BEAT DIMPLES FOR GOOD
Ultimate Anti-Cellulite Diet!
November 2017
4 EXERCISES FOR SHORTS SEASON
Why Stress Is Making You Fat
•SHAPESHIFTING COSSIES •FLAT-BELLY SNACKS •MELT-FREE MAKE-UP •MOODBOOSTING MOVES @MoonstruckTraveller
088
9 772075 406001
NOVEMBER 2017
11088
FEEL AMAZING THIS SUMMER!
BEST. LEGS. EVER.
Sarah Kohan HOW THE
WomensHealthSA.co.za
INSTA STAR SCULPTS THOSE CURVES
25 High-Speed Body Secrets
R39.00
(VAT INCL)
NAMIBIA N$41.50
HOW THIS MOONSTRUCK TRAVELLER STAYS IN SHAPE
PHOTOGR APHS: IAN HARRISON (THIS PAGE AND COVER)
BEACH PATROL
November
38
2017
Our first-ever compact SUV, the Mazda CX-3, is styled with KODO Soul of Motion. Step in and feel the power of SKYACTIV TECHNOLOGY — delivering 115kW of power and 204Nm of torque in a 6-speed automatic or manual transmission for a superb driving experience, no matter which option you choose. Keep in touch using MZD Connect, and ride above the rest in the Individual model with 18” alloy wheels, Integrated Navigation, Head-Up Display (HUD), power-sliding and tilt glass sunroof, to name a few.
The impossible made possible.
22876/E BLACK RIVER F.C.
M{zd{ CX-3
November 2017 STYLE & BEAUTY 45 Suit Yourself
Cossies for every body shape
52 Out Of The Shadows
Don’t hide indoors! With these products you can play in the sun all day
58 Beauty Star Ingredient: Cucumber
The surprising benefits of komkommer
FITNESS
60 Never Skip Leg Day Serious quad goals!
64 Body Of Water
Improve your endurance with aquarobics
80
TAC(O) IN!
66 I Support Women In Sport Play ball with Bejancke Della
68 15-Minute Workout
All you need is some floor space
114
TROPICAL HEAT.
72 Feeling Drained
Take these steps to prevent C-word stress
78 WTF... Is A Yoni Egg
Better orgasms – need we say more?
FOOD NOW 102
80 Los Tacos
FEATURES
92 25 Hacks For Summer Success!
Look hot, stay cool and ace this season in spades
98 The Mindful Movement
Poses that make you strong and Zen AF!
A pantry staple with 10 tantalising toppings
102 Your Summer Just Got Lit
WEIGHT LOSS
108 Spring Chicken
84 Feeding On Fear
Are your stress levels making you gain weight?
86 Eat Away Your Cellulite
Surprise! Oranges actually help you lose those citrus-peel lumps and bumps!
90 You Lose You Win
This reader shed 16 kilos and gained incredible energy!
All the melt-free make-up and bronzer to up your skin to goddess status How many ways can you cook, roast and skin a chicken...? Now smile for the birdie!
114 Pool Party
Summer’s most stylish suits! They’re full on!
120 When Seeing Is Not Believing
Those Insta-sational #TransformationTuesday pics might not be all that...
126 Save Your Breath
Read this before your next inhale
IN EVERY ISSUE
102
GET OH-SO KISSABLE.
10 Letter From The Editor 12 Meet The Team
14 Tell WH 16 Ask Anything
20 Guy Next Door 22 WH Social 25 DISCUSS!
PHOTOGR APHS: ALEX A SINGER, JAMES GAR AGHT Y
45
38 92
HEALTH
76 The Other Big C
86
84
The medicine ball – it’s all the toning tonic your body needs
Here’s the cure to your never-ending exhaustion
ON OUR COVER
60
70 Back To Basics
www.cat.com / www.caterpillar.com © 2017 Wolverine World Wide. All Rights Reserved. CAT, CATERPILLAR, BUILT FOR IT, their respective logos, “ Caterpillar Yellow”, the “Power Edge” trade dress as well as corporate and product identity used herein, are trademarks of Caterpillar and may not be used without permission. Medicus, an authorized distributor of Cat Footwear of Wolverine World Wide, a global licensee of Caterpillar Inc. Photograph: Ricardo Simal/Supernova Creative Management; model: Scarlet / Vision; hair and make-up: Jade Leggat / Supernova Creative Management; all clothing by H&M.
ADVERTISING PROMOTION
LETTER FROM THE EDITOR
BEACH BUMMING Some days I wake up and wonder why on earth I haven’t packed it all in and travelled the world snapping pics of myself, clad in a sliver of a bikini on a tropical island... And then I have to remind myself that my Insta handle is @danweakley not @moonstrucktraveller... Which is about the time that my first tears of the day roll down my freshly exfoliated and sunscreened cheeks into my almond-milk flat white. What the thoroughly delightful – and she really is a delight, according to the crew who were on shoot with her – Sarah Kohan, aka Moonstruck Traveller, has taught me, though, is this: no train, no bloody gain... And I kinda love her for it. In an Instagram world that is filled with seriously hot babes posting “I woke up like this” selfies sipping on unicorn smoothies, while telling the world that their favourite food is pizza; it is refreshing to stumble across someone as genetically blessed as Sarah, who admits just how much hard work it is being super-fit and foxy... All the time. She confessed to us that in preparation for her Women’s Health cover shoot, she upped her regular Pilates and cardio sweat seshes to full fat-melting mornings of boot camp, spinning and, yes, more Pilates... Bless her for reminding me that I can’t just axe the refined sugar from my gin and tonic and hope to have a bum like hers.
That said, if every body is a beach body – and, obvs, it is – then every bum is a beach bum... And we’ve got everything you might need packed in this tight tuchas of an issue to help you achieve this mythical status... Starting with swimwear to either cover or reveal, sun care so you don’t burn or peel (I am rhyming now and I apologise) and leg workouts that’ll butt-kick or scene-steal... Having spent most of my life living in a landlocked city (being close to the Valley Of Waves and Hartbeespoort Dam apparently doesn’t count), I cannot overstate how much I love a beachy summer, so my butt is going to be out there doing its own sweet thing, whether I’ve squeezed in all the squats or not. I’m taking great solace in the fact that the 80s one-piece, low-backed, high-cut cossie is the hottest item to have in your beach bag this summer. Why? Because everybody – and I do mean errrr’body – looks good in this style and it’s just as easy to throw on a kaftan or pull on a pair of denim shorts and not feel like your nipple is going to fall into your pineapplejuice cocktail either. So, I say, own it! See you waterside... No, Dan didn’t renew her vows, but we rocked our old wedding frocks for an awesome shoot in celebration of Shedding For The Wedding! See page 24 for more info.
DANIELLE WEAKLEY Editor
@DanielleWeakley
Getting hitched? We’ve got a brand-new exercise and meal plan to help you and your fiancé get in shape for your big day! Watch this space... #WHShedding ForTheWedding
@danweakley
What the team did this month... LIKE AY STAGE RACE, HER FIRST THREE-D ROO2COAST! KA EN TH D AN DR EVIL
BE LIKE @MICHELLEVONSCH AND UP YOUR GAME. WHO NEED S SOLID GROUND FOR YOGA POS ES ANYWAY? ...THE REST OF US!
10
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
GO GRAB YOUR WORKOUT BUDDY AND COMMIT TO A NEW RACE OR CHALLENGE, LIKE @GINA_DIONI SIO AND @MICHELLE.OCTOBER WHO ENTERED THE FRESHPAK BIAT HLON.
PHOTOGR APHS: SEAN L AURÉNZ (DANIELLE); PIETER VOSLOO (AMY )
M
AKE SOM @LEIGHC E HEALTHY TRE AT H UP THES AMPANISKING W S! E VEGAN HIPPED PUFFED SQUARE RICE S WITH D ARK CHO APRICOT C AND S. THAT’S ALL YOU NEED!
SCARES YOU,
DO SOMETHING THAT O CONQUERED @AMY_HOPPY WH
I.N.O.X. V #241771
LIFE IS YOUR ADVENTURE For further information contact Picot & Moss 011.669.0500. www.picotandmoss.co.za MAKERS OF THE ORIGINAL SWISS ARMY KNIFE | ESTABLISHED 1884
Long days on the beach, bubbly festivals and extended lunches, here are the WH team’s favourite things about summer...
MARKETING AND PUBLIC RELATIONS PUBLISHING MANAGER Francois Malan 021 408 1228 (francois.malan@media24.com) COMMERCIAL MANAGING EDITOR Gerda Engelbrecht 021 443 9868 (gerda.engelbrecht@media24.com) MARKETING COORDINATOR Lise Coetsee 021 443 9833 (Lise.Coetsee@media24.com) DIGITAL CAMPAIGN COORDINATOR Lilitha Johnson 021 443 1237 (lilitha.johnson@media24.com)
EDITOR Danielle Weakley
(danielle.weakley@media24.com,
PUBLISHING SALES TEAM BUSINESS MANAGER: MEDIA 24 LEISURE SALES Danie Nell 011 322 0799/076 263 9114 (danie.nell@media24.com) JHB: Kylee Robertson 011 322 0799/076 263 9114 (kylee.robertson@media24.com) Kathryn Molyneaux (Booth) 011 217 3197/083 395 3442 (kathryn.molyneaux@media24.com) Jeanine Kruger 011 217 3202/082 342 2299 (Jeanine.Kruger@Media24.com) CT: Myles Kelsey 021 443 9475/082 613 8498 (myles.kelsey@media24.com) Lameez Raizenberg 021 408 3960/082 909 9696 (lameez.raizenberg@media24.com) Hannes Burger 021 408 3078/076 152 4605 (hannes.burger@media24.com)
@danweakley)
Books on a beach. Like Snakes On A Plane, but different.
CREATIVE DIRECTOR Robert Cilliers (robert.cilliers@media24.com,
DEPUTY EDITOR Wanita Nicol
@robdcilliers)
(wanita.nicol@media24.com,
We all know I love a red Speedo :-)
FOOD & MANAGING EDITOR Amy Hopkins
@wanita.nicol)
Denim shorts and plakkies: my summer weekend uniform.
(amy.hopkins@media24.com,
@amy_hoppy)
The Franschhoek Cap Classique & Champagne fest (2 to 3 Dec) – it signals the start of summer!
ART
COPY
MEDIA24 CENTRAL SALES GENERAL MANAGER: ADVERTISING David Hay 011 217 3034 (david.hay@media24.com) JHB AND CT: Tammy Holtshausen 011 217 3022/083 443 8107 (tammy.holtshausen@media24.com) DBN: Theresa Lavery 031 566 2442 (theresa.lavery@media24.com) MEDIA24 MAGAZINES DIGITAL CPT: 021 468 8299; JHB: 011 993 8050; DBN: 021 468 8070 (info@spacemail.co.za) GENERAL MANAGER, PRINT MEDIA Ishmet Davidson GENERAL MANAGER, LIFESTYLE Raj Lalbahadur GENERAL MANAGER, MONTHLIES Nerisa Coetzee CFO, LIFESTYLE Jameelah Conway CIRCULATION SALES AND SOLUTIONS CIRCULATION MANAGER Riaan Weyers 021 443 9964 SUBSCRIPTION MANAGER Jenny Marinus (jenny.marinus@media24.com)
ART DIRECTOR Michelle von Schlicht (mvonschlicht@media24.com,
SENIOR DESIGNER Leigh Cann
@michellevonsch)
(leigh.cann@media24.com,
Wavescape surf movies on Clifton beach!
COPY EDITOR Leigh Champanis-King
@leighcann)
(leigh.champanisking@media24.com, @leighchampanisking)
Floppy hats and strappy dresses. And braais.
Long, boozy lunches.
WOMENSHEALTHSA.CO.ZA
MANAGING EDITOR: DIGITAL Susan Barrett (susan.barrett@media24.com,
EDITORIAL
DIGITAL EDITOR Gina Beretta (gina.beretta@media24.com,
@susanjbarrett)
Yellow lilo plus river. The happiness equation.
@gina_dionisio)
The smell of sunscreen, and sand between my toes.
JUNIOR WRITER Michelle October (michelle.october@media24.com,
BEAUTY
FASHION
HEALTH & BEAUTY EDITOR Gotlhokwang Angoma-Mzini
FASHION EDITOR Anja Joubert
(gangoma@media24.com,
@gotangoma)
(anja.joubert@media24.com,
Sunglasses. Like Lagerfeld said, they make everything look younger and pretty.
@michelle_october)
Being submerged in a body of water
(zinhlezonke.zikalala@media24.com, @zitchzikalala)
(alice.paulse@media24.com,
Tornado Paddle Pops are always justifiable.
@allypaulse)
@anjajoubert)
Long drives with friends on a sunny day followed by G&T’s.
DIGITAL INTERN Megan Flemmit (Megan.Flemmit@media24.com,
@meg_flem15)
Rooftop sundowners. Drinks with a view... Yes, please!
SHARED SERVICES PRODUCTION MANAGER Kerry Nash RODALE HEAD OF DIGITAL Jason Brown IN-HOUSE PHOTOGRAPHER James Garaghty
Copyright © 2009 Media24 (Pty) Ltd. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or be transmitted in any form or by any means, electronic or mechanical, without prior permission by Media24 (Pty) Ltd. Women’s Health does not endorse the use of chemical or related slimming products that promise instant or long-term results. Slimming products should not be used as a substitute for a healthy diet and/or exercise. All prices recommended retail selling price. RODALE INTERNATIONAL RODALE PRESS INC, 33 EAST MINOR STREET, EMMAUS, PENNSYLVANIA, 18098, USA
BUSINESS EXECUTIVE DIRECTOR, BUSINESS DEVELOPMENT AND GLOBAL LICENSING Kevin LaBonge DIRECTOR, BUSINESS DEVELOPMENT AND GLOBAL LICENSING Angela Kim DIRECTOR, GLOBAL MARKETING Tara Swansen GLOBAL DEVELOPMENT AND MARKETING COODINATOR Erica Mazzucato INTERNATIONAL FINANCE MANAGER Michele Mausser
More time on Bakoven beach and long days!
COMMERCIAL CONTENT PRODUCER Alice Paulse
All subscription payments to: Women’s Health, PO Box 16428, Vlaeberg, 8018 Reproduction Media24; Printing Paarl Media Cape; Distribution On The Dot 011 402 1205
EDITORIAL EDITORIAL DIRECTOR, WOMEN’S HEALTH AND MEN’S HEALTH Laura Ongaro EDITORIAL DIRECTOR, PREVENTION, RUNNER’S WORLD, BICYCLING AND BOOKS Veronika Taylor ASSOCIATE EDITOR Samantha Quisgard INTERNATIONAL EDITORIAL AND CONTENT COORDINATOR Natanya van Heerden
INTERNS
EDITORIAL ASSISTANT Zinhlezonke Zikalala
FOR ANY QUERIES, PLEASE PHONE 021 406 2121 SUBSCRIPTION ENQUIRIES: 087 740 1039; FAX: 086 457 5943; EMAIL: WOMENSHEALTH_SUBS@MEDIA24.COM; SMS: WOMENSHEALTHSUBS TO 32511 (R1 PER SMS); WEB: WWW.MYSUBS.CO.ZA/MAGAZINE/WOMENS-HEALTH CALL CENTRE OPERATING HOURS: 8AM-5PM (MONDAY TO FRIDAY)
GLOBAL EDITIONS / EDITORS-IN-CHIEF AUSTRALIA Jacqueline Mooney BRAZIL Camila Borowsky CHINA Vivi Hu GERMANY Angela Meier-Jakobsen GHANA Godfred Akoto Boafo GREECE Angeliki Gourni LATIN AMERICA (CHILE, COLOMBIA, COSTA RICA, DOMINICAN REPUBLIC, EL SALVADOR, GUATEMALA, HONDURAS, MEXICO, NICARAGUA, PANAMA, PERU, PUERTO RICO, VENEZUELA) Cesar Perez MALAYSIA Sueann Chong MIDDLE EAST Yi-Hwa Hanna NETHERLANDS Milou Turpijn NIGERIA Osagie Alonge POLAND Aneta Martynów RUSSIA Maria Troitskaya SOUTH AFRICA Danielle Weakley SPAIN Cristina Mitre Aranda SWEDEN Erika Kits Gölevik THAILAND Nitra Kitiyakara TURKEY Sibel Yeşilçay UNITED KINGDOM Claire Sanderson UNITED STATES Amy Keller Laird
WOMEN’S HEALTH® IS A REGISTERED TRADEMARK OF RODALE INC. ©2009 RODALE INC. ALL RIGHTS RESERVED. PUBLISHED UNDER LICENCE FROM RODALE INC.
12
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
SAMe IS BACK! Something to be happy about. K
LOO NEW
ADDS YEARS TO LIFE AND LIFE TO YEARS
SAMe improves mood and balances neurotransmitters. SOLAL® SAMe mood enhancer • • •
contains the superior butanedisulfonate form of SAMe alleviates mental fatigue and tiredness boosts neurotransmitters for focus and attention span
Available in SOLAL®’s Mood, Stress, Sleep category
SOLAL® revitalised look coming soon to a store near you. www.solal.co.za
A PROUD BRAND OF
Our top reads this month
WE HEAR YOU
Suit Yourself, page 45
“Pay attention to how geometric lines can create the illusion of a cinched waist and hourglass figure.” – Anja Joubert, WH fashion editor
LOVE YOURSELF!
Tell us
anything
The Other Big C, page 76
“There are more than 100 types of HPV, of which at least 13 are cancer causing.” – Dr Natacha Allan, general practitioner at Intercare Woodhill
Body Of Water, page 64
“Movement in water offers more resistance than in air, which means your muscles get better toning.”
– Botle Kayamba, group fitness instructor and Next Fitness Star 2017 finalist
For Every Body
WINNING LETTER
The September issue spoke volumes to me after discovering the articles on body changes and how they change you. Lindsay’s story about her struggle with Crohn’s disease and her ostomy bag was exactly what I needed to hear as we have very similar journeys. Being a fellow Crohn’s sufferer for the past six years, I recently had my ostomy bag surgery in November 2016. As she states in her story, it is inevitable that your confidence and body image take a huge knock. Forcing myself to take a healthy approach to taking better care of my body and loving the skin I am in are lessons well learnt and I am truly inspired by her strength and bravery! And it is important that awareness
14
W O M E N ’ S H E A LT H
is created around it and the stigma behind “sh*t bags” is killed. The mind and body are powerful; what we put in, we get out. I’m truly inspired that you are showing that strength comes in different forms issue after issue and we should really be loving our bodies and putting the time and effort into caring for them. It’s the only body you have! Thank you to WH for providing all the tools and the drive to inspire women to take care of themselves! You are amazing for sharing all these inspiring ladies’ stories! Laetitia Somaru, Pretoria
Be Brave Your article “How My Body Changed... And How It Changed Me” was so moving; how you celebrated these three remarkable, brave heroes put the magazine on the top of my list! We as women always feel that we are not good enough, smart enough,
|
November 2017
|
beautiful enough, thin enough, brave enough... This article made me feel like I am enough! That I should be grateful for my fully functional body, imperfections included. Thank you, Women’s Health, for focusing on women’s physical, emotional and spiritual health and that selfacceptance is key and that we are all a work in progress. Janine Roussouw, Cape Town
Back In The Saddle I have recently been feeling a bit down in the dumps; going to gym
every day, but still gaining weight, until I came across your four-week exercise programme in the September issue. I committed to finishing the four weeks and I can see results! My clothes feel looser and I fit into a pair of gym tights that I bought in a medium, although I usually get a large. After week two, I fit into them, without even following the eating guide. Thanks to WH and the personal trainers who put the programme together. This girl dropped a dress size and is feeling super motivated. Thabisile Monareng, Durban
Drop us a line at TellWH@WomensHealthSA.co.za. Please include your full name and the city in which you live.
WRITE IN AND WIN! This month’s winner will receive an Elizabeth Arden White Tea Fragrance Hamper, including the Elizabeth Arden White Tea 30ml, 50ml and 100ml fragrances and the Elizabeth Arden White Tea Pure Indulgence Hand Cream, valued at R1 870.
WomensHealthSA.co.za
I have SO much praise for the September issue! This magazine in general speaks to such a wide variety of women – and offers such balanced and realistic advice. I LOVE the fact that this magazine also represents “normal women”, as it propagates a much more healthy media representation of what femininity is – cellulite, curves and all! Also the fact that you promote STRONG women, not just skinny, flawless women. I adore the “type” of body that WH promotes – one that is healthy, womanly and fit, without necessarily having to be cellulite-free and stick-thin. In a nutshell, I love that WH promotes strong women in all their shapes and sizes. Thank you! Nadine Hugo, Pretoria
PHOTOGR APH: RICHARD PHIBBS
Flaws And All
ASK US ANYTHING SERIOUSLY, AN YTHING AT ALL...
I can’t poop at work. Is it harmful to hold it in? ANSWER Yep, but only if you feel the urge and ignore it. First, you can cause constipation. The longer the stool sits in your large intestine, the harder it becomes, which may mean discomfort and even bleeding when you finally let it out. Over time, you can get haemorrhoids or cracks in your rectal tissue, which can require creams, soaks and even surgery. Exercising in the morning may help you poop before work and eating fibre-rich foods, such as veggies, for dinner can get things moving overnight, so you wake up ready to go. But when nature calls at the office – answer it. We all poop, so no shame!
16
W O M E N ’ S H E A LT H
|
November 2017
PHOTOGR APH: GALLO/GET T YIMAGES.COM
LET IT GO!
|
WomensHealthSA.co.za
HOW DO I DITCH THE DARK CIRCLES UNDER MY EYES?
What do you find most attractive when it comes to a potential partner?
ANSWER Keep your paws off your peepers for a start. “When you rub tired eyes, you stimulate soft pigment that’s deposited under your skin, giving it a darker appearance,” says skincare specialist Debbie Thomas. Plus, rubbing increases pressure in the blood vessels under your eyes. Also steer clear of the tequila shots: “Excess alcohol and salt can make your cells retain extra water, leading to puffiness.” To avoid raccoon eyes the morning after, drink plenty of H2O to help flush away toxins. Use a colour-correcting eye concealer if necessary.
THEIR MIND Plus, research shows it goes both ways. New studies show that men value brains over beauty. Because, unlike beauty, brains don’t fade!
I FEEL RIDICULOUS TALKING DIRTY. HOW CAN I GET BOLDER?
Which meal are you most likely to miss? 32%
I never miss a meal.
Surrogacy
The thing 55 percent of you would consider using when trying to conceive. Prof Thinus Kruger, a fertility specialist, says the demand for surrogates in SA is high, making it very difficult to find somone to carry your baby. Adoption is an alternative choice.
ANSWER When creating a business concept or model, you must do an incredible amount of research before development or execution begins. Look tirelessly at the trade newspapers, W O M E N ’ S H E A LT H
19%
Dinner! Too lazy to cook.
Most of you don’t eat breakfast – but you might want to reconsider that because eating breakfast has long-term health benefits. A study published in the journal Circulation found that people who eat breakfast are less likely to have high cholesterol and blood pressure.
I WANT TO START A BUSINESS. HOW DO I KNOW IF MY IDEA IS TOO SIMILAR TO ONE THAT ALREADY EXISTS?
18
14%
Lunch: work is too hectic.
websites and magazines for that given field. Then ask yourself: does this idea fill a need or niche? Or if it’s not something new, does it reach your target audience in |
November 2017
|
a different way than the competitors do? Also, touch base with your network and ask if anyone has seen a similar concept. Even if their expertise is unrelated, you never know who knows
WomensHealthSA.co.za
who! They might be able to connect you with someone who can help and at the very least they’ll bring a fresh perspective, which will help you see potential obstacles.
women feel shy about dirty talk, but it can be a great way to invite a little novelty or fantasy into your relationship. First, be sure to keep it real, since you’ll feel and sound more confident if you express something that genuinely turns you on, as opposed to saying what you think he wants to hear or repeating things from porn. Think about what you like in bed, include some X-rated words, then repeat your steamy sentences out loud when you’re alone to get more comfortable. Try just describing what you’re doing to him. And don’t worry if you give it the old college try and it’s still not your thing. Even a single dirtytalk session can add a sexual spark.
PHOTOGR APH: PATRICIA HEAL
35%
Breakfast makes me sick.
ANSWER Many
Tudor CaradocDavies
GU Y NEXT DOOR
Email us! >
Got a question? Email us at AskWH@WomensHealthSA.co.za
I went on a dinner date recently and he was weird about paying half the bill. Is this a pride thing for guys?
a casual basis to get together whenever the mood struck both of them and get their ‘f’ on... Then he should get it. He may miss your “understanding”, but there’s no guarantee that you and your new boyfriend are forever. Who knows? You guys may rekindle that buddy-buddy aspect if the situation ever changes.
