Taking control of your life through good nutrition

1

Dear Reader

Every now and then you meet someone who inspires you to live life with new passion - to taste it and enjoy it completely. This story is about such a person -

a young woman named Hope.

Some people think she is a fanatic because she thinks carefully about what she eats. She is always trying to learn more about healthy living. But she believes that looking after her body helps her to get the most out of life. Read the story and decide for yourself if she is right.

Making choices about the kind of life we want to live is not always easy. Before we can make a choice, we need to know exactly what it is we want. Then we need information about the choice we are trying to make. This is especially true about choosing what we eat.

Very few people realise that what we eat effects the way we think and feel. Good nutrition means eating in ways that keep us feeling good throughout our lives. Eating well is an easy skill to practice because we do it every day.

Getting the most out of life does take some knowledge and skill. We hope that this story will help you learn some of these skills, and give you the gift of hope.

Judy Sexwale - Patron of AIDSLINK

© 1997, AIDSLINK

Support:725-6202

Nutrition:407-7141

Nutrition:355-3328/9

GREATER JOHANNESBURGMETROPOLITAN COUNCIL

A pilot project developed by AIDSLINK and theGauteng Department of Health, in conjunction with the Greater Johannesburg Metropolitan

Council. Designed and produced byThe Storyteller Group.

THE STORYTELLER TEAMProject co-ordination & art direction: Neil Napper.

Research and script: Andre Croucamp.Storyboard: Andre Croucamp, Alistair Findlay and

Neil Napper.Inking and colouring: Justin Wells.

THESTORYTELLER

GROUP482-3008

2

Hope, I don’tknow how you

do it.

I just want to give up when I see how good you are.

I enjoy it. Being fit feels good and

I can think clearly.

All I can think of is deep fried

chicken and chips.

Now the junk-foodjunkie is lying, because I know you are thinking about Zack in No. 72.

What do you mean?

I often see him waiting in the passage when you come in. Do you think he plans it?

That would be a dream come true. I first saw him a year ago. He’s lost a bit of weight, but that beard - oh wow!

He spends all day and night in that flat. I don’t think I’ve ever seen him go outside. Why don’t you ask him on a date?

No! He’llthink I’m used to it. He’ll think

I’m easy.

Come on.This is the

90’s!

I’m not in the shape of

the 90’s!

Come on. He might be waiting for you now. Speak to him.

I’m taking the stairs.

Come on, Coco, one

more!

3

The next day …There’s another

AIDS case.

I’ll show you how to do it right!

Ag, voetsek man. I’m here to fetch

a friend!

Hi Hope. Sorry I’m

late.

My grandfatherphoned to invite us to

his 75th birthdayparty.

Oupa! Oh, I love that old man.

You like him because he’s a health fanatic

like you!

Well, do I look healthy

or what?

You look great. I’m always amazed how

you manage to look so good when you have

HIV.

HIV is not a death sentence you know. Since I found out Iwas HIV positive I’vebeen eating properlyand exercising, and now I look a lotbetter than some HIVnegative people I know.

Stop teasing. What’s that?

Oh, it’s vitamins.

Hey that’s Zack ...I didn’t know he

came here ... Zack!

Um ...Hi.

Are you still working at the

bank?

No. I’m looking for a

job.

Me too. So how do you manage with the price of food these days?

It’s a struggle. Everything is so

expensive.

Shop sharp! That’s what I say. We’re really good at finding the best buys and saving

money. Why don’t you come shopping with us

sometime.

Yeah, maybe.

4

That afternoon …

Ma, come and see

the garden. You won’t believe your eyes!

Come, Ihave a surprise

for you.

This used to be nothing but bare

ground. I restored the soil by digging dead grass, leaves, kitchen scrap and strips of newspaper into the

soil.

You see, we must first heal

the soil before it can produce food

for us.

That’s my boy.

What dreams are you filling his head with?

