MY RACE Official Magazine for the Cape Town SPAR Women’s Challenge 2019
How you can be happier
The latest running gear and must have items for race day!
WITH LESS
GET RACE
Take on the challenge to clean up road running
A waterwise race and SPAR’s commitment to sustainability
IT GREEn
Tackling your fear, training your brain, taking the fuss out of complete nutrition and much more! the Cape Town SPAR Women’s Challenge forms part of the SPAR Women’s Challenge10km Grand Prix Series
20 12 LOOKING BACK ON THE 2018 RACE
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40 24
MY
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MY LIFESTYLE 26 28 34 36 40 44 50 54 58
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Letter from the Editor
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Letter from the
Questions
Marketing Director
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Frequently Asked 2019 Route Map
Messages from
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Our Media Partners
2018 Race
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Operation Smile:
Changing Lives
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A Sustainable Race
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Looking Back on the
Take up the #runclean
Challenge
Your Race Day Must Haves New Kids on the Block Upcoming Events Beyond the City Limits Nutrition Without the Fuss Living With Less Train Your Brain Embracing Fear The Best Headgear
Protection
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ASICS Redefines Racing 2019 • MY CAPE TOWN RACE MAGAZINE
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MY
Message from the
Run Clean. Re-Use & Re-Cycle. Save Water! When you run or walk Cape Town’s Most Beautiful Race!
Elsabe van Zyl
PS:
The Cape Town leg of the SPAR Women’s Grand Prix Road Race Series is the second of the year. Port Elizabeth was the first (4 May). Durban follows (23 June), then Tshwane (3 August), Pietermaritzburg (18 August) and Johannesburg will end the series (6 October). GOOD LUCK TO THE TOP ATHLETES WHO WILL TAKE PART IN ALL THE RACES!
H
ow quickly a year passes! It is indeed a pleasure to welcome ALL you beautiful women to another SPAR Women’s Challenge. This is the 27th year (aren’t we aging fabulously!) that the Cape Town leg of the SPAR Grand Prix series* is being hosted – this year in the Mother City. Yes, we are back at Green Point Common, the heart and soul of our Cape Town race! Whether you are running or walking the 10km, or doing the 5km for fun, I can assure you that 26 May will be a Sunday to remember. This year we are mindful that water is a precious commodity. Please use it sparingly and wisely. SPAR in the Western Cape is also putting their weight behind the war against plastic, which tends to land up in our oceans, and have teamed up with the V&A’s Two Oceans Aquarium with various initiatives. Our long time partners and race organisers, Western Province Athletics (WPA), have become the first athletic province to endorse Modern Athlete’s #runclean campaign. It goes without saying that we are proud to endorse this too, so please do your bit and don’t litter (see article on page 24). See you at the start on Sunday, 26 May. Once you have enjoyed running or walking the scenic route along the Seapoint Promenade, you will receive your beautiful race medal and goodie bag. We will then settle down for some fun at the prize-giving after the race. Three Tons of Fun are sure to end your day on a high note. And for one lucky winner R25 000 SPAR shopping vouchers are also up for grabs. Once again we will be putting smiles on the faces of less fortunate children. The chosen race charity, for the 10th year in a row, is Operation Smile South Africa. Your entry will help this non-profit organisation provide the amazing free reconstructive surgery to children born with cleft lips and/or cleft palates. Now it’s over to you. Enjoy the race!
Elsabe van Zyl - Felix,
Advertising Manager, SPAR Western Cape
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MY
Message from the E
xcitement for the 2019 Cape Town SPAR Women’s Challenge was almost palpable, as the billboards announcing this year’s slightly later race date, went up all over Cape Town and surrounds. We are back at the heart of the race, which was held for the first time in the Mother City 27 years ago.
Back to the Heart of the Cape Town SPAR Women’s Challenge
With less than 1000 runners, the Cape Town race followed the Durban race. What started as an initiative to get women of all ages, shapes and sizes together to enjoy a safe, timed 10km run or 5km fun run, has grown into the SPAR Women’s 10km Challenge Grand Prix series, which is becoming one of the most important athletics brands not only in South Africa but Africa. As it has grown in stature, with races throughout the country, it has achieved international status and is a now a major player in the development of women’s athletics in South Africa. Today, as it was 27 years ago, the atmosphere is still supportive of every one of the 20 000 women taking part. Whether you’re a top runner here to compete in the Grand Prix series, or just joining in with a group of friends for the 5km fun run, we want this to be an Colin Patterson
enjoyable, welcoming space for all. At SPAR women are very important to us. SPAR sponsors our national Netball team, and SPAR in the Western Cape now sponsors a schoolgirls’ hockey tournament, as well as ladies’ golf days. But today it’s all about the women of Cape Town and surrounds. We want everyone to leave the day with a smile on their faces, which is fitting, as the beneficiary for the race is Operation Smile South Africa. Over the years the race has benefitted many charities that support the welfare of our children, so close to the hearts of our mothers. I am privileged to have been part of the SPAR team that cheered on the wonderful women who entered our first Cape Town race. As I take up retirement, it is time to bid our loyal supporters farewell. I would like to thank the race organisers, Western Province Athletics, and their team of volunteers who do it for the love of running, who have been with us since day 1, as well as our media partners, Die Burger and Heart FM. A big hand also goes out to the SPAR marketing team. Ultimately this race is about each and every woman who participates. I encourage you to have fun and enjoy the day with your friends. I have enjoyed the journey with you,
Colin Patterson
Marketing Director, SPAR Western Cape 4
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MY
MESSAGE FROM
A Beautiful Race for a C Renee Redelinghuys
Beautiful City
all me biased, but I am convinced that Cape Town is THE most beautiful city in the world. I could bore you with the usual references to the scenic beauty, iconic landmarks or the pristine beaches, but what I really want to focus on is our people. Cape Town is a cultural melting pot with such a diverse demographic; not only from an ethnic or cultural perspective, but the contrasts in personalities, interests, tastes, sense of humour, tolerance, political affinity and the likes. But what makes us unique, is the way in which we all come together for a cause, and the SPAR Women’s Challenge is no different. Not only does this event celebrate Cape Town’s magnificence, but it celebrates the juxtaposition of diversity and unity, as women of all shapes, sizes, races and religions come together for a unified cause. I consider myself really lucky as Managing Director of Cape Town’s biggest radio station. I have a bird’s eye view of what happens in our beautiful city, not only the good, but the bad too. With the recent water crisis threatening our very existence as we know it, our beloved city was under threat and we were preparing for the worst. The tourism sector suffered immensely under this cloud of doubt and we weren’t sure how we were going to get out of it. Events were under pressure, both locally and globally. But Cape Town stood together and made a plan! This year’s the SPAR Woman’s Challenge is its most sustainable one yet and HEART FM is proud to continue its partnership as the official media partner to a brand with such conviction. Water-wise measures have been put in place and innovative solutions have been implemented to this end. Organisers have ensured our beautiful city remains unscathed after this world-class race. Radio is still the most powerful medium in South Africa and our station is committed to being a platform for communities to make a difference, an agent of change. We encourage participants to do the same. Respect the environment and be water-wise.
Renee Redelinghuys
Heart FM Managing Director 6
2019 • MY CAPE TOWN RACE MAGAZINE
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RACE
DAY IS THERE WATER ALONG THE ROUTE?
Please note that due to the drought in the Western Cape, there will be far fewer water points than usual. We are encouraging all ladies to bring their own water along with them.
Are there toilets?
Toilets are stationed at the start and finish but try to go to the little girls' room before leaving home too.
Do I need to wear my race numbers?
Yes, two numbers for the 10km, one on the front and the other on the back. One number for the 5km must be worn on the front. A disposable timing chip will be used for the 10km only (as only the 10km race is timed), which is attached to your FRONT race number. Be sure to wear the race 8
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number with the tear off strip on the front of your shirt and not the back. Please do not use any other timing chip, as it may interfere with this system. No chip means that your time will not be recorded. Wear your official SPAR t-shirt or (if you must) your club colours.
