Diabetic macular oedema (DMO) is one of the leading, preventable causes of central vision loss. It’s a complication of diabetes that causes fluid build-up in the macula (the part of the eye responsible for the central, detailed vision). This can lead to blurred vision, double vision, and even total loss of vision.

What is the cause?

The retina is the thin nerve layer in the back your eye, like the film in a camera, that receives the image in your eye and sends it to your brain allowing you to see. High blood glucose levels cause damage to the small blood vessels in the retina, leading to fluid leakage and swelling (oedema).

What do you experience?

There are a variety of symptoms, most commonly blurred vision.  You can also have double vision, distorted colours, and blind spots.

How is it diagnosis?

You will need a comprehensive eye examination by an ophthalmologist. Your visual acuity (vision) will be recorded and your eye examined from the front to the back. Your pupils will be dilated, by inserting drops, to give the ophthalmologist a better view of the back of your eyes. Special lenses are used to look at the back of your eyes; this is called a fundoscopy or fundus examination. Special tests or investigations are also performed to assist in the diagnosis, for documentation and monitoring. These tests include:

  1. Colour fundus photos

Image: Left colour photo – DMO circled

  1. Optical Coherence Tomography (OCT)

This is a non-invasive detailed scan of the back of the eye, the retina, almost like a CT scan of the retina.

Image: OCT right – normal.


Image: OCT left – CMO.

  1. Optical coherence tomography angiography (OCTA)

This is also a non-invasive medical imaging technique used to visualise the blood vessels (microvasculature) in the retina.

  1. Fluorescein angiography

This is similar to doing an angiogram of the heart. A drip is inserted in your hand and a dye (fluorescein) is injected into the vein that travels very quickly through the body and gets to your eye within 20 to 30 seconds.

Numerous pictures are taken over a 10-minute period to see if there are areas of ischemia (poor blood supply), or leakage of the dye (as it is not supposed to escape the blood vessels) and where it’s leaking from.

Image: Left fluorescein angiography with leakage circled.

 Risk factors

  • Duration of diabetes: The longer you have had diabetes, the higher the risk of developing DMO.
  • Poorly controlled blood glucose levels: Inadequate control of blood glucose levels over time can increase the risk of diabetic retinopathy and DMO.
  • High blood pressure: Hypertension can exacerbate the damage to blood vessels in the retina, increasing the risk of DMO.
  • High cholesterol levels: Elevated cholesterol levels can contribute to the development and progression of DMO.
  • Pregnancy: Pregnant women with diabetes may be at increased risk of developing DMO due to hormonal changes and fluctuations in blood glucose levels during pregnancy.
  • Other factors: Factors such as smoking, obesity, and genetic predisposition may also play a role in the development of DMO.

Regular eye examinations are important for early detection and treatment to preserve your vision.

How is DMO treated?

Once the diagnosis has been made, a treatment plan will be discussed by your ophthalmologist. The current, most common, form of treatment is anti-vascular endothelial growth factor (VEGF) injections.

Anti-VEGF injections

  • These injections have become the gold standard for treatment of many retinal diseases of which DMO is one of them.
  • Anti-VEGF treatment is given as an injection into the white part of your eye (sclera). The drug is injected directly into the vitreous, the jelly that fills your eye. This is called an intravitreal injection. Your eye is numbed with drops prior to the injection and betadine is inserted to prevent an infection. Although it sounds terrible, the procedure is generally straightforward, quick, and not painful.
  • Initially these injections are repeated every four weeks. This is called the loading dose. The vision and OCT scan are then repeated and the response to the injections evaluated.
    • If a good response was obtained: the interval between injection can then be increased.
    • If a poor response was obtained: you might be switched to a second-line treatment option.
  • For DMO, these injections are usually ongoing over a two to three year-period. All depending on the response.
  • The current anti-VEGFs available in South Africa are bevacizumab, aflibercept, ranibizumab and faricimab-svoa.
  • Although bevacizumab is not registered (used off label), it’s ten times cheaper than the registered drugs and is used as first-line treatment. It has been used for more than 15 years worldwide and has an excellent track record with multiple studies to prove this.
  • Second-line treatment is introduced only when bevacizumab failure has been shown.