I dug some ditches to stop the water running away and planted

vegetables near these ditches. Today it looks like Paradise.

Aah, Oupa,feel that energy!

Plants get energy fromthe sun, and we get energy

from the plants.

The trick is to plant many different types of

plants together.

5

Different plants help each other, you know. Here my beans are putting nutrients

into the soil to feed my carrots and potatoes.

And here Pip’s pumpkins help keep

the weeds away from my mielies.

It is amazing. Good nutrition also means eating many

different foods. Different foods help each other heal and

build your body.

Another fanatic!I’m going inside.

Coco, your friend is right. Pip’s health has improved. His school work is excellent. All because he has been eating a large variety

of food.

And look, here are my marigolds. They protectthe garden from insects.

It’s been hard work, but now we have more

than we need and we’re selling.

I’ll buy some beans and spinach. Sharp!

Here is a gift. It is a parsley plant.

Coco, you can give this to Zack! He can

grow it on his balcony.

Don’t be silly!

If you care for your environment, your

environment will care for you.

6

Foods thatbuild the body

☛ like beans, peas, lentils,

eggs, meat, fish, chicken,

milk, cheese, peanut butter

and cooked mopane worms.

Fish is very good for people

with HIV.

Foods thatgive you energy

☛ like the starchy foods:bread, maize (pap, samp, mealie rice), potatoes, sweet potatoes, pasta, wheat, rice, oats, millet, sorghum and cereals

☛ the sweet foods:sugar and jam

☛ the fatty foods:sunflower oil, margarine, oil found in tinned fish; animal fat, like bacon and butter; peanuts and avocado

Foods that boost the immune system and help

protect you From disease

☛ like fruit and vegetables...

remember that people with hiv need more nutrients than healthy people, because their bodies are using them up faster to fight disease.

...and spinach!

This includes:

If you care for your body, your body will care for you. Your body

needs nutrients.

WHAT ARE GOOD EATING HABITS?The most important principle to remember is:

EAT A LARGE VARIETY OF FOODS!

Nutrients are the good things in food

that your body uses to build itself, get

energy, and heal itself. By taking control

of your eating habits and getting all the

nutrients you need, you can greatly improve the quality of your life.

7

☛ increase the number of fresh fruits and vegetables you eat. these immune boosting foods contain vitamins and minerals, which heal and protect our bodies. try to eat a dark green leafy vegetable (like spinach or morogo), a yellow vegetable (like pumpkin), and a vegetable or fruit that has vitamin c (like orange, grapefruit, lemon, naartjie, guava, mango and potatoes) every day. ☛ eat whole grains like samp, brown bread, oats, mabela and mielie rice.

☛ drink less caffeine (in coffee and colas).

☛ be careful with alcohol. too much drinking makes hiv infection worse.☛ cook all animal foods completely.

☛ eat less refined foods. For example, use wholewheat flour and buy brown bread instead of white bread.☛ eat food that is as close to its natural state as possible.

☛ avoid frying foods. rather grill, steam or boil. ☛ eat as few processed, preserved, coloured and artificially flavoured foods as possible.

☛ stop smoking. smoking makes hiv infection worse.

more advice For people with hiv:

See page 18 for more information on using nutrition to deal with symptoms.

AT WHAT STAGE OF INFECTION DOES HIV BEGIN TO AFFECT NUTRITION NEGATIVELY?

☛ eat more soups.

☛ if you are not drinking

milk, you can get

calcium by eating more

dark green vegetables

and tinned pilchards.

☛ if you are sensitive to

milk products try yoghurt, maas and

yellow cheese.

☛ eat frequent smaller

meals.

iF you are beginning to Feel ill and lose your appetite,

you might Find it useFul to:From the moment a person is infected, HIV starts to affect nutrition negatively. Even if no symptoms are present, a person with HIV is using up energy as their body attempts to attack the virus. As a result, the body building, energy, and healing needs of a person with HIV are much higher than those of healthy people without HIV.