ANSWER “Weird” as in he insisted that you pay half or “weird” in that you wanted to pay half, but he wanted to pay for the whole thing? Look, whatever your meaning, understand that the whole “who pays for a date” thing can get a little bit weird in the way we date today. It used to be that there was pressure on the dude to always provide, some kind of test of his fiscal manliness. Can he provide? Can he pay for dinner for two? Is he generous enough to pay for the X, Y and Z that we are doing tonight? But, as much as dating has become more of a relaxed thing, where who asks who out, who picks up the tab and where you go (e.g. putt-putt vs coffee) is as much your call as it is his (hallelujah), there are always going to be some traditionalists. We can psychoanalyse this stuff to the nth degree. Is him paying the bill some kind of power play in that he thinks you now owe him in some way? If you split the bill, is it that he is cheap or you are controlling? See? Best to just relax about the whole thing. If he picks up the bill this time, then make a deal that you get the next one (if there is a next one). Want to split it? So split it. If it offends his pride in some way, then he’s probably not right for you.
20
W O M E N ’ S H E A LT H
|
November 2017
|
I JUST GOT A NEW BOYFRIEND... HOW DO I END THINGS WITH MY F-BUDDY? If you haven’t discussed this eventuality (DEFCON 5 scenario), you both must have played this scenario through in your heads, right? It was inevitable that one or both of you would one day find someone who you can have a bit more than what the two
WomensHealthSA.co.za
of you have. If the new boyf is looking like a more longterm prospect, deal with any potential f-buddy awkwardness swiftly. Call him or send a message (though that could leave a potentially awkward electronic paper trail) and just let him know what’s what. If your f-buddy was a true f-buddy, one who understood that the transaction between the two of you was a purely physical, reciprocal thing, where two consenting adults agreed on
You just ask. These are the times we live in. There’s no f*cking around with this (in more ways than one). How you ask is up to you and each specific circumstance. Ask subtly, ask bluntly, ask as your personality and your partner’s permits. You can broach it with the “we are both adults, so let’s get this stuff out of the way” approach or you can beat around the bush (da-dum-tish) until you establish your ground rules for taking the next step. But, whatever you do, don’t ignore it. Ask.
PHOTOGR APH: GALLO/GET T YIMAGES.COM
HOW DO I ASK THE AWKWARD “HAVE YOU BEEN TESTED” QUESTIONS?
1508764
SEASON’S MUST-HAVES Off The Shoulder Dress
399
www.edgars.co.za @EDGARSFASHION
95
Exclusive to
WH SOCIALGRAM
#WHFITFLUENCER WHO: @foreverfit.sa
We’re head-over-heels for Timera Ramlal’s Insta feed. Her career as a personal trainer and life coach means that she interacts with people from all walks of life. “It’s why I love gym so much, maybe just as much as I love coffee,” she says. To Timera, being healthy isn’t just about looking good. “It’s also an emotional and mental journey that you need to adopt a positive attitude for,” she says. Definitely worth the follow.
Hello world!
#WHLOVES Readers walking the talk
At Women’s Health we don’t just dig documenting our healthy, active lifestyles – we love it when you do too! Check out our social stars this month, as well as our highlights on social media
#WHONTHEGO
@loseitwithsio on Instagram “Whooppeeee Happy spring everyone!!! #springbody #whloves @womenshealthmagsa” Defy gravity, girl!
@marielladierks on Instagram “Lots of colours on your plate = lots of nutrients for your body #mariellawholesomeliving #health #healthy” Eat the rainbow!
@thulimakubu on Instagram “#tbt #yoga #beach #fun #womenshealth #healthylifestyle #namslay” Take us with you!
@laura_bodyzone on Instagram “Go the extra mile if you want to see results – not just on the run, but also on the reps #onemorerep #womenshealthsa #outdoors #whsitupchallenge” Great work!
> Members of the WH team glammed up for the Media24 Excellence Awards.
> Digital managing ed @susanjbarrett was living her best life as she helmed a yacht.
> Deputy ed @wanita. nicol feeling a little “on edge” on her recent road trip to the Eastern cape #NewKugaLaunch #Hogsback #TheEdge
22
W O M E N ’ S H E A LT H
|
November 2017
|
FACEBOOK Facebook.com/ WomensHealthSA
WomensHealthSA.co.za
INSTAGRAM @WomensHealthMagSA
TWITTER @WomensHealthSA
PINTEREST Pinterest.com/ WomensHealthSA
VERVE S42367
The ultimate summer accessory? All day freshness.
New
Fight Odour with New Shield Germ Defence.
10x
more protection against odour causing germs*. World’s 1st anti-perspirant activated by movement.
* Protection against a representative odour causing skin germs (Staphylococcus epidermidis) versus use of a regular soap alone.
It won’t let you down
SHEDDING FOR THE
WEDDING DANIELLE WEAKLEY, MARRIED 2002
LEIGH CHAMPANIS-KING, MARRIED 2016 WANITA NICOL, MARRIED 2008
LEIGH CANN, MARRIED 2011
WE FIT INTO OURS... LET’S GET YOU INTO YOURS!
#WHSHEDDINGFORTHEWEDDING
PHOTOGR APH: SEAN L AURÉNZ. HAIR AND MAKE-UP: LISA BAILE Y/SUPERNOVA CREATIVE MANAGEMENT.
GINA BERETTA, MARRIED 2016
{discuss! juicy news. shareable stats. convo starters.
BENCH THE CARBS?
Fitness pros have long hypothesised that strength training combined with a low-carb diet is a match made in get-lean heaven. “Eating high-fat foods and no more than 50g of carbs per day, plus moderate protein – a ketogenic diet – can help increase your body’s reliance on fat for energy, so you burn more of it,” explains Dr Carwyn Sharp, chief science officer for the National Strength and Conditioning Association. But for some, going too low on Cs can backfire. If any of these red flags persist for more than two weeks, slowly add the starchy stuff back in (up to 150g total per day) to find your sweet spot. FATIGUE If you feel vrot leaving the gym – even after slow-lifting sets – you may need more fuel. About an hour before your sesh, nosh on an apple or banana (both have 25-ish grams).
PHOTOGR APH: TED CAVANAUGH
HEADACHES When your body burns fat for energy, it produces molecules called ketones. You pee them out, along with sodium, which can cause dehydration and headbangers. Sip a little extra water during the day or drink something sodium-enhanced pre-workout, like Powerade or Biogen’s ElectroLITE drinks.
NEVER GO TOO LOW: WISE WORDS FOR WEIGHT AND CARBS.
COLDS Carbs aid in the production of illness-fighting antibodies. So if you’re over-skimping – for many, that’s under 100 grams per day – you may get sick more often. Unrefined carbs like sweet potatoes can help keep you healthy and on track.
November 2017
|
W O M E N ’ S H E A LT H
25
!
{beauty discuss
HIT SNOOZE ON WRINKLES
Hair Journaling There are diaries for just about everything – now even hair. We spotted the trend on the NaturallyCurly.com message boards, but now women of all strand types are giving it a shot to work out what’s best for their hair. Your move: jot down which products you’re using and when and how your tresses react. Plying your oily locks with too much conditioner? Try a salt spray (we rate Schwarzkopf Professional OSiS+ Session Label Salt Spray, R286), which will add texture and mattify oily strands.
SMELL OF V I C TO R Y
Sweat: your very own glitter, but a less pleasant version. Is your go-to move to combat the stink with perfume? Stick to oil-based fragrances: alcoholic formulas waft away from skin and stick to clothes instead. Reach for fruity or herbal notes, like citrus, most associated with energy (like a pre-workout, but for your skin). The aromatherapeutic properties of bergamot, for instance, found in Le Labo Bergamote 22 Perfume Oil (R2 060), have been shown to combat fatigue in studies.
THE PERCENTAGE DECREASE IN SKIN CANCER TUMOURS IN MICE WHO ATE A DIET RICH IN TOMATOES. STUDY CO-AUTHOR DR JESSICA COOPERSTONE PINS THE BENEFITS DOWN TO CAROTENOIDS, THE ANTIOXIDANT-RICH STUFF THAT PROTECTS YOUR CELLS. BLOODY MARY, ANYONE? Source: Ohio State University
26
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
PHOTOGR APHS: GALLO/GET T YIMAGES.COM, CHUCK JENSEN/MARK EDWARD INC ., CHRIS SHIPMAN
Pillow face may be an affliction of filler-addicted A-listers, but us mere mortals suffer too – albeit in a different form. A study published in the Aesthetic Surgery Journal revealed that face-planting your pillow all night can lead to sleep wrinkles. “These largely depend on the position you sleep in and how long you stay there,” says study author Dr Goesel Anson. The ideal scenario? Go to sleep on your back and stay there – but since you can’t change your unconscious habits, plump up skin in your waking hours with the limited-edition GlamGlow GravityMud Firming Treatment Sonic Blue (R290). Hyaluronic acid and red algae extract work to firm and boost skin.
M&CSAATCHI ABEL/19888/E/05
!
{health discuss
BOO-YA!
Hey, horror-film fans! Voluntary scarefests may offer psychological perks that last beyond the screen. (Or we’re just using real research as an excuse to watch creepy classics.) We explore the brain benefits of three hair-raisers.
PERIOD PANTIES Menstrual cups, fertility apps and period subscription boxes are making it a little easier to cope when Aunt Flow comes around. Now, period panties are hitting the market. We tested two:
A NIGHTMARE ON ELM STREET
SUBZ PADS, from R88, SubzPads.co.za Absorbency: What it is: A reusable pad that clips onto a pair of panties to wear during your period. Verdict: Super absorbent, barely there and odourless. Plus, they also have an incontinence range.
MODIBODI ACTIVE BRIEF, R495, FeelGoodCo.co.za Absorbency: What it is: A slim pair of panties that can hold up to two tampons’ worth and combats odour and sweat. Verdict: Better than working out in a pad, light (like regular panties) and super absorbent.
Seeing sweet Nancy Thompson confront Freddy Krueger might motivate you to finally start your business. Seriously! A recent study found that people are more likely to take a risk after observing someone else be brave.
IT
THE YEARS YOU COULD ADD TO YOUR LIFE BY READING FOR JUST 30 MINUTES DAILY, ACCORDING TO A STUDY IN SOCIAL SCIENCE & MEDICINE. BOOK IT IN.
FULVIC ACID
Your immunity’s new sidekick, thanks to its ability to promote healing, stimulate cellular and bone regeneration and (phew!) inhibit infection. Found in humus (decomposed organic matter), you can now find its derivative (CHD-FA) in Bettamed Cleanse & Recover Tabs, R235, Dis-Chem.
28
W O M E N ’ S H E A LT H
THE SILENCE OF THE LAMBS
Psychological suspense can get you more comfortable with the physical feelings of fear, says Ekman. Dr Lecter’s chilling monologues might make for a less nerve-racking work presentation.
|
November 2017
|
WomensHealthSA.co.za
PHOTOGR APHS: CREATED BY FREEPIK; JAMES GAR AGHT Y (STILLS)
PLEASE EXPLAIN…
“Surviving a scary experience with someone can create a unique bond,” says psychologist Dr Paul Ekman. Think: date night or BFF quality time.
!
discuss LEAN
MEAN CARDIO MACHINE True, heaps of research hints that eating habits are the most critical factor in losing weight (and keeping it off), but a new study says not to discount the right kind of exercise. People who slimmed down through cardio alone or a combo of cardio and kilojoule cutting lost the same amount (about seven percent of their body weight over four months) as those who shed weight solely through dietary restrictions. The big “but” here? The first two groups lost more fat weight and kept more lean mass – the stuff that helps you burn more kJs at rest, gives you more energy and can prevent injury. Try adding a moderate amount of walking, running or cycling to your plan (the combo group did about four hours a week).
FOUR WORDS
NUTRITIONISTS HATE 1 / MODERATION
“It’s way too abstract to be effective and it means different things to different people,” says dietician Keri Glassman. You’re better off specifying how many treats you can work into your plan – say, a glass of wine per day.
2 / REDUCED
It’s a common sign on packaged foods. It could mean less kilojoules or fat, but the number could still be high, says Dr Melina Jampolis. Your best bet? Compare labels to see which offers less sugar, more fibre and less saturated fat to get a sense of the healthiest option. 3 / DETOX
“When I hear this word, I want to scream!” says dietician Keri Gans. “No one needs to go on a food detox – your liver and kidneys are designed to filter toxins out automatically.” If you’re eating a lot of added sugar, you’ll feel less foggy if you cut back and add more fruit and veggies.
YES, YOU CAN DROP KILOS ON... PASTA Noodles: Whole grain (belly-flattening fibre). Sauce: Marinara (salt-bomb sauces, such as soy- or fish-based ones, can cause you to overeat, says new science). Tossed with: Cruciferous veggies, like broccoli. So filling! Served: Cold or reheated. Both create changes in the carb structure that can reduce spikes in blood sugar.
30
W O M E N ’ S H E A LT H
|
November 2017
4 / GUILT-FREE
“When you eat healthily, think of it as nourishing and empowering – not ‘good,’ which is a moral judgment,” says dietician Michelle Dudash. “And if you eat an indulgent – not ‘bad’ – food, just forget about it.” Use your next meal or snack to eat something nutritious. |
WomensHealthSA.co.za
PHOTOGR APHS: A ARON RICHTER; GALLO/GET T YIMAGES.COM; RODALE IMAGES
{
weight loss
!
{fooddiscuss
THE PERCENTAGE INCREASE IN MUSCLE MASS YOU’LL ENJOY BY TAKING REGULAR TEA BREAKS. NOT A JOKO: BREAKFAST TEA (THINK DARK BREWS, LIKE CEYLON) HAS EVEN BEEN SHOWN TO BOOST YOUR LEAN BITS. HOW? BY UPPING YOUR ADRENALINE LEVELS, GIVING YOU THE JUICE TO LIFT HARDER AND HEAVIER.
BREATHE EASY WITH BROCCOLI
32
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
TREAT YO’SELF
Remember when eating a pre-prepared snack meant that you had to consume all the unrefined sugar, carbs and saturated fats? No longer! The healthification of “junk” food is here to stay. Here, three of the newest (and coolest) additions to our pantry. FAKEN BACON, R40, FakenBacon.co.za What it is: Coconut shavings, toasted and marinated to create a smoky, curiously bacon-y taste, minus the pig. Use it: On avo and toast, sprinkled on salads for an umami hit or just devour by the mouthful.
NATIVE RUSKS, from R65, NativeSouthAfrica.com
EAT NAKED NUTS, from R115, EatNaked.co.za
What it is: Skinny, gluten-free rusks made from buttermilk and omega seeds.
What it is: The guys behind Eat Naked Natural Peanut Butter are now making snack bags of mixed nuts, salted almonds and cranberries and macadamias. Drool.
Use it: As a base for a healthified tiramisu, crumbled over yoghurt or dunk it into your coffee.
Use it: In home-made granola or eat right out of the bag.
PHOTOGR APHS: RODALE IMAGES; TR AVIS R ATHBONE; JAMES GAR AGHT Y (STILLS)
Forget the surgical mask if you’re living in the big smoke – just add some broccoli to your morning juice, instead. An American Association for Cancer Research study found that broccoli stalks contain powerful anti-cancer agents. In fact, just 120ml of broccoli juice can boost your ability to detox deadly airborne carcinogens by up to 61 percent – and the effects last for 12 weeks. Look for broccoli that’s raw, dark and has a firm stalk. Juice with apples and carrots to sweeten your sip.
!
{sexdiscuss
Lift Your Libido
MEET YOUR RIGHT TYPE
No longer the preserve of Tinder Lotharios and cocksure footballers, sexting can actually boost relationship satisfaction if you’re in the first flushes of love, according to researchers at Drexel University. Plus, a Match.com survey found that those who used more emojis got more horizontal action between the sheets than those who didn’t.
Consider the weight rack your friend with benefits – a study from Brazil shows resistance training improves arousal and sexual desire in women. Double your strengthsession boost with these medicine-ball moves from trainer Amanda O’Hare that’ll work your pelvic floor – a strong floor boosts your libido. Tight.
SUMO SQUAT
A/ With feet wide, hold the ball at chest height and squat low. B/ Return to start. Do 15 reps.
GLUTE BRIDGES
THE PERCENTAGE MORE LIKELY MARRIED WOMEN ARE TO DIVORCE IF THEY START USING PORN SOLO. DRAWN TO PRIVATE BROWSE? TRY INVOLVING YOUR PARTNER. A SEPARATE STUDY FOUND THAT WATCHING TOGETHER WILL LEAVE YOU MORE DEDICATED TO EACH OTHER AND BOOST SEXUAL SATISFACTION. Source: American Sociological Association
34
W O M E N ’ S H E A LT H
|
November 2017
SINGLE-LEG DEADLIFTS
A/ Hold a medicine ball and stand on one foot. Bend forward at your hips. B/ Push back to start. Do 12 reps per leg.
PHOTOGR APHS: GALLO/GET T YIMAGES.COM
Sleep Off Heartache
Sticking to a steady sleep schedule post break-up could help you cope better, according to a study by the University of Arizona. People going through a separation who had consistent sleep/wake times reported improved mood and more life satisfaction than those without a routine. To nod off, try the four-seven-eight technique – breathe in for four, hold for seven, then out for eight... Still awake?
A/ Lie on your back, stability ball on pelvis, knees bent. Inhale, lift your hips and hold for 10 seconds. B/ Lower. Do 10 reps.
THB/43041
Product is available at Clearwater Mall, Eastgate Mall, Fourways, Menlyn Park Mall, Gateway and Galleria Jockey stores, selected Studio 88 stores and online at Zando. Product is available while stocks last. Some items may vary to product shown in images. Š 2017 Jockey International, Inc. All Rights Reserved. Jockey is a registered trademark of Jockey International, Inc. Made in South Africa. 0800-562539, www.jockey.co.za,
JockeySA,
@Jockey_SA,
JockeySA
0
%
data used
100
%
unlimited entertainment
Stream your favourite shows and music infinitely at home and on-the-go.
Call 10213
Click telkom.co.za
Go to any Telkom shop
LIT Home
50GB
100GB
R789
R1089
✓
✓
Anytime Data
50GB + 50GB
100GB + 100GB
Night Surfer Data
50GB + 50GB
100GB + 100GB
✓
✓
SmartBroadband Wireless (Double-up your Data Promo) Free Router
Including Android TV Media Box
4Mbps
10Mbps
20Mbps
40Mbps
100Mbps
R599
R799
R999
R1299
R1699
✓ ✓ ✓ ✓
✓ ✓ ✓ ✓
✓ ✓ ✓ ✓
✓ ✓ ✓ ✓
✓ ✓ ✓ ✓
1GB
2GB
3GB
3GB
3GB
Including Android TV Media Box
–
Including Video & Music Streaming
–
✓ ✓
✓ ✓
✓ ✓
✓ ✓
UNLIMITEDhome (Fibre/DSL) Including Unlimited Data* Including Line Rental Including Router Including Installation Including Data SIM Card
10GB
BES T
BES T
BES T
5GB
IN CAT AN E PL
RY* GO
2GB
IN CAT AN E PL
RY* GO
1GB
IN CAT AN E PL
RY* GO
FREE me SIM-only deals
IN CAT AN E PL
RY* GO
LIT Mobile
BES T
*Unlimited Data FUP applies.
20GB
Unlimited
R99
R149
R299
R399
R599
R999
Free calls to over 6 million Telkom numbers## (3 000 minutes FUP)
✓ ✓ ✓
✓ ✓ ✓
✓ ✓ ✓
✓ ✓ ✓
✓ ✓ ✓
✓ ✓ ✓
Free calls to other networks in SA###
–
–
–
–
1 500 minutes Fair Usage Policy
3 000 minutes Fair Usage Policy
Free WiFi Free SMSs (50 SMSs per day)
✓ ✓
✓ ✓
✓ ✓
✓ ✓
✓ ✓
✓ ✓
Free Music Streaming with LIT_
–
✓
Free Video Streaming with LIT_
–
–
✓ ✓
✓ ✓
✓ ✓
✓ ✓
Data Free WhatsApp, calling & messaging# (2GB FUP)
Out-of-bundle rates on FreeMe: Voice: R0.69 per minute (per-second billing); SMS: R0.30 (160 characters); MMS: R0.50 (300KB); Data: R0.29 per MB. Standard terms and conditions apply and can be viewed at www.telkom.co.za. E&OE. *MyBroadband article, 29 July 2016.
Switch to the best data provider.*
✓
✓
MEET ATION S N E S INSTA
@M
AK A R AVELLER T K C U R T S N O O
d er-tone ty p u s a d t re an ing skin inis, which is pkes her w o l g , s k e i a e in b l tress hat m rfer-girn was born to bll about and w hat about her u s h t i W a ec is a ody rah Koh d this b issue. W ccount tush, Sa at her Insta a our swimsuit es that sculpte h r much wal cover star fo e and the mov m e a d arrison the i Insta-f o y Ian H t b e s s h i p r a gr rapid | Photo y By Terr
38
W O M E N ’ S H E A LT H
|
November 2017
|
ok
Barbro
WomensHealthSA.co.za
November 2017
|
W O M E N ’ S H E A LT H
39
Should you be in the market for a new girl crush, may we point you in the direction of Sarah Kohan? She ticks all the boxes. Beach hair that’s the right amount of messy, a tanned, toned physique that bikinis are just screaming to be draped over, legs up to here, a tiny waist, curves in all the right places and those ab lines. Oh, then there’s the fact that she’s studying law and has aspirations of practising at the International Criminal Court one day. At just 23 years old (we know!), Sarah has been on more adventures than most of us will experience in a lifetime. She’s been free-diving with sharks – not Great Whites, granted – and has been to
40
W O M E N ’ S H E A LT H
|
more destinations than most of us can imagine placing on our bucket lists. All the while amassing more and more Insta followers with each new wishyour-were-here bikini-clad postcard post. So how did she get here? How did she become a social influencer? And, really, what does that even mean?
Heart of the sea
It started on holiday in Tonga in October 2016. Sydneyborn Sarah, got up close and personal with a humpback whale while free-diving – it’s a passion, clearly. Her sister Olivia took some photos of the encounter and Sarah whacked them on Instagram. At the time, she already had a nottoo-modest 20 000 followers, but something about the freediving images blew everything
November 2017
|
WomensHealthSA.co.za
up – and by December, her following had swelled to 100 000. “My local paper did an interview in January, then Mail Online got in touch and put the pictures on their website,” says Sarah. “Since then, my following has grown every month by nearly 100 000. Some weeks it’s up by 30 000.”
Ka-ching!
Now she’s seriously focused on turning that growing Insta following into a career and, ultimately, an income. That last part has, in fact, begun – she’s already being paid to travel by brands that want her to wear their wares and she recently walked the runway in Miami Swim
Week. “I never thought I’d be on a catwalk.” Modelling aside, what else does an influencer get up to? “I’m moving to LA,” she says. “It makes sense; a lot of my work is there. I still want to use my law degree though. Eventually, I want to work at the International Criminal Court at The Hague in the Netherlands. I’m hoping to get an internship there, get my master’s, then practise there as a solicitor.” But, she says, she’s giving herself a year to see where “all this goes.” “It’s funny,” she says, “I used to be quite introverted, but this has made me more confident. Now, I can walk up to someone and start
ST YLING: CHARLIE L AMBROS; ILLUSTR ATIONS: LIZZ Y THOMAS ILLUSTR ATION
a conversation; three years ago, I wouldn’t have done that. This has changed my life.” Of all these life-changing experiences, what stands out? “I went trekking in Patagonia with my dad,” she says. “I’m all about the adventure.” Having seen her willingness to agree to everything thrown at her on our shoot – get in the sand dunes, pop in the sea, lie down, get up, run this way – she’s basically up for pretty much anything. “I’m definitely a ‘yes’ person,” she laughs. “But that can be bad because I say yes to everything. Sometimes I can’t fit it all in. I need to become a ‘selective no’ person.” But first, another yes: “I’m looking into doing a TV show,” she explains. “Each episode would focus on a specific animal in a unique location.” Like David Attenborough but with more bikinis?
“I love Planet Earth. I’d like to do a show like Bear Grylls’ too.”
Life and death
Could this bombshell actually survive in the wild, Gryllsstyle? “Totally. I’m not fearful of many things. I’m not even really fearful of dying,” she says. “You have to live every day as well as you can. You can’t take anything for granted.” This unexpected philosophical reflection has personal roots. “Last February, my aunt died. She was only 62; it was a massive shock. The saddest thing is she was going to go to Hawaii and Bora Bora because she’d always wanted to see the turtles and dolphins, but she died
a month before the trip. That was heartbreaking. Whenever I think, ‘Is this a crazy life?’, I hope she’s watching over all the amazing things I’m doing.”
