SPAR My Race Magazine 2015 by Free Radical Media

YOUR COMPLETE 2015 RACE GUIDE

PRETORIA SPAR WOMEN’S CHALLENGE #STEPPINGFOR A CAUSE

contents 2 3 4 8 10 12 14 16 39

Editor’s Letter Letter from the Marketing Director SPAR Race Organising Committee Keeping In Touch 2014 Race in Pictures Cupcakes 4 Kids With Cancer

Hanna Charity Stand With Stan Your Handy Pull Out Map & Guide

YOUR MAP, RUNNING TIPS, UPCOMING EVENTS & EVERYTHING ELSE

Health 21 29 36 44 46 50

Small Steps to a Healthy You The Power of Great Sleep

56 58

The Power Within You

Why Use a Tracker for Training

New Balance Sportwear Top Winter Fashion

Time

Water Works!

Fitness 53

Style

Eat for High Energy Super Foods for Super Moms

61 64 71 74 76 79

Get Away With TradeUnipoint Create Your Own Herb Garden

WIN!

Beat Dry Winter Skin Gary Rom’s Haircare Tips

Make Your Own Pom Poms Run Now, Wine Later 2015 • MY RACE MAGAZINE

WHO ARE YOU STEPPING FOR?

Retha Ingenbleek SPAR WOMEN’S CHALLENGE RACE ORGANISER

PUBLISHER Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za

ride. This is the feeling that infuses me at this time each year. As I watch the race coming together, a very clear metaphor can be drawn between it and the women of Pretoria coming together to run it. This makes me feel proud. Proud to be a South African woman and immensely proud to be a part of the SPAR Women’s Challenge. Over the years, the race has become beloved for its ability to bring women across the country together to run – for themselves, for the woman running next to them and for a cause. This is what separates the SPAR Women’s Challenge from other races – the fact that its heart and soul is able to unite tens of thousands of women. This year, the heart and soul of the race has found a renewed spirit with the addition of three new and very worthy beneficiaries. The race will now support Cupcakes 4 Kids With Cancer, Stand With Stan and The Hanna Charity along with our long standing group of charities who have benefitted immensely through the race over the years. The support that they gain through the race would not be possible without our beautiful runners or without the support of our race partners. This year an overwhelming number of new sponsors and ambassadors have come on board in support of the race and to all of them I say, thank you. It is a constant challenge to create an environment for beneficiary success, emotional success and of course success of the event itself. Each year we are faced with new challenges and a new set of conditions that we have to meet. The reason that SPAR Northrand and our local race Organising Committee are able to successfully see these challenges through is because of the amazing brands and organisations that we partner with. The communities touched by the race have a lot to do with its success as well. So in a way, this is the people of Pretoria’s race as much as it is SPAR’s. With you in mind we created our theme for this year – Stepping For. This is very much centred on doing the race for a cause close to your heart, doing it for someone who can’t do it themselves or for one of our beloved beneficiaries. As you run this year, what is your cause? With every step you take – who are you Stepping For?

COVER AND LOC PHOTO SHOOT: Photography by Deon van Wyk 083 456 9813 | deon@dwphotography.co.za www.dwphotography.co.za

Gardening.org, Garmin, Gary Rom, Tempur, Aqua Vita, Natasha Bryant, Hinterland, Casa Toscana, Silver Orange Bistro, Distell, De Kock Communications, GC Communications, Random Hat Communications.

EDITOR Retha Ingenbleek SPAR Women’s Challenge – Race Organiser

Professional Make-up Artist and Hair Stylist Lara’s Beauty Spot 072 048 5491 | info@larasbeautyspot.co.za www.larasbeautyspot.co.za

MANAGING EDITOR Nicola Profir: +27 84 701 1753 editor@freeradicalmedia.co.za

ADVERTSING SALES Sales office: +27 87 820 4624 sales@freeradicalmedia.co.za

DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za

Ilse Mather: +27 83 675 0331 mediaoptions@tiscali.co.za

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.

CONTRIBUTORS Retha Ingenbleek, Jerome Jacobs, Nicola Profir, Gerda van Schalkwyk, New Balance, Futurelife, Jessica Haworth, Anna Wood, Celynn Erasmus,

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, SPAR or their clients. Information has been included in good faith by the publisher and is

IMAGES © iStockphoto.com, 123RF, Official SPAR Photographer: Reg Caldecott SPAR Map Illustrations: Rob Foote

2015 • MY RACE MAGAZINE

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, SPAR nor the authors for any information contained herein. Neither My Race magazine, SPAR 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.

ALL FOR YOU

t might take us a million steps to plan this year’s race – but we are doing it all for you. A lot of the planning components going into putting the race together have been based on your feedback from last year’s race. We have taken all of your suggestions to heart in an effort to make this year’s race all about you. A few of the most notable suggestions include the separate start for the 5km and 10km route which we brought in last year. We will be building on the positive feedback that we received on the separate starts by improving the starting points even further to make sure that every lady gets on the road quickly and efficiently. Another suggestion that we took on board would have been evident as soon as you got your copy of the magazine – providing a free peak cap for every runner. This brings me to our theme for this year. We were very excited to announce that the official theme for this year’s SPAR Women’s Challenge is Stepping For. We believe that this is a theme that will resonate very deeply with each participant and I hope it will give each of you something to think about. It has certainly given me a lot to think about. As the Marketing Director for SPAR Northrand, the SPAR Women’s Challenge stands out for me because of the partnerships we have built. These partnerships have become crucial in allowing us to give back to our immediate community through initiatives like the race. SPAR has always held the various community projects which we are actively involved in decade after decade very close to our hearts. Year after year we see how vast communities and beneficiaries benefit in a tangible way from the SPAR Women’s Challenge and this gives me a sense of belonging for the brand and a deep appreciation for the SPAR audience. With the economy as it is, it becomes increasingly tough for us to make the challenge even bigger and even better than the previous year. But SPAR’s marketing and sponsorship divisions are always up for the challenge. It is all systems go on our side and we cannot wait to take on – and complete – this life changing journey with you. Now it’s time for you to start thinking about what Stepping For means to you. And then act on it.

Jerome Jacobs

SPAR NORTHRAND MARKETING DIRECTOR

Thank you to all our Sponsors:

2015 • MY RACE MAGAZINE

MEET THE 2015

ORGANISING COMMITTEE THIS YEAR THE SPAR WOMEN’S CHALLENGE PRETORIA ORGANISING COMMITTEE TOOK ON A FEW CHALLENGES OF THEIR OWN. FIRST THEY DECIDED THAT THIS YEAR’S RACE WOULD BE CENTRED ON STEPPING FOR THOSE BATTLING CANCER – AND THEN THEY FOLLOWED THROUGH IN A MAJOR WAY. EACH MEMBER WAS GIVEN A FITBIT TO COUNT JUST HOW MANY STEPS THEY WOULD BE TAKING WHILE WORKING FURIOUSLY TO PLAN THIS YEAR’S RACE. WE CAUGHT UP WITH THEM TO CHAT ABOUT THE 2015 RACE SPIRIT AND HOW TRACKING THEIR EVERY MOVE HAS CHANGED THEIR LIVES.

1. CONRAD VENTER

5. CHRISTIEN VAN DER MERWE

RACE DAY OPERATIONS “In the first month that I wore a Fitbit I worked as usual and also completed the Absa Cape Epic – at the end of the month I counted a phenomenal 394 000 steps! It so inspiring to be able to see the amount of steps you take.”

MEDICAL FACILITIES MANAGER “On race day I think I will definitely walk between 8 and 10km. During my first month alone my Fitbit recorded me walking 115.28km!” 6. RHONA SCHEPPEL FINANCE MANAGER “Wearing a Fitbit has drastically changed my outlook on my health. I noticed how many steps I walk a day and I unintentionally walk more, to ensure I get more steps recorded. I am now even considering jogging which would be quite a feat at my age!”

2. GERDA VAN SCHALKWYK CORPORATE & RUNNING CLUB BOOKINGS “The SPAR Women's Challenge is the only race in South Africa that is attended by women of all ages, professions and situations. The community of women in Pretoria are what make the race so special and inspirational.”

7. NATASHA VENTER PAYMENTS MANAGER “I predict that in the final week before the race I would probably walk about 9 000 steps a day because I will be super busy selling t-shirts and just generally running around. We’ll see what my Fitbit says at the end of it.”

3. JACO VAN DYK SECURITY “It is possible to walk 5km or even 10km – just get up, put your running shoes on, join us in our support of cancer patients and feel beautiful in the only way, the SPAR way.”

8. MARILIZE GOBEY

4. DAAN DU TOIT

TOP RUNNERS “I think it is possible to walk a 5km everyday! Since I started wearing a Fitbit I have been so surprised by how many kilometres I walk just by doing housework, going to the shops and driving the kids around.”

TECHNICAL & ROUTE OPERATOR

“On race day I will start my duties at 06:00 and will only end at 20:00. During these 14 hours I estimate that I will cover at least 12km on foot.”

4 6 2 s possible. f thi Ingenbleek, making all o Retha

3 7 5 1

2015 • MY RACE MAGAZINE

9. SOPHIA MATLOU

12. ANDRE GOBEY

RACE INFORMATION “SPAR chose to support cancer patients this year because we realised that our future leaders are also suffering from cancer, especially younger girls. By getting involved, the SPAR Women’s Challenge has the power to raise awareness and save a lot of young lives from this silent killer.”

START OPERATIONS

10. HOWARD MUIR

13. ANNA-MARIE DE BEER

ENTRY FORM & MAGAZINE DELIVERIES

RACE BRANDING

“The SPAR Women’s Challenge is an inspiration to others because finishing the race is possible – for anyone! Women make the mistake of thinking that because they are not athletes and are not training hard for the race they could never finish 5km. The truth is, if you counted all the steps that you take in a day you would realise that you are walking more than 5Km everyday of your life!”

“The most surprising thing about wearing a Fitbit was how many steps equal to kilometres you walk without even realising it. Fitbit has changed my life as I'm eager to try and better my steps everyday and challenge my friends.” 11. RICHARD SCHEPPEL ACCOUNTS

“After I started wearing a Fitbit every day I realised how active or inactive a person can be during a normal working day. It creates a competitive spirit within yourself to improve continuously and really helps to create an awareness of your efforts towards a healthier lifestyle.”

GUE SS THE STE PS!

“I used to feel guilty for missing a jog but since I have been tracking the number of steps I take with the Fitbit, I am amazed at the distances I cover anyway by doing day-to-day tasks. I now see the days that I do get out to train as a bonus and a treat, rather than another mountain to overcome.”