8

The next week …

Ciao!

Hi Zack.

I’ve got your

shopping.

I’m sorry I couldn’t come. I really feel

nauseous.

Don’t do that!

A piece of dry bread is

good for nausea.

Leave it alone! Leave me alone! I don’t need your

help!

I’m sorry. I just hate being

dependent on other people.

This little space is all I have left. Please just let me … be.

Sorry! I know I can get carried

away sometimes.

Hey! Is that a …?

It is! It’s a parsley plant.

Is this the beginning of your vegetable garden?

Coco gave it to

me.

What was that?!!

9

Jees man, things are totally out of control!

You’re right. That’s why we should at least control

everything we can.

Come and see what I’ve bought.

I wish I could stop getting sick.

Well, we have to start by keeping all the germs out of our bodies. Here, let me show you.

Food carries germs, so wash all fruit and

vegetables in a mixture of bleach and water.

It must taste awful!

No, the bleach evaporates.

Animal foods carry the most germs, so cook everything well - until there is no pink

inside.

What about eggs. I like

my eggs soft so the yellow

runs out.

No more soft eggs for you, my man. Some sacrifices must be

made. And wash all eggs before breaking them!

And remember:river and borehole

water should be boiled before drinking.

Thank God I’ve got tap

water!

10

Oh, here’s your change.

You bought all

of that and I still get change! How did you do it?

Well … you don’t need to eat meat

every day.

Dried beans and lentils are good substitutes.

You can even mix them with a little mince to make the meat go

further.

Clever!

At my support groupI learnt that maas or yoghurt are great for

digestion.

You really know your

subject.

And don’t leave left-overs standing around to pick up germs. Cook only as much as you need.

Right. Let’s make some real

food!

Remember to keep the pumpkin

seeds. We can dry them. They make a great

snack!

Any more orders?

Yes, don’t throw away any skins or leaves. You can use

them in soup.

Now I see how you saved money. You

expect me to live on compost!

11

I didn’t see any Achaar. Strong spicy foods or chillies

make digestion difficult when HIV is making you ill. Try using

cooking herbs, like parsley and garlic, to flavour food

instead.

Ja, I tried the parsley. It’s quite nice. Coco said it comes from her grandfather’s

garden.

Why do you think she gave me the

plant?I think she likes you.

She never gave me a

living thing!

It is so difficult having relationships when you

are HIV positive.

You should come to our support group.

There seem to be so many new things I have

to learn.

Tell Coco thanks for the plant.

You should speak to her.

These things never work

out.

You won’t know ‘till you

try.

... and don’t forget to watch

the soup!

We must remember the simple principle that we are trying to keep germs out of our body. Food can carry germs. For this reason we should prepare and store food safely.

There are certain germs in

raw animal foods that

human beings can normally fight. For example, salmonella is a

germ found in meat and

dairy products. It is

common in chicken, eggs,

milk and fermented cheese.

Germs like salmonella

cannot be seen, tasted or

smelled. Heat destroys

them, and so does bleach.

☛ cook all animal products

completely - well done. cook

meat until there is no pink

left.

☛ avoid all raw animal

products.

☛ avoid soft cheeses and blue

veined cheeses.

☛ wash all eggs before

breaking them. do not use

cracked eggs.

☛ only drink milk that has been

treated to kill all harmful

germs (look for the word

“pasteurised” on the carton).

☛ check “sell by” date on the

food you buy.

☛ do not leave cooked food

standing around at room

temperature.

☛ thaw frozen food in the

refrigerator or a cool, clean

area.

☛ cook foods as soon as they

have been thawed.

☛ Frozen fish and frozen

vegetables can be cooked

without thawing.

☛ Keep cooked foods for a

maximum of three days in the

refrigerator and 30 days in

the freezer.

☛ if you have no refrigerator,

cook only enough food for

one meal.

☛ if you are eating leftovers

heat them to boiling point, to

kill any germs that might

have got in.

