SPAR My Race Magazine 2012

my

myRace

Official Magazine for the SPAR Women’s Challenge 2012 | Pretoria

BE GREAT, BE YOURSELF, BE BEAUTIFUL!

Most

South Africa’s

Beautiful Road Race

My SPAR 02

MD’s letter

04

Editor’s letter

06

History of SPAR

62

A SPAR near you

31

contents

My own prescription for health is less paperwork and more running barefoot through the grass” - Leslie Grimutter

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41 32 My race

55 My family

11 SPAR race organising committee

36 Tuck into healthy snacks

12 Race stats

38 Dinner date... with your kids

15 SPAR charity beneficiaries

My health

21 22 25 28 31

Separate fat from fiction Put your health first Choose the best bed Pick a personal trainer Discover your beauty

My style

My food

46

34

41 Good, green and organic 44 Eat your water 46 How to eat healthy

My time

12

48 Meet our cover artist 52 Reclaim the real you

32 Pamper yourself happy!

55 Women having a ball

34 Hottest fashion styles

59 Find your ultimate hobby

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My SPAR

MD’s Letter Managing Director – SPAR North Rand

Desmond Borrageiro

To all the entrants and friends of SP AR joining us at the race, I want you to take the following inspiration from Dean Karnazes with you, not just on the race but also in life: “Run when you can, walk if you have to, crawl if you must; just never give up.”

Sponsored by:

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2012 • MY RACE MAGAZINE

I am and have always been, a strong believer in sponsorship and community involvement as part of a company’s marketing and communications strategy – as long as it is focused, relevant and meaningful. I can gladly say that the SPAR Women’s Challenge and, in particular, the Pretoria leg ticks all those boxes. I am immensely proud to be part of this established yet ever-growing event, which is a massive highlight on both SPAR North Rand and the SPAR group’s calendars.

The SPAR Women’s Challenge has so much to offer, from top runners like Rene Kalmer and Irvette van Blerk (who earlier this month represented South Africa at the biggest showcase of them all – The Olympic Games), to celebrities in the form of actors, artists and sports personalities.

It is an opportunity for businesses to network and friends to reunite. SPAR urges you to do just that.

We would also like to thank all our partners who have been so loyal and engaging with this event over the years.

SPAR would not be able to put a worldclass event (and unofficially the biggest women’s race in the world) together without the help of partners like you.

Together we will always achieve more and you truly have been good to us. We thank you for that.

We have also been privileged in gaining

the on-going support of First Lady Bongi Ngema-Zuma who in her own right walks the extra mile for various causes, putting women on the map and inspiring them to be better in all facets of their lives. Her various campaigns to create awareness around diabetes do not go unnoticed and we are proud of the fact that through the SPAR Women’s Challenge, we provide a platform and mouthpiece to this beautiful woman.

I would also like to thank Retha Ingenbleek and the sponsorship team for all the hard work and for flying the SPAR flag high throughout the campaign.

At the race, I will be looking at all our beautiful woman flooding the streets of the Jacaranda City en masse, and I will be so proud.

To all the entrants and friends of SPAR joining us at the race, I want you to take the following inspiration from Dean Karnazes with you, not just on the race but also in life: “Run when you can, walk if you have to, crawl if you must; just never give up.”

Ladies go out and be powerful, honest, beautiful and true and most of all enjoy today with us, we guarantee you that you’ve earned it.

greetings.

Desmond Borrageiro.

My SPAR

Editor’s Letter SPAR Women’s Challenge – Race Organiser

Retha Ingenbleek

I know I am beautiful because everyone involved in this race allows me to be beautiful, allow s me to laugh when I want, cry when I need to and fight for what I believe in... being yourself is where true beauty lies.

PUBLISHER Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za EDITOR Retha Ingenbleek SPAR Women’s Challenge – Race Organiser MANAGING EDITOR Bronwyn Wainwright editor@salivelife.co.za OPERATIONAL ASSISTANT Marichè Otto +27 78 934 5090 mariche@freeradicalmedia.co.za DESIGN & LAYOUT Aneska Meintjes +27 82 851 1441 aneska@freeradicalmedia.co.za

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2012 • MY RACE MAGAZINE

The 2012 hosting of the SPAR Women’s Challenge will be the 14th one that I am involved in as the official race organiser for the Pretoria leg of “South Africa’s most beautiful race”.

Through organising the race, I have met extraordinary people who have changed my life on so many different levels – the race runs through my veins and I am so appreciative of what it has meant to me, my family, my team and MY SPAR. The launch of this official race magazine My Race excites me for various reasons – over the years I have wanted to thank so many companies, friends and colleagues.MY Race mag now offers me this opportunity.

Thank you to SPAR North Rand and its management who over the years stood right behind us and supported our decisions and activities around the race,.

Thank you to the hard-working Local Organising Committee, who understands better than anyone what it takes to put an event of this magnitude together. Thanks to my family who, year in and year out, accept the fact that I am away from home a lot in the quest to put this showcase together. Most of all, thank you to all the ladies that come out in their masses to support this race every year.

IMAGES © iStockphoto.com, Official SPAR Photographer: Reg Caldecott Cover Art: Marisa du Toit SALES MANAGER Karien Jordaan +27 71 201 9446 karien@freeradicalmedia.co.za SALES EXECUTIVES Ilse Mather: +27 83 675 0331 mediaoptions@tiscali.co.za Andrew Scharneck: +27 79 897 0550 andrew@freeradicalmedia.co.za Robyn Shillaw-Botha: +27 83 629 8818 robyn@freeradicalmedia.co.za Jeanette Gosling: +27 82 371 3083 jeanette@freeradicalmedia.co.za

When I look at the thousands of women (and this year’s will be no different) that lines up at 14h00 every year late in August it makes all those hours, planning and negotiating worth it. You make me proud to be a woman and proud to be part of the family that is THE SPAR Women’s Challenge (Pretoria).

So now I challenge you to embrace our race campaign for 2012 “I am beautiful because...” I, for one, know I am beautiful because everyone involved in this race allows me to be beautiful, allow s me to laugh when I want, cry when I need to and fight for what I believe in... being yourself is where true beauty lies.

Enjoy your race today and not just the race but the whole day as a friend of SPAR, enjoy each other’s company , enjoy the laughs and love and life.

Today is your day...

make it beautiful! greetings.

Retha Ingenbleek.

CONTRIBUTORS Retha Ingenbleek, Desmond Borrageiro, Bronwyn Wainwright, Angela Myers, Shona Bagley, Mark Holtshousen, Jabulile Bongiwe Ngwenya, Oxigen Communications, Mark Wolff, Sue Peddle My Race Magazine is published annually by Free Radical Media. My Race is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’.

All letters may be subject to editing. My Race is not responsible for any unsolicited submissions.

Free Radical Media reserves the right to reject any advertising at our discretion without explanation.

Opinions expressed in this publication are not necessarily those of Free Radical Media or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time

of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.

No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contains herein. Neither My Race magazine nor its publisher is responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in My Race.

Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.

My race Who’s who on the

Organising Committee WHAT MAKES THE 2012 PRETORIA LOCAL ORGANISING COMMITTEE SO FANTASTIC? EACH MEMBER IS A VOLUNTEER WHO ASSISTED IN ARRANGING THE RACE FOR THE LOVE OF ENCOURAGING SOUTH AFRICA’S MOST BEAUTIFUL WOMEN TO PUT ON THEIR TEKKIES AND GET ACTIVE!

Here is what they have to say…

Conrad and Natasha Venter: We are involved because we are all for woman’s sports and uplifting the community through charity.

Howard Muir: I enjoy working with the women’s race to give back to the community.

Celeste van der Merwe: I am very excited to be part of something that celebrates women and help them realise their potential.

Richard and Rhona Scheppel: We love working with people and ensuring that everybody is happy. It is always a pleasure to work with the most beautiful women in the world.

Daan du Toit: As President of Athletics Gauteng North, it is a privilege for me to be part of the management of this prestigious event.

Christien van der Merwe: I am passionate about life and being able to share it with an amazing group of people. It is such a privilege and honour to be part of such a great organising team. To share in the success of the race is very rewarding.

Andre and Marilize Gobey: It is wonderful to be involved with something we can do together.

We enjoy encouraging others to participate so that they too can experience the fulfilment we have received from athletics.

Rouxle Schutte: Being a volunteer means giving a part of myself to humanity. This is my passion, and the fulfilment is priceless.

Andre and Anna Mari de Beer: Organising is our passion and evermore when the whole team share the passion.

Our reward is to see how much everybody enjoys the race day.