14. ANDRÈ DE BEER

Use the hashtags #SteppingFor #Fitbit #SPARLadiesPTA Competition closes on 29th August 2015 – winners will be announced after race day! HINT: A few clues to help you guess the number of steps are somewhere in this article…

FINISH LINE OPERATIONS

“As a cancer survivor, this year I am Stepping For everybody fighting this dreadful disease, in memory of those who lost the fight and in solidarity with everyone who has a lost a loved one to cancer.”

Great prizes are up for grabs for the person who can guess how many steps the organising committee will take after planning this year’s race! Like the SPAR Women’s Challenge Pretoria Facebook page and post who you will be Stepping For when you take part in the race and your guess of how many steps in total the entire organising committee will take.

2015 • MY RACE MAGAZINE

KEEPING IN TOUCH

BE PART OF THE #SPARLADIESPTA CONVERSATION! LIKE US, PIN US, FOLLOW US AND TWEET US!

THIS IS WHAT YOU SAID ON FACEBOOK: SPAR Women's Challenge Pretoria

SPAR Women's Challenge Pretoria SPAR Women’s Challenge Pretoria Updated their cover photo

#IrvetteVanZyl Winner Spar Ladies Race 2014 Course Record Broken 33.32sec

Like • Comment • Share •

Ronel Koorsen Save the date! Like • Comment • Share

Emma Verster Natalie De Canha lets do it!? Like • Comment • Share •

Verna van Zyl Thanks SPAR, the sponsors etc. for a super race. The organization this time was spot on. Separating the two distances was great. The goodie bags were full of great things. Well done. Like • Comment • Share

Devi Naidoo Congrats Irvette Van Zyl! Like • Comment • Share

Visit our Facebook page to write a comment...

2015 • MY RACE MAGAZINE

Natalie De Canha KEEN!

Like • Comment • Share

Rinie Visagie Kan nie wag nie! Like • Comment • Share

Natisha Singh Wow, I can't believe it is that time again…Can still remember last year’s one... Like • Comment • Share

Juli Mey Het sewe jaar terug begin met die 10k, my eerste race ooit en nou is ek verslaaf daaraan. Like • Comment • Share

Visit our Facebook page to write a comment...

WE ARE ALSO NOW ON

LIKE US AND WIN! Check the SPAR Women's Challenge Pretoria Facebook page regularly for competitions with great prizes up for grabs including New Balance merchandise, Garmin running accessories, TardeUnipoint resort getaways, SPAR store vouchers and much more!

ASK THE SPAR LADIES COACH! Coach Nuno will be posting his top training tips to get you into tip top shape by race day – check the SPAR Women's Challenge Pretoria Facebook page and our Running Tips Board on Pinterest.

FIND US ONLINE WEBSITE: www.sparladiespta.co.za FACEBOOK: SPAR Women’s Challenge Pretoria TWITTER: @SPARLadiespta INSTAGRAM: SPAR Ladies Race Pretoria PINTEREST: SPAR Women’s Challenge Pretoria

Stalk Us!

Be part of the conversation and please post with the hashtags #SPARLadiesPTA #SteppingFor #Fitbit

2015 • MY RACE MAGAZINE

RUNNING SIDE BY SIDE LOOKING BACK ON THE 2014 PRETORIA SPAR WOMEN’S CHALLENGE 10

2015 • MY RACE MAGAZINE

he 2014 race was full of the beautiful winning spirit that has become synonymous with the SPAR Women’s Challenge. We asked each of you to walk a mile in another woman’s shoes and your overwhelming support was made clear by the enthusiasm at SuperSport Park Stadium on race day. Tens of thousands of ladies crossed the finish line side by side, with smiles on their faces as they showed outstanding solidarity with their fellow South African women. Thank you to each and every lady who took part – without you, there is no race. Your support is what makes the race and our donations to our beneficiary charities possible.

2015 • MY RACE MAGAZINE

THE SWEETEST WAY TO SAVE A LIFE CUPCAKES 4 KIDS WITH CANCER IS A NONPROFIT COMPANY AND COMMUNITY DRIVEN PROJECT WHICH AIMS TO CREATE AWARENESS OF THE EARLY WARNING SIGNS OF CHILDHOOD CANCER AND RAISE FUNDS FOR CHILDREN WITH CANCER. THE ORGANISATION DOES THIS THROUGH THEIR LOVE OF BAKING CUPCAKES.

he money raised so far has helped more than 400 patients by paying for their medical treatments or other day-to-day expenses. The Cupcake Angels also visit patients and take cupcakes to them to celebrate special achievements, such as being cancer free, end of chemo or birthdays. In 2011, Cupcakes 4 Kids with Cancer set a new world record for the most Cupcakes on display with 21 000 cupcakes. Through this achievement they were able to raise R200 000 which was donated to Reach for A Dream, CANSA Vereeniging and towards paying for the medical costs of three Cancer patients. In March 2015, they made several major 12

2015 • MY RACE MAGAZINE

donations to the Childhood Cancer Foundation of South Africa (CHOC). They handed over two wheelchairs to CHOC Bleomfontein; a fridge, linen and groceries to CHOC East London; and R10 000 worth of groceries to CHOC Port Elizabeth. In the same month they donated nine ports to patients at Charlotte Maxeke Hospital worth R20 000. As part of their awareness campaign, they challenge schools and companies to host a Party of Hope to help educate parents and children about the early warning signs of childhood cancer, because early detection can save a child's life. The only requirement for being part of their program is that the cupcakes have to be made with love.

You can do your part by registering online at www.cupcakesofhope.org to receive a free Angel Party Pack. You can also support National Cupcake Day 4 Kids with Cancer on 26th September 2015 at over 60 malls across South Africa and become a Cupcake Angel – it is by far the sweetest way to save a life.

THE POWER

TO CREATE CHANGE HANNA CHARITY AND EMPOWERMENT FOUNDATION BELIEVES THAT PEOPLE LIVING IN POVERTY HAVE THE POTENTIAL TO GROW AND DEVELOP THE SKILLS THAT THEY NEED TO CHANGE THEIR LIVES.

anna Charity and Empowerment Foundation began in 2008 through the visionary leadership of Hanna Grobler who always wanted to make people happy and have them believe in themselves. Hanna Charity believes in the potential of the poor to effect change in their own lives and in our world. To achieve this, when entering a community Hanna Charity follows Maslow's Hierarchy of Needs by starting with fulfilling basic needs and working their way up. In each community that Hanna Charity is involved, they provide the fulfilment of basic needs which includes providing clothing and food. They fulfil safety and security needs through skills development, employment opportunities and job creation. Love and belonging needs are fulfilled through arranging for clinic visits for children, parents and elderly beneficiaries. They also run programs specifically tailored to meet individual group needs such as Womanhood for older women, Sisterhood for younger women, Manhood for older men and Brotherhood for younger men. These programs are coordinated by Hanna Charity and implemented by registered psychologists who can help with emotional and psychological problems. They fulfil self-esteem needs through their Charity Vitality initiative where the community members earn points through positively participating in the different programs that Hanna Charity runs in the community. When they reach a certain number of points they are rewarded with a hamper consisting of cleaning products and toiletries. Self-actualization is realised through 14

2015 • MY RACE MAGAZINE

the process of all of the above, with the hope that each community member will feel that their lives are worth something and that they can give a valuable contribution to their community. Their sponsorship program connects individual sponsors with a child, youth or elderly person in need of encouragement and support. Hope for a sponsorship goes beyond the basics of providing food, education, and healthcare and livelihood programs. It gives families hope that they can create a path out of poverty for their children. Sponsorships are tailored to meet each family’s specific needs and to ensure that they are provided with tools to make a better life for their children. A relationship of mutual respect between sponsor and sponsored person is central to the Foundation’s mission. Their commitment to responsible stewardship ensures that contributions are used efficiently in support of sponsored projects. Upliftment of communities as a whole is the highest priority of the Hanna Charity and Empowerment Foundation and their primary means of support comes from individual sponsors.

The Hanna Charity and Empowerment Foundation assists several communities in Gauteng and the Western Cape. Visit www.hannacharity. org for more information.

WALKING TALL & STANDING PROUD LAST YEAR STANDWITHSTAN, A PUBLIC BENEFIT ORGANISATION, ARRANGED FOR KATLEHO SEHERI TO RECEIVE HER NEW PROSTHETIC LEG IN TIME TO JOIN OTHER AMPUTEES AND SUPPORTERS IN THE STANDWITHSTAN TEAM TO WALK THE 5KM LEG OF THE PRETORIA SPAR WOMEN’S CHALLENGE 2014.

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n 29 July 2014 a call came through to Leondale High school from the last people that pupil Katleho Seheri expected to hear from. Jacaranda Good Morning Angels were calling to tell her that SPAR Northrand had sponsored a prosthetic leg for her. Stan Andrews, founder of StandwithStan was waiting on the other end of line to give her the good news. Katleho’s reaction to the news was beyond words as with one simple call, her life was changed. Katleho was lost for words. “This has been the best news I have gotten all year,” she said at the time. “I felt shocked, surprised, excited – every emotion you could think of. I believe that this will open doors for me and allow me to reach my full potential,” she said bursting with joy. After receiving the news, her father said; “We’ve loyal to SPAR for so many years not knowing that one day something like this would happen. So we are very grateful to SPAR and even though you didn’t know us, we’ve always been family.” At the 2014 Pretoria SPAR Women’s Challenge, her classmates, teachers and friends were all at SuperSport Park to cheer her on. By crossing the finish line Katleho celebrated a personal triumph over a long and debilitating illness, agonising pain, gangrene, a below-knee surgical amputation and then having to walk with the aid of crutches for so long.

After crossing the finish line with her hands up in celebration, Katleho was bursting with pride. “The race was great; I had a blast and I appreciate the donation of the prosthetic leg,” said Katleho. “I would like to encourage people who might find themselves in a similar situation to be strong and keep going, because there is light at the end of every tunnel; never give up.” At the time Katleho said that she would like to study climatology at university, but that her short-term goal was to get back to playing basketball. Stan Andrews says that she is succeeding at reaching her goals. “Katleho has received her revised prosthetic and has taken a keen interest in basketball at school. She has just completed her midyear exams and is doing really well. Each day that goes by she walks better and better. She is really happy to have her life back.”

HOW TO THRIVE

THE

WAY

EVERY DAY!