Other treatment options include corticosteroid injections, implant or triamcinolone injections, focal laser photocoagulation, or vitrectomy surgery.

Prevention

Manage your diabetes through:

  • Lifestyle changes (see a dietitian, follow a healthy eating plan and exercise three to four times per week).
  • Medication to control your glucose levels.
  • Regular eye examinations.
  • Early treatment of DMO.

If you are experiencing symptoms or have concerns, consult an eye specialist or healthcare professional for personalised advice.

Dr Enslin Uys (MBChB; DA (SA); Dip Ophth (SA); FCOphth (SA)) is a general ophthalmologist with a strong interest in disease affecting the retina. He is the co-founder of the Pietermaritzburg Eye Hospital, where he is currently in full time private practice, and is the current president of the South African Vitreoretinal Society (SAVRS) that represents ophthalmologists in SA involved in treating and managing retinal diseases.

MEET THE EXPERT

Dr Enslin Uys (MBChB; DA (SA); Dip Ophth (SA); FCOphth (SA)) is a general ophthalmologist with a strong interest in disease affecting the retina and the co-founder of the Pietermaritzburg Eye Hospital, where he is currently in full time private practice. He is also the current president of the South African Vitreoretinal Society (SAVRS) that represents ophthalmologists in SA involved in treating and managing retinal diseases.

Header image by FreePik
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Futurelife® Zero Zucchini and Walnut Bread

Futurelife® Zero Zucchini and Walnut Bread

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This delicious Futurelife® Zero Zucchini and Walnut Bread combines the wholesome benefits of zucchini and walnuts with the low-carb, high-protein power of FUTURELIFE® ZERO Smart Food™.

Enjoy a slice of flavourful, satisfying bread without compromising your health goals. Packed with essential nutrients and fibre, it’s the perfect choice for a balanced breakfast or a healthy snack.

Servings: 12

INGREDIENTS

  • 1 cup of FUTURELIFE®ZERO Smart Food™
  • ½ cup cake flour
  • 1 ½ tsp. baking powder
  • 2 eggs
  • 200g zucchini, finely grated
  • 50g walnuts, chopped
  • 2 Tbsp. of canola oil
  • Vanilla essence to taste

METHOD

  1. Preheat oven to 180°C
  2. In a bowl, whisk eggs until thoroughly combined.
  3. Incorporate the grated zucchini, chopped walnuts, vanilla essence, and canola oil into the egg mixture.
  4. Mix in FUTURELIFE®Zero, flour and baking powder until just combined.
  5. Mix in 300ml water to form the batter. The batter should be thick and sticky. Adjust the consistency by adding more water if needed.
  6. Spoon the batter into a greased, medium-sized bread pan (around 28 x 18cm).
  7. Bake for 40 – 45 minutes. To check for doneness, insert a skewer – it should come out clean when the bread is ready.
  8. Allow the bread to cool before removing it from the pan and slicing it.
  9. Slice the loaf into 12 slices (±2.5cm thick).

Optional – serve with low-fat cottage cheese or mozzarella.

NOTE: Recommended serving size for a snack: 1 slice

For more information on the product used in this recipe visit: futurelife.co.za

NUTRITION INFO

Nutrient Per loaf (12 slices) Per serving (1 slice)
Energy kJ (kcal) 6056.4 (1442) 504 (120)
Protein (g) 55.94 4.6
Carbohydrates (g) 115.74 9.64
Of which total sugar (g) 4.15 0.35
Fat (g) 85.81 7.15
Of which saturated fat (g) 11.96 0.9
Fibre (g) 19.36 1.6
Sodium (mg) 900 75

Carb: Protein ratio = 2:1

Header image by Taetim Smith
5 Ingredient Strawberry Cheesecake Smoothie

5 Ingredient Strawberry Cheesecake Smoothie

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Indulge in a creamy, dreamy dessert-like breakfast with this 5 Ingredient Strawberry Cheesecake Smoothie. Packed with the sweet tanginess of strawberries and the rich creaminess of cottage cheese, this is perfect for a busy morning or a satisfying afternoon snack.