Gerda van Schalkwyk: As Piglet says to Pooh: “I say, I wonder what’s going to happen exciting today?” said Piglet. I am a volunteer on the committee, and to make the words of Piglet come true is to be part of the Most Beautiful Ladies Race is South Africa!

Sophia Matlou: “SPAR Women’s Race is about caring and reaching out for the less fortunate. I love to help all those ladies who need a bit of help. The race is my way of thanking God for everything I have and serving the community!”

2012 • MY RACE MAGAZINE

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My race

Race stats

THE SPAR WOMEN’S CHALLENGE IS SOUTH AFRICA’S MOST BEAUTIFUL ROAD RACE BECAUSE YOU AND THE MANY THOUSANDS OF WOMEN WHO RUN ARE SO BEAUTIFUL. TO HOST A RACE OF THIS MAGNITUDE TAKES MONTHS OF PLANNING AND PREPARATION AND THE HELP OF HUNDREDS OF FANTASTIC INDIVIDUALS

Stats & info To give you a glimpse through the behind-the-scenes window into the 2012 Pretoria SPAR Women’s Challenge, check out these incredible stats:

280 000 water sachets 60 000 energy drinks 27 000 MY Race magazines 26 000 recipe books 25 000 entrants 580 volunteers 100 marshals 60 traffic officials 5 refreshment points 3 charity beneficiaries

25 000 pairs of shoes pounding the SPAR Women’s Challenge route on 25 August 2012 Homemed Medical Diagnostics, proudly supported by First Lady Bongi Ngema-Zuma, will have the capacity to run 25 000 diabetes tests at the venue on race day.

The recipe book in your goodie bag contains 70 scrumptious recipes proudly sponsored by Pharma Dynamics.

Artist Marisa du Toit spent two weeks completing the My Race cover masterpiece and artwork.

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2012 • MY RACE MAGAZINE

My race

SPAR charity beneficiaries Chrysalis Foundation JUST AS A CATERPILLAR EMERGES TRANSFORMED FROM THE SAFETY OF THE CHRYSALIS OR COCOON INTO A BEAUTIFUL BUTTERFLY, SO DO THE GIRLS OF THE CHRYSALIS FOUNDATION LEARN TO AWAKEN TO THEIR OWN FULLEST POTENTIALS. This heart-warming analogy forms the founding cornerstone and ethos behind the Chrysalis Foundation’s skills development course for traumatised girls. As it is with the caterpillar – the secure and safe confinement of the chrysalis giving rise to a miracle of transformation – so too does the life skills programme of the Chrysalis Foundation give guiding wings of flight to the physically and emotionally traumatised girls, aged 14 to 18, who come under their care.

As victims of crime, trauma and sexual molestation who are living in children’s homes, places of safety or foster care, the Chrysalis Foundation’s educational programmes act as a socalled “finishing school” to help these young women find release from the bonds of their past and discover “the butterfly within”.

Through ongoing educational upliftment courses designed to impart knowledge and life skills, an environment

of personal growth and discovery is fostered for the young women who learn to cope with crimes perpetuated against them, break negative patterns of behaviour and rebuild self-respect and self-confidence.

Managed by a group of volunteer business women who host and deliver lectures along with leading professional experts in their fields, vital therapeutic elements are introduced and implemented that address the psychological damage and trauma suffered.

The programme takes place under the loving guidance of psychologists and social workers, who further help them to come to terms with their experiences and find practical applications for their skills by providing work opportunities for them on completion of their course.

Gently spreading their wings, these butterflies are then able to use the sun to strengthen their wings so that they may fly from flower to flower.

Helpnet SafeHouse Fund MORE THAN JUST ANOTHER ROOF OVER THEIR HEADS, HELPNET’S SAFEHOUSE FUND PROJECT BUILDS A PLAN, A PURPOSE AND A BRIGHTER FUTURE FOR THE ABUSED, NEGLECTED AND ABANDONED CHILDREN IN OUR COMMUNITIES. There is nothing more valuable than the wellbeing of the nation’s children and it is to this end that Helpnet’s SafeHouse Fund project tirelessly endeavours to bring safety, security and love back to the shattered lives of society’s most innocent victims.

By replacing destructive living conditions

with “houses of safety”, a healthy living environment becomes the first step towards healing for many of South Africa’s neglected children and an important victory for the fight against child abuse.

Through the R50 000 donation received

by Spar through its Woman’s Challenge 2012 • MY RACE MAGAZINE

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My race initiative, a new place of safety will be opening its doors in Tshwane in October 2012 – an indelible contribution to Helpnet’s SafeHouse Fund project.

Focusing on the care and rehabilitation of children who have been removed from abusive living situations by local social structures, the SAPS and the child protection courts, the SafeHouse Project provides a temporary, loving home for these abused, neglected and abandoned children.

There is currently a frighteningly high demand for temporary safe houses, where children come to receive basic resources such as food, clothing and schooling before juvenile courts will decide their permanent residential location. With these transitional periods lasting anywhere from a few months to a year or longer, it is vital that not only their

basic needs be taken care of, but that a sustainable psychological rehabilitation programme that includes professional and social counselling be provided as the backbone to their healing process.

With a dedicated team of principle care workers and house parents, the SafeHouse project aims to use this valuable time to make a lasting difference to the child’s life. A normal domestic routine that includes going to school, doing homework, extracurricular activities and socialising may seem mundane and ordinary, but this daily routine provides not only structure and stability, it in turn gives the children hope, a plan and purpose for living their lives. Not only are the children encouraged on their paths, but they are also taught “just to be children” and that, is truly emancipating!

Jacaranda FM’s Good Morning Angels WITH ITS UNEXPECTED TWISTS AND TURNS, LIFE CAN DELIVER ITS FAIR SHARE OF CHALLENGES, UP-HILLS AND OBSTACLES. BRINGING HOPE, RELIEF, GOODWILL AND GOOD NEWS TO PEOPLE IN NEED, JACARANDA’S GOOD MORNING ANGELS MAKE LIFE EASIER FOR OTHERS WITH “A LITTLE HELP FROM FRIENDS”.

Every Wednesday morning for the past eight years, Jacaranda FM’s Good Morning Angels community initiative has come alive on your radio with the simple aim of helping as many people in need as they can. Receiving thousands of requests from people who know of others in need, the Good Morning Angels find sponsors and contributors to assist in fulfilling the wide-ranging needs of their listeners. Whether it’s lifesaving medical help, help for parents who have lost their jobs, the elderly struggling to get by, students wanting

to better their lives through education or communities ravaged by fire and rain, these “angels” give hope and support where it’s needed.

For the past three years, Spar has donated to the Good Morning Angels from the proceeds of the annual Spar Woman’s Challenge, helping change many lives for good. Various other Spar sponsorships have included the Good Morning Angels Golf Day; the donation of baking ingredients to the Sheriat Upliftment Centre for Women in Pretoria who were taught to bake, sew, do hair

and sell clothes to enable them to earn a living; a R50 000 contribution to a teenage drug intervention centre as well as the numerous and ongoing supply and provision of food vouchers.

These are just some of the examples of generous investment in care, upliftment and the betterment of society that has already benefitted a large group of people who would not otherwise have been reached. The work done by the Good Morning Angels certainly restores our faith in people and business and provides ever more hope for the future.

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2012 • MY RACE MAGAZINE

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My health

Separating

fat

from fiction

B

healt hey !

WHAT DO YOU THINK OF WHEN YOU READ THE WORD ‘FAT’? CHANCES ARE, YOUR ASSOCIATIONS GENERALLY INCLUDE NEGATIVE THOUGHTS SUCH AS BEING OVERWEIGHT, OR HEALTH RISKS INCLUDING HEART DISEASE, DIABETES AND CANCER. THE TRUTH IS THAT FAT IS GOOD FOR YOU TOO. ~ By Angela Myers

It’s a fact, fat is good for you! Did you know that the average human brain is made up of 60% fat? And, what’s more, according to leading nutritional expert Patrick Holford, 20% of our daily diet should therefore comprise of fat. But we need to be savvy when it comes to the fats we ingest as it’s only good fats that “do you good”.

There are amazing health and healing benefits directly linked to those often lacking essential fatty acids, known as omega 3 and 6. Here’s why we should be supplementing our diets with these essential fats.

Omega fatty acids are essential for feeding our brain, nervous, immune and cardiovascular systems as well as for healthy skin, hair and nails. Limiting unhealthy or non-essential fats (saturated and monounsaturated fats), found in most fast food, junk food or fried food, is advisable as they contribute to obesity and the other health concerns.

Reading nutritional labels and educating yourself is therefore key to ensuring optimal vitality from your diet. Look for polyunsaturated oils because these provide the two essential fats our bodies cannot live without – the linoleic family, known as omega 6, and the alpha-linolenic family, or omega 3.