PUBLISHER Free Radical Media info@freeradicalmedia.co.za
MY RACE
EDITOR Elsabé van Zyl Advertising Manager, SPAR Western Cape MANAGING EDITOR Nicola Profir editor@freeradicalmedia.co.za
Will there be a place where my valuables can be kept safe while I am enjoying the race? Yes, absolutely! Our official storage partner is SpaceBox – the secure, simple and easy-touse solution. On race day you can pack all your valuables into SpaceBoxes. These boxes will be kept in a secure, tamper-free and weatherproof location. Once you have your medal snugly around your neck, you can collect your wellguarded box. Simple, isn’t it?
Runners can pre-register for SpaceBox’s free storage service online, following a few simple steps: 1. Go to www.spacebox.co.za. 2. Click on “Get Started”. 3. Register and reserve a SpaceBox (ignore address information). 4. Don’t forget to use your promo code SWCWC2019. 5. Look for the SpaceBox branded area on race day.
DESIGN & LAYOUT Aneska Meintjes +27 82 851 1441 aneska@freeradicalmedia.co.za IMAGES © iStockphoto.com, 123RF, Official SPAR Photographer: Reg Caldecott
Where and when does the prize-giving start?
The prize-giving will take place on the expansive grass area on Green Point Common. The prizegiving starts at 09:30 and the live entertainment will commence at 10:00 followed by the lucky draws. Remember: only those who stay for the prize-giving will be eligible for the lucky draws.
Am I eligible for category prizes?
The start of both 10km and 5km is at the corner of Beach & Haul Roads. The finish is on Green Point Common.
Can I bring my baby stroller along?
By all means. Participants with prams, strollers and small children will only be allowed on the 5km route and participate at their own risk. We need to stress though that you should position yourself right at the back – for the safety of thousands of women running the race, but mostly because we care about the safety of you and your baby. SPAR accepts no liability for any accidents due to negligence. Please note pets are not permitted.
How long will I take to complete the 10 km race?
If you are a very fast, fit runner, you’ll be done in just over 30 minutes! If you are not (which places you with thousands of other women) you should be able to complete the race in around 90 minutes.
Will there be something to eat after the race?
Food and refreshments will be on sale at the finish. Halaal will be catered for by certain vendors.
CONTRIBUTORS Colin Patterson, Elsabe van Zyl, Renee de Vincenzo, Anne Taylor, Nicola Profir, Elaine Pienaar, Operation Smile, Kerstin Waddell, ASICS, Redlip Communications, Futurelife, Heart FM, Freebees PR, GC Communications, Yolandi de Wet PR My Cape Town Race Magazine is published annually by Free Radical Media. My Cape Town Race is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. My Cape Town Race is not responsible for any unsolicited submissions.
Only the 10km run category winners are eligible for cash prizes as follows: top ten runners in the Open, top eight in the 14 – 19, top three in the 40 – 49, 50 – 59, 60 – 69 and the 70+ categories. The winner of the 5km will receive a trophy and a SPAR voucher. It’s worth putting your race number in the box provided – there are great lucky draw prizes up for grabs including a bumper R25 000 worth of groceries. Men and children under the age of 14 years are not eligible for any prizes.
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.
How do I show off my time? Where do I hit the road?
ADVERTSING SALES info@freeradicalmedia.co.za
10km participants will receive a SMS directly after the race with their provisional time and position. Printed results for the 10km will also appear a week after race day in a special race supplement in Die Burger.
No liability is accepted by Free Radical Media, the publisher, SPAR nor the authors for any information contained herein. Neither My Cape Town 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 Cape Town Race.
Who benefits from the race?
Once again the race charity is Operation Smile, so you will be helping a child smile again after lifechanging surgery. Now it’s over to you: come along and enjoy the race with thousands of other women!
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.
Is there free transport for the race?
MyCiti Bus Services are offering FREE transport to everyone who is participating in our race! The buses will depart from the Civic Centre from 6am – 11am at 15 minute intervals. There will be one stop at Thibault Square and the last stop will be at Green Point.
Where should I park?
Parking will be available to our participants around Cape Town Stadium in the P1, P2, P3 and P9 parking areas (refer to our race route map on the next page to see where they are located). Participants can also park in the Waterfront as well as in the parking areas along Somerset Road. There will be no parking available in Beach Road. Please keep in mind roads will be closed as of 06h00 and all motorists are also advised that Vlei Road will be closed. 2019 • MY CAPE TOWN RACE MAGAZINE
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Is the proud publisher of this publication
MY RACE
2019 Route Map BRING YOUR OWN
Water BOTTLE!
As part of our commitment to hosting a sustainable race, SPAR urges runners to bring their own water bottles that can be filled up at Tap Feeding Stations that will be set up around the venue and on the race route. JOIN US IN MAKING OUR RACE SUSTAINABLE AND WATER WISE AND TAKE UP THE CHALLENGE TO #RUNCLEAN!
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10km Route 5km Route 2019 • MY CAPE TOWN RACE MAGAZINE
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What a Beautiful,
Sustainable Race it was!
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We resolved to make 2018 our most sustainable race yet, and thanks to the help of the ladies who wove their way through the streets of Cape Town last year, we far exceeded all expectations. Not only was it sustainable, but it was also our most beautiful race yet. 21 000 ladies of Cape Town came together to support Operation Smile, SPAR and each other and the day will be cherished in the hearts of many for years to come. Here’s a look back if you missed the excitement.
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MY RACE
We’re still part of the water wise movement! This year we are challenging our participants to #RunClean and to keep our race as sustainable as possible. Check out our articles on the Run Clean Challenge and how SPAR is contributing to sustainability and learn about how you can take green habits beyond the finish line!
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Braving the World
Together Children like Noemia possess a special form of bravery. It’s a courage that can often be concealed by shyness and vulnerability. This courage endures teasing and mockery with a sense of dignity that many struggle with when faced with adversity.
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By: Sean Robson
MY RACE
Mothers like Bendita also have their own form of bravery, an instinctive need to protect their child no matter what the future holds
T
his is what allows a 10-year-old girl to let go of her mother’s hand and walk into an operating room. Noemia was born outside of the city of Quelimane in Mozambique. Her mother, Bendita, and her father, who are subsistence farmers, were heartbroken when their daughter was born with a cleft lip, a condition that didn’t affect their four other children. For 10 years, Bendita never knew that surgery was an option and lived each day believing that she was helpless to do anything. “I only heard about this mission when the headmaster at Noemia’s school told me about it,” she said. Mothers like Bendita also have their own form of bravery, an instinctive need to protect their child no matter what the future holds. This need is relentless and lasts a lifetime. As soon as Bendita learned about the mission, she didn’t hesitate to make the two-hour trip with Noemia on the back of a neighbour’s bicycle to reach the Operation Smile team. During the screening process, Noemia was encouraged to play with the other children at the mission. She was nervous at first, but the more she engaged, the less reserved she became. As Noemia played, Bendita found time to connect 2019 • MY CAPE TOWN RACE MAGAZINE
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Bendita said that she’s thankful for what Operation Smile and its medical volunteers have done for her daughter.