Sleep for 30 minutes more

Meditate for 5 minutes

Disconnect from devices

Move your body

Set your top priorities

Make time for the important stuff

Write down 3 things you are grateful for

Accept yourself flaws and all

Be creative for a least ten minutes

Talk to someone you would normally pass by

2015 â&#x20AC;˘ MY RACE MAGAZINE

Health

STEPPING TOWARD BETTER HEALTH

TAKING ON THE CHALLENGE OF TURNING YOUR HEALTH AND LIFESTYLE AROUND IS A DAUNTING ONE. WITH SO MANY FAD DIETS AND HEALTH GIMMICKS OUT THERE, IT IS EASY TO LOSE SIGHT OF ALL THE ELEMENTS THAT COME TOGETHER TO CREATE A HEALTHY, FIT AND CALMER YOU. LUCKILY ALL IT TAKES IS ONE SMALL STEP AT A TIME TO BETTER YOUR OVERALL WELLNESS. WE ROUNDED UP THE EXPERTS TO GUIDE YOU ON THE SMALL AND MANAGEABLE STEPS THAT YOU CAN TAKE. FOLLOW THEIR ADVICE AND THESE SMALL STEPS COULD LEAD TO HUGE STRIDES FORWARD IN YOUR HEALTH.

2015 • MY RACE MAGAZINE

Health

taying healthy doesn't have to mean a total overhaul of your lifestyle or drastically changing the way you do things. Sometimes small changes can have big impacts. It is always best to start gradually, small steps at a time, and work those changes into a lifestyle habit. If you make drastic, uncomfortable changes towards a healthier lifestyle, then you're only making it harder for yourself to maintain it. Starting with one step at a time will allow you to comfortably work these changes into an everyday, normal way of life.

THE DIFFERENCE A YEAR CAN MAKE

Even the smallest steps can have a huge effect on your wellbeing over the course of a year. These surprising small lifestyle changes are easy to follow – who knows how much your health and your life will have improved by the time you enter the SPAR Women’s Challenge again next year!

IF YOU… CALL ONE OLD FRIEND A MONTH Next year: That’s 12 people with whom you’ve rekindled or strengthened your friendship, and research has found that people with stronger personal bonds are 50 per cent more likely to outlive their less social peers. There’s no magic amount of phone calls/e-mails/coffee dates that protects you, so if you want to check in with one friend every week, or even every day, go ahead.

IF YOU… CUT OUT ONE COOKIE A DAY Next year: You will have eliminated 21,170 calories. That’s enough to drop almost 3kg. Cut more, lose more, of course.

IF YOU… LOSE HALF A KILO A WEEK Next year: A half kilogram loss seems so minimal but at that rate, you’ll be 26 kilograms lighter in a year. But you don’t have to drop 26kg to be healthier – losing just 5 to 10 per cent of your body weight can improve your blood pressure, cholesterol and blood sugars. And that can reduce your risk of diseases including cardiovascular disease and diabetes.

ONE SMALL STEP FOR NUTRITION

Celynn Erasmus RD(SA) says that the one important simple step that she would recommend is taking a few deep breaths before eating a meal or a snack. “This will help you to feel relaxed and more present and perhaps make it easier for you to eat mindfully, rather than mindlessly,” she says. She also recommends giving yourself those small victories. “One daily win, anytime, is a win for good health. Having water instead of coffee, saying no to office cake, having a smart snack – whatever your healthy action is, it is a small victory to celebrate.”

IF YOU… TAKE A LAP AROUND YOUR LOCAL MALL Next year: If once a week you take a turn around your mall before you start shopping, you could easily walk a potential 20 extra kilometres over a year. 22

2015 • MY RACE MAGAZINE

Health

ADVICE FROM THE SLEEP EXPERT

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep helps protect your mental health, physical health, quality of life and safety. The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. The damage from sleep deficiency can occur in an instant or it can harm you over time. In fact, ongoing sleep deficiency can raise your risk for some chronic health problems. It can also affect how well you think, react, work, learn, and get along with others. Dr Irshaad Ebrahim (MBChB, MRCPsych) of the Pretoria Sleep Centre suggests establishing a routine for your sleep. “Take a bath, a glass of warm milk, or do some light reading before bedtime.” This he says will help to build a base for achieving the sleep cycle that is crucial for restorative sleep. “Try to go to bed and get up about the same time each night and morning.”

IF YOU… GO TO BED ONE MINUTE EARLIER Next year: Going to bed a minute earlier every night for just two months will earn you an extra hour of sleep pretty painlessly. A minute earlier a day for a year would gain you an extra six hours of sleep, which is probably more than you need. There are compelling reasons to get those zzz’s (other than less money spent on coffee). Shortage of sleep is associated with a higher risk of obesity, diabetes and heart problems, a decreased ability to pay attention, increased chances of car accidents, and diminished memory capacity.

IF YOU… CUT OUT A FEW HOURS OF TV TIME Next year: You may have slashed your risk of an early death. Studies have shown that people who watched TV for six hours a day had shorter lives — by about 4.18 years — than people who didn’t watch TV. But TV itself is not the culprit: It’s sitting for prolonged periods that can shorten your life. A 2010 study found that women who logged in some six hours of sitting time during their non-working hours were 37 per cent more likely to die earlier than peers who sat for just three hours over the course of a day (outside of work). Going to the gym daily isn’t enough – the key is to find ways to stand and move more during the day. Some experts recommend getting up from your chair every 30 minutes or less.

2015 • MY RACE MAGAZINE

Health IF YOU… TAKE THE STAIRS Next year: You will have burned double the calories you would by riding the elevator. A 72kg woman would burn about 4,940 calories a year – 0.65kg – if she took three minutes to briskly climb the stairs every workday. That stair habit could burn the equivalent of 11,5 chocolate bars. On the flip side, standing in an elevator for three minutes barely burns 10 calories.

KEEP CALM AND CARRY ON

Andrea Kellerman (H.E.D., B.A. Hons. Psych., Med Psych., Dipl.Adv.Hyp, ISNR registered Neurofeedback Practitioner) of EQ Advantage says that improving your time management can go a long way to alleviating stress. “Make a list of what you need to do every day, prioritise those activities, and try to stick to it. It is such an incredible feeling to be able to tick off what you have achieved in the day, thus boosting your self-esteem and ultimately allowing you to feel in calmer and control.

SIT UP STRAIGHT

Over time, bad posture may be caused by habits from everyday activities such as sitting or slouching in office chairs or staring at a computer. Bad posture can easily cause back and neck pain and damage the spinal column. Luckily, says Anna Wood (Go Active Bootcamp director), this bad posture can be worked on and is completely within your ability to control. Anna suggets the following stretches to improve your posture: • Sit up straight and keep your abdominals activated at all times, make sure you have the proper chair with proper back support. • Align your back with the back of the office chair. This will stop you from slouching forward, which you may find yourself doing after sitting too long at your desk. • Stand up and take a break, your body was not designed to sit all day. • Do a quick lunch break stretch – a twisting lumber stretch which loosens the entire back and helps align the spine.

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Health

GET SLEEP SAVVY SLEEP… GLORIOUS SLEEP – WE ALL LOVE IT BUT IT’S THE ONE THING WE NEVER SEEM TO GET ENOUGH OF. RESEARCH FROM ALL OVER THE WORLD SHOWS THAT MOST OF US ARE NOT GETTING THAT QUALITY, RESTFUL SLEEP THAT IS CRUCIAL TO HEALTH AND DAY-TODAY PERFORMANCE. WE SCOURED THE LATEST RESEARCH AND DATA FOR THE FIVE MOST EFFECTIVE WAYS TO DEAL WITH THE ISSUES THAT ARE KEEPING US AWAKE.

ow you feel and perform every day largely depends on how you slept the night before. Conversely, many of your impediments to great sleep – as well as their cures – can be found in your daily routine. Your sleep schedule, bedtime habits and day-to-day lifestyle choices can make an enormous difference to the quality of your nightly rest. Sleep is often not set as a major priority in our day because we take it so for granted. After a long day of checking off everything on your todo list, you can just climb into bed and fall asleep, right? Wrong. As with any other task we approach, a well-planned strategy is essential for deep, restorative sleep. By learning to avoid common enemies of sleep and trying out a variety of healthy sleeppromoting techniques, you can discover your personal strategy for a good night’s rest.

2015 • MY RACE MAGAZINE 29

Health

comes to spicy or acidic foods in the evening, as they can cause indigestion and heartburn. • Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it's counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed. • Cut down on caffeine. You should avoid taking in caffeine after lunch and consider cutting back your intake overall. Many would be surprised to learn that caffeine can cause sleep problems up to ten to twelve hours after drinking it! • Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea or other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics, only make things worse.

3. A PLACE TO REST YOUR HEAD 1. IT’S BEDTIME!

Getting in sync with your body’s natural sleep cycle is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energised than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important. • Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. • Nap to make up for lost sleep. If you need to make up for a lack of sleep, take a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm. But be smart about it – while napping can be a great way to recharge, it can make insomnia worse. • Fight after-dinner drowsiness. If you 30

2015 • MY RACE MAGAZINE

find yourself getting sleepy before your bedtime, try doing something mildly stimulating to avoid falling asleep. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

2. EAT RIGHT, SLEEP RIGHT

Your eating and exercise habits play a role in how well you sleep. It is especially important to watch what you put in your body in the hours leading up to your bedtime. • Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of going to bed. Fatty foods are harder to digest and may keep you up. Also be cautious when it

Renowned sleep experts, Tempur recommend taking action where you spend up to 30% of your day – your mattress and pillow. • Choosing the Perfect Mattress. Tempur recommend that you research all the options available and make sure that you head to a reputable store when you are ready to make a purchase. They also recommend that you ‘test drive’ your mattress in-store by lying on it for at least 15 minutes. They advise that firm mattresses aren’t always better for your back as firmness doesn’t always mean support. • Selecting the Comfiest Pillow. According to Tempur you need to analyse the position that you sleep in when choosing your pillow. Each different position requires unique support for your neck and shoulders in order to keep them in alignment and reduce neck pain. They advise that the breadth of your shoulders influences the height of your pillow, especially if you sleep on your side. Generally speaking men require a bigger pillow than women. One unconsidered aspect of choosing a pillow according to Tempur is that the firmness of your mattress also influences the height of

Health your pillow. A very soft mattress will make your pillow feel higher as you ‘sink into’ the mattress, whereas a firm mattress won’t. They say that lying on a mattress similar to the one you have at home is paramount when you are choosing your pillow.

4. GO OFF THE GRID

Light plays a crucial role in our sleeping patterns. The key here is the hormone melatonin, which is produced by the pineal gland and appears to facilitate sleepiness. Melatonin is only excreted into our blood stream when there is little light in the surrounding environment. A natural or artificial light source halts its production and potentially keeps us awake. • Ditch your devices. Banning smartphones, tablets, and even bright electronic alarm clocks from your bedside table will help you bask in a sleepy haze of melatonin at night time. It will also mean that you can't pick up or respond to that stress-inducing email from your boss at five minutes to midnight.

