your wellness matters, issue 8

The community paper to whom your wellness matters

PARTNERS

March 2016 ndash Issue 8

MattersYourEnglish

MEDIAtenPUBLISHING

The Golden Bow a symbol for breastfeeding protection promotion and support

WesternCape on Wellness

IN THISISSUE

Spaza Shops transformed for Paraffin Safety

Top tips to give your humble sandwich a boost Happy Nurses Day

WOW Achievements PAGE 4

Continued on page 2

The WoW (WesternCape on Wellness) healthy lifestyles initiative held its first Celebration Ceremony at the Table Bay HotelSun International in Cape Town on 16 March 2016 The event sponsored by the hotel acknowledged and rewarded the progress and achievements of the WoW Champions and Clubs towards Creating a Culture of Wellness Together

WOW-ING THE WESTERN CAPEfacebookcomyourwellnessza YourWellnessZA your_wellness_za

The Western Cape Minister of Health Dr Nomafrench Mbombo and the Head of the Department Dr Beth Engelbrecht handed out awards to the top WoW Champions and Clubs Rusthof Old Age Home in Paarl Bonteheuwel High School and the Department of Community Safety came out on top The South African actor and comedian Siv Ngesi entertained the more than 200 guests whilst Dr Sylvester Gasana had the crowd crying with enjoy-ment through Laughter Yoga

T


Continued from page 1

2 Your Wellness Matters ndash Issue 8 ndash March 2016 MEDIAtenPUBLISHING

CREDITS

Your Wellness Matters is the first free wellness community newspaper created to assist people in understanding all aspects of wellness

The MatrixNo 8 Bridgeways RoadBridgeways PrecinctCentury CityCape Town7441

ywm44tenmediacoza+27 (0)21 830 5490 +27 (0)21 388 5522 www44tenmediacoza

Managing editorsJehad Kasu Dali Chiwara

Staff writersTasneem Smith Nicole Watson

Shared services divisionMymoena SedickCelest Alexander

DesignerReggie Jooste

Proofreading and Afrikaans translations Lois-Mari Swanepoel

Xhosa translationsNobuntu Stengile

Advertisingywmads44tenmediacoza

PrintingPaarl Coldset

Published by 44Ten MEDIA Publishing

Contributorsbull Western Cape Government Healthbull Heart and Stroke Foundation of South Africa bull CANSA bull Milk Mattersbull Western Cape Police Ombudsman MEDIA

tenPUBLISHING

The WoW Initiative encourages a healthy lifestyle movement in the Western Cape This is done by promoting increased physical activity healthier eating and a healthy weight in order to prevent the development of chronic diseases such as diabetes and high blood pressure

The initiative is being tested by the Western Cape Department of Health in collaboration with its valued partners listed below Although WoW is a very new initiative it has already established 11 Community Clubs 8 School Clubs 24 Western Cape Government Worksite Clubs and 1 Club each at Eskom Western Cape and Metrorail Western Cape Through these Clubs hundreds of community members educators and learners and employees are taking part in a range of activities to achieve and maintain an increased level of physical activity healthier eating and a healthy weight

For example physical activities can include walking (in groups andor with family) exercise classes dancing and taking the stairs instead of the lift or escalator In order to promote both physical activity and access to healthy food one of the WoW Community Clubs started a Commu-nity Food Garden Examples of healthy eating actions include cooking demonstrations reduc-ing salt during cooking by using alternative ingredients such as lemon juice andor garlic reducing sugar intake by avoiding or reducing drinks and juices that contain added sugar and drinking lots of safe tap water with added natu-ral flavours for instance slices of fruit (lemon orange apple etc) fresh herbs (mint lemon-grass lavender etc) or spices (aniseed cinna-mon cloves etc)

The WoW Champions and participants are encouraged to engage their families community members and colleagues towards building healthy habits All of us are responsible for the lifestyle choices we make and changes need to be made to prevent the development of chronic conditions due to being overweight physically inactive unhealthy eating and drinking habits (alcohol and sugar-sweetened drinks) and smoking tobacco products