Servings:

4

Ingredients:

5

Prep time:

5 minutes

Ingredients

  • ÂĽ cup finely crushed biscuits (3 digestive biscuits)
  • ½ cup (120g) low-fat smooth cottage cheese
  • 2 cups low-fat plain yoghurt, plus 1 tsp. extra
  • 2 cups (250g) frozen strawberries
  • 3 sachets (1g each) Huletts EquiSweet Classic Sweetener

Method

  1. Evenly spread the extra 1 tsp. of yoghurt onto the rim of each glass.
  2. Roll the rim of the glasses through the crushed biscuits forming a neat coating.
  3. Place the low-fat smooth cottage cheese, low-fat plain yoghurt, frozen strawberries and the Huletts EquiSweet Classic Sweetener in a blender and blend until smooth and creamy.
  4. In the meantime, carefully cut the green leaves off the tops of the fresh strawberries, creating a V-shape, before slicing the strawberries thinly. They should look like hearts after being sliced.
  5. Neatly stick the strawberry slices to the inside of the glasses before dividing the smoothie mixture between the glasses.
  6. Garnish the smoothies with mint sprigs and the strawberry heart slice.
  7. Serve immediately.

SERVING SUGGESTIONS

  • Fresh sliced strawberries
  • Mint sprigs
  • The Huletts EquiSweet Sucralose variant can be used instead, if preferred.

Rest assured; this recipe has been approved by DSA and GIFSA.

NUTRITIONAL INFO (per serving)
Energy 693kJ  |  Protein 9,6g  |  Carbs 18,6g  |  Fat 5,1g  |  Fibre 1,5g

Lurina Fourie

Lurina Fourie – The game changer

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Lurina Fourie lives with Type 1 diabetes and in her quest of advocating diabetes awareness, she has created a fun educational game. She tells us more.

Listen to this article below or wherever you get your podcasts or visit our playlist.

Lurina Fourie (41) lives in Velddrif, Western Cape with her husband, Steyn. She has two step children from Steyn’s previous marriage.

Diagnosis

In 2000, Lurina was diagnosed with Type 1 diabetes at the age of 16. She recalls, “I got home from school one afternoon and I was exhausted. It was hot, and we were doing athletics at school, so my parents thought I was tired and facing burnout. As I walked into the house, I went straight to my bed and had no energy to get up again.”

“I had no appetite; my mom made all my favourite foods, but I couldn’t stomach it. The thirst was unquenchable, and I craved granadilla juice all the time. I was sleeping, drinking juice, and running to the toilet; that was all I was doing. In those four days, I lost 6kg.”

Lurina’s parents took her to the doctor and her blood glucose was checked, which was sitting at 28.8mmol\L. She was immediately taken to the hospital but adds everything was a blur, she only remembers vomiting and waking up in ICU.

Treatment and management

Two types of insulin were prescribed. She explains, “I had to use a sliding scale: so, if my blood glucose was 0 – 4, I had to take a certain amounts of units. If it was 4.1 – 8, I had to take a different dosage, etc.”

“My honeymoon phase lasted eight months. Those first months were tough because I had to deal with the diagnosis and a new life. The moment I settled in and things started to feel more manageable, the honeymoon phase was over, and my insulin had to be adjusted, which meant more daily injections and a new-new way of managing my diabetes. It felt like a whole new diagnosis.”

