Live LIfe Magazine

M AY / J U N E 2 0 1 2

Your Essential Guide to Living | R27,95 (VAT INCL.) RSA

GOOD FACTS

FRE COP E Y

ABOUT GOOD FATS

Oorlog

FIND YOUR

TUSSEN DIE

GESLAGTE

HAPPINESS THROUGH HOBBIES

Beat the winter blues

STAY IMMUNE TO STRESS

SUPERKOSSE VIR DIE WINTER MAANDE B U C KET LI ST

Don’t kick it without ticking it

WI N E AN D D I N E

Perfect winter warmers

contents

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May/June 2012

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KEEP YOUR IMMUNE SYSTEM FIGHTING FIT THROUGH WINTER SO THAT YOU STAY IN TIP-TOP SHAPE

BALANCING ACT

38

WORK-LIFE BALANCE

30

35

Boundaries: find your limits

HEALTH HABITS

32 35

46

Good facts about good fats A toast to good health

24

EAT IN

38 Superkosse LIFE LINES

40

Green is for organic

HER LIFE

42 44

Die oorlog tussen die geslagte My favourite things

HIS LIFE

46

Love me tender

REGULAR DOSE

02 04 06 08 10 11 12 48

Publisher's letter Editor’s letter How to get your Live Life How’s Life?

Relaxing destinations Gebeure om na uit te sien Health trends Life lines

May/June 2012

14 Stay immune to stress 19 Happiness through hobbies 24 What’s on your bucket list 27 Sy sien die lig

regular dose

Publisher's letter Looking at the feedback from our readers and advertisers, we believe everyone enjoyed their first edition of Live Life Magazine. Great articles and great products are what we are about, and we know this edition will capture your attention once again!

www.salivelife.co.za

WE HAVE ALSO launched Live Life on the iTunes store for the passionate iPad owners and on My Subs (www.mysubs.co.za) for all Smartphones, PCs and Android devices to guarantee everyone gets their complimentary Live Life Magazine.

We have already reached 1000 digital subscribers in just three weeks!

Free Radical Media is also happy to announce that we will be available in a “different jacket” in all Forever Resorts! We select our advertisers to provide quality and efficient products, combined by trustworthy content to give you a trustworthy and informed read.

The cold winter weather is upon as and it feels like yesterday when we were all suffering from the heat. Winter is the time for comfort and good food, but more importantly, it is time for the

Fanie Hendriksz

“LET US LOVE WINTER, FOR IT IS THE SPRING OF GENIUS.” ~ PIETRO ARETINO

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2 May/June 2012

home. Make sure you count your blessing this winter and enjoy them. Remember, one kind word can warm three winter months.

In true South African spirit, it is also time for red wine, big fires and my three favorites: the Bushveld, biltong and Springbok Rugby! May the Bokke warm our hearts this winter!

Enjoy your life and don’t forget to live it to the full – and our hope for you this winter: that you make warm and happy memories!

PUBLISHER Free Radical Media Fanie Hendriksz EDITOR Bronwyn Burns editor@salivelife.co.za

SALES EXECUTIVES Karien Jordaan +27 71 201 9446 karien@freeradicalmedia.co.za

IMAGES © iStockphoto.com, Brendan Croft Editor and Publisher Images by Marita Keet Kotze

Andrew Scharneck +27 79 897 0550 andrew@freeradicalmedia.co.za

Live Life Magazine is published monthly by Free Radical Media. Live Life 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. Live Life is not responsible for any unsolicited submissions.

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

Robyn Shillaw-Botha +27 83 629 8818 robyn@freeradicalmedia.co.za

SALES MANAGER Andre Scharneck +27 78 934 5090 andre@freeradicalmedia.co.za

CONTRIBUTORS Shona Bagley, Angela Myers, Gretha Wiid, Fiona Zerbst, Mark Holtshousen, Teresa Roodt

Radical Media or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.

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

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.

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

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Editor's Letter As winter settles in and the dark chilly mornings make it difficult for all of us to get out of bed on an average day, the Comrades Marathon, one of South Africa’s most loved annual events, is fast approaching. On Sunday, 3 June, some 18 000 runners of all ages, shapes and sizes will be ready before the sun has even thought of waking for the start of a gruelling yet epic race.

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WHETHER YOU ARE running it, or part of the millions of supporters watching it on TV from comfort of your couch, or soaking up the action on the sidelines of the 89 km road from Pietermaritzburg to Durban, the Comrades Marathon is one of the most awe-inspiring events to witness.

I ran my first Comrades in 2009. When I found myself struggling to keep up with a 75 year old man on my first Comrades in 2009, I realised then that, while it was one of my own greatest undertakings, it was not impossible for anyone to do. He was most likely someone’s father, perhaps even a grandfather, yet there he was running one of the toughest ultra marathons in the country regardless of his age.

It was one of those moments when I realised life really is about how you choose to live it. I will be heading back to Pietermaritzburg in a few

weeks to run my forth Comrades – if grandpa can run it at 75, so can I! If you doubt whether you could ever run such a race, blind runner Louis Jacobs stands testament to what we can achieve if we put our heart and mind to it. She too will be lining up at the start line this year and you can read her story on page 27.

This is the second edition of Live Life and we are thrilled to receive your, comments, suggestions and contributions. If you have an inspiring story to share or would like to ask us to write about topics that interest you, drop me line via email, let us know on Facebook or Tweet it out loud!

Bronwyn Burns

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Contributors

Fiona Zerbst

Shona Bagley

Greta Wiid

Angela Myers

Mark Holtshousen

Fiona Zerbst is a freelance journalist who has written for a wide variety of publications, including Shape, Women’s Health, Fairlady, City Press, the Mail & Guardian and others.

She is passionate about health and fitness - she runs and enjoys boxing and martial arts. She lives in Pretoria

Shona Bagley was the launch editor of Elle in South Africa and the Group Editor at Highbury Safika Media, responsible for more than 20 publications.

She has worked on many magazines, including as Deputy Editor on Cosmopolitan and Sawubona. She was awarded a World Press Institute fellowship to the USA in 1990, where she was elected valedictorian.

Skrywer, spreker, besigheidsvrou en ma – als passies van Gretha Wiid. Boeke van Gretha oor ouerskap, tienerlewe en die huwelik het al die lig gesien, asook ‘n reeks cd’s en dvd’s. Met verskeie Honneursgrade, kom Gretha se raad en opinie hoog aangeskryf oor verskeie kulture heen, en word dit gereeld raakgelees in tydskrifte, of gehoor op TV en radiostasies landwyd.

Angela Myers is a freelance writer and editor with a passion for all things media. Her journalistic grounding began at Woman & Home and Essentials magazines. She was the editor of CLEO and, more recently, Complete Yoga magazine.

Mark Holtshousen is a leading Executive Life Coach at Cycan. He facilitates transformation in the personal and working lives of his clients and defines his areas of speciality as, “Passion, purpose and power – creating a life that matters”.

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magazine We have made it fantastically easy for you to get every copy of Live Life, which is distributed every two months as an online and printed magazine. Whether you prefer reading online, on your iPad or in print, take your pick from the options below.

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How's Life? Share your news, views and ideas.

Letters from our readers

Dear Live Life

May/June 2012

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I was walking into a cafe for a welcome cup of coffee at Menlyn Retail Park on Easter Saturday and outside there was YOUR magazine just begging me to take it. I swooped down to fetch one as the top rack was already empty. What grabbed my attention was the word "balanced" on the front cover. What an awesome find. Yes, I feel that you have captured the moment of living life to the fullest.

This has been my ambition to share this pure joy of having a less stressed life by having a hobby.

I have for years been on a mission just to share the fact that a simply having a hobby can be a life changing experience. Your mag just "oozes " the fact that we should live a more balanced life.

Regards, Sue Peddle

Comments on Facebook Valerie van Zyl March 13

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Baie geluk met jul eerste uitgawe. Dis absoluut 'n spog tydskrif.

Dear Live Life

I just want to compliment your great article on Reclaiming the real you. I read it when I needed to make the changes to achieve the work-life-balance and time management. I am going to try and apply the principles you mentioned. Hopefully i will hold on to them!

Regards, Andiswa

We would love to keep in touc h wit h you . Let us kno w wh at you love about Live Life , wh at you want to see more of, and wh at you exp ect from a new and fabulous mag azin e on balance d livin g.