Staying connected
As amazing as it all sounds, Sarah’s schedule is packed. After some rare downtime post-interview, she’ll be picked up at 2:30am for a 5am flight to Croatia (“I’m excited to see my brother there”). Eight days there, then on to Monemvasia (“A five-hour drive out of Athens”) for her best friend’s wedding, then to Mykonos. That’s a long time living out of a suitcase, but for Sarah, travel is very much a way of life.
“In April, I did 179 hours in the air,” she says. “I’m so used to being on a plane, it’s my haven. It’s the one place I know I can turn off; there’s no Wi-Fi.” Plus, air miles. Still, for someone who is clearly very close to her family, all this travelling must get a bit lonely. Her solution? “FaceTime,” she says. “I even FaceTime my dogs. And bird.” But all this back and forth must make relationships tricky too? “I’m not seeing anyone at the moment,” she says. “You could put a personal ad in the mag: ‘She needs someone who’ll travel with her.’ I’ve learnt to love being alone. Before you can get into a relationship you need to be able to do that.”
November 2017
|
W O M E N ’ S H E A LT H
41
The meat backlash
Throughout our chat, Sarah has been casually nibbling on some fresh berries. Is that her go-to snack? “I’m refined-sugar free,” she says. “And I don’t drink very much. If I go out with friends, I might have a vodka and soda. I was vegan for six months, but I just couldn’t maintain it. Now I eat fish, but people don’t respond well. I get the biggest backlash for that. I can’t post food pictures unless they’re fully vegan.”
Early birds get the abs
While it seems Sarah hit the jackpot in the genetic lottery – those abs! – she has to put in the hours to keep them. “Before this shoot, I ramped it up,” she says. “I was doing reformer Pilates, a session at Barry’s Bootcamp and a class at SoulCycle every morning.” But that can’t be sustainable, can it? “I do two hours in the gym most days,” she says. “An hour of reformer Pilates, then an hour of cardio. Pilates changed my body. I like to get up first thing and get it done. I get up at 4.45am every day.” Oof. 4.45am every day? Are there some mornings when she just can’t be bothered? You know, like a normal human being? “Totally,” she says. “There are times when I’m so tired. But I always feel better when I’ve gone.” Well, all those early mornings have certainly paid off. Blessed as she is physically, you’d assume she couldn’t possibly have any hang-ups. “My skin is bad today,” she says. (Though it looks pretty radiant to us.) “And I feel selfconscious about that. But that’s just being a 23-year-old girl.”
Wings, wanted
Let’s talk #bodyinspo. “Adriana Lima,” she says. “She’s fit. I love Candice Swanepoel too. She has an incredible body.” Don’t we know it!
42
W O M E N ’ S H E A LT H
|
Since we’re on the subject of Victoria’s Secret models, is that an ambition for Sarah – to strap on some wings and become an Angel herself? “Yes,” she says coyly, “but it’s not going to happen. I’m only 171cm tall and I don’t look like them. But they inspire a lot of women.”
Trolls of honour
You can’t really talk to someone who exists in the realm of social media without dipping a toe in the slightly murky, troll-infested waters of its dark side. “You do get awful comments,” says Sarah. “But you block the nutty followers.” She sometimes gets messages saying things like: “I would’ve hoped that a Harvard-educated student wouldn’t be posting pictures of her rear online.” She did an exchange at Harvard law as part of her degree. “But I take it with a pinch of salt. I’ve had so many opportunities, I think as long as I’m not doing anything to hurt anyone, then it’s my choice.” Well, quite. That wateroff-a-duck’s-back attitude to negativity must stem from past experience – was she bullied at school? “Yes, I would say so, but it’s just one of those things,” she says. “Girls can be mean.” With more than 750k+ followers gagging over her posts (though, by the time you read this, that’ll no doubt be closer still to the coveted onemillion mark), brands falling over themselves to sponsor her and a potential TV career on the rise, she must wonder what those mean girls would make of all her success. “I probably would have cared a year ago,” she shrugs. “But life’s too short. Just keep moving onward and upward.” And onward and upward is clearly where Sarah is heading. It’s barely six months since she was a student on holiday. And now she’s on the cusp of something no doubt spectacular.
November 2017
|
WomensHealthSA.co.za
Sculpt a killer body like Sarah’s
You don’t always need a reformer machine to get results. These kit-free exercises will tone every inch
A
B
B A
B 1 ROLL DOWN Stand with your feet together, leaning back slightly against a wall (A). Keeping your knees soft and arms relaxed, roll your spine down vertebra by vertebra (B). Slowly reverse the movement to the start. After 10 reps, let your body hang in a forward bend with your abs engaged. Hold this pose for 30 seconds, then slowly return to standing.
A 2 TEASER Lying flat on your back, extend your arms and legs away from your body (A). As you exhale, slowly draw your arms, torso and legs up, engaging your abs (B). On the inhale, slowly reverse the movement, ready to go again. 20 reps should do it.
3 SWIMMING Lying on your stomach, draw your abs in towards your spine and extend your arms and legs away from your body (A). Raise your left arm and right leg, keeping your pelvic area stable (B). Lower your left arm and right leg to the floor while simultaneously raising your right arm and left leg. Repeat, alternating sides, for one minute.
A B
A B
A
B 4 SIDE KICK Start in a side plank with your left leg stacked on top of your right and your left hand on your hip (A). Slowly raise your left leg, keeping your core engaged (B). Reverse the movement – that’s one rep. Keep going for 10 reps, then swap sides. Keep it slow and controlled for maximum gains.
5 SINGLE-LEG CIRCLES Lying on your back with your arms by your sides, extend your right leg to the ceiling. Slowly circle your leg outwards for 10 revolutions, allowing your pelvis to move freely (A). Lower your right leg to the floor (B), then repeat the move with your left leg. On your next set, circle your legs inwards. Keep your pelvis still for a challenge.
6 SINGLE-LEG STRETCH On your back again, draw your knees up over your hips and bend them at 90 degrees (A). Raise your shoulders off the ground, then extend your right leg parallel to the floor, while holding your left leg in place (B). Draw your right knee back up, then repeat the movement with your left leg. Keep alternating for 20 reps – 10 on each side.
A B
B A
7 BRIDGE Still on your back, hands palms-down at your sides, raise your knees, keeping your feet flat on the floor under your knees (A). Engage your abs and raise your hips to create a straight line from your shoulders to your knees (B). Hold this pose for 30 seconds. This one’s tough, but, to make it tougher, try it with your arms in the air. You masochist, you.
A
B 9 SEESAW Lying on your stomach, extend your arms and legs away from your body. Breathing in, raise your upper body and arms (A). Then, as you exhale, lower your upper body and, engaging your glutes, raise your legs, making sure they stay straight at all times (B). Do 20 reps, rocking on your pelvis with your body taut, like a plank of wood. Or, you know, a seesaw.
8 PLANK SINGLEARM SWAP Begin in a high plank with your feet slightly wider than hip-width apart (A). Draw your abs in towards your spine and keep pushing through your heels. Slowly raise your left hand to your right shoulder and hold it there without moving for 30 seconds (B). Return to high plank, then repeat with your right arm.
November 2017
|
W O M E N ’ S H E A LT H
43
MISSED AN ISSUE? JUST DOWNLOAD IT!
READ IT ON YOUR PC, MAC, SMARTPHONE OR TABLET. MYSUBS.CO.ZA
LIFT OFF! Make use of the clever lace-up detailing to give you as much lift as you want – or loosen for a roomier fit. Plus tangerine is a super-hot colour for the season. Inka Rib bikini top, R1 799, and bottoms, R1 099, Seafolly
style + beauty
SUIT YOURSELF All the latest beachwear for the sizzling season. Find the best one for your shape BY ANJA JOUBERT | PHOTOGRAPHS BY JONATHAN KOPE
November 2017
|
W O M E N ’ S H E A LT H
45
FA S H I O N
MAKE THE CUT Inspired by sportsluxe, cutaways and monochromatic palettes inform some of the latest swimsuit styles.
1
Black-and-white swimsuit, R1 135, Jolidon
Tangerine Dreams one-piece, R1 000, Billabong
40%
The number of you who said your legs are your fave body part. Your least fave? Your midriff. Don’t sweat the bare-all season! Full cossies and highwaisted, tummy-tucking bottoms are all the rage.
Scoop-neck banded suit with built-in padding, R850, Piha
RacerBoom Splice racerback, R610, Speedo
CLEVER LAYERS Athleisure meets swimwear in this awesome combo of swimsuit with built-in bra, stealing style from the popular shlubby-vestover-crop-top workout look. H2O Active Ultra Fizz High Neck swimsuit, R1 200, Speedo
FA S H I O N CREATE CURVES Boy shorts create a curvy look, emphasising your hips and bum, while a statement top showcases your bust and balances out the bottom. Across The Sunset shorts, R1 595, and Actors n’ Directors top, R1 645, Maaji
2
IT’S A CINCH Pay attention to patterns – this is a great example of how geometric lines can create the illusion of a cinched waist and an hourglass figure. Plus, strapless cuts are really flattering around the shoulder and cleavage area. Castaway Stripe swimsuit, R3 499, Seafolly
Stoked one-piece, R900, Billabong
BACK END Choose a cossie that draws attention to your fave body part. A low-cut back takes the attention directly there. Vertical stripes also have a very slimming effect. Zip-up one-piece, R280, Sun Things
Scoop bralette bikini top, R249, and seamless bottoms, R224, Cotton On
Tank swimsuit, R825, Piha
3
FA S H I O N
DOUBLE UP Draw attention to your shoulders with a top that has slightly capped sleeves – it can easily double as a beach-to-bar top with some jeans. Bikini top, R1 282, and bottoms, R855, Sunseeker at Inner Secrets Lingerie
Veronica one-piece, R499, Cotton On
GET TIED UP The lace-up details allow you to construct the perfect fit for your waist, creating coverage, but with a sexy flash of skin. The side ties also work for athletic bodies, if you are keen to create a bit of a curve.
Train swimsuit, R1 299, adidas Stellasport
Tie-up bralette bikini top, R299, and high-waisted bottoms, R224, Cotton On
50
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
Bikini top, R149, and high-waisted bottoms, R249, H&M
PHOTOGR APHS: FR ANCES MAR AIS (STILLS); MODEL: MILENA /BOSS MODELS; HAIR AND MAKE-UP: JADE LEGGAT/SUPERNOVA CREATIVE MANAGEMENT; FASHION ASSISTANT: PHILIPPA CROOKS
SHAPE UP This full piece tucks, sucks and lifts in the right places without looking ‘ou tannie’.
Navy swimsuit, R3 500, Miraclesuit
Out Of The Shadows
The sun’s dark side, quantified: it is behind 80 percent of wrinkles and spots and is the primary cause of skin cancer. How can you enjoy a minute outdoors knowing that? The same way dermatologists do – with the clever protection methods they’ve developed to save their own skin
T
B E AU T Y
They’ve read (or written) all the studies. They’ve researched and tested countless products. And they witness, daily, the effects of too much UV exposure in their patients. But in one very important way, dermatologists are just like us! They still go out into the world and worry about the health of their own skin. So what do they actually do with this knowledge? How do they boil it down into doable steps for everyday mornings and beach-day activities? We polled dermatologists about the educated tweaks they make to a typical SPF routine. This full-access guide to protecting your skin like an MD starts with, of all things, toothpaste.
THEY KEEP THEIR SUNSCREEN NEXT TO THEIR TOOTHPASTE.
Giving sunblock a front-andcentre spot on the bathroom sink serves as the greatest reminder to put it on every morning. “I’ve been doing this for years,” says dermatologist Dr Ranella Hirsch. The habit is backed by science: a recent study showed that participants who stored SPF next to their toothpaste had a 20-percent increase in use compared with the group who kept it elsewhere.
THEY CHOOSE THEIR SPF LEVEL MATHEMATICALLY.
When sunscreens are tested in the lab under perfect conditions, scientists determine their SPF based on using a super-thick (some say impractical) amount to cover skin. “Studies have shown that people tend to under-apply sunscreen and that it wears off over the course of two hours,” says dermatologist Dr Macrene Alexiades. All the more reason to opt for (1) Cetaphil Daylong SPF 50+ Liposomal Lotion For Face and Body (R284), whenever you’re going to be outdoors all day. SPF numbers stand for the rough measure of time a person who has applied the sunscreen can stay out in the sun without getting burned. How do you work this out? By calculating the time it takes you to burn with a sunscreen and dividing it by
the time taken for you to burn without a sunscreen. “If you burn in 300 minutes with a sunscreen and 10 minutes without a sunscreen, that’s 300/10 = 30. So the sunscreen will have an SPF of 30,” explains dermatologist Dr Nomphelo Gantsho. Every single derm we polled said the minimum they reach for on regular days is SPF 30. “No matter what the SPF is (30+ or 50+), consumers should reapply it every two hours if they are in the sun all day,” says Gantsho.
THEY CHECK OFF BODY PARTS LIKE A TO-DO LIST.
These doctors spend all day examining people from head to
1
2
toe – and they’ve seen the places where skin cancer pops up and wrinkles set in. In addition to the tops of and behind ears, backs of hands, knees and tops of feet, there are three other places that seem obvious, but we regularly forget: “I see a lot of that pluckedchicken-skin effect on the sides of people’s necks. Our chins protect the center of the neck a bit from the sun, but not the sides. I always make sure I’ve applied my facial SPF down and around my whole neck,” says dermatologist Dr Doris Day. The other often-overlooked areas are between your toes and along the hairline. “I witness a ton of brown spots in front of the ears as well as on the top of the forehead, so I start my facial sunscreen at the periphery, then get more product if I need to once I reach my nose,” says Day. Others dust a powder SPF, like (2) Bioderma Mineral Compact SPF 50+ (R340), through those face-framing baby hairs if they don’t want to gunk them up with a cream.
THEY WORK IN LAYERS.
Most derms agree that the standard measurements recommended for sunscreen – a teaspoon for the face, a shot glass for the body – are completely lost on everyone (including themselves – except for the one derm we spoke to
3
who actually measures it out!). Instead, nearly all of them apply in layers to get sufficient coverage – and rub in different directions on round two. “This ensures I haven’t missed a spot,” says dermatologist Dr Vivian Bucay. Oh, and they do this while naked: “Doing so avoids burns along the edges of a bathing suit or clothes, which I often see in patients,” says dermatologist Dr Emmy Graber. Still unsure if you’ve applied enough? Our derms insist that you’re properly covered only when you can see the results glistening on your skin.
THEY START THE MORNING WITH COFFEE... AND ANTIOXIDANTS.
But first, coffee: dermatologist Dr Whitney Bowe upped her java intake from 236ml to 355ml after reading a recent study that showed more coffee equals a lower risk of developing malignant melanoma. As for antioxidants, they’re a safety net, protecting against free radicals that slip through the cracks of your SPF – which one study showed can be up to 45 percent! “There’s research that says the combination of ferulic acid with vitamins C and E can increase your sunscreen’s SPF by eight,” says dermatologist Dr Tina Alster, who layers (3) SkinCeuticals C E Ferulic Serum
4
November 2017
5
|
W O M E N ’ S H E A LT H
53
B E AU T Y
All day, errrday
Yes, derms wear sunscreen that much, that regularly. Here’s why DESPITE THE WEATHER Neither rain, nor snow, nor hail will stop dermatologists from loading up on SPF. DNA-damaging UVA rays penetrate through clouds and remain at nearconstant levels year-round. And they can cause cancer even if you’re not baking in them. One study showed that cumulative, intermittent exposure increases the risk of developing non-melanoma skin cancers and another showed that daily sunscreen use cut the incidence of melanoma by half. “That’s why I never, even on cloudy days, leave my house without sunscreen on exposed skin,” says dermatologist Dr Julie Karen. Make the chore easier: on your body, use sunscreen that doubles as body lotion, like Nivea Sun Protect & Moisture Moisturising Sun Trigger Spray with Clothing Protection, SPF 50+ (R200)
54
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
EVEN INDOORS Aside from the fact that UVA penetrates glass, there’s another powerful reason that you should wear sunscreen even on days you don’t leave the house: infrared light. “It comes from the sun, but also our devices and computers – and new studies show that its damage is significant,” says Marmur. Infrared light impacts skin the same way UV does, penetrating deep into skin to break down collagen. This news is the reason dermatologist Dr Leslie Baumann wears SPF indoors now too. Try SVR Sun Secure Lait SPF 50+ (R360) or Celltone Water Resistant Sunscreen SPF 50 UVA +UVB Protection (R200).
B E AU T Y
THEY WEAR LIP GLOSS ONLY AFTER DARK.
“Anything super shiny can act like a magnifier and enhance the penetration of sunlight – I’ve seen lots of patients wear lip gloss outside and get so sunburned their lips were puffy,” says Graber, adding that lower-lip skin cancers are common and, in her experience, often likely to spread. During the day, the pros prefer lip balm with SPF, like (5) Labello Sun Protect (R25). And don’t be shy about reapplying – it’s the first place sunscreen disappears because we’re constantly licking our lips, eating and drinking. Or try this move from dermatologist Dr Amy Wechsler: “I close my mouth and do a pass over my lips when I put
on my regular sunscreen to cover them with the formula.”
THEY PIMP THEIR RIDES.
Studies demonstrate that the UV exposure we get through car windows can do a lot of damage – a famous one looked at the (shockingly) accelerated weathering on the left side of the face of a truck driver; another showed an increase in skin cancers on Americans’ left side of the face and left arm. “I see this in my practice – it’s pretty incredible to be treating 10 pre-cancers on one side and zero on the other all because of extra sun exposure,” says dermatologist Dr Ellen Marmur. In fact, one recent study published in JAMA Ophthalmology showed side windows allow an average of 25 percent more UVA rays, the type associated with skin cancer and the visible signs of skin ageing. Derms know to apply any exposed skin before they start the engine. “Don’t forget your hands,” says dermatologist Dr Kimberly Butterwick. “Women, especially, get a ton of age spots there – I think they tend to keep their hands at the top of the wheel.”
More ’screen time!
Your SPF options are no longer limited to lotions and sprays OIL
Best for: Dark complexions (goes on clear) or dry skin (super-hydrating). Skip if: You have oily skin or an aversion to slick products. Why we love it: Oil gives you a glow – perfect for sundresses and backless tops. TRY: Vita Liberata Passionflower and Argan Dry Oil SPF 50+ (R895) GEL
Best for: Outdoor athletes and people with oily and/or dark skin (it goes on clear). Skip if: You have dry or sensitive skin. Why we love it: Gel disappears into skin and won’t sweat off. TRY: Eucerin Sun Gel-Creme Oil Control Dry Touch SPF 50+ For Face (R215) MOUSSE
Best for: Anyone who finds it tedious to rub on a cream. Skip if: You suck at putting on sufficient sunscreen – mousse quantities can be deceptive. Why we love it: It’s easy to cover large areas fast. Work in walnut-sized amounts: one for the face, two for each arm, four each for the front and back of your torso. TRY: Heliocare 360 Airgel SPF 50+ (R540)
COULD THAT CAUSE SKIN CANCER? Beyond fair skin, light hair and a proclivity for lobster-red sunburns, new research is pinpointing less obvious risks for developing skin cancer. Check this list and be extra-diligent with your SPF
WHITE WINE Sorry to be a buzzkill, but according to a study published in Cancer Epidemiology, Biomarkers & Prevention, each glass of white wine per day was associated with a 13-percent increased risk of melanoma. The researchers hypothesise that it’s due to the DNA-damaging enzyme acetaldehyde, which is found in all alcoholic beverages, but at higher levels in white wine. Easy solution: opt for red instead, which researchers think has less
56
W O M E N ’ S H E A LT H
|
of an association with melanoma risk, thanks to its higher level of antioxidants. A RELATIVE WITH RED HAIR New research in Nature Communications shows that just carrying the gene that gives you red hair – meaning the colour runs in your family, but you are not red-haired yourself – leads to 42-percent more sun-associated genetic mutations compared with people who did not carry
November 2017
|
WomensHealthSA.co.za
the gene. “It also raises the possibility that we can screen people for this gene so they can be more aware,” says dermatologist Dr Ellen Marmur. HPV A study published in the British Medical Journal uncovered a connection between strains of HPV and the prevalence of squamous cell carcinomas, a non-melanoma type of skin cancer. The more strains of HPV a person carried, the more likely they were to develop squamous
cell cancers in their lifetime. If you’re not sure if you have HPV, get tested. CITRUS JUICE Consuming a cup serving of grapefruit or orange juice more than 1.6 times daily was found to up melanoma risk by 36 percent. Researchers, who published their findings in the Journal of Clinical Oncology, speculate it’s because these fruits are rich in psoralen and furocoumarin compounds, which are thought to make skin more photosensitive.
PHOTOGR APHS: PHILIPPE SALOMON, FR ANCES TULK-HART; WORDS: K AYLEIGH DONAHUE HODES; ADDITIONAL REPORTING: GOTLHOK WANG ANGOMA-MZINI
(R2 225) under her sunscreen. If a two-step routine is one step too many, dermatologist Dr Diane Berson loves the new wave of sunscreens with strong antioxidants built in. (4) Dermalogica Dynamic Skin Recovery SPF 50 (R1 190) is great. Both Day and Alexiades also follow antioxidant-rich Mediterranean diets to help protect against UV damage from the inside.
B E AU T Y
BEAUTY STAR INGREDIENT
Cucumber. The name alone sounds cool, crisp and refreshing, but this isn’t the only reason it’s featured on so many spa food and treatment menus. “Cucumbers are rich in vitamins and minerals, which help reduce swelling and skin irritations and they have a moisturising effect,” says dermatologist Dr Matete Mathobela. So, snack on cucumber sticks for extra hydration and make sure you add the following products to your beauty bag. Trust us... You won’t regret it.
CUCUMBER
The MVP ingredient with all the beauty benefits BY ZINHLEZONKE ZIK AL AL A
1
2
1/ This gel creme is an oilcontrolling facial moisturiser that features an ultralightweight texture and helps to control oil for up to 10 hours. While cucumber gives it a refreshing scent, the gel creme reduces visible shine throughout the day and diminishes the appearance of pores with continued use. Estée Lauder DayWear Matte Gel Creme (R665) 2/ This alcohol-free toner has a cucumber base and contains herbal extracts, making it great for dry and sensitive skin – the cucumber helps to soothe and calm delicate skin. With a mildly tingling effect, it leaves skin soft, clean and toned. Kiehl’s Cucumber Herbal Alcohol-Free Toner (R330) 3/ What better way to get into the new season than with a hint of cucumber-inspired eyeliner? This liner boasts a finetipped brush applicator that can draw both super-thin and thick lines so you can pick how bold you want your look to be. Urban Decay Razor Sharp Liquid Eyeliner in Street (R320)
4 5
4/ This roll-on is perfect for long, hot days. Infused with cucumber and green tea for a freshing zing, it nourishes and refreshes skin while keeping underarms dry and just-showered fresh. Dove Go Fresh Cucumber & Green Tea Scent RollOn (R20) 5/ Reasons why we love at-home masks: they’re affordable, easy to do and a relaxing way to treat yourself after a stressful day. The cucumber and aloe in this one will kick rough and dull skin to the curb, leaving your skin feeling moisturised and soft. Freeman Renewing Cucumber Peel-off Gel Mask (R93)
PHOTOGR APH: JAMES GAR AGHT Y
3
ADVERTISING PROMOTION
Naturally Clean
PHOTOGR APH: GALLO/GET T YIMAGES.COM
Keep things fresh and clean with new Listerine® Green Tea Mouthwash
When it comes to taking care of your mouth and teeth, a twice daily routine of brushing and rinsing with a mouthwash goes a long way to keeping your mouth healthy. And, while many people’s dental hygiene motivation is based in aesthetics, it is important to understand the link between good oral hygiene and the general health of your body. According to the Mayo Clinic, poor oral hygiene can be a contributing factor to cardiovascular disease and the World Health Organization states that poor oral
health affects general well-being and quality of life. Scary stuff! When it comes to oral hygiene, brushing alone is not enough. Listerine® mouthwash helps cleanse every nook and cranny in those hard-to-reach places. Listerine® has recently introduced a green tea variant to their range of mouthwashes. It combines essential oils, green tea extract and fluoride to maintain your
Did you know?
natural tooth strength. Used twice daily, it is proven to strengthen tooth enamel to help prevent cavities. It reduces and prevents plaque, a leading cause of gum disease. Alcohol-free and with a green tea flavour that refreshes your breath, Listerine® Green Tea Mouthwash is the perfect weapon to include in your mouthcleaning arsenal.
