SPAR My Joburg Race 2018

JOBURG MY

R AC E

Official Magazine for the 2018 SPAR Women’s Challenge Johannesburg

Stronger TO G E T H E R W E’ R E

#SPARJoburgRace

www.sparjoburgrace.co.za

Contents 12

46

20

STARTING LINE

10 12 31 34

Finish Line Feedback 2017 Race in Pictures Midsection Pull-Out Drop a Pair to Show You Care

PODIUM

24

52

17 20

Reach for Recovery Grand Prix Series News

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PA C E

24 28 36 40

Winter Training Pro Tips Six Steps to Running Faster ASICS’ Latest Shoe Goes the Distance Nutritional Balance for Working Women

LIFESTYLE

02 04 06 08

Message from the Marketing Director Message from the Sponsorship Controller Message from the CGA President Message from Jacaranda FM’s Kevin Fine

44 46 52 54 58 62

Race Day Must Haves Fresh Spring Recipes Grow Your Own Indoor Herbs Breast Cancer Awareness Hearty, Healthy Eateries Time to Spring Clean Your Life 2018 • MY JOBURG RACE MAGAZINE

1

Message MARTIN WEBBER

Let’s Go Big This Year!

FROM THE MARKETING DIRECTOR OF SPAR SOUTH RAND

W

elcome, ladies of Johannesburg! I am tremendously excited to welcome you all to the 2018 Joburg SPAR Women’s Challenge. We are now well establishe d in our new race home – Marks Park Spor ts Club which means that we can accommodate the increasing number of race entries that we are seeing every year. So, I encourage you to bring along your friends, family and colleagues so that we can really go big this year.

Our SPAR Women’s Challenge Joburg family has grown so much since the race first began that we sought out a bigger venue and held the 2017 race at Marks Park Sports Club in Emmarentia for the first time. The venue change prov ed to be a massive success and cont ributed to our main objective – which is to bring you a bigge r and better race every year!

The beneficiary of the 2018 race will once again be Reach for Recovery, a remarkab le organisation that reaches out to women with breast cancer. For over 50 years, Reach for Reco very has provided practical and emotional support to wom en who are fighting this dreaded disea se.

Once again, the race is offering participan ts great prizes and incentives. The ever popular lucky draw taking place on race day will see one lucky lady walking away with a R15 000 SPAR store voucher. We also have great incentives for schools taking part and for runners who bring along a ‘buddy’ who is taking part in our race for the first time. These prizes that add so much to the excitement around the race would not be possible without the generosity of our race sponsors and partners. We count on our sponsors year after year to make the race possible, and I would like to take this opportunity to thank you for your loyalty and generous donations.

I would like to wish our top runners who are aiming for the top spot in the SPAR Grand Prix series the best of luck in this last leg of the com petition. This year’s Grand Prix series has been one of the most competitive we have seen in recen t years and the commitment of the runn ers taking part is nothing short of inspiring! For the rest of the ladies who will be running in your great numbers as you always do, my message is pleas e enjoy the day by being in the moment.

Selfies are great but real memories can last just as long.

We hope to see you all at Marks Park Sports Club on 7th October 2018 for Johannesburg’s Most Beau tiful Road Race!

THANK YOU

TO ALL OUR SPONSORS:

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2018 • MY JOBURG RACE MAGAZINE

Message MARLENE GUNTER

Every Year, We Show We Care…

FROM THE RACE ORGANISER

W

elcome to all our 2018 Joburg SPAR Wom en’s Challenge participants. Once again, it’s time to start preparing for another exciting race. Every year, we try to impr ove on the year before because we aim to make our participan ts feel valued and cared for. The decision to move our race to Marks Park Sports Club in Emmarentia helped us improve in leaps and bounds. The decision was largely based on the need to accommodate the increasing number of entries that we have seen year on year.

Our loyal race participants showed us their support of the move as we saw record entries last year and hope to continue growing in 2018 and beyond.

Last year we also shifted our entry proc ess to a convenient online entry porta l and once again, our race participants who embraced the platform proved us right . For the 2018 race, entries will once again be available from itickets.co.za at any time of the day or night. This means that busy hous ewives and career driven businesswome n alike can enter with a few clicks when ever it is convenient for you.

If the convenience and great experienc e of our new venue and online entry systems make you feel cared for – pleas e pay it forward by contributing to our Drop Off a Pair initiative that collects shoes and takkies for the underprivileged. More details on where you can drop off your pair can be found in the Keeping in Touch secti on of the magazine.

I would like to take this opportunity to thank every lady who has showed her care for our race and the Joburg community simply by taking part – along with our value d sponsors, staff, organisers and everyone involved. It is because of you that SPAR can show how much we care by donating race proceeds to Reach For Recovery to help women with breast cancer all over the country.

I do hope that you will come and join us at Marks Park on 7th October 2018 , whether you are fit enough to keep up with the top 10km runners or whether you will be enjoying the 5km at your own pace – as most of us will be doing. It’s a great day out with family and friends and your chance to know that you are doing your part to help fellow women who are in need of support. Join us to race up with care!

See you there!

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2018 • MY JOBURG RACE MAGAZINE

Join the Rewards Program and Save!

Unlike most Loyalty Programmes where you earn points as you spend; with SPAR Rewards you get an instant rand value off at the end of your purchase.

To receive instant electronic product coupons, you can join the SPAR Rewards Programme online at

www.me.spar.co.za

or in-store by asking your cashier for a SPAR Rewards card.

Registration for My Rewards is a once off process and is quick and easy.

Download the FREE SPAR SA App for instant e-coupons direct to your phone.

ROAD NORTHRANDJ

SJ36273

Message JAMES MOLOI President CGA

FROM THE PRESIDENT OF CENTRAL GAUTENG ATHLETICS

C

entral Gauteng Athletics is once again pleased and honoured to be part of the 2018 SPAR Women’s Challenge.

Over the years the SPAR Women’s Chal lenge has proven to be “South Africa’s most beautiful road race”. The race continues to attract a number of wom en from different walks of life, showing how much spor t has an astonishing power to bring communities together and positively improve the lives of women.

The race has continued to grow in num bers with a great turnout at the 2017 race. We wish all the women of Joburg, Gauteng and South Africa, who are gearing up to participate in this year’s race, all the best.

As a province we have earmarked a num ber of women’s events to support and to encourage competitive participation by women in athletics.

The SPAR Women’s Challenge is one of these events and I encourage you all to help us to rally behind our ladie s and encourage them to excel in sports participation.

Central Gauteng Athletics is committe d to ensuring that each and every participant enjoys the race and that the race is technically sound. On behalf of Central Gauteng Athletics I woul d like to thank our athletes for embracing the race, the media for your continued support in covering all athletics events and the Orga nising Committee who continuously make the SPAR Women’s Challenge a CGA event to remember.

I thank you.

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2018 • MY JOBURG RACE MAGAZINE

Message FROM JACARANDA FM’S GENERAL MANAGER KEVIN FINE

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enowned singer, Ella Fitzgerald, once said: “Don’t give up trying to do what you really want to do. Where there is love and inspiration, I don’t think you can go wrong.”

With the SPAR Women’s Challenge, Sout h Africa’s most beautiful road race, we have the privilege of spending a day in the company of thousands of women who live this quote. We celebrate these women who show that they care in their daily interactions with their families, in business and in the com munity at large. These women make a massive difference and impact on their immediate environments and; perhaps more importantly, show their care to othe rs and affect change on an even large r scale.

We also get to support charities that do phenomenal work – making a positive, practical, often life-changing impact where it’s needed most. Jacarand a FM has been the proud media partner to this fantastic initiative for several years now as part of our continued com mitment to inform, empower, inspire, encourage, enable, connect, entertain and, of course, celebrate the women of South Africa.

In 2018, it is our privilege to again be involved in both the Pretoria and Johannesburg races, joining hands with each participant. All the participants are part of what is without a doubt the most passionate and giving listener community in South Africa and we are looking forward to being a part of growing this event into something even bigger, better and ever more impactful.

We look forward to what these fanta stic races will bring this year – all to the tune of more music you love.

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STARTING LINE

Finish Line FEEDBACK

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

THIS IS WHAT YOU SAID ON FACEBOOK: SPAR Women’s Race Joburg

SPAR Women’s Race Joburg

SPAR Women’s Race Joburg

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Thank you for supporting the SPAR Women’s Race Joburg this year!