5. PERFECT THE ART OF WAKING UP

A good night's sleep doesn't start the moment you rest your head on the pillow. It starts the moment you wake up. And if you're jumping out of bed, already in "fight or flight" mode, you're setting a stressful tone for the day. • Wake up according to your natural rhythms. Sleep occurs in multiple stages, alternating between deeper and lighter sleep. If we wake up at just the right moment in our lighter sleep stages, we can feel better and more alert right from the start. You will also feel far less groggy and disoriented. • Expose yourself to natural light as soon as possible. As soon as you're up, open the blinds. Even better, go for a brisk walk outside. Natural light will help stop melatonin production and increase your wakefulness.

2015 • MY RACE MAGAZINE

KEEP CALM AND

GO TO SLEEP

Health

EAT FOR HIGH

ENERGY By Celynn Erasmus

2015 • MY RACE MAGAZINE

Health

ABSOLUTELY EVERYTHING WE DO, THINK AND FEEL IS INFLUENCED BY WHAT WE EAT. BOTTOM LINE: IF YOU WANT TO PERFORM LIKE A HIGHENERGY PERSON, YOU HAVE TO EAT LIKE ONE. WHAT YOU CHOOSE TO PUT ON YOUR FORK CAN BE MORE POWERFUL THAN ANYTHING YOU WILL FIND IN A PRESCRIPTION BOTTLE. WHEN YOU GIVE YOUR BODY WHAT IT NEEDS, IT CAN — AND WILL — DO MIRACULOUS THINGS.

f you’re like most people, your dietary habits are probably less than perfect. Your eating is likely a hit-and-miss affair, inconsistent, rushed and an afterthought to your busy schedule. Perhaps you also feel overwhelmed and confused by all the seemingly contradictory nutritional information that’s available. For many of us, it seems that taking the plunge and eating a more wholesome diet may seem to be the equivalent to travelling to the moon and back. But it doesn’t have to be such a daunting experience. Choosing the right fuel is not always easy, but with a little insight, inspiration and initiative you can, and will, increase your energy and overall health – and you may even lose some of that extra weight you’ve wanted to get rid of. Eating right should not be about deprivation or difficulty. It should be about feeling empowered, feeling energised, feeling healthier and making the right choices for the right reasons. Too many of us embark on extreme diets that require us to combat our cupcake infatuations with a “my brain is stronger than your icing” attitude. Trying to beat your body into submission by willpower alone may be more painful than passing a melon-sized kidney stone. Instead, learn about how your body works: about hunger, appetite, digestion and energy balance. Use this information to make better nutrition choices most of the time, not just this week, but for the rest of your life. This will help you create balance, not perfection. Through an approach that is more sustainable. There isn’t any single diet that’s perfect for everybody. If you feel you need a more personalised approach or you have a serious medical condition, contact a registered dietician, who can help formulate a workable, personalised eating plan to suit your lifestyle and personal requirements.

FIVE FAB FOOD GUIDELINES As the founders of the FAB Quotient and the authors of Fast Food for Sustained Energy, Ceylnn Erasmus and Gabi Steenkamp share their five FAB food guidelines.

Don't under eat. Your fuel tank cannot run on empty.

Don't overeat. You will feel sluggish and lethargic.

Choose real, unprocessed food. The closer to nature, the better.

Be balanced. Allow for some flexibility.

Have fun. Eat with enjoyment and gratitude in order to feel nourished.

SO WHAT? NOW WHAT? Choose a FAB food guideline that resonates with you. Turn intention into action by implementing that guideline when you eat your next meal and over the next few days. For instance, if you choose don’t overeat then make a point of eating more slowly, and stop eating before you feel overly full. The fifth FAB food guideline suggests being grateful, so why not start each meal with a gratitude thought and comment, so that you are more mindful before you tuck in. You may find that it helps to write down your chosen FAB food guideline and put it somewhere where you will see it as a regular reminder. Creating new eating habits that are sustainable over the longterm really does start with small steps, such as those that you change from intention to action. For more ideas and details on the FAB Quotient, visit www. resilientenergycenter. com or get an electronic copy of The FAB Quotient – 21 Ways to hack your lifestyle using the Qr Code below.

Above all, listen to your body. It will tell you more than all the nutrition experts on the planet.

2015 • MY RACE MAGAZINE

SAVE THE DATE

PULL-OUT This handy Pull-out and Keep section is the perfect way to stay up to date on race rules and information, keep motivated for the big day and to familiarise yourself with the route and the stadium layout for race day.

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SPAR LADIES COACH

Powered by New Balance encourage Coach Nuno is here to motivate and – the 2015 h finis then and – for you as you train Like the SPAR SPAR Women’s Challenge Pretoria. for regular e Pag Women’s Challenge Facebook running coach ified qual a is tips and motivation. He ing both help in e rienc expe of s with over 20 year optimum their h reac ers runn oned seas novice and h couc the off up fitness levels. He will have you ! time no in – nd beyo and doing a 5km – and

o be addressing Coach Nuno will als erns. Send nc co your top running hnuno. ac co to ns your questio ail.com or post to gm ia@ tor pre ies sparlad nge Pretoria alle the SPAR Women’s Ch . Facebook Page 2015 • MY RACE MAGAZINE

WHAT'S HAPPENING IN

JUNE TO AUGUST 2015 JUNE 2015 SUN

JULY 2015

MON TUES WED THUR 01

Jennifer Zamudio Blouhond Theatre

Koos Kombuis Barnyard Theatre Parkview

Richard vd Nataniel Westhuizen Winterkombuis & 1925 Band Atterbury Blouhond Theatre Theatre

RACE ENTRIES

OPEN!

FRI

SAT

Koos van der Merwe Blouhond Theatre

SUN

MON TUES WED THUR 01

Hazel Food Market

Jakkals & Leeu Blouhond Theatre

Marulaboom Blouhond Theatre

YOUTH DAY!

Adam Tas Blouhond Theatre

Rikus Nel Blouhond Theatre

Tebello Sukwene He's Alive Tour Atterbury Theatre

Bellevue Morkel Food and Wine Pairing Casa Toscana

ADAM Blouhond Theatre

Pieter Smith The Soil - Youth Blouhond Expressionz Theatre Fest State Theatre

Boeremark Pioneer Open Air Museum Grounds

Elvis Blue Barnyard Theatre Parkview

Creation Food and Wine Pairing Casa Toscana

SAT 04

Daniele Pascal: I’m Still Here Atterbury Theatre

Whiskey of the World Casa Toscana

FRI

Hazel Food Market

Francois v Coke Blouhond Theatre

Wedding Expo Casa Toscana

21 50 Carat Gold Barnyard Theatre Parkview

28 Nataniël in Concert Atterbury Theatre

Ladies Night Out Atterbury Theatre

Die Lieflinge Blouhond Theatre

Ghapi Clint Cindy Blouhond Theatre

Piet Byleveld Blouhond Theatre

Market at the Sheds The Sheds

Radio Kalahari Blouhond Theatre

AUGUST 2015 SUN

MON

TUES

WED

THUR

FRI

SAT 01 Hazel Food Market

06 Nadine Blouhond Theatre

WOMEN'S DAY!

PUBLIC HOLIDAY!

s Fantastie Heuwels Theatre Blouhond 19

ENTRIES CLOSE!

2015 • MY RACE MAGAZINE

Corlea Blouhond Theatre 13

20 21 Muratie Food and Wine Pairing Casa Toscana

SPAR Women's Challenge Late Entries Available at SuperSport Park!

Susan Coetzer Women’s Day Tea Casa Toscana

RACE DAY!

Health

During a run try to sip on about a litre of water per hour. Some people need more and some need less… listen to your body!

EVERYONE KNOWS THAT IT IS IMPORTANT TO DRINK WATER IN ORDER TO STAY HYDRATED DURING A RUN BUT WHAT A LOT OF PEOPLE OVERLOOK IS THE IMPORTANCE OF STAYING HYDRATED DURING TRAINING OR EVEN JUST THROUGHOUT YOUR NORMAL DAY! DEHYDRATION IS A MAJOR CAUSE OF FATIGUE, HEADACHES AND LISTLESSNESS. HERE ARE A FEW TIPS AND TRICKS TO MAKE SURE THAT YOU STAY PROPERLY HYDRATED, NO MATTER WHAT YOU ARE DOING!

WATER WORKS!

6 Things You Need to Know About Water Intake:

01 02 44

You should always drink water before a run or before taking part in any exercise! The added sweat loss during a workout will dehydrate you a lot faster than you think.

Aim to sip on water throughout the day. Most people need about two litres of water taken in steadily during the day – this goes for winter too!

2015 • MY RACE MAGAZINE

“Cotton mouth” is a sure sign of dehydration. Sip a little water whenever you feel that your mouth is dry (this also helps with bad breath).

Lean muscle consists of 75% water. Dehydration can cause a serious drop in performance, so listen to your muscles and sip on some water if you feel them becoming a bit stiff or tired faster than usual.

Stop if you get dizzy! From dehydration to sun stroke, if you get dizzy you need to stop and rest. Your body knows when it needs a break. There will always be another race to improve on your personal best!

AquaVita is dedicated to bringing you the best possible mineral water to Feed Your System. Their water is drawn from a source deep under the Cradle of Humankind ensuring that it is as pure as possible with nothing added to it. AquaVita is a local, family owned company that always tries to go the extra mile when it comes to customers and clients. To top it off AquaVita is now available at a SPAR store near you! Visit aquavitawater.co.za for more information.

Health

SUPERFOODS FOR

SUPERMOMS By Jessica Haworth on behalf of Futurelife

MANY MOMS FROM ALL WALKS OF LIFE OFTEN FEEL LIKE THEY ARE OVERWORKED WITH TOO MUCH TO DO AND TOO LITTLE TIME. YOU ARE COOKING, CLEANING, LOOKING AFTER THE KIDS AND REACHING HIGHS IN YOUR CAREER WHILE STILL TRYING TO MAINTAIN SOMEWHAT OF A GOOD APPEARANCE IN BETWEEN. YOU ARE SOCIETY’S SUPERMOMS AND WE SALUTE YOU AND YOUR HARD WORK. TO HELP YOU GET THROUGH YOUR BUSY DAYS, FUTURELIFE SUGGESTS SOME SUPERFOODS FOR YOU SUPERMOMS. 46

2015 • MY RACE MAGAZINE

WHAT ARE SUPERFOODS?

Superfoods are foods that are exceptionally high in vitamins, minerals and overall nutritional value. They are generally more nutrient dense meaning they give us more good health benefits for the amount of food we are eating when compared to other foods. Superfoods

can also offer unique nutrients which are advantageous to the body. These foods often have antioxidant properties which means that they have natural compounds that protect against the damaging effects of oxidation and inflammation in our bodies which can cause many different disease states.

Health

SUPERFOODS FOR THE EVERYDAY MOM

If you walk into a health shop, the many options you are presented with can be overwhelming. There are many products dubbed as superfoods with many health benefits such as baobab powder, maca powder, hemp seed, spirulina and others. These products may be beneficial to your health, however they are not always readily available and tend to be more costly. Here we have listed four superfoods that the average mom can find in her usual grocery shop and can easily incorporate into her diet.