Your teeth make up only 25 percent of your mouth area. That’s why you need to brush, floss and use a good mouthwash daily to take care of your whole mouth.
YO U R B O DY
Never Skip Leg Day
It’s not just an Instagram mantra – it’s the unanimous conclusion of researchers and trainers alike. Hot pants? Bring ’em on
If you think of exercising your body as investing in the markets, your lower half is the safest bet for maximum returns. “The muscles here – your glutes, hamstrings, quads and calves – are the largest, so collectively, they possess the most potential to change your physique,” says strength coach Lee Boyce. Every time you engage all that muscle-fibre power at once, you burn more kilojoules per rep. And doing that regularly is like throwing petrol on your body’s metabolic braai fire, helping you torch more fat around the clock. In fact, “I’ve seen female clients successfully lose a few centimetres off their waist and hips in as little as six weeks by adding targeted lower-body weightlifting to their weekly routine,” says Boyce. There are literally dozens upon dozens of exercises that’ll blast your legs, but the four you’ll meet here are the most beneficial. Each emphasises crucial movement patterns for a lean yet powerful lower body and we’ve amped them up – either in the form of resistance, stance or elevation – to better challenge the glutes for an increased metabolic effect. At the risk of financespeak overkill, add ’em to your portfolio and watch the dividends roll in.
60
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
PHOTOGR APHS: MARK CAMERON
BY MARISSA GAINSBU RG
THE MOVES
The first must-do for more sculpted stems: master this quartet of standout exercises. Then check out our four workouts using these moves
GOBLET SQUAT
No leg routine would be complete without a squat – it gets more muscles and joints working together than any other stand-inplace exercise. As a result, you release hormones that can speed muscle hypertrophy (aka growth) and fat loss, studies show. The goblet type is king among this royal crew. Holding a weight at your chest keeps you from slumping forward and forces you to shift weight into your heels (so you don’t tip over). Both tweaks bring your hips closer to the ground for a better burn.
DUMBBELL STEP-UP A
B
DO IT: Stand with feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the top of the weight, your elbows pointing toward the floor (A). Push your hips down and back and bend your knees to lower your body until your thighs are at least parallel to the ground, your elbows brushing the insides of your knees (B). Push through your heels and squeeze your glutes to return to start. That’s one rep.
DEFICIT REVERSE LUNGE
PHOTOGR APHS: BETH BISCHOFF
Essentially the exaggerated motion of walking and A running, the lunge lights up every muscle in your legs – even the tiny stabilising ones, like your inner thighs. A reverse lunge requires the same balance and neuromuscular coordination of the forward type, but it engages your posterior chain first, helping even out quad – front of your thigh – dominance (and taking stress off your knees). And that “deficit” part? It’s just a fancy term for propping your front foot on a step, so your glute has to travel further – and work harder – to return to start.
Such a simple move, this one. All it involves is stepping up onto a box or bench. Except that you hold weights at your sides for extra resistance and you lower back down onto the floor with control – emphasising the “negative” or “eccentric” phase of the exercise, which research suggests builds more muscle mass than focusing on the lifting portion alone. And because your muscles spend a relatively long time under tension to complete one full rep, you can zap extra kilojoules with a single set.
B
A
DO IT: Stand in front of a box or bench about knee height and hold a pair of dumbbells at your sides at arm’s length. Place your right foot firmly on the step (A), then push through your right heel to lift your body up until your right leg is straight and your left foot is elevated (B). Keeping your torso tall, step your left foot, then your right back onto the floor to return to start. That’s one rep.
SINGLE-LEG PULL-THROUGH
B
DO IT: Stand on a low step (an aerobic step is perfect) and hold a pair of dumbbells at your sides at arm’s length (A). Keeping your torso tall, step backwards off the box with your right leg and slowly lower your body until your left knee is bent at least 90 degrees and your right knee nearly touches the floor (B). Push through your left heel to return to start. That’s one rep.
The movement pattern here is the hip hinge, a foundation of most posterior-chain exercises (think deadlift, swing and hip thrust). It’s essential for hitting the hamstrings and glutes as well as boosting hip stability. The pullthrough, however, is an easier-to-learn, more universal exercise that allows you to train those backside muscles without overloading pressure on your spine. Plus, this single-leg style increases activation to the working-side glutes and hamstrings and recruits your core for balance.
A
B
DO IT: Stand in front of the cable machine at your gym or loop a resistance band around a stable anchor behind you. Prop your left foot, knee bent, on a bench behind you, grab the band between your legs with your left hand and hinge forward at your hips until your torso is about parallel to the floor (A). Pull the band through as you thrust your hips forward (B). That’s one rep.
November 2017
|
W O M E N ’ S H E A LT H
61
LEGS FOR DAYS
Four different (and simple) ways to mix and match your main moves into uber-effective routines to sprinkle throughout your week
1. The Warm-Up
No matter what workout you have planned, use this pair to get your session started. “When performed together, this duo helps open up your hips from both angles – horizontal for the squat, vertical for the lunge – and eases the knee joint into action, all while priming the muscles for any activity that comes next,” says Boyce. You’ll also improve your range of motion with the tweaks below. Spend two and a half minutes on each exercise, moving slowly through every rep.
Gently push your knees outward with your elbows.
Ditch the dumbbell, but clasp your hands at your chest as if holding one.
As you lunge, shift the hip of your back leg forward slightly and reach your opposite arm overhead.
Drop the weights and place hands on your hips.
Lose the step.
BODY-WEIGHT GOBLET SQUAT WITH HOLD
REVERSE LUNGE WITH HOLD AND REACH
Hold for three seconds.
Hold and reach for three-to-five seconds, alternating sides.
HOW ABOUT THREE MORE
PERKS?
Sexy, sculpted pins are the gift that keeps on giving (and giving)
THEY PRESERVE YOUR BALANCE.
Proprioception, or knowing where your body is in space, is one of the first things to go as we age. Training your legs now helps prevent this loss by improving your neuromuscular coordination. You’ll also be better equipped to recover from any falls, if they do happen.
THEY SAVE YOUR KNEES.
2. The Power Circuit
This 15-minute workout starts with the most complex neuromuscular movement (the squat) and ends with the exercise that requires the least amount of neural attention to execute (the pull-through). “It’s the most effective way to get as much good work done – meaning with solid form and maximum force – as you can before you fatigue because your body is the most prepared at the beginning of every set,” says Boyce, who recommends knocking out this baby two or three times a week. Keep your heart rate up (bonus cardio!) by performing the bunch as a fast-paced circuit: complete the prescribed number of reps for each exercise, moving from one to the next without rest. Take a quick breather if needed, then repeat for three or four total rounds.
Research shows strengthening the leg muscles, particularly the thigh area, removes some stress from the knees, protecting them from pain, injuries and osteoarthritis – a trio of issues us ladies face more than men. (Researchers say our fattier tissue could be the culprit, but performance experts blame our wider hips and wearing heels too.)
THEY KEEP YOUR MIND SHARP.
GOBLET SQUAT
DEFICIT REVERSE LUNGE
DUMBBELL STEP-UP
SINGLE-LEG PULL-THROUGH
8 to 10 reps
10 reps per side
10 reps per side
12 to 15 reps per side
62
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
Sound like a leap? Science shows otherwise: a study on female twins found that the fitter your legs, the better brain function you’ll likely have 10 years later. Precise reason still to be determined, but pretty smart stuff, if you ask us.
3. The Strength Set
When you challenge your lower half with substantial resistance (we’re talking 20kg and more), you break down muscle fibres, which your body rebuilds on your recovery day. The result? Bigger, more defined muscles for shapely legs and a perky butt. These two moves allow your body to handle those loads safely, since your entire lower-body musculature activates, putting less strain on your upper half, explains Boyce. “You also train both your bilateral [two-leg] and unilateral [one-leg] systems at once, which is the best of both worlds for moving well on a daily basis.” Fit this workout into your routine once a week, using a weight that you can manage for only 10 squats at a time. (Note: it’s probably heavier than you think – it should be at least 25 percent of your body weight.) Perform the pair as a superset: complete all the reps of the first exercise (that would be 20 reps, with 10-second rest breaks between each mini set), then move immediately to the second. Rest up to two minutes, then repeat five more times.
CAP IT WITH
CARDIO
Add in any of these aerobic workouts once or twice a week for even better results
HIKE UP A HILL.
GOBLET SQUAT 2 reps, 3 reps, 5 reps, 10 reps (10-second rest between each mini set)
4. The Extra Credit
Whether it’s manipulated on the treadmill or au naturel on a trail, walking on an incline increases activation of pretty much every muscle in your legs. Obviously, the steeper the incline, the harder your legs have to work – but research indicates that a nine-percent gradient sparks some serious action (we’re talking six times more activation for your hamstrings and three times for your glutes than walking on level ground).
DEFICIT REVERSE LUNGE 10 reps per side
CARRY SOMETHING.
A quick way to max out your workouts is to tack on a finisher – an exercise that squeezes out any drop of juice you may have left in the tank – to the end of your sesh. Problem is, when your body is sufficiently taxed, your form tends to break down, so it’s not the best time for a difficult or high-impact exercise (like, say, a burpee). “The pull-through, by contrast, is a modified swing movement, which is smooth and easy on your tired joints, a killer glute and core blaster and a great cardio burst, as it kicks up your heart rate quickly,” says Nancy Newell, a strength coach. Because you’re working for speed and intensity instead of balance and control, you’ll perform this guy with both feet on the ground instead of with one foot raised – it’s safer and more effective when you have more muscles sharing the load. At the end of any workout, perform as many reps with perfect form as you can in 30 seconds. Rest up to 60 seconds, then repeat up to five more times.
All it takes is walking with a heavy object in one hand at your side – like a kettlebell, dumbbell or sandbag – to stress your bottom half and sculpt flatter abs (the muscles there jump in to prevent your torso from being dragged down by the load), says Newell. Find the heaviest weight you can carry safely (with a tall back and no pain) for 25 metres (roughly the length of a tennis court), then subtract eight kilos and perform three or four 25-metre walks on each side, resting 60 seconds in between. Each week, increase the load by at least two kilos.
EMBRACE THE SPRINT.
Lose the bench and place both feet on the ground.
Grab the band between your legs with both hands.
PULL-THROUGH As many reps as possible
If you want to boost your muscles for heavy strength workouts, you need to refine your fast-twitch muscle fibres, which provide explosive power, says Boyce. Swap any steady-state cardio (a run, the stair stepper etc) for intervals: sprint all out for 20 seconds, recover for 60, repeat seven more times.
November 2017
|
W O M E N ’ S H E A LT H
63
BODY OF WATER Say hello to the summer workout you can do in your bikini BY WANITA NICOL | PHOTOG R APHS BY PAU L SAM U E L S
HAIR AND MAKE-UP: LIZ VAN DER MERWE/RED HOT OPS; ALL CLOTHING: ADIDAS
N
No one wants to be a fitness snob, but on the scale of workouts that are hot right now, water aerobics doesn’t exactly feature near the top. Or even the middle or bottom, for that matter. Sure it has its time and place – mid-morning after Muvhango, before 7de Laan or at a cheesy resort in Mauritius. But you need a pensioner’s card to participate, right? Nope. Anyone can benefit from exercising in the water. In fact, if you’re looking to tone up without having to fight Baksteen for a bench in the weights area or have a recurring niggle that makes regular resistance training a challenge, this could be the silver bullet you’ve been looking for. “There’s no resistance like water resistance,” says Botle Kayamba, a group fitness instructor and Next Fitness Star 2017 finalist, who teaches water aerobics at Virgin Active. “Movement in water offers more resistance than in air, which means your muscles get better toning. And because you exercise with the water at upper-chest level, your torso and arms are being toned throughout the session.” Not only does water create resistance, it also supports your body, so you enjoy greater range of motion. Coming off a hard run or a tough weights workout? A pool sesh will help ease stiff joints and relax sore muscles, says Kayamba. That’s why elite athletes, like pro rugby players, will often swim a few laps after a match. But it’s also a workout on its own, building strength, endurance and fitness – without the impact and associated injury risk you’d find with many other exercises – and improving posture and balance, says Kayamba.
YO U R B O DY
Jump Right In
You can do these moves from Kayamba in any swimming pool, so ditch the lilo and get your workout on underwater
1. K-TREADS
Targets: Arms, back, abs, butt and hamstrings Tread water, making circles with your hands (A). Lift your left leg straight in front of you at hip level (B). Hold, bending your elbows to bring your hands to your chest (C), then switch legs and repeat. Continue for 30 seconds, alternating sides.
C
B A
tip
Squeeze your glutes and quads to keep your leg straight.
2. HALF-SUSPENDED JUMPING JACKS Targets: Outer thighs Stand on the bottom of the pool, feet together (A). Jump your legs out as you would for a normal jumping jack (B), but don’t let your feet touch the bottom when you bring them back to centre. Do 10 reps, take a short rest, then repeat for a total of four sets.
A
B A
B C
D Make it harder: Add arm circles or open and close your arms at the top of the lift.
tip
Keep fingers closed to add more resistance.
3. SQUAT WITH ARM LIFTS
Targets: Thighs, quads, calves, shoulders, chest and arms Start in a squat position, neck deep, arms at your Turn your palms up (D) and repeat both sides (A). Raise your arms out to the sides, palms sequences, then go back to the beginning down, until they’re level with your shoulders (B), and repeat all four for a second round. then lower back to start. Do 10 reps, then repeat, this time raising your arms in front of you (C).
4. TUCK JUMPS
Targets: Abs Stand in the pool. Jump your knees to your chest (A), then return to start. That’s one rep. Do 10 to 15, take a short rest, then repeat for a total of four sets. Make it harder: keep your legs straight as you jump (B).
tip
With palms facing down, push your hands down as you lift your knees to your chest.
A
B
November 2017
|
W O M E N ’ S H E A LT H
65
# SAWO M E N I N S P O R T
Let’sPlayBall
Champion beach volleyball player Bejancke Della knows a thing or two about getting comfortable in your skin – and a two-piece. Take a page out of her playbook to shed your shyness BY MICHELLE OCTOBER //
BEJANCKE DELLA
PHOTOGRAPHS BY CASEY CRAFFORD
66
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
WATCH OUT FOR BEJANCKE IN THE VARSITY SPORTS BEACH VOLLEYBALL TOURNAMENT LIVE ON SUPERSPORT IN DECEMBER!
I SUPPORT
WOMEN
SHOT ON LOCATION AT UWC; HAIR AND MAKE-UP: LYNDAL FITZGER ALD/SUPERNOVA CREATIVE MANAGEMENT
IN SPORT Bejancke Della may be a student, but she’s already on her way to dominating SA’s burgeoning volleyball scene – she captains the UWC beach volleyball team, which last year took home their fourth title in the Varsity Beach Volleyball league. It’s no mean feat juggling a law degree and a training schedule that takes no breaks. “Almost every month there are competitions and league matches,” says Bejancke. But stepping into the spotlight doesn’t come without a little heat and Bejancke’s not one to shy away from a challenge.
If it scares you, do it again.
As a competitive beach volleyball player, you need to compete in a bikini. With an audience. On television. And yes, it is as daunting as it sounds. For this reason, Bejancke’s coach made the
whole squad train in two-pieces to prepare them for match day. “I felt uncomfortable because I was conscious of my body,” recalls Bejancke. “When you do running drills, you feel like everything is just jiggling. Most of us were scared to play in our bikinis and scared of what people would say.” But she took inspiration from senior team mates. “I saw older players playing in their bikinis and I saw how they looked and I thought, ‘No ways, why must I be shy about wearing a bikini when they’re not?’” Now, Bejancke’s bikini is a second skin, giving her the freedom to duck, dash and dive unhindered. “When you play in a bikini, you don’t get hot. It’s more comfortable, you can feel the breeze blowing, cooling you down... I feel confident,” she says.
Ditch the comfort zone.
Although she’s studying law, Bejancke hasn’t always felt comfortable with public speaking. “I never used to ask questions in class and I was always scared of presentations,” she says. But becoming captain of the beach volleyball team meant she had to give
BEACH BODY BUILDERS
speeches at events, communicate with coaches and the team and be a mentor. “The first time I was interviewed was on TV and I was actually forced to do that and speak in front of UWC’s entire supporters’ stand,” she recalls. Alarming? Hell yes. But the experience taught her that she could be assertive.
Play to your team’s strengths.
Beach volleyball demands a great amount of trust. Games are played in pairs – as opposed to indoor volleyball, where teams comprise six players – and the coordination involved means you’ll need to form a bond with someone and communicate with them through body language. Bejancke’s an introvert; her partner’s the opposite. But instead of clashing, their different personality types complement each other. And after more than two years playing together, they’ve learnt how to pep each other up when a game is going badly. “I have to motivate her and say, ‘We can do this, don’t give up on me now; it’s only the two of us on the court’,” says Bejancke. Together, they make the perfect team.
When it’s just you and your partner diving around the court, you need to be pretty fit and agile. Try these drills with your workout buddy to boost your agility and explosiveness – and enjoy major fat burn in the process 1/ SIT-UPS WITH BALL THROW Sit facing each other, you holding a ball (weighted or regular), your partner without. Do a sit-up and when you reach the top, throw the ball to your partner. Lower to start, then come up to catch the ball as she throws it. Continue until failure. Try to get a rhythm going. 2/ BALL ROLLS Mark out a space that’ll be your “court”. Start at one end, your partner next to you. Roll the ball away from you. Your partner runs to collect the ball and bring it back. Swap roles and repeat. Continue alternating. 3/ VOLLEY Stand on opposite sides of your “court” and volley the ball to each other. Keep you hands together, fingers tucked, thumbs up – don’t interlace your fingers. Aim to strike the ball between your wrist and your elbow, not on your hand. Try not to let it touch ground.
November 2017
|
W O M E N ’ S H E A LT H
67
YO U R B O DY
1 Planking push-ups
B
Get into push-up position (A) and do 10 push-ups (B). Then hold an elbow plank for 20 seconds (C). Repeat, reducing by one push-up and taking two seconds off your plank every time (that’s nine push-ups and an 18-second plank, then eight push-ups and a 16-second plank, and so on, until you’re down to one). You will feel that burn.
MINUTE WORKOUT HARD PRESSED
A
Harness the power of your own frame to reap the sculpting benefits of callisthenics
C
2 Single-leg squat
A
Stand, arms out straight in front of you. Lift your left leg and place your heel on a box, knee locked (A). Push your hips back and lower yourself as far down as you can (B). Pause, then lift back to start. Repeat 10 times on each leg, then rest for 20 seconds. Do three sets.
B
3
Single-leg burpees
Begin in a full plank with your left knee bent and foot facing the ceiling. Keeping your left leg off the ground, jump forward and up to stand on your right (A). Hop once (B), then return to start. Repeat for 40 seconds, then rest for 20. Do four sets, two on each leg. It’ll be worth it.
You’ll need:
A
B
4 Single-leg lowers
A
68
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
B
Lie on the floor, back flat and legs pointing up, at 90 degrees (A). Lower your right leg as close to the floor as you can, while holding your left thigh (B). Quickly switch legs without bending them or moving your back. Repeat for one minute, rest for 20 seconds. Do three sets.
PHOTOGR APHS: GARRETH BARCL AY; WORDS: AMELIA JEAN JONES; MODEL: NOA /ICE GENETIC S; CLOTHING: CROP TOP: NIKE AT TOTALSPORTS, TIGHTS: REEBOK AT TOTALSPORTS, SHOES: MODEL’S OWN; HAIR & MAKE-UP: SEBASTINE PEPLER /BIRD ON A WIRE
If you’ve noticed your Insta-feeds filling up with bare-chested beefcakes hanging horizontally from lamp posts, you may be familiar with the fitness world’s new obsession – callisthenics. “Utilising your own body as natural resistance, it incorporates explosive movements into gymnastic-style exercises to torch fat and build strength,” says callisthenics specialist Roo Hamer. And you can incorporate it into your workout, no lamp posts necessary. “Upgrading moves like burpees and dips with explosive elements forces you to use your whole body cohesively, so there’s no need for separate leg or ab days.”
ADVERTISING PROMOTION
PHOTOGR APH: GALLO/GET T YIMAGES.COM. *RESULTS MAY VARY IN INDIVIDUALS
Skin Deep
Get clear, beautiful skin with Demelan® Even Skin Tone Cream
Clear, bright, healthy skin – something that is so easily taken for granted by those lucky enough to have it. But for the women who struggle with dark marks and uneven skin tone caused by sun damage, acne scarring, hormonal changes and eczema, the struggle is all too real. With body image making up one-third of our self-esteem, it’s easy to see how problematic skin can affect general confidence. Demelan® understands how
important even-toned skin is for a woman’s confidence and has developed a range of products that promotes even, radiant-looking skin. Demelan® Even Skin Tone Cream is a clinically proven dual-action formulation that contains three active ingredients to even out skin tone and promote skin cell renewal in just four weeks*. It compliments your daily skincare regime and is suitable for all skin types. Visit Demelan.co.za for more information
Available at Clicks, Dis-Chem and leading pharmacies nationwide.
LOVE WHO YOU SEE AGAIN. WITH DEMELAN YOU CAN.
B AC K TO B A S I C S
MASTER THE MOVE
Part one (throw down)
MEDICINEBALL SLAM Ripped arms, butt and torso? With this one move, it’s a slam-dunk
Keep ball overhead, not behind you.
Keep back straight.
By Michelle October Contract abs throughout.
Medicine-ball slams achieve what few other exercises do: they’ll tone your entire body, up your heart rate and feel as therapeutic as screaming into a pillow. While the latter is self-explanatory, there’s science behind why you always feel so winded when you’re just slamming a ball on the ground: you’re using your inner Hulk-like power to chuck the ball as hard as you can. “This multi-joint exercise is a dynamic way to build full-body explosiveness,” explains muscle physiologist Tayla Faulmann. Not feeling out of breath? You’re not doing it right. “Because it’s a power-based exercise, it’s important to ensure maximum force generation for each rep, which is why reps are kept low,” says Faulmann. Boxing trainer Sanchia du Preez agrees. “You’re not meant to go as heavy as you can. The aim of this exercise is to move as quickly and violently as possible,” she says. And just because your arms are doing the throwing doesn’t mean the rest of you isn’t working as hard. As you move up and down, you’re recruiting your butt, abs, thighs and back to help. If it’s your first time, start with a 5kg ball and slowly progress to a heavier ball – but don’t exceed 10 kilos, says du Preez. Try to bang out three sets of 10 throws.
AVOID IF… Knees slightly bent.
You’re injured in your wrists, shoulders or back. If you’ve never done explosive exercise before, skip this one. Part two (pick up)
Don’t round your back.
Squat to pick up the ball.
Feet shoulderwidth apart, on your toes.
Keep feet firmly on the floor.
SIGNS YOU’RE DOING IT WRONG POWER UP
Make this move work even harder with these kilojoule-busting variations
70
THROW TO BURPEE This combines two explosive moves into one, so you get a double cardio kick.
SIDEWAYS THROWS Try throwing the ball against a wall to recruit your obliques and test your agility.
– Sanchia du Preez, boxing trainer (pictured)
Tayla Faulmann, muscle physiologist
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
You’re not putting in the effort. “You have to slam the ball into the floor with as much force as possible. If not, you aren’t getting the training effect it’s meant to give you,” says du Preez.
You’re not squatting. “As you slam, bend your knees into a squat, dropping your heels,” says du Preez. Not doing this puts your back at risk, since you’re lifting a load.
You’re not using your whole body. “While only your arms are physically handling the ball, your legs, core and back are vital in executing the move effectively,” says Faulmann.
PHOTOGR APHS: IGOR POLZENHAGEN; MODEL: SANCHIA DU PREEZ; HAIR AND MAKE-UP: KIRSTEN/INFIDELS; ALL CLOTHING: ADIDAS
Keep abs contracted.
KINGJAMES 41339
Get up to
30% off Sanlam Premier risk products
At Sanlam Reality, we believe in giving rewards that really matter. Which is why we offer up to 30% off Sanlam Premier risk products, now including a Cancer Benefit, because we know 1 in 4 South Africans will one day need it. Sanlam Reality. Because taking care of your money should be rewarding. Visit sanlamreality.co.za for more information or speak to your financial planner. Sanlam is a Licensed Financial Services Provider.