Dry, flaky skin, low energy levels, poor memory, increased stress and inflammatory

health problems such as arthritis and water retention are common symptoms of a lack of these fats and, while we need both omega 6 and 3 in equal quantities, it is omega 3 fats that we most often lack.

Cold-water fish like salmon, mackerel, tuna and sardines are the best source of omega 3. Vegetarians may enjoy the benefits of omega 3 by taking flaxseed oil instead.

of essential fatty acids are so widespread that, according to Holford, they are still only being discovered.

The biggest surprise? Omega 3 is particularly good for cholesterol and it actually breaks down unhealthy fats, helping you lose those stubborn kilograms!

Including an oil blend high in omega 6 and 3 is an easy and healthy fix. Just one

“The very structure of our brain cells is made up of essential fatty acids, which means omegas are also vital for brain development in children.”

Raw nuts and seeds, legumes, evening primrose oil, sesame and pumpkin oils are all great sources of omega 6 and, according to Holford, just 1000 mg of evening primrose oil daily provides the ideal intake. When choosing a supplement, read the labels to ensure fish oils are purified and distilled and that omega 3 oils are cold-pressed.

The very structure of our brain cells is made up of essential fatty acids, which means omegas are also vital for brain development in children, particularly in their younger years, and as we age, omegas play a pivotal role in increasing longevity too. A healthy heart and nervous system as well as well-balanced hormones are benefits of the omega 6 family. The benefits

dessertspoon of a liquid oil that offers a 1:1 ratio of omega 3 and 6 fats over salads, or taken neat, is all you need, claims Holford.

Be sure to cook at low temperatures too, as heat damages essential fatty acids and can turn them into unhealthy “trans” or “hydrogenated fats”. While almost all foods have varying amounts of all three fats, a hearty piece of meat, for example will contain mainly saturated and monounsaturated fat, so watch out South Africa!

Essential fatty acids are needed by every living cell in the body, and because the body cannot produce these fats naturally, we all need to be more active about ensuring healthy daily doses of omegas, for our children and for our own increased health and longevity.

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My health

Put your

health first IT HAS BEEN SAID, IF YOU DON’T TAKE TIME TO TAKE CARE OF YOUR HEALTH NOW, YOU WILL HAVE NO CHOICE BUT TO MAKE TIME FOR ILLNESS AND DISEASE LATER IN LIFE. MARK WOLFF IS A NUTRITION EXPERT AND SELF-CONFESSED FITNESS FREAK WHO PUTS HIS HEALTH FIRST. HE GIVES THE LOWDOWN ON THREE STEPS YOU CAN TAKE TO BECOMING A HEALTHIER, MORE BEAUTIFUL YOU. ~ By Mark Wolff

I have often asked people when they last went for a medical and most say, “Well I took out a life insurance policy about six years ago and...” or “What’s that?” or “I don’t like going to doctors…” and the excuses carry on. There is always something getting in the way of self-care, whether it is work, or house chores, or even going out, there is always too much to do and wellness seems to take the back seat.

I am in risk management, and the basics are, there are no guarantees in life, but you can mitigate the risks as much as possible. Be aware of action and consequence, and you will have a better understanding and control of any situation as it arises.

The same goes for your health. It sounds clichéd, but prevention is better than cure, and no matter how young or old you are, mitigating health risks and looking after yourself is important. Ignoring your health will certainly bring bad news knocking at your door, because, without health, you have nothing.

You can take control of your life and give yourself the best chance for health quality.

Start by asking, what is the status of

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2012 • MY RACE MAGAZINE

your current health? Are you aware of any potential medical conditions? When last did you go for a medical? At 38, even with monitoring myself consistently when it comes to nutrition, exercise and rest, I have still been going for a medical every year since I was 30 years old. With an active lifestyle, I still need to make sure that my body is in good order from year to year. If I require certain lifestyle changes, then I need to know, especially if it will minimise the risks of a severe health impact.

their weight. Yet most have no idea what it means. BMI (Body Mass Index) is not always the best reflection of a healthy weight either; it is purely a statistical marker. Everyone has different body types and bone structures, so your best bet is a proper body fat test, which will tell you whether you need to watch yourself more carefully.

Finally, analyse your lifestyle. I do this weekly, and I look at what I ate each day, what exercise I did, and what I could have avoided or done differently over those

“Ignoring your health will certainly bring bad news knocking at your door.”

So go for an annual medical to your doctor, and get the full range of tests and make sure they do full blood works aside from the basic blood pressure, cholesterol, sugar and urine tests. At my age, as fit as I am I do an ECG as well, don’t ever count out heart condition no matter how healthy or fit you are.

Secondly, have you body fat checked.

I notice many people standing on a scale after a workout in the gym looking at

seven days. Yearly goals and self-analysis are good, but you need to have short-term successes to achieve long-term goals. At least, if you make small changes within a weekly period, they are more sustainable.

If six months go by and you have done nothing to work on areas that need your attention, the road to a healthier you becomes longer. So don’t wait for springcleaning, or New Year’s resolutions, start taking healthy steps this week!

My health

No more

Dr Keith Chitten

den

bedtime blues THEY MAY SAY, “SLEEP WHEN YOU’RE DEAD”, BUT THE TRUTH IS, APPROXIMATELY TWO THIRDS OF OUR LIVES IS SPENT SOUND ASLEEP IN BED. AS A REGISTERED CHIROPRACTITIONER, I BELIEVE CHOOSING THE RIGHT BED IS THE FIRST STEP TO LOOKING AFTER YOUR BODY WHILE YOU SLEEP. ~ By Dr Keith Chittenden (DC) USA

If you experience lower back pain or lack restful sleep, the cause could be as simple as your old bed and mattress. Most beds have a life span of between 12 and 15 years, depending on how well you have looked after it and if you have turned and rotated it regularly as recommended on a two to four week basis.

Many people seem to find it hard to let go of that old faithful bed, even when it’s well beyond its useful lifespan. Yet if the toss up is between your health and your old bed, it’s clear which on should win. So here are a few pointers on how to choose a new mattress:

ResFteeel d!

2012 • MY RACE MAGAZINE

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My health Comfort You need to look for one that is comfortable first.

If it is not comfortable for you, you won’t sleep well.

Remember that a very firm mattress is not always the best. Ideally, your bed should not be too soft or too firm, but rather somewhere in the middle or “gently firm”.

Size Opt for the largest possible bed that will fit well within the size of your bedroom so that you have maximum space to move about and sleep undisturbed. Extra length beds are available for tall people to ensure your feet don’t hang over the edge or force you to sleep in an awkward position.

Support Mattresses are designed for weight support, which means that your weight (and that of your partner) will determine which model of mattress you should choose. A mattress designed for someone who weighs 50kg will not provide enough support for a couple that weighs 150kg combined. It will not last and will not support your back properly.

Spring, foam or coil Deciding on a mattress made with foam versus coil is a personal choice but it is usually better to get a mattress that does not move or bounce should your partner turn, move or get up. You need to have undisturbed sleep so choose the best mattress you can afford.

Price This is a purchase that will be used every day for the next 12–15 years, so again, buy the very best you can afford. It will be worth the cost in the long run. As we all know, a good sleep is priceless and if you work it out over time: an R8,000.00 bed that you sleep in for 12 years costs you less than R 1.00 per good night’s sleep.

Name brands Much like with sunglasses and cars, successful name brands give you products that come with guaranteed quality and longevity. Don’t save a few pennies by getting a “no name” mattress no matter what a salesman tells and promises you – you may find yourself back in a couple of years spending more cash on another new mattress.

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2012 • MY RACE MAGAZINE

“Early to bed and early to rise, makes a man healthy wealthy and wise.”

- Benjamin Franklin

My health

Personal trainers

The busy person’s secret TO THINK THAT WE CAN SUCCEED IN LIFE WHILE IGNORING OUR BODIES IN THE PROCESS IS CRAZY. THE LINK BETWEEN MIND AND BODY, WHICH DETERMINES IN PERFORMANCE AND WELLNESS, IS AN UNDISPUTED REALITY. LIFE COACH MARK HOLTSHOUSEN SHARES HIS THOUGHTS ON HOW TO CHOSE A PERSONAL TRAINER TO HELP YOU GET FOCUSED ON GETTING FIT. ~ By Mark Holtshousen 28

2012 • MY RACE MAGAZINE

My health The fact is that we are all busy.

Whether you are a student, businessperson, or parent, our time is the one resource that is limited. There is always something, or someone, that demands it urgently. Deadlines, burning platforms, emergencies, and responsibilities mean that our to-do lists get longer and longer, and dates move out further and further.

