Take Action on Diabetes

ActionLIVE A HEALTHY LIFETAKE

GET THE FACTSYour feet and diabetes

EAT MORE FIBREThe ancient artichoke, the heart of goodness

ISSUE 1 | NOVEMBER 2014

Abdul Redha talks about living with diabetes

YOUR

FREE

COPY

I choose to live well with diabetes.

ON DIABETES

5 Fibre rich foods

WALK YOURSELF FIT!Need inspiration? Look inside.

Use the QR code to view the magazine online.

&

Take Action on Diabetes October 2014

Action on Diabetes: SENIOR PROJECT MANAGER Herluf Nis Tomsen ASSISTANT PROJECT MANAGER Adham Salem

Published in association with Action on Diabetes and our partners the Supreme Council of Health, Hamad Medical Corporation, Primary

Health Care Corporation, Qatar Diabetes Association-Qatar Foundation, Maersk Oil and Novo Nordisk. Published by Last Mile, Denmark

ACCOUNT DIRECTOR Craig Ludwig EDITOR Nicole McCreedy ART DIRECTOR Bianca Nagel

Copyright© Action on Diabetes. All rights reserved. While all precautions have been taken to ensure accuracy of information, neither the

editor and publisher, nor Last Mile can be held liable for inaccuracies, injury or damage that may arise.

WHAT WE DOAction on Diabetes has three primary focus areas

summarised in the following activities:

1. Raising awareness around diabetes, its risk factors and complications

Action on Diabetes organises events throughout

the year where members of the public can be

tested for type 2 diabetes. Education is also given

on diabetes and how to avoid diabetes by living a

healthy lifestyle.

2. Providing diabetes education and training for healthcare professionals

Workshops and training courses are offered on an

ongoing basis to healthcare professionals to help

them to improve their knowledge of diabetes and

how to manage the condition.

3. Promoting research on diabetes and sharing that knowledge with diabetes community

Action on Diabetes supports research activities in

Qatar on diabetes to ensure that decision-makers

have the information they need to make informed

choices around diabetes treatment and care.

Action on Diabetes is a partnership between the Supreme Council of Health, the Hamad Medical Corporation, Primary Health Care Corporation, Qatar Diabetes Association – member of Qatar Foundation, Maersk Oil Qatar and world leader in diabetes care Novo Nordisk. The unique partnership setup helps the Qatari authorities raise awareness of diabetes, help those at risk to avoid it, and give people already living with diabetes advice on managing their health better.

To learn more visit: www.action-on-diabetes.qa

Action on Diabetes

ESTABLISHED TO HELP DELIVER THE EMIR’S VISION OF A HEALTHY QATAR.

Use the QR code to watch videos from the events on your mobile phone.

http://www.action-on-diabetes.qa

November 2014 Take Action on Diabetes 1

What’s in this issue

COVERPHOTOGRAPHER MR

AHMED TAHA COVER PROFILE ABDUL

REDHA SHOT ON LOCATION

AT MR ABDO’S VILLA IN AL WAKRA

Diabetes CommunityWhat’s coming up?

Check out some of the events that are happening over

the next few months.

Editors’ letter

Welcome to our first issue. Read ‘A word from the

editors’ for a peak of what is inside.

In the know

The inside scoop on the latest information for

managing diabetes.

Ask the experts

Your questions about diabetes answered.

Your HealthGet the facts

How to care for your feet with diabetes.

Fitness & FoodMove more

Walk yourself fit! Advice on getting started with a

walking programme.

Eat right

5 fibre rich foods to add to your diet. Try our tasty

stuffed artichoke recipe.

Your QDA

15th International, Al Bawasil Camp.

Type 1 diabetes

Helping children learn about type 1 diabetes

FEATURE I choose to live well with diabetes

We interview Abdul Redha about his

lifelong journey with diabetes.

SUBSCRIBE TO TAKE ACTION ON DIABETESVisit www.action-on-diabetes.qa to subscribe and receive an email

with a link to every new issue.

ActionTAKE

ON DIABETES

2

3

4

5

10

11

14

18

20

6Artichokes, a vegetable from ancient times, are a powerhouse of fibre and nutrients.

