Live Life Magazine

ISSUE 6 2013

Your Essential Guide to Living | R15,95 (VAT INCL.) RSA

EE FR PY CO

2013’s

CELEBRITY DRUGS

20 BETTER

TIPS FOR

SLEEP TONIGHT!

TIME TO

UNWIND

GAUTENG’S TOP SPA DESTINATIONS

Outdoor

F IT N E S S

HITTING THE TARGET:

Why you should give archery a try

S U M M E R S O R B ETS :

Fun, tasty and frozen

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contents RESEARCH SHOWS WE CAN BURN UP TO 30% MORE CALORIES TRAINING OUTSIDE – AND IT SPARES YOU FROM THE FRUSTRATION OF STANDING IN A QUEUE IN THE GYM WAITING FOR EQUIPMENT.

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1 ISSUE 6 2013

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37 TAKE CARE

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20 24 30

2013's Blockbuster Meds

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20 Tips for Better Sleep Managing Your Diabetes in 2013

BALANCING ACT

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Start of School Woes

EAT IN

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Summer Sorbets

GET PHYSICAL

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37 38 40

Get Moving Move of the Moment Take to the Outdoors

GET OUT THERE

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Singita Mara Tented Camp Gauteng’s Top Spas

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8 10 13 14 17 18

Publisher's Letter Contributors How to get your Live Life Magazine How’s Life?

Need to Know What’s happening?

Must Read Relaxing Destinations Health Trends

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Publisher's letter

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As the first quarter of 2013 draws to an end we reach the time of year when we sit back and start to reflect on what we have achieved so far. We examine the New Year’s resolutions that we set out to achieve. If you have not been able to fully commit time and energy to yours, do not despair. Instead, take a deep breath and try to get yourself into the mindset of enforcing balance in your life.

WHEN YOU JUDGE ANOTHER, YOU DO NOT DEFINE THEM, YOU DEFINE YOURSELF.

BALANCE HAS GOT TO BE the most important component in a healthy life. And by balance, I mean not only physical and nutritional balance, but in the emotional and mental sense as well. People underestimate the significance of positive mental and emotional wellbeing. Once you achieve this, caring for your body will become easier as your emotional health strengthens and you place more and more importance on yourself as someone who deserves good health.

Mental strength and increased focus will make you more committed to your exercise regime as well – but mental strength and clarity is difficult to achieve.

The reason for this is the amount of negativity out there that we need to actively avoid in both our thoughts and conversation. The two most common negative factors that I have noticed in society are complaining and judging others. And in response to these I propose the following two solutions: Don't judge others. Remember, when you judge another, you do not define them, you define yourself. Try to stop yourself from automatically judging people that

you see around you, and perhaps your definition of yourself will change.

Once you can stop yourself from judging others, you may even notice that you are complaining less. This will make a positive change in your life, as Eckhart Tolle said, “See if you can catch yourself complaining in either speech or thought, about a situation you find yourself in, what other people do or say, your surroundings, your life situation, even the weather. To complain is always nonacceptance of what is. It invariably carries an unconscious negative charge. When you complain, you make yourself a victim.

Leave the situation or accept it. All else is madness.” Good advice.

Look to the positive in life and not the negative. Look after yourself and the people around you.

Until next time,

Fanie Hendriksz

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Contributors to this Issue Anna Wood

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Jeanne Fourie-Hattingh

Dr Melissa & Celeste Smith

Nicola Weir

ISSUE 6 2013

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Anna has been involved in fitness most of her life, from studying dance for 3 years at TUT and becoming a Pilates instructor, personal trainer, and fitness manager in London to now owning Go Active outdoor fitness boot camp. In 2011 she represented South Africa in the World Fitness Federation World Championships in Austria where she took the world title for the “Miss Bikini’ division. Anna features regularly on the Expresso morning show on SABC 3, giving advice on fitness and correct supplementation use. She is driven and motivated by her ability to motivate other woman in achieving their fitness goals. She is a proud USN sponsored athlete and brand ambassador for Nimue, Veg Worth, Beauty Beyond Belief Salon and Gym Bunny Clothing. For more information, visit www.go-active. co.za or www.annawood.co.za.