Operation Smile
with the other parents. “When I saw all of these parents, it helped to see I wasn’t the only one,” she said. Bendita is a cheerful and kind woman who is quick to smile and ready to laugh, but when asked about what life has been like for her daughter, her disposition changes. “I feel very bad because Noemia is being laughed at,” said Bendita through an upwelling of emotion. “I have nothing else to say.” After Noemia received a comprehensive health evaluation, she was deemed healthy enough for surgery and placed on the mission schedule. When the time came for her operation, 18
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both Noemia’s and her mother’s bravery were tested as she was taken into the operating room. But Bendita’s confidence did not falter. “I am not scared because I am sure Noemia will be fine,” she said. Her daughter’s successful cleft lip surgery affirmed Bendita’s faith in Operation Smile’s medical volunteers. Two days after Noemia’s operation, Bendita was glowing with joy over her daughter’s new smile. “I was very, very happy when I saw Noemia,” she said. “The people laughing at her will now be laughing with her.” Noemia enjoys school and has developed a love for writing. Bendita hopes that her daughter will continue to study and one day become a teacher. Bendita said that she’s thankful for what Operation Smile and its medical volunteers have done for her daughter. She added that she’s grateful to the headmaster for letting her know about the possibility of safe surgery. As a parent who has first-hand experience of the care that Operation Smile provides, Bendita offers this message for all of the mothers whose children are living with cleft conditions: “Be patient, because when the time comes, they will be treated as Noemia was.”
Cleft lip and cleft palate are more common than most people realise, affecting 1 in every 500700 births. Operation Smile is a global organisation that has made it their mission to help disadvantaged children born with cleft lip. While cleft lip and palate are best treated early, many families don’t have that option due to financial reasons, lack of qualified staff and other factors. The amazing people of Operation Smile, with their limitless energy, motivation and drive, have dedicated themselves to helping these families so they can go on to live healthy and happy lives. Noemia is only one of thousands more stories and lives that have been touched since Operation Smile came to South Africa in 2006. Did you know that it only costs around R5500 to help a child with cleft lip? The surgery is completed in as little as 45 minutes and this short time will change their lives forever. If you would like to get involved or find out more about OSSA, visit our website on southafrica. operationsmile.org.
MY RACE
Cape Town has not forgotten she still needs to be a water warrior and environmentally friendly.
We’re Still Keeping it
Green! 20
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The SPAR Women’s Challenge is all about women. Without labels or unnecessary boxing, women are known for their empathetic approach to each other – and life in general. We care about what’s going on ‘out there’ in our environment. We care about a viable future for our children on this planet. Cape Town has recently come out of the worst drought in decades. Even though the water crisis has ended, recent news reported that Capetonians are using as many as 40 million litres less water a day than they are allowed. This suggests that the fear of a ‘Day Zero’, without a drop coming out of a tap, is etched in our psyche. Experts have it that we now understand the real value of water. We are sticking to our water-saving behaviour at this year’s SPAR Challenge and keeping it green, because it is the right thing to do.
MY RACE
Show off your latest water bottle! We will have watering tables on the route, but encourage entrants to supplement supplies and bring along their own water bottles.
BE WATER WISE – REDUCE – REUSE – RECYCLE – DO NOT LITTER 2019 • MY CAPE TOWN RACE MAGAZINE
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Caring for the environment! saving the planet one plastic bag at a time: In an effort to cut down on the serious plastic shopping bag problem endemic to the entire planet, but especially to places close to rivers and the sea, SPAR Western Cape have actively realigned themselves in the fight to reduce and eventually stop the sale of plastic shopping bags. They have actively aligned themselves with the Waterfront’s Two Oceans Aquarium in seeking alternative solutions to the problem of plastic. Advertising manager for SPAR Western Cape, Elsabe van Zyl-Felix says: “As one of SA’s leading retailers, we have a huge role to play in changing the culture around the use of plastic in store. It’s no longer a question of if we should add our voice to the global commitment to reduce, reuse and recycle – but how.”
#ReThinkTheBag This campaign, run in SPAR stores throughout the Western Cape, aims to educate and encourage customers to do just this by:
1.
Bringing your own bag.
2.
Purchasing a paper bag.
3.
Purchasing a re-usable material shopper.
4.
Carrying groceries to your car and packing them into your boot.
5.
Only as a last option, buying a plastic bag, which you need to use and recycle responsibly.
On Sunday, 26 May at the SPAR women’s road race in Cape Town, please consider the environment by taking action. Here are some ways that you can assist us:
1.
Please do not litter. Don’t just drop your water sachet in the road or on the pavement. Dispose of your water sachets and any other waste in the bins provided.
2.
Carry your own water if you can.
3.
Be the example. Encourage others to do the same.
We at SPAR ask all the wonderful women entering this race to get behind us and support our efforts to care for and preserve our environment. Each and every small gesture adds up to a resounding whole.
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We Challenge you to
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Modern Athlete magazine is calling on all runners, race organisers, athletic provinces and race sponsors to join the #runclean campaign, because they feel very strongly about the litter problem in road running. It’s time to clean up our running act!
What YOU can do to #runclean M
odern Athlete have made it their mission to promote a cleaner sport and try to eradicate the litter problem in our races, by continually reminding runners to think before they throw. That’s because they believe that every piece of plastic not dumped on the road is a step in the right direction, which will not only lead to less litter on the roads, but in the long run to less waste being produced by this sport, much of which potentially ends up in the sensitive environment or the oceans, especially if the wind is blowing during a race.
The Pledge to #runclean! Besides individual runners, several running events have already officially signed up with the campaign, pledging to promote #runclean. Western Province Athletics (WPA) has recently become the first athletic province to officially endorse the #runclean campaign, and has asked all races in the province to add the #runclean logo to their entry forms, and work with the province to improve their litter management plans. A number of races have already officially signed up to the campaign, including the Cape Town SPAR Women’s Challenge.
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Limit waste: Many runners go for long training runs without carrying any water, but suddenly in a race they cannot get through 3km without water. You don’t need to drink so much water when running, especially in shorter distances. So often runners take more than one sachet and toss one or more unused or only use half the water in the sachets before throwing them away. That not only wastes precious water, but also means more waste lying in the road. An even better idea: Carry your own water in a hydration backpack or water bottle belt, so that you don’t need to use the sachets. Some runners say it weighs them down, and thus slows them down, but trail runners seem able to run quite comfortably and quickly while carrying water, so surely road runners can also do so.
03
Use the bin: When you do use the sachets, don’t drop them (or other refuse) in the road – always look for a bin. Come on, moving a few metres towards a bin really won’t cost you that much time.
04
Or carry it with you: In fact, you don’t even need to throw the sachets away. You could carry your rubbish till you can throw it away, even if that is at the finish. Just stick the empty plastic sachets in a pocket, or in the waistband of your shorts, because carrying a few pieces of ultralightweight plastic simply will not weigh you down that much!
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Handy hint: If your running kit does not have one, make your own pocket by sewing on your front provincial licence number with the upper edge left loose, to form a pocket in which you can carry rubbish to the next bin or the finish.
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Beware the wind: On windy days, make doubly sure your litter is well disposed of in bins or rubbish bags so that it doesn’t get blown away, thus making it even less likely that it all will be picked up by the clean-up crew.
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Spread awareness, not litter: If you see fellow runners littering, try to diplomatically suggest a cleaner attitude going forwards, but avoid getting into a confrontation. Make a point of being a cleaner runner by promoting a no littering rule, not only in your own behaviour, but also in your social media comments and interaction with fellow runners. Include #runclean in your social media posts. 2019 • MY CAPE TOWN RACE MAGAZINE
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MY LIFESTYLE
750ml, R8.49 aQuellé Still N atural Spring Water
BE Race Ready Everything not to forget, and those nice to haves for race day!