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Relaxing

destinations

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Cavalli Wine & Stud Farm Cavalli Wine & Stud Farm aspires to both design excellence whilst embodying sustainable practices and is home to a world class equestrian facility, vineyards for its in house wine label, Cheval D'Or and a restaurant complex including a 280 seater function facility and art gallery, due to open in Spring 2013. The ideals of respecting the world we inhabit are embodied by a family owned estate with a vision to create a world class brand in the heart of Stellenbosch. The equestrian facility is often referred to as a boutique hotel for horses by visitors to the farm, the stables and arena were designed with passive design principles at heart and the result is breathtaking. The eminent horticulturists Keith Kirsten and Ray Hudson undertook the landscaping with the clients brief that the gardens should become an 'evolving tapestry' whilst rehabilitating the footprint of the land by planting thousands of indigenous plant and tree species so contributing to the Botanic Biosphere. Cavalli are members of the BWI (Biodiversity & Wine Initiative) , whose agenda is to conserve the endangered ecological zones of the Cape Floral Kingdom while maintaining their agricultural productivity. The wine currently includes the Warlord Red blend and the Rogue Pinotage/Malbec under its iconic label with plans to expand the range. The restaurant with a spectacular view of the vast Helderberg mountains plus the sheer investment of thought to the 'green' architecture and landscaping, looks set to be one memorable dining experience. +27 21 943 4230

info@cavallistud.com

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Tshukudu 4 star Lodge is situated 80km from Pretoria and 100km from Johannesburg, at Rust De Winter near the Dinokeng Conservancy, which is the perfect getaway for a day trip, weekend break away, conference or wedding.

Tshukudu 4 Star Lodge offers the ultimate in luxury accommodation. We can accommodate 24 people sharing. Six of the twelve rooms feature en-suite bathrooms and balconies, allowing guests to enjoy the majestic views of an African sunset. The other six rooms feature courtyards with open air showers as an alternative to the shower and bath inside the room, enticing the more adventurous to become one with nature.

Tshukudu 4 Star Lodge's Conference Facility offers delegates a flexible environment in which to focus solely on their task at hand. After a productive day of strategising and brainstorming, delegates can unwind with a Game Drive and sundowners, or an invigorating visit to Mystic Monkeys & Feathers Wildlife Park. +27 82 548 6916 bookings@gl.co.za

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Gebeure

om na uit te sien

RAY COONEY SE WESTEND Treffer, Run for Your Wife, speel alreeds vir 25 jaar in Londen vir uitverkoopte teaters. Nou is dit in Afrikaans te sien as My Vrou se Man se Vrou met onder andere skreeusnaakse Tobie Cronjé en Hannes "Grotman" Muller. Saam maak Tobie en Hannes 'n gedugte komiese paar op die verhoog. Die hoofkarakter is John Smith (Hannes Muller), ’n Londense taxibestuurder wat saam met sy vrou Mary (Lelia Etsebeth) in Highgate woon … en ook met sy vrou Barbara (Heidi Mollentze) in Finchley, net vier minute uitmekaar. Natuurlik is die twee mevroue Smith salig onbewus van mekaar se bestaan, aangesien John sy ongereelde werksure gebruik as ’n verskoning om sy dubbele lewe weg te steek. Maar ’n ongeluk en ’n verkeerde adres veroorsaak ’n kettingreaksie, en John moet bontstaan om te keer dat sy geheim op die lappe kom! Al die vertonings by die KKNK is uitverkoop en Tobie Cronjé is vir ’n Kanna Toekenning benoem as Beste Akteur vir sy briljante vertolking in hierdie skreeusnaakse komedie.

Vi r m e e r i n l i g t i n g b e s o e k w w w. m y v ro u . c o . z a

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Health trends Less sugar,

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more memories

We all know sugar causes energy spikes and drops, attention deficit disorders and cavities in our teeth, but according to the American Chemical Society, there is a new sugar danger and it doesn’t come from the sugar we eat. Researchers have discovered that a type of sugar produced in the body's cells is a possible new health hazard, but that blocking it may bring benefits that include treating cancer and improving long-term memory.

However, it should not be confused with regular table sugar!

Researchers report that it is a substance produced in the body’s cells and is considered a sugar because of its chemical composition, which gives it the name O-GlcNAc (pronounced "oh-glick-nack" or more scientifically, O-linked beta-N-acetyl glucosamine).

Recent research on the sugar emerged from the use of advanced lab tools for probing a body process that involves attachment of sugars to proteins, called protein glycosylation. It coordinates the body and keeps it healthy by helping nerves and various cells communicate.

O-GlcNAc attaches itself to proteins, which are responsible for allowing substances to pass in and out of the nucleus of cells, and helps decide whether specific genes are turned on or off. Proteins with too much O-GlcNAc cannot function normally. The sugar thus signals the basis of diabetes, cancer, Alzheimer's disease, and other disorders.

Linda Hsieh-Wilson from the California Institute of Technology was quoted as saying, "We're far from understanding what happens in humans. Completely blocking O-GlcNAc may not be desirable. Do you really want to sustain all memories long-term, even of events that are best forgotten? How would blocking the sugar from binding to other proteins affect other body processes? There are a lot of unanswered questions. Nevertheless, this research could eventually lead to ways to improve memory."

Source: American Chemical Society

A fresh

alternative

to weight loss Whether myth or fact, it has long been believed that caffeine helps keep those extra kilograms at bay. Now, extracts from the unroasted green coffee bean captured in a convenient little pill could be the answer many people have been waiting for in ridding themselves unwanted body fat. Whether it is just another fad diet or has real results will only be revealed in due course, but according to a recent study conducted in India and funded by Applied Food Sciences, people who added green coffee beans to their diet can lose a steady 7.5 kg over 22 weeks – the duration of the study.

Similar studies have been conducted in France and Japan but with just 16 participants in the latest study, corresponding study author Joe Vinson, a professor of chemistry at the University of Scranton, in Pennsylvania, acknowledged, “This was indeed a small study, but here, with higher extract doses than have been used before, the patients experienced what I would call rather large weight loss."

"While this of course needs to be confirmed with follow-up, I do think the subject is absolutely worthy of further exploration," Vinson added.

The main ingredient is an all-natural compound and antioxidant called chlorogenic acid, which inhibits the post meal release of glucose. In other words, it can regulate and slow down the release of sugar into your body. In addition, it can boost your metabolism, and increase your liver's fat burning capabilities.

"That's the main natural compound in unroasted coffee, and roasted coffee has much, much less of it than unprocessed coffee," Vinson said. "So we're not talking about something that is interchangeable with the coffee we drink." A follow-up study involving 60 individuals is now in the planning stages.

It is worth remembering that while it may cause weight loss doesn't mean it's healthy. Supplements such as these are not regulated as drugs, and they can be put on the market with no safety testing. They don't even necessarily have to be tested for effectiveness or even purity.

balancing act

Stay immune

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to stress

By Fiona Zerbst

The pressures of life and work seem to go at your immune system unrelentingly, and if you fail to eat right, get enough rest and keep a healthy level of fitness, there’s a good chance you’re heading for sickbay. When winter comes along, the drop in temperatures places an added strain on your body, making it even harder to fend off dreaded lurgies. Fiona Zerbst rethinks winter stress-busting strategies so that you can give your immune system what it needs to keep you in tip-top shape.

balancing act

IT IS TOUGH to stay motivated in winter, and that extends to our eating and exercise habits.

We seem to think these few months of the year give us a free pass to over-indulge and be lazy.

But we are not doing our immune system any favours. So how do you boost your immunity and make the most of winter?

We all know vitamin C, which is found in bananas, citrus fruits, kiwi fruit and green veggies, tends to give you that extra zest during winter months. But the "too much" of a good thing notion applies to your vitamins as well. “Beware of over-supplementation with vitamin C – the upper limit per day is 2000 mg, larger amounts can be harmful,” warns Johannesburg-based dietician Claire Julsing Strydom.

“In fact, 500 mg per day of vitamin C is suitable for the immunity boost most people seek during the winter months.” Instead of overdosing, make sure you get the benefits of other helpful antioxidants. Beta-carotene, which is found in green and yellow fruit and vegetables, is a powerful antioxidant that boosts immunity.

Think zinc The US-based Cochrane Group, an international collaboration of researchers that reviews evidence behind therapeutic interventions, recently found that taking zinc within the first couple of days of coming down with a cold reduces the duration and severity of the illness. This suggests that zinc, which is found in seafood, fish and wholegrains, may be a good defence against rhinoviruses, which are responsible for about 80% of colds. Again, supplement in moderation.