☛ wash your hands before and

after preparing food or

eating food.

☛ Keep your kitchen and

cooking area as clean as

possible.

☛ wash your cutting board

well. avoid using wooden

cutting boards.

☛ use separate cleaning

materials for kitchen and

bathroom.

☛ where possible, eat fruit

and vegetables in their

skins. the skin is rich

in nutrients.

☛ wash fruit and vegetables

thoroughly in a mixture of

bleach and water. the bleach

can kill most germs. the

bleach will evaporate so do

not wipe your fruit

afterwards, just let it air dry.

you will not taste the bleach.

☛ always keep the bleach

mixture ready for washing

cooking utensils, cutting

boards and plates, just

before using them. let them

all air dry. do not dry with a

cloth.

☛ if you do not know how a

salad, or other food has

been prepared, you must

decide for yourself whether

you are prepared to take the

risk of eating it.

rules For preparing and storing Food saFely

People with HIV, however, cannot protect themselves

against these germs

Mix one teaspoon of bleach with one

litre of water.

12

HOW TO AVOID INFECTION

13

☛ get together with some people who are in a similar situation and plant a vegetable garden.☛ plan before you go shopping. buy the foods that are going to build your body, give you energy and help your immune system first, before spending money on luxuries such as alcohol, sweets, cigarettes...

☛ bulk buying can save a lot of money. you do not want food to go off, so plan with a group of friends to share...☛ do not let food go off. use leftovers to make soup.

☛ avoid buying take-aways when you are in a hurry. rather buy fruit, or carry peanuts with you as a snack.

tips For saving moneytips For saving money

☛ use milk powder with the

real dairy sign.

☛ do not spend money on coffee creamers

or condensed milk. they are expensive

and offer little nutrient value.

☛ buy meat with less bone.

☛ instead of buying expensive meat buy

dried beans, lentils, fish (tinned fish is

good value for money), chicken, eggs,

and organ meats like heart, brains, liver

and kidneys.

☛ organ meats are

high in protein, vitamins and iron, and

are often cheaper than

other meat.

☛ cook dried beans or

lentils instead of meat.

or add them to meat to

make it go further.

Foods that build your body

☛ buy wholewheat flour and buy brown or whole wheat bread.

☛ eat cooked porridge instead of cereals.

☛ use samp, pearled wheat or mielie rice.

☛ avoid cake, biscuits, rusks, sweets, potato chips and cooldrinks.

tips For saving money

Foods that give you energy

☛ if you buy fruit and

vegetables that are in

season you pay less than

you will for those which

are out of season.

☛ the fruit sold by street

hawkers is good quality

and is cheaper than that in

the shop.

☛ because vegetables and

fruit go off quickly, only

buy enough for a few

days.

☛ eat more vegetables if fruit

is more expensive.

☛ pumpkin, potatoes, sweet

potatoes and carrots are

good value for money.

☛ prepare potatoes, sweet

potatoes and carrots in

their skin.

☛ do not throw away the

leaves and skin of your

vegetables. use them in

soup or stews.

☛ cook your vegetables in

only a little water. this way

fewer minerals and

vitamins are lost. this

water can be used for

soups or stews - or drink it.

☛ the leaves of bean plants,

pumpkins, sweet potatoes,

beetroot, etc. can be eaten

and are very nutritious.

tips For saving money

Foods that boost your immune system

14

The following week …

Zack! I’m going to my support group.

Would you like to come?

It’s no good. I’ve got awful diarrhoea. I’ll be running out every five minutes!

You should try oats porridge. That could help.

Can I use it as a cork?

Very funny. You need to experiment and find out what foods make your diarrhoea worse.

Cut out one type of food at a time. Stop

drinking milk, for example.

If the diarrhoea doesn’t improve, cut

out fat.

And if there is still no improvement, cut

out coffee.

I could really do with a brandy!