“When I was diagnosed I had to take two insulin injections per day and then it became three, and then four and eventually five, and it’s still like that. I had been using insulin lispro and insulin isophane for many years, and recently switched to insulin glulisine and insulin glargine.”

Choosing to be a diabetes advocate

Since Lurina was living with diabetes, it was an easy transition into becoming a motivated diabetes advocate. It was during an online advocacy course, presented by SA Diabetes Advocacy, where she came up with the idea of a game that would help spread awareness of diabetes.

“I have a creative mind and always looking for fun ways to share information, and the quacker game popped into my mind. It was a silly thought, so I made a really mediocre version of it to show during the advocacy course. It stayed on my desk for weeks and every time, I looked at it, it sparked something inside me, and I decided to design it properly and put it to good use.”

Lurina’s diabetes quacker game 

Lurina goes on to explain, “The game is based on the age-old paper quacker that we grew up with in school, where we’d write the names of all the boys we liked on the inside and then by picking different colours and numbers, you’d end up on a final block and that would reveal the name of your future husband. I used the same concept, but all the info is based on Type 1 diabetes, and the warning signs of low blood glucose specifically.”

Lurina found that her game was a good way to interact with children during educational talks at primary schools. “When I do talk in a classroom, I have a giant version of the game. It’s like taking your puppy to school, everyone wants to touch it or play with it.”

Another version of the game has been created, focusing on the warning signs of diabetes, which Lurina uses during wellness talks, where Type 2 diabetes is more common. She uses both games during academic talks with healthcare professionals.

After each educational session, whether at a school or hospital, every person in the audience receives a hand-size version of the game.

“It’s a toy, but it’s a tool, some call it a game, I call it a game changer. I really believe it can change the way people respond towards diabetes. I have received great testimonies and it makes my heart so happy,” Lurina says.

Advocacy in SA

When asked if she has plans of mass producing this game, she responds, “Yes, that would be wonderful. The game has a lot of potential. However, at the moment funding is a problem, as I’m doing everything from my own pocket and because of that, the project is growing slower than what the current demand is. I have a long list of parents begging me to visit their kid’s schools and it’s sad to not be able to do that.”

She adds, “Unfortunately in South Africa, advocacy is seen as volunteer work. I want to be a full-time diabetes advocate, but I still need to eat and pay my bills. Hours and hours of work go into advocacy, and it can be demotivating to see doors close when you were really hoping for funding or support. But Type 1 diabetes has taught me resilience, not only in managing the condition, but also in everyday life, so I’ll keep on keeping on. My mind has been trained to do it for 24 years and I know I’ll be victorious, even if it looks different from what I anticipated.”

The ultimate goal 

Lurina loves educating people about diabetes, whether they live with diabetes or not. “If the game can help crush stigma and bring diabetes awareness and education to crowds who would never have paid attention to the realities that many of us live with, think of the amazing ripple effect it could bring,” she says.

“The beauty of the game is that it creates curiosity. When you have it in your hand, you want to play with it. And those who sees it, also want to play with it, or they at least want to know what it is. So, when I speak at schools and each kid gets a game, they start playing with it in the classroom, it infiltrates to the playground. They take it home and play it with their siblings or parents, and in fun way, information is shared into a much wider community.”

The ultimate goal for Lurina is for this game to be available in all hospitals, for the newly diagnosed kids to learn about diabetes in a more digestible way.

To find out more about Lurina’s advocacy, visit The Glucose Glitch

Lurina Fourie-The game changer
Laurelle Williams is the Editor at Word for Word Media. She graduated from AFDA with a Bachelor of Arts Honours degree in Live Performance. She has a love for storytelling and sharing emotions through the power of words. Her aim is to educate, encourage and most of all show there is always hope. Feel free to email Laurelle on editor@diabetesfocus.co.za

MEET THE EDITOR

Laurelle Williams is the Editor at Word for Word Media. She graduated from AFDA with a Bachelor of Arts Honours degree in Live Performance. She has a love for storytelling and sharing emotions through the power of words. Her aim is to educate, encourage and most of all show there is always hope. Feel free to email Laurelle on editor@diabetesfocus.co.za

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morning walk

The power of the morning walk

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Christine Manga is out to persuade all of us to start our day with a morning walk.