Every year Qatar Diabetes Foundation organises a camp for children with type 1 diabetes.

14

20

2 Take Action on Diabetes November 2014

What’s coming up?CHECK OUT SOME OF THE EVENTS THAT ARE HAPPENING OVER THE NEXT FEW MONTHS.

DIABETES SCREENING & AWARENESS VILLAGE14 & 15 November 2014

Bring your family for a fun-filled outing to the Katara Cultural Village, a two-day event organised by Action on Diabetes to drive public awareness of diabetes. Learn about healthy lifestyle choices, watch live cooking demonstrations and much more.

FREE DIABETES SCREENING

BEAT DIABETES – JOIN THE WALK 14 November 2014

The Qatar Diabetes Association annual walkathon to mark World Diabetes Day will take place at the Aspire Zone on Friday 14 November 2014. The walk will take place from 3pm. Register beforehand at the Aspire Park tent.

FREE T-SHIRTS, CAPS,

HEALTH SNACKS

AND WATER FOR

PARTICIPANTS

MAERSK OIL & QP CHALLENGE15 & 16 November 2014

Thirty teams from different companies and organisations in Qatar will again compete over two exhilarating days, raising money for and awareness of the Action on Diabetes partnership.

5 STAGES, 30 TEAMS,

2 DAYS, 1 WINNER

AL BAWASIL CAMP 30 January to 5 February

2015

The 15th international Al Bawasil Camp, a weeklong meet for children with diabetes, will be held at the Aspire Academy from 30 January to 5 February 2015. The camp is a safe environment for children with diabetes, to teach them how to self-control diabetes.

OVER 60 CHILDREN FROM

VARIOUS COUNTRIES

INCLUDING QATAR TAKE

PART IN THE CAMP

EACH YEAR

SCHOOLS OLYMPIC PROGRAM19 & 29 March 2015

The Qatar Olympic Committee in partnership with the Supreme Education Council is hosting the 8th annual Schools Olympic Program (SOP). The program develops and promotes fitness and a healthy lifestyle by organizing multisport competitions among the schools of Qatar with students ranging from 5 to 18 years.

SIX MONTH INTRASCHOOL

COMPETITION BEGINS IN

SEPTEMBER,

FINALS HELD IN MARCH

Remember that 14 November is World Diabetes Day.

To learn more visit http://www.idf.org/worlddiabetesday

DIABETES COMMUNITY


OUR FIRST ISSUE!

Living with diabetes can be a daily challenge. It involves learning to

manage your condition on your own.

However, you are not alone.

There are a lot people, just like you, who have diabetes and understand what it is like to try to maintain good blood sugar control each day. Many healthcare professionals and people with specialised expertise in Qatar are also dedicated to helping you live better with diabetes.

Take Action magazine is a resource on diabetes for you and those who support you from day-to-day. The pages of the magazine are crammed with news, good advice and interesting stories to motivate you in your daily journey with diabetes. Read our cover profile on Abdul Redha, retired engineer and father of six, who

shared his lifelong journey with diabetes with us for inspiration (see page 6 to 9).

It is our hope that this magazine will become your magazine and that you will become an active member in building a diabetes community with us. Sign up online to become part of the community on the magazine’s website (http://aodnews.com/magazine) or send us an email ([email protected]), so that we can keep in touch between issues.

We look forward to hearing what you think of our first issue.

A word from the editors

CONNECT WITH US

Facebook https://www.facebook.com/ Actionondiabetes

Twitter https://twitter.com/Action_Diabetes

YouTube www.youtube.com/user/ActiononDiabetes

What is a QR code?A QR code is an easy way to access pages on the Internet. It is like a shortcut link you can use instead of typing the

website URL into your browser.

How does it work?Download a QR code reader/scanner application to your smartphone. When you spot a QR code, open the app, place your phone camera over the QR code and snap a ‘photo’. That should take you to the page.