Sun Protection
Sunumbra Classic Sun Screen SPF30, R299
Nutrition First Stay Hydrated FUTURELIFE® Smart food™ 500g, R38.99
Gear Up
ASICS Cropped Tights, R900
ASICS Core Backpack, R550
ASICS Essential Cap, R250 ASICS Loose Strappy Tank, R500 ASICS Packable Jacket, R1300
ASICS GelCumulus 20 Running Shoe, R2100 26
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ASICS GelExcite 6 Running Shoe, R1200
MY LIFESTYLE
Give Yourself a Boost
#RunClean
Keep it Fresh Dr Hauschka Sage Mint Deodorant, R296
Hygenix Touch Body Hygiene Wipes 40’s, R39.99
TheraVine Daily Defence Finishing Mist, R285
FINO Soothe
WOMAN,
R69.95
Skin Soothers
BRITA Fill&Go Active Water Bottle, R299.95
SOiL Revive Remedy Roller, R40
Wintergreen Ice Spray, R55
Rest & Recover Westlab Reviving Epsom Salt, R99.95
Wintergreen Anti-Chafe Cream, R45 per 75ml tube & R100 per 500ml tub
Please note that the prices shown IN this article reflect the recommended retail selling price and that costs may differ from retailer to retailer. 2019 • MY CAPE TOWN RACE MAGAZINE
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New Kids
on the Block
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The restaurant industry in Cape Town is an ever changing landscape shaped by innovation, international influence, the city’s natural landscape and the benefit of an endless list of local ingredients. It is within this landscape that we find new eateries pioneering the latest trends and lifting cuisine and hospitality to something beyond what the traditional establishments have offered before. We’ve picked five must try’s.
MY LIFESTYLE
Downtown Heights at Fyn With its enviable rooftop position and polished aesthetic, FYN is the realisation of a decades-long dream; Peter Tempelhoff’s answer to gourmands’ insatiable search for the epitome of culinary je ne sais quoi. But people will certainly want to define it. Fine dining aficionados who think they’ve seen it all may think again after visiting this landmark Cape Town establishment. Tempelhoff has enlisted two of the best operators in the business as his partners. Running the show are Executive Chef, Ashley Moss (Tempelhoff’s former Head Chef at Greenhouse) and General Manager, Jennifer Hugé (former La Colombe General Manager). Together with Tempelhoff and a team of passionate caring staff, they’re wired to exceed the expectations of every diner. Expect a completely different kind of fine dining experience though, where the lines between kitchen and restaurant are blurred. Chefs stand shoulder to shoulder in the generously proportioned, immaculately designed open-plan kitchen, providing diners – particularly those fortunate enough to be seated at the kitchen counter – with the opportunity to immerse themselves in the culinary production unfolding in front of them. What’s more, in addition to the world-class cuisine and bespoke interior design by Studio A, FYN - the Afrikaans word for fine (“I also like to think of it as the better half of the word Fynbos,” says Peter), showcases unrivalled views of Lion’s Head and Table Mountain from its rooftop position.
Tempelhoff says FYN is an urban restaurant for people who don’t have a lot of time, offering “a menu with as much flavour and texture in a shortened version as you would expect in a long tasting menu,” served in the Japanese kaiseki tradition.
a handful of ingredients working in perfect harmony together, in this case; squid, garlic, fig and samphire. A truly awesome expression of some of South Africa’s amazing ingredients,” says Tempelhoff. Another recent addition to the menu, the ‘Black truffle chawanmushi’ adds a great balance of comfort and luxury to the kaiseki starter tray. Savoury egg custard is cooked to order, then injected with a decadent truffle cream and topped with fresh truffle shavings. FYN is located on the 5th Floor, Speaker’s Corner building, 37 Parliament Street, Cape Town. For reservations and more information, visit www.fynrestaurant.com.
With the Tempelhoff and Moss’ desire to continuously push the bar, diners can expect new menu items to be added almost weekly to the already exceptional menu. With dishes such as ‘Crispy duck with bbq eel, parsley root, bride aubergine in miso’ diners can expect the unexpected – seasonal ingredients expertly combined to produce unique and delicious flavours. “The ‘Squid Ramen’ is the kind of dish that we knew was going to become a classic after the first bite. It’s an uncomplicated dish that relies on
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Impact at Incognito Constantia’s newest bar and events venue, Incognito, opened at The Alphen Boutique Hotel, adding a sleek sophistication to the luxurious property’s historic class. Incognito is housed in a striking steel and glass structure, which provides a stylish contrast to the historic beauty of The Alphen’s gardens and the Manor and Mill Houses. The acoustically engineered design makes Incognito an ideal location for any occasion whilst a curated cocktail and small bites menu caters for after-work drinks, intimate gettogethers and exclusive events. Incognito’s refined mix of food, drink and design add allure to any affair. The space is striking and contemporary, with a unique personality. Incognito sought out the finest examples of every element – from the décor to the food
– to make the Incognito experience unique. Incognito is the perfect spot to enjoy an aperitif before heading over to dinner at Blanko or la Belle – or sample a delightful offering from the in-house menu. It’s also the ideal eventing space for any special occasion that requires a touch of the unexpected. Visit, incognitobar.co.za for more information, call + 27 21 795 6300 or email info@incognitobar.co.za.
Afro-Caribbean Vibes at Kwéyòl Caribbean model Mala Bryan is turning up the island vibe in Cape Town with the opening of Kwéyòl Restaurant and Bar. A melting pot of Creole flavours, this new Afro-Caribbean eatery is situated in a tropical jungle at Botanik Social House. Kwéyòl means Creole in the local language and is inspired by Mala’s childhood memories growing up on the island of St Lucia. Here, guests can wind down island-style in colourful nooks to the upbeat sounds of reggae and calypso music while sipping on signature tropical cocktails and virgin fruit punches from the bar. There are lots of Caribbean specialities on offer such as stewed lamb, beef and oxtail, the occasional curried goat, jerk chicken and grilled pork with Mala’s special Caribbean sauce. Seafood options include grilled 30
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prawns and Creole fish with a tomatobased sauce. The side dishes are a feast of Island Girl’s rice and beans, steamed cabbage and carrots, red bean stew, fried green bananas, and Tostones – twice fried plantains. For dessert there is rum & raisin ice cream, famous Key lime pie, banana flambé and mango sorbet. Vegans and vegetarians are spoilt for choice with curried chickpeas, curried soya chunks, and Ital stew – a Rastafarian dish of okra, peas, butternut, carrots and plantains. Kwéyòl Restaurant and Bar is situated at 54 Queen Victoria Street, and is open from Mondays to Saturdays from 17h00 for after work drinks and 18h30 for dinner. The kitchen stays open till late. For bookings call +27 21 424 5306. For news on live music gigs, follow @ KweyolCapeTown on Instagram and Facebook.
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and sky to the iconic Lions Head and Twelve Apostles mountains, the view at Chinchilla is one to bring you truly memorable moments. A playfully casual yet elegant interior seamlessly combines beach with boho-chic, inviting you to unwind, relax and chill out. Allow yourself to get lost in the vibe, the view and the location. Chinchilla is an exclusive rooftop venue and the first of its kind located in the heart of Camps Bay. It doesn’t get as unique and exclusive as this. Contact Chinchilla Rooftop Café and Bar on +27 21 286 5075 or reservations@chinchillarooftopbar.co.za. For information and to see upcoming events, visit chinchillarooftop.co.za.
Laid Back Style at Chinchilla Chinchilla is all about relaxing on comfortable sofas, enjoying delicious café style fare, sipping on world-class cocktails, losing yourself to the rhythm of the music and soaking up the sublime views. Imagine chilling out on one of Chinchilla’s comfortable sofas, overlooking the sweeping views of the Atlantic Ocean and Table Mountain, listening to Chinchilla’s grooves, sipping on cocktails, and nibbling on your cafestyle favourites. Now that’s a Chinchilla moment. Aimed at the refined patron, Chinchilla is bringing forward café chic 32
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in the form of food, cocktails, music, art and vibe. A menu featuring café classics has been expertly tailored to Chinchilla’s unique location, whilst world-class cocktails are created by in-house mixologists. Savour more than just the ambiance with an array of both café-style classic and contemporary dishes. Chic, bistro-style bites have been created to suit Chinchilla’s unique location. Expect light meals, sandwiches and fresh favourites. Sip on a selection of signature cocktails created by Chinchilla’s own mixologists. From an endless vista of ocean
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Beach-side Decadence at The Bungalow Cotton and Ice. Sand and sequins. Beautiful, bronzed and a little bit blasphemous – it’s the Bungalow. Take balmy, add a splash of bubbly, stir in a breezy blonde, pop in an oyster and it’s the Bungalow. Bungalicious, if you will. Get up close and personal with the Atlantic Ocean and then let nothing come between you. Not a road, not a building – not even a tacky branded pool umbrella. Nothing but big beautiful blue and you at The Bungalow. Glen Country Club, 3 Victoria Road Clifton is the address that is as far away from Camps Bay as Namos is from Corfu. This elegant, carefree location oozes a post siesta glow. Here barefoot is the new Louboutin as the sun drowns itself in a pink puddle most nights. Cool down that all over body blush by sipping a deliciously icy cocktail with an unpronounceable name. Wink and clink your way across the deck and take your table at the very edge of the continent. To envisage the décor, imagine Donna Karan marooned on an island with nothing but a chandelier and an axe. Baroque clashes with the Mediterranean and the bleach blonde exterior gives way to bare-skin opulence within. Curl up on a cushioned bench with your ex or flaunt your latest on the sun dappled deck. Contact The Bungalow on 021 438 2018 or reservations@ thebungalow.co.za. To find out more and to keep up with the latest Bungalow events, visit www.thebungalow.co.za.