WoW is trying to support people through the provision of information and activities to adopt healthier lifestyles It is important to remember that SMALL CHANGES RESULT IN BIG BENEFITS And those behavioural CHANGES START WITH YOU If we help each other to live healthier lifestyles then we can Create a Culture of Wellness Together

The Western Cape Government acknowl-edges and expresses its gratitude to all the valued partners for their commitment support and input towards developing a successful WoW healthy lifestyles initia-tive Adopting an inclusive approach additional organisations and individuals with related expertise and a keen interest are encouraged to join the partnership

Current partners Western Cape Govern-ment (Health Education Cultural Affairs and Sport Community Safety Agriculture Dept of The Premier) City of Cape Town (Urban Agriculture)National Government (EskomEskom Western Cape TransportMetrorail Western Cape) Academia (University of Cape Town University of the Western Cape University of Stellenbosch) Private NGO NPO and CBO (44ten Media The Heart amp Stroke Foundation South Africa BASA (Biokinetics Association of South Africa) Pharma Dynamics Ubuntu Touch Project Health-Insite Capitec Bank Appenberg Digital Publishing Mamelani Projects Vivendi Wellness Table Bay HotelSun Interna-tional) Additional sponsors (Discovery Vitality Virgin Active FNB RMB Dis-Chem Pharmacies Shoprite Checkers Premier Foods)

Several exciting new developments are being planned for the next phase of the WoW initiative and will be announced in future editions of Your Wellness Matters The WoW initiative challenges all of us to create supportive environments at home at school at work and in the community where all of us can Be Healthy Be Happy Be You Be WoW

It is important to remember that SMALL CHANGES RESULT IN BIG

BENEFITS And those behavioural CHANGES START WITH YOU If we help each other to live healthier lifestyles then we can Create a Culture of Wellness Together

The management and staff at Your Wellness Matters

Community Newspaper on the occasion of Nurses Day

would like to thank the hard working nursing staff at our hospitals for all the love and

care offered to patients in our healthcare system

HappyNurses Day12 May 2016


The WoW Champions are self-nominated members from selected settings Community Health Workers working with communities staff from selected schools and employees from Western Cape Government worksites They all received specialised training and working in pairs were required to establish a WoW Club with between 20 and 30 participants within their own setting The purpose of the Club is to promote physical activity healthy eating and a healthy weight though group activities support and encouragement The Club participants were screened regularly to monitor changes in their behaviours in terms of

Petronella Smith and Ellen Pieterse from Rusthof Old Age Home in Paarl were selected as the Top WoW Community Champions Congratulations with your outstanding achievements towards creating a culture of wellness with members from your community Their passion and commitment have resulted in the establishment of additional WoW Clubs We celebrate their commitment and successes

In acknowledgement of their achieve-ments Petronella and Ellen each received a Certificate of Achievement a Gift Voucher from ShopriteCheckers a Sorbet Voucher for a beautymassage treatment and a Wonderbag (low energy cooking pot)

The Top WoW Champion in each setting was identified based on a Portfolio of Evidence that included records of activities implemented to increase physical movementexercise and healthier eating register of Club participants attendance registers and photographs of group events

The Top WoW Club from each setting was selected based on several criteria includ-ing the number of Club participants who joined initially number of new participants who joined subsequently number screened and overall percentage of participants who maintained their involve-ment in Club activitiesThe WoW team is very proud of and grateful for the amazing work and impres-sive achievements of not only the winners but also the rest of the Champions and their Club members And we are looking forward to following their continued growth progress and results towards happier and healthier lifestyles

physical activity and healthy eating The screening included blood pressure weight waist circumference (size) a 12 minute fitness test and brief question-naires about their exercising smoking eating and drinking habits


ACHIEVEMENTSTwo categories of achievement were rewarded at the WoW Celebration Ceremony - Top WoW Champions and Top WoW Clubs

TOP WoW Community Champions

TOP WoW School Champions

The Senior Legioene received the awardfor the Top WoW Community Club Congratulations to all the Club partici-pants for their wonderful personal and group successes towards living healthier lifestyles The group has regular exercise activities such as walking and aerobic workouts Remarkably they started a food garden and share the produce with other community members through cooking demonstrations towards promoting healthy cooking and eating We celebrate their creativity and achievements