May/June 2012

Focus on key nutrients

“Garlic remains one of the greatest immunity boosters during the winter months,” says wellness expert and author Lisa Raleigh.

It has antimicrobial, antiviral and antifungal properties, so add plenty to your favourite chicken soup for a double dose of immunityboosting goodness.

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The temptation to eat comfort food is even stronger in winter, but Johannesburg-based dietician Pippa Manicom says that several scientific studies have shown that as the level of sugar in the bloodstream goes up so the efficiency of the immune system comes down.

Try to stay away from sweets, biscuits, soft drinks, hot puddings – except as a treat once or twice a week.

“A well-balanced protein and low fat diet, with fats obtained from essential sources such as seeds and nuts, together with plenty of fresh fruit and vegetables rich in vitamins and minerals, is best for maximising your immunity,” says Manicom.

Give garlic a go

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Reduce sugar intake

balancing act

Why probiotics?

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“Probiotics are the bacteria naturally found in your stomach that are involved in the fermentation of gastrointestinal contents from foods,” says Julsing Strydom. It has been found that microbes colonising in the gastrointestinal tract can increase circulating specific and natural antimicrobial antibodies.

“The gut is one of the first lines of defence in the immune system and increasing your intake of probiotics by supplementing or eating yoghurt can improve your immunity.

Remember that not all yoghurts are equal when it comes to the amount of probiotics, though – do some research,” she advises.

Stay active…

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We all know that moderate exercise boosts immunity and relieves stress, yet most of us still avoid stepping it up. “If you’re not keen on that early morning run, change your programme over the next 12 weeks. Try exercises you can do at home: skipping, dancing, pilates or yoga,” says Julsing Strydom.

…but hit the snooze button

Fast Fact Who eats more soup?

Men or women? Well, for a typical lunch, women seem to be more than twice as likely to eat soup as men.

Statistics say, 9.6% vs. 4.0%.

“A solid eight hours sleep not only does wonders for your mood, it also fends off illnesses. Your body goes through several REM cycles in a night, but you make the most immune-strengthening repairs during the last and longest one, which only begins after seven hours of uninterrupted sleep,” says Raleigh.

Aaaand stretch!

Soup it up Use the winter months to enjoy a variety of delicious fresh vegetable soups. They are packed with immune boosting nutrients, fibre and phytochemicals.

“Make your own soups so you can pack them full of superfoods,” suggests Raleigh. “Making your own mix means you can throw in beans, lentils, seeds and chickpeas, for a warm health boost in winter.” However, if time is short, a preservative-free fresh and readymade packet of soup is still better than a fast-food burger or microwave meal.

"Stretch in the shower on chilly days and nights", says Raleigh.

This gives your core temperature a chance to rise, allowing for an easier stretch. Muscles tighten and stiffen in the cold, so they need to be stretched more frequently. Make regular stretching a priority during winter months, not just during your workouts.

balancing act

Happiness through hobbies

By Sue Peddle

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

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

May/June 2012

Explore new options

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SUE PEDDLE, owner of Craft Routes, shares her top 10 tips on starting a hobby and is always open to listen to your ideas and offer you inspiration, or welcome you to stroll through the well stocked shelves in store and discover all the different aspects of having a hobby.

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What makes me happy? This is a question we all seek to answer every day. It is only through understanding your individual needs that you truly understand how to create balance in your life. While you’re weighing up between time for work and play, rest and exercise, friends and family, one way to ensure balance within yourself is to consider having your own rewarding and satisfying hobby.

balancing act

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

Keep a journal Pursue what you love with passion

Set your intentions and actions each day in relation to your goals The hobby you have chosen will then materialise and satisfy you as you develop the new skills. Remember that practice is one of the key factors of your new adventure.

Learn to let go

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

Whether it is people, things or stressful situations that are not serving you well, step back and evaluate their impact on your happiness. Spending time on a relaxing hobby, alone or with friends who make you smile, will enrich your life in so many ways.

This will help you stay focused on what is important to you, and it is also a way of helping you to find a hobby you will be passionate about.

Stay balanced When choosing a hobby, first ask yourself, will this add to my life or create more stress?

Fast Fact When people do things that make them feel good, like a hobby, it activates an area of the brain called the nucleus accumbens that controls how we feel about life.

Be grateful Acknowledge all that you do have in your life, and discover and develop your own wonderful talents.

Create and respect your own boundaries The more you say yes to yourself and no to people or activities that drain you, the more balanced and the more happy your life will become.

What’s your hobby? Let us know. Have a look at our Live Life Hobbies pin board on Pinterest.

balancing act

bucket list?

What’s on

your

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Blame Jack Nicholson and Morgan Freeman.

The 2007 film The Bucket List – which sees two terminally ill men set out to do a bunch of exciting things before they ‘kick the bucket’ – got us all making ‘bucket lists’ of things we’d like to do before our time on earth runs out.

By Fiona Zerbst

IT MAY SEEM a touch morbid – but the surprising thing is, most people are inspired and motivated to really embrace life when faced with the idea of their mortality.

Making a bucket list has become a hip thing to do. It reveals our hidden desires, displays our bravery and optimism, and reminds us we can shake off second-best.

“I was involved in a car accident and was more or less bedridden for nine months,” says 47-year-old Sally Mellish from Hout Bay. “I took this time to discover what was really important and decided to live each day as if it were my last. We only know what we have when we lose it!”

Every day, Sally takes time to enjoy a cappuccino while watching dolphins and seals play in the ocean – but she’s also made the life-altering decision to follow her dreams, including pursuing a career in photography. She aspires to visit Cambodia and Nepal, wants to learn to surf-ski and dreams of travelling Route 62 on a Harley. And why shouldn’t she?

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Here are some bucket lists from ordinary South Africans to get you thinking about your own: Thandiwe Ndlovukazi, Cape Town: Visit Swaziland to do volunteer work for a year, go to Limpopo for a holiday, visit uShaka Marine World in Durban and visit Robben Island again (I didn’t see the point when I visited as a school-child!).

What do bucket lists tell us?

Simons says making a list is a bit like allowing oneself to be a child again, ‘wowed by the world’ and curious about how things work and what other places look like. We are driven by curiosity and if making a bucket list can wake us up to the dreams of our ‘inner child’, it is an exercise worth doing.

“Are you dreaming big enough? Is your list crazy enough?” Simons asks. “Remember, a bucket list shows us we don’t have to live a life of mediocrity – we can and must strive for excellence.”

Christo Valentyn, Hartbeespoort: A month-long, self-drive (in a Maserati, preferably) culinary tour through Italy. Most of my ‘bucket list’ items revolve around cars, food and travel – I’ll go anywhere as long as I can drive, and eat good food!

Tracking gorillas in Rwanda would also be great.

James Siddall, Hillcrest: Staying clean and sober (I’m a recovering addict), seeing the Aurora Borealis, driving LA to New York in a Cadillac or Corvette, giving homes to as many rescue dogs as I can, and learning fluent Zulu and Italian.

Richard Asher, Johannesburg: Play a round of golf at Augusta National, visit North Korea (even if it means having a ‘minder’, speak fluent Russian, tour the Caribbean – sleeping on beaches every night.

What’s on your bucket list? Write to us via email, Facebook or Twitter and share your dreams and ambitions. Follow our board on Pinterest to find out what is on our bucket list!

May/June 2012

The curiosity factor

Rachel Manyathi, Johannesburg: Write a life-changing book, run the Great Wall of China marathon (she hopes this one is gets ticked off soon), and finance an orphan’s university fees.

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We can all relate to these larger-than-life todo lists, says a sage friend, Niki Moore. “There is nothing worse than regrets and unfinished business. Because I refused to stop living when I reached middle age, I’ve learnt to play the violin, taken up surfing and sailing, have gone on a perfume-making course and have also studied languages. I refuse to become ‘old and boring’ – quality of life is too important to me!”

No two bucket lists are alike, which means they tell us quite a lot about ourselves. "For that reason, putting such a list together can be a clarifying exercise," says Cape Town-based life coach Gary Simons.

“Once you’ve made a list, step back and try to understand the deeper motivation behind it,” he suggests. “It may mirror what’s going on in your psyche. For example, if you’ve listed a whole lot of absolutely self-indulgent ideas, it may suggest you haven’t indulged yourself much in your day-to-day life.”

Using a bucket list as a reflective tool can be really useful. Ask yourself why you listed the items you did. Are these items all about you, or also about others, or broader society? Do you want to give back and leave a legacy? Have you never been adventurous and you want to pursue your wildest possible dreams?