Listen to this article below or wherever you get your podcasts or visit our playlist.

That’s it, a morning walk! We are not all fond of exercise, let alone first thing in the morning. Thing is, it comes with a host of health benefits both mental and physical.

The World Health Organisation (WHO) recommend 150 – 300 minutes of moderate activity per week. This can be broken into short daily sessions. Aiming for 30 minutes daily for five days a week is a good starting point. WHO does state that if this is not possible, any physical activity is better than nothing. All activity counts.

Benefits of a morning walk

  • It improves insulin sensitivity which is usually worst in the morning. The more insulin sensitive your body is, the better the glucose regulation will be during the day.
  • Walking increases energy levels and wakefulness, clearing the mind and setting a positive tone for the day. It assists in increasing endorphins, the feel-good hormone, reducing stress, which is another benefit as stress causes an increase in blood glucose levels and blood pressure.
  • Many people with diabetes also have hypertension. A morning blood pressure surge between 6 – 10am is common. This surge may be worse for people with hypertension, cardiovascular disease, diabetes, kidney disease, and sleep disorders. The circadian cycle, hormonal changes, sleep quality, and sympathetic activity are all causes of the surge. Walking in the morning can negate this surge. Walking increases the pulse and lowers blood pressure, improves blood circulation and can help to lower cholesterol levels.
  • Bone density decreases as we age. Exercise slows and prevents this. Walking is a weight bearing exercise improving muscle strength, balance and coordination, resulting in a reduction in fall risk.
  • Regular walking assists in weight management, maintaining and sometimes lowering weight.
  • Regular walking has been strongly linked to an improvement in cognitive function, such as enhanced problem-solving skills, memory and attention from the increased blood flow to the brain. As little as 3 800 steps daily saw a 25% risk reduction of developing dementia. This is especially beneficial as Type 2 diabetes has been shown to be an independent risk factor for developing dementia and Alzheimer’s.

Wake up and overcome the challenges

Walking in the morning can be a real challenge. Firstly, getting up can be difficult, well at least for some of us. Pressing snooze on the alarm is one of the easiest things to do. Not being accountable makes the snooze button even more tempting to press. Often morning stiffness is present, it is normal after periods of rest. In the older population, it can be osteoarthritis, further discouraging walking.

So, there are challenges but there are also solutions.

  1. Start off by putting your alarm out of reach, forcing you to get up to switch it off; you are then already up.
  2. Find a walking partner or group. Being accountable drives you to attend, knowing someone is waiting for you. Walking with others helps to pass time quickly.
  3. If you prefer to walk alone this can be your quiet time or time to listen to audio books or podcasts. Just be sure to be aware of your safety and surroundings.
  4. To alleviate the morning stiffness, start with gentle stretching or a warm bath. Dress weather appropriately.

The cheap ticket to health

Walking is cheap and easily accessible, enabling most people regardless of their age, gender and fitness level to take part. It has a low risk of injury compared to running and is an easy activity to sustain. Some people may migrate from a walk to a jog to an eventual run. This is not necessary as the benefits of walking are as great as running but without the impact on knees, hips, and ankles.

Walking should be done briskly to increase the heart rate. Power walking is a special walking style that is much faster regular walking. This allows you to gain walking benefits in a shorter time.

The daily ten thousand steps was advised for health benefits, but this number is being reviewed and seems to be getting lower with one study citing 4 000 steps as sufficient to improve health and reduce premature death from all causes.

Step counters are becoming cheaper and are also becoming a standard feature on most cell phones, allowing you to record and improve your stats.