Nicola Pather and Bertha Armoed from Bonteheuwel High School were selected as the Top WoW School Champions Despite major problems with crime and gangs in the local neighbourhood the commitment determination and leader-ship skills of these two Champions resulted in exceptional achievements towards creating a culture of wellness within their school We celebrate their determination and courage

In acknowledgement of their achieve-ments Nicola and Bertha each received a Certificate of Achievement and a 6-month membership at any Virgin Active Club

In acknowledgement of their achieve-ments the Club received a WoW Community ClubTrophy a Certificate of Achievement and a beautiful exercise mat for each of the Club participants Further-more the Club activities were filmed by the Good Life Network TV Channel to be broadcasted on Dstv

TOP WoW Community Club Legioene Senior Club Groenheuwel Paarl

Top WoW Community Champions Ellen Pieterse and Petronella Smith photographed with Minister Nomafrench Mbombo and Dr Beth Engelbrecht

Members of the Top WoW Community Club from Rusthof Old Age Home in Paarl

Top WoW School Champions Nicola Pather and Bertha Armoed photographed with Minister Nomafrench Mbombo and Dr Beth Engelbrecht



Mymoena Kherekar from the Western Cape Government Department of Com-munity Safety was awarded as the Top WoW Worksite Champion Despite demanding responsibilities at work her passion and commitment for leading and promoting a healthy lifestyle movement with colleagues resulted in remarkable achievements We celebrate her enthusiasm and determination to facilitate change through the provision of ongoing

group support and encouragement

In acknowledgement of her achievements Mymoena received a Certificate of Achievement and a 6-month membership at any Virgin Active Club

TOP WoW Worksite Champion

The Bonteheuwel High School received the award for the Top WoW School ClubCongratulations to all the Club participants for encouraging each other towards great personal and group successes in living healthier lifestyles despite multiple environmental chal-lenges Due to safety concerns the group has regular indoor physical activities The staff also cook together periodically to advance knowledge about healthy food and cooking We celebrate their dedication to facilitate life-changing actions

In acknowledgement of their achieve-ments the Club received a WoW School ClubTrophy a Certificate of Achievement

and a beautiful exercise mat for each of the Club participantsMoreover the school will receive a Western Cape Government Health donation of R65 000 from the winning WoW Worksite Club (Western Cape Government Community Safety) The purpose of the donation is in partner-ship to establish a healthy lifestyle initia-tive at the school We are looking forward to following their progress and the life changing actions resulting from this exciting partnership

TOP WoW School Club Bonteheuwel High School

Members of the Top WoW School Club from Bonteheuwel High School

The Western Cape Government Department of Community Safety received the award for the Top WoW Worksite Club Congratulations to all the Club participants Their successes towards living healthier lifestyles are inspiring The group has a structured weekly activity programme that includes walking in the City following an uphill route - labelled ldquoThe Hill of Doomrdquo We celebrate their group spirit and inspiring results

the Club participants In addition the Club activities were filmed by the Good Life Network TV Channel to be broadcasted on Dstv Furthermore the Club received a Western Cape Government Health donation of R65 000 The purpose of the donation is to establish a healthy lifestyle initiative at and in partnership with the Top WoW School (Bonteheuwel High School) We are looking forward to following the health promoting actions and lifestyle changes resulting from this exciting partnershipIn acknowledgement of their achieve-

ments the Club received a WoW Worksite ClubTrophy a Certificate of Achievement and a beautiful exercise mat for each of

TOP WoW Worksite Club Western Cape Government Department of Community Safety

Many congratulations and thank you to all WoW Champions and their Club participants for

creating a Culture of Wellness Together You are WoW

Members of the Top WoW Worksite Club from the Western Cape Government Community Safety

Top WoW Worksite Champion Mymoena Kherekar photographed with Minister Nomafrench Mbombo and Dr Beth Engelbrecht