Simons says you should then ask yourself what is holding you back from putting some of the dreams into action right now.

“There should always be a space, not just to dream, but to realise dreams as well,” he says. “We don’t need permission, or the forced recognition brought about by a terminal illness, to accomplish at least some of our dreams before we’re too infirm to do so!”

A bucket list helps us to look at what is lacking or unfulfilled in our lives. What have we not made time, or had enough money, to do?

Even if we can’t afford to visit the Serengeti, perhaps we can still go to Kruger with our kids.

Even fullfilling a modified dream can make us really happy. Why wait until retirement, or that day when we will ‘have enough’?

Leonie Joubert, Cape Town: There were two places I always wanted to visit before I died: Antarctica, and the moon. So far I’ve gotten half way to Antarctica (Marion Island) and not terribly close to the moon...

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A BUCKET LIST HELPS US TO LOOK AT WHAT IS LACKING OR UNFULFILLED IN OUR LIVES. WHAT HAVE WE NOT MADE TIME, OR HAD ENOUGH MONEY, TO DO? WHY WAIT UNTIL RETIREMENT, OR THAT DAY WHEN WE WILL ‘HAVE ENOUGH’?

Karin Panaino Petersen, Potchefstroom: Learn how to fix a car’s engine, see the Northern Lights, and spend time at a nontouristy ashram!

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Elke dag kan dalk die laaste dag wees wat Louise Jacobs kan sien. Daarom maak sy ’n punt daarvan om om haar te kýk.

sien SSyy sien

Om geen geskenk of voorreg in die lewe te mis nie.

die lig

VYF KILOMETER voordat Louise Jacobs verlede jaar voor die eindstreep van die Comrades aangekom het, het sy hardop begin bid.

“Here,” het sy gesê. “Hier is ons nou. Elke keer as ek geval het, het U my gehelp om op te staan. U was saam met my op hierdie hele journey – treetjie vir treetjie. En hier is ons nou …”

Toe sy ’n rukkie later oor die eindstreep seil, het menige toeskouer saam met haar gehuil. Want al is sy een van derduisende hardlopers wat hierdie veeleisende marathon voltooi het, is sy een van die min hardlopers wat dit met ’n gebrek gedoen het.

Ja. Die 37-jarige Louise het net 5 % sig en die meeste van die tyd kan sy eintlik glad nie sien waar sy hardloop nie.

“Ek is met ’n oogtoestand genaamd makulêre distrofie gebore en was normaalsiende tot graad drie toe gewees,

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Deur Terésa Roodt | Fotos © Brendan Croft

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balancing act

maar toe het my oë skielik baie agteruit begin gaan. Ek en my broer ly albei aan hierdie siekte.

“My ouers het geweier dat ek na ’n spesiale skool toe gaan en ek het in ’n gewone skool daar in Kockstad waar ons gewoon het, bly skoolgaan. Dit was sonder twyfel die regte ding gewees, want ek is gedwing om soos ’n normale kind te funksioneer. Al die kinders en die onderwysers was so tegemoedkomend en hulle het my altyd deel van alles laat voel,” onthou Louise.

Smiddae het sy aan al wat ’n sport is deelgeneem en sy het selfs hokkie gespeel – soms maar lekker op gevoel en gehoor as sy nie die vinnige bal kon volg nie, maar altyd vol grappe en blymoedigheid.

Deur die jare het Louise se oë al meer agteruit gegaan en hoewel die dokters haar ouers verseker het dat haar oë een of ander tyd gaan stabiliseer, het dit ná die geboorte van haar kinders baie drasties verswak. (Sy is getroud met Kobus en die ma van drie kinders – die tweeling Garner en Elsje wat agt jaar oud is en die 7-jarige Gidian.)

Om ’n heeltydse ma te wees van drie kinders sonder om behoorlik te kan sien, verg soms maar baie deursettingsvermoë en geduld.

“Ek kan byvoorbeeld glad nie kar bestuur nie en soms is dit nogal ’n missie net om ’n doodgewone omsendbrief van die skool gelees en geteken te kry,” lag Louise.

“Maar ek voel steeds geseënd met wat ek het. Ek weet nie of ek volgende jaar nog sal kan sien nie. Ek weet nie eens hoe lyk die kleur van my kinders se oë nie. Maar dit

vir my nie. Ek weet mos hoe lyk ’n tamatie!

Ek sny myself dalk meer raak as ander mense, maar ek genees ook vinniger as hulle,” glimlag sy.

En hul kinders is wonderlik. Vandat hulle klein is het hulle nog altyd vir mamma gehelp met trappe en struikelblokke.

Die héél grootste uitdaging van haar gebrek, sê Louise, is die feit dat sy soms gedwing word om vir hulp te vra en om afhanklik van ander te wees.

“Ek is ’n ongelooflik onafhanklike mens en dit is vir my swaar om te erken dat daar dinge is wat ek nie kan doen nie. Maar ek besef deur my eie swakheid te erken, laat ek ander mense om my waardig voel. Ons is hier op aarde om mekaar te help.”

Louise het voorverlede jaar een Sondag in die kerk gesit toe die sendeling Norman Johnson voor gaan staan en vertel het van die Sudan for Jesus-inisiatief. Hy en ’n vriend van hom het die Comrades gaan hardloop

“EK WEET NIE PRESIES HOE MY MAN EN MY KINDERS LYK NIE, MAAR AS HULLE PRAAT, HÓÓR EK HULLE. EK HOOR WAT IN HUL HARTE AANGAAN EN EINTLIK IS DIT TOG AL WAT SAAKMAAK.” is okei, ek weier om negatief of wrewelrig te wees,” sê Louise.

Sy was altyd baie lief vir lees en is baie visueel ingestel. “Ek is mal oor die geskrewe woord en mens kan ’n mooi prentjie eenvoudig net nie voel nie. Maar ek het geen ander keuse as om aan te pas nie,” sê Louise.

Deesdae luister sy na boeke wat sy by ’n spesiale biblioteek vir blindes in Grahamstad uitneem. Dit is gratis vir blinde en swaksiende mense en sy kan selfs tydskrifte by hierdie biblioteek bestel.

In hul huishouding is Kobus die een wat verantwoordelik is vir die koop van die maandelikse kruideniersware, want Louise kan glad nie pryse sien nie.

“Maar kosmaak is glad nie ’n probleem

om geld in te samel vir minderbevoorregtes in Soedan. Norman het die kerkgangers aangemoedig om aan die volgende Sudan for Jesus deel te neem.

“Ek wou nog altyd die Comrades hardloop en ek het besef om dit as deel van ’n liefdadigheidsprojek te doen, gee dit onmiddellik ’n nog groter betekenis,” sê Louise.

Louise het by die Agape-drafgroep in Pretoria aangesluit en het onmiddellik aanklank gevind by die ander hardlopers wat ’n onuitputbare bron van kennis en ondervinding was.

Maar ja, om te hardloop sonder om behoorlik te kan sien, bied meer as genoeg uitdagings. Sy het intussen ’n borgskap van Adidas gekry en gebruik die Micoach-

toestelletjie met ’n voetPod (soos ’n iPod) in haar skoen, ’n hartmonitor en ’n klein horlosie aan haar broek met ’n oorfoontjie wat in haar oor vertel presies waar sy is en hoe ver sy is.

Sy het ook ’n hardloopmaat, die 57-jarige Roald le Roux, wat saam met haar hardloop. Hul arms word met ’n rek aan mekaar vasgebind. Maar met die Comrades verlede jaar het sy hom sommer vroeg-vroeg “verloor” toe een van hulle vir ’n toiletbreek moes gaan.

“Ek het baie vroeg vir myself gesê ek moet besluit wat vir my die lekkerste en belangrikste is. Ek hoef nie te hardloop nie.

Maar dan sal ek ook nie daardie wonderlike genot en vreugde ervaar om aan te hou en oor ’n wenstreep te hardloop nie.

“Ja, ek val die héle tyd. Maar val is deel van die lewe. Ten minste is dit iets waarvan ek seker is. Ek gáán val. Maar ek verduur die valle, want ek weet dis iets groters wat ek aan die eindpunt bereik,” sê Louise.

Sy het die Comrades met nerfaf knieë en elmboë en stukkende hande aangedruf.

“Maar die letsels was daar om my te herinner hoe afhanklik ek van die Here is.”

Louise sê sy voel bevoorreg, want haar gestremdheid dwing haar om met haar hart te leef.