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What’s
Must attend events that will have you celebrating everything we love most about living in the Cape!
Knysna Oyster Festival
Father’s Day in the Nuy Valley Nuy Wineries new tasting room and restaurant, On the Hill, wants to celebrate all fathers this Father’s Day with a scrumptious lunch and a complimentary bottle of Nuy Mini Rooi Muskadel! The whole family can enjoy a leisurely three course lunch on 18 June 2017 at Nuy On the Hill, situated on the hill at the Nuy Valley turn off on the R60 between Worcester and Robertson. The traditional three coarse meals will be prepared by our well known chef and Nuy On the Hill restaurant co-owner, Wilna van der Westhuizen. For bookings or more information contact us at 023 347 0272 or onthehill@nuywinery.co.za.
Hermanus FynArts 2019
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It’s that time of year again – time to head to the coast for South Africa’s premium sport and lifestyle event, which once again offers a programme of unique events for sport lovers, families and adventurers, with an abundance activities spread over ten days. Come and experience the good life, with sports events galore, and oysters on the side! There will be no shortage of fun, and a chance to experience one of the most beautiful, scenic areas in the country. The 2019 Knynsa Oyster Festival takes place from 21 to 30 June 2019. For more information and tickets, visit www.knysnaoysterfestival.co.za.
Wacky Wine Weekend The famed Wacky Wine Weekend takes place from 7 – 9 June 2019. This well-established event attracts wine connoisseurs, novices, families and friends alike from across the country. 2019 marks Wacky Wine Weekend’s 16th anniversary and the offering this year includes produce from over thirty wineries and tourism establishments in the Ashton, Bonnievale, McGregor and Robertson region. Over the course of Wacky Wine Weekend, award-winning wines can be savoured through tours, pairings and interactive tastings by exceptional winemakers. Live music, food stalls with hearty country cuisine and fun activities for children complete the well-rounded entertainment experience. Tickets available from Howler at R200 per person for a weekend pass. For more info, visit www.wackywineweekend.com.
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Hermanus FynArts 2019
National Arts Festival
Book now for eleven stimulating days that bring together an eclectic mix of arts, intellectual stimulation, great wine and fine dining in a fusion of arts festival and winter school. From 7 to 17 June, celebrate the South African arts and artists in an exciting line-up of visual and performing arts, that will include comedy with Alan Committie, theatre with Pieter Dirk Uys, ballet from Cape Town City Ballet, music by Karen Zoid, ceramic and fibre art, a children’s programme and much more. Tickets are available from Webtickets. For more information, visit hermanusfynarts.co.za, sign up for the FynArts newsletter, or follow the event on Facebook and Twitter @hermanusfynarts.
The 45th National Arts Festival takes place in Makhanda (formerly Grahamstown) from 27 June to 7 July 2019. Arts and entertainment lovers will again be spoilt for choice as the festival puts on a massive programme of theatre, dance, music, visual and performance art, comedy, children’s theatre and more. Among the big names at this year’s festival is Irish comedian Dylan Moran, SA’s own Drakensberg Boys Choir, compelling new work from the Standard Bank Young Artists and Brett Bailey’s exciting new work; Samson. Expect live performances by Springbok Nude Girls, Mafikizolo, Freshlyground, Samthing Soweto and more. Soak up the sounds of the Standard Bank Jazz Festival, the exciting Creativate Festival – where tech and art collide – and enjoy the international and local buskers as well as the crafts and goodies for sale at the Standard Bank Village Green. For more information, visit www.nationalartsfestival.co.za.
An Epicurean Experience At Blanko Monthly Supper Club Blanko boasts a vibrant “all day” atmosphere, where locals can eat and drink to their hearts’ content in a series of beautifully designed spaces within a heritage location. Blanko restaurant, located at The Alphen Hotel, hosts a monthly paired Supper Club evening and invites diners to combine a delicious dinner with the selected drink of the month. Held on the last Thursday of every month, diners can enjoy a delicious three-course meal each dish paired with the finest local wines. Commencing at 18h30 for 19h00 and at a cost of R395 per person patrons are introduced to seasonal fare coupled with the best cultivars the Cape Winelands has to offer. For more information, visit www.alphen.co.za.
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Beyond the
City Limits Cape Town is a mecca for travellers and foodies and is renowned for its world-class hospitality and dining spots. But if you’re looking to take a drive and experience something different, you’ll find that interesting and quirky hidden gems lie beyond the city centre.
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Ta Mala’s Cottage Prince Albert Feeling the urge to break away from the frantic, cramped city to a place of peace and wide open spaces and spectacular views? Would you prefer your breakaway with a side of luxury? Then, Ta Mala’s Cottage in Prince Albert is definitely for you. Offering everything you need to really feel as though you have broken away from everyday life – from beautiful sunsets and great food to hiking cycling and birding – Ta Mala’s guesthouse is the ultimate Cape haven. Ta Mala’s Cottage was designed with a clear understanding of the needs of both business and pleasure travellers and is situated in the picturesque village of Prince Albert only one block from the town centre. The main cottage was built in 1860 and with its wooden floors, bamboo ceilings and thick walls, it forms part of the rich history of the Great Karoo. Hosts, Dewald and Erika van Zyl, took great care in restoring this charming cottage with its many interesting features. The main building consists of two self-catering cottages, Aloe and Windpomp. Both units have their own private entrance and facilities but could easily be joined by opening up an interlinking door if needed for larger families. The third cottage, Meerkat, dates back almost 200 years. This little gem is an original ‘brakdak’ with all the charming, historical features known to this true Karoo-style architecture. For information, or to make a booking, visit www.tamalascottage.co.za or call 082 415 6867. 2019 • MY CAPE TOWN RACE MAGAZINE
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Silwerkaroo Gastehuis Beaufort West A tired, stressed soul will find refuge at this farm where people of all ages and walks of life can unwind and enjoy the famed tranquillity of the Karoo in one of the oldest farmsteads in the area. Silwerkaroo Gastehuis prides itself on boasting an escape from the hustle and bustle of everyday city life. This is the place to unwind, experience inner peace and recharge your inspiration for life. Set in the vast, inspiring Karoo landscape, the self-catering cottage is completely private and is part of one of the oldest farmsteads in the Karoo. The vintage appearance of the cottage, built in the typical Karoo style, belies the well-appointed and tastefully decorated interior. Experience the boundless canvas of the Karoo sky, drink in the healing silence and smell the distinctive scent of the endemic shrubs. Watch out for small game and bountiful bird life,
take long walks and toast the breathtaking sight of a glorious sunset. The boutique cottage can accommodate up to six guests, and consists of three bedrooms, one bathroom, and an open-plan kitchen, dining and living area. The first and second bedrooms each contain a double bed, and the third bedroom contains two single beds. The bathroom contains a bath and a shower. The kitchen is well-equipped for self-catering, and the dining area features a 6-seater wooden dining table and chairs. For information, or to make a booking, call 082 974 0643 or visit the Silwerkaroo Gastehuis Facebook page.