You’ll just dehydrate yourself more. Drink lots of

fluids. If you cook rice, drink the water you

cooked it in.

What can I eat?

Here I’ll give you a recipe for a great

bean soup.

Oh yes, you can eat hard boiled eggs. Remember: avoid

frying anything. Boil or steam your food.

I depend on you for so much …

Well, you never know when I’ll be

needing you!

15

At the support group ...

Hello everybody. It is good to see you all

again.

Today we are going to discuss boosting our immune systems through the way

we eat.

For the immune system to protect and heal the body it needs vitamins and minerals.

We need to eat more beans, spinach, sweet potatoes, pumpkins

and fruits. These foods contain

most of the important vitamins and minerals

needed by the immune system.

Glen, I love deep fried chicken. I

can’t live without it!

We should avoid deep fried foods. But it’s

okay to break the rules now and then!

Glen, sometimes I don’t feel like eating

at all!

Vegetable soups are a good way of

getting nutrients when our appetites are low or we

are feeling nauseous.

And drink lots of fluids!

I read that coffee is stress producing, but I can’t wake up

in the morning without it.

Try swapping coffee for a nice hot cup of rooibos tea - it’s a great way

to start the day!

16

Glen, what about fruit

juice?

Make sure it is fresh fruit juice and not the kind you have to mix with water. If you are suffering from thrush in the mouth,

see if cutting down on fruit makes a difference.

How do we combat tiredness?

Make sure you are getting enough rest. Regular exercise, in which we use our limbs,

also helps us build resistance

against fatigue.

Eat breakfast!

Yes, I agree. Remember any use of energy by the

body is going to affect your immune system. So make sure you have food to ‘burn’.

Glen, what else can we eat to

boost our immune systems?

Eat whole grains, like samp, maize rice, oats and mabela. Increase your fresh fruits and

vegetables. Some of you can’t drink milk, but

yoghurt and maas are good dairy products.

If you are not getting calcium from drinking milk, you can get calcium from tinned pilchards and dark green leafy vegetables.

I have a friend who has HIV. He is suffering from diarrhoea. But I think his real problem is accepting

my help.

Here, take your friend this comic book. It has got some good ideas on how to eat to help treat certain symptoms,

including diarrhoea.

17

Meanwhile,back at the flat …

Zack! Zack!Are you there?

Yes, I’m coming! Zack! It’s Coco! I want to ...

I’m coming.

Don’t leave!

She can’t hear me. Please, please, please, please let it stop!

Coco! Where were you?I’ve brought some

useful information for you.

You always seem to catch me in the most awkward

situations.

You know I’ve always admired you … wanted to

speak to you …

That was when I had a job,

and a life.

It’s not your money I want!

Thanks for the book. It’s difficult to accept help from people when you are used to people letting you down.

Hope and I would like you to come over for supper.

That is very kind.But since my wife died of

AIDS, I have found it impossible to get close to anyone.

I know all about HIV and how to

play safe.

It’s not that simple.

Please let me know if the information

was useful.

☛ eat frequent smaller meals.

☛ avoid foods that will cause you pain or

burn your throat or stomach in any way.

☛ avoid foods that are hard to digest like fat

and milk. remember, you need only avoid

them during periods in which you are

experiencing stomach complaints.

☛ eat dry and liquid foods separately. drink

liquids between meals, about one hour

after you have eaten.

☛ use fresh herbs, like parsley and garlic, to

add flavour rather than using strong

spices, such as curry or chillies.

with any stomach complaint it is important

to experiment: try different foods to find out

which agree with you and which do not.

dealing with stomach complaints

18

Remember:if you have stomach complaints that won’t

stop, go to your nearest clinic.

Here is some advice on

specific complaints that you can combine with the

advice above:

USING NUTRITIONTO TREAT SYMPTOMS

This advice is for people who are experiencing problems with eating

and digestion.