DIABETES COMMUNITY

Dr. Walaa Fattah Mahmood Al-Chetachi, Dr. Badriya Al Malki (SCH)Manal Musallam Othman, Joanna Butler (HMC)Dr. Fawziya Ali Khalaf A. Al-Khalaf, Hilalia Ahmed (PHCC)Dr.Abdullah Al Hamaq, Katie Nahas (QDA-QF)


THE DIABETESMINE™ TEST KITCHEN

The first-ever video product review hub created specifically by and for people whose lives are affected by diabetes. Hear what others have to say about mobile apps, insulin delivery and blood sugar measuring devices available for diabetes management and much more.

Watch the reviews:

http://www.diabetesmine.com/test-kitchen-categories

In the know...THE INSIDE SCOOP ON THE LATEST INFORMATION FOR MANAGING DIABETES.

DIABETES AWARENESS SURVEY

Action on Diabetes has commissioned two Diabetes Awareness Surveys since the programme began in 2011 to gauge how much people living in Qatar know of diabetes, its risk factors and related complications. The most recent survey from 2013, which interviewed 300 people, shows that there has been an improvement in the level of diabetes awareness since the first survey in 2011.

GLOOKO DIABETES MANAGEMENT APP

Download Glooko to your Android or iPhone to help you manage your diabetes over time. You can upload your blood sugar (glucose) readings directly from your meter to the app, which has a food database of over 200,000 foods that automatically allows you to log the carb content of your food. Create a record of your numbers and view the statistics breakdown anytime in graph form. Track your goals and share the information with your doctor.

Get it now: http://www.glooko.com

43%of those interviewed who did not have diabetes were at high risk of developing the condition, the Diabetes Awareness Survey 2013 revealed. This is a 3% increase from 2011. Factors that put individuals at high risk are a family history of diabetes, high blood sugar (gestational diabetes) and poor nutrition during pregnancy, being overweight, physical inactivity, eating unhealthily and smoking.

DIABETES COMMUNITY


Dr Mahmoud Zirie is the Head of Endocrinology, Diabetes and Metabolism Unit at HMC.

Dr Mohsin Mismar is the Manager of Adult Health Division at PHCC.

Ask the experts

WHY DO I NEED TO CHECK MY BLOOD SUGAR LEVELS?

Testing your blood sugar levels is an important tool when managing your diabetes and preventing long-term complications. Keeping a record or log of your results is vital. It can help you understand how diet, exercise and other factors, such as illness or stress affect your blood sugar levels. Monitoring will also assist you to identify when your blood sugar levels are out of range of your target values (either too high or too low). Consult with your doctor on adjusting your medication if this is the case.

I HAVE NEUROPATHY (NERVE DAMAGE). ARE THERE WAYS THAT I CAN TREAT OR RELIEVE THE PAIN I AM EXPERIENCING?

You are not alone. One in four people with diabetes experience nerve pain. Focus on controlling your blood sugar because continued high blood sugar is toxic for your nerves. Good blood sugar control can stop or even reverse the damage in some cases. Exercise regularly to improve the blood flow to your leg and foot nerves. Walking may help to prevent nerve damage in people with diabetes and prevent nerve damage from getting more severe.

QA&

THE EXPERTS

WE ASKED

DIABETES COMMUNITY

DO YOU HAVE A QUESTION?Email us at: [email protected]


COVER PROFILE

I don’t regret a lot of things in my life, except one and that is smoking.


I choose to live well with diabetes“BECAUSE I HAVE DIABETES, I KNOW THAT I MUST TAKE CARE OF MY HEALTH. IF I DO NOT, THEN I MAY DEVELOP DIABETES-RELATED COMPLICATIONS SUCH AS A HEART ATTACK, KIDNEY DISEASE OR LOSE MY EYESIGHT.”

COVER PROFILE

D iagnosed with type 2 diabetes in his early

twenties, the retired engineer and father of six children, explains that the worry for him is that then he will become a burden to his family. Heart disease is a major complication for people with diabetes. Abdul knows from experience how serious a heart problem can be – twenty years ago he had double-bypass surgery. A heavy smoker with a demanding career, Abdul was forced to re-evaluate some of his lifestyle habits when it was discovered that he had a severe blockage to his left and right heart artery that needed to be operated. Stress together

with smoking and diabetes are known to significantly increase the risk of heart disease and can be fatal. “I don’t regret a lot of things in my life,” he reckons, “except one and that is smoking.” A habit he has since quit.