Jeanne Fourie-Hattingh (M-ECI Psych, M Ed Counselling) is a psychologist from George. Living on the beautiful Garden Route inspires her as she tries to live her life according to the principles of mindfulness. Her aim is to help people live life a little easier. With experience in clinical hypnosis, ego state-, solutionfocused -, dance and movement, play - and somatic experiencing therapy, her approach is holistic and person centred.

For more information, contact her on 044 874 1241/1527.

Dr. Melissa Smith and Celeste Smith are a doctor and scientist sister team writing about medical news and reviews, keeping you up to date with everything you need to know to keep living a healthy life.

Their combined experience in both the emergency room and in medical product development allows them to bring you the news from the front lines and behind the scenes – letting you know what to have in your medicine cabinet and differentiating between the hype and the helpful.

Nicola is a freelance writer based in Pretoria who is passionate about travel and health.

With a Bachelors Degree in Journalism from the University of Pretoria and five years experience in the publishing industry, Nicola is well versed on several topics. In spite of opening her own business in the wedding sector, her passion for writing could not be stifled and so she continues to produce feature articles for a number of local publications.

PUBLISHER Free Radical Media EDITOR Fanie Hendriksz CONTENT MANAGEMENT Studio Sweet Design www.studiosweetdesign.com All editorial enquiries to be sent to editor@freeradicalmedia.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 Anna Wood, Kathryn Gilson, Jeanne Fourie-Hattingh, Dr Melissa Smith, Celeste Smith, Nicola Weir, Manley Communications, Oxigen Communications IMAGES © iStockphoto.com, 123RF, Publisher's Image by Marita Keet Kotze 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

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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.

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.

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.

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ISSUE 6 2013

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Need to Know

Croc

on your arm?

Crocs is best known for their signature love ‘em or hate ‘em slip on shoes but since the company’s launch, they have expanded their range which now includes a variety of different footwear – to suit any taste. Their accessories line now has new item too – one for your arm, instead of your feet. The Crocs Tote Bag is both durable and fun! They are come in three bright colours – Parrot Green, Berry and Navy – and are available at Crocs owned retail stores across the country for R299.95.

Outdoor

Adventure Tech Garmin Southern Africa has launched the fēnix – its first GPS wrist watch designed specifically for outdoor adventurers, by outdoor professionals for almost any outdoor activity. Those who get “lost” in their passion for outdoor adventure can now rely on fēnix and trusted Garmin-GPS quality to guide them on and off the beaten track and back again safely with comprehensive navigation capabilities and pioneering tracking functionalities.

Integrated GPS and optimised ABC sensors (altimeter, barometer, compass) supply outdoorsmen with all the navigational tools needed for essential real-time information whilst on the go. The fēnix is easy to use, weatherproof and although it is built to endure the toughest outdoor conditions its classic round watch design also makes for a stylish day-today timepiece.

The fēnix is now available at selected retailers nationwide for a recommended retail price of R4,999.

Macaroon Macaroon is best known for bringing the best designer accessories, handbags and travel bags to women who seek to make a statement and now they have launched a new online store, making it even easier to browse and buy from their exciting imported collections. They import a range of accessories from London and have recently introduced PIPDUCK boots and Butterfly Twist pumps to their range. They also have a home range making it a complete collection. Macaroon is all about finding that singular item which is an indulgent expression of a person’s personality. Try them out at www.shop.macarooncollection.co.za.

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What's happening

A few events to look out for in the Gauteng area

Essence of Ireland

Tierlantyntjies Market

16 April – 5 May The Jo’burg Theatre

24 – 28 April Pretoria

A Tribute to ABBA, Queen and The Bee Gees 8 – 24 March The Mandela at Joburg Theatre Don Quixote is a feisty, funny story ballet set in sunny Spain featuring the dancers of South African Mzansi Ballet plus guest artists. Based on an episode in Cervantes’ epic novel and set in bustling Barcelona, the ballet tells a story of the triumph of young love over parental match-making. The beautiful, audacious Kitri and the dashing but poor Basilio are determined to marry but Kitri’s father has more ambitious plans for his daughter. Bookings can be made at the Joburg Theatre. Alternatively call 0861 670 670, or visit www.joburgtheatre.com for more information. Ticket prices range from R50 to R336.