☛ make eating fun. get together with other people for any event that sparks an interest in eating.☛ light exercise, like walking increases the appetite.☛ when you feel like cooking, prepare a large

amount and freeze for those times you do not feel like cooking.

☛ choose food which you enjoy because you are likely to eat more. but also try to eat foods which give you energy.

☛ eat as many different foods as possible.☛ Keep a supply of snacks - fruits, peanuts, yoghurts, etc.

☛ if you can mix fruit with yoghurt - great!

loss oF appetite

diarrhoea

if you have diarrhoea you will lose body fluids. this will make you weak.

it is very important to drink, even small sips.

19

what to avoid☛ avoid greasy, fried, very spicy foods and

pepper.☛ avoid aspirin, alcohol, coffee, cigarettes,

carbonated drinks, peppermints and chocolates.what to eat more oF

☛ oats and bananas.

other suggestions☛ take antacid 30 minutes after eating.☛ as with nausea, allow an hour or two

after a meal before you go to bed with your head elevated and your back supported with a flatter pillow.

☛ eat small, regular meals.

heartburn

One of the most common problems experienced by

people with HIV is diarrhoea.

what to eat more oF

☛ lots of fluids. sip a rehydration drink as

often as possible. to make a rehydration

drink, take one litre of water that has been

boiled (use a litre cooldrink bottle as a

measure), add to this 8 teaspoons of sugar

and half a level teaspoon of salt.

☛ Foods that build your body and give you

energy.

☛ apple, pear, peach, and grape

juices are the best juices for

diarrhoea.

☛ Foods that contain fibre that will

bind fluids in the gut, such as

oats, peeled and grated apple,

ripe banana, and lentils (well cooked and

mashed).

☛ other foods, such as hard boiled eggs,

cooked meat without fat, and plain

chicken or fish eaten together with starchy

foods like rice, can be eaten freely.

what to avoid

☛ experiment to find out what foods make

your diarrhoea worse. cut out one type of

food at a time. you may need to eat less

dairy foods. you may want to eat less fatty

foods, or less foods high in

fibre (like wholewheat bread, bran-type

cold cereal, other wholewheat products,

nuts, green vegetables, sweetcorn,

peas, and the skin of fruits.

☛ avoid caffeine and alcohol.

☛ avoid gas forming foods such as cabbage,

onions, beans and fizzy drinks.

☛ stay away from enemas or “cleansing”

medicines.

other suggestions

☛ when feeling ill try drinking soup, like

chicken, meat, or lentil soup.

☛ grate raw fruit and vegetables.

what to avoid☛ stay away from foods that have a smell that makes you feel sick.

☛ eat less fatty foods.☛ eat less sweet or spicy foods.

☛ avoid gas formingfoods.

what to eat more oF☛ eat foods that are cold or at room temperature.

☛ eat soft foods, like rice, mashed foods and eggs.

☛ eat dry salty foods like wholewheat toast. ☛ drink cold or icy beverages: lemon, lime or gingerale.

other suggestions☛ eat slowly in a relaxed atmosphere.☛ ask your doctor to prescribe an anti-emetic medication and take it as soon as you start feeling nauseous - don’t wait.

☛ do not lie down immediately after eating your meal. allow an hour or two after a meal before you go to bed. when you go to bed lie with your head elevated and your back supported with a flatter pillow.☛ if you are receiving chemotherapy eat a small meal at least two hours before treatment. you should also save your favourite foods for when you are feeling well so that you do not learn to link your favourite foods with nausea in your mind.

nausea and vomiting

what to avoid

☛ do not eat spicy, hard (chips, nuts, seeds,

raw vegetables), salty, sticky (peanut

butter, sweets) and sour foods (pickles,

citrus fruits and juices).

☛ avoid sugar, alcohol and yeasty

foods like bread, because they

help the growth of germs.

what to eat more oF

☛ eat lots of foods that build the

body.

☛ beans and grains are great.

☛ eat cold or room temperature foods.