Is it any wonder that our bodies are the last to get attention, especially if they seem well and functional? We give our attention to the things we do well and the things that really count. Truth be told, most of us do not know how to exercise really well and so it really doesn’t count.

Naturally we have not prioritised our health.

I have never gravitated toward sport or physical activity by nature. I am, however, deeply focused on helping people create lives that matter. In this, it has been impossible for me to ignore the critical role that exercise plays in that process.

If doing something well and seeing it count is what matters, then it would explain why it would be difficult for me to overstate my belief in personal trainers, and in the life changing value I have seen them contribute to so many of my clients.

It fact, for many years I required my prospective clients to engage a personal trainer as essential to my willingness to provide them with life coaching.

Personal trainers have many benefits, including keeping you motivated, accountable and focused on your goal.

When you don’t feel like going to the gym, it helps to know someone is waiting for you – and that you are paying your own hard earned money for them to be there. You will be more committed if you have put more in before you even start breaking a sweat.

The question I am asked most often is how one goes about selecting the right personal trainer.

Here are a few suggestions to help you choose the right personal trainer:

1 Comfort level Most important is the comfort that exists between you and your trainer.

Watch the way they interact with, communicate with, and train others.

Take into consideration their age, gender, and race. Do they intimidate you or serve as an example to you?

2 Personal brand How a trainer takes care of themselves is key to determining whether they are believable. If they have had the discipline to eat and train right themselves, they will serve well as both role models and trusted advisors in your own fitness journey. The ability to respect your trainer is a critical part of your own motivation.

3 Holistic focus A trainer’s initial consultation with you is critical, as it will allow you to see whether they have a holistic interest in your health. They should be interested in your lifestyle, eating habits, and personal health goals. They should also recommend regular assessments.

4 Expertise Most gyms have a wall featuring the profiles of resident personal trainers.

Check them out to ensure that they have expertise and qualification in the areas that are important to you. They should also be up to date with the most recent training techniques and equipment.

The best advice I can offer is get to a gym, book an assessment, and get started. It will be the greatest gift you could ever give yourself.

For further information or advice you are welcome to email my own trainer at armand.labuschagne78@gmail.com

Mark Holtshousen is a leading Executive Life Coach at Cycan.

He facilitates transformation in the personal and working lives of his clients and defines his areas of speciality as, “Passion, purpose and power – creating a life that matters”.

Contact him at mark@cycan.co.za

My health

I am beautiful

because…

SHOWING THE WORLD YOUR OWN UNIQUE BEAUTY MEANS DISCOVERING YOUR STRENGTHS AND QUALITIES, NOT JUST OF YOUR PHYSICAL APPEARANCE, BUT ALSO OF YOUR INNER NATURE, YOUR TALENTS AND YOUR PURPOSE IN LIFE. IS BEAUTY SKIN DEEP? DO YOU KNOW JUST WHAT MAKES YOU BEAUTIFUL? ~ By Andre Vermeulen Beauty is the outward expression of a healthy body, a constructive mind and spirit that are all in harmony. Beauty is mastering the combination of your unique physical attributes, your intelligence, personality, self-confidence, spiritual gifts and purpose. You are beautiful when you are the best that you can be.

All women are beautiful – each one in her own unique way. As your fingerprints differ from those of others, so does your physical, mental and spiritual attributes.

A woman’s true beauty is ultimately expressed when all her unique qualities are allowed to come to the fore in the best way possible inherent to her as an individual person. If a woman really wants to express her true beauty, she needs to be accurately aware of her physical attributes and features, unique mental strengths and intelligences and spiritual gifts.

It means you need to be accurate in knowing who you are. This seems to be one of the major challenges of the 21st Century woman – the challenge of finding her true identity. Research suggests that only 5% of people are accurate in knowing their unique potential. You can’t work, develop and express yourself accurately when you are not aware of all the gifts you have and who you really are as an individual. The key to being beautiful starts with finding your unique potential.

Your potential is an indication of who and what you can be in life. Potential plus nothing gives you nothing. You can have the potential to be the most beautiful woman in the world, but if you do nothing about it, you will never be that person.

Potential plus appropriate development grows you into the best version of yourself.

When you have an accurate and holistic understanding of your unique qualities, potential and capabilities, and when you

work as hard as possible to develop and enhance those aspects of yourself, you become more of who you can be with a sense of purpose.

To enhance your physical attributes, obtain the guidance and advice of experts who are appropriately trained and skilled in assisting you. Even if you have astounding physical features, there is a limitation to how far you can go to enhance your outward beauty. To find inner beauty, you have to explore the unlimited depths of your soul and spirit. This is where your true beauty resides. Create as many opportunities as possible to learn about yourself and to discover the real you. Who are you? What are you naturally talented at? What makes you special? What is your style of thinking and learning about life?

Love and accept your answers. Pursue your life’s purpose. Marvel in the passion and fulfilment of living with purpose and share that energy with the world.

Embark today on the exciting journey of you being more beautiful than ever by

making yourself a priority and awakening the beauty within. Once you have realised your potential, develop it further and be amazed at the beauty that is you!

“The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman is seen in her eyes, because that is the doorway to her heart, the place where love resides. “ - Audrey Hepburn

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My style Lovsee l f! y o ur

Pamper yourself

happy!

BEAUTY THERAPY IS NOT A MODERN INVENTION. LEGEND HAS IT THAT CLEOPATRA BATHED IN MILK AND HONEY FOR YOUNGER-LOOKING SKIN. BUT IT’S NOT JUST ABOUT LOOKING GOOD. IT’S ALSO ABOUT FEELING GOOD. ~ By Jabulile Ngwenya

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It always feels good to treat those I love with small gifts or lunch dates or extra special time together – it’s about showing them they are important to me. So it makes sense then that I deserve to feel special too. Getting my nails done, zipping off to a spa, treating myself to a new lip gloss, even soaking in a steamy bath with a good book are all little treats that go a long way to making me feel good about being me.

There’s nothing as glorious as having a full body rub treatment – feeling my skin being scrubbed and gently massaged to revitalise my skin and sooth my aching muscles. This monthly sojourn is something I call ‘romancing myself’. Apart from giving me silky smooth skin that glows with moisture, indulging in treatments and regular pampering is great for relieving stress and calming both my body and mind.

Spas generally use various sensual elements, such as art, colour and music to sooth the senses and subtly change your mood. Soft instrumental music induces calm in your body causing you to instantly relax, often without you realising it. The scents of rose, jasmine, sandalwood, lavender or eucalyptus offer mental rejuvenation and relaxation. Colour, which is simply light of varying wavelengths is known to affect all living cells so when used in art, candles and general decor, it influences the ambience of a room and how you feel.

Touch, as one of the other senses employed, is key to mental and physical health. Think about it – a simple hug can change your mood instantly. A massage has been proven to improve movement, exercise and stretch muscles, increase joint flexibility and lessen depression and anxiety. It’s also no coincidence that there are myriad colours available at any spa to prettify your nails, and make you feel elegant and stylish.

We all know that endorphins from exercise and other feel-good activities are responsible for keeping us cheerful.

However, exercise is only one of the ways in which endorphins are released. There is joy to be found in stroking your dogs or playing with them in the garden, taking time out to be alone in the beauty of nature, soaking in a bubble bath, or any activity in which you consciously choose to make yourself feel special. It’s those moments that you can laugh and yes, be happy to be you.

My style

Get set with

summer’s fashion styles

NEVER MIND THE COLD SPELLS THAT LINGERED THROUGH AUGUST, IT IS TIME TO REFRESH YOUR WARDROBE AND ACCESSORIES SO THAT YOU’RE READY TO GLAM UP SUMMER! HERE IS THE LOWDOWN FROM IMAGE CONSULTANT RONEL JACOBS ON THIS SEASON’S MUST-HAVES. ~ By RONEL JACOBS This spring and summer, you will find yourself enchanted with heavenly fabrics, fabulous bright colours, as well as soft neutrals and pastels.

The big colour trend is mint green.

Yes, you read right – mint green is the hottest colour set for the season.

Another colour trend you will see this spring, especially in handbags and shoes is striking neon blues, yellows, greens, oranges, and hot pinks. Top pick when it comes to neon shades is orange! Let’s face it, there is no other colour that can make as loud a statement as bright orange. So if you need a new handbag or a great pair of shoes, make sure it’s popping orange.

As always, elegant black and white fashions defy time, and keep their well-earned place on the catwalks this season. Most top fashion designers highlighted black and white in some fashion item or another. Let’s face it – you can’t go wrong with the traditional black and white outfit. The designers know this little fact, and continue to cash in on it.

Dresses and skirts will remain must-haves, however, the main theme this spring is somewhat tailored and classic, but with a bold and edgy finish.