1. QUINOA

Quinoa (pronounced "keen wah") is an ancient grain originated in the Andean region of Chile, Peru, Bolivia, Ecuador and Colombia. It is mostly found in grain form that needs to be boiled in water to be ready to eat. A 2009 study at the University of Chile found that 15% of the total content of quinoa is protein, more than double the amount found in most standard grains which is the highlight of this unique grain. The study also revealed that quinoa has a complete amino acid profile, meaning that with each serving, you’re giving your body all of the nine key building blocks for making protein. Quinoa is also gluten-free assisting in any gut discomfort or intolerances. Quinoa grains are a good source of fibre, iron, zinc, omegas 3, as well as some antioxidant polyphenols, vitamin E and selenium. Some studies have said to show that quinoa helps lower blood glucose levels in diabetics and, if eaten regularly, helps to lower blood pressure levels in those with hypertension. The scientists credited the presence of

quercetin derivatives in the grain for its positive effects on blood glucose and the cardiovascular system. Moms, you can substitute quinoa for other starches at meals instead of cous cous, potatoes, rice, etc. A welcome change for when you’re tired of making the same dinners over and over again. The higher protein content is helpful when quinoa is used as the starch portion of a meal as it will keep you feeling fuller for longer and provide energy for all your daily tasks. Futurelife’s SmartOats contains quinoa in a blend of its 5 grains to provide you with all these great benefits.

2. COCOA

For the chocolate lovers out there let’s just clarify something first. Cocoa is a basic ingredient made from cocoa beans while chocolate is the processed and sweetened treat produced from cocoa. Most health benefits are associated with cocoa and not directly with chocolate, as chocolate is higher in fat and calories due to the other ingredients added to

it. As a raw ingredient, cocoa is a good source of iron, magnesium, manganese, phosphorous and zinc. It also contains the antioxidants catechins and procyanidins. Cocoa beans, along with red wine, tea, cranberries, and other fruits, contain large amounts of flavonols which have extensive antioxidant properties. A 2012 review of evidence on the effects of chocolate on blood pressure concluded that cocoa products, including dark chocolate, may help to slightly lower blood pressure. However, most of the studies were of short duration therefore, the evidence is not very strong. Some limited animal and laboratory research suggests a cocoa-rich diet could offer protection against bowel cancer. However, lab research is not strong enough to make such conclusions. Studies also show limited evidence on stress relief. For our supermoms you can make yourself a hot steaming cup of cocoa, use products that contain cocoa or when you are looking for an indulgence have some dark chocolate as it contains more cocoa than milk chocolate. However, one must be careful that the majority of foods containing cocoa are sweet treats higher in calories, and therefore portion control is important to keep it a healthy addition to your diet and thereby not contributing to weight gain.

3. BERRIES

Berries already have a reputation for being one of the healthiest options however, lately there are many new berries that are trending. So are they good for us and are the old ones just as good as the new berries on the block? 2015 • MY RACE MAGAZINE

Health

Breakfast berry smoothie bowl topped with goji berries, raspberries, blackberries, pumpkin seeds, sunflower seeds and chia seeds. Starting off with the most common berry, the strawberry. One serving of strawberries offers 85 milligrams of vitamin C which is 150% of your Daily Value. Strawberries are one of the highest sources of vitamin C only beaten by sweet peppers, oranges, grapefruit and kiwi. Strawberries also provide fibre, manganese, folate, potassium, and like the rest of the berry family, antioxidants. Another common one is blueberries. Some studies suggest that they may reduce memory decline, and reduce heart attack risk and may provide anti-aging benefits. They are also an excellent source of vitamins C and K, manganese and a good source of dietary fibre. Most recently, researchers revealed that women who ate more than three servings of blueberries or strawberries a week had a 34% lower heart attack risk than those who ate less, as berries have high concentrations of anthocyanin, an antioxidant that may help lower blood pressure and improve blood vessel function. Another study found that women who eat plenty of blueberries and strawberries experienced slower mental decline with age than women who consumed fewer of the fruits. One of the new berries that people are talking about are Goji berries or Chinese wolfberries. They have been used by Chinese herbalists to help eyesight, boost immune function and promote longevity. They have remarkable levels of vitamin C, beta carotene, amino acids, iron and B 48

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vitamins. Although there are few published clinical trials, many of goji berries’ reported health benefits are related to their high antioxidant concentration. Moms, there are many types of berries widely available at many supermarkets whether you can find strawberries, blueberries, raspberries, mulberries, cranberries and others. Trying to incorporate them into your diet can be just as beneficial even if you can’t find or afford the more exotic ones. Eat the berries as a healthy snack or add them to yoghurt, to your morning cereal like Futurelife or add them into a delicious smoothie like many of the recipes we have on our website using Futurelife as well. You can use berries fresh or frozen however, just be cautious of berry juices as they can be higher in sugar.

4. SEEDS

Seeds are another one where there are old favourites such as flaxseed, pumpkin and sunflower seeds and new seeds that are showing growing interest such as chia. Chia seeds provide a plant source of omega-3 fatty acids which are not very common. This is useful if you aren’t a fan of oily fish but still want to benefit from the anti-inflammatory and cardiovascular disease risk reduction. Chia seeds are higher in protein than most seeds which can be useful for vegetarians. Chia seeds can be added to hot drinks, smoothies and cereals for example but note that they

take on a gel texture when mixed with liquids. Another great source of omega3s are flaxseeds which can be added to baked goods, salads, cereals or adding a crunch to any meal however, if they are ground the body can better breakdown the seeds and get all the goodness from them that it needs to. They are also very high in fibre and magnesium. Flaxseeds are more affordable than chia seeds and therefore, a better option if your purse is appearing a little empty. Pumpkin seeds or the roasted version, pepitas, have been around for a little longer. The green seeds are high in fat and relatively low in fibre, but are a good source of protein and minerals such as copper, magnesium, manganese and phosphorous. With all seeds, portion control is important as they are all dense in calories and fat. Eating too many will increase your daily intake of calories and potentially lead to weight gain. Try to stick to 2 tablespoons a day. Also look out for unsalted seeds as increasing your salty food intake contributes to higher blood pressure and risks for other chronic diseases.

CAN YOU TRY IT SUPERMOMS? There always seems to be a new 'best food' item out there to try and it can often get overwhelming. But let's keep it simple. Enjoy exploring the many healthy superfoods that are out there however, take advantage of what is already at your supermarket and eat as much fresh food as possible incorporated into a healthy balanced diet, thus ensuring you will be well on your way to becoming an even greater, more energised Supermom.

Ina Parman

Health

HAPPY IN YOUR OWN SKIN By Anna Wood

INNER CONFIDENCE IS SOMETHING THAT EACH ONE OF US HAS STRUGGLED WITH AT ONE OR MANY POINTS IN OUR LIVES. ANNA WOOD, FOUNDER OF THE REDO YOU CONFERENCE HAS DEDICATED HERSELF TO STUDYING THIS DIFFICULT TO GRASP CONCEPT AND TO HELPING EVERY WOMAN STRUGGLING WITH THIS ISSUE. SHE PROVIDES A GLIMPSE INTO HOW SOUTH AFRICAN WOMEN FEEL ABOUT THEMSELVES – AND HOW WE CAN IMPROVE IT.

hen going to the beach I usually notice two types of women, the group who are comfortable in their own skin no matter their shape or size and then the ‘cover ups’, who almost covered from head to toe, reveal as little as possible in their quick dash to the water.

WHICH GROUP DO YOU ASSOCIATE WITH?

Have you been struggling with weight loss, achieving your goals or self-confidence? The problem is that we try to remedy the symptom, but never focus on the root of the issue at hand. You need to get rid of that big nasty root that has anchored itself deep within the soil of your mind’s garden. This obtrusive root keeps you from living a life of 50

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Health

value, love and reaching your full potential. As the old proverb goes “your body is a reflection of your mind, change your mind and you will change your body”. To create lasting results on the outside you need to experience true change from the inside. A strong positive self-image is the best possible preparation for success in life and my belief is that it all starts with accepting and truly loving who you are.

WHAT DOES SELF-IMAGE ACTUALLY MEAN?

Self-image is the picture you have created about yourself, what you think you look like, and what you perceive others think of you. I love how Google explains self-image: “the idea one has of one's abilities, appearance, and personality.” People might either have an inflated selfimage – believing they are better than others – or more commonly they may be prone to having a negative self-image where they only focus on their flaws and what they don't have.

HOW IS YOUR SELF-IMAGE FORMED? Your self-image is formed by your past life experiences, good or bad, and the opinions of others. These could be the opinions of our parents, teachers, employers, our life partners and even our children. Think about the following example. Remember your school days? All the fun and laughter, the excitement of new challenges, and the endless possibilities that lay in front of us, ripe for the picking? As kids we never had any doubt of our own limitations, we were superheroes, and our mission? To save the world. All our joy and confidence was short lived the moment words like “you’re stupid” or “ you're a disappointment” or “you will amount to nothing” infiltrated our little minds by people who had no idea of the damage they could cause.

DOES YOUR SELF-IMAGE AFFECT YOUR LIFE?

Yes, definitely. Having a negative self-image impacts your thoughts, your

feelings and in turn, your behaviour. Constantly thinking about how stupid, worthless, or what a failure you are will generate emotions of depression, anger, hurt, guilt and worthlessness. These negative emotions in turn give rise to behaviour such as people pleasing, avoiding people and situations, neglect or self-abuse and intentionally under- or over-achieving in a bid to be accepted by a particular group.

HOW ARE WE GOING TO CHANGE THE PICTURE WE HAVE OF OURSELVES?

“What makes a woman strong in her mind? The belief that she IS!” This is such

a true statement that we underestimate so much. Let’s put it this way: Whatever you believe you can do or can’t do; you are right. If you believe you are going to fail, you will, BUT if you believe you are strong and beautiful, you will achieve whatever you set out to do. Our beliefs influence everything in life. The way you see yourself is the way the world will see and treat you as well. You have to believe in yourself and believe that you can achieve anything you put your mind to, even though you don’t see the results or outcomes immediately. It is almost like convincing yourself to believe in goals that aren’t there yet. You have to let yourself believe that if you can dream it, you can become it. And that if you can imagine it, you can achieve it.

SELF-IMAGE EXERCISES THAT WILL HELP YOU REACH YOUR WELLNESS GOALS:

1. 2. 3. 4. 5.

