ISSUE 5 2012/2013
Your Essential Guide to Living | R15,95 (VAT INCL.) RSA
FRE COP E Y
PET
CHECK-IN THIS HOLIDAY
FOOD FOR
YOUR SKIN
WE ALL SCREAM
FOR SUNSCREEN!
KNOW YOUR SPF FROM YOUR UVA
ea Pack likPR O
TR AV EL
THE BITTERSWEET TRUTH:
The corn syrup culprit
stapper AL DAPPER
FE STIV E D R I N KS!
Count your calories before they latch
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ISSUE 5 2012/2013
contents
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BAZ LUHRMANN WROTE A SONG ABOUT IT. YOUR MOM ALWAYS MADE A FUSS ABOUT IT. BUT DO YOU MAKE SURE YOU DON'T LEAVE HOME WITHOUT IT?
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BALANCING ACT
14 16 19 20
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Pet check-in this holiday Pack like a travel pro Al dapper stapper Roller-skating fun
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WORK-LIFE BALANCE
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22 24 27
Live with intention! Less stress, more balance All in your mind
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HEALTH HABITS
30 33 34
We all scream for sunscreen! Start with your heart Emergency first-aid kit for the holidays
EAT IN
19
38 40 42
The bittersweet truth All sources of water are not equal Cheers to festive drinks!
HER LIFE
45 47
Food for your skin Fun-filled fashion
14 REGULAR DOSE
03 04 06 08 10 11 12
Snapshot Editor’s letter How to get your Live Life How’s life? Relaxing retreats What’s happening? Health trends
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regular dose
Snapshot
from the Live Life team
camera, Life is like a
the good times,
just take another shot HAPPY HOLIDAYS TO EVERYONE! HAVE A WONDERFUL FESTIVE SEASON, AND OUR WISH TO YOU IS A HAPPY, HEALTHY AND BALANCED 2013!
From the Live Life team
The Real PLACE To Be Visit The Place and enjoy various breakfasts, light meals, freshly home baked cakes, à la carte, casserole and speciality coffee’s for the connoisseur, interesting wine list and liquor menu and many more.
BOOK NOW! 012 348 9086 or visit www.theplacecafe.co.za OPEN 7 DAYS A WEEK - MONDAY TO SATURDAY 06:00 TO 23:00 - SUNDAY 07:00 TO 21:00
ISSUE 5 2012
and if things don't work out
3
develop from the negatives
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Editor's letter Each year without fail, everyone I know gets more and more stressed as the year draws to an end. It’s an annual cycle, and no matter how often we read about the negative effects of stress, or how well we know that we should take time to relax, we repeat it each year. Exams, work deadlines, and perhaps the cumulative effects of months of working without respite leave us tense with back ache, headaches, exhaustion summer flu and sometimes worse conditions.
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FORTUNATELY, DECEMBER holidays arrive and we’re able to let go of all that tension with a huge sigh of relief. Yet, what if we eased our way through the year, affording ourselves quick breakaways over long weekends, taking time to unwind at a spa, a country lodge or even a day spent picnicking at the park, hiking in the Magalies or visiting the Cradle of Mankind with its caves, horse riding stables, lion and rhino park and many and down-to-earth restaurants. If we did, by the time we reach this time of year, we’d all be in good spirits – the way it is supposed to be for the festive season. Perhaps we could all laugh our way merrily to the end of another year and beat back the effects of stress. Truth is, this takes conscious effort, as with every aspect of your health. I’d rather not wait for those New Year resolution time
to make changes. Now is the time to get fitter and healthier, to spend more time with family and friends and to meet those deadlines without dread, but with an energised smile! In the meantime, tuck into another fabulous edition of Live Life and please post a line or two on Facebook or Twitter and let us know what you to do manage stress and build happiness in your life.
Bronwyn Wainwright
Scan this QR Code to like our Facebook page... LIKE & WIN! Like the Live Life Magazine Facebook page to win one of 30 CANSA endorsed Willa Krause Sun Wrinkle Protector SPF 30 skin care products. For suncare tips see page 30. T&C's Apply PUBLISHER Free Radical Media Fanie Hendriksz EDITOR Bronwyn Wainwright editor@salivelife.co.za EVENTS & OPERATIONAL MANAGER Marichè Otto: +27 78 934 5090 mariche@freeradicalmedia.co.za DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za SALES MANAGER Karien Jordaan: +27 71 201 9446 karien@freeradicalmedia.co.za
CONTRIBUTORS Shona Bagley, Fiona Zerbst, Mark Holtshousen, Teresa Roodt, Jabulile Bongiwe Ngwenya, Fiona Zerbst, Dr Keith Chittenden, Ronel Jacobs, Dr John Demartini, Andre Vermeulen
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.
No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contained 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.
IMAGES © iStockphoto.com, 123RF, Editor and Publisher's Image by Marita Keet Kotze
Free Radical Media reserves the right to reject any advertising at our discretion without an explanation. Opinions expressed in this publication are not necessarily those of Free Radical Media or their clients. Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.
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.
Live Life Magazine is published bi-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.
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Comments on Facebook Recent Posts Caren Maritz-Van Der Westhuizen So 'n heerlike innoverende, inspirerende tydskrif! Doen so voort! Like • Comment
Andre Schmidt Pragtige tydskrif!! Gaan so voort.
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Melissa Nel Knoetze Ons doen Skaapboud, gebakte aartappels, boontjies, rys en pampoen. Lekker mengelslaai. Vir nagereg is daar roomys en bar one sous of malva poeding en vla. Ons swem in die somer en al die oues knip 'n uiltjie voor ons koffie en koek eet. Ongelukkig net elke 2de Sondag! Like • Comment
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Relaxing
destinations
Genius Loci Game Ranch Home of Tshukudu 4-star Lodge, Rust De Winter
Tshukudu Bush 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. This four-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'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 and Feathers Wildlife Park.
+27 82 548 6916 bookings@gl.co.za
+27 12 723 0315 www.gl.co.za
promotion
What's happening
A few events to look out for in the Gauteng area
Gauteng
Homemakers Expo 28 February – 3 March 2013 at the Coca-Cola Dome
For group bookings of 10 or more tickets, contact the Theatre’s ticketing office on (011) 877 6853/4.
The Queen Experience – With Joseph Clark 12 February – 17 February 2013 at The Mandela After playing to a stadium crowd of over 30,000 in The Netherlands, Joseph Clark, Band & Special Guests are ready to rock you with a bohemian rhapsody, making you go ga-ga with a kind of magic till you wanna break free. They will put you under pressure to want it all... for the show must go on! Catch them before they return to Europe for their next tour. For tickets call 0861 670 670 or visit www.joburgtheatre.com For group bookings of 10 or more tickets, contact the Theatre’s ticketing office on (011) 877 6853/4.
ISSUE 5 2012/2013
Direct from Las Vegas, Kenny Wizz – the world’s most highly acclaimed Michael Jackson impersonator – will bring South African audiences the chance to relive the legend. Together with a full international touring company of musicians, dancers and authentic costumes, History II is the recreation of what the fans crave – a Michael Jackson concert! For tickets call 0861 670 670 or visit www.joburgtheatre.com
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For more information visit www.homemakersonline.co.za or phone 086 111 HOME/4663.
17 January – 10 February 2013 at The Mandela
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In 2013, Gauteng Homemakers Expo celebrates 20 years of exhibition excellence. This South African favourite is still the country’s largest, multi-award winning home interest expo, offering 50 000 visitors a vast range of home lifestyle and home improvement products, all under one roof, over four days! This year’s line-up of SA’s leading home lifestyle brands is spearheaded by a showstopping Furniture and Décor feature, Urban Interiors, demonstrating 360˚ design solutions for small spaces yet big living. The area also hosts an inspiring Decorator’s Challenge, Divide & Conquer. A hand-picked group of well-known and up-and-coming decorators and designers will showcase a complete design solution for bi- or multifunctional spaces at the Kitchen Specialists Pavilion. View the latest trends in kitchen design including space saving features and applications. Join the experts from Builders Warehouse at the Builders DIY Theatre, and see how you can make a success of your everyday DIY projects! The Glade Sensorium will bring a fourth dimension to design which will enhance your sensory experience. Young South African designers from creative institutions will present a collection of three rooms inspired by three fragrances. Share the 20 year celebration! Trends and ideas, speaking directly to the experts and sourcing suppliers for your home improvements and home enhancements is what Homemakers Expo is all about.