Family history

If you have a family member with diabetes, it is more likely that you will develop the condition. Abdul’s mother had diabetes and so do two of his brothers. Type 2 diabetes is usually diagnosed later in life. It is only by chance that Abdul found out at such a young age of his condition. He is fortunate for the early

discovery. Many people do not become aware that they have type 2 diabetes until it is too late and complications begin to develop. The International Diabetes Federation estimates that in Qatar as many as 40% of people who have type 2 diabetes are unaware of their condition.

Maintaining good blood

sugar control

Abdul is dependent on insulin. Considered to be a patient with good blood sugar control, he makes sure to eat five times per day and either walk or swim twice daily, for twenty minutes each, to keep his blood sugar levels within

*former Managing Director of Qatar Foundation

Abdul Redha*:

I don’t regret a lot of things in my life, except one and that is smoking.


a normal range. “This,” he says, “is a lifestyle that is with me all the time.” When it comes to managing his diabetes, he has a simple, practical approach: “do everything, eat everything, but do it in moderation.”

1. Educate yourself

The key to successfully managing diabetes boils down to three things according to Abdul: “Self-education, discipline and patience.” The first element to controlling your diabetes is to educate yourself well about your health condition. “I started going to school before there was electricity in our home,” says Abdul, “and there weren’t any libraries available. Today there is a lot of information that can easily be accessed

about diabetes on the internet from home. Read as much as you can about your health condition.”

2. Use technology

Technology has provided us both the means to educate ourselves more readily and a wide range of new tools for managing diabetes. Today, Abdul uses an insulin pump to manage his blood sugar levels, which he carries in the pocket of his thobe. He has made a small hole in the pocket of his tunic for the tube from the insulin pump to go through to where it connects to his body. Except for when Abdul checks the monitor, the device is not noticeable; in his view it is the same as carrying a mobile phone with you.

There are many new scientific discoveries and tools today to help a person with diabetes to live longer and better without complications. Therefore, asks Adbor, “why not take that opportunity and learn how to use resources such as food labels and smartphone applications that are available, literally, at your fingertips?” Speak to you healthcare provider; they will be able to guide you where to get accurate information.

3. Be disciplined and have

patience

You must be disciplined with yourself. Living a healthy lifestyle requires making certain choices, which may not be easy at first, and require self-

COVER PROFILE


How you can make a difference for your familyYou may not be able to do

anything about your family history,

but you can adopt a healthier

lifestyle for your family that will

make a difference. Studies have

found that by making simple

lifestyle changes, people with pre-

diabetes can reduce their risk of

developing diabetes by 58%.

Children develop the habits at

a young age that they will carry

with them for a lifetime, so start

by teaching them to make good

choices early on.

• 1 in 7 chance of developing diabetes if your parent is diagnosed before the age of 50, compared to a 1 in 13 chance if your parent is diagnosed after that age2.

Diabetes may be in your genes. But, genes alone are not enough to trigger the onset of diabetes. Lifestyle is also an important factor. Choosing to eat healthily, exercising regularly and avoiding smoking can help you prevent type 2 diabetes.

• 70% if both your mother and father have diabetes

• 40% if either your mother or father has diabetes

WHAT IS THE RISK?

This shows the closer the relative, the greater the risk for type 2 diabetes. Your risk increases by1:

discipline. You also need to learn to be patient with yourself. There are times when it may be uncomfortable or awkward – particularly if you have to inject with insulin – be patient.

In the end, Abdul concludes that it is about deciding to live each day well: “To me it does not matter how long I live, it is the quality of the life I live that matters.”

INSULIN PUMPSWant to know more about insulin pumps? Get information on our magazine website – http://aodnews.com/magazine

GET HELP TO STOP SMOKING

Smoking cessation clinics at the Primary Health Care Corporation (PHCC) and Hamad Medical Corporation (HMC) help smokers to quit with a combined programme including pharmacotherapy with advice and behavioural support.