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Keatumetse LedwabaMadonsela We were a bit late nevertheless we enjoyed ourselves as always...5km finished-01h00 could have been less but photos could not wait!

Baleseng Gladys Mojaki Thanx SPAR, 10km was not easy but I made it to the finish line, and thanks for the goodie bag

Adri De Bruin 1.06 - thank you SPAR for another epic event!

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Rachel Nelisiwe Msimango Wow! What an experience – love it!

Rachel Nelisiwe Msimango The most beautiful race!

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2018 • MY JOBURG RACE MAGAZINE

Thank you for your support and see you again next year! #SPARJoburgRace #RaceUpWithCare

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Kerry Byerley Thank you for an ABSOLUTELY FABULOUS event! Was so well organized, I cannot believe with that amount of people that it ran so perfectly smoothly WELL DONE to all the organisers...

Thank you to the marshals, JMPD and everyone involved

10

What was your finish time? No matter what you can be proud! #SPARJoburgRace #RaceUpWithCare

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Katherine Jefferies Great run, well organized from collection of race numbers to completion of race. Thanks so much. Looking forward to next year!

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Edith Matshidiso Monareng I truly enjoyed my 10km walk, with all those steep hills I made it. Can’t wait for next year.

Whoop whoop!

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Magdalena Harraway Thank you so much. It was a fantastic race. Thank you for organizing it was a great fun.

See you next year.

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STARTING LINE

Bring-A-Buddy COMPETITION!

We are offering you and your friend the chance to win a pair of ASICS running shoes to the value of R1 000 each. All you need to do is bring a friend who will then participate in either the 10km or 5km SPAR Women’s Challenge with you! The only condition is that your friend should be a FIRST TIME PARTICIPANT.

HOW TO ENTER:

Complete the BRING-A-BUDDY competition section on the official race entry form. Bring it with you on 7 October 2018 and drop it into the BRING-A-BUDDY box at the SPAR stage.

SPAR Women’s Challenge and Caxton have teamed up to provide shoes for the underprivileged.

DROP OFF YOUR OLD SHOES OR TAKKIES THAT ARE STILL IN A GOOD CONDITION AT THE COLLECTION BIN AT 368 JAN SMUTS AVENUE, CAXTON HOUSE OR BRING YOUR OLD SHOES WITH YOU ON RACE DAY AND DROP THEM INTO OUR COLLECTION BIN.

ENTER NOW AND STAND A CHANCE OF SPOILING YOURSELF AND YOUR FRIEND!

School

ONLINE ENTRIES:

INCENTIVE PRIZES

Encourage your nearest school to enter the Joburg SPAR Women’s Challenge! Schools who pre-enter 20 or more participants by 25 September 2018 stand the chance to win amazing prizes for their school. The schools who have the most participants finishing the race on race day will be eligible to win great prizes courtesy of the SPAR Women’s Challenge and Mustek Electronics.

1st Prize:

A Mecer Laptop with Win 7 Starter, School Image and Brother Flatbed Colour Print, Fax, Copy and Scan printer.

A Mecer Laptop with Win 7 Starter, School Image and Brother Mono Laser Print, Fax, Copy and Scan printer.

2nd Prize: 3rd Prize:

A Mecer Laptop with Win 7 Starter, School Image.

PUBLISHER Free Radical Media info@freeradicalmedia.co.za EDITOR Marlene Gunter SPAR Women’s Challenge – Race Organiser MANAGING EDITOR Nicola Profir: +27 84 701 1753 editor@freeradicalmedia.co.za DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za IMAGES © iStockphoto.com, 123RF,

FIND US ONLINE!

Official SPAR Photographer: Reg Caldecott ADVERTSING SALES Sales: info@freeradicalmedia.co.za CONTRIBUTORS Martin Webber, Marlene Gunter, Central Gauteng Athletics, Jacaranda FM, Nicola Profir, Rene Kalmer, Elaine Pienaar, The BLD Group, Beulah Jankelowitz, ASICS, FUTURELIFE®, Caxton, MiWay, Jacksons Real Food Market, Fresh Earth Food Store, Fruits and Roots.

My Joburg Race Magazine is published annually by Free Radical Media. My Joburg 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

www.sparjoburgrace.co.za www.itickets.co.za

SPAR Women’s Race Joburg @SPARJoburgRace @SPARJoburgRace Be part of the conversation and please post with the hashtag

#SPARJoburgRace

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 Joburg Race is not responsible for any unsolicited submissions.

Free Radical Media reserves the right to reject any advertising at our discretion without explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media, SPAR or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.

No liability is accepted by Free Radical Media, the publisher, SPAR nor the authors for any information contained herein.

Neither My Joburg 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 Joburg 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.

2018 • MY JOBURG RACE MAGAZINE

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STARTING LINE

A Successful First

First Race at Marks Park

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2018 • MY JOBURG RACE MAGAZINE

STARTING LINE

ON 8 OCTOBER 2017, WE HOSTED THE FIRST JOBURG SPAR WOMEN’S CHALLENGE AT THE NEW OFFICIAL HOME OF THE RACE – MARKS PARK SPORTS CLUB IN EMMARENTIA. IT WAS PHENOMENAL TO SEE MORE THAN 15 000 BEAUTIFUL LADIES CREATING A SEA OF CORAL ALONG THE NEW ROUTE. IF ONE OF THESE LADIES WAS YOU, TAKE A LOOK THROUGH OUR COLLECTION OF PHOTOS FROM LAST YEAR – YOU MIGHT JUST SPOT YOURSELF IN THE CROWD!

2018 • MY JOBURG RACE MAGAZINE

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DON’T MISS OUT ON THE 2018 RACE – BE SURE TO GET YOUR ONLINE ENTRY IN AT WWW.ITICKETS.CO.ZA AND BE A PART OF THE LEGENDARY SPAR WOMEN’S CHALLENGE JOBURG RACE IN 2018!

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PODIUM

REACH FOR RECOVERY PROVIDES MUCH NEEDED SUPPORT TO THOSE WHO HAVE BEEN AFFECTED

BY BREAST CANCER. THEIR VOLUNTEERS WORK TIRELESSLY TO PROVIDE COMFORT AND UNDERSTANDING TO THOSE WHO HAVE BEEN THROUGH THE TRAUMA OF DIAGNOSIS AND TREATMENT – ALL BASED ON A SIMPLE PRINCIPLE, THOSE WHO HAVE ALREADY WALKED THIS DIFFICULT PATH ARE NOW HELPING OTHERS ALONG THE WAY.

Shining a Spotlight on

Breast Cancer

R

each for Recovery is based on its American counterpart, Reach to Recovery, which is an International Organisation started in 1952 in the USA. 2017 marked the 50th anniversary of Reach for Recovery South Africa. The original USA founder of Reach to Recovery was Therese Lasser, a mastectomy patient, who realised that not enough was being done for the women whose lives had changed dramatically in the space of a few hours. Through trial and error she learnt to adapt to her new life. As a mastectomy patient who had adjusted well to her surgery she felt that she could provide assistance to other women.

Mrs Lasser well understood the psychological importance of a personal touch in helping women return to their previous way of living as quickly as possible after breast surgery.

Following her visit to South Africa in 1967, a similar programme was initiated by mastectomy patients here under the title “Reach for Recovery”. Many countries throughout the world offer assistance to women using a similar programme. There are no dues or charges. It is a voluntary and free service available with her doctor’s approval to any woman who has had breast cancer. Approximately one percent of men will also be affected by breast cancer and need radical surgery as they have little breast tissue.

Volunteers of Reach for Recovery must 2018 • MY JOBURG RACE MAGAZINE

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PODIUM

themselves have undergone the trauma of breast cancer. They are carefully screened and undergo a training programme. They must be available for pre- and postoperative guidance and counselling. They are there to listen, answer questions and provide non-medical and practical advice.

They provide a comfort kit consisting of literature, a sponge, a soft pillow for under the arm and a bag for the drain.

Most important is the provision of a soft temporary prosthesis for women who have lost a whole breast and not undergone immediate reconstructive surgery. They are also given a list of stockists for permanent prostheses.

Reach for Recovery tries to educate and create as much awareness as possible by giving talks about their services. Reach for Recovery is built on a simple yet universal principle – one woman who has experienced breast cancer herself giving freely of her time and experience to assist and support another woman with breast cancer.