Top tips to give your humble sandwich a boost


RECIPE FOR A GREAT SANDWICH

LOW GI BREAD

LEAN PROTEIN

DASH OF FAT

Look out for these logos when shopping

Choose breads that are low GI (Glycaemic Index) This means that the carbohydrates are broken down slower leading to a steady gradual increase in blood sugar levels which our body responds well to compared to a quick spike as shown in the graph below Futurelife Smart bread is a great option here as not only are both the White and Brown variants low GI but the Futurelife Smart White Bread is high in Omega-3 fatty acids (healthy fat which is very good for your heart and brain) and is a source of fibre while the Futurelife Smart Brown Bread is higher in fibre and a source of omega-3rsquos Low GI foods are generally more of your browner whole-wheat options that are higher in fibre

One can even reduce the GI of a sandwich by including a protein into the filling Besides improving how your body will break down and use it protein has been proven to increase the feeling of fullness34 Leaner proteins are preferred to reduce the satu-rated fat intake which may have a negative effect on your heart and circulation Add some thinly sliced grilled chicken tinned tuna pilchards bean sprouts mozzarella or cottage cheese etc

Add a dash of your healthy fats which decrease inflammation improve heart health and assist in you feeling fuller Add some sliced avocados olive tapenade or a sprinkle of pumpkin or flaxseedslinseeds for an extra crunch Futurelife Smart Brown Bread and Smart White Bread both contain omega-3rsquos due to the linseeds and linseed oil respec-tively in the recipes Futurelife Smart White Bread can be considered high in omega-3rsquos with 214mg per serving

For example Futurelife Smart Brown Bread brown rice etcsup3 however in this case Future-life Smart White Bread boasting a low GI is an exception to this due to its unique recipe

TTherersquos nothing quite like tucking into a wholesome sandwich Sweet or savoury there is so much potential between two soft slices of fresh bread According to food historians the term sandwich originated with John Montagu 4th Earl of Sandwich who ordered for a waiter to bring him meat placed between two pieces of bread during a long gambling streak

Present day sandwiches have come a long way since the 18th century and is now a household staple which we have all grown up with Sandwiches are as fantastic as they are convenient easy to

handle extremely versatile and can be as affordable or extrava-gant as the pocket allows There are however a few guidelines to ensure that your sandwich is as nutritious as it is delicious Futurelifersquos Head Dietician Lara de Santana shares her top tips



TURN UP THE FLAVOUR

Sandwiches are one of those items that can turn bland and boring very quickly The old favourite peanut butter and syrup or jam and butter may work for you still but if you are seeking some excitement try add some flavourful sauces like a basil pesto pepper paste chilli sauce balsamic glaze hummus or flavoured cottage cheese Even adding a sprinkle of fresh pepper and herbs can do wonders

PORTION WITH CAUTION

Like everything else we eat we should always take note of the amount we are consum-ing This also applies to bread One easy way to monitor your portions with no effort is to buy sliced bread over whole loaves We all know how tricky it can be to cut fresh bread so you land up with a very chunky slice instead of the suggested 30-40g slice found in sliced bread Another way to monitor your portions is to have open sandwiches with filling on top of only one slice Following our recipe for a great sandwich by using low GI breads lean proteins and healthy fats will also help you to feel fuller for longer and prevent you from feeling the need to eat more

PACKAGE PROPERLY

While we know how delicious and nutritious a sandwich has the potential to be most of us canrsquot tolerate those few lsquosoggyrsquo patches often brought on by those juicy veggie toppings and sauces And letrsquos face it while our work lunchboxes sit in one place for the day our kids sarmies are typically dragged through a range of activities in their breaks The easiest way to avoid the dreaded lsquosogrsquo is to get a segmented hard lunchbox ensur-ing the sandwich doesnrsquot get squished and the juicy toppings are placed in a separate segment to be added as needed

LARArsquoS TOP TIPS FOR A HEALTHY SARMIE

Choose low GI breads like Futurelife Smart Bread for your sandwiches to give your body sustained energy and will keep you fuller for longer leaving you energetic and feeling great

Lean proteins such as chicken and tuna are great on sandwiches to keep you fuller for longer and reduce your saturated fat intake

Healthy fats from avocados olives and seeds can add a twist to your sandwich and leave your heart and brain happy

Bulk up your sarmie with fibre by adding fresh veggies such as sliced tomato shredded lettuce rainbow coleslaw or even some legumes such as sprouts