Michael Jackson History II
regular dose
Health trends
An end to
malaria?
ISSUE 5 2012/2013
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There are few things more enjoyable than an African Bush Safari, and there are few things more annoying that knowing you’re heading to a malaria area and you have to take anitmalaria tablets, just in case.
Cloning teeth the next step in medical breakthroughs
By the time most people realise their tooth decay needs serious attention, they’re faced with three options: dental implants, fixed bridges and false teeth. While the medical world continues to debate the ethics of stem cell research, it seems yet another treatment is being added to the list of stem cell regeneration. Stem cells have the remarkable ability to develop into different types of cell in the body. According to the National Institutes of Health Stem Cell Unit in the US, when a stem cell divides, each new cell has the potential either to remain a stem cell or become a more specialised cell with a specific function, such as a muscle cell or a brain cell. Dental researchers at the College of Dental Medicine at Nova Southeastern University are harnessing this natural phenomena in their labs where they have been successfully growing and harvesting human dental stem cells. They have developed a stem cell therapy using the soft tissue, or pulp, inside teeth for growing new teeth after root canal treatment, or for replanting teeth. Pre-clinical trial subjects who have undergone such treatments were able to eat and chew normally. NSU intends to patent a "regeneration kit" that will allow dentists to deliver stem cell therapies to replace dead tissue inside a tooth, which may be a far better option in the coming years when it comes time for those new (and costly) sparkly whites.
But malaria isn’t just a disease to avoid on your bundu-bashing holiday. The World Health Organization states that more than 200 million people contract malaria each year. In less developed areas, malaria is a life-threatening disease. The good news is that researchers are developing new ways to block the transmission of Plasmodium, the parasite responsible for human malaria, which could lead to a new strategy for controlling the spread of infection. Two researchers from two continents have joined forces to develop new weapons with which to fight malaria. Wesley Van Voorhis at the University of Washington in the US and Oliver Billker at the Wellcome Trust Sanger Institute in the UK assembled an international research team to discover a new class of malaria transmission-blocking compounds that work by inhibiting a protein that is required by the parasite when it is infectious to mammals. Their research showed that the Plasmodium sporozoite formation was blocked when mosquitoes fed on blood treated with the protein-inhibitor and that the compounds merit further development as a new therapy for malaria control.
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balancing act
Pet check-in
balancing act
For pet owners, the December holidays present a bit of a challenge – do you board your animals or take ’em along with you when you go away? We explore the options. By Fiona Zerbst
What about kennels? Some are like five-star hotels and they do everything possible to cater to your pets’ needs in your absence. Also, some people would rather lock up their house and go, and may feel better with their furries safe at a kennel. Joy-ann Nicholl, owner of Villa Siesta Pet Retreat, has been boarding pets for 13 years. “My feeling is that animals get lonely at home – they miss their owners and they need company,” she says. “A kennel offers a different environment where animals are monitored all the time, don’t get bored, and don’t expect to see you so they feel less lonely.” Nicholl suggests that pet owners visit a kennel to inspect where Fluffy will sleep.
The SPCA in Sandton offers the following tips to travellers motoring with pets: • Secure your pet – an unrestrained animal in the car can be a deadly projectile in the event of an accident. Rover needs to buckle up, too! • Ventilate the car, but make sure your pet doesn’t lean halfway out of the window. Collision with obstacles isn’t impossible, plus road grit can get in your pet’s nose and ears. • Always carry fresh water along on road trips. If you need refreshing, chances are Fluffy and Rover do, too. For more information visit these websites: Die Strandhuis: www.diestrandhuis.co.za House Sitting Solutions: www.housesittingsolutions.co.za Villa Siesta Pet Retreat: www.petretreat.co.za
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If, however, your holiday involves planes, trains and automobiles, taking a pet along may not be feasible. If your pets
Kennel culture
“Ask questions,” she says. “Find out about food, exercise regimes, medical care.” She says pets love company, even if they’re tentative at first, and she and her staff ensure animals get plenty of attention. Before you take your animal to a kennel, though, make sure its inoculations are up to date. And don’t take Rover to the vet the day before, either, because side effects from inoculations could be mistaken for illness. Inoculate at least two weeks before boarding an animal, says Nicholl. Her top tip? Leave children at home when bringing Fluffy to the kennel. “Children will cry and fuss and that will upset the animal, making it harder for it to settle,” she says. “It’s important that your pet is calm!”
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The pet-sitter option
are particularly sensitive or nervous, you may not want to board them in a kennel, so consider a pet-sitter. Rene Memmel, owner of House Sitting Solutions is one such sitter. “My view is that animals are happiest at home, because animals are acutely aware of their surroundings,” Memmel says. His service combines house-sitting with petsitting. In addition to feeding and caring for pets, he also waters plants, cleans pools, retrieves mail and arranges contractors in an emergency (like a plumbing leak). He’ll walk Rover, too. “I look after mostly domestic animals, cats and dogs, but I’ve also looked after exotic animals like snakes, bearded dragons, fish and so on,” he says. It is vital that owners provide as much info on their animals as possible, says Memmel, so feeding routines can be adhered to and any ailments monitored. “The more I know about the pet, the better I’m able to respond to its needs,” he says.
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FOR SOME, THE IDEA of going on holiday without Rover or Fluffy is unthinkable. My friend Tanya has four pooches and she simply refuses to take a Christmas break that doesn’t include them. “My dogs are family members, I can’t even think of leaving them behind!” Tanya says. Tanya is not alone. In fact, so many people can’t leave their animals at home that websites catering to their needs have sprung up. This proved useful to me when I relocated from Cape Town to Johannesburg – my cat and I spent a night in Kimberley at a pretty, kitty-friendly guest house and www.petfriendly.co.za was where I found the perfect spot. If you’re travelling locally, being able to take your beloved pet with you will certainly give you peace of mind (unless you worry about how they respond – cats are certainly less likely to adapt than dogs). Greta Wilkens, who owns Die Strandhuis in Umdloti, says small dogs are welcome at her self-catering establishment. “I cater specifically for guests with smaller dogs. Elder guests in particular are thrilled they can bring their canine companions. My decision to welcome these pets has actually been good for business,” she says. “A couple recently brought their spaniel to stay just so he could experience the sea – we are a short walk from the beach.” Wilkens feels bigger dogs and cats would be problematic, however. Every establishment has its own policies, so it’s best to enquire as to what the rules and regulations are. Whatever your needs, you’re sure to find the right pet-friendly place.
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balancing act
travel pro Pack like a
There is a long-running joke between my sister and me about how we each pack for a trip. She says she must take a leaf out of my book on how to travel light, and I tease her about the ‘elephant’ she takes with her on journeys. The joke’s sometimes on me, though, when I have packed so minimally I have to buy warmer clothes. Yet, then she always complains that she never wears half the outfits she’s packed. So what is the happy medium between a featherweight and an elephant when it comes to packing for your holiday trip? By Shona Bagley
balancing act
A poll of some very well-travelled British Airways managers shared the following top travel tips: • Make sure any inoculations you require are up to date. • Make a copy of your itinerary and include contact numbers of friends, relatives or hotels where you’ll be staying. The easier you make it for immigration officials to check your plans the less hassle you’re likely to encounter. • Think about what you’ll need on board, such as your travel documents, medication and glasses and pack these in your hand luggage. • Check how much hand luggage you’re able to take on board, as this can differ on long-haul and connecting flights depending on the class of travel and the aircraft type. • If you’re travelling with a partner or your family, spread your clothes between the suitcases, so if you lose a bag you at least have a change of clothes. • Mark your bags clearly to make it easier for you to identify them on the carousel.
Wordtravels.com offers the following tips: • Tell the airline you only eat vegetarian/kosher/halaal because you get served first. • Save a copy of your passport on email so you can print it out if lost.
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Tips for the travel savvy
What to pack for where? Intrepid Contiki, who have been taking tour groups around the world since Lassie was a pup, have a great guide to what to pack for Australia and New Zealand, USA & Canada, Mexico, Egypt and Europe – summer and winter. See: http://www.contiki.com/contikipedia/ By Shona Bagley articles/what-to-pack.