If it’s not possible to harness the power of a morning walk, doing it later in the day will still have benefits. The secret is to be regular.

Christine Manga (Post Grad Dip Diabetes and Msc Diabetes) is a professional nurse and a diabetes nurse educator. She has worked with Dr Angela Murphy at CDE Centre, Sunward Park since 2012.

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Christine Manga (Post Grad Dip Diabetes and Msc Diabetes) is a professional nurse and a diabetes nurse educator. She has worked with Dr Angela Murphy at CDE Centre, Sunward Park since 2012.

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DSA news

DSA News Spring 2024

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– DSA Western Cape News –

Clicks’ Head Office Men’s Wellness Day

Diabetes SA Western Cape together with aQuellé Water partnered and formed part of the Clicks’ Head Office Men’s Wellness Day in Cape Town in June.

We provided diabetes management materials to the corporate staff attending. The attendance was excellent, and a large number of staff asked about diabetes complications and good diabetes management practices.

The staff were very grateful for the information provided regarding Diabetes SA’s mission, key services, and objectives by the Western Cape Branch Manager, Caine Tibbs.

Total Wellbeing Event

 Total Wellbeing, organised by Redeem Christian Church of God, Heaven’s Gate in Parklands, was held in July. The event’s purpose was to enlighten and educate men and women about physical health and healthy living. The topics of discussion were diabetes, diet, hypertension, and stress management.

Sister Onyinye Nwaulu from Milnerton Diabetes Support Group was the main speaker and gave a talk on hypertension and management.

Caine Tibbs, Western Cape Branch Manager shared his personal story as well as a health talk on diabetes, diet and management.

DSA Western Cape provided the education materials for this outreach.

– DSA Port Elizabeth News –

Exercise Workshop

This free workshop, held at Vesalius House, Mount Croix on 10 August, was open to all people interested in diabetes. The DSA Port Elizabeth branch was represented by Martin, Elizabeth, and Mariette Prinsloo, Pamela Molefe, Ndileka Rasmeni, Themselves Dlula, Thandi Mazodwa, Patricia Nelo, and Joshua Lamont-Turner.

Telkom Health Day

Martin and Elizabeth Prinsloo were invited to attend a Telkom Health Day. Notwithstanding the bitter cold weather and gale force wind, this event was well-attended and so many either had diabetes or a family member or friend who had diabetes.

– DSA Pretoria News –

June Support Group Meeting

DSA Pretoria’s guest speaker was Dr Karien Strydom. She spoke about the Kollage Clinic in Cornwall Hill, Centurion.

This clinic was started by the Kollage church with volunteers of doctors, nursing sisters, and other healthcare professionals who give their time and services to help those who do not have medical aid. The services at the moment are basic needs but as time goes on they are hoping to increase their services to the needy.

DSA Pretoria is planning to join them at their next open day. We were all encouraged by the information.

July Support Group Meeting

Dr Padayachee gave a talk on pharmaceutical medicines, how such medicines are categorised into schedules, and how each schedule is stored, secured and dispensed.

She also encouraged us to take stock of what has surpassed its usefulness. Medicines are no exception. The expiration date is a critical part of deciding if the product is safe to use and will work as intended. Using expired medical products is risky and possibly harmful to one’s health.

Once the expiration date has passed, there is no guarantee that the medicine will be safe and effective. If the medicine has expired, do not use it. We learnt how to safely dispose of old medications.

Finally, expired medicines are also not just a risk to the person they were prescribed for and can harm children. For all these reasons, proper disposal of unneeded medicines is essential.

Dr Padayachee spoke about how to identify counterfeit medicines, which she said was an increasing phenomenon in the South African market and poses health risks to the population.

She gave us a glimpse of the future of prescribed medication which could be improved through the analysis and application of genetic testing. It is hoped that through this approach, individual solutions could be provided to ensure effective treatment.