According to the Cancer Association of South Africa (CANSA) 30 - 40 of cancers can be reduced through lifestyle factors These include diet and exercise as well as the avoidance of cancer causing agents (called carcinogens) ndash and they can all help to reduce the cancer risk As part of its Balanced Lifestyle campaign CANSA offers pointers on how to reduce the cancer risk by making informed lifestyle choices

ldquoSome obvious choices in helping you reach healthy behaviour include the following avoid tobacco use exercise regularly eat regularly choosing less processed foods choose a combination of more raw or steam grill and stir-fry foods and cut down on added sugarsalt intake avoid alcohol and of course itrsquos important to go for regular cancer screeningrdquo advises CANSA CEO Elize Joubert

ldquoResearch has shown that poor diet and inactivity are two key factors that can increase a personrsquos cancer riskGetting to and staying at a healthy weight is important to reduce the risk of cancer and other chronic diseases such as heart disease and diabetes Being overweight or obese increases the risk of several cancers including those of the breast (in women post-menopause) colorectal and rectum endometrium (the lining of the uterus) oesophagus pancreas and kidney among othersrdquo warns Joubert

Staying active is just as important as eating healthy Be sure to exercise regularly ndash engage in at least 30 minutes of moderate to vigorous physical activity over and above usual activities on five or more days of the week Check with your registered healthcare professional before starting an exercise programme

Your health is in your hands ndash know what helps and what harms

CANSA The Cancer Association of South Africa CANSALIKE and FOLLOW us

Itrsquos important to know what you put into your body ndash whether it helps or harms your health Some tips on how to make helpful and healthy choices include

bull Read food labels ndash be aware that lsquolow-fatrsquo or lsquonon-fatrsquo does not necessarily mean lsquolow-kilojoulersquobull Choose vegetables seasonal fruit legumes (such as peas and beans) and other lower energy foods over sugary snacksbull Exclude or limit your intake of sugar-sweetened drinks and fruit juicesbull Exclude or limit your intake of processed meats such as bacon sausage lunch meats and hot dogsbull Choose fish skinless poultry or beans instead of red meat (beef pork and lamb)bull Choose whole grains instead of refined grain productsbull Drink plenty of clean safe water as a guide aim for at least

CANSA wants you to remember ndash itrsquos what comes into the home that matters so shop wisely Your trolley should contain a wide variety of foods and incorporate items from each of the following

bull Wholegrains and starchy vegetablesbull Fresh seasonal fruit and vegetablesbull Try to includefish twice a week reduce intake of red meatbull Opt for nuts avocado and vegetablefatsoils such as canola seed and olive oilbull Try to include either dried or tinnedversions of legumes and soya in dishes at least onceor twice a week Opt for at least one vegetarian main meal each week include legumes pulses and soyabull Reduce your intake of added sugars andprocessed foods

KNOW YOUR FOOD A HEALTHIER SHOPPING TROLLEY


Toll-free 0800 22 66 22wwwcansaorgza

KNOW WHAT HARMS YOURHEALTH AND WHAT HELPSWHAT HARMS Poor diet Lots of salt and sugar Diet lled with processed foods

Inactivity Being overweight Carcinogens (cancer-causing agents) Alcohol Smoking - All tobacco products

including hookah and e-cigarettes Not going for regular cancer screening

WHAT HELPS Make smarter healthier food choices Reduce intake of red meat Avoid intake of processed meats Eat seasonal fresh fruits vegetablesamp Choose wholegrains (high in bre)

Accumulate at least 30 minutes ofphysical activity each day (5 or moredays a week)

Drink plenty of clean safe water (adultsas a guide 8 glasses a day)

Maintain a healthy body weight Avoid carcinogens Going for regular cancer screening

SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY

WEIGHTHealthy weight is dened foradults as a Body Mass Index(BMI) in the range of 185 to250 BMI - used to indicateif you are overweight obeseunderweight or normal