Vist http://stopsmoking.hamad.qa or call PHCC on 44174411 to learn more.

Smoking and diabetes both increase the risk of heart disease in very similar ways, and so when combined, they greatly increase the chances of suffering from a heart- related condition such as a heart attack or stroke.

COVER PROFILE

1. Lyssenko, V. and Laakso, M. 2013. Genetic Screening for the Risk of type 2 diabetes. Worthless or valuable? Diabetes Care. Vol. 36(2): 120-1262. American Diabetes Association. The Genetics of Diabetes


YOUR HEALTH

LOW BLOOD SUGAR: WHAT IS IT? • If your blood glucose level falls below 70 mg/dl then you have ‘low blood sugar’.

• The medical term for low blood sugar is hypoglycaemia, often called a ‘hypo’.

Waiting to treat low blood sugar is not safe. It is important to treat low blood sugar quickly to stop blood sugar levels from falling even lower. Failure to treat symptoms can cause you to lose consciousness and result in accidents, injuries, coma and death. Emergency treatment is required if consciousness is lost.

LOW BLOOD SUGAR CAN DEVELOP QUICKLY IN PEOPLE WITH DIABETES WHO ARE TAKING INSULIN AND HAVE SERIOUS CONSEQUENCES

WHY ACTION MUST BE TAKEN QUICKLY

WHAT YOU NEED TO KNOW ABOUT LOW BLOOD SUGAR

Don’t ignore early warning

signs take action

promptly.


1. John Hopkins Medicine. Hypoglycemia. 2. Mayo Clinic. Hypoglycemia.

Find out how to treat low blood sugar at http://aodnews.com/magazine

WHAT HAPPENS WHEN YOU HAVE LOW BLOOD SUGAR?By learning more about the symptoms of low blood sugar, you can take steps to help avoid episodes form occurring. Symptoms usually appear when a person’s blood sugar level falls below 70 mg/dL. They may be mild, moderate or severe.

WHAT YOU NEED TO KNOW ABOUT LOW BLOOD SUGAR

Tell friends, relatives and

colleagues at work about symptoms of low blood sugar and

how they can help.

CHECKLIST A few useful tips to help with low blood sugar

Always carry glucose sugar tablets

3

Wear a diabetes identification bracelet or necklace

3

Don’t, walk or swim long distances alone

3

Check blood sugar before driving – avoid driving if it’s low.

3

YOUR HEALTH

Low blood sugar can be caused by:

Missing a meal or snack

Eating less or later than usual

Exercising more than usual

Too much insulin

Too many tablets for diabetes

Fasting

Stress

Hot weather

Mild symptoms:

Hunger

Sweating

Dizziness

Trembling

Moderate symptoms:

Headache

Confusion

Moodiness

Nervousness/feeling anxious

Don’t ignore early warning

signs take action

promptly.


Every 30 seconds a leg is lost due to

diabetes somewhere in the world. The

majority of which could have been

avoided.

Having diabetes means that you need

pay special attention to your feet.

What’s the problem?

Diabetes can cause nerve damage

(known as neuropathy) and

circulation problems. You may not

notice a foot injury like a blister or

callus if you have nerve damage as

your feet are less sensitive to pain,

heat or cold. While, poor blood

flow means that it is hard for a sore

or infection to heal. With diabetes

a small foot injury can therefore

become big worry. At worse, it can

lead to amputation.

1. www.nytimes.com/health/guides/disease/type-2-diabetes/complications.html2. www.medscape.com/viewarticle/822192

Get the factsYOUR FEET AND DIABETES

of people with diabetes face serious foot-related complications in their lifetime1.15%

Blister

Ingrown toenail

Corn or callus

Bunions

Dry or cracked skin

Fungal infections like

Athletes foot

Discoloration85% of amputations

can be avoided2.

WHAT MUST I CHECK FOR?

54321How can I look after my feet?

YOUR HEALTH

Care for your feet and toenails – wash, dry

well and moisturise

Inspect feet for cuts, bruises, swelling or

any discoloration

Wear shoes and socks that

fit properly

Never walk

barefoot

Visit your doctor once

a year for a foot exam


Walk yourself fit!