“Ek sien nie hoe iemand lyk nie, maar ek hoor onmiddellik wat in hul harte aangaan.

Die lewe gaan net oor liefde en my gebrek dwing my om by dit wat regtig saak maak uit te kom.

“Ek weet nie presies hoe my man en my kinders lyk nie, maar as hulle praat, hóór ek hulle. Ek hoor wat in hul harte aangaan en eintlik is dit tog al wat saak maak. Wat in jou hart omgaan, bepaal jou hele lewe.”

SA Library for the blind, PO Box 115, Grahamstown, 6140.

Tel 046 622 7226 of www.salb.co.za

work-life balance

How to create your

personal boundaries

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The concept of forming personal boundaries has received a bad rap, and understandably so. Sometimes enforcing your own boundaries can be tricky, or ends up causing conflict with those you love, but it doesn’t have to. Life Coach Mark Holsthousen shows you how.

I RECALL TEXTING on my phone while standing in a queue at a supermarket, and being sternly told by the lady in front of me that I was standing too close and had crossed her boundary. I apologised politely, without mentioning the boundary she had also crossed by interrupting my online conversation so rudely.

The fact is that boundaries create our own understanding of what allows us to function optimally.

They are the unspoken rules that we identify for ourselves that help us live and behave well. Ironically, this is what often causes problems for us as well. Boundaries are personally defined rules, not necessarily socially accepted norms, and for the most part, they are not communicated.

The result is a series of frustrating misunderstandings and offensive encounters with others who may not have the

same boundaries as our own.

My own example may seem silly, but the results of bad boundary management become far more significant when it comes to managing work and life. If you do not identify what you want to achieve and the boundaries necessary to achieve it, and then communicate those boundaries to others, then you do not give those around you the advantage of knowing when and how to engage you.

If you decide you want an hour each evening after dinner for “me time” – an hour dedicated to doing things that are important to you – you will need to set your boundaries and communicate them to your family and friends. Then you can allow yourself that time, and ensure those around you respect your goals. Here are a few questions you can to ask yourself as part of building stronger boundaries:

01

What do I want to achieve?

Establish what you want for the different areas of your life. Start with one area at a time and create a list.

02

What boundaries do I need to establish to achieve these?

Identify the rules you will need to put in place to get those results.

03

Have I communicated these boundaries?

What do you need to communicate and who do you need to tell? Decided whether you want to send an email, post a note on the fridge, or simply chat with those who need to know. Consider that you will need to “train” those around you to remember that you have boundaries they need to respect. Identify how you can make it easier for them so that you can avoid conflict with what, and how, you need to achieve your goals.

04

Have I reinforced these boundaries?

When a situation arises that conflicts with your boundary, remember you need to kindly and firmly emphasise your boundary, and then explain why if necessary Use these questions, and the answers you create for yourself, as guidelines and watch how you can create better understanding and make life easier for yourself and those around you.

Mark Holtshous en is a leading Executive Life Co ach at Cycan.

He facilitates tra nsformation in the personal an d working lives of his clients an d defines his areas of special ity as, “Passion, purpose and po wer – creating a life that matters ”.

Contact him at mark@cyc an.co.za Copyright Mark Holtshousen

health habits

Good Facts about

Good

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Fats When it comes to diet, people assume that all fats are unhealthy, or that the fats we do need are readily available through the food we eat. The truth is that the typical South African diet lacks the good omega 3 and 6 essential fatty acids, which are healthy, healing and absolutely vital for our bodies. Angela Myers takes a look at why we should be supplementing our diets with these essential fats.

By Angela Myers

health habits

DESPITE COMMON MYTHS, fat is good for us! The average human brain is made up of 60% fat, and according to leading nutritional expert Patrick Holford, 20% of our daily diet should therefore comprise of fat and approximately one third of this should come from essential fats. But how many of us are consciously aware of what types of fats we are eating or where they come from? Unless you are going out of

because they are absorbed directly by the body. Vegetarians may enjoy the benefits of omega 3 by taking flaxseed oil instead.

Omega 6 sources include raw nuts and seeds, legumes, evening primrose oil, sesame and pumpkin oils. According to Holford, just 1000 mg of evening primrose oil daily provides the ideal intake. Be careful when choosing your supplements as quality cannot always be guaranteed.

Fast Fact Eating foods with omega 3 can not only provide benefits to your brain instantly, but can help prevent brain diseases later on in life, such as Alzheimer’s disease, Parkinson’s disease, and schizophrenia!

Consuming foods rich in omega 3 can improve your ability to think, learn, and remember.

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Ensure fish oils are purified and distilled and that omega 3 oils are cold-pressed for optimal brain and body function.

What most people don’t realise is that the structure of brain cells is made up of essential fatty acids, which means omegas are also vital for the brain development in children, particularly in their younger years.

Omega 3 fatty acids are need for healthy vision, learning ability, co-ordination and mood.

Studies revealed in Prescription for Nutritional Healing (Avery, 2006) showed that a deficiency in DHA is prevalent among children suffering from attention problems (ADD/ADHD), but that children who took omega 3 supplements demonstrated improved intelligence, reduced aggression and overall mood elevation.

As we age, omegas play a pivotal role in increasing longevity. A healthy heart and nervous system as well as well-balanced hormones are benefits of the omega 6 family. These fats keep the blood thin, relax blood vessels, lower blood pressure, balance water retention and help maintain healthy blood sugar levels. The benefits of essential fatty acids are so widespread that, according to Holford, they are still only being discovered.

Omega 3 is particularly good for cholesterol and helps break down

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your way to eat the right fats, you are not getting enough good fats in your diet.

On the other hand, unhealthy fats are found in most fast food, junk food or fried food. Limiting the intake of these non-essential fats (saturated and monounsaturated fats) is important as they contribute to deadly diseases such as obesity, heart disease, cancer and diabetes.

When you read nutrition labels, look for polyunsaturated oils because these provide the two essential fats our bodies cannot live without – the linoleic family, known as omega 6, and the alpha-linolenic family, or omega 3. They are found in nut and seed oils as well as fish.

Omega fatty acids are essential for feeding our brain, nervous, immune and cardiovascular systems as well as for healthy skin, hair and nails. An easy way to tell whether you are lacking these fats in your diet is if you have dry, flaky skin.

Other symptoms include low energy levels, poor memory, increased stress and inflammatory health problems, such as arthritis and water retention.

While we need both omega 6 and omega 3 in equal quantities, it is omega 3 that people most often lack. Cold-water fish, such as salmon, mackerel, tuna and sardines, are the best source of omega 3

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WHAT MOST PEOPLE DON’T REALISE IS THAT THE STRUCTURE OF BRAIN CELLS IS MADE UP OF ESSENTIAL FATTY ACIDS, WHICH MEANS OMEGAS ARE VITAL FOR THE BRAIN DEVELOPMENT IN CHILDREN, PARTICULARLY IN THEIR YOUNGER YEARS. OMEGA 3 FATTY ACIDS ARE NEED FOR HEALTHY VISION, LEARNING ABILITY, CO-ORDINATION AND MOOD.

unhealthy fats, reduces the 'stickiness' of blood and improves metabolism. The biggest surprise may be that adding omegas to your diet will actually help you lose those stubborn kilograms!

In contrast to the typically high starch and red meat South African diet where diabetes and obesity are rife, including oil blend high in omega 6 and 3 is an easy and healthy fix. Just one dessertspoon of a liquid oil that offers a 1:1 ratio of omega 3 and 6 fats over salads, or taken neat, is all you need, claims Holford.

Beware to cook oils at low temperatures too, as heat damages essential fatty acids and can turn them into “trans” fats, known as “hydrogenated fats”. While almost all foods that contain fat have varying amounts of all three fats, a hearty piece of meat, for example, will contain mainly saturated and monounsaturated fat (see the article on steak in this issue of Live Life on page 46).

Prescription for Nutritional Healing (Avery, 2006) asserts that because essential fatty acids are needed by every living cell in the body, and because the body cannot produce these fats naturally, we all need to be more active about ensuring healthy daily doses of omegas, not only for ourselves but also our children.

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Agood toasthealth to What is savoured by millions of people across the globe, is the title of a UB40 song, and has been written about in myriad tomes, including the Bible?

Red wine, of course.

By Shona Bagley

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regular dose

WINE IS ONE of the oldest alcoholic drinks on earth, with the earliest known production taking place roughly 8 000 years ago. Reports on the benefits of red wine are almost two centuries old, and current scientific research validates 200-year-old reports that drinking red wine improves health.