HOW TO CALCULATEYOUR BMI

[weight in kilograms (kg)] divideby [height in metres (m)]2BMI=

Being overweight or obese increases the risk of severalcancers including those of the breast (in women post-menopause) colorectal endometrium (the lining of theuterus) oesophagus pancreas and kidney amongst others

lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III

CLASSIFICATION BMI CATEGORYRISK OF DEVELOPINGHEALTH PROBLEMS

BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High

RECOMMENDED BMI CHART

BRINGING SMARTER FOODOPTIONS INTO YOUR HOMEWhat comes into your home matters so shop wisely Your trolleyshould contain a wide variety of foods and incorporate items fromeach of the following

1

2

3

4

5

6

WHOLEGRAINS ampSTARCHY VEGETABLES

FRUIT amp VEGETABLES

CHICKEN MEAT FISH EGGS amp MILK

FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS

1 Choose wholegrains and starchyvegetables

2 etablesFresh seasonal fruit and veg

3 R -educe intake of red meat includesh twice a week

4 Opt for nuts avocado and vegetablefatsoils such as canola seed and olive oil

5 Try to include these in dishes at least onceor twice a week Opt for at least onevegetarian main meal each week includelegumes pulses and soya

6 Reduce intake of added sugars andprocessed foods









SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS







From the background Brad Bergh Tasneem Sulaiman-Bray and Mntu Nduvane

From left to right Alice Msibi Mntu Nduvane Paul Makhanya Shihaam Railoun and Thandi Mangana


On 15 March 2016 a team of 20 people from Engenrsquos Corporate Affairs division and affiliated agencies ndash Magna Carta PHD and Posterscope ndash collaborated to transform the Freedom No 2 Tuck Shop in Nyanga Cape Town With paint and purpose the idea was to focus a team building initiative around the companyrsquos KlevaKidz paraffin education and safety campaign Leveraging the footprint of Klevakidz the branding of Spaza Shops reinforces key paraffin safety messages in high-visibility areas Across the country in Gauteng the Western Cape and the Eastern Cape the Engen-blue signature colours are easily identifiable on more than 30 Spaza Shops articulating key messages to ensure that the safe storage cooking and labelling of paraffin products are highlighted In the absence of adult supervision it is children who often shop cook and oversee the household duties in under-privileged communities It is these youngsters who are particularly vulnerable to the dangers of handling paraffin incorrectly

Engenrsquos Corporate Affairs General Manager Tasneem Sulaiman-Bray says

ldquoWe feel it is our duty to reinforce the message at every turn The safety of

our customers and communities comes first for Engen As the largest

distributor of paraffin to communities across South Africa and Lesotho the safe use of paraffin is of particular

importance to usrdquo Engenrsquos Spaza Shop campaign targets stores that are well established and optimally located within these communi-ties to offer good communication visibility Negotiation and contracts with store owners initiate the process Following this standardised templates ensure consistent branding and key messaging throughout the country

Engen is a leading producer and marketer of fuels lubricants and oil-based products The companyrsquosKlevaKidz campaign uses industrial theatre to inform and educate children about the safe handling and storage of paraffin

Launched in 2008 the initiative has reached more than 79000 learners in 190 schools located in areas where the house-hold use of paraffin is widespread From 2013 to 2016 the campaign is set to reach 90000 learners aged 9-13 in 300 schools


O

Cindy Bunde adding the nal touches

Completed Spaza shop with Engen Phd Magna Carta and Openeld

From left to right is Hayley Hugo Andiswa Monareng Melanie Holland Brad Bergh and Cindy-Lee Maneveld

Samantha Walt

ith World Health Day 2016 on 7 April you may have realised that diabetes is no small villain Diabetes and prediabetes are on the rise and plan to take over the world Their plan includes clever tactics like tasty takeaways sneaky sodas cancerous cigarettes and captivating couch-time But donrsquot fear we can stay super and beat diabetes with a few simple health basics The World Health Organization has identified the best

four superheroes to take to battle Letrsquos meet the team

1 WonderwaistwomAn Achieve and maintain a healthy body weight The extra weight that collects around the middle is the single biggest risk factor for developing diabetes By watching your weight you can start making changes to your lifestyle and prevent the extra kilograms from piling up If your waist size is already above pants size 40rdquo for men or 36rdquo cm for women weight loss should be your main plan to defeat diabetes Weight loss is not easy but by making long-term changes like staying active reducing portion sizes drinking more water eating more veggies cutting out added fat and sugars and starting your day with a healthy breakfast you can get there Weight loss should be gradual and done the healthy way to make it last Quick weight loss tactics often leads to gaining the weight back once you fall back into old habits