Lizette’s Kitchen Hermanus The stunning Western Cape landscape finds its perfect match in Asian flavours at Lizette’s Kitchen in Hermanus. Lizette’s Kitchen is located in a beautiful heritage farmhouse that dates back to before the 1900’s. After years of neglect the building has been lovingly restored and converted into a restaurant and bar. With a contemporary feel where the old meets the new, the restaurant’s ambience is enhanced by original Oregon floors and exposed timber beams coupled with two cosy fire areas. The restaurant’s west facing scenic view of the mountains from the outside deck offers beautiful sunsets on summer evenings making it the perfect place for afternoon sundowners and relaxed dinners. Comprised of several dining areas and a lounge bar within the main building, Lizette’s lends itself as a great 38
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location for events, private functions and family parties. With onsite parking facilities, enclosed outside seating and kiddies play area, coupled with a 150m stoep and decking area you can enjoy the venue any time of the year – with sunny days enjoyed under the shade of the trees in the garden or cosy winter days next to the fire. For the menu, chef and owner, Lizette, focuses on drawing out delectable flavours from the freshest produce. Having spent eight years working in Vietnam, there is a strong Asian influence on her menu, in addition to North African and Mediterranean inspired dishes. For information, or to make a booking, visit www.lizetteskitchen.com or call 028 314 0308.
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Complete
Nutrition
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We live in a dynamic world – where everything around us is constantly changing. There has been a massive shift towards making more healthful choices. Individuals are now making food choices that are more nutritious to positively influence their health and wellbeing. Industries have also jumped onto the health bandwagon, with so many options out there, foods are now produced with the consumer in mind. That’s why it’s important for us to know what complete nutrition means to make sure we are making the best, healthiest choices for ourselves and our family. Let’s take a closer look. Article Courtesy of FUTURELIFE | Written by: Elizda Hanekom
CHOICES, CHOICES AND MORE CHOICES Did you know that an average person makes a ridiculous 35,000 choices every single day? You read right, 35, 000 choices. Assuming that sleep accounts for about seven hours per day and thus is blissfully choice-free, we make about 2,000 decisions every hour or a shocking one decision every two seconds. Researchers have estimated that we make 226.7 food decisions each day and as your level of responsibility rises, so does the multitude of choices you have to make. But food choices shouldn’t be difficult and once you understand complete nutrition it will hopefully make your choices that much easier.
1. All about carbohydrates Carbohydrates are one of the food groups that are often overlooked and yet they play such an important role in our body. Carbohydrates are our bodies’ main energy source meaning we need to eat these for vitality and productivity. What’s important here is the type of carbohydrates we are choosing. We need to try avoid refined, high sugar options and instead have high fibre options, these will keep us fuller for longer and help keep our digestive systems healthy. This is easy to do – instead of white options choose brown – whole-wheat is even better. We also want to choose low GI carbohydrates, these give us slow sustained energy levels and keep us fuller for a longer period – yay, double the benefits! Look out for the low GI claim on products.
2. What about protein? Protein is important to repair and replenish our muscles. They transport substances in our bodies and help our immune systems. Ever heard of something called amino acids? Amino acids are the building blocks of proteins, they are vital for a variety of functions such as protein synthesis, tissue repair and nutrient absorption. There are 20 different amino acids and these are classified as non-essential (our bodies can make these) and essential (our bodies do not make these, therefore we need to obtain these from our diet).
3. Healthy fats Healthy fats play an important role in brain health, they also keep our hair, skin and nails looking fabulous and help to absorb fat-soluble vitamins. Essential fatty acids also known as omega-3 and omega-6 need to be obtained from our diet, these fatty acids play important roles in many processes in the body including our inflammatory responses and regulating blood pressure. They also help with the prevention of diseases such as diabetes and certain types of cancers.
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4. Vitamins and minerals for the win Vitamins and minerals play hundreds of key roles in our bodies. They help keep our bones healthy and strong, heal wounds and boost our immune system. They also convert food into energy and repair cellular damage. It is best to obtain vitamins and minerals from whole foods as they contain a complex medley of nutrients and other health-promoting substances, such as antioxidants, fibre and phytochemicals, that not only
supply the raw materials you need for growth, repair, energy and immunity but also the compounds that can reduce your overall risk for many diseases. Supplements can provide these benefits as well, but typically not in the same combination or to the same extent as whole foods. Certain vitamins and minerals are also more readily available from food sources which means better absorption. If you feel you would like to supplement your diet, or you have certain deficiencies it would be best to speak to your healthcare provider.
How FUTURELIFE® SMART FOOD™ Provides Complete Nutrition A 50g serving of FUTURELIFE® Smart food™ mixed with low-fat milk, is a nutritionally complete and balanced meal as it provides an internationally recommended blend of energy from Carbohydrates, Proteins and Fats. It is the first and only scientifically formulated, low GI food that is high in energy. It is formulated using a key ingredient called SmartMaize™ which is the result of a patented cooking process, which gives it a distinct profile and a “unique fingerprint.” It is also high in dietary fibre and contains inulin, made from whole grains (which gives this product it’s “grainy” texture) to ensure optimal digestion and immune support. FUTURELIFE® Smart food™ is high in protein and contains 19 amino acids. Formulated using unique FutureSoy, providing 21% of energy from protein and 9g of protein per 50g serving. It is high in Omega-3 and naturally free from trans fatty acids and cholesterol.
CONCLUSION With so many choices every day, making healthy food choices should be as easy as 1,2,3. This will help to positively influence your health, decrease your risk for diseases and help you to feel fantastic. Now that you know what to look out for shopping for your family should be an absolute breeze.
The product contains 21 Vitamins and Minerals delivering 50% of daily requirements for all vitamins and most minerals. Additionally, it contains functional ingredients namely fibre and inulin (great for everyday digestive health) as well as MODUCARE® (a daily immune supplement, helping to balance and strengthen the immune system, made from a patented blend of natural plant sterols and sterolins, in a clinically proven ratio of 100:1. MODUCARE® is supplied exclusively to FUTURELIFE® under license from Aspen Pharmacare). This product provides complete nutrition and is the smart choice for you and your family. To learn more visit www.futurelife.co.za.
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Live With
LESS 44
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Adverts everywhere, billboards, social media, TV, magazines, more, more, more. Everywhere we look, we are told to buy more stuff, own more stuff. The more you have, the more successful you are, right? Maybe not.