Reach for Recovery is the main beneficiary of the Johannesburg SPAR Women’s Challenge. They rely heavily 18

2018 • MY JOBURG RACE MAGAZINE

on donations to keep them going and according to Beulah Jankelowitz, ex officio, they are incredibly happy to be part of the race each year. “We are an NGO and dependent on all donations and so appreciate the fact that we receive a generous donation from SPAR every year as a race beneficiary of the Johannesburg SPAR Women’s Challenge,” says Jankelowitz. She says that they are also grateful to have paired up with the South African Mushroom farmers association (SAMFA). “During Breast Cancer Awareness month each October, mushrooms sold in pink punnets yield R1 per punnet thanks to SAMFA. This money helps us provide silicone prostheses to many indigent women. We are extremely grateful for the generosity of the companies that support us. The money raised and donated helps to purchase the comfort kits and, where necessary, to provide silicone prostheses to indigent women,” she said.

For more information on Reach for Recovery, visit www.reach4recovery.org.za.

PODIUM

THE SPAR GRAND PRIX IS GOING FROM STRENGTH TO STRENGTH AND IS NOW ONE OF THE MOST IMPORTANT ROAD RUNNING COMPETITIONS IN SOUTH AFRICA. Article by The BLD Group Images by Reg Caldecott

SPAR Grand Prix Goes From

Strength To Strength 20

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PODIUM

Kesa Molotsane winning the Cape Town SPAR

T

The crowds gathering at the PE SPAR Wome Challenge 10km race.

Women’s Challenge 10km race.

n’s

he SPAR Women’s 10km Challenge races held around the country – in Cape Town, Port Elizabeth, Durban, Pretoria, Pietermaritzburg and Joburg – are all about the thousands of women who take part. Many of them are experiencing road running (or walking) for the first time in their lives and for many, completing a SPAR Women’s Challenge race could be the first step in a lifelong passion for road running.

But at the opposite end of the spectrum are the elite athletes, for whom the SPAR Grand Prix is of vital importance. The winner of the Grand Prix receives a significant amount of money – this year, the winner will take home a whopping R185 000 and the runner up will receive a cheque for R60 000. For some of the athletes, winning the Grand Prix has been a life changing experience.

In 2014, Diana-Lebo Phalula drove

Betha Chicanga winning the Durban SPAR Women’s Challenge 10km race.

away in a Nissan Micra after winning the Grand Prix and the following year her twin sister won R150 000. Diana-Lebo finished second that year, and won R50 000. “By winning the Grand Prix, we had a car, which made it easier to get to training, and the next year, we won enough money to help us to buy a house,” said Lebogang Phalula. “So it’s very important for us to compete in as many of the SPAR races as we can.”

Initially, the Grand Prix was for South African citizens only, but the rules have been changed and foreign athletes can now compete for Grand Prix points. Two three-time winners of the Grand Prix – Rene Kalmer and Irvette van Zyl – have welcomed the move. “It makes it more difficult to win the Grand Prix but it raises the standard and that is good for all of us,” said Kalmer, while Van Zyl welcomed the opportunity to compete against top runners.

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PODIUM

A SPAR Women’s Challenge debutante, Kesa Moletsane, easily won the Grand Prix title last year, after winning three of the six races. Van Zyl, who won two races, was second. A feature of the 2017 Grand Prix campaign was the number of top runners who earned bonus points for beating the target time.

However, by halfway through the races this year, no runner had managed to beat the target time, which means that competition for the top spot is very tight.

Moletsane got off to a good start this year, winning in Cape Town and Port Elizabeth, but a relatively unknown Zimbabwean, Betha Chikanga, threw a cat amongst the pigeons by winning in Durban, while Moletsane could only manage sixth place.

Two runners – Glenrose Xaba and

the Kesa Molotsane soming in second place at PE SPAR Women’s Challenge 10km race.

Kesa Molotsane at the Cape Town SPAR Women’s Challenge 10km race finish line with Irvette van Zyl and Glenrose Xaba.

The starting line of the PE SPAR Women’s Challen

Zimbabwean Rudo Mhonderwa – showed the importance of consistency in the SPAR Grand Prix. At the halfway stage, Xaba was top of the ladder, after finishing second in all three races, while Mhonderwa was in third place on the ladder, after finishing fourth in the first three races.

“The Grand Prix is very important to us all,” said Van Zyl. “It is a good way of measuring yourself against your rivals. The prize money is very attractive and that is one of the reasons we all compete in as many races as we can. But most of all, we love the SPAR races because they are all about women. So I will go on running in SPAR races as long as I can.”

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ge 10km race.

Glenrose Xaba has finished in second place in three races so far.

PA C E

Pro Tips for

Winter Training 24

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PA C E

RENE KALMER, PROFESSIONAL RUNNER AND THE OFFICIAL JOBURG SPAR WOMEN’S CHALLENGE AMBASSADOR, SHARES HER TOP TIPS FOR STAYING MOTIVATED TO TRAIN IN WINTER – READ MORE TO FIND OUT WAYS TO KEEP FIT AND STAY ON TRACK EVEN WHEN IT’S FREEZING OUTSIDE!

Rene Kalmer

W

ell if you ask my husband, he wouldn’t hesitate to say that winter is the ideal time to hibernate for three months after Comrades! Perhaps that is the real reason he runs Comrades...just to have an excuse to tell his wife when she nags him to train during the cold months!

On the other hand I have realised that winter is not the time to do nothing.

Summer bodies are earned during the winter. You need to keep going, stay motivated and remind yourself that there is no such thing as bad weather, only ‘soft’ people. Winter training might just make all the difference!

Here are some ways to get yourself out of the winter hibernation habit!

01

Have a Goal

The prerequisite for winter training is to have a realistic goal to help motivate you when days are dark, cold and rainy. That’s what I love most about the SPAR Women’s Challenge 10km races throughout the year that help keep me motivated – especially in winter. So ladies, grab your trainers and start training for the Joburg leg of the SPAR Women’s Challenge, taking place on 7th October 2018 at Marks Park Sports Club.

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PA C E

02

Get a Training Buddy

Get a training partner that has the same goals as you do. When training with my sister Christine, I find that we motivate each other. It is much easier for me to get going at 5am with Christine than training on my own at 7am. Luckily in the winter months it is still dark and you only discover how bad the weather really is after your run.

05

If I feel lazy or sorry for myself I remind myself of my fellow European and American running friends that have extreme white winters and have to do most of their training indoors. The coldest temperature I ever had to run in was -15 degrees Celsius in Stockholm, Sweden.

I was taking part in the European Indoor Season and had no access to indoor facilities. I just had to toughen up and face the snow.

03

Dress for Success

04

Adaptation is the Key

Having the right running gear – gloves, beanie, arm warmers etc. – makes running in cold conditions so much more bearable. I have very cool Adidas winter gear which makes training in extreme conditions quite adventurous. Layering is the secret. You might feel cold when you start but things will start to heat up pretty soon as you get going.

As Gautengers, we don’t cope well with rain in the winter. On that rare occasion I’m fine with being a sissy and would rather opt for a treadmill run in the gym. If the conditions are really bad, I will change a track session to a similar fartlek session.

This way I still get the workout done but it is easier on the mind.

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Do Compare Yourself to Others

PA C E

Tips from Rene’s Facebook friends: “Keep warm with coffee.”

– Willie Steyn

06

“Don’t look out the window before your run.”

– Charmaine Botha

Always Look on the Bright Side

The positive side of winter is that we don’t have to start our long runs on weekends before dawn to avoid the heat. We can also use the swimming pool as an ice bath after our hard sessions as a temperature of 8 degrees Celsius is ideal for recovery.

07

Reward Yourself

Nothing like a hot chocolate, warm shower or Epsom Salt bath after a hard winter training session...

“Dress warm and get out – even if it is just for 5km.”

– Jennifer Joynt “Gloves, proper long sleeve gear – pants and top – and a buff. Also, train before it gets dark.”

– Elmarie van Oudtshoorn “Stay in bed!”

– Richard Laskey

PA C E

IF YOU’RE AIMING TO PARTICIPATE IN THE SPAR WOMEN’S CHALLENGE OR YOU REALLY JUST WANT TO IMPROVE ON YOUR PERFORMANCE FROM LAST YEAR, HOW ABOUT TRYING ONE – OR MORE – OF THESE SIX STEPS TO RUNNING A FASTER TIME AT THIS YEAR’S RACE? Article courtesy of MiWay

Six Steps to

Running a Faster Race 28

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PA C E

02 01

Test your fuel

Try out energy drinks, gels and supplements on your training runs so that you can figure out how best to fuel up during the race. Find out how many water stations are available on your run, and get used to drinking at those intervals. Start using the sports drink that will be available to you during the actual race.