2 Captain Activity Activity has so many benefits Upping your heartbeat pumps more blood around the body keeps the heart fit strengthens blood vessels and most importantly helps your body to become more sensitive to insulin - the key to preventing diabetes Yet our modern lives are a mixture of commuting standing and sitting - whether at work or school When we get home the couch and our favourite TV shows call for more inactivity Even if we exercise an hour a day that is only a tiny percentage of our time compared to how long we spend sitting There are two things we can do to change this Firstly aim for a minimum of two and a half hours of activity every week that is hard enough to make you breathe heavier and get your heart pumping Our bodies need this to stay healthy Secondly move whenever you can This can be taking comfort breaks walking instead of driving or even standing when you speak on the phone These little extras cannot replace the value of heart-racing activity but any movement still adds up to help prevent weight gain and diabetes

3 Mr Eatwell amp Veggie girl Years of research inform us how to eat better to prevent diabetes At the top of the list of diabetes-busting super-powers are fruit and vegetables Include a variety of fruits and vegetables every day aiming for fresh and different colours where you can Next is recognizing and reducing the added sugars The biggest culprits are sugary drinks and sugar hidden in foods like breakfast cereals baked goods and ready-to-eat foods Also choose whole grain cereals instead of refined white grains and plant oils like canola and olive oil instead of animal fats Healthy eating should not be a chore or a punishment Start making healthier choices part of your everyday habits and downgrade take-outs sugary foods and salty snacks to lsquoonce-in-awhile lsquo foods

4 Smoke-Free Man We all know smoking causes cancer and heart disease but it can also make you more likely to develop diabetes Smoking creates microscopic villains called free radicals that attack the body and cause inflammation This chronic inflammation in turn leads to diabetes heart diseases and many other health conditions If you are a smoker cutting down will add years to your life and life to your years Itrsquos not easy and most smokers try a few times before they manage to break the habit Learn from your previous attempts and think how you can do it better the next time Maybe itrsquos time for professional help or even medication Stopping smoking makes you a superhero

W

Images designed by freepikcom


Your Welln

ess Matters ndash 8th Issue ndash M

arch 2016 ndash p

g 12

T


Continued from page 1


CREDITS

Your Wellness Matters is the first free wellness community newspaper created to assist people in understanding all aspects of wellness

The MatrixNo 8 Bridgeways RoadBridgeways PrecinctCentury CityCape Town7441

ywm44tenmediacoza+27 (0)21 830 5490 +27 (0)21 388 5522 www44tenmediacoza

Managing editorsJehad Kasu Dali Chiwara

Staff writersTasneem Smith Nicole Watson

Shared services divisionMymoena SedickCelest Alexander

DesignerReggie Jooste

Proofreading and Afrikaans translations Lois-Mari Swanepoel

Xhosa translationsNobuntu Stengile

Advertisingywmads44tenmediacoza

PrintingPaarl Coldset

Published by 44Ten MEDIA Publishing

Contributorsbull Western Cape Government Healthbull Heart and Stroke Foundation of South Africa bull CANSA bull Milk Mattersbull Western Cape Police Ombudsman MEDIA

tenPUBLISHING

The WoW Initiative encourages a healthy lifestyle movement in the Western Cape This is done by promoting increased physical activity healthier eating and a healthy weight in order to prevent the development of chronic diseases such as diabetes and high blood pressure

The initiative is being tested by the Western Cape Department of Health in collaboration with its valued partners listed below Although WoW is a very new initiative it has already established 11 Community Clubs 8 School Clubs 24 Western Cape Government Worksite Clubs and 1 Club each at Eskom Western Cape and Metrorail Western Cape Through these Clubs hundreds of community members educators and learners and employees are taking part in a range of activities to achieve and maintain an increased level of physical activity healthier eating and a healthy weight