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samples of moisturiser and sunblock, rather than taking space-zapping regular sizes. If you’re travelling from one climate to another, dress like an onion. You can layer up or down as you get to your destination. Carry your bulky coat rather than packing it. Sarongs are fabulously versatile: from scarf to wrap to nightie to picnic blanket to sheet, they're quick-drying and very light to pack. The age-old debate about rolling or laying clothes flat is ongoing, but www.travelindependent.info swears that rolling will save you space and make it far easier to get at everything and keep your clothes less creased (personally, I think this is more applicable to a backpack than a suitcase, but you be the judge). Pack as many wrinkle-resistant garments as possible, whether you stack or roll. Weather forecasts are not always accurate, so make sure to pack at least one jersey and socks even if the weatherman says it’s going to be sunny. Whatever the weather, pack a pair of walking shoes and a rainproof windbreaker. The essential items you should not leave behind are ID document, valid passport, ticket and visa, if applicable. For everything else, there’s your debit or credit card. Once you’ve pared down your packing, got your documents in order, it’s time to kick back and relax. Bon voyage! For a handy packing checklist, go to: www.travelsmith.com.
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FIRSTLY, CHECK THE SEVEN-DAY weather forecast for the area to which you’re travelling and choose your clothes accordingly. A day or two before you travel, lay all the outfits you are thinking of packing on your bed, as you would wear them: underwear, top, pants, belt and socks, with your shoes at the base of the bed underneath the outfit. Take long, hard looks at which items are unnecessary. Each item should be able to mix and match to make three outfits (this includes shoes, ladies!). Be ruthless! New research from British Airways – operated by Comair in South Africa – warns that: “Nine out of 10 holiday-makers don’t use up to 30 percent of the items they take on holiday; over 40 percent take three or more pairs of shoes; almost one in five take 10 or more pairs of underwear; and one in eight people take three towels or more for a one-week holiday.” In other words, if in doubt, throw it out, particularly if you’re flying. Abigail Comber, British Airways’ head of brand and marketing, says, “Checking what your baggage limit is on your chosen airline will help you decide what to pack. We know from the research that 23 percent of people don’t look into it before they get to the airport.” Pool your resources – if you’re travelling with a group or as a family, take one hair dryer, one umbrella and share shampoo and soap with your loved ones. Pack free
balancing act
Het jy
geweet? Omdat stap ’n aërobiese oefening is, is dit ’n belangrike hulpmiddel vir gewigsverlies. Sodra jy oefen en jou teiken-hartslag bereik, begin jy vet afbreek en dit in energie omskakel.
stapper
Gesins-(uit)stappie As daar klein mensies in julle gesin is wat saam op ’n (uit)stappie gaan, is dit raadsaam om aanvanklik korter roetes
aan te pak van sowat vier tot ses kilometer lank. Wees versigtig om in die hitte van die dag te stap en probeer eerder soggens vroeg weg te spring, of laatmiddag as die ergste byt uit die sonnetjie is. Skaf vir julle goeie stapskoene aan en koop sommer by voorbaat ordentlike sokkies wat spesiaal gemaak is vir stap. Onthou julle rugsak met genoeg water. Daar is min dinge so erg soos om halfpad deur ’n dors oorval te word. “Moenie te vinnig begin stap nie en ook nie te ver nie. Onthou, jy moet dieselfde afstand terugstap waarheen jy gestap het,” sê Anina van der Westhuizen, ’n gereelde stapper en ma van twee kinders. Stap met ’n goeie postuur – regop, skouers agtertoe en gee lang, gemaklike treë. Stap hakke eerste en rol jou voet vorentoe na jou tone. Sorg dat jy egalig en diep in- en uitasem terwyl jy stap.
Oornag-roetes Wanneer die stapgogga julle eers gebyt het, kan julle begin uitkyk vir langer, meer gevorderde staproetes en selfs georganiseerde oornagroetes. Afhangende van die slaapgeriewe, moet jy dan in ’n goeie slaapsak en rugsak belê. Ek het die K-Way Advance 65
Hiking Backpack van Cape Union Mart, ’n ligte, duursame rugsak en die K-Way slaapsak wat tot -5 °C kan deurstaan.) Die nuwe Bushtec Backpack 30L Extreme is die ideale rugsak om op naweek- en dagstaproetes te neem. Dit is nie net lig en duursaam nie, maar hierdie unieke sak sit ook baie gemaklik op ’n mens se rug. Dit het ’n spesiale veselraam wat om jou middel vasbind en kompressiebande vir oor die skouers. Die sak bevat sy eie watersak van 1,5 liter en het ook ’n ingeboude reënoortreksel aan die onderkant wat jy vinnig kan uithaal as ’n reënbuitjie uitsak. Afsonderlike sakkies aan die kant en in die binnekant maak dit maklik om goed soos jou verkyker en selfoon in te bêre.
Handige webwerwe • www.sahikes.co.za/ • www.domehiking.co.za • www.canvasandtent.co.za • www.footprint.co.za/ • www.trailinfo.co.za/hiking/index.html • www.trails.co.za/
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OM TE STAP IS NIE net ’n baie goeie sport en stokperdjie nie, maar dit is ook ontspannend terwyl jy van die mooiste natuurtonele saam met jou gesin of vriende kan beleef. Feitlik oral in ons land is daar wonderlike staproetes en buiten ’n ordentlike paar stapskoene, sonskerm, ’n sonhoed en ’n rugsak met peuselhappies en genoeg water, het ’n mens glad nie veel meer nodig om hierdie aktiwiteit te geniet nie. En moenie die voordele van stap onderskat nie. As jy stap reg doen, is dit ’n uitstekende vorm van aërobiese oefening en anders as hardloop, is stap ook nie so stremmend op die knieë, enkels en rug nie. Die voordele van stap as oefening is legio... As jy gereeld vinnig stap, kan dit jou liggaam se vermoë verbeter om suurstof te absorbeer, om jou hartslag te verlaag (jy word dus fikser), om bloeddruk te verlaag en om jou hart-en-longfunksie te verbeter (dit verlaag jou kans op hartaanvalle en beroertes). Boonop verbrand jy kalorieë as jy gereeld en vinnig stap.
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Daar is soveel wonderlike staproetes hier in ons land en stap is net die regte manier om jou gesin aktief te kry, terwyl julle die natuurskoon geniet en sommer ook kwaliteittyd saam deurbring. Terésa Roodt vertel meer. Deur Teresa Roodt
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Al dapper
ISSUE 5 2012/2013
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promotion
fun Roll out some
for your health
Roller skating does have a “dirty little secret� that nobody likes to acknowledge. Roller skating is great exercise! I apologise if this ruins roller skating for you. It just had to be said. So now that you know, find out how, where and why. By Reuben de Beer
IN A TIME WHERE we talk about a 98 kg eight-year-old being taken from his parents in the name of child abuse, it becomes clear that giving the whole family the opportunity to exercise is critical. I listened to this story as the reporter stated that the boy was too obese to even begin exercising due to the potential impact on his body – especially his joints and heart. Could roller skating be a solution for this child? Roller skating is a workout that involves almost all of the body’s muscles and in particular the heart. The National Institute for Fitness and Sports claims that roller skating works most of the major muscle groups – calves, quads, glutes, abdomen, and arms. As you have been told a million times by “fitness experts”, many people quit their exercise regiment out of boredom. It’s not a lot of fun to exercise by yourself, which is the case with most forms of exercise. Roller skating is a sport where you can find yourself in a group of literally hundreds of people doing the same thing. They are not at the skating rink for exercise; they are there for the fun, music, lights and socializing. However, if you are there with exercise benefits of roller skating in mind, I suggest staying away from the snack bar! It’s easy to burn an hour roller skating, whether you are at a rink or skating outdoors. Let’s look at what you get out of that hour of fun from an exercise perspective. Firstly, roller skating is a low-impact workout, causing 50 percent less impact on your joints than running does. In other words, an aerobic roller-
skating workout has the same benefit as the same amount of time spent jogging without the joint damage. Secondly, roller skating allows you to burn almost double the amount of calories during an hour than other aerobic activities. Lastly, let’s consider the mental benefits. There’s not much scientific data (none that I could find) to support the positive mental benefits of roller skating. I don’t think it takes a multi-million dollar government funded study to recognise the fact that you never see a person roller skating and frowning at the same time. Between the music, lights, social aspect, health benefits and fun; roller skating could simply be the best total body workout there is. When discussing family balance, parents are often heard saying: “I want to have more fun with my children. I want to spend more quality time with my family. My family needs more exercise – more active time together. We do not have the time to do all the things that make us happy.” Roller skating is the perfect solution to every family striving for balance! Roller skating is a bit like riding a bicycle – if you did it as a kid, you’ll be amazed how quickly you get the knack again. The hours of fun and laughter you’ll share with your kids while roller skating will change your life. Letting your children (and partner) see the fun side of you will transform your relationships. And letting yourself feel as free as a child again is good for your own emotional wellbeing. As if this was not enough, roller skating is ranked among the best aerobic exercises. Roller skates have come a long way too. They are lighter, faster and more comfortable and are now more affordable. Rollerkidz offers a variety of top quality roller skates for active, adventure-seeking families that want stay fit and have fun.