Just breathe

Practice different patterns such as 2-2, 3-3, 2-3, or 3-4 to see what works best for you, especially during different conditions such as steep hills or racing versus flat, easy running. Reportedly, breathing in a 3-3 pattern (or other odd pattern, rather than even) puts the least stress on the body, as exhaling when the same foot hits the ground repeatedly puts more stress on that side of your body. Another benefit of having a set breathing pattern is that it puts you more in tune with your body in the sense that it becomes easier to tell how much you’re exerting yourself at any given time by how easy or hard it is to stick to the pattern.

03

Eat a big lunch

If you want to lose weight or fuel your training runs better, don’t eat a big meal after 6pm. Instead, eat a bigger lunch which will give you some much needed fuel for your afternoon run and then have a snack later. Going to bed on a full stomach becomes a problem when you’re trying to shed a few extra kilos. The extra weight will make it harder for you to increase your times.

04

Train faster

05

Run short races

06

Variety is the spice of life

If you want to run faster, you have to train faster. You cannot do all your training runs at a low speed and then expect to run at high speed during the race. Incorporate at least two speed sessions during the week. One of these should be a 5km-8km time trial which you schedule weekly on the same route, and try to improve your time each week. The other should be a speed/interval session on the road where you do 1km fast intervals, with some rest in between. A fartlek session is also a great way to incorporate interval training into your running (run 1km slow/1km fast until you have completed your distances).

By making use of speed runs and interval training you will increase your fitness, stamina…and speed! You should be able to shave some time off your marathon pace by doing this.

Enter as many short run races as you can.

Running races will ensure you remember (or learn, if you’re new!) how to run a race properly and pace yourself better. Short distance races are a great motivator to keep you training hard during winter, and you can use them as training for your speed sessions.

Add some variety to your training sessions. Run different routes or perhaps plan to visit other running clubs and do their weekly time trials with them. The odd cross country or trail run event will also add some spice into your training plans over the colder months.

Don’t just focus on running, either.

Working on your legs at the gym will also help increase your power and strength so that once summer comes along, you are ready to lift your game and improve your times over the long distance runs.

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Save the date PULL OUT

07 OCT 2018 | 08H00

AT MARKS PARK SPORTS CLUB 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 LAYOUT FOR RACE DAY.

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LOOK OUT FOR THE OFFICIAL SPAR PARKING OFFICERS ON RACE DAY! Accredited and dedicated SPAR parking officers have been appointed to direct race participants and spectators to our dedicated safe parking areas. Please look out for the parking officers wearing yellow branded SPAR vests and official accreditation badges. Do not take any directions from any other unofficial parking guards.

Parking Water Point

2018

5km Route

Route Map

10km Route

SUNDAY 7 Oct 2 0 1 8 • STA R T T I ME: 8 AM

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FAQ’s

NEED TO KNOW RACE INFO

FROM WHAT NOT TO DO, WHAT NOT TO FORGET AND WHAT YOU REALLY NEED TO KNOW – IT’S ALL HERE, SO READ CAREFULLY!

THE RACE WILL TAKE PLACE ON

07 OCT 2018 | 08H00

AT MARKS PARK SPORTS CLUB

8. Are wheelchairs allowed?

Only with special permission granted by the race organisers.

9. When does the registration close?

Pre-entries close on 24 September 2018 at midnight but you can still enter at the venue (Marks Park Sports Club) from 4 – 7 October 2018.

10. Where does the lucky draw slip go?

Lucky draw slips are torn off and placed in the draw bin by race staff at the goodie bags collection point.

11. I have my race number and t-shirt, must I still go to registration on race day?

No, it is not necessary.

12. Where is the race start?

The 5km starts on the corner of Hill and Umgeni Road.

The 10km starts on the corner of Hill and Buffalo Road.

1. Are dogs on a leash allowed?

No.

13. I have won the prize money; when will it be paid?

Prize money payments will be done every Friday, after the doping test results. Please check your account carefully before phoning to enquire.

2. Can you bring your baby in a pram?

Yes.

14. Must I wear the race t-shirt?

Although is not compulsory, SPAR would appreciate it.

3. Can we bring cooler bags with drinks to enjoy while our families run?

Only if it is in plastic bottles. No glass or gas braais are permitted.

15. Why are only women allowed to win prizes while men run the race to support them?

Because it is a women’s race. Yes, men can also take part but they do not qualify for lucky draws or prize giving. They will however receive a goodie bag and a medal.

4. Can I bring my own braai stand?

No, there are food vendors at the venue.

5. Do kids pay to take part in the race?

Kids in prams enter for free while the rest do pay – it all goes towards a good cause. Kindly note that children do not receive goodie bags.

6. When is the cut-off time for the runners?

120min.

7. When does the prize giving start?

10:00am.

16. Will there be medical assistance available at the race?

Yes. There will be a clearly marked medical tent on the field manned by qualified staff.

17. Where can we park?

There is ample parking available in the designated parking areas. Please look out for the official SPAR Women’s Challenge parking officers who will be wearing bright yellow SPAR bibs. You should only follow directions from our officials and not from any other parking guard in order to park in one of our safe designated areas. For more information, please visit www.sparjoburg.co.za.

Please see entry forms for race day and competition rules and regulations.

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Donate Shoes

for Kids in Need

T

hese shoes will go to a school based in the greater Joburg north region where many underprivileged children will be given the opportunity and motivation to get and remain fit with the right shoes.

The drive started during the 2015 SPAR Women’s Challenge when Caxton staff noticed that many children from disadvantaged schools in Johannesburg took part in the race barefoot. Since being directly involved in the SPAR Women’s Challenge, Rosebank Killarney Gazette, as part of its Caxton Cares initiative, along with SPAR decided to run the ‘Drop a pair and show you care’ campaign with hopes of giving back to those in need as well as to supply running shoes to those who wish to join the race.

In 2016, the initiative delivered donated 34

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running shoes to Skeen Preparatory School in Alexandra and the Johannesburg Girls Preparatory School in Berea. And just last year, the recipient was Realogile Secondary School in Alexandra, which received more than 300 pairs of shoes. This year the initiative aims at collecting 400 pairs of shoes and will fall under the Caxton Cares banner along with SPAR. Help us reach our goal and keep hundreds of South African children’s feet warm and happy. You can drop off your shoes and meet the Caxton team on race day, or you can drop off your unwanted shoes at 368 Jan Smuts Avenue, Caxton House or 1187 Cornelius street, corner JG Strijdom, Weltevreden Park.

For more information about this initiative, email your queries to geshikav@caxton.co.za

THE ROSEBANK KILLARNEY GAZETTE IN ASSOCIATION WITH SPAR IS CALLING ALL ATHLETES, JOGGERS AND EVERYDAY SPORTS ENTHUSIASTS TO DONATE THEIR UNWANTED SHOES OR RUNNING SHOES THAT ARE STILL IN GOOD CONDITION TO THE ‘DROP A PAIR AND SHOW YOU CARE’ INITIATIVE.

PA C E

Go the

Distance with

ASICS Gel-Kayano™ 25

ASICS HAS LAUNCHED THE 25TH ITERATION OF ITS FLAGSHIP STABILITY SHOE, THE GEL-KAYANO™, WHICH HAS SET THE BENCHMARK FOR LONG-DISTANCE RUNNING PERFORMANCE SINCE 1993.

Article courtesy of ASICS

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PA C E

T

hrough ASICS’ unique approach to human-centric design, research in technological innovation, and dedication to excellence, every iteration of the GEL-KAYANO™ series has improved on the previous version, offering runners increased protection and performance every time. The series has broken boundaries in product innovation and has enabled runners to perform at their best, revolutionising the performance running category. The Gel-Kayano™ 25 is no exception, offering yet again, brand-new technology from ASICS’ Institute of Sport Science (ISS), which debuts in this shoe.

Kenichi Harano, Executive Officer and Senior General Manager at ISS says: “The Gel-Kayano™ series was designed to make long-distance running accessible for runners.

For 25 years, we’ve kept this goal in mind as we continued to make the Gel-Kayano™ series lighter and more responsive, without ever compromising on stability.”