Red wine is also synonymous with winter: a crackling fire and a glass of red wine spell winter delight. And a glass or two of red will stave off those winter sniffles: researchers in Spain found that people who drank more than two glasses of red wine per day have 44% fewer colds than those who didn’t.

European researchers suggest that moderate daily intake of red wine (22-32 g) has a protective effect on the body’s immune system. Red wine does not suppress the immune system like other alcohol. And if you are an oenophile, you have reason to lord it over drinkers of other types of alcohol: according to studies from France, the UK, Finland and Denmark, moderate consumption of wine is more beneficial than that of beer or spirits.

It’s no surprise that red wine has stood the test of time, because the health benefits (again, if consumed in moderation) are surprisingly varied. Red wine, rightly so, has long been thought of as heart healthy. The alcohol and antioxidants in red wine may help prevent heart disease by increasing levels of 'good' cholesterol and protecting against artery damage.

Red wine may prevent the onset and progression of atherosclerosis (hardening of the arteries). Atherosclerosis starts when blood vessels begin to lose their ability to relax. Both the alcohol and polyphenols in red wine appear to

Fast Fact Not all wines improve with time. In fact, a vast majority of wines produced are ready to drink and do not have much potential for aging.

Only a rare few will last longer than a decade.

favourably maintain healthy blood vessels by promoting the formation of nitric oxide (NO), the key chemical relaxing factor. Red wine also produces anticlotting or antithrombotic action.

It’s also possible that antioxidants such as flavonoids or a substance called resveratrol have heart-healthy benefits. A boon for mature imbibers, resveratrol has been shown to protect against Alzheimer’s disease and dementia.

The resveratrol in red wine comes from grape skins and because red wine is fermented with grape skins longer than is white wine, red wine contains more resveratrol. A new French study finds that resveratrol can slow muscle deterioration, too, which could help people who are forced to take a break from exercising.

Resveratrol preserves muscle fibre that would normally be reduced by inactivity. An enticing way to maintain muscle tone while cuddled up on the couch, not so?

RED WINE HAS A POSITIVE ROLE TO PLAY IN THE PREVENTION OF NUMEROUS TYPES OF CANCER. RESEARCHERS IN SPAIN FOUND THAT EACH GLASS OF RED WINE PER DAY REDUCED THE RISK OF LUNG CANCER BY 13%.

For those who count sheep most nights, new research shows that red wine – especially Cabernet Sauvignon, Chianti, and Merlot – contains melatonin. Melatonin regulates the body clock, so drinking a glass of red wine before bed may send those sheep into the hills and you to the Land of Nod. Melatonin is also an antioxidant, which means it also has antiageing and cancer-preventing properties.

In fact, red wine has a positive role to play in the prevention of numerous types of cancer.

Researchers in Spain found that each glass of red wine per day reduced the risk of lung cancer by 13%. Four or more glasses of red wine per week has been shown to reduce men’s risk of prostate cancer by 50% and the risk of the most aggressive forms of prostate cancer by 60%. Moderate consumption of red wine is believed to lower the risk of breast cancer, too. However, drinking more than one or two alcoholic drinks per day appears to increase the risk of breast cancer in women, so don’t forget: moderation is key.

With all this in mind, cheers to good health!

eat in

Superkosse

As kos soos atlete was, sou daar ’n hele klomp gewees het wat elke keer met die goue medalje weggestap het. Want sommige kosse staan soos ’n paal bo water uit as dit kom by voedingswaarde en beskerming teen siektes wat dit bied.

Deur Terésa Roodt

Piesangs

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Al ooit gewonder hoekom atlete altyd voor, tydens of ná ’n resies piesangs eet? Want piesangs verskaf hope energie en met net twee piesangs in jou lyf kan jy sowat negentig minute straf oefen (mits jy fiks is natuurlik.) Piesangs is ’n goeie bron van die B-vitamiene en vitamiene A en C, asook van kalium, fosfor, sink, yster en kalsium. Dit word aanbeveel vir hardlywigheid én diarree, verminder sekere allergiesimptome en verhoog heilsame ingewandsbakterieë. Dit bevat ook yster en stimuleer die produksie van hemoglobien in die bloed en help só met bloedarmoede.

Eiers EIERS WORD as ’n superkos gesien omdat dit jou algemene gesondheid so ’n groot hupstoot gee en dit verminder ook vetsug.

Voedingkundiges gaan deesdae so ver as om te sê dat jy veronderstel is om elke dag ’n eier te eet.

Hoewel dit laag is in kalorieë, is eiers een van die beste bronne van proteïen, yster en ander minerale, vitamiene A, B2, B3, B12, foliensuur en vitamien D. Dit bevat ook selenium en cholien. Die proteïen wat in eiers voorkom, is selfs meer as in vleis en vis.

Omdat daar so baie antioksidante in eiers voorkom, help dit veroudering en degenerasie bekamp.

Eiers bevat min kalorieë – een groot eier het

omtrent 75 kalorieë. Die meeste proteïene kom in die wit voor, wat ook geen vet of cholesterol bevat nie.

Die kleur van die eierdop dui geensins op die gehalte, voedingswaarde, smaak of ander karaktereienskappe van die eier nie. Eiers met wit doppe word gelê deur henne met wit vere en wit oorlobbe en eiers met bruin doppe word gelê deur henne met rooi vere en rooi oorlobbe. Die hoenders wat bruin eiers lê is gewoonlik groter en moet meer kos inneem, en dís die rede waarom bruin eiers gewoonlik duurder is as wittes. Kyk uit vir Omega 3-eiers – die hoenders wat dié eiers gelê het, is met kos gevoer wat ryk is aan Omega 3 en daarom is hul eiers ryk aan dié noodsaaklike vetsuur.

Sade Sade soos sonneblom, hennep, pampoen, sesam, vlas en saffloer bevat ’n hoë konsentraat vitamiene en minerale. Sade is ’n ryk bron van omega 6-olies en pampoensade is ook ’n ryk bron van omega 3-olies. Dit bevat boonop groot hoeveelhede sink, magnesium en kalsium. Sesamsaad is besonder ryk aan proteïen, minerale soos kalsium, essensiële vetsure en vitamien E, terwyl sonneblomsade weer baie ryk is aan vitamiene E en groep B-vitamiene en minerale.

Broccoli

eat in

Appels is propvol antioksidante, veral vitamien C wat verantwoordelik is vir gesonde vel en tandvleis. Een appel gee jou ’n kwart van die hoeveelheid vitamien C wat jy daagliks nodig het. Dit bevat ook ’n vorm van oplosbare vesel genaamd pektien wat help om jou bloed-cholesterolvlakke te verlaag en dit hou jou verteringstelsel gesond. Studies het selfs getoon dat volwassenes wat twee appels ’n dag eet se cholesterolvlakke met tot 10 % daal.

(Pektien is ook ’n kragtige ontgifmiddel.) ’n Appel is ook ’n koolhidraat met ’n lae glukemiese indeks (GI), wat beteken dat dit stadig verteer word en geleidelik deur die bloedstroom as glukose geabsorbeer word. Dit hou dus bloedsuikervlakke reëlmatig. Appels word verder gesien as ’n goeie dieetkos.

Dit is ryk aan minerale soos kalsium en magnesium en het viruswerende eienskappe. Appels is die gesondste as dit met die skil aan geëet word omdat die meeste van die vesel en antioksidante in die skil is.

Navorsing het getoon bessies is een van die vrugtesoorte wat die heel meeste antioksidante bevat en dit is ook baie goeie kankerweerders.

Aarbeie is byvoorbeeld baie ryk aan vitamien C en ook ’n goeie bron van vitamien A en kalsium. Dit bevat ook yster, foliensuur en kalium en bestry hoë bloeddruk en is goed vir probleme met bloedsomloop.

Agt aarbeie bevat meer vitamien C as ’n mediumgrootte lemoen.

Swartaalbessies bevat meer vitamien C as enige ander vrug.

Bessies bevat tonne antioksidante wat vrye radikale teëwerk, die sondaars wat meestal verantwoordelik is vir kanker. Dit help ook om hartsiektes en ouderdomsverwante oogsiektes te voorkom.

Wortels Die oumense het nie verniet gemaan jy moet jou wortels eet sodat jy beter kan sien nie – wortels is inderdaad belangrik vir oogfunksie. Dit is ook goeie dieetkos omdat dit baie oplosbare vesel bevat en dit help om cholesterolvlakke te verlaag. Verder bevat een middelslagwortel genoeg beta-karoteen om in ’n volwassene se daaglikse behoefte aan vitamien A te voorsien. Betakaroteen is die plantpigment wat wortels hul orange kleur gee en word in die liggaam omgeskakel na vitamien A. Dit bevat ook vitamiene C en E wat bekend is as kragtige antioksidante.