List 15 things you like about yourself – include appearance, personality and skills. Even if you can only list eight things now, write down the characteristics you wish you had. Read these 15 characteristics out loud to yourself everyday for 90 days. Start weeding your mind of negative thoughts. Your mind is like a fertile garden, whatever seed you sow will grow. What seeds have you been sowing lately? Good or bad seeds? Start becoming mindful of what you are thinking about each day. You will be surprised at how many negative thoughts pop into your mind on a daily basis. Change your focus. Instead of focusing on the negative (within yourself and in others), replace your criticism with encouragement. Give constructive criticism instead of being critical. Compliment yourself and those around you on what you have achieved. What we focus on is what we attract. Focus on the negative and you will get more of the negative, focus on the positive and you will get more positive. Live a life of thanksgiving. Before you go to bed list 10 things that you are thankful for, for that specific day. When was the last time that you looked someone in the eyes and really said thank you to them or gave them a compliment. Blessing others will shift your focus from yourself to other people’s needs. Educate yourself. Read books on self-image or join women’s conferences that assist you like the Redo You Conference or get in touch with Anna to assist you with body and mind coaching sessions to start you on your journey. Visit www.redoyouconference.co.za for more information.

2015 • MY RACE MAGAZINE

Fitness

RUNNING TO THE BEAT WHY SHOULD YOU TRAIN WITH A HEART RATE MONITOR?

TO REACH YOUR FITNESS GOALS AND MAINTAIN THEM, YOU NEED TO TRAIN SMARTER, NOT HARDER AND THIS CAN BE ACHIEVED BY UNDERSTANDING YOUR HEART RATE.

our “maximum heart rate” is the maximum number of times your heart beats in one minute. To calculate an average reading of your maximum heart rate, take the number 220 for men or 226 for women and minus your age. For Example 226 – 30 = 196; a 30 year old woman’s maximum heart rate is 196 beats per minute. Once you have your maximum heart rate, you can calculate your unique heart rate zones. These will help you determine where you need to keep your heart rate while training to achieve specific results. These zones can be displayed on our handy table on the next page and clearly highlight the different heart rate zones labelled 1 to 5. If you don’t have access to a table indicating your zones, you can calculate them by working out the different

percentages using your maximum heart rate. This will give you a range, which you need to keep your heart rate in. For Instance; a 30 year old female has a maximum heart rate of 196. Zone 3 is 70 to 80% of your maximum heart rate. So 70% = 137 and 80% = 157. This means that in order to stay in zone 3, your heart rate needs to be between 137 and 157 beats per minute.

GET IN THE ZONE

Once you understand the zones, you need to understand what they mean to you so you can train within them. This is important because each person is exercising for a different goal some want to lose weight and others may want to increase their fitness level. You need to train in the correct zone in order to achieve your goals and keep motivated.

Foreru

nner

15 Simple , motiva tional e asyto-use GPS ru nning watch with H eart Rate m onitor

Zone 1 (heart rate is between 50 to 60% of your maximum heart rate) is a beginner’s level of aerobic training and consists of moderate activity or a warm up. You should be feeling relaxed, warming up at an easy pace and your breathing should be rhythmic. If your goal is to lose weight, you won’t achieve it in zone 1. You need to be exercising more vigorously to increase your heart rate. Zone 2 (60-70%) is your weight control zone. You should be working out at a comfortable pace where you have slightly deeper breaths but can still have 2015 • MY RACE MAGAZINE

Fitness BEATS PER MINUTE 100%

90%

EXERCISE ZONES

For more information visit www.garmin.co.za to find a Forerunner fitness watch that suits your needs.

80%

70%

60%

50%

a conversation. If you are looking to lose weight, you should make sure your heart rate is in zone 2. Zone 3 (70-80%) is your aerobic zone for those whose goals are to increase their fitness or cardio ability. You should be working out at a moderate pace and it should be more difficult to hold conversation. This will increase your cardio ability and improve your aerobic capacity. Zone 4 (80-90%) is your anaerobic zone for hard core training. You will be working out at a fast pace and feel a bit uncomfortable. Your breathing will begin to feel a bit forceful but you will develop improved anaerobic capacity, increased strength and improved speed. Zone 5 (90-100%) is your maximum effort zone. You should be sprinting as fast as you can but you won’t be able to 54

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200

195

190

180

176

171

AGE

185 180 175 170 VO2 MAX (Maximum effort) 167 162 158 153

165

155

150

149

140

135

132

124

120

109

105

Anaerobic (Hardcore training) 160 140

156 137

120

117

100

152

148

144

140

136

Aerobic (Cardio training / Endurance)

133

130

126

123

119

116

Weight control (Fitness / Fat burn)

114

111

108

105

102

Moderate activity (Maintenance / Warm up)

sustain your pace and effort for too long. Your breathing will be laboured but you will develop muscular endurance and increased power when reaching this zone in your work outs. If you aren’t wearing a heart rate monitor while you train you won’t know what your heart is doing and in which zone you are training. Garmin’s heart rate monitors have 2 electrodes on the inside of the strap and these electrodes press against your skin and pick up the pulses made by your heart beating. This information is then transmitted to your Garmin fitness watch using ANT+ technology. Garmin have spent the last 26 years developing a range of Forerunner fitness watches which are able to provide you with extensive data whilst you are working out. The Garmin Forerunner offers a range of watches from entry level to advanced, and are designed to be functional, robust and beautiful looking.

Forerunner 220

Colourful GPS running companion with connected features for live tracking and social media sharing

Forerunner 620

Revolutionary GPS colour display running watch, for serious runners who want to know more about their fitness and performance

Style

JACK OF ALL TRADES

FOR THE LADY ON THE RUN…

THE WORLD OF RUNNING SHOES HAS BECOME A HIGHLY SPECIALISED FIELD. SHOES CAN BE BROKEN DOWN INTO CATEGORIES AND SUBCATEGORIES WHICH CAN MAKE CHOOSING THE CORRECT TRAINING SHOE A DAUNTING AND OFTEN TEDIOUS PROCESS. HIGH MILEAGE TRAINERS, RACER-TRAINERS, RACING FLATS, TRAIL RUNNING SHOES, NATURAL RUNNING SHOES – THE LIST IS ENDLESS. LIFE WOULD BE MUCH EASIER IF A SLEEK AND STYLISH SHOE EXISTED THAT WOULD ACCOMMODATE BEGINNER AND INTERMEDIATE RUNNERS. NEW BALANCE HAS MADE THIS CHOICE EASIER WITH THE WX822GI2.

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he WX822GI2 could be best described as a modern crosstrainer for the modern day athlete. The WX822GI2 is a trainer for that all day woman who runs, gyms and needs the best technology in the softest, most comfortable style. What makes the WX822GI2 so unique compared to other shoes on the market is the use of Fresh Foam technology used in the midsole. The most obvious feature of this Fresh Foam technology is the soft, plush feel it provides. This is unique for a shoe that is so light, as lighter shoes are usually harder due to a lack of cushioning. Fresh Foam technology is the second lightest midsole technology produced by New Balance, helping to provide a great balance between weight and cushioning. How does Fresh Foam technology achieve this soft and lightweight combination? The answer is in the honeycomb shape in the midsole. The shape and depth of each hexagon in the midsole provides either cushioning or support. For example; if a hexagon is large and concave – therefore inward curving – it provides more cushioning and if a hexagon is large and convex – therefore outward curving – it provides more support. The midsole is shaped in such a way that it promotes a natural running style. The difference in height between heel and

The convex hexagons provide stability while the concave hexagons provide cushioning. This allows for both a lightweight and soft feel.

toe (4mm) ensures that when running, the athlete lands in the most natural manner possible while promoting runner efficiency. An important aspect of any shoe is the fit. The upper material provides a no-sew construction which reduces the amount of stitching. With less stitching there is a far lower chance of blistering while providing a snug, slipper like feel. This is particularly important for those athletes who have been bitten by the tarmac bug and are looking at upping their mileage. Finally, the cosmetics of the shoe are a far cry from training shoes of old. Sleek and low slung with tasteful colour choices, the WX822GI2 is a running shoe that makes a major fashion statement. The WX822GI2 is a shoe for those who want to look good and more importantly, feel good when they run, walk or go to the gym. A true jack of all trades for the lady on the run. The WX822GI2 will be available at The Sweat Shop stores in Pretoria and Johannesburg and at all New Balance stores from July. Further to the WX822GI2 in the range is the Fresh Foam Boracy for more serious and advanced runners. This is for the runner who wants to go further and still have that natural feel along with plush cushioning. For the runners looking to pick up speed complemented by smooth motion, New Balance offers the Fresh Foam Zante.

SPAR WOMEN’S PRETORIA

CHALLENGE PROMOTION! Take your copy of My Race magazine into any Sweat Shop store or to

New Balance Menlyn and receive a

15% discount on your pair of WX822GI2 running shoes. THE WX822GI2 IS BEING PRODUCED AS A LIMITED EDITION AND THIS PROMOTION IS VALID WHILE STOCKS LAST!

2015 • MY RACE MAGAZINE

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A FASHION

REVOLUTION Article Courtesy of isiGidi Fashion Written by: Natasha Bryant

BRIGETTE BARDOT ONCE SAID THAT EVERY AGE CAN BE ENCHANTING, PROVIDING YOU LIVE WITHIN IT. THIS IS TRUE OF FASHION TRENDS AND THE CLOTHES THAT COME IN AND OUT OF STYLE – AND THEN MORE IMPORTANTLY, BACK AGAIN. CYCLES ARE COMMON IN FASHION AS DESIGNERS TAKE INSPIRATION FROM PREVIOUS ERA’S, BUT WHILE INSPIRATION IS DRAWN FROM THE PAST, THE RESULT IS ALWAYS FUN AND FRESH. THE REVOLUTION OF AN ERA IS A PERSONAL EXPERIENCE FOR EACH PERSON, AS MEMORIES ARE DRAWN FROM THE ERA BEFORE. WHAT MEMORIES WILL YOU TAKE FROM THIS YEAR’S FASHION? 58

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There is another gold rush, and clothing is expected to have lots of gold accents. It’s time to hit the dance floor in true 60’s fashion. Find your athletic clothes to be more comfortable? So do designers! They have taken your gym shorts and turned them into everyday wear.

Louis Vuitton

The seventies are also making a return this winter. The argyle sweater has been updated to suit city wear and the outdoors. Team this classic with a sixties mini-skirt, or cinch it with a skinny belt – the possibilities are endless. Arty prints that are reminiscent of the sixties are back with a modern twist. Vintage prints, and psychedelic accents pull off the sixties feel. Silky velvet is back in sixties-inspired dresses and pyjamastyle suits. The fabric catches the light and creates a sensual feel.

Chloe

Style

Military and khaki have stepped back in line, showing off rules and rigor of stricter silhouettes and structured looks. Team your military look with a pair of worn-in brown lace up boots for the perfect military uniform.

Christian Dior

Givenchy

Leopard print and bird’s feathers are still creating a roar, and are being hailed as the eternal symbol of femininity and sensuality.