FEELING DRAINED
Thirsty as a Western Cape dam? You’re likely also zapped of mental clarity and energy. Nail your hydration levels to unlock a world of gains BY B E RNE B ROU DY AND ALICE E LLIS
Factor X
In that great big list entitled “Things that suck a little bit more for women than they do for men” there is – somewhere between having children and hair removal – a surprise entry. It turns out that being the possessor of an extra X chromosome also complicates matters when it comes to hydration. We not only feel the effects – like headaches, flagging energy levels and irritability – more than men do (we always knew our hangovers were worse), but research shows that even when women drink fluids and stick to the standard recommendations, it still may not be enough to combat your anatomical drought. To give you an idea of the gravity of it all, know this: if you’re dehydrated by just four percent, your performance at the gym suffers by 20 to 30 percent, according to Clinics in Sports Medicine. Yep, having a vagina is thirsty work.
The reason dehydration affects us more than men? “It’s because of lowered blood volume,” explains Dr Stacy Sims, an exercise physiologist. “When your oestrogen and progesterone levels are high [during the luteal/premenstrual phase of your cycle], you lose around eight percent of plasma volume – that’s the watery part of the blood.” And the higher progesterone levels also cause a resting rise in core body temperature, which can make you start to feel tired sooner, as well as decrease your tolerance for heat. That’s where sodium or salt levels come into play. Sodium helps transport water into the blood, but those elevated progesterone levels make this harder. Progesterone fights for the same receptors as aldosterone (the hormone responsible for regulating sodium), which increases the amount of sodium your body kicks out. And if you’re on the Pill or other hormonal birth control, the oestrogen and progesterone in your system can be as much as six to eight times higher. Feeling thirsty yet?
The Deep End
Most of the female-specific fluctuations can be balanced with the right hydration and smart eating. Compared with men, women are more likely to need more sodium (as well as potassium, which works together with sodium to get water into our blood) and different sugars to rehydrate properly. But still, even when you’ve lost a measly two percent of water weight (when you
start feeling thirsty), you can lose concentration and gain fatigue, says Dr Lawrence Spriet, co-author of Exercise Metabolism. Research in the European Journal of Nutrition found mild dehydration can affect the heart nearly as much as smoking, which may promote cardiovascular disease, even in healthy people. Long-term, low liquid intake has been linked to UTIs, kidney stones and prolonged labour (ouch!). And if you’re struggling to ditch that tum, you might need to guzzle. Yep – research in the Annals of Family Medicine found obese people are more likely to be inadequately hydrated and, therefore, may be mistaking thirst for hunger. “We often hear recommendations that drinking water is a way to avoid overeating because you may be thirsty, rather than hungry,” says study author Dr Tammy Chang.
lengthy sweat sessions is a solution made up of water, a small amount of sodium and a combination of sucrose and glucose. In processed form, this is your typical energy drink, a fast-acting formula that is most effective at transporting water into the blood. Too much water can also be a bad thing: this can cause lower levels of sodium in the blood, leading to nausea, headaches, confusion and, if severe, death. Maintain the delicate balance by keeping tabs on your wee: if it’s crystal clear, you’re hydrating too hard.
YOU KNOW YOU’RE
DEHYDRATED WHEN YOU...
Can’t cry over The Notebook Your body’s first defence is to save any fluid – tears are 98-percent water, so no boo-hoo for you.
Open The Water Works
Get your hydration in check by matching your intake to your body weight, per Sims’ recommendation. She suggests around 5 millilitres (that’s a few sips) per kilogram of body weight per hour. So a 60kg woman would drink roughly 300ml per hour. “That’s a general starting point,” says Sims. “It’s personal. If you’re working out for 45 minutes or less, it’s important to drink before and after, but hydration during exercise is not always needed – unless you’re low on body water to begin with – say, at the end of the day or when you’ve first woken up.” According to Sims, the best hydrator during intense or
Strain to “drop off the kids” Fact: 75 percent of stools are water. So when you’re parched, that water is leeched from faeces back into your body. Grim. Clutch your calf in agony Cramps are most common after heavy sweating, which robs your body of electrolytes and results in a horror show of pain.
HANGOVER HYDRATION
Get a Ramsay forehead Water plays a big role in maintaining skin elasticity, so as dehydration progresses, skin loses its ability to bounce back. Hello, face creases.
We can’t do anything about the regret, but these expert tips will help ease your headache
At The Party Stick to three drinks, max. Beware of cocktails – they contain way more alcohol than you realise.
When You Get Home Load up on potassium. Pop a sweet potato into the microwave and have it with a pinch of Himalayan rock salt. Or eat a banana.
The Next Day DIY a hydrating mix: add a pinch of iodised table salt and a dash of honey to your water and drink up.
November 2017
|
W O M E N ’ S H E A LT H
73
ot
tB
r po
lS
s es
ee St
BOTTLE IT!
nl
ra
Pu
ai St
er, old
5
31
,R tle
kh nac
fu
th
ai ,F
s ith
at
N
ol-T
le w ott a rB z ate .co. o W me Du 9, Ho R13
g m in o kl f.c ar he Sp iec d el pp dh Yu an 9, H 64 o G r, R zz ke Fi Ma bo r Bi ate W
a
z o. .c e ur
A way to hydro-power your body? Skip counting glasses and fill one of these instead
DIY your own sparkling water with the simple “twist and carbonate” function.
The nifty cap gets a new dot each time you refill, so you can track how much water you’re drinking.
9, 28 za
fu th 99 ,F ai 11 ,R sk
la
nion
Fr es sk o
eU
To u
rF
Cap
G
o
A ct
iv e
r Bo Wate
bo
tt
le ,R
25
0, H
ttle,
om
e. co .z
a
74
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
.za t.co
ll&
Mar
Fi
nion
IT A
peU
R
, Ca 250
k, R
Flas
The double-walled borosilicate glass means brews stay hot, drinks stay cold.
ing Infus Fruit a Tritan ome.co.z ,H R149
B
PHOTOGR APHS: GALLO/GET T YIMAGES.COM; JAMES GAR AGHT Y (STILLS); ADDITIONAL REPORTING: L AUR A BEIL
re .c o.
This stainless-steel flask keeps drinks cold for up to 24 hours and warm for eight.
l-T o-
o hD ep m s Jo f.co e ph se iech o J pp Yu
t
Bo
Na tu
er at tW
,R tle
ADVERTISING PROMOTION
THINK STRAIGHT, HYDRATE Wellness and fitness expert Lisa Raleigh’s tips for staying hydrated all summer long
Good Things
Come To Those Who
Hydrate We all know how healthy it is to stay hydrated throughout the day, but with our busy lives it can be difficult to remain disciplined and get in enough H20, especially during summer. Did you know that once you start to feel thirsty, you are already dehydrated? Therefore you shouldn’t wait for thirst to take hold, rather keep a bottle of water with you at all times. This will also help to ensure that you don’t experience water intoxication (yup, it’s a real thing!) – our
It’s easy to stay hydrated – even during a hot SA summer – with THIRSTI’s range of water bottles
kidneys can only deal with 800ml to a litre per hour, so it’s small sips FTW. With its slim-line 750ml bottle, THIRSTI water is the perfect size to carry in your handbag or gym bag because it means maximum storage with minimal bulk. The easy snap top is perfect for quick sips on the run or in between family beach games. THIRSTI water comes from a natural spring in the Northern Drakensberg and has a pH of 8.9. This means it’s naturally alkaline, unlike
unfiltered tap water that can be quite acidic. As an added bonus, THIRSTI bottles are BPAfree and recyclable too. With so much plastic material being produced and then dumped, it has never been more important to recycle. By recycling your THIRSTI water bottle and other recyclable plastics, you can help conserve the additional 80 percent of energy that’s typically used when making new plastic products. Winning!
TIP 1: Add a punch of flavour to your bottle of water with different fruit and herbs. TIP 2: Get a head start on your hydration by drinking a glass of water with lemon juice first thing in the morning. TIP 3: Avoid excess salt, fizzy drinks, caffeine and alcohol – they will dehydrate you. TIP 4: Love G&Ts? Cut down on unnecessary sugar by swapping the tonic for a low-kJ cordial and mixing it with sparkling THIRSTI water. TIP 5: If you’re planning on being out in the sun for a long period of time, double your water intake.
H E A LT H
The Other Big C
We rarely speak its name – cervix – because we barely understand it. Which is alarming, considering that cervical cancer is one of the most common cancers in women worldwide. Your best defence? Getting informed and staying proactive
Worldwide, cervical cancer is the fourth most frequent cancer in women, according to the World Health Organization. In South Africa, according to the National Cancer Registry, black women are at a greater risk of the cancer and the WHO says that more than 85 percent of deaths by cervical cancer happen in less developed regions, like ours. The reason? Our infrastructure often prioritises immediate concerns, rather than focusing on preventative measures, like routine Pap smears – the test that checks for precancerous cells. Human papillomavirus (HPV), one of the most common STIs – and the one that almost always causes cervical cancer – could be eliminated if women just went for regular Pap smears. When caught early, cervical cancer is highly treatable, says gynaecologist Dr Sheeva Talebian. Even more encouraging: experts believe 93 percent of cervical cancers could be prevented altogether. Use these six need-toknow facts to help keep your cervix – and yourself – healthy.
76
W O M E N ’ S H E A LT H
|
1/ YOU MAY NOT NEED A PAP EVERY YEAR – BUT YOU DO NEED A GYNAE APPOINTMENT. You should get a Pap smear every three years (consult with your doctor to make sure that this timeline suits you and your body), but you still need to climb into the stirrups annually so your doctor can visually scan for polyps, which, in rare cases, can become cancerous. If you get an abnormal Pap result, your doc will test you for HPV, one of the biggest precursors to cervical cancer.
2/ IF YOU’RE OVER 30, MAKE SURE YOUR GYNAE GIVES YOU THE PAP/HPV COMBO TEST.
Nearly all women will get HPV at some point in their lives – it spreads through vaginal, oral or anal sex – and while the majority of cases clear up on their own within a year or two (often without symptoms), the virus is most likely to cause abnormal changes in cervical cells when it lingers in a woman’s body for at least a decade. That’s why you’ll likely be given an HPV “co-test” along with your Pap to rule out persisting infections. “There are more than 100 types of HPV of which at least 13 are cancer causing,” says Dr Natacha Allan, a general practitioner at Intercare Woodhill. And just 10 percent of infections caused by
November 2017
|
WomensHealthSA.co.za
those high-risk strains will result in abnormalities in cervical cells. If you test positive for HPV, but your Pap doesn’t detect abnormal cells, your doc will retest in a year to see if the infection has cleared.
protection for the other virus types which have not been contracted,” says Allan. “Each patient will require an individualised approach and should discuss risk and benefit with their doctor.”
3/ GOT A NEW GUY? USE CONDOMS NO MATTER WHAT.
5/ INCONSISTENT PERIODS MIGHT SIGNAL A PROBLEM.
4/ YOU’RE NOT TOO OLD FOR THE HPV VACCINE.
6/ NON-SEXUAL BEHAVIOURS CAN UP YOUR CANCER RISK.
He might unknowingly have HPV and pass it on to you. A recent US study found that 45 percent of men under age 60 – roughly 60 million guys – are infected and may spread the virus to a sexual partner. What? While there were no stats available for SA, one can assume the incidence would at least be similar. There’s no HPV test for men and the only way they know they’ve got it is the presence of genital warts, which don’t always appear.
While it’s advised that you get vaccinated before the age of 26, the ship hasn’t sailed if you’re in Club 27 – and onwards. Both men and women can be vaccinated, even if you’ve been diagnosed with HPV before, since there are over 100 types of the virus. “Even though a patient may be infected with one type of virus, we often identify the virus and still give the vaccination as
As can heavier-than-usual ones or spotting after sex. Early-stage cervical cancer can have zero symptoms or ones that are easy to brush off as signs of stress or PMS. Then again, those things can all be red herrings, so see your doc if you have irregularities. If caught late or left untreated, cervical cancer may require chemo or a hysterectomy – both bad news if you’re planning to have a family.
If you have HPV, smoking or hanging out with people who light up can triple your cervical cancer risk. Experts suspect smoke weakens your immune system so it’s less able to fight the virus. Stick to fully smoke-free restaurants – toxins can travel through the air in ones that have designated puffing areas – and never let people smoke in your home; fumes can get trapped in furniture fabrics.
SOURCES: DR SHEEVA TALEBIAN, GYNAECOLOGIST AND FERTILIT Y SPECIALIST; DR ANNE ROSITCH, ASSISTANT PROFESSOR OF EPIDEMIOLOGY; DR SHERRY ROSS, AUTHOR OF SHE-OLOGY: THE DEFINITIVE GUIDE TO WOMEN’S INTIMATE HEALTH. PERIOD. ADDITIONAL REPORTING: MICHELLE OC TOBER
BY CARRIE ANTON
KINGJAMES 42157
1 in 4 South Africans is affected by cancer.* That’s 115 750 of you reading this magazine. It could happen to you or those you love. Make sure you’re financially covered with Sanlam’s Cancer Benefit from R100. Speak to a Sanlam financial adviser or your broker, SMS** 1 in 4 to 45759 or visit 1in4.co.za. *“One in four South Africans is affected by cancer through diagnosis of family, friends or self.” Statistic provided by the Cancer Association of South Africa (CANSA). **Standard SMS rates apply.
Sanlam is a Licensed Financial Services Provider.
H E A LT H
WTF...
IS A YONI EGG
From increased sexual arousal to toe-curling orgasms, there’s a range of benefits that come from exercising your pelvic floor muscles. Leigh Champanis-King goes hunting for the newest (and oldest) way to pump some pelvic iron ACTUAL SIZES
78
W O M E N ’ S H E A LT H
|
GET A YONI EGGS SET, R1 246 FOR A SET OF THREE, MATILDAS.CO.ZA
your muscles strengthen, you will be able to increase the time you use them for. “I wouldn’t advise anybody wear one 24/7 – you need to relax your pelvic floor at times.” According to Terblanche, “a focused daily practice of 15 to 20 minutes is more than enough to experience the benefits of a yoni egg.” So what are the physical benefits of using yoni eggs? “The basic benefit is that it trains the pelvic floor muscles and makes them stronger. This can improve pleasure during intercourse, make orgasms more intense, intensify the sensation for your partner and improve or prevent incontinence,” explains Rudolph. The eggs can be particularly useful for women with weak pelvic floor muscles, especially after childbirth, those with mild incontinence and for those getting on in years. While there is a range of benefits, yoni eggs aren’t for everyone: “People with a hyperactive pelvic floor and people who experience painful intercourse, where the cause has not been determined, should not use the eggs,” warns Rudolph.
November 2017
|
WomensHealthSA.co.za
TRY THESE WITH YOUR YONI EGGS 1/ Lie on your back with your knees bent and feet firmly on the floor. Imagine the top of your pubic bone is 12 o’clock, your right hip three o’clock, your tail bone six o’clock and your left hip nine o’clock. Slowly press your body down into the floor and roll into your right hip, before rolling to six o’clock, nine o’clock and back to 12 o’clock. Continue to move slowly for six revolutions, then reverse for six anti-clockwise revolutions.
2/ Lie on your back with your knees bent and your feet firmly on the floor. As you inhale, squeeze the egg and lift your pelvis as high off the floor as is comfortable – keeping your vaginal muscles squeezed around the egg and your feet firmly pressed into the floor as you do. Exhale as you release down to the floor. That’s one rep, do 10.
PHOTOGR APH: JAMES GAR AGHT Y
We’ve all heard about Gwyneth Paltrow and her jade eggs, but unlike some of her more left-field ideas – such as her eight-day goat’s-milk cleanse – these eggs do have health benefits. “There are two sides to yoni eggs [yoni is Sanskrit for womb, uterus, source or female genitalia],” says Dr Elna Rudolph, medical doctor, sexologist and clinical head of My Sexual Health. “The physical side, where it acts as a weight in the vagina to train muscles in the same way you would use weights in the gym to train other muscles. And the more esoteric side, where it is claimed to have loads of other positive effects that can’t necessarily be explained scientifically.” An ancient Chinese Taoist practice, “yoni eggs have grown enormously in popularity over the past couple of years,” says Yoni Eggs South Africa founder, Juliet Terblanche. “One reason being that women are starting to reject the conventional ways of treating pelvic/reproductive health challenges and are looking for a more holistic approach that is also highly effective.” Made from a range of stones, the eggs come in three different sizes. When you start using them, you need to start with the largest egg. As your muscles get stronger, you can work your way up to the smallest egg. Rudolph suggests using the eggs for very short periods in the beginning so as not to over-burden your muscles. As
ADVERTISING PROMOTION
PHOTOGR APH: GALLO/GET T YIMAGES.COM. *RESULTS MAY VARY IN INDIVIDUALS
Skin Deep
Get clear, beautiful skin with Demelan® Even Skin Tone Cream
Clear, bright, healthy skin – something that is so easily taken for granted by those lucky enough to have it. But for the women who struggle with dark marks and uneven skin tone caused by sun damage, acne scarring, hormonal changes and eczema, the struggle is all too real. With body image making up one-third of our self-esteem, it’s easy to see how problematic skin can affect general confidence. Demelan® understands how
important even-toned skin is for a woman’s confidence and has developed a range of products that promotes even, radiant-looking skin. Demelan® Even Skin Tone Cream is a clinically proven dual-action formulation that contains three active ingredients to even out skin tone and promote skin cell renewal in just four weeks*. It compliments your daily skincare regime and is suitable for all skin types. Visit Demelan.co.za for more information
Available at Clicks, Dis-Chem and leading pharmacies nationwide.
LOVE WHO YOU SEE AGAIN. WITH DEMELAN YOU CAN.
food now THIS IS A GREAT COMBO TO MAKE WHEN YOU HAVE LEFTOVER ROAST CHICKEN.
80
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
THIS ONE IS PERFECT FOR WHEN YOU HAVE SOME LEFTOVER ROAST VEGGIES.
Los Tacos Ten tantalising taco recipes for you to try this summer. They’re easy to assemble and are great for feeding crowds or smashing for a solo nosh. Tuck(o) in! BY AMY HOPKINS PHOTOGRAPHS BY JAMES GARAGHTY
We used Santa Anna’s organic corn tacos, which you can find in selected delis or order online at Wellness Warehouse.com
F O O D N OW
Baby spinach leaves
1 tbsp tomato salsa
+
+
+
+
+
1 egg
+
Olive oil
+
+
8 baby tomatoes, sliced
1/2 jalapeño, sliced
1 spring onion, sliced
½ handful shredded green cabbage
=BRUNCH, BABY 2/ Fry the egg in a little olive oil until just cooked, then place on top of the spinach. Top with the rest of the ingredients and serve.
1/ Spread the salsa evenly on the taco. Cover with baby spinach.
+
+ ½ handful shredded lettuce
1/8 avocado, sliced
+
+
Basil leaves
1 spring onion, sliced
½ tsp sesame seeds
4 to 5 thin red or orange pepper slices
+
Red pepper slices
A couple of slices red onion
=MEDI TWIST 1/ Spread the hummus (we love Mediterranean Delicacies Jalapeño Hummus for this recipe) over the taco.
82
W O M E N ’ S H E A LT H
|
2/ Layer the veggies, peppers and red onion on top and serve.
November 2017
|
Fresh lime juice
YOU CAN GET SRIRACHA AT MOST SUPERMARKETS NOW, INCLUDING WOOLWORTHS.
+ 1 tbsp salsa
1 tbsp tinned kidney beans
+
+ Yellow pepper slices
+
1/ Spread salsa on the taco.
+ Leftover roast veggies
1 tbps hummus
Coriander leaves
= C A B B AG E OF HONOUR
A drizzle of Sriracha sauce
above, ending with a generous drizzle of Sriracha.
+
+
2/ Top with cabbage followed by the rest of the ingredients and finish with a squeeze of lime juice.
=CHICKEN LICKIN 1/ Starting with the lettuce, layer the rest of the toppings onto the taco in the order
1 jalapeño, sliced
1/8 avocado, sliced
+
1/3 cooked chicken breast, sliced, or leftover roast chicken
+
½ handful shredded purple cabbage
1 tbsp salsa
WomensHealthSA.co.za
1 tbsp corn
1 tbsp tinned black beans
+ 1 jalapeño, chopped
+
3 baby tomatoes, sliced
Fresh lime juice
=BEAN THERE 1/ Spread salsa on the taco. 2/ Top with beans followed by the rest of the ingredients and a squeeze of lime juice.
+
+ Handful mushrooms, sliced
Red or yellow pepper slices
1 sliced jalapeño
2 to 3 Peppadews, halved
+
1/ Sauté the mushrooms and peppers in a little olive oil until cooked. 2/ Spread salsa on the taco.
¼ avocado, cubed
3/ Top with lettuce, cooked veggies, avo and Peppadews.
Fresh lime juice
PHOTOGR APHS: RODALE IMAGES; ISTOCKPHOTO.COM
Sliced yellow pepper
½ handful shredded purple cabbage
+ Fresh lime juice
1 spring onion
+
+ Fresh coriander
Salt and freshly ground black pepper
YOU CAN REPLACE THE SALMON WITH FRESH TUNA.
=BIG FISH
+
1/ Place all the ingredients in a bowl and stir to combine until everything is well covered with lime juice.
2/ Scoop onto the taco and add some extra coriander and lime, if desired.
3 slices red onion
+ + Sliced red pepper
1 tbsp black beans
2/ Top with the rest of the ingredients.
+
½ tsp sesame seeds
½ clove garlic, very finely chopped
Salt and freshly ground black pepper
+
¼ cooked chicken breast, sliced, or leftover roast chicken
50g to 70g raw salmon, cubed
+
+ +
Salt and freshly ground black pepper
+
1/ Mix the avocado, garlic, lime and seasoning together to make guacamole. Spread it on the taco.
=GET A SHROOM
¼ avocado, mashed
Fresh lime juice
= C H E E KY CHICKEN
+
1/8 avocado, sliced
+
+ A couple slices red onion
1 tbsp salsa
+ ½ handful shredded lettuce
½ clove garlic, very finely chopped
¼ avocado, mashed
+ +
+ Olive oil
+
TRY OH-MEGA’S CHOCOLATE ALMOND NUT BUTTER FOR THIS RECIPE.
Fresh coriander
= H O LY G UAC A M O L E 1/ Start by mixing the avocado, garlic, lime and seasoning together to make a basic guacamole. Spread it over the taco. 2/ Top with the rest of the ingredients.
+ 1 tbsp chocolate almond nut butter
+ ½ a banana, sliced
You can get a range of readymade salsas from Woolworths or you can make your own fresh version by stirring together half a chopped red onion, 2 chopped chillies, 1 minced garlic clove, a handful of chopped coriander, the juice from one lime and 4 to 6 chopped tomatoes. Season with salt and pepper.
+
A sprinkle of almond slivers
3 to 4 strawberries, sliced
= J U ST DESSERT 1/ Spread the nut butter onto the taco.
2/ Top with banana slices, then strawberry and finally the almond slivers.
November 2017
|
W O M E N ’ S H E A LT H
83
W E I G H T LO S S
Feeding On Fear Home life, long hours in the office, political rants, dire global events – it’s enough to drive you to the nearest bag of biscuits. If you’re feeling the weight of the world in places other than your shoulders, we can help BY LE SLIE GOLDMAN
“I used to be a mindless nibbler in high-stress periods. I absorbed my stress rather than expressing it,” says 25-year-old brand manager Sihle Ndimba. She gained five kilos after the loss of a sibling and another six while working at a job where she felt she was perpetually stressed out. For her, eating was therapeutic. “It was like pushing down the anxiety. I don’t know if that’s a thing or a physiological response to the addictive crap that’s in junk food. I’ve recently gone on a lifestyle change and it’s forced me to come to terms with my problematic approach to food,” she says. Sihle is working through her emotional eating and is recognising how stress is a trigger for her eating.
EXTRA! EXTRA! HOW NOT TO EAT YOUR FEELINGS! CURATE YOUR SOCIAL MEDIA
PHOTOGR APHS: JAMES GAR AGHT Y
A 2016 study found that the more socialmedia platforms you’re juggling – more so than overall time spent online – the higher your risk for anxiety and depression, which can trigger stress eating. Rather than toggle between Insta, Twitter, Facebook, Snapchat and more, study author Dr Brian Primack, recommends paring it down to your favourite one or two.