Hepburn’s elegant influence still reigns. You will continue to see tailored blazers, cute fitted cardigans, and feminine ties. High-waist flare pants with loops for a skinny belt,

which has to be the iconic Hepburn look, is sure to be so big this spring!

Pair this style with a great heel, just to give the classic look a dash of the new, and don’t forget go glam with a flashy thin belt.

Talking of belts, trend setters will want to be seen wearing the latest belt bags. We’re not talking garish ‘fanny packs’: stick to small square flat belt bags – so cute, with the added bonus of less weight to carry on your shoulder.

Your feet need a rest too. Kitten heels are big, which is great news, as these are feminine, and classic, as well as comfortable.

Floral print is here to stay. You will see the racks overloaded with wonderful floral designs from soft muted pastels, to South Pacific inspired bright and bold floral in just about every cut you can imagine – from dresses and blouses to shorts and skinny jeans.

You can also add lace to the picture as it is being used like never before, popping up not only in evening wear and lingerie, but also covering shoes and handbags.

If lace or flowers aren’t your thing, don’t worry, because on the other end of the trend scale is stripes. Expect to see loads of stripes with wonderful nautical knit tops and your favourite styles of dresses and handbags. For the ultimate in style, opt for a simple nautical striped top, and mix it up with a long button cardigan, and a flared a-line skirt. The result is a guaranteed chic yet casual look.

My family

Let your kids

100% healt hy !

into healthy snacks THE TUCK SHOP IS A DANGEROUS PLACE FOR CHILDREN TO INDULGE IN SUGARY JUNK FOOD, ESPECIALLY BECAUSE PARENTS ARE NOT THERE TO GUIDE THEM. BEING KIDS, THEY BUY HIGH SUGAR AND FATTY FOODS, WHICH IS OF COURSE, NOT QUITE WHAT YOU HAD INTENDED. THE PROBLEM IS THAT MOST TUCK SHOPS SELL FEW HEALTH FOOD OPTIONS, SO YOUR BEST BET IS TO TEACH YOUR LITTLE ONES HEALTHY HABITS AND PROVIDE THEM WITH WHOLESOME SNACKS. ~ By Brigitte Oswell If you want your children to make healthier choices at school, it is essential to teach them about healthy eating habits at home first. This doesn’t mean sitting them down and explaining what that is through a pep talk. It means teaching them by showing them.

When you prepare meals and snacks, choose foods that are lower in saturated fats, less processed and more sustaining.

Opt for mueslis, fresh fruit, wholegrain sandwiches or fresh and colourful vegetables. If you are out at the shops or at a restaurant, opt for the fresher, healthier options. Involve your children in selecting and preparing foods. Make sure they are able to follow your lead.

Some questions you should ask to guide your meal preparation include: What is in your fridge and snack cupboard that shouldn’t be there? Are you and your kids drinking and snacking on high sugar or high fat foods and liquids? Do you include fresh foods in their school lunch boxes? What do your children eat for lunch over the weekends? Do you opt for takeaways or restaurant meals more often than preparing your own meals?

Generally, foods in the tuck shop offer very little nutritional value. Chips, fizzy drinks, chocolates and sweets are the types of snacks that are high in salt, unhealthy fats and sugars. Take time to visit the tuck shop and find out what they are selling to your children. If the options aren’t healthy, it is time to prepare packed lunches.

It is also important that parents play an active role in making the school tuck shop 36

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healthy. If you do not know what is being sold to your children, you will have no idea whether the food they are eating has any nutritional benefit. A healthy tuck shop would be one that places an importance on foods that are nutritious and low in sugars and fats.

It is important that your child eats foods that sustain energy and blood sugar levels because as soon as they drop, your child will crave high fat and high sugar foods and lose concentration in the classroom.

Unfortunately, most tuck shops sell foods that cause ones blood sugar to rise and the drop very quickly.

Parents need to encourage tuck shops to sell bottled water and low fat flavoured milk or drinking yogurt. Sandwiches should be made with whole wheat or multigrain bread and rolls. Teach your children to avoid eating white bread, because it does not give them the prolonged energy they need to through the afternoon. Sandwich fillings should include lean meat, skinless chicken or tuna topped with lettuce, tomatoes and cucumber. Fresh, colourful snacks will look more interesting to children, which means they will be more likely to buy them.

Tuck shops should have fresh fruit, nuts and biltong available and visible – not hidden at the back where children cannot see them. Dried fruit is another option, especially since it keeps for longer. These are also good snacks to pop into school bags. They keep your children fuller for longer and help with keep their energy levels balanced. Little tubs of yogurt are also a great option. They are healthy and

will satisfy your children’s sweet cravings.

It is a good idea for the tuck shop to offer fewer healthy choices than many unhealthy choices. This is especially true if they do not have many resources.

Instead of offering a variety of processed or packaged foods, tuck shops could prepare one or two dishes that are healthy, which requires less ingredients and, with less options for children to choose from, they will be sure to sell what has been made.

The question is who is responsible for food options in the school tuck-shop?

The school, the parents or both? Be actively involved and you can positively affect the choices your children make at school. It is up to the school tuck shops to make sure that that food is nutritious and healthy. It is also up to parents and caregivers to encourage the school tuck shops to be healthy.

My family

Dinner date... with your kids

IN A WORLD OF FAST-PACED CAREERS AND DEMANDING SCHOOL SCHEDULES, DIGITAL SOCIALISATION AND INSTANT MESSAGING, FAMILY DINNERS ARE MORE IMPORTANT THAN EVER BEFORE. ~ By Bronwyn Wainwright Dinnertime offers parents time to teach their children the values of caring for others, to give them a sense of belonging, importance and love. It teaches children to value family relationships and allows parents to keep in touch with their children’s lives outside the home.

Any good parent will confirm what researchers tout: sharing meals as a family, whether breakfast, dinner or Sunday lunch, is vital for encouraging good behaviours, increased self-esteem and higher school marks in children. While most parents would agree with this, finding the time for a hearty meal is not easy amid fetching and carrying youngsters between dance classes, netball matches, soccer practice, or judo sessions, as well as cooking dinner, overseeing homework and preparing lunchboxes for the next day.

There are however, good reasons to simply make the time for family meals, not least because it is within our families that we once learned to be ourselves and let 38

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others be themselves, to listen to each other and express our own opinions.

Families are about relationships after all. It makes sense then that those who eat dinner together regularly are more likely to have stronger and happier family relationships. Dinnertime provides the perfect opportunity for you and your children to “hangout” and get to know each other better.

Research also shows that children who eat with their families at least three meals a week will perform better academically and in their sports, on the other hand, children who don’t eat regular meals with their families are more likely to attain lower grades and have a lower self-esteem.

Having a routine of gathering together at mealtimes also provides a sense of stability and security and a positive environment for children to grow into healthy and happy adults.

This way, children have greater opportunity to learn not only good values,

but also to develop better vocabularies, catch up on current affairs and new topics. It’s also a time when parents can teach their children problem solving skills and better ways of communicating with their peers.

Regular family meals are important for a growing child’s nutritional needs too.

Rather than opting for fast food, fried food or processed foods, parents are more likely to cook wholesome meals that provide children with the nutrients their bodies need for healthy development.

While you may think dinnertime only means less time for homework or household chores, remember the average dinner lasts just 30 minutes. A half hour spent focused on family values is perhaps the best half hour of a child’s day. They may not think so when there is less time for computer games or Barbie, but they will appreciate it one day when they have children of their own who need nurturing and discipline in turn.

My food

organic

Good, green

IT SEEMS EVERYTHING FROM APPLES AND BANANAS TO PASTA AND RED WINE NOW COME IN ‘ORGANIC’ OPTIONS. ARE THESE COLOURFULLY ORGANIC-BRANDED PACKAGES JUST A MARKETING PLOY TO GET YOU TO PAY EVEN HIGHER PRICES FOR OVER-INFLATED FOODSTUFFS? OR IS THERE REAL HEALTH VALUE AND, MORE IMPORTANTLY, NUTRITIONAL BENEFITS TO THESE SO-TOUTED “GREEN GOODS”? ~ By Angela Myers

1 orga0n0i%c !

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My food Who would have thought that food from the earth would one day need to be labelled organic.

Unfortunately modern food processing has changed the way our food is prepared and packaged before it hits the shelves.

Increased information and education surrounding the production of our foodstuffs has, in recent years, brought much scrutiny to the journey of our food, all the way from seed to soil to plate. Food is increasingly being seen as “nature’s best medicine” and, as such, the direct connection between the health and goodness of our food and ourselves as the consumer, is ever more debatable.