Tommy Hilfiger

Poncho’s and shearling are the must-have items for the upcoming winter season. Shearling made its comeback in cuddly, soft silhouettes with both ethnic and pop vibes. Team these items with faux fur to complete the folk style, comfortable living look. The cape has been named as the outerwear piece of choice for winter. This echoes the fairytale look, and complements the fairytale dresses. This alluring cocoon is a must-have.

Celine

Classic looks are being re-imagined through the three-quarter length coat, which has been cut to a slightly longer length. The overcoat has also taken on a feminine look, with defined waists and elegant touches. Suits are also back in fashion and take on a masculine edge. Following the boyfriend jeans trend, you can take these suits straight out of his closet.

Dolce and Gabbana

and The swinging 60’s are back, e Tree elop Pen , ggy Twi icons such as this d min of top are in Birk e and Jan s, sse dre season. Mini-skirts, trapeze urs colo tel pas graphic bobs and e have in the classic baby doll styl r. floo the stolen

Fairytale dresses with poetic silhouettes are still trending. These dresses are whimsical, and the detailed embroidery tells a story worthy of a happy ending.

For information on keeping up with the latest trends visit www.isigidi.net. 2015 • MY RACE MAGAZINE

Time EVERY SPAR WOMEN’S CHALLENGE PRETORIA PAR TICIPANT STANDS THE S CHANCE OF WINNING THI AW DR TRIP AT THE LUCKY Y PRIZE GIVING ON RACE DA ON 29TH AUGUST 2015.

Increase your chance of winning! Read the instructions below on how to get an additional entry into the draw!

1. Visit www.tradeunipoint.com and sign up for a free membership to their exclusive travel opportunities. 2. After completing your membership registration, visit the SPAR Women’s Challenge Pretoria Facebook page and inbox us your name, contact number and TradeUnipoint membership number.

WA TRIPIFORN!TWO

3. You have now upped your chances of winning! Terms and Conditions on the next page

TO KENYA R50 000!

TRADEUNIPOINT IS PROVING THAT THEY REALLY ARE THE EASY WAY TO GET AWAY BY OFFERING SPAR WOMEN’S CHALLENGE PRETORIA RUNNERS THE CHANCE TO WIN A TRIP FOR 2 TO THE IDYLLIC LUXURY RESORT OF MNARANI IN KENYA!

ituated 60km North of Mombasa on the cliffs of Kilifi Creek, with the Indian Ocean at its feet, lies Mnarani Resort. Mnarani offers the best of both worlds with dazzling beaches and turquoise ocean waters on one side and the activity and adventure of creek-life beckoning on the other. Set in 40 acres of landscaped tropical garden, fragranced by Frangipani blossoms and balmy ocean breezes, Mnarani is an idyllic retreat. Paths through lush tropical gardens lead down to the soft

white sand of Mnarani's private cove. This sheltered little beach offers great facilities for water sports from sailing to exhilarating water-skiing and wake boarding – or for simply enjoying a refreshing swim and relaxing under a thatched parasol. With breathtaking surroundings and recreational facilities that cater for every taste, Mnarani is the ultimate destination for your family holiday, a well-deserved romantic getaway or an unforgettable honeymoon. For more information, visit www.mnarani.co.za.

PRIZE INCLUDES: Return Flights to Johannesburg (OR Tambo). Return hotel transfer. A 7 night stay at Mnarani in Kenya for 2 adults. Accommodation includes breakfast and dinner. All non-motorised water sports.

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ABOUT Kagga Kamma (Ce res)

TradeUnipoint.com really is the easy way to get away. They offer everyone the chance to break away to South Africa’s favourite destinations at affordable prices. By signing up for their free registration and membership, you will be able to browse and book trips at unbeatable prices online 24/7. With a variety of great destinations you only pay for what you book. TradeUnipoint believes that holidays are a luxury that everyone should be able to enjoy. That is why they provide their members with an effective, easyto-use and innovative online service with holidays at competitive rates. Visit www. tradeunipoint.com for more information.

Baywater Village in Sedgefield (Garden Route)

LOTS OF TRAVEL PRIZES TO BE WON AT TradeUnipoint RESORTS ACROSS SOUTH AFRICA Like the SPAR Women's Challenge Pretoria Facebook Page and keep an eye out for weekly giveaways!

Crystal Springs (Mpumalanga)

Caribbean Estates (Port Edward)

Monateng Safari Lodge (Kameeldrift, Gauteng) 62

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Competition Terms & Conditions: 1. The travel prize package excludes any and all beverages. 2. The travel prize package excludes any and all spa treatments. 3. Any extra activities and costs beyond the specified prize will be the responsibility of the winner. 4. The promoter’s decision is final. Neither correspondence nor discussion concerning any decision shall be entered into. 5. Competition closes on 29 August 2015. 6. The prize may not be transferred for cash. 7. The prize must be redeemed within 1 year of receiving confirmation of winning. 8. In order to book the trip both parties must be in possession of a passport valid for at least 6 months. 9. Employees of sponsors, staff and families of related suppliers, tour agents, sponsors, advertising, promotion and production agencies, and their agents and immediate families (spouses, parents, children and siblings and their spouses) are not eligible to participate in the prize drawing. 10. This is a free prize draw. No purchase necessary. 11. Entrants should be 18 years and above. 12. Where the prize involves travel, the winner is responsible – unless otherwise specified – for: Paying all fees and taxes, Arranging appropriate travel insurance, familiarising themselves with visa and other travel requirements, for countries where visas are required, the winner is responsible for applying for and paying for visas in good time ahead of the trip, for countries operating a visa waiver programme, the winner is responsible for applying for authorisation in good time ahead of the trip.

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POTTED FRESHNESS Article Courtesy of Gardening.org

THERE’S NOTHING LIKE A HOME COOKED MEAL FLAVOURED WITH HERBS CUT FRESH FROM YOUR GARDEN. YOU DON’T NEED TO CULTIVATE AN ENTIRE BACKYARD PLOT TO GROW ENOUGH HERBS TO USE IN MEALS – A SIMPLE CONTAINER ON A DECK OR PATIO CAN PROVIDE HERBS ALL SEASON, AS YOU NEED THEM. HERE’S HOW TO CREATE YOUR OWN HERB CONTAINER GARDEN.

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YOU’LL NEED

1. 2. 3. 4. 5.

Large plastic or wooden container Potting soil Herb plants of your choice Fertilizer Water

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STEP BY STEP

TIPS To add a visual appeal, try growing attractive ornamental versions of culinary herbs, such as purple basil and tricolour sage.

1. CHOOSE YOUR POTS OR A CONTAINER

If herb plants get overgrown, cut them back severely to force new growth.

Select a container with drainage holes, the larger the better. A 45 centimetre diameter faux terra cotta or half whiskey barrel provides enough space to grow a variety of herb plants. If you don’t have a large container, select a number of smaller pots and plant a single herb in each one.

2. ADD YOUR SOIL

Fill the container with bagged potting soil. If you’re using a very large container, fill the bottom with a layer of empty soda cans. The cans will take up volume so you’ll need less soil to fill the pot.

3. FIND YOUR FAVOURITE HERBS

Select herbs that you commonly use in cooking, but don’t forget to try a few new ones. It’s easiest to purchase herb plants from a garden or home centre rather than starting with herb seeds and plants will give you instant results. You can usually find basil, cilantro, thyme, oregano, sage, rosemary and parsley at garden centres. Some unusual herbs to try include lemongrass or French tarragon.

4. PLANT YOUR HERB GARDEN

Moisten the soil thoroughly. Arrange the plants so that those that grow tall, such as basil and lemongrass, are in the centre and cascading varieties of herbs, such as thyme and oregano, are along the edge. Plant them close together: 10 herb plants will fit in a half whiskey barrel!

5. USE WATER AND FERTILIZER

Sprinkle a time-release fertilizer in the pot; scratch it into the surface and water well after planting. Water frequently to keep soil evenly moist, but not sopping wet.

6. HARVEST REGULARLY

Once the plants show new growth, you can begin harvesting. Snip off whole stems rather than individual leaves to encourage bushy, new growth. Never take more than one third of a single plant at a time. By following this pattern your plants should supply you with seasonings through the entire growing season.

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10 TIPS FOR HEALTHY WINTER SKIN COLD, DRY AIR CAN LEAD TO DRY SKIN WHICH IN TURN LEADS TO ITCHINESS AND REDNESS. THERE ARE MANY SIMPLE WAYS TO COMBAT THE CAUSES OF DRY SKIN AND HELP KEEP YOUR SKIN FEELING MOIST AND SUPPLE ALL WINTER LONG. KEEP YOUR SKIN SILKY SMOOTH AND BABY SOFT ALL WINTER WITH THESE TIPS FOR RETAINING YOUR SKIN'S NATURAL MOISTURE.

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1. INVEST IN A HUMIDIFIER.

Using a humidifier in your home or office will add moisture to dry winter air and help keep your skin hydrated. Run a humidifier in the rooms you spend the most time in, including your bedroom.

2. TURN DOWN THE HEATER.

When it's chilly outside, what's the first thing you want to do? Crank up the heat! But heaters can make the air in your house even drier. Try setting yours at a cool, yet comfortable setting to maintain healthy skin.

3. SKIP THOSE LONG HOT SHOWERS.

Although it may be tempting to warm up with a long, steamy shower, hot water dries out your skin by stripping it of its natural oils. Instead, take a 5- to 10-minute lukewarm shower (or bath). You should also avoid using excessively hot water when washing your hands — if the water causes your skin to turn red, it’s too hot.

4. CHOOSE A CLEANSER WISELY.

The wrong soap can worsen itchy, dry skin. Steer clear of regular bar soaps,

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since they tend to contain irritating ingredients and fragrances. Instead, start washing with a fragrance-free, moisturizing cleanser or gel. You can also prevent winter skin problems by using less soap, so limit your lathering to necessary areas, such as your hands, armpits, genitals and feet.

after bathing to seal the water into the skin. It's best to use a cream or ointment in the winter. And don't neglect your hands – constant washing will strip them of moisture. Apply hand cream after each wash, and wear waterproof gloves when washing dishes or cleaning around the house.

5. ADOPT A WINTER SKIN CARE REGIME.

7. APPLY SUNSCREEN — EVEN IN WINTER.

During the winter months, choose cream-based cleansers and apply toners and astringents sparingly, if at all. Many astringents contain alcohol, which can further dry your skin. Look for products that contain little or no alcohol — unless your skin is excessively oily. At night, use a richer moisturising cream rather than a light lotion on your face.