Ander vitamiene wat in wortels voorkom is vitamiene A, K, B1, B3 en minerale soos kalium en magnesium.

Wortels help verder om bloedsuikervlakke te reguleer, wat veral goeie nuus is vir diabete en omdat ’n koppie wortels maar so min as 52 tot 53 kalorieë bevat, kan jy maar weglê aan ’n paar wortels op ’n slag, veral as die hongerpyne knaag.

May/June 2012

Bessies

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Appels

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Broccoli staan bekend as die heel kragtigste wapen teen kanker, veral long-, maag-, kolonen rektumkanker. Dit gee ook die immuunstelsel ’n hupstoot, verminder die kanse om katarakke te kry, bevorder kardiovaskulêre gesondheid, versterk bene en verminder die kanse op geboorte defekte. Dit het geweldig baie voedingswaarde terwyl dit min kilojoules bevat.

Broccoli is boonop ’n groot bron van yster. Dit bevat ook vitamien C en is ’n ryk bron van vitamien A. Vitamien C is ’n bekende antioksidant wat jou byvoorbeeld vinniger gesond laat word as jy siek word. Broccoli is een van die rykste vorme van chroom.

Een koppie broccoli bevat tien maal soveel chroom as wat groenboontjies en lemoene bevat.

organic organic life lines

A far cry from the hippy trend of the 90s, organic foods and lifestyle products now line the shelves of major retailers with impressive arrays of newly branded packages and organic has become an ongoing hot topic in nutritional and environmental circles. Is it just more marketing hype, or are there real benefits in adopting an organic approach to living?

By Angela Myers

Fast Fact

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Green is for

May/June 2012

Research suggests that pesticides have harmful effects on humans, specifically pregnant women and children. One study found that the frequency of leukemia in children was 65% greater in homes where indoor and garden pesticides were used.

THE SAYING, “you are what you eat” shows the direct connection between the goodness of food and your health.

Questionable agricultural methods that place the value of quantity over quality means that, in recent years, this has extended not only to your choice of food, but to the entire production journey from seed to soil to plate.

Health Coach Deborah Banda believes, “The increased availability of organic food is certainly a trend… but it is a good trend!”

Despite the marketing hype and industry regulations, Banda feels that it comes down to common sense. Banda asserts that “organic food simply tastes better. It is higher in nutrients and is grown in ways much closer to how humans have been growing food for millennia”.

What many people don’t realise is that there has been a marked decline of the nutritional values present in food. This is directly linked to herbicides, pesticides and GMO’s (Genetically Modified Organisms) that sap the food’s original goodness.

According to a study in the Journal of Applied Nutrition, organic pears, apples, potatoes and wheat have an average of 90% more mineral content than chemically treated or genetically modified counterparts.

Afrisco, South Africa’s leading organic certification body, outlines that organic food must be produced in an environment where soil fertility is protected from the detrimental effects of agricultural fertilisers and where the surrounding environment is well maintained and unharmed too.

Local websites, such as Go-organic.co.za

also promote environmental sustainability, suggesting that “organic is all about producing goods that work in harmony with, and not against, nature” as well as providing information to guide the public on making healthier choices.

“The food we eat should be the real thing, full of life energy, and unencumbered by human interventions,” says Banda.

Unfortunately, because of the burden on organic farmers for higher profits and stringent certification regulations, organic food is more expensive. As Banda suggests, this is just one reason we should be going back to their permaculture gardening and small-scale food cultivation in our own gardens. What healthier way of obtaining food than to grow it with your own toil and love, eating it fresh and in season?

her life

Die oorlog

geslagte

May/June 2012

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tussen die

Dalk voel jy gereeld of jy en jou maat op verskillende planete is as dit kom by hóé julle dink, redeneer en sake wil uitstryk. Mans sien probleme gewoonlik in swart en wit, terwyl probleme en dié se oplossings in vroue se (briljante, meer gespesialiseerde) koppe varieer van swartgrys tot ’n heerlike ligte grys – afhangend natuurlik van ons PMS-vlakke, hetsy ons geliefd of afgeskeep, gewaardeer of geïgnoreer, slank of oorgewig voel. Jip, dis ’n oorlog tussen die emosionele en die rasionele – ’n oorlog wat jy kan wen as jy kan leer om jul verskille te celebrate en só te leer hanteer dat dit die beste in jul verhouding uitbring.

Deur Gretha Wiid

her life

Vroue wil op die onmoontlikste tye oor die mees emosionele dinge gesels.

Met manne is timing of the essence! Moenie oor sake van die hart wil gesels as hy besig is met iets anders of reeds geïrriteerd is nie. Vra vooraf wanneer die beste tyd is om bietjie te chat! Probeer om nie intussen soos ’n oorlogskip in vredestyd na hom te gluur nie. Jy gaan mos jou sê kan sê...net ’n bietjie later!

Jy kla dalk omdat jou man laat van die werk af kom, maar is eintlik gefrustreerd omdat jy alleen met die kinders moes sukkel. Jou man gaan heel moontlik glad nie die verband tussen die goed insien nie.

Dink voordat jy praat en probeer bepaal wat jou regtig omkrap. Sê dan wat jy bedoel, en bedoel wat jy sê.

Mans lag soms vroue se emosie weg.

Gooi ’n emosionele bal vir ’n man, en kyk hoe vinnig gooi hy dit weg. Met die eerste traan of diep kyk hoor jy dalk “Vir wat wil jy nou huil?” of “Wat presies moet ek nou met daardie kyk maak?” ’n Wyse man sal weet om sy vrou die geleentheid te gee om haar gevoelens uit te druk, al verstaan hy nie waar dit vandaan kom nie. As sy voel haar emosies is gehoor, is sy gereed om rasioneel te gesels. Laat sy dus afpak, al maak dit jou mal!

Mans wil die probleem oplos – al is daar nie een nie.

Baie vroue het die behoefte om sommer net te gesels oor haar dag en om dinge van haar hart af te kry. Mans spring amper onwillekeurig in en begin om die situasie of probleem op te los met allerhande oorbodige raad. Sy soek nie noodwendig raad of ’n oplossing nie. Sy soek ondersteuning en wil weet dat jy haar hóór.

Jy’s haar man, nie haar projekbestuurder nie. Shut up and listen ... en wen die oorlog stil-stil.

Sal dit nie wonderlik wees as ons tog sal onthou dat ons spanmaats in die huwelik is nie - spanmaats wat nie telling hou teen mekaar nie, maar begeer om saam te werk aan ’n strategie om die span te laat wen.

Hóór vir ’n slag jou maat se hart, al voel jy jy is reg. Wil jy reg of gelukkig wees – die keuse is jóúne?!

May/June 2012

Vroue sê een ding, maar bedoel iets anders.

Omdat vroue se tydsberekening soms vrot is om hartsake te bespreek, gebruik mans dikwels frases soos “Kan ons nou asseblief net klaar praat”, of “Wat is daar tog nog wat jy wil sê? Ek dog ons is nou klaar gepraat?” Gróót fout! As jy ’n vrou nie klaar laat praat nie, voel sy sy is nie gehoor nie. Sy voel haar gevoelens is nie belangrik genoeg om tyd en aandag te geniet nie.

Haal asem, oom. Die nag is lank, maar die eindproduk is die moeite werd!

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Dít wat manne aan die buitekant wys, is nie noodwendig wat hulle aan die binnekant voel nie. Hy is gemaak om feite te absorbeer en rasioneel te dink oor sy gevoel. Jy soek verniet vir daai emosie van sy kant af. Onthou – al wys hy niks, voel hy dalk baie. Spaar jouself baie frustrasie deur op te hou om emosie uit hom te probeer trek!

Mans raak dikwels gefrustreerd met die spoed waarmee vordering gemaak word.

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Vroue lees te veel daarin as hul mans nie emosioneel reageer nie.

her life

These are a few of my

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favourite things Pinterest has stolen the digital scrapbooking spotlight in recent months. Think of an online pin board – the kind that filled offices and little girl’s bedrooms before white boards and the internet came along – add an unlimited Google pool of images, ideas and topics to choose from, and you have the making of your very own virtual pin board that you can share with friends and family, or a whole community of new virtual mates.