Health Coach Deborah Banda believes, “The increased availability of organic food is certainly a trend… but a good trend!” Despite the marketing hype and industry regulations, Banda feels that it comes down to common sense. Banda asserts that “organic food simply tastes better. It is higher in nutrients and is grown in ways much closer to how humans have been growing food for millennia”.

The marked decline of nutritional values present in food has further become a hot topic of concern.

Research proves that food that is directly linked to herbicides, pesticides and GMO’s (Genetically Modified Organisms), offer significantly less overall vitality – these chemicals literally “sapping” the food’s original goodness. According to a study in the Journal of Applied Nutrition, organic pears, apples, potatoes and wheat have an average of 90% more mineral content than chemically treated or genetically modified counterparts.

So what does “organic” really mean? Afrisco, South Africa’s leading organic certification body, outlines that organic food is always produced in an environment where soil fertility is not only protected from the detrimental effects of agricultural fertilisers but that the surrounding environment is protected and unharmed too. Local websites, such as Go-organic. co.za who promote environmental sustainability assert that “organic is all about producing goods that work in harmony with, and not against, nature”.

“The food we eat should be the real thing, full of life energy, and unencumbered by human interventions,” sums up Banda. The increased production demands of our consumerist society however has placed a huge burden on farmers for higher profits and because of the stringent certification regulations, organic food is therefore also more expensive.

So while organic food is certainly better for you, it does come with a greater cost. Perhaps this is just one good reason we should rethink permaculture gardening and opt for growing the food we eat right here in our own gardens. What healthier way of obtaining food than to grow it with your own toil and love, eating it fresh and in season?

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f oLoovde !

“One cannot think well, love well, sleep well, if one has not dined well.” - Virginia Woolf

My food

Eat…your water!

DID YOU KNOW THAT CERTAIN FOODS OFFER HIGH DOSES OF HYDRATION THAT OUR BODIES NEED TO KEEP US “WELL WATERED”? HEALTH WRITER, ANGELA MYERS TAKES A LOOK AT HOW EATING WATER-RICH FOODS WILL KEEP YOU HYDRATED FOR LONGER FOR OVERALL PHYSICAL AND MENTAL EFFICIENCY. ~ By Angela Myers Bodily functions that require on going fluid retention and release, such as the simple acts of breathing, urinating and sweating, are responsible, among other factors, for the amount of water your body needs on a daily basis. Metabolic rate, activity level, air temperature and humidity, add to the variable conditions that comprise the average two litres of water needed daily.

To absorb nutrients, eliminate waste, prevent disease and carry out cellular activity, water is vital for overall body maintenance and research suggests that 80% of our liquids should come from water and beverages, and the other 20% from food with a high water content, such as fruits and vegetables.

Common symptoms of dehydration include thirst, a dry mouth, lightheadedness and an inability to focus, coupled with dry skin. If you suffer these symptoms you should avoid refined,

processed foods and highly concentrated grains which, according to authors Dian and Tom Griesel of TurboCharged, have a low-moisture content and actually increase our fluid requirements. Coffee, fizzy drinks and alcohol should be avoided for the same reasons.

So what foods should we be eating?

Soups are often a favourite choice for healthy, hydrating winter meals, but even the most delicious soups can get boring after a while. Nutritional Coach Wendy Young says that plant-based foods, in their raw state, are the best way for our bodies to absorb the water plants receive from the earth.

“Think winter fruits such as grapefruit and oranges – they contain over 87% water and are packed with vitamin C as well as detoxifying and alkalising properties that assist our bodies to expel the water we retain when we are dehydrated. It also makes them great

foods for weight loss too,” says Young.

Red grapes, tomatoes and apples are also high in water, antioxidants and fibre.

Heard of “green juicing”? Young suggests pulping vegetables as a great way to stay hydrated and to flush unhealthy toxins out the kidneys. “Get creative,” she says. “Using spinach as the base, you can add ingredients such as cucumber, celery, zucchini, rocket and kale.” Carrots, which also contain about 87% water, offer a delicious, and somewhat more palatable, starting point for juices.

Soaking nuts, muesli and apple together into a traditional Swiss Bircher muesli recipe is a delicious, hydrating must-try.

Natural, unsweetened applesauce and oatmeal, which soaks up and binds with water and milk, is a lovely idea for cold winter days too. Dairy products like milk and yoghurt are also high in protein and surprisingly consist of over 80% water.

Not quite quenched yet? While you can never skimp on drinking your fluids, food can give your body the extra hydration it needs, because when you drink water, it gets absorbed into the bloodstream quickly; but when we consume water-rich foods, there is a delayed response, so your body uses the water more efficiently over a longer period of time.

“Water is the lifeblood of our bodies, our economy, our nation and our well-being” - Stephen Johnson

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My food

Easing into good

eating habits HEALTHY EATING IS NOT JUST ABOUT WHAT YOU EAT. IT IS ALSO ABOUT HOW YOU EAT. USE THESE TIPS TO ~ By Shona Bagley IMPROVE YOUR EATING HABITS.

1 Keep hunger at bay Eating at regular intervals sends a signal to the body that it doesn’t have to store calories. When we skip meals, we negatively affect our metabolism (the engine that powers body and mind by converting food into fuel) – when we do eat, our bodies store more fats and carbs than they should.

So let’s begin with breakfast, the most important meal of the day.

Just two benefits of breakfast are: it increases your metabolism; and people who skip breakfast tend to eat more total calories by day’s end.

Eating regular low fat meals reduces total and LDL cholesterol and lowers resistance to insulin and the risk of developing heart disease. Regular meal eaters tend to have a lower calorie intake compared to those who eat irregularly – crucial if you’re looking to maintain or lose weight.

Practice portion caution to prevent unhealthy overeating. Try eating from a smaller plate and don’t feel you have to finish your food, no matter what your mom said. Keep leftovers for tomorrow’s lunch.

out the 2 Take takeaway Try to cook as many meals as possible yourself. Takeaways are often higher in fat and kilojoules than homecooked meals. When you buy fresh ingredients and cook them at home

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you know exactly what you’re eating and can avoid heart-harming sodium, saturated fats and sugars.

Fresh is best. Choose fruit and vegetables, grains and cereals, dairy products, poultry, fish, meat, lentils and legumes, vegetable oils, nuts and seeds. These foods help prevent chronic diseases such as diabetes, heart disease, high blood pressure and high cholesterol. If you do buy packaged food, check the labelling to see whether it contains high levels of salt, sugar, unhealthy fats or additives and preservatives.

3 Pick the right snack Keep healthy, low-kilojoule and low GI nibbles on hand for in-betweenmeal snacks. Eat a handful of unsalted nuts or low-fat hummus with celery or carrot sticks. Choose low-fat plain yoghurt with honey and fresh fruit.

Stash an extra packet or two of dried fruit in your handbag when you know you have a busy day ahead – healthy snacks will keep you energised for longer.

Start a new

4 lifestyle, not a new diet

Never say die(t). Rather than latch on to the latest diet trend, start adopting healthy eating habits to maintain or lose weight and stay that way. Drastic weight-loss measures usually mean that

the faster it comes off the more likely it is to come back. Learn about the food you eat and how it affects your health.

Research the effects that sugar and refined foods have on your body and mind. When you understand how sugar destroys your health, you will find it easier to cut out a teaspoon of sugar in your tea or coffee. Then, when you are accustomed to the taste, cut out the next teaspoon. Make sensible changes that you will realistically continue in the long run.

Most important, it’s all about maintaining a healthy balance. Doing anything extreme is usually bad for you, so introduce dietary changes slowly but surely, and you’ll find that they really do become an integral part of your long-term healthy lifestyle.

My time Marisa du Toit

Living life to the full

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My time MEET MARISA DU TOIT, COVER ARTIST FOR THE FIRST MY RACE MAGAZINE. MARISA REVEALS HOW, BETWEEN BEING A WIFE, MOM OF TWO, AND FULL-TIME ARTIST, SHE FINDS TIME TO APPRECIATE THE IMPORTANT THINGS IN LIFE AND BALANCE HAPPINESS WITH HER PASSION FOR HER WORK. ~ By Bronwyn Wainwright

How many years have you been painting?

Since I can remember, but 14 years ago I decided that I want to be an artist full time because my dancing career came to an end after my “15 minutes of fame” dancing for Steve Hofmeyer.

I wanted to be an actress and never thought that one day I would be an artist instead.

Silent Night

What motivates you to be an artist in South Africa?

Flying Christian Soldier

All the opportunities I get to be able to share positive thoughts through my work. Sometimes the rising petrol price, but mostly I try my best not to focus on finances; instead, I focus my creativity on love, joy and hope. I have this pool of ideas swirling around all the time. To be an artist can sometimes be such a lonely career, but the social events that happen in between can motivate and inspire for quite some time.