6. MOISTURIZE FREQUENTLY.

Maintain healthy skin by moisturizing after washing up. Blot skin dry and apply a thick moisturizer within a few minutes

It is still important to protect your skin from harmful UV rays on cold, dreary days in winter. Before going outside, apply a moisturizing, broad-spectrum sunscreen with an SPF of 15 or higher to all exposed areas of your body.

8. WEAR APPROPRIATE CLOTHING.

Many cold-weather fabrics can aggravate dry winter skin. Keep wool and rough clothing from directly touching your skin. This can cause dry skin to get irritated and itchy. Wear soft, breathable materials against your skin, and then pull on a warmer sweater. Protect your hands from cold winter air with gloves or mittens. Remember to choose a pair that won’t irritate your skin. If you prefer wool gloves, put cotton or silk glove liners on first.

9. EAT RIGHT AND STAY HYDRATED.

Sometimes when skin is very dry, it can be helped by foods or supplements that contain omega-3 or omega-6 fatty acids, such as fish oil and flaxseed oil. For the most part, however, it is important to moisturize skin from the outside.

10. HAVE A HEALING BEDTIME ROUTINE.

The skin on our hands and feet take the biggest beating during winter. Apply lotion before you go to bed, and wear cotton socks and gloves to seal it in. Your body temperature rises while you sleep, meaning your skin takes in more of the healing product. The gloves and socks will keep the lotion from evaporating, giving your skin more time to soak in the restorative ingredients.

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THE ULTIMATE GUIDE TO WINTER HAIR CARE AS WINTER CREEPS IN, THE CONDITION OF OUR HAIR STARTS TO DIMINISH DUE TO THE DRY AIR AND INDOOR HEATING. OUR HAIR BECOMES LIKE CANDYFLOSS, DRAINED OF ESSENTIAL OILS AND NUTRIENTS, BEGGING FOR MOISTURE. WINTER CAN BECOME AN ENDLESS BATTLE, FROM FIGHTING DRY SCALP TO STATIC, LIMP AND LIFELESS HAIR. THE HARSH EFFECT OF WINTER TAKES A HUGE KNOCK ON OUR SEXY SUMMER CONFIDENCE BUT MASTER STYLIST CARLA PRENZLER FROM GARY ROM SOUTHDOWNS IS HERE TO HELP!

Carla Prenzler

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y recommendation on supporting products is to invest in an advanced scalp and hair serum from Kerastase called Intitialste. Intitialste is filled with boosting plant based Biotechnology to maximise the potential hair length, thickness and shimmer with 93% less breakage. Purifying your hair will also make a difference. Replenish from the Gary Rom Range is a vitamin enriched strengthening and exceptionally high moisturising shampoo enriched with four antioxidant ingredients to fight free radicals and prevent colour fade. Furthermore, replacing your conditioner with a masque during the winter months and adding a lightweight leave-in conditioner is the way to go. Choose a masque that won't weigh down your hair but one that will still add enough moisture to leave it bouncy and silky. GRH Hydro Boost Treatment is a shimmering cream masque designed to rehydrate. Mist Hydrate is a double whammy and can be used as a leave in conditioning spray, detangler and heat protector against your hairdryer. For the ladies that have that untamed fluff and fly-aways, Kerastraight is your new benefactor. Kerastraight is a repair and soothing treatment done in our salons to tame curl and frizz by straightening the hair and reducing styling time. It's important to use a suitable shampoo to prolong the effect of the three to four month lasting treatment in the hair. Using serums to weigh down static and frizz is an absolute must. A hair oil is advised. A light weight oil can travel from the surface of the hair into the shaft by not making it greasy but sealing it microscopically and adding exceptional shine. Sheer Brilliance Oil can be used on wet and dry hair. If your scalp is getting you down, a medicated scalp treatment can help relieve any strain from irritation, sensitivity and tightness. Derma Assist is recommended to be used once a week to relieve your scalp, rehydrate and moisturise with unique ocean origin extracts. Treat all factors of your hair and keep up the care regime during winter and you will survive the aching cold months with voluptuous hair.

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Ways to Decorate Using Pom-Poms By attaching fishing wire to the pipe cleaner, you can hang your pom-poms anywhere. You can also make various sizes and simply set them on a table! By mixing up the size and colour of your tissue paper the options for your pom-poms are endless!

HOW TO MAKE TISSUE POM-POM DECORATIONS PAPER POM-POMS HAVE BECOME ONE OF THE THE MOST POPULAR WAYS TO DECORATE PARTIES, SHOWERS AND WEDDINGS. THEY CAN BE BIG OR SMALL, ONE COLOUR OR LOTS OF COLOURS, THEY ARE CHEAP TO MAKE AND ALSO CAN BE PRETTY QUICK AS WELL… YOU JUST NEED TO KNOW HOW TO DO IT! MAKE THESE SIMPLE TISSUE POM-POMS TO DRESS UP A TABLESCAPE OR HANG THEM FROM A CHANDELIER FOR A VIBRANT LOOK.

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YOU WILL NEED: 1. Tissue Paper (the more

layers of tissue paper you use, the tighter your pom-pom will look). 2. Scissors 3. Pipe Cleaners

01 1. ACCORDION FOLD Take about 5 sheets of tissue paper and lay them on top of each other. Fold them together in a back and forth motion. It should look like a fan or accordion when you are finished.

03 a

2. ATTACH PIPE CLEANER Tie your pipe cleaner to the centre of your folded tissue paper. This will be used to hang your pom-pom when it is finished.

03 b 3. CUT THE TIPS

4. SEPARATE THE TISSUE PAPER Gently pull each layer of tissue paper apart. Continue this until all the layers of tissue paper have been separated from each other. Remember, the more layers of tissue paper you use, the tighter the pom-pom will appear. The fewer layers you use, the fluffier your pom-pom will look. We used 5 sheets of tissue paper for our pom-pom.

Take your scissors and cut the tips of the folded tissue paper in either a circle or triangle shape. This gives the edges of your pom-pom a soft look.

FINISHED POM-POM 04 a

04 b

04 c

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RUN NOW, WINE LATER OUR FAVOURITE PRETORIA WINE & DINE SPOTS LE SI AT CASA TOSCANA Le Si’s menu and wine list exceed expectation. Their continental menu was designed by a team of passionate chefs and incorporates a host of flavours from across the globe. Their attention to personal service and detail is what raises this restaurant above the mediocre, making your experience as a valued guest, truly special and unique. No dining experience is complete without a beautiful wine to complement your meal and Le Si’s in-house wine steward has created an amazing wine list, comprising over 150 different wines from across the globe, to satisfy any palate. They offer an intimate setting with romantic secluded gazebos, red carpet, rose petals and lanterns – perfect for a romantic evening out. If you would like to try something unique and more intimate, Casa Toscana has an underground wine cellar where they host monthly food and wine pairings with the best wine South Africa has to offer. Call 012 348 8820 to make a reservation.

SILVER ORANGE BISTRO Silver Orange in Hartbeespoort was established in 2004 on a family owned citrus farm. The restaurant offers unique seasonal dining experiences with fresh local and imported ingredients. They are committed to stocking local wines in celebration of the variety that South Africa’s wineries have to offer but they do also stock imported French champagnes and a few Portuguese wines that reflect the owner’s family heritage. Their cellar holds up to 3 000 bottles and their wine list features a staggering 168 wines. The list is changed regularly according to new vintages available and personal taste. Their wines by the glass are handpicked from an excellent range as is their MCC by the glass. Among their 168 listed wines, there are few that are truly unique and rarely seen outside of the Cape. Call 082 378 2948 to make a reservation.

HINTERLAND MEAT MERCHANTS The wines on offer at Hinterland Meat Merchants at The Club in Hazelwood come from partner Jean Engelbrecht’s wineries in Stellenbosch. The range offers a variety of styles, from the fruitforward and approachable Guardian Peak wines, to the more serious reds from Rust en Vrede. There is something here for everyone, all at an affordable price. The wines on offer include Jean Engelbrecht’s entire portfolio, of which

there are a few wines that are made in very limited quantities, and therefore not widely available. On the warmer days try the Donkiesbaai Steen, or the Moederkerk Chardonnay from The Stellenbosch Reserve range. And perhaps the Cirrus Syrah or The Stellenbosch Reserve Ou Hoofgebou Cabernet Sauvignon for those chilly winter's days that are fast approaching.

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OUT OF THE BOX WINE PAIRINGS

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LIGHT CHILLED DE ROUX WITH J.C. LE LA VALLÉE

Add an uplifting personal touch to springtime celebrations with homemade litchi sorbet served with J.C. Le Roux La Vallée Cap Classique. The sorbet is a superb taste partner for the palatepleasing La Vallée that is made in the time-honoured French tradition of secondary bottle fermentation. Serve separately or, for an interesting combination, dip a litchi sorbet lolly into a glass of La Vallée and let the irresistible flavours meld in your mouth.

HAVE YOUR CAKE AND PAIR IT WITH DELHEIM Delheim Wine Estate’s chef recommends enjoying the best of both worlds by pairing their gorgeous wines with decadent cupcakes. They have created out of this world pairings such as Rooibos Cupcake infused with lemon and topped with a cream cheese and honey icing, which is paired with the Delheim Unwooded Chardonnay and an exotic Pomegranate Cupcake matched with the ever-popular Delheim Pinotage Rosé. Enjoy the full tasting at Delheim Estate in Stellenbosch at a cost of R75 per person for four exquisite cupcakes matched with Delheim wines. Visit www.delheim. com for more ideas 80

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EVERYDAY SNACKS PAIRED WITH TWO OCEANS WINES Two Oceans has taken the guesswork out of wine and snack pairings by pairing six of their wines with some everyday snacks. The fresh strawberry and raspberry flavours of the Two Oceans Shiraz Rosé literally jumps out when paired with moreish roasted garlic chips. This versatile wine also pairs well with Japanese Rice Crackers and Turkish Delight. The fruity profile of Two Oceans Pinot Grigio’s upfront litchi and pear flavours produces a beautiful sweet and salty combination when paired with sea salt potato crisps such as Flannigan’s. Dried mango brings to the fore the gorgeous tropical fruit flavours of the Two Oceans Sauvignon Blanc whilst the subtle spice and smokiness of the Two Oceans Pinot Noir is a hit with medium-spiced biltong. The Two Oceans Cabernet Sauvignon Merlot matches incredibly well with prawn cocktail maize chips, accentuating the juiciness of this blended wine. Olives, although tricky to pair, are a perfect partner for the ripe berry flavours and slight pepperiness of the Two Oceans Shiraz and the fleshiness of the olives ensures your guests will finish the bowl in a flash!

GUILT FREE TIPPLE

For those who prefer to go alcohol free, try pairing baked white chocolate cheese cake with strawberry coulis with the red berry and floral tones of J.C. Le Roux La Fleurette Non-Alcoholic, which brings out the subtle sweetness of pure opulence of the cheesecake.