GEL-KAYANO™ 25 features the new FlyteFoam™ Lyte and FlyteFoam™ Propel Technologies, working in parallel to deliver superior protection and enhanced stability no matter the distance.

New and Improved Features

FlyteFoam™ Lyte is the next generation of ASICS lightweight and responsive cushioning technology. The midsole formula features a reinforced, sustainable nanofiber compound which increases the foam’s durability and provides more stability for runners.

FlyteFoam™ Propel is ASICS’ newest patented foam formulation designed to provide enhanced responsiveness in toe-off. Used in parallel tandem with the strategically-placed ASICS GEL™ technology, the Gel-Kayano™ 25 works with the runner’s foot to provide superior shock absorption.

All-new Two-Layer Jacquard Mesh Upper offers a breathable, premium fit that improves flexibility and decreases irritation-causing wrinkles while remaining lightweight—which means runners will look as good as they feel.

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ASICS’ approach to human-centric product development is something ASICS’ founder, Mr Kihachiro Onitsuka pioneered, in 1949.

This year is an important one for ASICS as they celebrated Mr. Onitsuka’s centennial birthday on May 29th by showcasing the ways in which he shaped the brand ASICS is today and how he influenced the path for the brand’s future.

Paul Miles, Chief Marketing Officer, ASICS Corporation says: “Gel-Kayano™ 25 is a product that we know our founder would have been proud of and it’s just the beginning of what we have coming over the next few years in the performance running category.”

The new ASICS GelKayano™ 25 is available at all major retailers and ASICS flagship stores in Canal Walk and Mall of Africa at a recommended retail price of R2900. To learn more, please visit: www.asics.co.za.

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How Should Your Running Shoes Fit? The ASICS Guide to Your Most Comfortable Run.

01

THE TYPE OF SHOE: Will you be road running, track running or trail running? All these surfaces require a different kind of shoe. Another basic distinction is between racing and training shoes. Comfortable running shoes can be worn on more than one type of terrain, but knowing where you’ll be spending most of your run can help you determine how your shoes should fit to allow for the most comfort.

02

PRONATION TYPE: Pronation is the term used to describe the way your foot rolls when you walk and run. Essentially, when buying any kind of sport shoe, you should know your pronation type first. Each shoe on the market is suitable for a type of pronation. You can find out what your pronation type is by getting an expert gait analysis done for you – many specialist running retail stores will offer this service. Knowing how your feet move when you run can make all the difference to the comfort of your run.

03

SHOE LENGTH & TOE BOX: Keep an open mind with your shoe size and remember that your foot will need more room the more you run. The further you run the more your foot will naturally expand. This means it’s wise to have just a little extra room in your shoe. Making sure there is enough space in the toe box of your shoe can give you the room you need for those long runs without any unnecessary discomfort.

04

SHOE WIDTH: The width of your shoe is equally as important as the length when it comes to a good fit.

People have a variety of foot shapes and widths, and often have wider or narrower feet than some of the standard shoe sizes.

05

WEIGHT: Weight refers to two things: The runner’s weight – if you are a heavy or bigger built runner then you may need more supportive shoes. And, the shoe’s weight – generally, since you are going to be wearing your shoes for many miles, the lighter they may need to be to allow for a more comfortable run.

06

RUNNING SOCKS: When you are buying shoes try them on in the evening (when your foot is slightly bigger) and try them on with running socks. There is a wide range available, with socks which are specifically designed for running and vastly improve the feeling of comfort and support inside the shoe. It is even possible to buy socks which have been custom designed to match with a particular shoe design.

PA C E

Women in the

Workplace Finding a Nutritional Balance

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PA C E

WITH FAST-PACED LIFESTYLES AND WORK DYNAMICS CHANGING, MORE AND MORE MOMS ARE WORKING. EVEN THOUGH WOMEN ARE SUPERSTARS BOTH ON THE JOB AND AT HOME, SOMETIMES GETTING THE BALANCE RIGHT CAN BE CHALLENGING. JUGGLING BETWEEN A GAZILLION THINGS LIKE WORK, FAMILY, KIDS, SCHOOL AND EXTRA MURAL ACTIVITIES, MOMS OFTEN HAVE NO TIME TO CARE FOR THEMSELVES. THE STRUGGLE IS REAL – IT’S DIFFICULT TO FIT A WORKOUT IN, SLEEP ENOUGH AND PACK HEALTHY LUNCH BOXES. THIS ARTICLE LOOKS TO HELP YOU AND YOUR FAMILY ON YOUR HEALTH JOURNEY. Article courtesy of FUTURELIFE®

PLAN, PREPARE AND PRIORITISE There’s the popular saying by Benjamin Franklin: “if you fail to plan, you plan to fail.”

Planning is essential to help make things easier for you to manage. Set aside time each week to plan for the week ahead. Perhaps plan your meals in advance, if you know your time will be limited look at doing easy dinners. Make a list of food items that you need for lunch boxes and see where you can fit exercise in. If you have lots of deadlines ahead, communicate with your partner to ensure you have that extra support. By planning and prioritising as much as you can, you will help decrease stress in the long run.

01

QUICK & EASY BREAKFAST OPTIONS

We all know the importance of breakfast but preparing it can seem like too much effort on a rushed weekday morning. Research shows that breakfast is critical to learning, performance and behaviour in school. In fact, kids that eat breakfast had better memory, a longer attention span and their test scores and attendance was better than those who skipped their morning meal. Parents need to set the best possible example for their kids. A breakfast that is low GI (gives you slow sustained energy for a longer period and keeps you fuller for longer) and one that contains protein is best. Here are a few easy examples: FUTURELIFE® Smart food™ mixed with water or milk is convenient as it requires no cooking and can be enjoyed as a meal or smoothie.

Steel-cut oats with milk: prepare this the night before and place in containers to have during the week. Serve it differently each day to keep the kids intrigued.

Include things like fresh fruit, sliced almonds, honey, chia seeds, or your favourite nut butter.

Hard-boiled eggs (pre-prepared for the week) sliced on a whole-wheat English muffin with melted cheese.

High-fibre cereal mixed with milk with a side of fruit for added fibre and vitamins.

FUTURELIFE® Bran Flakes with Probiotic Sachets is a great option here.

Bake healthy bran muffins on the weekend – get the kids to help. Grab this with a yoghurt and you’re on your way.

02

THE PERFECT LUNCH BOX

Packing healthy lunch boxes for the whole family is key, but this may also be timeconsuming. Here are a few ways to make this easier for you: • Get equipped: get the right sized lunchbox containers for meals and snacks, a small cooler with an ice-pack and ensure you all have water bottles.

• Plan: make enough food the night before and pack the left-overs. If cooking during the week is a big nono then bulk-cook over the weekend and store in the fridge or freezer in portioned containers for the week.

• Healthy lunch box: a healthy lunch box would include something from each food group, so you would want to include fruits, vegetables, grains/ starches, protein, dairy and a healthy fat.

Fruit: fresh apples, banana, strawberries, grapes, watermelon cubed, fruit sticks, dried fruit or fruit rolls (no added sugar).

Vegetables: carrot/cucumber/ bell pepper/celery sticks, salad veggies (cherry tomatoes, lettuce etc.)

Grains or starches: wholewheat or low GI bread, whole-wheat wraps, brown rice, couscous, healthy muffins, brown pasta, Quinoa etc.

Protein: grilled chicken strips, cheese, boiled egg, tuna, steak strips, feta, lean mince, fish cakes, cottage cheese.

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Dairy: low fat yoghurt, milk, drinking yoghurt.

Fat: homemade salad dressing with a healthy oil such as olive or avocado oil, nuts, seeds, lite mayonnaise, hummus, nut butters.

• For snacks: pre-pack these beforehand. This will take some time over the weekend but then you are sorted for the week ahead. Here are a few examples: fresh, whole fruit or in tubs, dried fruit and fruit rolls (no added sugar). Roasted, unsalted nuts about 30g, trail mixes, lean biltong 30-50g, air popped popcorn, wholewheat crackers served with cottage cheese/sugar free peanut butter/ smashed avocado, low-fat or fatfree milk or yoghurt (100g), veggies dipped in hummus/cottage cheese, FUTURELIFE® High Protein LITE SmartBar or FUTURELIFE® Smart Drink™.

• Pack enough: this will help decrease the temptation to buy something. Eat a small meal every 2-3 hours (midmorning snack, lunch and afternoon snack). Drink lots of water, diluted fruit juice, herbal tea, coffee etc.