If, like Sihle, you’re susceptible to work and home-life stress eating, there’s a chance that you could now be triggered by troubling current affairs too. Studies found that the sordid combination of heated political sparring and 24/7 news coverage of world calamities and crises – made worse by the attendant social media chatter and trolling – has driven more than half the US population to eat, drink or smoke as a result. “Eating habits are greatly influenced by stress, anxiety and other negative emotions, regardless of what triggers them – politics, work or personal relationships,” says psychotherapist Dr Steven Stosny, who coined the phrase “headline stress disorder.” Crime stats, water restrictions, load shedding and climate-change warnings – they are all nerve-racking. Stosny says, “[these situations] create a war-zone mentality in your brain, with each headline seeming like a little missile attack you’re hoping doesn’t hit you.” Small wonder that Ashley Womble, a 36-year-old communications director, has been avoiding the gym. “They play news non-stop,” she says. “I listen to music on my headphones, but whenever I look up from the treadmill, all I see is the news.” Womble estimates she’s now running eight or so kays a week, as opposed to the 16 to 24 she was logging a year ago. In America,
BE STRATEGIC
Devote a specific time to checking headlines so you’re not bombarded all day. And, at night, turn off your phone and read a book: what you view via social in the 30 minutes before bed is more likely to interfere with sleep than anything you saw during the day – and too little shut-eye can mean more active weight-gain hormones.
POST YOUR EMOTIONS
GO FROM SNACK-TIVIST TO ACTIVIST
In a Facebook study of 30 million status updates, 38 percent expressed a negative emotion – but responses to those posts had nearly 2.5 times more supportive words and also more positive emotion, perhaps because friends were wishing each other well.
“We feel empowered when we shift our focus to what we can control, rather than merely reacting to what we don’t like,” says Stosny. So channel your anxiety by donating to or getting involved with a beloved cause.
EMBRACE YOUR FEELINGS, DON’T SWALLOW THEM.
some have called post-election weight gain the “Trump 15”, but headline-induced anxiety is non-partisan: a post-election survey by the American Psychological Association found that national stress levels saw the sharpest rise in 10 years, with 59 percent of Republicans and 76 percent of Democrats begging for a Brexit from reality.
CLICK WEIGHT
It’s not uncommon to put on kilos in response to major life stressors, sometimes called “weight shocks” by researchers, whether the shocks are personal or global in nature. Germans call weight gained from emotional overeating kummerspeck – literally, “grief bacon.” Simply thinking about a stressful event that you’ve experienced makes you burn 416 fewer kilojoules – which could equate to an extra five kilos per year – per a study in Biological Psychiatry and the study authors expect that a similar effect could happen when we ruminate about a nerve-racking headline. One culprit is hormones, says Dr Fatima Cody Stanford, an obesity-medicine physician at Harvard Medical School in
the US. “When you’re upset, levels of the stress hormone cortisol rise, prompting cravings for sweet or highfat foods.” Those urges are a throwback to prehistoric times, when we would stockpile kilojoules in anticipation of famine. Similarly, when you freak out over current events, “your body thinks, ‘something I care about is at stake’, and it compels you to eat,” says dietician Rebecca Scritchfield. You’re likely to choose comfort foods like lasagne or doughnuts because carbs act “like edible antidepressants” she says, “stimulating the body to produce the feel-good chemical serotonin.” Big-eye emoji!
NO REST FOR THE WORRIED
A social-media habit can also make you lose sleep, another pathway to extra kilos. When you lag behind in Zzzs, your body can release ghrelin, the “feed me!” hormone, says Scritchfield. Late-night scrolling compounds the problem: the headlines may get your blood boiling and the blue-screen light from your
device affects how much and how well you sleep. Christine Knapp, a 39-year-old massage therapist, blames her recent yo-yoing weight on bad bedtime rituals. “I look at the news on Twitter and I’m mindlessly munching and suddenly an hour has gone by. I crawl into bed and can’t fall asleep, then I wake up with nightmares.” She’s gained back two of the five and a half kilos she’d lost. Sleep deprivation also hinders your greatest weapon in the fight against headlineinduced stress: exercise. Not only does working out spur endorphins, but it fuels emotional resiliency. “When you work out hard,” says Scritchfield, “your mind often says, ‘I want to stop.’ But if you press through those push-ups or those last five minutes of a run, it’s like strength training for your brain. It builds mental toughness.” So the next time you’re faced with an emotional challenge – like reading an upsetting article – and you want to eat a biscuit, you realise, “You know what? I’m stronger than this.” And you are.
November 2017
|
W O M E N ’ S H E A LT H
85
Eat Away Your Cellulite
Cover up your body for who? For what? Got a dimpled derrière? You can’t do anything about that, can you? Actually, turns out you can. No, really. Read how you can eat your way clear with these 12 cellulite-busting superfoods BY LILY SOUT TE R
86
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
C
Confession time: we’re all about body positivity. But when it comes to shape, size and weight, cellulite is still that one thing that’s hard to fully embrace. Honestly, secretly, if there were a way to get rid of cellulite, we’d totally take it. There. We said it. But what is cellulite actually? Toxins? Nope. The calling card of Satan? Mabes. In truth, it’s fat deposits under the skin pushing against connective tissue; like stuffing poking through the framework of a mattress. Its causes are many: hormones, genes, stress. And it’s a bitch to get rid of. So if you’re totally fine with your thighs, freakin’ awesome. But if, like us, you still kind of would like them to be a little smoother, there is hope. In the form of 12 superfoods, which – eaten as part of a balanced diet – can help visibly reduce those dimples.
Bell peppers
Vitamin C is your first weapon in the war on dimples. Send them packing with a bell pepper, which is a seriously rich source. It aids the formation of collagen to promote elasticity within the skin, keeping things taut, firm and dimplefree. Just one bell pepper provides one and a half times your RDA – eat it raw for maximum effect.
Matcha tea
Shedding extra kilos is essential for smoothing out fat deposits, so matcha tea’s metabolism-revving effects can help even out a bumpy behind. Research shows that the antioxidants it contains – called catechins – can help to reduce the breakdown of collagen. For maximum antioxidant benefits, infuse your tea for a minimum of five minutes. Kettle. Is. On.
Mackerel
Turns out your gogo was on to something after all. Not only about red lipstick being a classic, but also about fish oils. Don’t fancy a spoonful? The good news is that
mackerel is a rich source of essential omega-3 fats. These healthy fats improve the fluidity and stability of your body’s cell membranes, so they won’t degrade and go dimply. There is also evidence to suggest that celluliteaffected tissue has lowgrade inflammation, which fish rich in omega-3 can remedy. Just two or three servings a week should do the trick. You can buy it in a tin, get a whole fish and put it on the braai or use it to make fishcakes.
Cayenne pepper
Sitting down for long periods (courtesy of a day at the desk or, you know, a weekend Showmax binge) leads to poor
79
The percentage of women who admit to wearing clothes that hide their cellulite*. But summer’s, well, here, so don’t let dimples keep you from dusting off those killer hot pants lurking in your wardrobe
circulation. So? Fluid can then develop in the tissue that surrounds your backside. Fire it up again with cayenne pepper. It’ll give your metabolism and circulation a kick up the proverbial... And reduce your need to season with salt, which can exacerbate the situation by promoting cellular water retention.
Eggs
Collagen? Yep, that again. A protein-deficient diet
will result in collagen not forming properly or becoming damaged, which can lead to fat underneath your skin showing through and looking lumpy. Eggs are a rich source of protein, plus they contain large quantities of the amino acids proline and lysine, which are essential for the healthy formation of collagen. Aim for 0.8g of protein per kilogram of bodyweight every day. Crack on.
L’eau and behold
Dehydration makes cellulite more visible. Stay hydrated with these thirst-quenching hacks LOG YOUR WATER BREAKS Have your phone give you hourly reminders to refill your water glass. Or try the FitBit app which allows you to track water consumption by logging your drinks throughout the day.
INFUSE WATER WITH PEPPERMINT Sure, peppermint tastes refreshing, encouraging you to reach for the next sip, but it also aids digestion. Bonus.
SNACK RIGHT Water-rich vegetables (think: celery, cucumber and baby marrow) provide a great alternative to endless glugging.
November 2017
|
W O M E N ’ S H E A LT H
87
No-dimple food day Excess salt, sugar and white refined carbs will put you on a bumpy road. Try these skin-friendly meals instead
97
B R E A K FA ST Natural yoghurt topped with ground flaxseeds and mixed berries.
Oranges
They might mirror your dimply bum, but these antioxidant powerhouses are rich in free-radicalbusting vitamin C. Plus it boosts collagen. If you want to go for a summer seasonal fruit with the same properties, try strawberries!
Flaxseeds
Bad news: experts believe that oestrogen plays a role in the development of cellulite. Good news: flaxseeds are a rich source of lignans, a type of phytoestrogen proven to balance oestrogen levels, which can set you on a bumpfree road to cellulite-free skin. Just one tablespoon of ground flaxseeds each day is enough (you need to grind them to release the nutrients). Store them in the fridge in an airtight container to protect their delicate oils, which can be damaged by heat, light and oxygen.
Bone broth
Boiling your bones is no longer reserved for the
88
W O M E N ’ S H E A LT H
|
bath tub. While there is currently some debate about whether or not this source of collagen translates into more collagen in the body, there’s no denying that it is rich in protein and nutrients. The longer you cook and allow the bones to break down, the higher the protein hit. Aim for at least 10 hours and add a generous splash of apple-cider vinegar or fresh lemon juice to speed up the process. Totally worth it.
Broccoli
This one’s jam-packed with vitamin C to boost collagen production (there it is again); it’s also rich in plant nutrients such as metabolism-boosting sulforaphane and indole3-carbinol, which studies show helps to flush out oestrogen by-products in urine. Why should you care? Well, this will help to balance your hormones, which in turn reduces the appearance of cellulite. Oh, and research shows raw broccoli contains three
November 2017
|
WomensHealthSA.co.za
times the sulforaphane content of cooked. Don’t want it raw? Steam rather than boil to save more of that vital vitamin C.
Chamomile tea
Stressed? You might want to do something about that. Long-term effects include increased levels of adrenaline and the stress hormone cortisol, which have been shown to increase the appearance of cellulite. Stress has also been linked to insulin resistance, which can promote fat gain. Growth in the size of fat cells has been shown to increase the appearance of dimples. Turn those stress levels down by swapping your daily coffee for calming chamomile. A highgrade loose-leaf tea of chamomile flowers will have the greatest effect.
Avocado
Think it’s only good smashed on toast? Think again. Research by the University of California revealed that, when paired
LUNCH Mixed pepper frittata on a bed of rocket.
DINNER Seared smoked mackerel with steamed broccoli and baby potatoes.
with a beef burger, avocado can aid blood circulation, which will help flush out the toxins from your fast food and reduce the appearance of cellulite. Easy.
Pink grapefruit
This gets its rosy colour from an antioxidant called lycopene, which helps to improve blood circulation and can smooth out cellulite over time. So, think pink.
PHOTOGR APHS: GALLO/GET T YIMAGES.COM *SOURCES: IMPULSE RESEARCH; HARRIS INTER AC TIVE
The percentage of women with cellulite who said they wanted to change something about their bodies*. Well, getting to grips with these 12 superfoods is a great place to start. Bon appétit.
W E I G H T LO S S …Fish
Good BEFORE
76kg
A WHOLE NEW WOMAN!
AFTER
60kg HAKE
Per 100g: 326kJ, 17.3g protein, 0.9g fat, 0g fibre, 100mg sodium
Better “The amount of energy I have is incredible!”
Vitals Fallon Finlayson, 31, Cape Town Occupation Height
Weight loss is a personal journey. In this magazine, we’ve talked about women who’ve shed kilos to save their lives, women who’ve learnt to love themselves and women who simply wanted to reveal a different silhouette. For Fallon Finlayson, however, weight loss was all about conquering physical feats
THE GAIN
“Being a bit overweight was the norm for me and I had basically accepted it,” says Fallon of her life before sport. At school, she dabbled in swimming, but never considered herself particularly fit or healthy. Her parents had always fed her nutritious food, but what Fallon ate in between (chocolate, burgers, pies and doughnuts) was her true vice. Since swimming was the only thing she enjoyed, labouring in the gym was a chore. “I attended a few aerobic classes a week, but that, along with the junk food eating, didn’t do anything for my weight loss,” she says.
THE CHANGE
In 2007, Fallon got a call from her sister. The company she worked for was entered into the Midmar Mile and wanted Fallon to join the team. Fallon, who still considered herself to be a good swimmer from her school days, agreed immediately. “I got into the pool that evening and I battled to swim two lengths,” she
90
W O M E N ’ S H E A LT H
|
says. “I was out of breath and my chest was on fire.”
THE LIFESTYLE
But she’d committed to swimming the race and after a few weeks of training, she became comfortable in the water again. From the swim training, Fallon dropped five kilos in five months and completed the race. “I remember thinking, ‘Now what?’,” she says. “I loved the transformation, getting fitter, completing an event.” So she decided to take up running – but it was painful at first. “I felt nauseous and wanted to throw up, but I persisted,” she says. From jogging slowly around the block, Fallon graduated to running non-stop and then completed her first 5km race. The bug had bitten and she slowly changed her eating habits to fit in with her new training schedule. “I knew going cold turkey would never work for me – it was a long, slow process,” she says. Ten years down the line, Fallon is now an endurance athlete and competes in triathlons in her spare time.
November 2017
|
WomensHealthSA.co.za
Graphic designer 1.62m
Time taken to lose weight 4 years Secret weapon Race competitions
MACKEREL
Per 100g: 1 020kJ, 24g protein, 16.7g fat, 0g fibre, 150mg sodium
Best
THE REWARD
“I am an absolutely different person,” says Fallon. “I’ve turned into an endurance junkie.” One of the biggest changes is the amount of energy she now has. “When you’re a healthy weight and you don’t feel lethargic – there’s a new sense of happiness inside you,” she says. The best reward, though, is the thrill of completing an event. “I love seeing how much my body can take and when I get to a race I’ve been dreaming about for months or even years, taking part in that event and crossing the finish line for my purpose... Nothing beats that feeling.”
FALLON’S TIPS
> Find your mojo. “Dance class, walking, boot camp... Whatever it is, make sure you enjoy it.” > Limit starch. “Try to stay away from bread, rice, potatoes, anything baked with flour. Eat as many veggies as you want!” > Set a goal. “Find a goal so meaningful that it creates a drive inside you.”
SALMON
Per 100g: 920kJ, 20g protein, 15g fat, 0g fibre, 150mg sodium “Fish is a fantastic source of lean protein,” says dietician Jae Braun. All three of these fish have good protein content, but salmon and mackerel stand out because of the high omega-3 levels, which lower bad cholesterol and prevent loss of muscle mass, a key metabolism burner. For best results, have a helping of these once a week, says Jae.
PHOTOGR APHS: IGOR POLZENHAGEN; ISTOCKPHOTOS.COM; WORDS: MICHELLE OC TOBER
YOU LOSE, YOU WIN
1 Amp up your plank
“Planks are a fail-safe isometric move for core strengthening,” says Pilates instructor Jess Schuring. This threeminute routine will target your transverse abs, rectus abs and obliques: 60-second forearm plank; 60-second high plank with shoulder taps; 30-second side plank with slow hip lifts, then switch arms for another 30 seconds.
2 Cash in your rewards
HACKS FOR SUCCESS Supercharge your fitness, health and beauty routines with these simple tweaks
92
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
Instead of sacrificing valuable party money on gifts, use rewards points like eBucks and Discovery Miles to soften the blow. “This is the time to max out any rewards programme that you have access to, whether it is your bank, cell phone provider, grocery store or pharmacy,” says Eunice Sibiya, head of consumer education at FNB. “Even a few cents on an item will make a difference.”
3 Drink green tea cool
Melt a handful of ice cubes on some green tea leaves. Let it steep for two hours to max out the antioxidants. Keep it cool by pouring into a stainless steel thermos (see page 74) and sip throughout the day.
MASK FLYAWAYS
Humid summer air can turn your hair a bit 80s Aerosmith – only minus the rock-star cred. Tame it by popping on a layer of hair mask (try L’Oréal Elvive Extraordinary Oil Curl Nourishment Masque, R90), then braid your hair, says hairstylist Andreas Wild. Later, wash out for soft, easy waves. For flyaways, spritz hairspray onto a toothbrush and run over your hairline. We like Garnier Ultimate Blends The Sleek Perfector Coconut Oil & Cocoa Butter Oil Spray (R150).
November 2017
|
W O M E N ’ S H E A LT H
93
AVOID BOOB SWEAT
Dancing the night away? Avoid sweaty under-boob with a swipe of roll-on antiperspirant under the girls and down your cleavage. Try Shield Germ Defence with MotionSense (R35).
10
GO BAREFOOT
6 Head off sun damage
8 Plyo for fat burn
Protect your hair from rays by slicking sunscreen on it (yup, the kind you use on your skin) before hitting the beach. “It’s extra hydrating and will stop colour fading,” says Wild. And swap your conditioner for a hair mask.
“Burn more fat in less time by adding plyometrics to your run,” says trainer Esmée Gummer. “Set the treadmill to 2km/h. While holding the handles, jump forward and land in a low squat. When you reach the back of the belt, jump again. Do five sets of 10 reps with a one-minute jog in between.” On the road, sprint for three lamp posts, do a set of 10 squat jumps, then walk to the next lamp post to recover before carrying on with your run. Do one set every kilometre.
7 Sell some stuff Another way to fund your silly season antics? Do a spring clean and follow it up with a sale, suggests Sibiya. Old cell phones, kitchen gadgets, furniture and even clothes are just an OLX post away from funding a feast at that new larney sushi place.
94
W O M E N ’ S H E A LT H
|
November 2017
|
9 Slim your waist, Rocky-style Add boxer-style twists to your workout for a slimmer waist. “The twisting and turning activates the deeper mid-section,” says boxing trainer Shane Collins. Try skater jumps with a cross-body reach and rotate your torso during goblet squats.
WomensHealthSA.co.za
Next time you’re walking in the park, kick off your shoes, à la the groundloving Miranda Kerr. This will strengthen the “foot core feedback loop” – that’s the scientific term for electrical signals that pass from the muscles in your foot to the muscles in your leg and up to your brain. The stronger they are, the less prone to injury you’ll be, says sports scientist Dr Patrick McKeon, who’s studying the loop.
11 SWITCH UP YOUR GREENS
Sub the kale in your smoothie with broccoli leaves. “They contain more beta-carotene than the florets or the stalk and they’re also a great source of vitamin C, folate and calcium,” says health coach Julie Montagu, author of Eat Real Food.
12
HIT THE SAND FOR YOUR AGILITY DRILLS
You’ll expend up to 1.5 times more energy compared to working out on grass, found a study in the Journal of Sports Science and Medicine. Then add single-leg movements, like walkouts and long jumps on one leg, for max burn, says movement specialist and master trainer Andy Hall. Check out WomensHealthSA.co.za for a fat-blasting beach workout by Next Fitness Star 2017 top ten finalist Tayla Faulmann.
November 2017
|
W O M E N ’ S H E A LT H
95
13 Harness flower power How come plants don’t get sunburnt? Research by Margo Marrone, founder of The Organic Pharmacy, discovered roses contain both the anti-inflammatory antioxidants anthocyanin and nicotinamide, which reverse the effect of free radicals caused by rays. Add a few drops of rose oil to your post-sun routine. Try Dr Hauschka Rose Day Cream (R584).
14 Oil up on holiday
16 Spray on to dust off
Island hopping in Thailand? Leave your regular perfume at home: “Alcohol-based fragrances like eau de parfum and toilette can become unrecognisable on warm skin and react badly to the sun,” says make-up artist Alyn Waterman. Instead, swap them for oil formulas, which are more stable in heat. Try Jo Malone Oud & Bergamot Dry Body Oil (R1 095).
To prevent taking the whole beach home with you, spritz a bit of dry shampoo onto your hands, feet and hair to remove moisture and sticky sunscreen, so you can get rid of those tiny grains faster. We like TRESemmé Instant Refresh Dry Shampoo (R89).
15
SLIM YOUR DRESSING
Make your salad work harder by drizzling it with grapeseed oil. It’s packed with linoleic acid, which can aid weight loss and lower your risk of heart disease. “Linoleic acid is cardio-protective and can help regulate the metabolism of other fats,” says professor Martha Belury, whose research interests include inflammation, obesity and insulin resistance.
96
W O M E N ’ S H E A LT H
|
November 2017
|
17
KEEP COOL AS YOU SWEAT Plan workouts for early morning before it gets too hot and choose lightweight fabrics that wick away moisture. We like the New Balance Run Short Sleeve T-Shirt, R349, Totalsports.
18
TRY A FISHY DEFENCE
Eat 150g of salmon at least twice a week to get a dose of omega3s. That’ll fight inflammation caused by sunburn! Plus it will keep you sharp – omega-3s boost your brainpower.
WomensHealthSA.co.za
19 Banish the bounce Stop the jiggle and let your girls breathe with a sports bra that reduces both bust bounce and sweating. With its halter neck and pretty cross-over straps, you could even get away with going from gym to drinks in the adidas Halter Bra (R799).
20 Stock up on rosemary Sprinkle this herb on any salad or add to a dressing or vegetable dish. Scientists from the UC San Diego School of Medicine say the herb improves cognitive function and life span. “It goes particularly well with tomatoes and mushrooms,” says nutritionist Kirsten Hartvig. Transfer into an empty Tic Tac container to take to work.
21 Sit at the big table With your legs on show, ain’t nobody got time to raze every day. To make your efforts go the distance, shave against the direction of hair growth and use a fresh razor each time. Try Gillette Simply Venus Disposable Razors 3 Razors (R80).
23
WARM UP THE SUNNY WAY
Adding a few speedy sun salutations into your warmup will generate the muscle warmth and mobility needed for an injury-free workout. But make sure they’re ashtanga style – the Journal of Bodywork and Movement Therapies says these elevate your heart rate by up to 30 more BPMs than other styles.
PHOTOGRAPHS: SEAN LAURÉNZ, JUSTIN POLKEY, GALLO/GETTYIMAGES.COM, WALTER IOOSS; ADDITIONAL REPORTING: JACK ELLIS
24 Freshen up
22
For that just-showered feeling on sweaty days, try Nivea Perfect & Radiant Micellar 3 in 1 Cleansing Wipes (R63). They’re gentle enough for sensitive skin and contain vitamin E and micellar water to remove make-up and cleanse your skin all in one.
EAT ICE LOLLIES FOR BREKKIE
Blend up a smoothie in a Nutribullet and pour it into an icelolly mould, like the Zoku Large Slow Pop Freezer Mould (R299, Yuppiechef.com) and your frozen brekkie will be ready the next morning.
25
PIMP YOUR PROTECTION
Turns out SPF and vitamin C are a power couple to rival Ellen and Portia. “The nutrient encourages skin to produce collagen, which protects it from UV rays,” says facialist Arezoo Kaviani. “After four weeks, your skin will appear brighter and be less prone to skin damage.” Try Dermalogica Super Sensitive Shield SPF 30 (R780).
November 2017
|
W O M E N ’ S H E A LT H
97
THE MOVEMENT
IT’S THE WELLNESS BUZZWORD DU JOUR, BUT CAN MINDFULNESS REBOOT YOUR BODY AS WELL AS YOUR HEAD? MEET THE A-LIST TRAINER WHO PROMISES JUST THAT BY A M Y L AW R E N S O N A N D A S H L E I G H AU ST E N | P H OTO G RA P H S BY PAU L SA M U E L S
98
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
d
Dan Roberts doesn’t train and tell. Despite being the go-to PT for several royal families, major Hollywood film studios and the type of model agencies who have Naomi Campbell and Suki Waterhouse on their books, he remains notoriously tight-lipped when it comes to the names that make up his client list. But what we do know is that for the A-listers who need a trainer-who-travels, in-demand Roberts charges around R40 000 per day to be by their sides, wherever that may be – making him one of the world’s priciest PTs. So what can justify such a hefty price tag? With Roberts, it’s science meets psychology: tailor-made sessions of cardio, weights and plyometrics, teamed with martial arts and mindfulness. Mindful exercise – staying in the moment through movement – is beneficial in two ways. First, by thinking about what your body is doing, you’ll do each exercise better – upping your toning potential. In fact, one study found that by focusing on the muscles you’re training, you work them 22 percent harder. Second, you’ll get all the stress-relieving benefits that mindfulness promises, mainly in the form of endorphins.
Living In The Moment
SIT AND REACH Meditative breathing doesn’t necessarily come naturally, so test these techniques for the one that suits you best: IF YOU... Feel anxious when you’re stressed and take shallow breaths. TRY... Diaphragmatic breathing. HOW... Take slow, deep breaths that expand the chest and the belly. IF YOU... Tend to fidget when you know you have to sit still. TRY... Alternate nostril breathing. HOW... Alternate inhaling and exhaling between one nostril and the other using your finger and thumb to control the flow of air. IF YOUR... Stress manifests as muscle tension. TRY... Progressive muscle relaxation. HOW... Deliberately tense each muscle group in succession as you breathe in, then relax the muscles as you breathe out.