Who/what inspires your paintings?

God’s creation – all the different people, characters and their quirks. The endless possibilities of an open canvas, the feel of textures and an array of patterns that never fail to create something new or different... and shoes! My two daughters Zoé and Phoebe and my hunky husband Conrad inspire me along with other artists I admire: Craig Müller, the writer and illustrator and Chris Riddell to name a few. Of course, my inspiration also springs from my students… I am so blessed, inspiration never dries up.

Teacher Preacher

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My time

If I c o p a i nt a u l d I w o u l d al l nigh l l day and d o n ’ t l t l o ng . A n d ik I w i t h c h e r o ut i n e , b ut i ldr n e c e s s ae n , it i s r y.

I am beautiful because…

My daughter says I look like a princess and my husband adores me, so I put in extra effort to look pretty for them.

What do you love most about your life?

That I am blessed to get up in the morning and do what I love every day. Nothing gets me as excited as knowing that by the end of the day I will have created something new out of nothing, and then my husband comes home and tells me he absolutely loves what I did and that it is the best yet (every piece is the best to him).

Advice for readers who would like to be more creative?

Just do it. Don’t make excuses for or be afraid of your creations. There are no rules when it comes to creativity. Be true to yourself (easier said than done). Don’t try to re-do something that someone else did, it will fail, do it your way. When you really love what you do, it will never feel like work, so as soon as the fun stops, leave whatever you are busy with and try again later.

There’s only one YOU – find your purpose and everything else will fall in place.

What is happiness to you?

Starry starry Night

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The way my five-year old giggles when I try to hug her and she thinks I am going in for a tickle. There is nothing as amazing as a child’s laughter. When I finally finish a painting – balancing family life can prevent me from finishing my paintings in good time, so I am happy when I can actually finish something these days. Beautiful shoes might play some part in it sometimes – although I only buy for my girls these days!

My time IT IS NOT EASY TO GET THE RIGHT BALANCE BETWEEN WORK AND FAMILY, TIME TO EXERCISE AND SOCIALISE AS WELL AS TIME TO FIND YOUR PASSION AND PURPOSE. EXPERT LIFE COACH MARK HOLTSHOUSEN ASKS THREE POWERFUL QUESTIONS SO YOU CAN MAKE THE RIGHT DECISIONS FOR YOUR LIFE. ~ By Mark Holtshousen

Reclaim

the real you Most of us are good at working, but we are not so good at living – even though we know this isn’t healthy.

Many people feel that they have crossed the point of no return, and for the sake of their jobs have given up on saving what is left of their lives. Fear drives this imbalance (such as the fear of failure or of financial difficulty), but we disguise it as ambition, and companies call it high performance.

What most people don’t realise is that postponing work-life balance to a more suitable time and place is a hopeless exercise. Work-life balance is often viewed as idealistic, and as a price that needs to be paid for success. In reality, work life balance is a skill that does not come naturally.

Here are some tips that may help to get your personal life back in balance. To begin, ask yourself what a balanced life looks like to you, and then use these three questions to help you create that balance.

1

How can I make this more meaningful?

When I decided I needed to exercise, I thought the easiest way would be to start jogging around the estate in which I live. There is a jogging track in a safe community that is right on my doorstep.

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It sounded convenient, but it didn’t mean much to me. I needed to find more meaning to exercise, and so I chose to train at a gym with a personal trainer. That way I included a relationship, accountability, money, expertise, and a dedicated location. Mission accomplished!

What is most meaningful is seldom what is most convenient. Unless the things we do are meaningful to us, we will choose to do things that seem urgent.

What can you do to make an activity count? What do you need to add, or how can you do it in a way that makes it matter to you more?

2

How do I make this more enjoyable?

One of the easiest areas in which to lose balance is spending time with loved ones. Often, the spark, excitement, and rush associated with urgent deadlines are missing from personal activities. How can you make these more enjoyable and interesting? How about changing routine by going to a new restaurant, or arranging a fun day trip out of town? If we are even half as creative in other areas of our lives as we are in our work activities that bid for our time, we will go a long way towards achieving balance.

3

How do I make this fit well?

Be realistic about fitting personal things into your life, otherwise you will they will not be incorporated. For example, going to the gym seven days a week is not sustainable, but you can create a schedule to fit it in at least three times a week.

Whenever you are tempted to work late, skip gym, or answer an email during a family time, apply these questions to determine the things that you really should be doing.

“Health is a state of complete harmony of the body, mind and spirit. W hen one is free from physical disabilities and mental distractions, the gates of the soul open.” - B.K.S. Lyengar

Women Women having a ball My time

THE GAME OF GOLF WAS ONCE REGARDED AS A GENTLEMAN’S SPORT. TIMES HAVE CERTAINLY CHANGED AS MORE WOMEN TAKE TO THE TEE AND FIND THAT THE GREEN IS A GREAT PLACE TO RELAX, SOCIALISE AND ENJOY GETTING ON A PAR WITH THE MEN. ~ By Shona Bagley

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My time Wayne Bagley, General Manager of The ProShop Durban, reveals this: “Golf is definitely experiencing a surge in popularity among women,” he says. He acknowledges that the sport has not always been so inclusive. “Previously ladies found it much more difficult than men to join clubs and then even tougher to get times to play. These ‘males only’ rules have been relaxed in most cases and completely done away with in others.”

Wayne explains that the hide-bound, old school tie image of golf has changed radically in the South Africa of today. “Golf is an ‘inspirational’ activity and has received huge support from the previously excluded portions of our population.

Golf clubs have realised that new memberships come from new markets.” Ladies have become an obvious target and today most clubs run “bunnies” groups, where beginner ladies can join a fun and unintimidating group to get introduced to the game.

Wayne says “The barriers to entry into what used to be stuffy, exclusive golf clubs are coming down - ladies are more comfortable in the club environment than ever before. Clothing restrictions have all but fallen away – the young lady with a skimpy top and body-hugging skirt is no longer taboo.”

One young lady sporting figure-hugging golf gear on the greens is Leigh Granger, 21, from Johannesburg. She started playing golf to humour her father, who bought her a set of clubs and is himself a keen golfer. “At first I was not at all enthusiastic. I thought I’d be playing with boring old men, but I was surprised to see a lot of women playing, and I’ve made some great golfing friends.”

She has become a firm fan of the game and plays at least once a weekend whenever possible.

Lesley Carriline, 57, from Plettenberg Bay, has a regular date with her golf clubs. “Tuesday is Ladies Day at our club, where ‘in season’ we can have as many as 46 ladies playing.”

Lesley, who took early retirement from teaching, says golfing has enriched her life and enabled her

“Those who think they have no time for exercise will sooner or later have to find time for illness.” - Edward Stanley to make the transition from working in Gauteng easier. “At home in Plettenberg Bay and in the clubs along the Garden Route I have forged many friendships. I play social golf on Thursdays with an 84-year-old and two 70-plus-year-old golfers who are amazing for their age. I hope I will still be on the fairways at that age.

Let’s toast to the fact that contemporary women are able to experience golf’s benefits and challenges. Long live the fairer sex on the fairways!

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play

h ard !

My time

A hobby a day…

IF YOU FEEL LIKE YOU’RE CAUGHT IN THE RAT RACE, LACKING THE MOTIVATION OR INSPIRATION TO FEEL EXCITED ABOUT LIFE, THEN IT’S TIME FOR A NEW HOBBY. HERE ARE 10 HELPFUL TIPS TO GET YOU ON THE ROAD TO YOUR OWN CREATIVE EXPRESSION. ~ By Sue Peddle

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My time 5

Record your progress.

Keep a journal because this will help you stay focused on what is important to you, and can be a way of helping you to find a hobby you will be passionate about.

1

Create an image in your mind of what your creativity.

What hobby or hobbies have you always wanted to do but never taken the steps to get started? Establish your goal and take action.

2

Explore and share.

Share your idea with a friend you trust, or someone who may want to join you. Whether you would like to start doing art or crafts, sports or dancing, cooking or gardening, you will need to find a suitable place and someone who will guide.

3

Simply slow down.

Reflect on life and be in the present moment. How often have you said, “One day…”? Make that day today!

4

Give it your all.

Own it and be disciplined in achieving what you truly desire. Discipline and dedication apply as much to hobbies or exercise as they do to work.

“Create your own style, let it be unique for yourself and yet identifiable for others.”

- Anna Wintour

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6

Don’t add stress.

When choosing a hobby, first ask yourself, will this add to my life or create more stress? Aim to add inspiration and enjoyment to your life.

7

Grow your own inner garden.

Whether it is people, things or stressful situations that are not serving you well, step back and evaluate their impact on your happiness.