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ll our lives, we strive to have more. We want what everyone else has and what they don’t even have yet. But have you ever thought that maybe all these things are taking you away from what you actually value most? Do you spend a whole day cleaning out the cupboards or sorting out your cluttered garage and your kids and family are left to their own devices because you are ‘busy’? What if you didn’t own all of this stuff and didn’t have to spend days to clean it, organise it, sort it? We think that the more we own, the happier we’ll be. Releasing all these possessions that keep you tied down could be the secret to setting yourself free. There is a reason why almost every respected or religious leader since the beginning of time has been telling us to stop pursuing material possessions and focus on
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more spiritual things, like peace, hope and love. Once you have learned what is really important and what makes you really deep-down kind of happy, like spending time with your family, being with nature and being at peace with yourself, it makes it very easy to choose between material objects and the things that bring you true joy. What is great about the minimalist lifestyle and deciding to live with less is that you can choose how little you want to live with. There are the extremists who decide to give up every possession they own except for two t-shirts, two pants, a pot, a plate, a knife and a fork and give up their jobs and go live in a 12 square metre house and live off the land. You can choose how much you want to give up. As long as you are letting go of what you don’t need and what fills your life and time, you’ll be freeing yourself up to better and more exciting things. Once you start to free up your life, you will want to carry the principle through to other areas. It might start with giving up your one coffee on your way to work. Calculate what that tiny difference 46
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can make to your carbon footprint over a year and you’ll soon be motivated to keep going. If you want to make a bigger change, it’s a good idea to set goals for yourself. Decide how many items you want to get rid of every day or every week, and stick to it. Generally, if you haven’t used something in more than a year, get rid of it. Donate it to someone who will use it and appreciate it or donate the items to charity or hospice shops. Embracing minimalism doesn’t mean giving up everything important to you. We mean living with less, not living with nothing. If you’re an avid coffee enthusiast and your coffee maker and bean grinder bring you joy and add a certain aspect of value to your life, keep it. But that punch bowl you got for a wedding present and have never used and is just taking up space in your kitchen? That can go. If you want to downsize even further,
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eliminate everything in your house that has only one purpose (we’re looking at you, garlic press) and keep items that have more than one use or purpose. A sleeper couch that doubles as a bed for guests, a coffee table that can be used as a desk or an eating surface in a pinch or a pot that can cook food and boil water are a few examples. We also tend to have a lot in our house with no use and no purpose, like little decorations that clutter and accumulate dust and are only there to look pretty. Don’t feel bad about getting rid of them for their sentimental value. Memories are inside us, not in an ornamental crystal bowl. Minimizing your life doesn’t only have to include material possessions. All that time that you spend scrolling through social media feeds and YouTube videos could be spent doing something more productive and fulfilling. Reducing screen time will bring the whole family closer together because they won’t have much else to keep themselves occupied with. Instead of watching TV together at night why not play games, go for a walk or a bike ride, make cooking dinner a fun group activity or do something where you can actually talk to each other and communicate. Your teenagers might 48
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not be happy to have their screen time reduced involuntarily in the beginning but be persistent; you’ll start noticing a change before long. Living with less may have more modern aspects but the idea of it is not a new one. Minimalist groups have appeared all through history and all have said the same thing, owning less makes you happier. Today’s minimalists have even more reasons to let go of it all, including climate change and economic anxiety. Blogs from new minimalists about living with less are pulling in millions of readers who want to learn how to simplify their lives too. Streamlining your life may be easier than you expect and it doesn’t have to happen overnight. Letting go of the things that take up all your time and distract you from what you value most will free you up to experience true happiness. Just be thoughtful about everything you do. If you look at the bigger picture, great things will emerge.
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Train Your
Brain to
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In the same way that it applies to your job, time off makes your brain work better when it has to. Relaxing your brain and letting it rest could be the key to performing better in all areas of your life. Allowing your brain downtime to process new information and store it correctly is something we are neglecting more and more but is becoming increasingly important.
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our brain is stimulated all the time. Everything we see, hear, say or do has to be processed by your brain and stimulation comes from all directions all day long. When your brain doesn’t get that opportunity to relax and restore itself, everything suffers, including your mood, performance and health. Mental downtime is when you’re not actively focused on anything and you simply allow your mind to wander and daydream. Your brain basically has two modes of processing. The first is action oriented and is what helps you to concentrate, solve problems and process incoming stimuli. This is what your brain is doing when you’re working, watching TV, scrolling Instagram and taking in
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information. The second is called the Default Mode Network (DMN) and this happens when your brain is at rest. The DMN allows your brain to slow down, reflect and organise information in an ordered way inside your brain. When you’re busy with things like doing dishes, waiting for someone or doing nothing in particular and your mind starts to wonder, your brain is in DMN mode. You suddenly realise how lost in thought you have been and even wonder how much time has passed. This kind of daydreaming is how your brain makes sense of all the data it has received and spending enough time in this mode every day is critical for a healthy brain. This Default Mode Network also plays a key role in memory formation. A study done at the University of Bonn in Germany suggests that the brain may form more memories in the quiet time right before you fall asleep – a major DMN period – than when you’re actually sleeping. It doesn’t really matter at what time of the day your brain gets this downtime, as long as you get enough. The ideal amount of rest you should get is a few minutes after every 90 minutes of work or whenever you start to feel drained. Just as we don’t get enough sleep, studies have also shown that we don’t give our brains enough of a break. For women who work, raise kids, exercise regularly, eat healthy and try to be successful at everything, DMN time is vital. Too many women, especially, feel that the best way to succeed at everything is to do as many productive things during the day as they can. This attitude can backfire on them though, and burnout is inevitable after long periods of too much work and activity and no time spent doing what you enjoy and giving your brain the rest it needs. 52
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Some ways to mentally refresh your mind every day are: Get busy
Ommmm
Sometimes it’s hard to let your mind just drift, but if you’re busy with mindless, non-demanding tasks like washing the dishes, ironing, folding laundry or doing, it can make it easier to switch off and start daydreaming.
Meditation is a great way to rest your brain. You don’t have to chant or sit in a corner for half an hour though. All you have to do is focus on yourself, your body, how you feel, your surroundings or the quietness or noises that you can hear around you for 10 to 15 seconds at a time. Allow your mind to drift and it’s that easy.
Be in nature Being in any green space or environment has soothing sights and sounds, such as birds chirping and the wind rustling through the gold autumn leaves as opposed to the chaos and noise of an urban environment. Even if it’s to rather take a walk in a park as opposed to a busy street, getting more green time gives your brain more downtime.
Do what you love
Switch it off
Keep doing the things you enjoy, even if they require some focus, like reading, doing crossword puzzles or playing chess. If an activity fulfills you, adds value to your life and helps you to experience positive emotions, only good things can come of it.
Playing on your phone when you’re bored may feel relaxing but your brain has to work hard to keep up with that kind of stimulation. Not having your phone with you at all times may make you feel a bit anxious at first but soon you will start to notice the world around you again.
Resting your brain can help you feel rejuvenated and energised, making it so much easier to stay alert during those long work meetings, writing that difficult exam or even just coping with daily activities. All it takes is a few minutes but it will make a huge difference to your hardworking brain.
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Imagine you’ve overcome a fear of water and learnt how to dive. Suddenly your whole world would open up to the wonders of an underwater universe. Or having overcome a fear of flying, you would discover new countries. Fear’s true role is to keep you safe and protected. But it can easily go into overdrive – thanks to an overactive mind, which confuses what’s new and unknown with what’s really dangerous. We easily end up imprisoned in self-created cages in an ever shrinking world (as the mind will always find more things that ‘should be’ feared).
Ready to live a more
expansive life? Written by Kerstin Waddell, Be Happy Life Coaching
How does this happen? Just thinking scary thoughts such as “I’ll be a bag lady if I quit my job” will trigger a powerful biochemical stress response in our body – fight, flight or freeze – and all we register is DANGER. The body does not know the difference between reality and thought. We then react in one of three ways: become defensive and act out, withdraw, or are unable to respond at all. We don’t stop to untangle what’s a real danger and what’s not and what we can change. We then rule out creative strategies or exploring what plans you can make to
realise your dreams. And so Fear has won. The bad news is that the scales are tipped in Fear’s favour. How? Neuroscientists discovered that “neurons that fire together, wire together”. So when we react to fear in the same way (withdraw, defensive, unable to respond at all), we create a habit. Not only do our bodies live with unhealthy levels of stress hormones, we also become habitually defensive, aggressive, and distrustful of others and ourselves.
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Ask Fear what its positive purpose is. What is it here to tell you? How is it trying to protect you? The only way to become a Master of Fear is by connecting to your courageous heart. How? Step 1:
Do what seems counterintuitive and instead of pushing it away, dominating it, ignoring it, numbing it, you sit with it just as it is. As Tara Brach, author of Awakening the Fearless Heart, explains, “The single most difficult part of our life is that our inclination is to avoid fear – and that is what locks us most into the prison of being a threatened self. When we don’t face fear, it becomes more toxic, and only strengthens its effect on us. The only way to free ourselves is by pausing and bringing mindful and kind attention to fear. The root of all difficult emotions (anger, shame, etc.) is fear.” Be present with what is by observing what’s going on in your body and notice all the physical sensations when you’re afraid. Notice but don’t judge. “When you stop running and allow yourself to be present, and you become more spacious. We access natural goodness/ intelligence/ kindness/ sensitivity – i.e. our fearless heart – and by reconnecting to it, our fear becomes like a wave in the ocean, spacious enough to absorb its impact,” says Brach. 56
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Step 2:
Soothe yourself. For example, take a few very deep breaths all the way into your stomach. You’re not pushing fear away, just showing yourself some kindness and calming your body down. Deep breathing automatically will switch off the stress response.