6 March to 14 April Parkview Barnyard Theatre

March is TB Awareness month!

April is Health Awareness Month!

14 March World Kidney Day 20 March World Head Injury Awareness Day 21 March World Down Syndrome Day 24 March World Tuberculosis Day

2 April National Polio Eradication Awareness Day 2 April World Autism Awareness Day 7 April World Health Day 17 April World Haemophilia Day 25 April World Malaria Day

ABBA, Queen and The Bee Gees are three of the most influential pop and rock groups of all time. This spectacular Barnyard Theatre Production takes you on a trip through space and time in the 70s and the 80s when glitz, glam and some of the greatest pop tunes ever written emerged.

Thank You for the Music features an 11-piece cast that covers all the hits of the three super groups.

The show starts with the early days of The Bee Gees in the late sixties, with harmonic soft rock hits and then moves on to feature songs from the days when ABBA lit up the music scene with their first hits before finally paying tribute to one of the greatest rock bands of all time – Queen. Visit www.barnyardtheatres.co.za, or call 012 368 1555.

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Thank You for the Music:

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Don Quixote

Jo’burg Theatre is proud to present Essence of Ireland for the first time in South Africa. Set against the backdrop of Ireland, England and America in the 19th century and inspired by true events, Essence of Ireland tells a story of love, joy, happiness and heartache endured by Cora McGowan and Sean Dempsey as they are separated by emigration from each other and their beloved Ireland.

This moving story told through music, song and dance is a celebration of all things Irish and will take you on a rollercoaster ride of emotions giving audiences a unique Irish experience. St Patrick's Day is celebrated once a year throughout the world, but in Essence of Ireland, it is celebrated in every show! Essence of Ireland runs at Jo’burg Theatre from 16 April to 5 May 2013, with performances Tuesdays to Fridays at 8pm, Saturdays at 3pm and 8pm, and Sundays at 2pm. Ticket prices range from R140 to R250. For tickets and more information, visit www.joburgtheatre.com, or call 0861 670 670.

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Make time to visit Tierlantynkies Market at 56 Saal Street, Zwavelpoort, Pretoria East. This is a unique feast with 70 exhibitors, live music, wine tasting, kids entertainment and so much more. Entrance for adults is R30 and kids enter for free. For more information, visit www.tierlantynkies.co.za.

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Must Read Simple, Fabulous Lunchbox Ideas By: Leanne Katzenellenbogen

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If you have ever wished for more exciting lunchbox ideas, then Simple, Fabulous Lunchbox Ideas is the ideal book for you! Leanne Katzenellenbogen has drawn from her extensive dietary knowledge to produce a book filled with simple, yet fabulous and healthy lunchbox meals. The recipes range from tasty snacks such as sweet potato samosas to mouth watering meals such as honey and soy drumsticks. It is often the case that last night’s leftovers can be converted into the next day’s lunch. Every recipe is accompanied by a nutritional information table, and hints containing suggestions are scattered throughout the book.

The 10-Step Stress Solution By: Neil Shah A practical guide to banishing stress from your everyday life so you can feel happy and fulfilled.Do you feel overwhelmed by work or life in general? Having trouble coping with too many demands on your time and energy? Well you're not alone! Britain is currently suffering from a stress epidemic. A staggering 1 in 4 British employees are said to suffer from stress and it is listed as the number one reason for workplace absence in the UK, and South Africans are not far behind. Luckily for us, Neil Shah at the Stress Management Society is here to help. With a fantastic 10-step plan, he offers simple and practical solutions for reducing your stress levels so you can manage your life and breathe a sigh of relief. Find out how to: manage your time at work and at home; regain your balance and lift your mood; improve your concentration and motivation; get a good night's sleep and stop worrying.

Heerlik en Maklik:

Hartskos

Luscious Vegetarian

By Sonia Cabano & Jade de Waal

By: Alida Ryder Heerlik en Maklik is ’n versameling resepte wat Alida Ryder as ’n besige ma van ’n tweeling, kosstilis en –fotograaf, aan haar gesin en familie voorsit. Soms iets verbeelding ryks en bietjie ingewikkeld, maar meestal maklike en “eerlike”, onopgesmukte huis kos voorberei met ’n dosis liefde en entoesiasme en ’n knypie of twee kreatiwiteit en nuuskierigheid. Hartskos. Alida Ryder is in 2010 bekroon as die besteplaaslike kos blogger met haar werf joernaal Simply Delicious (simply-delicious.co.za).