THERE IS NO QUESTION, WALKING IS GOOD FOR EVERYONE - ESPECIALLY IF YOU HAVE DIABETES.

MOVE MOREMOVE MORE


Apart from being one of

the easiest ways to get

fit, walking also boosts

energy levels, fights fat, and

protects your heart. It also

improves blood pressure,

while lowering cholesterol,

stress levels, and depression.

Exercise is nearly as

important as diet when

managing diabetes. But the

idea of beginning a fitness

programme may seem

overwhelming. That is why

walking is a great place to

start, because all it takes

are a few extra steps a day

to make a positive impact

on your health. The first

step is simple - find ways to

increase the number of steps

you take throughout the day.

Take more steps each day

1. Climb stairs rather

than use an elevator or

escalator.

2. When possible, walk up

the escalator rather than

riding up.

3. Park at the far end of

every parking lot.

4. Take short walks during

work breaks.

5. Stand up and walk in

place during advertising

breaks on television.

Beginning a walking programmeOnce you feel comfortable

to take the next steps, plan

a more structured walking

programme:

1. Invest in good shoes and socks - it is very

important to look after

you feet with diabetes.

Get a pair of comfortable,

well-fitting shoes and

socks. A podiatrist can

help you make the right

choices.

2. Plan your route –

choose a place to walk

where you feel safe and

the ground fairly level.

3. Warm up and cool down

– do a few stretching exercises before and

afterwards.

4. Move correctly – maintain

good posture when

walking.

5. Build stamina over time – do 15 minutes

of walking at a time for

the first week. Do five

minutes of each: slow

warm up, slightly brisker

pace and easy cool

down. Gradually add on

a few minutes to your

routine per week.

6. Invite a friend to

join – connecting with

people you enjoy being

around will also motivate

your carry on with your

programme.

Get hold of a pedometer or download an app onto your smartphone to count your steps.

Hold your head high

Move your shoulders naturally

© MAYO FOUNDATION FOR MEDICAL EDUCATION AND RESEARCH. ALL RIGHTS RESERVED

HOW TO WALK CORRECTLY

Look forward, not at the ground.

Keep your chin parallel to the ground

Gently tighten your stomach muscles.

Walk smoothly, rolling your foot from heel to toe.

Swing your arms freely with a slight bend in your elbows.

Keep your back straight, not arched forward or backward.

MOVE MORE


30 minutes per day, five times

per week is the recommended

amount of exercise you need!

Join the step into

health programme

initiated by Aspire

Zone by registering

via the website to

become a member.

Log your daily totals

online and get

feedback on your

progress. Aspire

Zone will provide free

online assistance,

a pedometer, and

support for analysing

your results and

answering any

questions you may

have.

Find out more about

the walking club at

participating malls

from the Hyatt Plaza

from the Customer

Service Desk.

Choose comfortable shoes that do not rub anywhere. Avoid shoes that are too loose, which can cause blisters, or are too tight. Before and after you walk, carefully inspect your feet, especially in between your toes. Wear white socks – bleeding from damaged skin will be more easily noticeable. Deal with injuries immediately.

MOVE MOREMOVE MORE


Eat morefibrePeople living with diabetes

are encouraged to follow a

high fibre diet. Eat a fibre

rich diet to reduce your

risk of chronic diseases and

improve your overall health.

A high fibre meal will help

you feel full sooner and can

assist you in controlling the

rise of your blood sugar

after your meal. It is advised

to take around 24 -35

grams of fibre per day.

Fibre can be found in

whole grains, legumes, fruit

and vegetables. Include as

many different choices as

you can.

EAT RIGHT


5 fibre rich foodsFIBRE IS GOOD FOR DIGESTION, LOW ON CALORIES AND WILL KEEP YOU FULL FOR LONGER.

ARTICHOKE

Artichokes are a great way to

increase your fibre intake. One

cup of the cooked vegetable

contains 10.3 grams of fibre and

provides you with a total of 14.3

grams of carbs in a medium

size portion. Artichokes are a

versatile addition to your diet

and can be prepared in several

healthy ways – steam with

a sauce on the side, stuffed,

grilled, in a salad or use in

salads and other hot dishes.