Key benefits of roller skating: • Low-impact exercise for joints • High calorie burn • Aerobically as good as jogging or cycling • Involves all the major muscle groups • Mentally uplifting • Fun, hip and possibly glamorous To contact Rollerkidz calle: Reuben de Beer on 083 445 3165, email to admin@rollerkidz.co.za, or visit http://www.rollerkidz.co.za.
work-life balance
e v i L ISSUE 5 2012/2013
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n o i t n e t with in
!
It is that strange time of the year again when most of us get some time off and either go away on vacation or slow down and enjoy spending time at home. I say strange because, while it is a relief from the regular business of our lives, it also affords us the uncomfortable opportunity to re-evaluate the year passed and all that we have either achieved or haven’t. Copyright Mark Holtshousen BEYOND THAT, IT OFFERS the time to consider what our lives have become, which can be a frightening experience. The danger is to let those moments of awareness simply pass, only to repeat the same ways the following year. My coaching clients speak about those things which are often missed and not considered amid the back-to-back meetings at work, the many errands that need to be run simply to manage a home, and the transporting of children between activities that make even our schedules seem calm. One thing that I have learned in listening to them is that our lives can slip by when we live by default. It is completely possible to go through any number of years being busy, only to realise that you haven’t been living your life, but rather simply “doing time”. Such high demands on our daily schedule mean we can be rushed off our feet for years on end, only to realise that we really haven’t enjoyed the journey at all. The worst realisation would be finding that you really haven’t journeyed at all, but just made it through each day. Lives that matter don’t just happen, they are created. Creation requires intentionality. Doing something intentionally means doing something on purpose, as opposed to
doing something by accident. How many of us have allowed our careers, health, relationships, and happiness to happen by accident? Our society gives itself to accidental evolution, rather than intentional creation. I meet daily with businesspeople in careers they are not enjoying because they have allowed them to evolve by accident. At some point, they decided to let go of the steering wheel and left it to their company to take them wherever they saw fit.
What time is required for you to do the things that matter to you? What resources do you need to achieve those things?
3. Manage your schedule If you want to run your own life, you need to manage your schedule. Unless your schedule reflects what matters to you, it will reflect what matters to everyone else instead.
Here are some practical steps to consider to live intentionally: 1. Take time to become aware Ideally, this should become a way of life, but a good start is taking some time to reflect on each day. You may want to schedule this into your diary or set a recurring reminder to do so. Use the time to evaluate whether your multiple activities have contributed to your purpose, or whether they have simply been things you had to get done to tick off a to-do list.
2. Identify purposeful activities Write down which activities will be necessary for you to begin to achieve what you want in the different areas of your life.
Mark Holtshousen is a leading Executive Life Coach at Cycan. He facilitates transformation in the personal and working lives of his clients and defines his areas of speciality as, “Passion, purpose and power – creating a life that matters”.
Contact him at mark@cycan.co.za
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work-life balance
Less stress
More balance With the intensity of life today, it is almost irrational to believe that getting through a day without some form of stress is possible. Stress affects every aspect of our lives. So, what can we do to moderate the immediate and long-term effects of the inevitable feeling of stress? By Dr John Demartini
work-life balance
is imperative to neutralise the intensity of these in order to gain a balanced and poised state of mind and being. The stronger our infatuations and/or resentments, the harder it is for us to adapt and the more chaotic our minds become. Stress is actually a feedback mechanism to help us to be more authentic, productive and inspired or more balanced or poised with our perceptions. Infatuations and/or resentments can occur in any of the seven areas of our lives (which are spiritual, mental, vocational, financial, family, social, and physical), and can be connected to anything that is perceived as offering more challenge than support or more support than challenge, such as business deals, relationships, family situations, and fantasies of anything that is unrealistic. In order to assist people in neutralising the often highly emotionally charged effects of distress, I have developed a methodology that is basically a series of questions designed to neutralise the emotional charges caused by these infatuations and resentments, in order to bring back balance.
Finally, ask what the drawback would be if that particular event hadn’t happened. This is a powerful question to ask as it brings a new perspective into play in any situation. In addition, a valuable exercise is to write down at the end of each day, what we learnt, what we accomplished and what we have experienced that we can be grateful for. The more gratitude we have in our hearts, the more events we will be given to be grateful for. Gratitude ensures a poised and balanced mind and transforms imbalanced distress into poised eustress. We all deserve to have balance and this can be achieved quite easily by asking quality questions and not allowing our emotions and misperceptions to cloud our minds and unnecessarily distress our lives. This was one of the purposes of creating the Demartini Method - to transform poison into poise.
About Dr John Demartini
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Then ask, where do you do that particular challenging action? We judge people more harshly when we are unable to see that what is in them is also in us. As Aristotle believed, the see-er, the seen and the seeing are the same. Every human being has every character trait in some form. Sometimes we are too proud or humble to admit that what we see in others is in fact inside us. When we keep looking we will find that we have done that same thing we are resenting and challenged by.
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Use these three questions to start reducing stress and bringing back balance: If something has happened where you see more challenge than support, ask what the benefits are. It is essential not to stop asking this question until you have managed to balance the perceived negative aspects with the benefits. This will neutralise your emotional and distressing charge. There are truly equal benefits to every situation and action.
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SINCE CHANGE IS INEVITABLE, we can define stress as the inability to adapt to an ever-changing environment. The source of our perceptions of and response to stress is rooted deeply in our inner ecology and biology and relates to earlier predator and prey dynamics; either we fear the loss of something we require for sustenance (prey) or we feel fear of the gain of something that will interfere with or jeopardise our survival (predator). Each of us has a unique set of values, things that are most important and highest on our list of priorities down to things that are lower on our list of values or priorities. Predator and prey can be explained as becoming vulnerable and gullible, “prey” to that which supports our highest values, and skeptical and invulnerable, “predators” to that which challenges them. Our values dictate the way we perceive our world, make decisions in it and act upon it, and therefore governs our destinies and our adaptability to changing environments and therefore stress levels. When we have difficulties adapting to the world, we feel stress. There are two types of stress: eustress and distress. Eustress is essential. It is required to ensure maximal growth and development and involves embracing both the supportive and challenging events equally and simultaneously. Distress involves perceiving challenging events without equally and simultaneous supportive events. Distress can erode productivity and initiate apparent chaos in any one or more areas of life. It is common for people to both infatuate with (seek) and resent (avoid) certain people, activities, events and beliefs. These maintain balance through our lives. When we unrealistically expect supportive without challenging events to occur we add to our levels of distress. Our infatuations occur when we perceive more support than challenge from a specific source, and distress occurs when we experience the fear of loss of that source. When our values are supported, our dopamine and oxytocin levels are elevated in our brains. Our infatuations are actually forms of addiction to these brain chemicals elevated. Conversely, our resentment occurs when we perceive more challenge than support, and the subsequent distress is a fear of the gain of the source of resentment. Both our infatuations and resentments take up space and time in our minds, distracting and clouding our thinking. It
Dr Demartini is one of the world’s foremost experts on human behaviour. He has dedicated his life to assisting others to live an empowered and inspired life. Dr Demartini has authored numerous books, his latest being Inspired Destiny and From Stress to Success. He has appeared in many documentaries including the groundbreaking movie The Secret. For more information, call the Demartini Institute in South Africa on +27 11 0119093 or visit www.DrDemartini. com. To receive a complimentary audio presentation by Dr Demartini titled: Staying Focused on Goals, visit www.DrDemartini.com.