03

CHOOSING ON-THE-GO MEALS

Naturally children are full of energy but choosing the right nutritious foods to fuel their day can be tricky if you’re out and about and everyone else is eating sugary foods. Always try fuel them and yourself with a healthy breakfast and pack water for the car. If you are going on an outing where you can take food along, then definitely pack some healthy sandwiches and snack options. If they have had healthy options during the day then an ice-cream or chocolate as a treat isn’t the end of the world. Here are a few healthier swops: • Choose brown options over white (brown bread, rice, pasta).

• Skip the chips and opt for salad, corn or veggies.

• Don’t upsize the meal.

• Choose dairy/water/diluted fruit juice over sugar sweetened beverages.

• Choose popcorn over crisps.

• Choose fresh, seasonal fruit.

• Choose grilled/boiled over fried, battered options.

04

GET ACTIVE

A healthy lifestyle is one that includes both healthy food options and exercise. With limited time and lots of obligations exercise usually comes last but it has countless benefits. It has shown to help with weight management, it combats health conditions and diseases, improves mood, boosts energy levels and helps one sleep better. Even 10 minutes a day is better than nothing.

• Always choose a parking further away.

• Take the stairs not the lift or escalator.

• Join an exercise class/gym, most of these have supervised kids play areas which will be a nice outing for the kids too: spinning, yoga, pilates, kata boxing or even join a walking/running club.

• If you are not sure where to start, use your smart phone. At the push of a button you can have easy 10-minute home workouts. This means getting up only 10-minutes earlier than before – the benefits will be so worth it.

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• Find what you enjoy even if it means taking your dogs for a walk, walking in nature or swimming.

• Set realistic exercise goals and try stick to them.

ACHIEVING THE BALANCE We understand that it isn’t easy being a mother and it’s even more difficult to stay healthy when your time is limited. Research shows that working moms juggling careers and kids feel “mothers guilt”. Taking more time away from the kids to fit exercise in seems extremely selfish. Let’s face it though, to be an extraordinary mom you need to take care of yourself.

Therefore, you need to plan, prioritise and prepare for everything in your life and your family’s life. It takes a certain amount of balance and bravery to say: “I am destined for more, I won’t settle and I will strive to be better every single day.”

LIFESTYLE

Race Day

TAME THAT RUNAWAY HAIR

MUST HAVES

ESSENTIAL GEAR ASICS Gel-Nimbus 20, R2 700

ASICS Lite-Show Short Sleeve Top, R700

ASICS Visor, R300

ASICS HoldAll, R650

Fitbit Iconic, R5 499

ASICS Capri Tights, R800

ON THE GO SNACK

R YOU CE

FUTURELIFE® High Protein Lite Chocolate or Peanut Butter Bar, R14.99

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RA ER B NUM

Invisibobble Power, R80 (box of 3)

LIFESTYLE

SOOTHE ACHES & PAINS Wintergreen AntiChafe Cream, R47.95 (75ml) SOiL Arnica Athletic Massage Oil, R100

Wintergreen Hot Muscle Cream, R47.95 (75ml)

CELEBRATE A RACE WELL DONE! Go for a guilt free virgin option! The Duchess virgin gin and tonic, R72 for a pack of four.

In the mood for some traditional bubbly?

Wildekrans Méthode Cap Classique Brut Rosé, available at selected SPAR Tops Stores nationwide.

TO KNOW ON RACE DAY!

LOOK OUT FOR THE OFFICIAL SPAR PARKING OFFICERS ON RACE DAY! Accredited and dedicated SPAR parking officers have been appointed to direct race participants and spectators to our dedicated safe parking areas. Please look out for the parking officers wearing yellow branded SPAR vests and official accreditation badges. Do not take any directions from any other unofficial parking guards.

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LIFESTYLE

reen

The Perfect G

Smoothie

Bring Spring into your

Kitchen!

SPRING WEATHER IS FINALLY HERE! IT’S TIME TO CELEBRATE THE TURN OF THE SEASON BY EMBRACING THE LIGHT MEALS THAT DON’T REALLY APPEAL TO US IN WINTER. HERE ARE FOUR FRESH AND HEALTHY SPRING DISHES THAT YOU CAN THROW TOGETHER IN MINUTES. 46

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A green smoothie is a blended drink of fresh fruits and dark leafy greens that gives us energy and is a fast healthy meal and that can transform our bodies from the inside out. Forget what you know about bitter tasting green health drinks – this tropical treat has the perfect fruitto-veggie ratio, which makes it a great beginner-friendly green smoothie. The spinach has a mild taste and is packed with over 20 different nutrients, vitamins, minerals, antioxidants and high-quality amino acids.

INGREDIENTS 2 cups spinach 2 cups water 1 cup mango 1 cup pineapple 2 bananas INSTRUCTIONS 1. Tightly pack 2 cups of leafy greens in a measuring cup and then toss into a blender.

2. Add water and blend together until all leafy chunks are gone.

3. Add mango, pineapple and bananas and blend again until smooth.

4. Pour into a mason jar (or cute cup of your choice).

5. Serve for the whole family to enjoy!

PRO TIP!

Use at least one frozen fruit to chill your smoothie such as frozen mangos or bananas.

LIFESTYLE

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LIFESTYLE

Fresh Tomato

Gazpacho Widely eaten in the Mediterranean region during the hot summer months, gazpacho is a refreshingly cold soup with a tomato base, best enjoyed the next day. After chilling overnight in the fridge, serve with fresh basil and jasmine flowers for a dish that looks as good as it tastes.

INGREDIENTS 1kg ripe tomatoes 1 onion, roughly chopped 2 garlic cloves 1 sweet red pepper 1 sweet yellow pepper 1 cucumber, seeds removed 1 handful of fresh basil leaves 375ml tomato juice 30ml apple cider vinegar Salt and freshly ground black pepper 350g red, yellow and green tomatoes To serve: Fresh basil and optional Jasmine flowers

Refreshing & Feta Watermelon

Salad This is a modern South African classic that’s perfect for sunny, alfresco dining!

INGREDIENTS 750g SPAR Freshline watermelon, rind removed and cut into rounds 200g SPAR feta cheese with black pepper, cut into 1cm cubes 30ml SPAR pumpkin seeds 5ml Paprika 15ml SPAR Freshline mint, chopped Salt and pepper to season 15ml red wine vinegar 30ml SPAR olive oil 2 SPAR Freshline celery sticks, finely diced INSTRUCTIONS 1. Place watermelon, feta and pumpkin seeds in a bowl.

2. Mix the paprika, mint, salt and pepper, red wine vinegar and olive oil together and pour over watermelon and feta.

Toss to coat well.

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3. Arrange a few rocket leaves on serving plates. Place the tossed fruit on top.

Just before serving, sprinkle with celery.

PRO TIP!

Be creative and cut your water melon into any shape with a cookie cutter of your choice.

For some extra freshness add 200g SPAR Freshline strawberries.

INSTRUCTIONS 1. Fill a large casserole halfway with water, set over a high heat and bring to a boil.

2. Make an “X” incision with a paring knife on the bottom of the tomatoes. Drop the tomatoes into the boiling water for 15 seconds. Remove, transfer to an ice bath and allow to cool for approximately 1 minute. Remove from the ice bath and pat dry. Peel, core and seed the tomatoes.

3. Place the tomatoes, onion, garlic, sweet peppers, cucumber and basil in a food processor. Blend until fine.

Pour out into a bowl and add the tomato juice and vinegar.

Season and leave to chill overnight in the fridge.

4. Slice the rest of the tomatoes in half and arrange on top of the soup. Serve with a sprinkling of fresh basil leaves and jasmine flowers.

LIFESTYLE

Zesty Lemon

Sorbet Healthier than its ice cream counterpart, a sorbet is a sure crowd pleaser at any meal. You can’t beat a classic citrus sorbet. This simple Lemon Sorbet squeezes flavour from the juice and zest of the fruit, both of which pack plenty of vitamin C. A touch of honey adds sweetness to bring the whole dessert together. With no artificial ingredients and lower on sugar, there are very few fussy eaters who can’t indulge in this summer favourite.

INGREDIENTS 2 lemons, zested 2 cups water 1 cup sugar 1 cup lemon juice (fresh or bottled – up to you) 1 cup sparkling water 6 strips of lemon zest, for garnish Mint for garnishing INSTRUCTIONS 1. In a saucepan, stir together the lemon zest, water and sugar. Bring to a boil, then reduce heat to medium and simmer for 5 minutes. Remove from the heat and allow to cool.