BULGUR

Bulgur is another

whole grain nutritious

carbohydrate choice..

With much of the bran

layer preserved Bulgur

has more fibre and B

vitamins than refined

grains. One cup of Bulgur

has 8 grams of fibre 33

grams of carb and 150

calories. Easy recipes for

Bulgur can be found on

the American Diabetes

Association website

and Mediterranean cook

books.

BROWN RICE

Brown Rice is a healthy option for a carbohydrate

source in your main meal. Although similar in

carbohydrate content to white rice, brown rice has

a lower impact on your blood sugar values. Due

to its minimal processing brown rice provides you

with essential B vitamins.

One cup of cooked brown rice contains

45 grams of carbohydrate, 3.5 grams

of fibre and 218 calories.

LENTILS

Super rich in fibre, lentils are

a great source of protein, B

vitamins, iron, and other minerals.

Lentils help to reduce blood

cholesterol since it contains

high levels of soluble fibre. One

cup of cooked lentils has about

15 grams of fibre, 40 grams of

carbohydrates and 230 calories.

APPLES

Apples are usually easily

available and a good source

of fibre. Eat the peel, it is an

important source of fibre and

nutrients like phytochemicals,

which are known to have a

strong antioxidant activity

One small apple has 77 calories

with 20 grams of carb and 3.6 grams of fibre.

MOVE MOREEAT RIGHT


What’s for dinner?

Where do you spend your summer holidays?I like to travel to my

homeland Armenia with

my culinary colleagues

to discover natural, fresh

ingredients from villages

and farms to use in our

recipes.

Where do you get your inspiration?When I travel to

different countries I

enjoy finding out about

healthy local dishes.

What is your current favourite ingredient?Artichoke. It is one of

the oldest vegetables

in the world, but lately

we often skip using

artichoke in cooking

because they seem

difficult to prepare.

Artichoke ideas• Raw with extra-virgin olive oil and

lemon juice, as they do in Italy.• Warm, drizzled with olive oil and

sprinkled with sea salt and pepper.

5 MINUTES WITH CHEF

ZARMIG HALLADJIAN

1. Before cooking, make sure to cut off the stem.

2. Trim off the very sharp leaf tips and use your finger

to slightly open the leaves, allowing it to cook more

effectively.

3. Boil or steam for 8 to 10 minutes. When it’s cooked

the petal near the centre pulls out easily.

How to prepare artichokes

EAT RIGHT


ROASTED STUFFED ARTICHOKES

Ingredients6 cups water 1/4 cup lemon juice

2 large fresh artichokes

2 slices whole wheat bread

3 cloves garlic

2 tablespoons freshly grated

parmesan cheese

2 tablespoons chopped fresh parsley1/4 teaspoon ground black pepper

1 tablespoon olive oil

Instructions1. Preheat the oven to 375 degrees

Fahrenheit (190° Celsius)

2. Add water and lemon juice (to

prevent browning) to a large pot

and bring to a boil.

3. Peel off the first layer of the outer

leaves of the artichoke and cut in

half lengthwise.

4. Spoon out the hairs in the center

(the choke), but leave the flesh of

the artichoke intact. Put into the

boiling water for 5 minutes.

5. Take the artichokes out of the

boiling water and place cut side

up in a baking dish.

6. Add the whole wheat bread,

garlic, parmesan cheese, parsley,

and ground black pepper to a

food processor and blend until

crumbs. Drizzle in the olive oil

while blending to make the

stuffing. Take a spoonful of filling

out and squeeze it in your palm;

if it stays together it’s ready.

7. Divide the stuffing evenly among

each artichoke half, pressing it in

to the artichoke.

8. Place on the middle rack of the

oven and bake for 30 minutes or

until topping is golden brown.