Step 3:
Ask Fear what its positive purpose is. What is it here to tell you? How is it trying to protect you? From what? Don’t overthink it and go with the first thing that pops into your mind.
Step 4:
Now it’s time for a reality check. Is what fear is telling you really true in this moment? For example, fear of water is appropriate when you can’t swim. Yes, it’s a real danger. However, will you really end up being a bag lady if you quit your job to pursue a dream? Perhaps, but only if you do so whilst having no savings, loads of debt, no
support structure, many dependents, no skills, bad habits and have no future job prospects. What are the chances? Fear distorts reality and stops you from planning towards a future which follows your dream.
Step 5:
Meet yourself where you’re at with kindness. So you’re new to mastering fear? That’s okay. Be kind and use Martha Beck’s advice to gently move forward: “Stuckness is simply reluctance to take the next small step. Cut your next step in half. Then cut each half in half. Make the next step as small as you can – until it doesn’t feel scary. Then TAKE IT.”
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MY LIFESTYLE
The Best
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Protection M
You Can Give Them Every mom of a rugby player knows that the only time you can’t protect them is when they’re on the field. Now IMPACT can do that for you, with their new range of headgear and other safety equipment – giving your little ones the best in safety and protection when you can’t.
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he British Medical Journal has been publishing some startling studies lately about the incident rate of serious injuries such as concussions suffered while playing rugby and other impact sports. The scariest part of all is that some of these are kids as young as 12, being admitted to hospitals after violent tackles or being hit by the ball. With IMPACT, you can make sure your child won’t be one of these statistics. IMPACT headgear is available in four different sizes to fit all ages, from a junior to a senior level. The smaller design and contoured fit allows for superior comfort, while the customised, flexible closed-cell foam padding provides maximum protection. The interlocked panel design helps to distribute the force of an impact, absorbing the shock before it reaches the head. It is ultra-lightweight and the optimised vented design helps keep players cool on the field. The adjustable chin strap keeps the headgear secure 58
2019 • MY CAPE TOWN RACE MAGAZINE
and the adjustable laces at the back ensure a perfect fit. What gives IMPACT a unique edge is that their headgear is completely customisable, making your team, club or player stand out on the field – whether it’s for a club, a whole school or individual players. Have your school’s name, club’s logo, or any other design you can think of on it, IMPACT headgear is stylish and fashionable, as well as the best protection for your child’s head during a game. Manufactured in Australia by a world leader in custom designed head guards, IMPACT SPORT’s focus is a holistic approach towards the enhancement of safety and support in sport. IMPACT headgear has been shown to significantly decrease impact force to the head, reduce the frequency of injuries including concussions and also protects against superficial head injuries like cuts and bruising.
Image Courtesy of Douglas Hill
Image Courtesy of Douglas Hill
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MY LIFESTYLE
A New Concept in
Running
Efficiency ASICS has turned the world of running on its head with the launch of a completely new concept in running efficiency; the METARIDE™. One of ASICS’ most important innovations in seven decades, this shoe was designed with one purpose in mind; to make running longer distances easier.
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eveloped over two years by a team of scientists and designers at the ASICS Institute of Sport Science in Kobe, Japan, METARIDE™ is precision engineered to minimise movement in the area where most energy is expended; the ankle joint. Scientifically proven to offer a total reduction of energy loss at the ankle joint by almost one fifth, the difference could be seismic for long distance runners who want to achieve their full potential.
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MY LIFESTYLE
Featuring multiple proprietary technologies in an all-new radical design, METARIDE™ successfully optimises all three phases of the gait cycle to create a completely different kind of running shoe.
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The key to creating the most efficient run possible was the discovery of new revolutionary GUIDESOLE™ technology; a precision-shaped curved sole that works by shifting the body weight forward and propelling runners on to give the feeling of effortless motion. The result? An energy-saving shoe that provides a new running sensation with the potential to significantly improve performance and protection to help runners of every level keep going longer than they thought possible. Featuring multiple proprietary technologies in an all-new radical design, METARIDE™ successfully optimises all three phases of the gait cycle to create a completely different kind of running shoe. In tests, METARIDE™ has been scientifically proven against conventional running shoes in the category to reduce total energy loss at the ankle joint where most energy is expended, improve static fit
and grip to reduce ankle movement throughout the stride whilst also maintaining stability and durability and feel like a new running experience. Kenichi Harano, Executive Officer and Senior General Manager at ISS comments on how METARIDE™ breaks new ground in long distance running: “The METARIDE™ concept and new GUIDESOLE™ technology are fundamentally different to any other shoe we’ve ever made or that’s on the market today. We looked at run efficiency in a uniquely ASICS way to provide a new ‘feel’ whilst maintaining our promise of performance and protection.” Representing the pinnacle of ASICS innovation, the METARIDE™ is the first in ASICS’ new energy-saving franchise, which will make the same concept and technologies available to more runners at different price points. A takedown model is planned for release this autumn. Yasuhito Hirota, ASICS President and
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METARIDE™ features no less than six proprietary technologies and new circular upper: COO said METARIDE™ demonstrates ASICS’ commitment to continue to accelerate how runners move through cutting-edge products and services: “We believe this new technology has the potential to disrupt the world of long-distance running. Our athletes and runners have told us that METARIDE™ is already transforming how they train, race, run and recover. This is just the beginning of a new era for ASICS as we bring the best innovations to our fans while attracting a new generation of runners.” Runners will be able to put the new shoe to the test with the WIN THE LONG RUN™ programme, coming soon to the RUNKEEPER™ app. The feature
includes a series of five guided runs to help runners incorporate more variety in their training, improve endurance and run more efficiently. The experience is designed to inspire participants to go beyond the finish line to meet their next milestone. METARIDE™ is available in limited quantities from ASICS retail and online stores and specialist run outlets. Local stockists include: ASICS Canal Walk & Mall of Africa, Sportsmans Warehouse, The Athletes Foot, RUN, Run-AwaySport, The Sweat Shop, TotalSports and Brian Bands Sports. Visit www.asics. com/za/en-za for more information.
FLYTEFOAM™: durable lightweight midsole for cushioning and responsiveness. FLYTEFOAM™ Propel: midsole 2. foam to enhance responsiveness in toe-off. 3. Rearfoot GEL™ technology: cushioning system to improve shock attenuation during heel impact. 4. GUIDESOLE™ technology: new soft curved sole with stiff forefoot to reduce ankle flexion. 5. 3D GUIDANCE LINE™ technology: evolved GUIDANCE LINE™ to shift centre of mass and help leg swing. 6. ASICS grip sole: new outsole for traction and durability. METACLUTCH™ technology: 7. optimised external heel counter for premium fit and flexibility. KNIT UPPER: knit material 8. upper for support and breathability and new eyelet structure to optimise shoelace tension and fit. 1.
These technologies work together to optimise efficiency at all three stages of the gait cycle to deliver the feeling of effortless motion: • A combination of FLYTEFOAM™ and GEL™ technologies placed in the midsole enhance responsiveness and reduce muscle fatigue during heel impact. • FLYTEFOAM™, FLYTEFOAM™ Propel, and rearfoot GEL™ technologies. • A new sole delivers optimal curvature, reducing ankle movement and giving a smooth, effortless running motion while providing traction GUIDESOLE™ technology, 3D GUIDANCE LINE™ technology, and ASICS grip sole. • The unique construction places the shoe’s centre of mass toward the rearfoot, helping the runner swing through each stride quickly and easily. 64
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