2. In a bowl, stir together the lemon syrup with peel, lemon juice and mineral water. Pour into an ice cream maker, and freeze according to the manufacturer’s instructions.

If you don’t have an ice cream maker, you may freeze the mixture in a tall canister for 1½ hours. Remove it from the freezer and stir with a whisk.

Return it back to the freezer and stir once every hour for about 4 hours. The more times you stir, the more air will be incorporated, resulting in a lighter finished product.

3. Garnish with a twist of lemon peel and serve.

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LIFESTYLE

Fresh Ingredients at

Your Fingertips How to grow your own windowsill herb garden

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LIFESTYLE

FRESH HERBS ADD A DISTINCT FLAVOUR TO YOUR MEALS AND CAN BE USED IN STEWS, SALADS, RUBS AND EVEN MEDICINE. WOULDN’T IT BE GREAT IF YOU WERE ABLE TO EASILY GROW AND GET A FRESH AND ORGANIC SUPPLY OF THEM FROM YOUR VERY OWN HERB WINDOWSILL GARDEN?

Y

ou can’t beat the delicious scent and taste of herbs.

They’re an essential ingredient in any keen cook’s kitchen. But we can end up spending a lot of cash on dried herbs to flavour our food. Whilst they’re a healthy way of cutting back on salt while injecting flavour, we don’t have to rely on the dried versions that turn to dust in our kitchen cupboards. Herbs grown from seeds grow quickly in a sunny windowsill herb garden all year round.

All you need is a really sunny window, with at least three hours of direct sun in winter, and more in summer. Glass cuts down the amount of light available to your plants considerably, so it’s almost impossible to give them too much. The ideal location for herbs is sunny window above the sink. Not only will the light be good, but moisture from the sink will envelop the plants. If you can’t put them right above your sink, keep in mind that herbs need frequent misting, especially during the dry winter months.

How to Create a Thriving Windowsill Herb Garden To set up your windowsill garden you’ll need a couple of bits and pieces which can easily be picked up from your local garden centre or ordered online.

YOU’LL NEED: Flower pots no smaller than 13cm across, compost, and some saucers. If you want lots of a particular herb, use a 28cm pot. Choose the seeds of your favourite herbs, or get experimental with ones you’ve never used before. After gathering supplies, just follow these steps and you’ll have a flourishing windowsill herb garden in no time. compost in each flower pot, 01 Place aiming for around ¾ full. a few seeds in, not too 02 Press many as each seed will grow into a separate plant.

03

Sprinkle a little soil on top of the seeds. If you’re feeling professional use vermiculite. This is a substance which helps to aerate the soil.

Place each flower pot on a saucer

04 of water and wait until the top of the soil feels damp. Then tip the excess saucer water away.

05

Leave them on a sunny windowsill that’s free from draughts.

06

Add water to the saucer whenever the soil feels dry.

If you keep the compost damp you’ll see growth within a week. Wait until your herbs are a decent size and then start taking some of the larger leaves.

3 Reasons to Grow Your Own Fresh Herbs Herbs have health benefits! Plants release oxygen and absorb carbon dioxide, purifying the air that you and your family breathe. Adding them to your food is also a no-fail way to make anything taste better without risking extra fat, calories or carbs.

They make your food healthier!

Instead of using herbs that could have been sprayed with pesticides or grown with potentially harmful fertilizing ingredients, growing your

own means you know exactly what went into the production of each delicious leaf.

They’ll make you happier! It’s been said that having plant greenery in your home is good for your psychological wellbeing, too. Just looking at plants has been shown to reduce stress, improve concentration, lower blood pressure, increase attentiveness and improve your overall perception of your space.

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LIFESTYLE

Breast Cancer

Awareness Month

BIG OR SMALL, HIGH OR LOW – NO MATTER WHAT YOUR BREASTS LOOK LIKE, CELEBRATE THEM THIS OCTOBER BY OBSERVING BREAST CANCER AWARENESS MONTH AND MAKING SURE YOU GET YOUR BREASTS CHECKED. BREAST CANCER IS THE ONE OF THE MOST COMMON CANCERS IN WOMEN, WITH AN AVERAGE OF ONE IN EIGHT WOMEN AFFECTED BY THE DISEASE IN THEIR LIFETIME. BREAST CANCER ALSO AFFECTS ONE IN EVERY 1000 MEN.

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LIFESTYLE

If you notice anything

abnormal during a breast exam, make an

O

ne of the most significant factors in determining how successful breast cancer treatment will be is early detection.

If the cancer can be caught before it has begun to spread, you will have a much higher chance of a full recovery. The first step to early detection is performing a self-examination of your breasts. All women, from teenager to post-menopausal, should be giving themselves a breast exam at least once a month. It takes about a minute for each breast and these two minutes can literally save your life.

03

steps to There are a breast self-exam:

01

Standing up, use the pads of your fingers to feel your breast. Move around the breast in a circular pattern from the outside towards the nipple. Check the entire breast and armpit area for any lump, thickening, hardening or knots.

02

Visually inspect your breasts in the mirror. Hold your arms at your sides and then raise them high over your head. Look for any changes in contour, any kind of swelling, dimpling of the skin or changes in the nipples.

03

Lie down and place a pillow under your right shoulder and put your right arm behind your head. Using your left hand, feel around the breast with varying pressure. Look for any lumps or abnormalities.

Squeeze the nipple and check for any discharge or lumps. Repeat with your left breast.

appointment with a healthcare professional

as soon as possible.

You should also get checked out if you notice: A change in how the breast or nipple feels. Any kind of unexplained tenderness, enlargement of the pores or dimpling is cause for concern.

A change in breast or nipple appearance. An unexplained change in size (swelling or shrinking) especially if only on one side, any recent asymmetry of the breasts or if the skin becomes red, scaly or sore will need to be checked out.

Any nipple discharge – particularly clear or bloody discharge is not normal and needs to be examined by a doctor.

If you experience a milky discharge when you are not breastfeeding, you should also be checked by a doctor although this is not usually linked to breast cancer.

More often than not, these symptoms do not mean you have breast cancer but it is important to have any breast cancer symptoms addressed and treated immediately to prevent the situation from worsening. There are times that even if a woman does not show any symptoms, her doctor will order further tests based on family history and personal medical history.

When a person has been diagnosed with breast cancer, their healthcare team will establish a stage of the cancer to communicate how far the disease has progressed. The staging is based on the size of the tumour in the breast, the number of lymph nodes affected and signs indicating whether or not the cancer has invaded other organs in the body.

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LIFESTYLE

Stage 0 and 1 represent the earliest detection of breast cancer, at these stages the cancer cells are confined to a very limited area. At Stage 2 and 2A, the cancer is still in the very early stages but there is evidence that it has begun to grow or spread but is still contained in the breast area and is generally effectively treated. Stage 3A, B and C mean the cancer is relatively advanced with evidence of cancer surrounding the tissues near the breast and Stage 4 indicates that the cancer has spread beyond the breast to other areas of the body.

If you are diagnosed with breast cancer and the stage has been determined, treatment options can then be discussed. One of the most important decisions a patient can make is finding the right doctor.

You have to feel comfortable with your doctor and be able ask all the questions you need to. Breast cancer treatments are evolving all the time and your doctor may discuss standard treatments as well as clinical trials with you. Be sure to understand everything and be informed enough to make the right decision.

There are a few different

treatment options available today including: Surgery: Surgery is the most common form of treatment for breast cancer and this involves removing the tumour from the breast. Surgical options may include a lumpectomy, partial mastectomy, or a radical mastectomy and reconstruction.

Chemotherapy: This is a common form of treatment for most types of cancers that uses a combination of drugs to destroy or inhibit the growth of cancer cells.

Radiation: Also called radiotherapy, this treatment uses high energy rays to kill the cancer cells. It can affect the nearby skin and only affects the part of the body that is treated with radiation.

Hormone therapy: If the cancer cells have hormone receptors, hormone therapy drugs such as blockers or inhibitors can be used to destroy the cancer cells by cutting off their supply of hormones.

Targeted therapy: Targeted therapy uses drugs that block the growth of cancers in specific ways, often reducing side effects.

Nutrition and physical activity: Taking care of yourself before, during and after breast cancer treatment is very important. Your body needs the strength and energy, and needs to be physically fit enough to handle whatever treatment option you decide on.