Of course, being mindful is easier said than done. If you’ve ever tried to quieten your mind, you’ll know that telling your brain not to think is like telling your five-year-old not to look down the sweets aisle. Well, hear this: meditation isn’t supposed to eradicate thoughts. You’ll enter a battle with biology if you try to clear your mind completely. Instead, be realistic about your practice. Rather than clearing your head completely, “meditating can help change the relationship you have with your own thoughts and with the experiences of your daily life so that you are less reactive to them,” says meditation expert Dr Paula Watkins. When you notice your mind has gone as AWOL as your Tupperware lids, float your attention back and give yourself a mental high five for realising, instead of beating yourself up. Bottom line: learn to see thoughts for exactly what they are – mind stuff. Let them be, but let them go. After all, you do it every time you answer your phone when you’re walking down the street; you don’t ask everyone around you to be quiet. See, you’re already a pro at focusing your attention on the job at hand. More good news: you don’t need to turn your dressing room into an incense-filled Tibetan sanctuary to meditate at home. Similarly, there’s no need to take your mindful workout to a deserted beach. All you need is a spot where you’re unlikely to be disturbed – and a firm routine. Once you’ve found your spot, establish a time every day to get your meditation on. Build in time before your morning commute and you’ll set yourself up for the day, suggests Watkins.
Meditation In Motion
So, how do you stay mindful when you’re exercising? “Listen to your breathing to help you concentrate,” says Roberts. Think of it as “meditation in motion”. And if you start feeling bored (or jaded or frustrated)? “Those feelings bring the stuff we need to work on to the surface,” says Watkins. “Meditation isn’t an upper, nor is it a downer. It’s more like an equaliser. You need to de-habituate the brain from the constant stimulation that has become the norm.” Instagram, we’re looking at you! Plus, slowing down can help improve your productivity in other areas of your life too. Multitasking reduces efficiency, hampers creativity and drains energy, according to a Stanford University study. So you swing by the gym after work to relieve that stress – and you do a HIIT workout, which involves moving quickly from one exercise to the next, fitting as many reps as you can into a short workout. So maybe you could’ve gone a little lower on those push-ups – it’s okay, ’cause you did 50 of them! Winning! Top of the leader board. Sure, you’ll leave high on endorphins, your heart will be happy and your fat burn will be through the roof, but your mind? Even more buzzed. With mindful exercise, the focus is exactly the opposite. “Your aim is to do each move without fault. Mentally note how your body is feeling and responding to each exercise and every rep – making tiny adjustments throughout will help you perfect your form. This Zen-like focus will benefit your mind, just as much as your body.” November 2017
|
W O M E N ’ S H E A LT H
99
MINDFUL MOVES Do these mini challenges every day to tone your body and reboot your mind in one month
1
4
B A
THE MIXED MARTIAL ARTS KNEE STRIKE
A
THE JUMPING SPLITSQUAT MAX-OUT
TARGETS: GLUTES, HIPS IMPROVES: BALANCE, FAT BURN Start in a fighter’s stance (left foot forward, knees slightly bent). Raise both arms up and to the left (A). Pull your hands down as you push your right knee out – drive from the hips (like a kettlebell swing) and lean back, your heel tucked into your bottom (B). Return to start. CHALLENGE: Do 100 each side.
B
A
2
B
5
B
A
C D
THE JOVAN TEST
TARGETS: UPPER BODY, CORE IMPROVES: STRENGTH, POWER With palms on a chair, shoulder-width apart, get into push-up position. Keep your shoulders, hips and knees in a straight line (A). Bending at the elbows, lower yourself down, so your body stays in a straight line (B) and drive back up. CHALLENGE: Do 50 reps (rests permitted). Time yourself every day; if you can do it in less than two minutes, be very proud.
TARGETS: UPPER BODY, CORE IMPROVES: FAT LOSS In a low squat, place your hands flat on the floor in front of you (A). Kick both feet back so you finish in push-up position (B). Rotating your torso and feet, bring your right arm up, so you’re in a side plank (C). Rotate back to the push-up and bring your right knee in to touch your left elbow (D). Come back to plank, then jump to squat. Repeat on the other side. CHALLENGE: Do 10 reps each side, no rest. Don’t rush – it’s all about alignment. A
3 100
B
6
THE MINDFUL V-SIT TRIAL
THE SUMO SQUAT 100 CHALLENGE
TARGETS: ABS, LOWER BACK IMPROVES: POSTURE, FOCUS, BREATHING Sit with feet in front of you, knees bent and back straight. Lift your legs up so your thighs are at a 90-degree angle with the floor. Keep your back straight and shoulders back and down and gently place your hands on your knees. Focus on breathing in through your nose and out through your mouth. CHALLENGE: Aim to hold it for three minutes. Can’t get there? Just be sure to improve your time with each workout.
TARGETS: INNER THIGH, CORE, GLUTES IMPROVES: HIP FLEXIBILITY Just like a sumo wrestler would, stand with legs wide, knees soft, feet turned out (A). Squat down (B). Go as low as you can before driving back up to start. Oof! THE CHALLENGE: Do 100. Yup, you heard us right. If you have to stop, rest for two minutes and go back to the start. Yup, you heard us right that time too.
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
PHOTOGR APHS: JAMES GAR AGHT Y; ADDITIONAL REPORTING: WANITA NICOL; MODEL: MICHELLE OC TOBER; CLOTHING: COT TON ON BODY; SHOES: REEBOK
THE INCLINE PUSH-UP
TARGETS: LOWER BODY, GLUTES IMPROVES: CARDIO ENDURANCE Start in a lunge, front knee bent at a 90-degree angle and back knee bent so your knee is almost touching the ground. Keep your torso upright (A). Jump, switching your feet mid-air (B). CHALLENGE: Do it non-stop for as long as you can. Less than 30 seconds = not good enough! More than two minutes = superhero.
GIVE YOUR WORKOUT A MINDFUL BOOST Use these tweaks for your existing go-to routine to get back in the moment
Running
Weights
Yoga
You can still glide through your fave vinyasa class most days, but throw in the odd bikram sesh, especially when your brain is feeling tired. Staying in a pose for longer gives you enough time to really feel your body in the pose and make the small adjustments necessary to get deeper into it. The heat also makes you more aware of how your body is feeling.
Go heavier with fewer reps – and concentrate on both the concentric and eccentric phases of each move. A heavier weight (we’re talking challenging, not back-breaking) forces you to concentrate on your form. By cutting your rep count, you’re making it easier to maintain your focus. And by controlling both the lifting part of the move and the return to start, you’re keeping your muscles engaged for its full duration, getting more muscle activation and lowering injury risk.
MODEL: ROX ANE HAY WARD/ICE MODEL MANAGEMENT; HAIR AND MAKE-UP: SJANI GROBBEL A AR /SUPERNOVA CREATIVE MANAGEMENT
Focus on your cadence – the number of steps you take per minute. A higher cadence means you’re not taking big, hard steps, which reduces strain on your joints and connective tissue. In an easy run, you want your cadence to be at least 170 steps per minute (across both feet). And by counting your steps, you’re concentrating on running more efficiently rather than letting your thoughts wander as you trot along mindlessly.
Serious about this meditating thing? You don’t need a special pillow, but you need to perfect your posture. Sit upright with your hands resting in your lap, on your knees or at your heart centre. You’re looking for a balance of comfort and alert wakefulness – lying down will make napping too tempting!
November 2017
|
W O M E N ’ S H E A LT H
101
YOUR SUMMER JUST GOT LIT
PHOTOGR APHS: JAMES GAR AGHT Y (STILLS); ADDITIONAL REPORTING: ANITA BHAGWANDAS; MODEL: AMINAT/20 MANAGEMENT; HAIR AND MAKE-UP: SEBASTINE PEPLER /BIRD ON A WIRE
HANGING OUT OUTSIDE IS A SERIOUS PRIORITY DURING WARM WEATHER. BUT IT’S NOT WITHOUT ITS BEAUTY DRAMA: PALE OR ASHY-LOOKING BOD, DRY, CRACKED LIPS AND A BURNT NOSE THAT JUST WON’T QUIT. LUCKILY, WE’VE GOT A NEXT-LEVEL SUMMER BEAUTY STRATEGY THAT WILL HAVE YOU LOOKING FRESH AND, WELL... LIT – THE GLOWING, LUMINOUS KIND OF COURSE
1
By Gotlhokwang Angoma-Mzini and Ashleigh Austen Photographs by Nadia von Scotti
Your new
BRONZING strategy
2
1
Earning perfect, sexy summer skin shouldn’t demand baking out in the sun for hours. When it comes to being sun-kissed and glowing, there’s an easy and, more importantly, safe way to fake it. Body bronzers and self-tans. When prepping for glowing skin, no matter your skin tone, start by rubbing off winter skin – we’re talking exfoliation here. But avoid oil-based scrubs, which leave streak-causing residue. Do this a few times a week before your self-tanning sessions and the night before a bronzing blitz. Having fresh, healthy skin will ensure your glow lasts longer. Be sure to steer clear of any sweat sesh for around four hours after your self-tan – otherwise you will sweat it all away. Golden goddess status achieved.
3
4
1 | Benefit Hoola Zero Tanlines Body Bronzer (R475) 2 | Clarins Self Tanning Milky-Lotion (R365) 3 | Caribbean Tan Tanning Spritzer (R100) 4 | Filorga UV-Bronze Face SPF50+ Anti-Ageing Sun Fluid (R485) 5 | Bodyography Mineral Body Gloss (R390)
5
November 2017
|
W O M E N ’ S H E A LT H
103
3
4
2
5
1
2
6
Your new
FACE-MIST strategy
With benefits stretching beyond an initial cool-down, face mists offer up an unmatched dose of hydration. According to experts at Dermalogica, they leave your skin plump and dewy. “Facial mists help eradicate dry patches and provide added moisture to even the skin’s hydration levels. If you spray prior to moisturising, you should need to apply less moisturiser and it’ll apply more evenly,” says Emma Hobson, education manager at Dermalogica. Indulged in too many sundowner cocktails? A fine mist over your foundation radiates a healthy glow. The spray formula means 100 percent of the product is applied to the skin, unlike applying with cotton, where much of the product is lost due to its absorption.
104
W O M E N ’ S H E A LT H
|
November 2017
|
1 | Elizabeth Arden Eight Hour Miracle Hydrating Mist (R350) 2 | SVR Sun Secure Brume Invisible Fresh Mist SPF50+ (R435) 3 | Sh’Zen GentleCare Soothing Plant Mist (R205) 4 | La Roche-Posay Serozinc Facial Mist (R150) 5 | Dermalogica UltraCalming Mist (R680) 6 | Nimue Vitamin C Moisture Mist (R215)
WomensHealthSA.co.za
The Path To Your Perfect Holiday Tan TWO WEEKS BEFORE:
Exfoliate twice a week with a scrub, concentrating on your feet, elbows and knees. These areas have a slow cell turnover rate, so they tend to be rougher.
10 DAYS BEFORE:
Stop using any skincare products containing retinol – a compound that works by slightly injuring your skin to boost collagen production – because it makes it more sensitive to light.
FIVE DAYS BEFORE:
Upgrade to SPF everything. That includes lip balms, hand creams and eye protection creams.
2 DAYS BEFORE:
Fake it with a nourishing fake tan. Giving it two days to “settle” means it will look natural by the time you hit the beach.
ON HOLIDAY:
Slap on SPF before you flop onto the lounger – check page 52 to find the right SPF for your skin.
EVERY DAY:
Protect your face with a fluid, rather than a cream SPF. Its particles are smaller, so it’s less likely to block your sweat glands. Try La RochePosay Anthelios XL SPF 50+ Spray (R295).
3 Your new
FOUNDATION
strategy
We get it. It’s humid and it feels as if you’re holidaying on the sun and who wants to wear clothes, much less foundation? But let’s be honest: sometimes a little foundation can make your skin look flawless. So when it comes to covering up, favour a lightweight cream with a SPF or one that protects against UV radiation – a no-brainer. Like keeping your skin well hydrated in winter, proper skincare through the warmer months prevents some of the complications that arise from harsh external factors, like pollution, as well as what we put on our skin (we’re looking at you, heavy make-up.) According to dermatologist Dr Philip Tong, effective sun protection is essential in preventing the development of pre-cancerous lesions as well as staving off ageing. “The most beautiful skin is the skin you were born with. A good routine keeps it healthy, replaces what has been taken out and maintains the appearance that nature intended.” Try these foundations bolstered with skin-loving ingredients. 2
3
1 4
1 | L’Occitane Precious BB Cream SPF 30 (R690) 2 | Smashbox Camera Ready BB Cream SPF 35 (R510) 3 | BioNike Defence Hydra5 Mat CC Cream (R175) 4 | Vichy Ideal Soleil BB Tinted Velvety Cream SPF50+ (R290) 5 | Gatineau Perfection Ultime Anti-Aging Complexion Cream SPF 30 (R625)
106
W O M E N ’ S H E A LT H
5
|
November 2017
|
WomensHealthSA.co.za
4 Your new
LIP COLOUR
strategy
There’s a place for a strong matt lip, but it sure isn’t when you’re playing beach cricket under the hot SA sun. With a hint of colour, these balms quench dry lips while keeping your pout ready for those #squadgoals snaps thanks to their strong moisturising powers. Hot tip: add a dot to each cheek and blend for a rosy glow.
2 3
1
4
5
TOP SUMMER SKIN TIP
Like when buying muesli, it pays to turn the packet over and check the ingredients. Nicotinamide (known as vitamin PP) has been shown to assist in the body’s repair of DNA damage in skin, which can happen with sun exposure. Ceramides in skincare products aim to replenish the “natural ceramides” lost in the upper layers of the skin through over-washing or in those prone to develop dry skin.
1 | Catrice Tinted Lip Glow Balm (R100) 2 | DrPawPaw Tinted Peach Pink Balm (R99) 3 | Rimmel Oh My Gloss Oil Tint (R90) 4 | Justine Tissue Oil Lip Tint (R40) 5 | Yardley BB Lip colour (R100)
November 2017
|
W O M E N ’ S H E A LT H
107
Make sure you buy the best-quality free-range, antibiotic-free poultry you can find. Look for a butcher you trust! We rate Frankie Fenner Meat Merchants (Cape Town), Hope Meats (Durban), Red Barn (Garden Route) and The Free Range Food Co (Gauteng).
108
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
We love chicken! It’s a great source of lean protein and it’s so diverse. Here’s how to turn a humble bird into multiple meals with fast, easy recipes, perfect for leftovers PHOTOGRAPHS BY CHRISTOPHER TESTANI
November 2017
|
W O M E N ’ S H E A LT H
109
Rainbow chicken salad with buttermilk dressing
Rub the bird with oil and seasoning mix (see page 113 for a variety of options). Season the inside with any aromatics you choose (a halved lemon, garlic cloves or herbs) to infuse the meat with flavour. Place the chicken, breast-side up, in a roasting pan with a rack (alternatively, spread chopped carrots, onions and potatoes on the bottom of the pan and place the chicken on top), so hot air can circulate underneath and cook the meat from all sides. Roast in a 220°C oven for 15 minutes to crisp the skin, then drop the temperature to 180°C and continue cooking until the internal temperature of the meat is 73°C (about one hour for a 1.5kg chicken). If you don’t have a meat thermometer, cut into a deep section of a thigh, so you reach the bone. If the juices run clear (no blood), the meat is cooked through. Don’t forget to rest your chicken (at least 10 minutes) before carving!
110
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
¼ cup low-fat buttermilk 2 tsp fresh lemon juice or white-wine vinegar 1 small clove garlic minced with ¼ tsp kosher salt 1 tsp honey-mustard dressing ¼ tsp ground black pepper ¾ cup shredded leftover roasted chicken (no skin) ½ cup thinly sliced red cabbage 1 small carrot, grated 1 small rainbow beetroot (or regular), scrubbed and very thinly sliced ½ avocado, sliced vertically ¼ cup snow-pea shoots
1/ In a medium bowl, whisk buttermilk, lemon juice, salted garlic, honeymustard dressing and pepper. Add chicken and toss to coat. 2/ Arrange on a large plate with the rest of the ingredients. Drizzle with remaining dressing and toss with a spoon before serving.
Chicken, barley and broccoli soup ¼ cup barley 1 medium leek, dark-green parts removed, white stalk halved lengthwise, thinly sliced 2 celery ribs, thinly sliced 1 clove garlic, minced 1 tbsp olive oil 1 head broccoli, trimmed and cut into 5cm pieces 1 small sprig rosemary 1 bay leaf ½ tsp kosher salt, plus extra to taste ½ tsp freshly ground black pepper, plus extra for serving 1 litre chicken stock 2 cups baby kale 1 cup shredded leftover chicken ¼ cup coarsely chopped fresh flat-leaf parsley 2 tbsp small basil leaves
1/ Cook the barley according to package directions. Drain and rinse under cool water. 2/ In a saucepan over medium heat, sauté the leek, celery and garlic in the olive oil, stirring, until the vegetables soften, about five minutes. 3/ Add broccoli, rosemary, bay leaf and seasoning and cook for two minutes. Pour in stock, bring to a boil, then reduce to a simmer. Cook until broccoli is tender, but still bright, about five minutes. 4/ Add barley, kale and chicken and cook for a further five minutes. Remove and discard bay leaf and rosemary. Stir in parsley and top with basil. Test for seasoning (add more if necessary).
Germ Alert!
Don’t rinse your chicken – you’ll just run the risk of spreading germs across your sink and other surfaces. If you need to, simply pat the chicken down with paper towels.
Spread a single layer of chopped root vegetables (potatoes, onions, carrots) on the bottom of a five- or six-litre slow cooker. Rub seasoning mix (see page 113) over the bird, inside and out and place it,
breast-side up, on the bed of vegetables in the slow cooker. Cook on low until meat is fork-tender, about four hours for a 1.5kg chicken.
November 2017
|
W O M E N ’ S H E A LT H
111
Chilli Chicken Nachos ¼ cup hoisin sauce 2 tbsp fresh lime juice 1 tsp Sriracha 1 cup shredded leftover grilled chicken 24 rice crackers (or corn nachos) ½ cup shredded Napa cabbage ½ cup grated daikon radish 1 mini cucumber, thinly sliced 1 small red chili, thinly sliced 1 spring onion, sliced ¼ cup coriander leaves ¼ cup low-fat sour cream (optional) Lime wedges, for serving
1 / In a medium bowl, stir together hoisin sauce, lime juice and Sriracha. Add chicken and stir to coat it in the sauce. Cover and microwave for one minute. 2 / Pile rice crackers in the middle of a large plate and top with chicken and the vegetables and herbs. You can use guacamole instead of sour-cream for a dairy-free alternative. Serve with extra lime wedges.
Prepare a Weber-style braai for indirect cooking with a medium-high hot zone. Place the chicken, breast-side down, and cut out the bird’s backbone with sharp kitchen scissors, starting at the thigh, then discard it (or keep it for stock). Flip the chicken over and press down firmly on the breastbone to flatten. This allows
112
W O M E N ’ S H E A LT H
|
the meat to cook faster and more evenly without drying out. Rub on a seasoning mix (see page 113) and place the bird, breast-side up, over indirect heat (the braai’s cooler side). Close the lid and cook, rotating once or twice, until the internal temperature is 73°C (about 45 minutes for a 1.5kg chicken).
November 2017
|
WomensHealthSA.co.za
Rotisserie
2 tsp sugar + 1½ tsp thyme + 1½ tsp paprika + ½ tsp kosher salt + ¼ tsp garlic powder + ¼ tsp onion powder + ¼ tsp cayenne pepper + ¼ tsp mustard powder + ⅛ tsp black pepper
Mid-East
Boost your chicken’s flavour with these spice blends (all spices are ground, unless otherwise stipulated)
1½ tsp black pepper + 1½ tsp coriander + 1½ tsp cumin + 1½ tsp paprika + ¼ tsp cinnamon + ¼ tsp cardamom + ⅛ tsp cloves + ⅛ tsp nutmeg
Tex-Mex Asian
RECIPES: THE RODALE TEST KITCHEN; ADDITIONAL REPORTING: AMY HOPKINS; FOOD ST YLING: EUGENE JHO
1 tbsp fivespice powder + 2 tsp lime zest + 1 tsp kosher salt + ½ tsp ginger + ¼ tsp cayenne pepper
2 tsp dried origanum + 1 tsp chilli powder + 1 tsp cumin + 1 tsp coriander + ½ tsp kosher salt + ½ tsp garlic powder
November 2017
|
W O M E N ’ S H E A LT H
113
POOL PARTY GO CLASSIC THIS SUMMER WITH A CHIC FULL COSSIE. CUT-OUTS, TIE-UPS AND LOW-CUT ARMHOLES AND BACKS MAKE FOR SEXY UPDATES BY ANJA JOUBERT | PHOTOGRAPHS BY ALEXA SINGER
FUNctional
Do more than the occasional splashing? Racerback straps, curved seams and an asymmetrical mesh panel will make you the main attraction in the pool. Train swimsuit, R1 299, adidas StellaSport
Rounding Up
These cups will give shape to even the tiniest busts. The orange highlights cleverly emphasise your curves while the palm-tree pattern hides any problems in the stomach area.
The Ritz swimsuit, R3 245, Maaji
WORDS: AMY HOPKINS; MODELS: OLIVIA /BOSS MODELS AND CHELSI/BOSS MODELS; HAIR AND MAKE-UP: ROBIN NISSAN; FASHION ASSISTANT: PHILIPPA CROOKS
Soft Touches
Feminine frills on the straps draw the eye to your shoulders and collarbones, while the graphic pattern adds a modern twist. Mini frill swimsuit, R499, Cotton On
116
W O M E N ’ S H E A LT H
|
November 2017
|
WomensHealthSA.co.za
Bridge The Gap
The bikini meets full cossie with this swimsuit. The high waist keeps your tum tucked in, while those sexy abs still get to show off a bit.
Pandora swimsuit, R1 199, Akina
Highly Strung Lace-up details are a super-hot trend and we love how you can adjust these to give you more or less, err, breathing room.
(From left) Mini Rib Maillot, R2 299, Milea; Inka Rib Maillot swimsuit, R1 899, Seafolly
Sexy Peek
Just like your deeparmhole vests, this cut allows for a sexy glimpse of side boob - the new cleavage, really. It also gives the impression of a lengthier torso.
Yellow swimsuit, R199, H&M
WHEN SEEING IS NOT
Before -and-after pictures are the foundation of fitspo – and many women’s Instagram feeds . But are these images and the transformations behind them as real as they seem?
PHOTOGR APHS: GALLO/GET T YIMAGES.COM; WORDS: ANNA HART AND GOTLHOK WANG ANGOMA-MZINI
BELIEVING How long did it take the women on the left to transform into those on the right? A month? Twelve weeks? Six months? Try under two hours. The difference between the juxtaposed images shows just how easy it is to attain a before-andafter shot in a single day. November 2017
|
W O M E N ’ S H E A LT H
121
In the past three years, beforeand-after transformation photographs have become as ubiquitous to the fitness world as protein balls and kale smoothies; offering free, powerful and immediate fitspo and real-life testimonies to grit and determination. And social media, particularly the ’gram, has been the lighter fluid to the runaway fires of the filtered photos. The hashtag #TransformationTuesday has notched up more than 11-million posts on Instagram – obviously before-andafters get people going. But should you believe the hype? More importantly, should you base your body goals on anything you see online?