work-life balance
mind
All in your
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are all born with thinking, learning and creative potential, but we have to acquire appropriate skills in order to become competent. Potential without appropriate skills mean nothing. Potential with appropriate skills creates competence. This means that mental skills can be developed and your brain power can be enhanced. All people think, learn and create, but we do it in different ways. There are however many factors influencing brain power:
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THE ONLY WAY THAT PEOPLE will control the volumes of information and the rapid change that it brings about is with their brain. That is why this is called the Century of the Brain and the Millennium of the Mind. If you want a competitive advantage, you need to have the ability to out-think, outlearn and out-create your competition. This makes brain power your number one determiner of success. Thinking, learning and creativity are the main functions of the brain. We
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Information more than doubles every two years. One weekly edition of the New York Times contains more information than people were exposed to in a lifetime during the 17th Century. The top ten jobs in 2010 did not exist in 2004. Your brain is your competitive advantage in our rapidly changing world. By AndrĂŠ Vermeulen
Brain fitness Our brain has two hemispheres, but it does not mean that we will automatically use both brain hemispheres simultaneously. Utilising both brain hemispheres simultaneously comes through consistent development and stimulation. When we are born, all people start only utilising one brain hemisphere at a time in alternating fashion. This slows down our learning, thinking and creative capacity,
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work-life balance
resulting in us having to work longer and harder, rather than faster and smarter. The good news is that all people can become bilateral (which means engaging both brain hemispheres simultaneously), provided we are exposed to cross-lateral movements, such crawling, swimming, aerobics, and dancing from a young age. This allows us to be able to learn, think and create faster and smarter because the sum total of the two brain hemispheres working simultaneously is much greater. Research that Neuro-Link, a brainbased learning and development centre, conducted over the past 15 years indicated that 59 percent of people are still homolateral or moderately homolateral, resulting slower, longer and harder learning rather than faster and smarter learning. Thirty percent are bilateral, which means they use both hemispheres, but still use a dominant brain hemisphere more than the non-dominant brain hemisphere. Only 11 percent are fully integrated, utilising both brain hemispheres simultaneously. Your level of brain fitness is an important aspect, impacting your performance significantly. Utilising both brain hemispheres simultaneously is a vital pre-requisite for you to out-think, out-learn and out-create your competition. Research indicates that the brain can become unfit in a period as short as five days without any stimulation. Yet, it is one thing for people to become brain fit. It is another challenge to stay brain fit.
Mindsets When we think negative thoughts and experience negative emotions, our brains release more inhibiting chemicals, which can have a direct impact on our performance resulting in mistakes or wrong decisions. These inhibitors also weaken our immune system and drain energy levels, thus leading to ill health and poor physical and mental performance. If we think positive thoughts and experience constructive emotions, our brains release facilitating chemicals, such
as serotonin and endorphins, that will transmit electrical messages between cells, strengthen our immune system, enhance mental activity and increase performance.
Know your mental strengths If you want to reach the top of your game and out-think, out-learn and outcreate your competition, it helps to know how brain fit you are, what your preferences are in learning and thinking, and how you process information. All people are smart, but in different ways. This is how we impact the world and make a difference.
Warming up the brain Just as the body has to be warmed up to ensure peak physical performance, so too should the brain be “switched on” and warmed up if a person wants to achieve great mental performance. Yet, most people do not know how to “switch on” their brain and activate their neurological system for peak performance. Unfortunately, when we experience too much stress, our brains may produce inhibiting chemicals, such as cortisol (the stress hormone) and morphine, that may slow down electrical transmission between brain cells and may even shut down certain areas of the brain. The good news is that many physical and mental actions can be taken to ensure that people do not “switch off” certain brain areas under pressure but rather stay in the “zone” where they can optimise their brain power, concentration and mental performance.
For more information or to do a brain profile assessment contact Neuro-Link at info@neurolink.co.za.
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health habits
We all scream for
sunscreen!
Holidays are around the corner! As only the South African way goes, there’s fun, sun and sea to be had. The safe way to spend any length of time in the sun is by taking precautions against skin damage and skin cancer. Fiona Zerbst finds out how we can enjoy summer safely. By Fiona Zerbst
health habits
go into the sun without … • A CANSA UV-Smart Armband, which turns dark in colour when UV radiation intensifies, warning you to get out of the sun or reapply sunscreen. There are kid-sized armbands, too. They cost R30 and you can get them from any CANSA Care Centre countrywide or call CANSA toll-free on 0800 22 66 22. • A hat! Emthunzini sunhats have been tested and meet the Ultraviolet Protection Factor (UPF) 50+ requirement, which means extra protection. Visit www. sunhats.co.za to find out who stocks these fashionable sunhats. • Sunglasses with a rating of UV400. UV rays have also been linked to eye conditions like cataracts. • Lip-balm that has a minimum of SPF 20. • Swimwear bearing the CANSA Seal of Recognition is advisable.
Know your logos LEFT: CANSA Seal of Recognition RIGHT: From April 2013, all seal-bearing sunscreens will carry the new logo to show that they adhere to the European Colipa standard.
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There’s a wide range of sunscreen products on the market, but be cautious because using a sunscreen is not a licence to spend long hours in the sun. Exposure to the direct rays of the sun should always be kept to a minimum, especially between 10am and 3pm. “There’s no such thing as a total sunblock or any form of safe tanning,” warns CANSA. In fact, products cannot be labelled ‘sunblock’ because this would be misleading advertising. A sunscreen’s SPF, or sun protection factor, measures how much the product shields the sun’s shorter-wave UVB rays. Here’s how it works: If it takes five to
Don’t
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Which sunscreen is best?
10 minutes for your unprotected skin to start turning red, an SPF 20 sunscreen theoretically prevents reddening for 20 times longer – about two hours on average. Most sunscreens with SPF 20 or higher do an excellent job of protecting against UVB. All sunscreens bearing the CANSA Seal of Recognition (CSOR) have broad spectrum protection, meaning they protect against UVA and UVB. CANSA recently tested sunscreens to assess their UVA protection as research has shown that there is a strong correlation between UVA exposure and malignant melanoma, the most dangerous form of cancer – as a result, CANSA is raising their Seal standards and requirements. In addition to current SA standards, as of April 2013, products have to comply with the European Colipa standards to exhibit the new seal. Look for those bearing the CANSA SunSmart Choice Seal, which indicates those products already in compliance. CEO of CANSA, Sue Janse van Rensburg, says you should look for sunscreen that has broad-spectrum properties. “Broad-spectrum protects the skin from both UVA and UVB rays. The SPF must be between 20 and 50, and preferably SPF 30 to 50 for fair to very fair skin,” she says. She suggests checking expiry dates, too, because sunscreen usually expires after two years. “Look out for UVprotective swimsuits and beach-wear as UV radiation can penetrate fabric,” says van Rensburg. Remember that anyone can get skin cancer – it can affect all ethnic and racial groups. It is a misconception that darkerskinned people don’t get it. However, melanoma is more commonly found in patients with a fair complexion and a tendency to burn rather than tan, says Asmal. In lighter-skinned individuals, accelerated photo ageing is the predominant feature. This includes brown spots, poor texture, wrinkles, dryness and sagging of the skin. Pre-cancerous lesions follow on photo ageing, which frequently requires medical intervention. In darkerskin types, the predominant feature is hyperpigmentation.
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WE LOVE THE SUMMER sun and we spend a lot of time outdoors, playing sport or soaking up the rays on the beach. But sun-worshiping simply isn’t smart – there are 20 000 cases of skin cancer in South Africa every year! Exposure to ultraviolet rays can cause skin damage, like premature ageing, and, worse, skin cancer. While there are three types of ultraviolet (UV) rays, UVA and UVB are the ones we need to protect ourselves against. UVA penetrates below the top layer of human skin. According to the Center for Disease Control in the US, UVA rays can damage connective tissue and increase your risk of skin cancer. UVB rays are absorbed by the ozone layer to some extent, and don’t penetrate the skin as deeply, but they can still be damaging. According to Dr Bradley Wagemaker, medical director of Lamelle Research Laboratories, the majority of lifetime sun exposure is acquired by the age of 18, which is why it is so important to protect children. “Remember, too, that sunburn causes skin damage before any redness appears, so don’t wait until you start seeing the effects,” warns dermatologist Dr Dilshaad Asmal. She suggests that the individuals at greatest risk should be the most cautious. “These are people with very fair skin that burn easily, those with a personal history of cancer, those with a lot of moles on their bodies (up to 50, say, and people being treated with immunosuppressant drugs.”
health habits
heart Start with your
prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking healto-toe, standing on one foot, or standing up and sitting down without using your hands. Stretching exercises done twice a week helps keep flexibility, which is very important. Consider 10 minutes of stretching twice a week to improve your flexibility. For those who are 65 and older, or anyone with chronic conditions or limited mobility, you need the same amount of exercise as younger people. The activity can be less intense, and remember to use good judgment and follow your doctor’s advice.