For example physical activities can include walking (in groups andor with family) exercise classes dancing and taking the stairs instead of the lift or escalator In order to promote both physical activity and access to healthy food one of the WoW Community Clubs started a Commu-nity Food Garden Examples of healthy eating actions include cooking demonstrations reduc-ing salt during cooking by using alternative ingredients such as lemon juice andor garlic reducing sugar intake by avoiding or reducing drinks and juices that contain added sugar and drinking lots of safe tap water with added natu-ral flavours for instance slices of fruit (lemon orange apple etc) fresh herbs (mint lemon-grass lavender etc) or spices (aniseed cinna-mon cloves etc)

The WoW Champions and participants are encouraged to engage their families community members and colleagues towards building healthy habits All of us are responsible for the lifestyle choices we make and changes need to be made to prevent the development of chronic conditions due to being overweight physically inactive unhealthy eating and drinking habits (alcohol and sugar-sweetened drinks) and smoking tobacco products

WoW is trying to support people through the provision of information and activities to adopt healthier lifestyles It is important to remember that SMALL CHANGES RESULT IN BIG BENEFITS And those behavioural CHANGES START WITH YOU If we help each other to live healthier lifestyles then we can Create a Culture of Wellness Together

The Western Cape Government acknowl-edges and expresses its gratitude to all the valued partners for their commitment support and input towards developing a successful WoW healthy lifestyles initia-tive Adopting an inclusive approach additional organisations and individuals with related expertise and a keen interest are encouraged to join the partnership

Current partners Western Cape Govern-ment (Health Education Cultural Affairs and Sport Community Safety Agriculture Dept of The Premier) City of Cape Town (Urban Agriculture)National Government (EskomEskom Western Cape TransportMetrorail Western Cape) Academia (University of Cape Town University of the Western Cape University of Stellenbosch) Private NGO NPO and CBO (44ten Media The Heart amp Stroke Foundation South Africa BASA (Biokinetics Association of South Africa) Pharma Dynamics Ubuntu Touch Project Health-Insite Capitec Bank Appenberg Digital Publishing Mamelani Projects Vivendi Wellness Table Bay HotelSun Interna-tional) Additional sponsors (Discovery Vitality Virgin Active FNB RMB Dis-Chem Pharmacies Shoprite Checkers Premier Foods)

Several exciting new developments are being planned for the next phase of the WoW initiative and will be announced in future editions of Your Wellness Matters The WoW initiative challenges all of us to create supportive environments at home at school at work and in the community where all of us can Be Healthy Be Happy Be You Be WoW

It is important to remember that SMALL CHANGES RESULT IN BIG

BENEFITS And those behavioural CHANGES START WITH YOU If we help each other to live healthier lifestyles then we can Create a Culture of Wellness Together















































LOW GI BREAD

LEAN PROTEIN

DASH OF FAT











TURN UP THE FLAVOUR




PACKAGE PROPERLY




























SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS















SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS



















O




Samantha Walt







W



Your Welln


arch 2016 ndash p

g 12















































LOW GI BREAD

LEAN PROTEIN

DASH OF FAT











TURN UP THE FLAVOUR




PACKAGE PROPERLY




























SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS















SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS



















O




Samantha Walt







W



Your Welln


arch 2016 ndash p

g 12


TURN UP THE FLAVOUR




PACKAGE PROPERLY




























SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS















SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS



















O




Samantha Walt







W



Your Welln


arch 2016 ndash p

g 12






















SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS















SALTSALT

20

40

60

80

100

120

140160

180

200

220

240

260

280

300

WHAT IS A

HEALTHY





lt185 185-249 250-299 gt 300

Underweight

Normal Weight

Overweight

Obese Class I

Obese Class II

Obese Class III


BMI less than 185

185-249

250-299

300-349

350-399

BMI greater than 40

Increased

Least

Increased

High

Very High

Extremely High



1

2

3

4

5

6




FATS amp OILS

LEGUMES amp SOYA

SUGAR amp SWEETS



















O




Samantha Walt







W



Your Welln


arch 2016 ndash p

g 12













O




Samantha Walt







W



Your Welln


arch 2016 ndash p

g 12







W



Your Welln


arch 2016 ndash p

g 12

Your Welln


arch 2016 ndash p

g 12

your wellness matters, issue 8

Documents