Keep the things that add happiness to your life, and get rid of the weeds that destroy your life’s garden. Spending time on a relaxing hobby, alone or with friends who make you smile, will enrich your life in so many ways.

8

Show gratitude.

Acknowledge and appreciate what you have in your life, and discover and develop your own wonderful talents.

9

Take it day by day.

The hobby you have chosen will then materialise and satisfy you as you develop the new skills.

Remember that practice is one of the key factors of your new adventure – set goals each day and put in the effort to fulfil them.

10

Create and respect your own boundaries.

The more you say yes to yourself and no to people or activities that drain you, the more balanced and the happier your life will become. You need to set your expectations and limits and make sure others recognise them too.

My SPAR A list of the friendly SPAR stores near you that are also supporting the 2012 SPAR Women’s challenge!

Pretoria Central • Bloed Street SUPERSPAR, Cnr Bloed & Andries Streets, Pretoria (012) 323 4021 • Groenkloof SPAR, Groenkloof (012) 346 5555 • Mimo KWIKSPAR Villeria (012) 333 6311 • Monument SUPERSPAR, Monumentpark (012) 460 8161 • Queenswood SUPERSPAR, Queenswood (012) 333 7290 • Safi SPAR, Cnr van Riebeeck & Andries, PretoriusStreet, Voortrekkerhoogte (012) 651 1990 • Silverton SPAR, Silverton (012) 804 5011 • The Fields Shop1 Cnr 407 Hilda & Burnette Streets, Hatfield, (012) 342 2851 • Waterkloof SPAR, Waterkloof Centre, Cnr Crown& Main Street, (012) 346 2914 • WANNABEE, Huis & Hart Building, (next to Oom Gert’s Place) (Campus Shop), (012) 362 6278

Pretoria East • Atterbury’s SUPERSPAR, Faerie Glen (012) 991 2008 • Cullinan SPAR, Cullinan (012) 734 2424 • Dely Road SUPERSPAR, Newlands, Pretoria East (012) 348 4993 • Elarduspark SUPERSPAR, Elarduspark

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(012) 345 1101 • Glenfair Lynnwood SUPERSPAR, Lynnwood (012) 348 1348 • Magnum KWIKSPAR, Murrayfield, Pretoria (012) 803 4050 • Menlo SUPERSPAR, Menlopark (012) 460 6255 • Mooikloof SPAR, Cnr Garsfontein Drive & Jollify Street (012) 480 0492 • Moreleta SUPERSPAR, Moreleta (012) 998 0583 • Old Farm Road KWIKSPAR, 823 Old Farm Road, Valley Farm Shopping Centre (012) 991 5994 • Silver Oaks SUPERSPAR, Silverlakes (012) 809 0111 • Willow Way SUPERSPAR, the Willows (012) 807 1122 • Winmore KWIKSPAR, Moreleta Park (012) 997 2238 • Impact Radio, Cnr Corobay & Gary Avenue (012) 348 8111 • Run- a-Way Sport, Lynnwood Road, Pretoria (012) 361 3733 • Running Inn, Cnr Lynnwood & Duncan Road (012) 362 7322

Pretoria North • Bon Accord SPAR, Old Main Warmbaths Road, Bon Accord (012) 562 0913 • Doornpoort SPAR, Cnr Dr. van der Merwe & Amandelboom Road (012) 547 0792 • SUPERSPAR,

Wonderboom (012) 335 8701/2 • Jubilee SUPERSPAR, Shop 38 Jubilee Mall, (012) 711 0240 • Karen Park SUPERSPAR, Shop 1, Karen Park Crossings (012) 549 1201 • Kilnerpark SUPERSPAR, Kilnerpark (012) 333 3709 • Kopanong SUPERSPAR, Hammanskraal (012) 711 0132 • Maluleke SPAR, Soshanguve (012) 799 1238 • Montana SUPERSPAR, Pretoria North (012) 548 6599 • Nina Park SUPERSPAR, Nina Park (012) 542 3361/2 • Renbro SPAR, Hammanskraal (012) 711 0240 • Roodeplaat SPAR, Kameeldrift (012) 808 1798 • Rosslyn SPAR, Cnr Piet Rautenbach & R566 (012) 541 0387 • Zambesi SPAR, Derdepoort Pretoria West (012) 808 3966 • Claremont SPAR, 861 Paff Street (012) 377 3811 • Hercules SPAR, Daspoort (012) 379 9025 • Les Marais SPAR, Les Marais (012) 335 2964 • Mountain View KWIKSPAR, 449 Karel Trichardt Street, Mountaniview (012) 379 3824 • Sutherland SUPERSPAR,

Wierdapark (012) 654 3206 • Westpark SPAR, Westpark (012) 386 5534 • Wierda SPAR, Wierda Park (012) 653 4122 • AGN Office, Pilditch Athletics Stadium (012) 327 4932

Centurion • Celtis Ridge SPAR, Cnr Ruimte & Logan Street, Highveld (012) 656 0140 • Centurion SPAR, Highveld, Pretoria (012) 665 1411 • Jean Avenue KWIKSPAR, Cnr Jean Ave & Lenchen Ave, Centurion (012) 643 0070 • Kloofsig KWIKSPAR, Cnr Theodore & Kruger Streets, Lyttleton (012) 664 0612 • Lyttleton SUPERSPAR, Lyttleton (012) 664 3686 • Ryneveld SPAR, Cnr Pieere van Ryneveld Ave & Fouche Street, Ryneveld (012) 662 1614 • Sportsman’s Warehouse, Centurion, Pretoria (012) 665 0768 • The Sweat Shop, Shop no. 12 Southdowns Shopping Centre, John Vorster Ave, Irene (012) 665 0048 • Saxby SUPERSPAR, Eldoraigne Village Shopping Centre, 1033 Saxby Avenue, Eldoraigne Ext 1, (012) 654 3901 • Valhallah SPAR Cnr Shirley & Broadway

My SPAR streets, Valhallah (012) 651 2701 • Steve’s Blackheath SUPERSPAR, Beyers Naude Drive Blackheath (011) 476 1000/1 • Broad Acres SUPERSPAR, Cnr Cedar & Valley Roads Broad Acres, Fourways (011) 540 1518 • Braam Fischer SPAR, Cnr Freedom drive & Amandla Boulevard, Braamfischer, Dobsonville (011) 988 8933 • Florida Junction SUPERSPAR, cnr Christiaan de Wet & Florida Junction Road, Roodepoort (011) 472 0411 • Florida Market SUPERSPAR, cnr 9th Avenue and Goldman Street (011) 472 6450 • Glen Acres SUPERSPAR, Cnr Dann & Monument Roads, Glen Marais, Kempton Park (011) 391 4342 • Rant en Dal SUPERSPAR, Rant en Dal Shopping Centre, 44 Cecil Knight St, Rant en Dal, Krugersdorp (011) 665 1529 • Sportsman’s Warehouse, East Rand Mall, Boksburg (011) 823 3203 • Westwood SUPERSPAR, Cnr Phillips and Atlas Road, Boksburg (011) 894 7076 • The Square SUPERSPAR, Cnr Rietfontein and Jansen Road, Jansen Park, Boksburg (011) 823 4715

Limpopo • Bela Bela SPAR, Bela Bela (014) 736 2908 • Mokopane SUPERSPAR SPAR plaza, 32 Retief Street, Mokopane, (015) 491 3264/5 • Nylstroom SPAR, Nylstroom (014) 717 2760/3 • Platinum Park SUPERSPAR, Cnr Genl Maritz & Outspan Iaan, Bendor Park (015) 297 0433

• Polokwane SPAR, Thabo Mbeki Street, Pietersburg (015) 291 4260

Midrand • Carlswald SUPERSPAR, Kyalami (011) 318 0701 • Midstream SUPERSPAR, Midstream Shopping Centre, Brakfontein Rd (012) 687 1550 • Noordwyk SPAR, 816 Lever Road (011) 318 1591 • Vorna Valley SUPERSPAR, Midrand (011) 805 3543

Mpumalanga • Bronco SPAR, Bronkhorstspruit (013) 932 1161 • Groblersdal SPAR, Groblersdal (013) 262 5447 • Marble Hall SUPERSPAR, 108 Main Road, Marble Hall (013) 261 1074

North West • Brits SPAR, SPAR Shopping Centre, De Wits Ave (012) 252 5100 • Panorama SPAR 47 Karel de Wit street, Panorama shopping centre, Brits, (012) 252 2600 • Rustenburg Square SUPERSPAR, Cnr Womarans, Van Willeigh Strate (014) 594 2451 • Sediba SUPERSPAR, Harteneespoort (012) 259 1408