Live LIfe... Balanced 300 likes

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May/June 2012

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Live Life Magazine onto Covers

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WHETHER YOU ARE redesigning your living room, creating a new fashion look, or planning your wedding, Pinterest lets you link up with like-minded individuals anywhere in the world, gives you the platform to find inspiring ideas, images, and connections, and allows you to share your own creative board of favourite things.

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Follow our virtual pin board on Pinterest

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May/June 2012

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his life

Love me tender

Just the thought of it is enough to make your mouth water so much you’ll head straight out to hunt one down. A sizzling, succulent steak is a delectable soul-warming meal and packs a good punch of nutritional power to fend off the winter chills.

By Shona Bagley

his life

RUMP SIRLOIN SHORT SIRLOIN ROUND

ROUND ROUND SHANK

SIRLOIN

LOIN

CHUCK RIB CHUCK

CHEE K CHEE K

CHEEK GUE

NECK

TENDER LOIN

NECK

SIRLOIN SHORTRIB RUMPSIRLOIN LOIN RIBCHUCK

TON

TONGUE

P LATE BR ISKEETT FLANK P LATE BBRR ISISKKET

TIP T R I-

SHANK

SHANK SHANK

Steak is undoubtedly a delicious and evocative treat, but the different cuts of beef steak can be bewildering.

So here’s the lowdown: {Chuck} Popular for use as hamburgers or mince due to its richness of flavour and balance of meat and fat.

{Rib}

The good, the bad

Last, but by no means least, is the snack beloved of many South Africans, which started life as steak: beef biltong. Bring it on! Beef biltong is 54% pure protein, it’s ideal for a low carb diet and good for a high protein diet. It has low levels of fat and contains iron.

Murphy’s Law dictates, however, that something so good will also be a tad bad. Bear in mind that biltong has a large amount of salt and possibly some sugar. On average biltong will contain 4 to 5 g of salt per 100 g.

All this has made you salivate, hasn’t it? So come on: throw another log on the fire, sit down to a succulent steak and a full-bodied glass of red wine, or savour that wine while watching a wonderful winter sunset, with a bowl of your butcher’s best biltong to hand.

It’s guaranteed to warm the cockles in the wintriest weather.

See our article on red wine on page 35 for some insight into the benefits of red wine, which, of course, is best mates with a sizzling steak.)

{Sirloin} Less tender than short loin or rib, but more tasty. The sirloin is near the rump.

{Tenderloin} As the name suggests, the most tender of all steaks. When the tenderloin is cut into pieces, it is called fillet mignon. The cut comes from the tenderloin of the cattle, a small internal muscle in cattle that is simply never used. This steak is perfect for fine dining or a romantic evening.

{Brisket} A cut of meat from the breast or lower chest and consists of a lot of connective tissue. Slow and moist cooking methods are best to tenderise the connective tissue.

{Club} Club steaks are triangular and are cut from the short loin, next to the rib end.

{Shank} Used primarily for stews and soups because it is the toughest of the cuts.

One wouldn’t think so when eating a lamb shank, when the meat is so tender it just falls off the bone, but the shank would have been cooked slowly for hours.

May/June 2012

Quick bites

From which Porterhouse steaks are cut.

The Porterhouse steak is a large steak from the thick end of the short loin containing a T-shaped bone and large piece of tenderloin (sometimes called a T-bone steak). Porterhouse steak is one of the most popular types of steaks.

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Today’s savvy consumer is health conscious and not seduced by something that simply tastes delicious. We want nutritious, too. Well, there is good news for beef lovers, because steaks are excellent sources of protein and iron. Iron is the major mineral found in steak, which contains between 10 to 20 g, depending on the cut. Vitamins B6 and B12 are also abundant in steak.

A note of caution, however: steaks are high in saturated fat (about 7.5 g of the total fat in three ounces of lean-cut steak, with 2.5 g being saturated fat) and those in the know say we should not eat red meat more than once a week.

A typical 85 g steak contains 30 to 35 g of protein, which provides nearly two thirds of daily protein needs for an average man. A serving of lean steak has 154 calories and steaks that have less fat are equally nutritious but with the added bonus of being healthier. For extra-lean steaks, choose cuts that have a fat content of 5 g or less and less than 95 mg of cholesterol. Fattier parts, such as sirloin or brisket, can have 10 to 20 g of saturated fat. Excess fat can be removed by blotting the steak with paper towels or draining the fat off.

How about the million rand question: Does a well-done steak provide the same nutrition as a rare steak? Tell the snooty chef, who throws up his hands in horror when you order yours well done, that when steaks are approximately the same weight, they provide the same nutrients.

{Short loin}

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FOOD EVOKES POWERFUL memories and emotions in us, and a thick, juicy steak ranks high on the list of good food memories. It could be the first romantic steak dinner you cooked for your beloved, the first time you had a succulent steak from the braai, or that first fine dining fillet mignon experience that made you feel so grown up and sophisticated.

Short ribs or rib eye steak is beefsteak from the rib section. Its marbling of fat makes it good for slow roasting and it’s also great for braaing. When cut into steaks, the rib eye is one of the most sought after, juiciest and expensive steaks on the market.

Life Lines

Emergency telephone numbers are vital life lines for people who need help, so avoid using these number for general or non-emergency calls.

10111 – Nationwide Emergency Response In an emergency, the 10111 number can be dialed from anywhere in South Africa for a callcentre operator to assist you and take all necessary particulars, such as the nature of the emergency, your location and any medical requirements. The operator assigns the call to a Flying Squad patrol vehicle, or the local police station, to attend the incident.

Emergency Connect (011) 37 55 911 – City of Johannesburg (012) 35 82 111 – City of Tswhane This number connects you to Johannesburg or Pretoria 24-hour emergency services relating to all life-threatening situations, including ambulances, fire engines and metro police.

HELPLINES AND SUPPORT GROUPS Adoption South Africa ............................................................................................(011) 640 6685 AIDS Helpline ..........................................................................................................0800 01 23 22 Alcohol Anonymous.................................................................................................0861 43 57 22 Arthritis Helpline ......................................................................................................0861 30 30 30 Attention Deficit and Hyperactivity Support Group of Southern Africa (ADHASA) ...(011) 888 7655 Autism South Africa ...............................................................................................(011) 484 9909 Bipolar Support Group .......................................................................................... (011) 485 2406 Bosom Buddies (breast-cancer support group) ......................................................0860 28 33 43 CANSA....................................................................................................................0800 22 66 22 Childline Crisis Line..................................................................................................0800 05 55 55 Deaf Federation of South Africa..............................................................................(011) 482 1610 Depression...............................................................................................................0800 56 75 67 Diabetes South Africa, Gauteng.......................................................................... (011) 792 9888/7 Disability Information Line.........................................................................................0860 55 77 66 Down Syndrome South Africa................................................................................. 0861 36 96 72 Drug Free Sport .....................................................................................................(021) 448 3888 Drugwise (national office).........................................................................................(011) 728 6668 Dystonia Association South Africa...........................................................................(011) 326 2112 Epilepsy South Africa, Gauteng/Johannesburg.......................................................(011) 816 2040 FAMSA (relationship counselling).............................................................................(011) 975 7106 Fertel Helpline (fertility and miscarriage).....................................................................072 104 8325 La Leche League (breastfeeding helpline)................................................................(012) 345 4898 LoveLife (advice on sexual health matters) ..............................................................0800 12 19 00 Mental Health Helpline............................................................................................(011) 262 6396 Multiple Sclerosis South Africa.................................................................................0860 45 67 22 Muscular Dystrophy Foundation of South Africa, Gauteng......................................(011) 472 9824 Narcotics Anonymous.............................................................................................(011) 485 5248 National Council Against Smoking..........................................................................(011) 720 3145 National Osteoporosis Foundation of South Africa...................................................0861 10 22 65 Poison Information Centre ......................................................................................(021) 689 5227 Post Natal Depression Support Association..............................................................082 882 0072 South African National Epilepsy League (SANEL)....................................................(011) 816 2040 South African Parkinson’s Disease Association.......................................................(011) 787 8792 South African Preemies Association (premature babies)...........................................0860 72 77 36 Society for Children and Adults with Autism............................................................(011) 726 2445 South African Alliance for Prevention of Substance Abuse......................................(011) 728 6668 Suicide Helpline...................................................................................................... 0800 56 75 67 The Fibromyalgia Support Network.......................................................................(011) 485 5848 Vaccine Helpline ................................................................................................. 0860 16 01 60