Dr Keith is a registered Chiropractor who believes education and prevention is the best cure. Look out for his articles on different aspects of Chiropractic treatment in every issue of Live Life.
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were indistinguishable from those of the healthy younger participants.” The moral of the story here is obvious: exercise can keep the heart muscle from stiffening, which means a decreased risk of heart failure and overall better health. But this shouldn’t be your only reason for exercising. Regular exercise boosts moods, decreases stress, and keeps joints and muscles limber – all important aspects to maintaining health into the golden years. Any moderate-intensity exercise like swimming, jogging, Pilates and yoga is good. Exercising your heart muscle means exercising your body. You don’t need a gym, just a bit of motivation and a good pair of walking shoes. Aerobic exercises done 30 minutes a day is excellent for increasing your heart rate. Climbing the stairs, a brisk walk, orbital exercise machine or treadmill, anything to get your heart rate up. Practice balance exercises to help
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RESEARCHERS FROM THE University of Texas Southwestern Medical Center compared the function of the left ventricle in 12 healthy but sedentary senior citizens, 12 senior masters athletes, and 12 young adults to determine if aging was the primary cause of left ventricle failure, or if physical inactivity was also partly to blame. Researchers found that sedentary hearts were stiffer than those of the master athletes; moreover, the function of the older athletes’ hearts was virtually the same as that of the younger study participants – something that came as a surprise to the researchers. “We found that older, sedentary individuals’ hearts were 50 percent stiffer than the masters athletes, which we expected”, said one of the researchers Benjamin Levin, MD, professor of Internal Medicine at the University. “What we didn’t expect was that the hearts of these senior athletes
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Did you know that as we age our heart muscles can stiffen? This stiffening causes pressure that in turn resists blood flow into the heart. As a result, the heart’s main pumping chamber, the left ventricle, cannot pump blood throughout the body in a normal capacity, and this can eventually lead to complete diastolic heart failure. By Dr Keith Chittenden (DC) USA
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health habits
Emergency first-aid kit
for the holidays Whether you’re going to the beach, trekking in the bush, or having family over, you need to prepare for any health emergency which may hit. If you do not have a first-aid kit and do not know what to do in case of an emergency, read on and learn the firstaid ropes. By Jabulile Bongiwe Ngwenya
MORNE VAN EK, a pharmacist at Menlo Park Pharmacy reveals that a first-aid kit is important to dealing with any health problems that may arise. “In fact, any basic first-aid kit should help you deal with 75 percent of the issues that come up. A first-aid kit generally allows people to help themselves until they can get to a doctor.”
health habits
A basic first-aid kit comprises the following: • Bandages – you need two different sizes of conforming bandages. The sizes differ in the width to accommodate the expanse of the injury to the body. • First-aid dressings – you will need these to stop bleeding. By tightening around the wound and sealing it, it hurries the formation of blood clots.
• Scissors – in an emergency a pair of scissors is used to cut through clothing and also to cut bandages. • Safety pins – these are used to hold the bandage firmly but gently around the injured body part.
• CPR mouth piece – using this piece eliminates the spread of germs when administering mouth-to-mouth resuscitation.
See next page for a comprehensive first aid kit
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• Disposable latex gloves – if you have to deal with sharp objects and blood then you need to protect yourself and the patients by using gloves to stop the transmission of HIV and other diseases.
• Medication – “Having medication in a first-aid kit must be done with the help of your pharmacist who understands your individual situation, and can assist you with allergy reactions to certain medication and dosages,” adds Van Ek. That said, you do need the following in your first-aid kit: • Preventative nausea medication, especially if you’ll be going on choppy waters. • Electrolytes for rehydration in case of diarrhoea. • Pain and fever medication such as ibuprofen and paracetamol. • Antihistamines if you experience an allergic reaction. • Antibacterial topical creams to soothe and protect wounds. • Individual circumstances: diving, bush, mountaineering “I recommend using a field guide for each specific situation,” advises Van Ek. “A field guide is useful to understanding the area and the potential threats that may exist. Because a lot of the medication you’ll need is prescriptive, you should consult your doctor or pharmacist who will help you build up an inventory for your needs.”
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• Plasters • Fabric plasters give long lasting protection because of the extra sticking power. • Haemostatic plasters stop bleeding by helping with the formation of blood clots. • Waterproof plasters let air in but keep water and germs out • Hypoallergenic plasters are suitable for sensitive skins.
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• Thermometer – the sticky strip forehead thermometers are good for reading the temperature of babies or young children. Increasingly popular also is the easyto-read digital ear thermometers. The body’s normal temperature is 37 degrees Celsius. Anything over 38 degrees is considered a fever. • Wound cleanser – a very basic cleanser that you can buy at any pharmacy to help you clean grazes, bites, cuts and larger wounds. • Sterile gauze swabs – these are used where infection may be a risk and are used to clean wounds. • Normal swabs – these are used with an antibacterial cream to put over the wounds once you have cleaned the wound. • Tweezers/forceps – these are useful for pulling out pieces of glass, wood, metal, thorns or other intrusive bodies.
• Interlocking splint – this is useful if there is an arm or leg break. • Eye wash – break the seal and squeeze the vial to allow solution to flow across the eye. You can also use cooled boiled water to cleanse. • For burns: • Burn plaster – this rebalances the moisture in the wound. • Burn gel – put onto burn wound to rehydrate the wound and relieve pain. You can also make use of the paraffin gauze.
health habits
A comprehensive first-aid kit for the bush or the mountains should have the following:
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Bandage materials
Medical information
4
Dressing, Gauze, Sterile, 2" x 2", Pkg./2
2
Bandage, Conforming Gauze, 3"
4
Dressing, Non-Adherent, Sterile, 3" x 4"
4
Dressing, Gauze, Sterile, 4" x 4", Pkg./2
2
Eye Pad, Sterile
5
Acetaminophen (500 mg), Pkg./2
2
Bandage, Stockinette Tubular, 1" x 4"
1
Instructions, Easy Care Medications
10
Bandage, Adhesive, Fabric, 1" x 3"
5
Ibuprofen (200 mg), Pkg./2
10
Bandage, Adhesive, Fabric, Knuckle
6
Diamode (Loperamide HCI 2 mg), Pkg./1
Bleeding
3
Patient Assessment Form
1
Comp. Guide to Wilderness & Travel Medicine
Medication
6
Antihistamine (Diphenhydramine 25 mg)
3
Gloves, Nitrile (Pair), Hand Wipe (Intl)
2
Aspirin (325 mg), Pkg./2
1
Instructions, Easy Care Bleeding
1
Glutose Paste (Glucose 15 g)
1
Trauma Pad, 8" x 10"
1
Antacid, Pkg./12
1
Trauma Pad, 5" x 9"
5
Cold Medicine, Medicidin-D, Pkg./2
Blister/burn
2
Oral Rehydration Salts
2
Burn Gel Pack
3
Cortisone Cream 1%, 1/32 oz (.9 g)
22
Moleskin, Pre-Cut & Shaped (11 pieces)
3
After Bite Wipe
1
Molefoam, 3" x 5"
1
Aloe Vera Gel with Lidocaine, 1 oz
CPR 1
Instructions, Easy Care CPR
1
CPR Face Shield, Laerdal
Dental 1
Filling Mixture with Pain Relief
Duct tape 1
Duct Tape, 2" x 5 Yards
Fracture/sprain 1
Instructions, Easy Care Fracture & Sprain
1
Bandage, Elastic with Velcro, 3"
1
Splint, 4" x 36"
2
Bandage, Triangular
Instrument
Other 2
Waterproof Bag, 6" x 9"
2
Plastic Vial, Flip-top, Large
2
Plastic Vial, Flip-top, Small
Survival tools 1
Matches, Waterproof
Suture/syringe 1
Scalpel, Sterile, Disposable, #11 Blade
Wound care 1
Instructions, Easy Care Wound
3
Tincture of Benzoin Topical Adhesive, Vial
1
Tape, 1" x 10 Yards
1
Syringe, Irrigation, 20 cc, 18 Gauge Tip
1
Scrub Brush, Sterile
6
After Cuts & Scrapes Antiseptic Wipe
2
Povidone Iodine, 3/4 oz
1
Thermometer, Digital
1
EMT Shears, 4"
1
Splinter Picker/Tick Remover Forceps
1
Wound Closure Strips, 1/4" x 4", Pkg./10
3
Safety Pins
2
Cotton Tip Applicator, Pkg./2
1
Pencil
4
Triple Antibiotic Ointment, Single Use
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The
bittersweet
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truth
Have you ever noticed how processed foods always say “as part of a healthy balanced diet�, or are packaged in wrappers that surround the product with images of salad, fruit or other healthy raw ingredients? Processed foods open up a danger zone of unhealthy options, and possibly the single most dangerous ingredient is the unsuspecting corn syrup. By Bronwyn Wainwright
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Eat this, not that for healthier HFCS free options:
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Sweets and chocolates
Many of your favourite sweet brands use excessive amounts of corn syrup. The better option: Buy good quality sweets and opt for organic chocolates. A small serving size of good quality sweets or chocolate will be more rewarding and probably less fattening.