Breast cancer is a scary ordeal for anyone to have to go through and can be tough on everyone around them too but it is treatable and it is possible to recover from it and live a normal and healthy life. Be informed and pass this information on during Breast Cancer Awareness Month this October, you could end up saving a life.

Stronger WE’RE

TO GETH ER

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Hearty,

Healthy WHOLESOME AND HEALTHY FOODS ARE NOT ONLY GOOD FOR THE BODY, BUT THEY’RE ALSO GOOD FOR THE SOUL. HERE ARE OUR TOP CHOICES IN JOBURG FOR GETTING YOUR DAILY DOSE OF MORE THAN JUST KALE! DUST OFF WINTER AND EMBRACE SPRINGTIME FRESHNESS AND WELLNESS AT THESE JOBURG EATERIES!

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Eateries

LIFESTYLE

Fresh Earth Food Store Fresh Earth Food Store is named after the founder’s vision of what they want to see in the future. Their passion lies in creating a new understanding of health and sustainability through a combination of modern world creations and the reintroduction of some forgotten principles. Through their love of great food and an inherent understanding of the importance of conscious eating, Fresh Earth Food Store brings you an eating and shopping experience to add value to your life in every possible way.

They specialise in creating quality meals from scratch, because they believe that food in its purest form — untainted by artificial additives, sweeteners, colourants and preservatives — is the best tasting and most nutritious food there is. They are proud to offer a variety of dishes that are free from dairy, gluten, wheat, eggs, soya and “stuff you can’t pronounce”. Their fully vegetarian menu ranges from almond butter smoothies to halloumi avo wraps, butternut pizzas, falafel burgers, cranberry walnut salads and so much more! They also offer a ‘table of abundance’ buffet every day from 12h00.

The Fresh Earth Food Store is located at 103 Komatie Road, Emmarentia, Johannesburg. For information, call 011 646 4404 or visit freshearth.co.za.

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Jacksons Real Food Market Healthy, clean and nutrient dense foods are what Jacksons is all about. You will find just that, and so much more, at their Real Food Markets in Kyalami and Bryanston. Better yet, after shopping up a storm in the markets, you can taste the amazing foods and ingredients from their suppliers, at their real food Eateries. Jacksons Real Food Market Eateries feature healthy, nutrient dense, low carb and vegan dishes. Their new seasonal menu (available on their website) has just launched, and is offering diners a taste of goodness at incredible prices.

Chantell v.d Westhuizen, the Eatery Manager says: “We take pride in using only the best nutrient dense ingredients from our local suppliers and small farmers with even more healthy options than ever before. Our Eateries are stylish yet rustic, where the whole family or the lone businessman, can come and enjoy real good food in a relaxed setting, with friendly staff and even better service.”

Jacksons Real Food Markets are located at 300 Bryanston Drive in Bryanston and at Kyalami Corner situated on the corner of Main Road and the R55. For more information, call 011 463 1598 or visit jacksonsrealfoodmarket.co.za.

Fruits & Roots Fruits & Roots is a natural and organic foods store with a vegetarian restaurant. They stock an extensive range of products and cover all requirements for a healthier and greener lifestyle including an extensive range of supplements, body care, house cleaning products and a wide range of gluten-free-food. What sets them apart from other health shops is their in-house vegetarian restaurant offering a buffet and menu that showcases tasty health food possibilities.

The vegetarian buffet includes enough variety to keep any palate interested and this is complemented by a range of delicious gluten free cakes and desserts that are baked with healthier and vegetarian ingredients. For those who just want to pop in, they also offer a wide range of teas and certified organic coffee. The restaurant is very much an integral part of the shop but flows out into a light and airy courtyard making it the perfect venue for a meal with like-minded food-conscious friends – or even your more sceptical friends who might leave converted!

Fruits & Roots is located in Hobart Shopping Centre at the corner of Hobart and Grosvenor Road in Bryanston.

For more information, call 011 463 2917 or visit fruitsandroots.co.za.

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SPRING IS THE PERFECT EXCUSE TO GET YOUR HOME ORGANISED, IT’S NOT CALLED ‘SPRING CLEANING’ FOR NOTHING. BESIDES THE GOOD FEELING YOU GET WHEN YOUR HOME IS CLEAN AND DE-CLUTTERED, BEING ORGANIZED HAS MANY MORE HEALTH BENEFITS. IT CAN MAKE YOU MORE MOTIVATED AND MORE LIKELY TO REACH YOUR GOALS, IT HELPS YOU EAT RIGHT AND MAKE BETTER DECISIONS AND CAN DECREASE YOUR STRESS.

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Spring

Clean Your Life!

LIFESTYLE

L

ooking at too many things can overload your brain and can actually interfere with your brain’s ability to process information. Clutter is distracting and getting rid of it can help you concentrate better and increases your brain’s ability to make better decisions. Clearing and organising your work area can help you be more efficient and more organised, which makes you look more professional and people will be more eager to work with you. You will also get your work done quickly and have more free time to spend with family, working out or taking a few minutes for yourself which you wouldn’t ordinarily have. Cleaning your living space can make you feel more restful and at peace, increase your ability to deal with stress better and can help you sleep.

Stress affects sleep and sleep affects stress, it’s a vicious cycle. Being in a clean, organised room makes it easier to fall asleep and lets your brain shut down more quickly. When there is too much stuff around you, your brain is kept active and cannot rest. Keeping your bedroom neat will turn it into a peaceful sanctuary meant for sleep and rest (and of course, good sex). A study showed that people who made their bed every morning were 19% more likely to have a good night sleep, and 75% of people admitted sleeping better in clean sheets because it is physically more comfortable.

Becoming a more organised person will take a bit of effort but the benefits will be more than worth it. Being organised is simply forming a series of habits that, if you stick to them, will make your life so much easier. Follow these five steps to start living a more organised life:

01

Organise Your Space

Organised doesn’t only mean tidy. The purpose of organisation is to be able to find things quickly and easily and replace them when you are done. Keeping things organised can help to keep things tidy though, because it provides a logical space for everything. Go through your house room by room and clear out cupboards, drawers, anywhere that mess piles up. Sort through what you want to keep and get rid of anything you don’t use. Assign a clearly designated and convenient space for everything else.

02

Put Things Away

Put it back – right now! Once you have decided where everything will go, get into the habit of replacing it as soon as you are done with it.

Don’t just put it in the kitchen or out of your way and think you will do it later because chances are, you won’t. Do it immediately and you won’t have to worry about doing it later.

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e t i r W t tha n dow 03

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Life is stressful. Between work and family and personal commitments, it’s so easy to get lost in the rush of things. You can’t pour from an empty cup and you won’t be able to give your best at work, home or in the gym if you’re burning yourself out. Take some time out for yourself, try spending time with a friend, go shopping or even watch a movie or read a book.

Reward yourself when you reach goals you have set, but try not to reward yourself with food. Buy a new pair of jeans in a smaller size, enjoy a spa day or relax in a hot bubble bath instead, anything that makes you feel good. Spoiling yourself a little bit will keep you feeling rejuvenated and motivated and ready to take on the world again.

Write That Down

The biggest lie we tell ourselves is, “I don’t need to write that down, I will remember it.” You know you won’t so get into the habit of writing down what you need to do and feeling the satisfaction of crossing something off the list. The kinds of lists you can make are: • A daily to do list – try not to include more than four or five items because if you try to expect too much of yourself, you will set yourself up for failure.

• A weekly to do list – this list will include items such as grocery shopping, cleaning out the fridge, etc. Make sure the list is cleared before the end of the week and then make a new one for the next week.

• A monthly to do list – this one will likely include more general errands such as servicing your car, buying birthday gifts, etc. Keep referencing your list throughout the month to make sure you are getting things done.

• A Life to do list – a bit drastic? Maybe, but why not start to rethink where your life is going. Being organised is about priorities and maybe now is the time to take that step in the right direction.

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Don’t Forget About You

04

Follow Through

05

Delegation Is Key

There is no point in making a list if you don’t complete the tasks you have assigned yourself. Stop procrastinating, remove or ignore distractions, and get to it. If something keeps slipping to the bottom of your list or you just don’t get to it, ask yourself if it is really that important.

If it is, do it and get it over with. If not, put it on a more long term list.

No one can do everything on their own without any help. Assign tasks to relevant people and let them take it off your plate.

It is important for children to learn to do chores and learn responsibility and use this as a way to help stay on top of things.