☛ eat foods that are soft and moist, like

mashed potatoes, scrambled eggs,

puddings, custard, ice-cream, shakes,

ripe fruits (bananas, peaches, pears).

cook foods until soft.

other suggestions

☛ when trying to cope with mouth and

throat infections like thrush (candida), it is

important to get help as soon as possible.

treatment for thrush (candida) is available

from your clinic.

☛ if you are finding it hard to swallow, use a

straw.

☛ tilt your head back to make swallowing

easier.

☛ Keep your mouth clean by rinsing with

salty water.

☛ drink plenty ofliquids.

thrush (candida) - sores in the mouth or throat

20

what to avoid

☛ avoid refined and processed foods.

☛ avoid using enemas or laxatives or any

“cleansing” medicines.

what to eat more oF

☛ use food to cure constipation, by

gradually increasing high fibre food like

wholewheat bread, bran-type cold

cereal, other wholewheat products,

green vegetables, sweetcorn, peas, and

fruits and raw vegetables with the skin.

☛ drink plenty of fluids.

and remember to exercise!

21

ON THE ROAD TO RECOVERY!After experiencing a period of illness you should increase your food intake to help the body heal, repair the gut, rebuild the muscles and help replace the nutrients that have been lost.

what to avoid☛ avoid gas forming foods, like onions,

cauliflower, broccoli, cabbage, brussels

sprouts, beans, bean sprouts, carbonated drinks including beer.

other suggestions☛ chew well. ten times a mouthful!

bloatedness

constipation

suggestions☛ try flavouring food with herbs such as

parsley. marinate your chicken, fish and

other meat. add salt and sugar to your

food.☛ serve food cold or at room temperature.

☛ drink plenty of fluids.☛ use salty water to rinse your mouth

frequently.

altered tastewhat to eat more oF

☛ you need to replace fluids that have

been lost. make soups that are rich in

foods that build the body, give energy,

and heal.

Fever

You may even want to

eat an extra meal for a few days.

If you avoid certain foods when you are ill, remember to eat

them again once the symptoms have disappeared.

22

A few weeks later:

Zack!

Coco, it’s Zack!

Zack. Come in.

I came to thank you for the comic book. I’ve started following the guidelines

in it.

I’ve learnt that it is very important to increase muscle

as much as possible. HIV interferes with our body’s process of building muscle.

Coco could do with some more muscle!

Hope!

It doesn’t help cooking balanced meals in this house.

She eats the meat and potatoes. I’m left with the vegetables!

Coco, I’ll make you a deal.

Yes?

If you eat more fresh fruits and vegetables, I’ll

train with you in the trim park.

Uh ... uh ... Okay! Excellent! Tomorrow at

4 o’clock.

Mmm ... nice ironing,

Coco!

Wait a minute. What kind of deal was that? Now I have to eat vegetables and exercise!

But you get to be close to that sexy

beard!

Well, all this nutrition and exercise better be good for you-know-what!

23

4 o’clock the next afternoon:

Here goes. A new life!

So, you like the comic book?

I never knew there was so much to learn

about food.

Hope keeps giving me more information.I can’t remember

it all!

I keep forgetting to wash my vegetables.

It’s heavy! I think good nutrition

is going to take some

practice.

Are you enjoying

all this change in

lifestyle? What I enjoy most is being in control

of my life.

I don’t believe

it!

We’ll have to take the

stairs.

I need a chocolate.

Now!

What crazy idea is this?

Now that you are both eating

better and exercising, I

need to find a new project.

So, I’ve decided to plant a roof

garden!

24

A few months later:

It has taken me a long time to get here Glen, but I’m feeling much better now that

I’m taking responsibility for my health.

I’ll give you some vitamins. But this doesn’t mean you can eat badly! Good food is still the best way to

get the nutrients you need.

Your body uses up nutrients every time it

fights an infection.

It’s important to treat infections as soon as you become aware of them.

Today must be my special day. I have had my first counselling session, and now I’ve met you

buying fruit!