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Fizzy drinks
Believe it or not, many fizzy drinks contain HFCS. Add this to the long list of reasons to avoid fizzy drinks altogether. The better option: Mix 100 percent fruit juices with sparkling natural water if you need those bubbles. Always avoid juice concentrates or juices with other artificial ingredients or flavourings.
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Breakfast Cereal
04
Yoghurt
Some brands of yoghurt, especially those that are labelled “sweetened” or that contain fruit pieces, are full of corn syrup. The better option: Choose plain and unsweetened yoghurt and add your own fresh berries, fruit pieces, honey or organic brown sugar, which often don’t contain HFCS (always check to be sure).
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Salad dressings and sauces
Corn syrup is often added to unsuspecting items like salad dressings and sauces that you wouldn’t expect to find sweeteners on the label. The better option: Make your own dressings using fresh, natural ingredients, good quality olive oil and vinegars, and herbs picked from your own herb pots.
The verdict? Corn syrup shows up in many foods that you wouldn’t expect, including breads and baked yummies. Read the labels before you add an item to your shopping basket. Go back to making fresh meals and snacks based on whole foods from natural sources. If the food isn’t processed, you can be sure there's no corny culprit waiting to sabotage your appetite.
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The better option: Read nutrition labels carefully when in doubt and choose natural cereals over refined varieties.
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Even seemingly healthy breakfast cereals contain high amounts of sugar and corn sugar. Be wary of those that promote fibre while hiding unnatural ingredients in the list.
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THE A NOT-SO-SWEET REALITY is that high-fructose corn syrup (HFCS) is the most used sweetener in the food industry – over the decades it has come to replace natural cane sugar as a sweetener because it is far easier and less expensive to produce. Nutritionist and fitness expert Mark Wolff, says, “Simply pick up a tin of baked beans, a bottle of coke, a packet of sweets and you will find dreaded corn syrup on the ingredients list”. “Corn syrup has the devastating side effect of suppressing the satiatory receptors in the stomach. These receptors tell your brain that you are full so that your body knows when you’ve had enough to eat. If the receptors are suppressed, the brain isn’t able to send your body a message that it should stop eating, and of course you will over eat,” says Wolff. He adds, “Ever noticed how someone can drink litres of Coke and never feel full? That is the corn syrup coming into play; it’s very effective and not just limited to Coke. I was travelling last year on business in Israel and someone at a business meeting had a Coke and said they felt full afterwards. Knowing what I know about corn syrup, I was quite surprised and I explained the corn syrup theory. The guy was quite knowledgeable and let me in on a little known secret: In Israel, Coke is manufactured with natural cane sugar, not corn syrup – unlike most other countries, where Coke no longer uses cane sugar.” The jury is still out on whether or not HFCS is more damaging than any other type of sugar. A study at Princeton found that HFCS causes more weight gain than sucrose of the same amount. But, criticism of the study design left the finding in doubt. What we do know is that, given its cheap price, it is easy for companies to pack more sugar into a food using HFCS and other corn-based sugars. “It just goes to show how a single ingredient can have such a large impact. Think twice before feeding foods with corn syrup products your family. It is always best to eat as naturally as possible,” says Wolff.
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All sources of water
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are not equal Did you know that a five percent drop in your body fluids will cause around 25-30 percent loss of energy, and even mild dehydration can slow metabolism by three percent.
WATER MAKES UP ABOUT 70 percent of our body. Each cell in our body requires water to function. If we were to go without water for only a few days we would die. In order to keep your cells functioning optimally, and to eliminate waste products and toxins, you need to supply your cells with adequate amounts of good quality water. But what is good quality water? According to Dr. Robert Young, world renowned microbiologist and New York Times best selling author of numerous books including The pH Miracle, good quality water is determined by four elements: 1) purity, 2) the pH, 3) oxidative reduction potential (ORP) and 4) molecular structure.
Purity In South Africa, the majority of our tap water sources need to be filtered of impurities, such as bacteria, yeast, mould and algae, in order to reduce potential harmful effects. Over-filtration can have a negative effect on the water in that alkaline minerals are disregarded along
with the impurities in the water, resulting in acidic (low pH water) otherwise known as demineralised- or dead water.
pH balance Water must have a pH of 7 or above to be alkaline, but preferably 9.5 to alkalise the body and get rid of built up acidity. High pH water counteracts the body’s process of storing acid as fatty tissue, and thus provides a healthy means of weight loss and overall vibrant health.
Oxidative reduction potential Water must have a negative ORP value, ideally -250mv. This means that the water has an antioxidant effect; unfortunately the majority of tap and filtered water in South Africa has a positive ORP value, resulting in an oxidizing effect (rusting effect). Water with an ORP of -250mv has a bigger antioxidant power than vitamin C or green tea. Antioxidants effectively combat the positive free radicals in the body that otherwise cause the body to deteriorate and age prematurely.
Molecular structure Water must have five to six molecules or less per cluster. The smaller the cluster sizes, the easier it is for the body to absorb the water and therefore it hydrates the body more effectively. Normal tap and filtered water has large cluster volumes, hindering proper absorption. Water filtration in various forms usually addresses only one element, namely purity, but there is a lot more to consider. Good quality water is a necessity for long term vibrant health. Proper hydration keeps our cells functioning optimally, by aiding in the elimination of waste products and toxins. If you are not drinking good quality water, no matter how much water you drink, you may not be ridding impurities and toxins from your body. The only water source that provides “good quality” water and meets all of these criteria is alkaline, ionized water from a good quality water ionizer.
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Cheers
festive drinks! to
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Walk it off! By now you’re probably groaning at the thought of all this alcohol-related post-party pudge and wondering how you’re going to lose those love handles once the festive fun is over. As a guide, an 80kg woman burns 840kj, on average, when walking for 30 minutes. A 100kg person burns an average of around 550kj per half-hour of walking at three kilometres per hour.
This means you need to burn off around 15 000 kilojoules more than you take in if you want to shed half a kilogram. At 70kgs, to work off four standard glasses of rosé wine, a woman needs to walk for 30 mins. To counter those four beers, she’d need to walk for 50 mins. This is a rough guide: kilojoules burned per person depends on their weight, sex, walking pace and minutes walked. Try this: There is a useful tool at DrinkAware.co.uk, which allows you to enter how many drinks you’ve had. It then shows you how many calories and alcohol units you’ve imbibed. Then pull on your takkies and walk, baby!
Fast fact The word “toast,” which means wishing good health originated in ancient Rome. A piece of toasted bread was dropped into the glass of wine back then.
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since they contain around 250kj. Bad news for cocktail aficionadas: the mixers of your favourite cocktails pile on more pounds than the actual alcohol. Some daiquiri or margarita mixes can contain upwards of 35gr of sugar (that’s 7 teaspoons)! Plus, they add more than double the amount of calories than the shot of rum or tequila in the drink. What's worse, the calories from mixers are the worst kinds of calories – simple and refined sugars. So, the best mixer of all is soda water, which comes in at an all-time low of 0kj. I’ll drink to that!