NUTRITIONAL FACTS

Serving size : 1/2 artichoke

Calories : 180

Carbohydrate : 18g

Protein : 5g

Fat : 10g

Dietary fibre : 6g

Sodium : 185mg

MOVE MOREEAT RIGHT

Prep time:

10 minutes

This recipe

serves 4


15th International Al Bawasil Camp

30 January

to

5 February

2015

TYPE 1 DIABETES


Where will it be held?

The camp is organised

by Qatar Diabetes

Association (QDA),

supported by Action on

Diabetes as well as the

Eljaish Sports Club and

others. The next camp

will be held at the Aspire

Zone complex in Doha.

Who will be there?

Over 60 children with

type 1 diabetes from

countries like Lebanon,

Yemen, Bahrain,

Pakistan, Sudan,

Palestine, Iraq, Libya,

Uganda, United Arab

Emirates, Saudi Arabia,

Kuwait, Oman, Jordan,

Iran and Qatar.

Interested in finding out

more? Email QDA-QF at

[email protected]

The mission of this camp is to create a safe and loving environment for children with diabetes, to teach them how to self manage diabetes and avoid its complications in order to reach their full potential. Abdullah Al Hamaq, Director, QDA-QF

The Al Bawasil camp

is a weeklong meet for

children with type 1

diabetes to help them

learn about how to live

with their condition.

Interactive programmes,

including medical

workshops are delivered

in an entertaining,

simple, easy and

understandable way for

the children.

MOVE MORETYPE 1 DIABETES


Learn about Type 1 diabetes

Exercise is good for your child and there is no reason why they can’t enjoy the same activities their friends do. They must just keep in mind:

BE SAFEll To have a snack or change their insulin dose when they exercise – this will help keep good balancell If they feel unwell during exercise to stop and tell an adult.

WHEN EXERCISINGll Test their blood sugar before and during exercise to make sure they do not have low blood sugar, especially if exercising for more than 30 minutes.

BE PREPARED

ll Give them a sports drink, fruit juice, glucose tablets or sweets to have with them in case their blood sugar gets low.

WHEN YOUR CHILD HAS TYPE 1 DIABETES IT IS IMPORTANT FOR THEM TO LEARN TO KEEP THE BALANCE RIGHT BETWEEN FOOD, INSULIN AND BEING PHYSICALLY ACTIVE.

Test your child – ask them to fill in the blanks below. Do they need help? Let them follow the maze to find the answer.

5 by 5 orthogonal maze

Copyright © 2014 JGB Service, http://www.mazegenerator.net/

5 by 5 orthogonal maze

Copyright © 2014 JGB Service, http://www.mazegenerator.net/

COMMON FOODS THAT

INCREASE BLOOD SUGAR

Sweets, Fatayer, Potatoes,

Fruit juice,

ACTIVITIES THAT

DECREASE BLOOD SUGAR

Playing, Dancing, Running,

Swimming,

Find the answer hereFind the answer here

Insulin / Physical activity lowers blood sugar

Foodincreases

blood sugar

TYPE 1 DIABETES

1. American Diabetes Association. Exercise and Type 1 diabetes.


WHEN? 15th and 16th

November 2014.

WHERE? Fuwairit

beach area.

WHERE DOES THE MONEY RAISED GO?All proceeds raised by

participants of this team

challenge event will

be donated to Qatar’s

Action on Diabetes

partnership, thereby

generating vital funds

to support diabetes

research, education and

awareness programmes.

MAERSK OIL & QP CHALLENGE

TWO ADVENTUROUS DAYS ON THE QATARI COASTLINE WHERE EACH TEAM WILL NEED TO COMBINE PHYSICAL ACTIVITY WITH GREAT TEAM SKILLS.

5 STAGES, 30 TEAMS, 2 DAYS, 1 WINNER30 teams will compete against each other over 2 exhilarating days and 5 stages. To win the event, teams will need to combine mental agility with strong physical performance and great team work. Participants will find themselves orienteering by GPS, completing construction projects, navigating in the desert at night and solving complex team problems.

FIND OUT MORE: http://www.maerskoilandqpchallenge.com/the-challenge/

LEARN MOREwww.action-on-diabetes.qa

Take Action on Diabetes

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Transcript of Take Action on Diabetes