I thought you just like giving

me a hard time!

I would very much like it if you and Pip and Hope could come and have supper at my flat

on Thursday.

On one condition.

What is that?

I’m allowed to bring a cake!

25

That Thursday afternoon:

This is delicious!

These beans are from Hope’s roof

garden.

The roof garden! My nerves. Pip has been up there planting

vegetables all day.

But mother, your face is

glowing.

You’re right. I actually do feel better, even after only a few

months of exercise and good eating.

Let’s face it. Hope’s madness has brought sanity to our lives.

What’s wrong Hope?

I’m just sad for my friends who

have died. I’m wondering

what will happen to us.

While we are well, we need to live fully and with joy!

Is this the man who wouldn’t

leave his flat in daylight?

This is my

man!I am my own

man, thank you very much.

But you can have me now and then.

What a beautiful evening!

26

Exercise combats depression and stress... and it helps the immune

system!

Muscle storesmore nutrition than fat does.

Exercise threeto five times a week for at least thirty minutes at a time. Share what you are

feeling with someone you can trust.

Relax moreand do the things

you enjoy.

Most infections are easy to treat if they are recognised early.

Wash your hands regularly, and especially

before eating.

a healthy liFestyle means:

☛ good nutrition

☛ hygiene

☛ exercise

☛ stress management

☛ early treatment of infections

☛ get all the inFormation you can!

☛ stay curious about your health

Become aware of your body and take

good care of it.

TAKING CONTROL!

1

1. Pilchard Beananza

1 x 410g tin . .Baked beans (or 250ml

. . . . . . . . .

. . .cooked butter beans)

1 x 425 tin . . .Pilchards in tomato saute

500g . . . . . . . .P

otatoes boiled

1. Place the beans in an ovenproof

dish and top with the pilchards.

2. Slice the potatoes and arrange

overlapping on top of the fish.

3. Bake in a hot oven (2000C) for 30

minutes until golden brown.

2. Fish Frikkadels

250g . . . . . . . .M

ashed potatoes

1 x 410g tin . .Pilchards

10ml . . . . . . . .P

arsley chopped

1 . . . . . . . . .

. .Medium onion grated

1 . . . . . . . . .

. .Egg beaten

Salt and pepper to taste

Oil for frying (just cover bottom of pan)

1. Mix potatoes, fish, pepper, parsley

and onion.

2. Add beaten egg and mix well

3. Form frikkadels.

4. Place on a flat sheet (baking

sheet/plate).

5. Heat pan with oil just corning the

bottom.

6. Fry fish frikkadels until golden

brown.

7. Drain, and serve immediately.

3. Lentil Pap

300g . . . . . . . .(1

1/2 cup) Brown lentils

750ml . . . . . . .Boiling water

2 . . . . . . . . .

. .Onions chopped

15ml . . . . . . . .(1

tablespoon) Margarine

5ml . . . . . . . . .

(1 teaspoon) Salt

120g . . . . . . . .(1

cup) Mealiemeal

1 . . . . . . . . .

. .Tomato chopped

5ml . . . . . . . . .

(1 teaspoon) Paprika

2ml . . . . . . . . .

(1/2 teaspoon) Mint

1. Soak lentils in water (not the boiling

water) until soft drain.

2. Put lentils, boiling water, onion,

margarine and salt in pot and cook

for 20 minutes.

3. Add Millie meal and cook for

another 20 minutes.

4. Add the tomato, paprika and mint,

mix lightly and steam for another

10 minutes.

RECIPES FOR HEALTHY LIVING

MAIN MEALS

GET THE INFORMATION!Gauteng Department of Health

Nutrition: (011) 355-3329

AIDSLINK: (011) 725-6202

AIDS Hotline: (011) 725-6710

Johannesburg Metropolitan CouncilNutrition: (011) 407-7141

Hungry for information?

Take a bite! Call one of the organisations

above.