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IT’S UNDENIABLY THE SEASON when, unless you’re a teetotaller or don’t drink alcohol for religious reasons, you’re likely to imbibe more booze than at any other time of year. It’s summer in South Africa, you’re in holiday mode and you slip into the habit of a G&T or glass (or two) of wine at lunchtime, a couple of beers with the boys around the braai, or a rainbow of cocktails at one of the myriad festive season parties. Go ahead and cut loose – we’re not here to be a bunch of party poopers – but there is always the cardinal rule when imbibing: do not drink and drive if you’re over the limit. For that matter, don’t swing from the chandeliers or operate a frontend loader while under the alcfluence of incahol, either. Not all drinks are created equally, of course. Some whisper through the digestive system like a wraith, others like a meat-seeking missile packing on the belly fat. Castle Light, for example, contains 438 kilojoules (kj), while Castle Milk Stout adds 758kj to the jelly belly. A Redd’s Cider is a whopping 843kj, a Savanna contains 805kj and a Savanna Light 554kj. If wine is your tipple of choice, toast the New Year with a glass of sparkling wine at 311kj. Dry white or red wine contains between 353-504kj, while the semi-sweet equivalent, whether white or rosé is 781kj. Port comes in at 664kj. If spirits are what ignite your inner party animal, whisky, brandy, gin and vodka are better options
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‘Tis the season to drink Bolly, tra la la la la, la la la la. Deck the halls with crates of Stoli, tra la la la la, la la la la. My apologies for subverting the jolly old lyrics, but it’s that time of year again! French champagne, cocktails, sundowners, shooters, braai-side brews, beach bevvies, festive toasts – a cornucopia of concoctions with which to celebrate the holidays. By Shona Bagley
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Food for your skin
By Jabulile Bongiwe Ngwenya
Organic fruit and vegetables contain powerful anti-oxidants that help fight the ageing process. These foods are also filled with essential vitamins and minerals to help rejuvenate the body and allow it to function optimally. Fruits work well for the body´s rehydration.
Tea is full of flavonoids – naturallyoccuring antioxidants which fight skininjuring free radicals. Green tea contains more anti-oxidants than other teas although care should be taken when drinking tea as it does contain some caffeine, which is a stimulant.
Nuts contain anti-ageing fats, vitamins and minerals. Almonds enrich your skin with vitamin E, a powerful anti-oxidant for your skin while walnuts are a great source of omega-3 to help your skin stay young and supple. Walnuts are also good to help ease sleeping disorders.
Olive oil contains good fats which are excellent in the fight against harmful sun rays. Dipping some whole grain bread, also filled with rejuvenating anti-oxidants, into olive oil as part of a meal not only fills you but is beneficial for your overall health. If you have a sweet tooth and to end of your day, snacking on dark chocolate stimulates the circulation of blood to your brain and the rest of your body. This keeps your hydrated and leaves your skin soft and healthy.
Make sure eggs are part of your daily diet as these contain two anti-oxidants lutien and zeaxanthanin that protect the skin against harmful sun rays. Eating eggs will ensure you have a softer, healthier, firmer, hydrated skin. Fatty fish, such as salmon or mackerel with high omega-3 and omega-6 content is good helps to renourish your body´s organs. These fatty acids are also highly recommended for mental balance.
It is in our nature to seek pleasure and while moderation is recommended, excess will sometimes creep in. When it does, then adding the right foods will help you stay looking you and fresh.
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Water is vital to maintaining optimal organ function. It is also excellent to prevent dehydration. After a heavy night, most people reach for caffeine or other stimulants to rejuvenate the body. This works in the short-term but will eventually lead to dehyration and your body crashing. Doctors and nutritionists recommend approximately eight glasses of water a day. You can substitute water with other drinks like herbal teas or flavoured water.
• Tomatoes keep the skin red and help reduce sunburn. They also create more collagen in the skin to prevent sagging. • Strawberries have a high volume of vitamin C which helps create collagen fibres that help the skin stay smooth and firm.
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WE ALL LOVE INDULGING in delicious foods around this time of the year. Give us a reason to celebrate and we will – the festive season with long hot summer days means there is nothing better than hearty indulgences. But it is also the time of year you want to look your best. You may have heard it all before, but how often do you practice what you read? Your skin will only look as healthy as the foods that nourish it, so set your New Year resolution now and get a head start by choosing to add a little more of just one of the following to your diet each week:
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The famous actress Lucille Ball once said the secret to staying young is to live honestly, eat slowly, and lie about your age. Living honestly and lying about your age are personal moral issues. On the other hand, eating slowly is purely for the pleasure of it. The truth is that eating the right foods is the secret to staying young, having gorgeous skin and radiating with health.
Hazeldean Virgin Active (012) 809 3801 076 193 4705 Medi-Clinic Kloof (012) 367 4312 mhbios@gmail.com
PRETORIA AREA
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- fitness tests for medical insurers - rehabilitation from injuries - improving posture - guidance during pregnancy, as well as for conditions such as diabetes and heart disease
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fashion Fun-filled
DON’T STEP A FOOT near a beach this summer without some of this season’s hottest holiday trends! Summer 2012 is all about making a statement, with holiday clothes in ice-cream parlour pastels, bright block colours and strong patterned prints.
The beach cover-up
Shorts
The maxi dress Stylish holiday wear means adaptability and usefulness. What could be more useful than the maxi dress, which is perfect to wear casually with comfy sandals, or to dress up with a statement piece of jewellery and gorgeous wedges. The other advantage of the maxi dress is being able to roll it up so it doesn’t take up much space in your suitcase, and it suits all body shapes!
The playsuit
As well as adding a touch of sophistication to any outfit, a printed scarf will keep you warm during those cool evening strolls on the beach and when you are on the plane or in air-conditioned restaurants.
Chic summer sandals Leave your high heels at home and opt for comfortable shoes, think ballet flats, thongs and wedges. I love wedges! For starters, it is the trend for summer and they reach new heights with playful prints and pops of colour.
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The printed scarf
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Like the maxi dress, the effortless playsuit transforms from daywear to evening wear in the blink of an eye. It can also work well as the perfect beach coverup over your bikini. This season’s styles include pretty florals, pin-stripes and geometric prints.
To save space in your suitcase, invest in stylish shorts that can be worn to the beach and then dressed up for a restaurant. For summer 2012, choose silk or lace effects. Personalise your style with a high-waist cut, button detail on the front or a thin belt for a trendy look.
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Ideal for when you are basking in the sun on the beach, printed kaftans and sarongs give even the simplest bikinis a touch of exoticism (on top of camouflaging everything you don’t want seen on the beach).
Can’t wait to leave your daily routine behind and head for one of South Africa’s sunny beaches? Image consultant Ronel Jacobs dresses you in style for the festive season. By Ronel Jacobs
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Round sunglasses
The canvas beach bag
The one thing you cannot do without on holiday is a pair of sunglasses; it’s a real summer essential. To make sure you don’t run the risk of losing your designer sunglasses in the ocean, it is much better to go for high street versions. The trend this season is round sunglasses, as seen on Olivia Palermo and Nicole Richie.
When it comes to bags for your holiday it is better to leave your favourite handbag behind and invest in a basic canvas bag for the beach that is big enough for all your essentials, including towel, sun cream and a great book to read!
Versatile swimwear A summer wardrobe must, of course, include a swimsuit, not only to wear on the beach but also to go with shorts or the Katharine Hepburn inspired palazzo pants when you head to the bistro for lunch.
Throw in accessories Long necklaces in vibrant colours really lift your look for evening and nothing sets of a golden tan quite like an eye-catching statement piece. Think non-fuss jewellery when packing for your holiday, but do remember to pack other essentials such as your iPad case, a funky fedora hat and your cosmetics pouch.
The best swimsuit for your body shape Follow this guide to get the perfect swimwear for you this summer.
Swimsuits for a flat chest
• Avoid: bras or bandeaus that constrict the chest or premolded swimsuits that press your bust to your body. • Go for: maximum push-up swimwear in light or fluorescent colours and swimsuits with frills or large prints (polka dots, flowers, thick horizontal stripes). These will enhance your top half.
Swimsuits for a flat bum
• Avoid: shorts, high cut briefs or boxer short styles in dark block colours, which will flatten your already slightly less than prominent behind even more. • Go for: wrap styles, styles that are gathered or have large prints, small bows or a wide waistband.
Swimsuits for a wide waist
• Avoid: bandeau tops, square necklines or one-pieces in dark block colours as these will all highlight a rectangular body shape. • Go for: asymmetric swimsuits (to distract attention from your middle), light coloured bikinis and bikinis with large prints (squares or flowers).
Swimsuits for short legs
• Avoid: boxer short style bikini bottoms or large briefs as this will elongate your body, making your legs look shorter. Avoid one-piece swimsuits with shorts, which will cut your legs off at the top, making them look out of proportion. • Go for: high-cut legs in order to elongate your legs, high cut and print (horizontal stripes) to trick the eye.