TOO GOOD TO BE TRUE
“Social media predominantly focuses on unrealistic weight-loss goals, quick fixes and miracle body transformations. Before-and-after photos of women who have lost 20kg in three months and look fabulously toned with six packs are a common sighting,” says dietician Samantha Burns from Lila Bruk & Associates in Joburg. Fact: healthy weight loss takes time. And not just the time it takes to go through the three or thirty “samey” photos you take with your phone before you pick the Instagram and Facebook winner. If you’ve seen a formerly obese woman who appears to have halved in size and claims to have done it in 12 weeks – it’s not sensible and probably not true. If you achieved this transformation in the three-month period (yes, half your size in 12 weeks), you’d be contradicting everything we know about physiology, medicine, exercise and diet. “A very rapid weight loss can lead to serious health complications and yo-yo-dieting in the future. Unhealthy weight loss can lead to gallstones, gout and loss of energy, to name a few problems. And over time, exercise becomes painful because your
122
W O M E N ’ S H E A LT H
|
muscles are not able to rebuild and replenish themselves,” says Burns. “Social media is becoming a very popular outlet for individuals to showcase their achievements, which, in some cases, aren’t always true. I have stumbled on quite a few rapid transformations of people who might have done it in longer periods and now claim a shorter one or maybe just did it unhealthily,” says 22-year-old Zamazindela Malinga, who used to weigh 80 kilos. At 1.55m she felt big and knew she wanted to lose weight. “Being constantly bombarded with unrealistically skinny images can eventually stir up feelings of anxiety, inadequacy and depression, which I was constantly faced with. The minute someone used to say ‘let’s take a group picture’, I would instantly feel my heart sink. I felt so embarrassed in pictures to the point where I wouldn’t want to see it after it was taken,” admits Malinga. So many of us are guilty of triplechecking every photo for gummy smiles, closed eyes, duck pouts, double chins, flabby arms or hammy thighs. In fact, in a study by Weight Watchers, the average woman is incredibly self-critical and finds fault with herself eight times a day. The most common criticism, unsurprisingly, is weight. So it only makes sense that women feel pressured to mimic the “20kg in 12 weeks” losses they see out there. Malinga was also a victim of that pressure. “From the 10-day Beyoncé Maple Syrup Diet to the Military Diet and The Egg Diet, the list
I effortlessly gained it all back in a week or two at most,” she explains. She was told that if she stayed on her current weight she could become diabetic. “Hearing it from someone else made it more apparent. Of course, rapid weight loss sounded more appealing, but it’s very unsustainable. The truth of the matter is that when you fast or starve your body, your metabolism slows down.” We know that losing weight is beneficial for your long-term health if you’re overweight. However, it’s important to do it at a sensible pace. Losing more than 1.3 kilos a week will send your body into starvation mode. “Research has shown that 0.5kg per week, thus two kilos per month, is healthy when it comes to weight loss,” explains biokineticist Elzette Hennig. “Just keep in mind as well that the actual kilograms you lose should not be your main focus. You should focus more on centimetres and body-fat percentage,” she says. Monika Human agrees. She’s a personal trainer, sports coach, nutritional advisor and professional fitness athlete. “There is a big difference between losing weight and losing fat. When you lose weight, you lose a little
“UNHEALTHY WEIGHT LOSS CAN LEAD TO GALLSTONES, GOUT AND LOSS OF ENERGY.”
is endless and I’ve tried them all. Sadly it was all a waste of my time and energy. None of them were sustainable. I’d go for a day or two and then next minute I’d binge eat and feel absolutely horrible. At times, I may have lost what I thought was fat, but it was just water weight because
November 2017
|
WomensHealthSA.co.za
bit of fat, muscle and fluids,” says Human. When it comes to understanding weight loss, Human is a pro. She’s also a professional body builder. “To lose body fat, strength training is a great way to go as it helps you build lean muscle. An average person, who doesn’t know what it really takes, will not be able to tell if what they are looking at was really 12 weeks of hard grafting or
WATCH OUT NOW!
Feeling pressured to get that slim summer body? And want it quick? Dietician Samantha Burns at Lila Bruk & Associates explains why you should think twice. Here Burns explains how quick, unhealthy weight loss can lead to the following health problems:
RAPID DROPS IN BLOOD-GLUCOSE LEVELS
GALLSTONE FORMATION
Gallstones may form due to bile build-up in the gall bladder. A gallstone can cause an obstruction in the pancreatic duct, which can lead to inflammation of the pancreas, also known as pancreatitis. Pancreatitis causes intense, constant abdominal pain and may lead to hospitalisation. PREVENT IT: If you are slimming down, try to avoid diets that cause you to lose weight very quickly, such as diets restricted to fewer than 2 090 kilojoules per day.
Quick weight loss and unhealthy fasting may result in a drop in blood-sugar levels. This can be fatal for a diabetic and in general is not good for your health. Symptoms of low blood sugar include nausea, dizziness and sweating. PREVENT IT: Don’t be tempted to skip a meal. Eat often – munching often can stave off hunger and help you maintain a healthy weight.
GOUT ATTACKS
Gout attacks may occur when your diet is too high in protein. With a gout disorder crystals of uric acid are deposited in the joints, where they cause a type of arthritis called gouty arthritis. They also can be deposited in the kidneys, where they can cause kidney stones. PREVENT IT: Follow a healthy diet, avoid binge drinking and stay hydrated.
DECREASE IN VITAMINS AND MINERALS
LOSS OF ENERGY
The majority of rapid weight-loss diets are too low in kilojoules or carbohydrates. Over time exercise becomes painful as your muscles are not able to rebuild and replenish themselves. Soon a vicious cycle is formed, which unfortunately leads to decreased performance. PREVENT IT: Eat protein before any physical activity because it can help reduce muscle damage. And include a small portion of monounsaturated fats, found in foods like nuts, avocados and olive oil. These healthy fats provide energy too.
Rapid weight-loss diets that cut out certain food groups may result in a person becoming deficient in certain nutrients, which could lead to serious illnesses in the future such as osteoporosis or high cholesterol.
PREVENT IT: Seven-colour Sunday? How about seven-colour everyday! Adding colour to your plate may help in providing you with antioxidants and other health-enhancing vitamins and minerals.
November 2017
|
W O M E N ’ S H E A LT H
123
something that took a much longer time.” says Human. Sometimes it could simply be down to the magic of flattering lighting and a clever camera angle. Or a quick coating of fake tan. Human admits that there are some tricks of the trade for perfecting your pose. “Not everybody is born the fitness models that we see on Instagram. However, with the right lighting and pose, anybody can take the perfect full-body selfie. When I see huge 12-week transformations, I love to go a bit deeper and stalk the person. Do your research; check where that person really was 12 weeks before. On social media you cannot hide. Go months back on their posts and see what they really looked like and I can guarantee you that most of the time you will be surprised,” says Human.
THE HONEST TRUTH
So who are some of these women and men who put their images and names to such extreme claims? Don’t they get that by manipulating pictures and timelines they’re manipulating us too? Tash*, 23, is one of the before-and-after “success stories” on the promotional posters and
as the “before” image – I was at least 13 kilos heavier then.” Tash spoke to her trainer, who said the quality of her more recent “before” photo wasn’t good enough – and offered her a month of free training to get results “even more inspiring for our new members”. The problem with this is that it is not inspiring. Instead it sets unrealistic and unhealthy expectations and goals. “Women tend to be very impatient and then become demotivated when the weight loss takes longer than they want it to. Then they either give up or go into a vicious cycle of yo-yo weight loss,” says Hennig. Tash admits that the combination of flattery and free training worked. “And my gym is like my family – I guess I wanted to help them out,” she says. And all the likes can’t have hurt either? “I worked my arse off,” says Tash. “So, yes, getting all the ‘booty goals’ and ‘go you!’ comments felt really good.”
she says. When Jodie confronted her flatmate about it, Xenia shrugged. “She said that I looked amazing and was an inspiration and pointed out the likes the post had got,” says Jodie. A few weeks later, Xenia agreed to remove the hashtag time frame, but did not think she’d done anything wrong. “Her take on it was, ‘If it helps motivate people to become healthier, where’s the harm?’ But to me, it feels like fraud. There’s no way I could have changed that much in 12 weeks.”
A QUICK FIX
The saddest bit? A two-year weightloss and fitness journey is way more badass than a 10-week blitz. “Wouldn’t it be wonderful,” asks dietician Nigel Denby, “if social media was being used to share the ups and downs of a long, but sustainable journey to a fit and healthy body?” But we have short attention spans and want quick fixes. Cost also comes into it. People figure they can afford a 10- or 12-week programme rather than a trainer who says it will take 18 months to get the results you want, alongside a gym fee of thousands. Even if they’re the only ones telling the truth. And younger, less established trainers are so desperate to please that they’ll promise clients the world. “It takes
“WITH THE RIGHT LIGHTING AND POSE, ANYBODY CAN TAKE THE PERFECT FULL-BODY SELFIE.”
Instagram feed of her local gym. “I signed a waiver agreeing that pictures could be ‘edited’ and used for ‘promotional purposes’, but I was shocked when I saw the Insta post,” she says. “They’d used a picture of me from April 2015, when I first joined the gym,
124
W O M E N ’ S H E A LT H
|
Jodie*, 27, feels less sanguine about her before-and-after pics. Her flatmate Xenia* was setting herself up as an independent PT and asked if she could use photos on her Instagram of Jodie before and after she’d trained for a marathon. “Xenia had genuinely assisted me with some of my training, so I agreed – to help out a mate,” says Jodie. But when Xenia proudly unveiled her renamed Instagram account and website, Jodie was horrified. “My body changed over the course of a year, but Xenia had hashtagged it #XenBody12WeekShred,”
November 2017
|
WomensHealthSA.co.za
experience and know-how to be honest about a client’s ambitions and goals. In my opinion honesty is always the best policy. I would rather tell a client you might be able to lose five kilos before that island holiday and if they then lose more than that it is a bonus,” says Hennig. And you don’t just pay for your credulity with your wallet. “Unlike
a lot of what you see online, this particular aspiration seems attainable, within your own reach,” adds clinical psychologist Dr Jessamy Hibberd. “These pictures seem real, which is why it’s so much more harmful to you when they’re not.” Obviously, goals are good, as is dreaming big. At the University of Nottingham’s department of nutrition and dietetics, associate professor Amanda Avery’s recent study of 24 000 obese people found that those who set themselves an ambitious “dream weight” target lost almost double the weight of those who focused on “achievable” goals over the course of a 12-month slimming programme. “Visualisation can be incredibly powerful, so focusing on what you’d like to achieve and how you’d like to look is a very important behavioural strategy to support lifestyle change,” says Avery. “But it’s important that social media content is positive, authentic and responsible and that it motivates and inspires the people who see it. Anything unrealistic or fake or that makes people feel inadequate or that would be unsustainable should be approached with caution.” Human knows all about pushing the boundaries of what’s possible to achieve. “It also depends on your starting point. Instead of searching for those who magically became fitness models over 12 weeks, rather search for accounts of people who are real, who share the hard work that goes in and the sweat, tears and obstacles they are facing. Those
THE 30-SECOND TRANSFORMATION
Monika Human, WH Next Fitness Star 2016 finalist and PT reveals simple tricks of the trade LIGHTING.
work for you. At the end of the day, don’t do something you are not comfortable with.
Find the light that will show off your curves. Don’t go for super bright light in your face as it makes you look washed out and even if you have a six-pack, it will make it vanish.
SURROUNDINGS.
As much as it is all about your body and your progress, there is nothing worse than taking a selfie in a changing room with a toilet or fellow gymgoer in the background. Also, if it is a gym selfie, for example, be aware of the people around you. In your room, keep it tidy – people don’t want to see your dirty undies on the floor or messy bed behind you. It can totally kill the vibe of even the best body shape.
STRIKE A POSE.
We all have our better side and better angle. It’s important to find that angle. Decide what you love most about yourself and highlight it. Also go onto your favourite fitness models’ pages on Instagram and check how they pose in their pics, then practise in front of the mirror to see what works for you.
FILTER IT.
FLEX THOSE MUSCLES.
Filters can completely change how you look in the picture. I personally use your standard settings as I am not a fan of apps that “fix” flaws, like taking out blemishes or slimming down your legs, adding abs etc. As much as I change lighting and the contrast or saturation a little, I am very against over-editing.
Especially when it comes to our waist, make sure you hold your tummy in and hold those muscles tight to create a lean line. You might have to hold your breath in, but make sure you don’t go bright red in the photo and please do not pass out.
OUTFIT. people are much more motivating and they are your proof that hard work always pays off,” says Human. So it’s a case of finding that sweet spot where a goal is inspiring and thrilling enough to motivate you, yet still sufficiently attainable so as not to make you feel like a hopeless loser. But for now, perhaps it’s best to view fitspo on Instagram as you might a secondhand designer handbag on OLX. If it looks too good to be true, it probably is.
What you wear makes a huge difference. Just like with a professional photo shoot, it’s important to wear well-fitting clothes and underwear. Decide how you feel most comfortable and how you want to show off your body. I love to wear crop tops and bikinis to show my hard work and progress, but we are all so different and what works for me may not
November 2017
BE CONFIDENT.
You take the best photos when you are feeling good about yourself. It’s more important to feel confident and happy and proud with the progress you’re making. I always say: smile, baby girl, you never know who you are inspiring. Follow Monika on Instagram @polishmissfit
|
W O M E N ’ S H E A LT H
125
SPECIAL REPORT
Breathe in deeply. Good, right? Think again. You’ve just inhaled microscopic particles – undetectable, but poisonous and deadly. Is a gas mask this summer’s most essential accessory? BY BETH HOWARD
Even if you’re not a smoker, you’re unwittingly puffing on toxic fumes with every breath you take. Right now, Gauteng, where almost a quarter of SA’s population lives, has some of the most polluted areas in the country, including Tshwane and Johannesburg, where levels of two major contaminants – ozone and particulate matter (often-hazardous particles in the air formed by liquids combining with tiny solids) – make the simple act of breathing a health hazard. And while it’s no shock that traffic-choked metropolises, like Cape Town and Durban, aren’t far behind, surprisingly, rural locales like Hartbeespoort and remote farming zones, like Ermelo in Mpumalanga, also made the World Health Organization’s newest list of most-polluted places – in fact, Hartbeespoort is SA’s most air-polluted region. “There’s no level of air pollution below which you can say there is no health effect,” says Rico Euripidou, environmental health campaign manager at groundWork, a NPO that champions environmental justice. A major problem, since inhaling ozone, even briefly, is “like getting a sunburn on your lungs – and, over time, the resulting inflammation can scar lung tissue, narrow airways and worsen asthma,” says Dr Norman Edelman, a senior scientific advisor for the American Lung Association (ALA).
Respiratory difficulties are just one factor; research shows mucked-up air can mess with your heart, immune system and cognitive function. One study found that women who lived in high-pollution areas for more than a decade had prematurely aged brains, a precursor to dementia and Alzheimer’s. The reality is most of us suck in toxins day in and day out – often without even knowing it. And most women with busy lives don’t have the option to hide inside (which, frankly, isn’t always much safer; see Inner Turmoil). The best way to breathe easier is to know from where specific threats stem so you can minimise your exposure.
A Perfect Storm
In part, we have ourselves to blame. Right now, there are an estimated 1.1 billion cars (excluding trucks) on the planet – machines that spew out microscopic metals, like lead, and noxious gases, such as nitrogen oxides and carbon monoxide. (Buses and trains emit the same filth, but they use less energy per person so are overall healthier transport options.) Then there’s our collective appetite for meat: in South Africa, we chow down 2.9-million tons of beef, poultry and pork per year. Much of that livestock
SPECIAL REPORT eats grains sprayed with pesticides that can drift kilometres to poison our nervous systems. Plus, their flatulence is high in methane, a gas 25 times more toxic than carbon monoxide. And the animals’ waste contains ammonia, which can mix with factory exhaust to form particulate matter. Both cars and cows also flood the air with heat-trapping gases that contribute to climate change – which is bad news for the environment, yes, but more immediately, it’s bad news for your health. “Everybody thinks of climate change as an environmental issue; everyone thinks air pollution is an environmental issue. It’s not,” says Euripidou. “It’s a health issue.” Hotter, drier days increase the risk for wildfires, which, in turn, funnel smoke and ash into the air to ramp up the production of ozone, says Janice Nolen, assistant vice president of national policy for the ALA. Sounds pretty remote for city dwellers, but after wildfires engulfed Québec, Canada, in 2002, air-quality scientists in Baltimore, 1 000 kilometres away, measured a 30-fold increase in particulate matter. Given this data, it is very plausible that pollutants created by the 300-kilometre-strong fires that ravaged the Garden Route and beyond this year could’ve been blown as far as Johannesburg, if not further. Added to this simmering cocktail are new pollutants like BPA. The endocrine-disrupting chemical has recently been ID’d in air samples, possibly going airborne when plastics are burnt.
Worse For Air
It’s all a lot to breathe in – and it can be hell on our bodies and minds. Smog, which may speed build-up of plaque in arteries, has been linked to heart attacks and strokes. It’s also now tied to multiple types of cancer, including breast and ovarian, since tiny toxic particles can penetrate the lungs and skin, enter the bloodstream and disperse carcinogenic compounds throughout the body. Women who are pregnant or trying to conceive are particularly affected by pollution. Exposure to high levels can lead to infertility, premature births and diabetes during pregnancy and after (for mom and baby). One study found that expectant mothers who lived in highly polluted areas were up to two times as likely to have kids with autism. Then there’s how it can mess with your skin, causing inflammation, hyperpigmentation and dehydration, which adds years to your face. Perhaps the deadliest fallout of all: last year, scientists found that suicide rates spike 20 percent
128
W O M E N ’ S H E A LT H
|
November 2017
DIRTY WORDS
after three straight days of poor air quality. Pollutants may mess with the way the body metabolises mood-regulating chemicals, like serotonin. “The hypothesis is that if someone has an underlying psychiatric condition or a genetic predisposition to depression, breathing in bad air could send them over the edge,” explains study author, Dr Amanda Bakian, whose research area includes the effect of environmental factors on psychiatric conditions.
Deep Breaths
Finally, some good news: you can protect yourself by taking relatively simple steps. Counter-intuitively, breaking a sweat, even outside, can help. Working out boosts blood flow to the heart, lungs and brain – benefits that may outweigh the pitfalls of a smoggy jog, says professor of environmental engineering Dr Julian Marshall. To mitigate the effects of pollution, set out before 10am, when ozone levels are more muted, and stay off main roads; concentrations of some pollutants are lower on side streets. Salvation may also sit on your plate. Antioxidants like vitamins C and E can neutralise free radicals, tiny compounds that help pollutants do their dirty work in the body. Aim to get 250mg of vitamin C a day (the amount in two cups of spinach, plus a large orange and a cup of strawberries) and 50 IU of vitamin E (about 80g of sunflower seeds and around 50g of almonds). Omega-3 fatty acids have also been linked to protecting the heart from air pollution. Nosh three grams a day, about the amount in 170g of fatty fish, like salmon or mackerel. Meanwhile, do more about the structures that allow polluted air; right now, air-monitoring stations in SA are in disrepair, so it’s hard to know the state of the air in real-time. Use your voice to lobby authorities in your city to prioritise the monitoring of air pollution. That means attending public meetings with your ward councillor, responding to relevant white papers made available for public comment and supporting environmental lobby groups who are engaging with government around these issues. Without the numbers, we can’t hold government and energy companies – largely responsible for toxic fumes – accountable for the large-scale health risks of simply breathing. The only way to make sure that what you’re breathing in is healthy, not harmful, is never to take it for granted. |
WomensHealthSA.co.za
Air pollution experts toss around some pretty technical jargon. Use our cheat sheet to decode the lingo – and your risks HAZE A brownish combo of components, like windblown dust, car exhaust and wildfire soot, that gloms together and hangs in the air, where it can irritate your nose, eyes and throat and worsen asthma symptoms. One type, smog, is primarily made of ozone and can hamper lung function, even in healthy people. HEAVY METALS These are vehicle-emitted pollutants (mercury, lead, chromium) that can build up in the body when inhaled repeatedly over time, causing nerve damage, reproductive problems and kidney disease. OZONE Produced when nitrogen oxides (belched out by vehicles), volatile organic compounds and sunlight cling together and cook in the atmosphere. Too much ozone in the air makes it difficult for you to draw in a full breath. PARTICULATE MATTER (PM) Minuscule particles of soot and heavy metals. PM less than 2.5 microns in diameter (about ⅓ the width of a human hair) poses the most serious threat, since it can permeate deep into the lungs and bloodstream and set the stage for certain cancers and cardiac problems. PERSISTENT ORGANIC POLLUTANTS (POPS) So called because they can linger in the environment – and the body – for decades or longer, these chemicals are off-gassed from pesticides and have been linked to obesity, cancers and premature death. Off-gassing is the release of chemicals into the atmosphere as a product settles (a typical example: that new car smell). VOLATILE ORGANIC COMPOUNDS (VOCS) A mishmash of chemicals found in petrol, paint and some cleaning solvents. They remain in the air long after you put the product away (or, say, the paint dries) and cause headaches, nausea and, possibly, cancers.
INNER TURMOIL
Sealing yourself indoors seems like the best way to avoid airborne ills, but what you inhale at home can be seriously dirty too – with the worst offenders hiding in plain sight. Plan a search-and-destroy mission
1/ Sink
Spores thrive in moist spots (sinks, shower curtains, tubs), inducing breathing problems and potentially harming your immune system. THE SOLUTION:
Keep your pad’s humidity below 50 percent (check with a hygrometer, like the Stadler Form Selina Little Hygrometer, R369, Takealot. com). Any higher, dry things out with an air conditioner or dehumidifier. Weekly, wipe damp areas with a solution of one cup bleach to three litres water.
Fix It Up
Renovating or refurnishing? Choose...
2/ Candles
Paraffin candles emit headache-causing chemicals, like benzene and toluene, plus soot. Scented ones let off VOCs. THE SOLUTION: Choose soya candles, which give off less soot. We rate SoyLites’ candles (from R30, SoyLites.co.za): the candles emit zero toxic fumes and double up as a moisturising body oil.
3/ Shower curtain
Plastic shower curtains could contain PVC (polyvinyl chloride), which softens plastic, but also emits toxic compounds including phthalates and lead. THE SOLUTION: Opt for a glass screen or, failing that, curtains free from PVC, like cotton ones.
4/ TV
Flame retardants that get to work as your TV heats up when in use – the same goes for computers, e-readers and mobile phones – can be toxic and can even upset your hormonal balance. THE SOLUTION: Switching off your electronics overnight and allowing them to cool down fully – rather than leaving them on standby or on night mode – can make a difference to the levels of these chemicals in the dust and air around you.
5/ Air Freshener
Air fresheners and scented candles often contain limonene, which provides that citrus smell. Sounds innocent enough, but when limonene meets particles in the air, it transforms into formaldehyde. THE SOLUTION: English ivy, geraniums, lavender and ferns can absorb formaldehyde from household air.
GREEN MACHINES
House plants vacuum up airborne toxins, so place a few where you spend the most time (like on your desk). Below, the best for erasing common evil-doers
FLOORING
VOC-free wood or bamboo; carpets marked with the Carpet and Rug Institute’s Green Label Plus. TABLES, BOOKCASES AND SHELVES
Solid wood. Pressedwood products, like chipboard or plywood, contain formaldehyde. Check furniture’s sides and bottom – pressed wood is usually unfinished. SOFAS AND CHAIRS
Polyester- or wool-filled pieces. Polyurethane foam contains fire retardants linked to reduced fertility and cancer.
ENGLISH IVY
FLORIST CHRYSANTHEMUM
TRICHLOROETHYLENE:
Used in paints and rug cleaners; can cause nausea, vomiting and nervous system damage.
FORMALDEHYDE:
Lurks in paper products (towels, bags) and some fabrics; inflames airways, may cause cancer.
BAMBOO PALM
BENZENE:
Present in petrol and cigarette smoke; can make you dizzy and increase your heart rate.
FLAMINGO LILY
SNAKE PLANT
AMMONIA:
Hides in cleaning products; associated with irritated eyes and sore throats.
XYLENE:
Found in car exhaust and tobacco; can cause heart, liver and kidney damage.
TH
129
SUBSCRIBE AND SAVE! 25% OFF!
+
ONLY R28 PER ISSUE
+ FREE DELIVERY
* 11 MONTHS FROM STARTING MONTH ISSUE
WIN! WIN! WIN!
R308 ANNUALLY*
Subscribe to Women’s Health and stand a chance to win one of three Hugo Boss – Boss The Scent For Her 100ml fragrances, each valued at R1 770 Be enthralled by Boss The Scent For Her. Inspired by the journey of seduction and the irresistible act of getting closer to someone, this luxurious and sensual perfume features top notes of honeyed peach and freesia, warm heart notes of the osmanthus flower and a rich base of roasted cocoa. Altogether these accents create a fragrance that captivates both the Boss man and Boss woman equally; the closer they get, the more they discover.
3 EASY WAYS TO SUBSCRIBE: Call: 087 740 1039
Email: womenshealth_ subs @media24.com
SMS: “womenshealthsubs” and your name to 32511 and we’ll call you
TERMS & CONDITIONS Offer ends 19 November 2017. Prizes will only be sent out to subscribers residing in South Africa. For international rates call us on 021 065 0033.
TAG Heuer Boutiques; Sandton City & V&A Waterfront. Also at selected fine jewellers nationwide. For further information please call 011.669.0500. www.picotandmoss.co.za
AQUARACER DIAMONDS Bella Hadid, the new generation’s favourite, has everything going for her. She’s beautiful, vivacious, luminous and free-spirited. She glides through pressure so #DontCrackUnderPressure is the perfect motto for her.