A STAGGERING 1 IN 4 BRITISH EMPLOYEES ARE SAID TO SUFFER FROM STRESS AND IT IS LISTED AS THE NUMBER ONE REASON FOR WORKPLACE ABSENCE IN THE UK, AND SOUTH AFRICANS ARE NOT FAR BEHIND.

Sonia and Jade’s enthusiasm for flavourful cooking bursts from every page of Luscious Vegetarian! This book contains fun and easy-to-make vegetarian recipes, carefully chosen to satisfy the requirements of young professionals, bustling families and health-conscious hedonists alike.

Using mostly local ingredients, the recipes cover the full range from quick and easy everyday dishes, light bites and simple snacks, through rejuvenation and detoxification with pure foods to hedonistic feasts for celebrations and deeply satisfying soul food, as well as marvellous bakes and sweet treats. This cookbook is the beginning of an adventurous love affair with vegetarian cooking.

Ookbeskikbaar in Afrikaans.

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Relaxing

destinations

Jo’burg

by Bus A Venue of Distinction

+27 84 550 4128 www.lombardy.co.za

Perfect Family Breakaway

& Bow Hunter’s Paradise Arisdariof Bushveld Reserve is situated on 286 hectares of bushveld at Marnitz in the North Western Limpopo province, 150 km from Mokopane and 35 km from Grobler’s Bridge Post at the Botswana border. The accommodation consists of chalets with en-suite bathrooms and a camping area boasting pristine ablution and kitchen facilities. The main lodge contains a variety of facilities including a well stocked bar and friendly staff to assist with game drives, cycling, and hiking as well as bow hunting. For bow hunting enthusiasts a target practice range will get you ready for the real thing. Hunters have the option of waiting and aiming from one of two hides located at watering holes or to “walk and stalk”. Their fully equipped slaughtering facility will assist in getting your kill ready to be taken home.

A quick call to the lodge will help you to confirm which game species are available for hunting and to secure your booking.

www.citysightseeing.co.za

+27 83 441 2754 alida@arisda.co.za

+27 83 379 4805 www.arisdariof.co.za

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+27 87 725 5591 info@lombardy.co.za

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Nestled among scenic gardens, tranquil water features and majestic lush trees, Lombardy Boutique Hotel is one of Pretoria's finest accommodation options. Guests are drawn to the rural charm of this hotel where time slows down to accommodate your pace and relaxation reaches new heights. This is the ideal place for a corporate breakaway with conference facilities, an exclusive dinner party venue, a spa getaway, the perfect intimate wedding or simply to escape the confines of suburban routine. This five-star establishment not only promises distinct quality and excellent service, but also guarantees a memorable experience in style, grace and comfort. The upmarket Lombardy restaurant with its cosy yet elegant atmosphere serves innovative, contemporary food, making use of seasonal produce with an emphasis on freshness and great taste. The restaurant also boasts a cellar that is host to the original wines that were collected during the estate’s first 30 years in operation.

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City Sightseeing, the brand that operates the iconic open-top red double decker buses in over 100 cities around the world, has officially launched in Johannesburg. The tour runs along a fascinating route through Johannesburg’s CBD with stops at Gandhi Square, the Roof of Africa at the Carlton Centre, the James Hall Transport Museum, the Apartheid Museum, Gold Reef City, the Mining District, the World of Beer, the Carlton Centre, Santarama Miniland, Newtown Precinct, the Origins Centre, Wits Campus, Braamfontein and Constitution Hill. The busses operate on a Hop-On, Hop-Off basis, which allows sightseers the chance to get off the bus at any of the designated stops and then get back onto a later bus at their leisure. Tickets can be purchased from the City Sightseeing Tour Office inside Gold Reef City, online at www.citysightseeing.co.za or on the bus using a credit card.

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Health Trends Pick the Perfect Mattress

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Getting a good night’s sleep is an important aspect of maintaining your general well-being, and your choice of mattress is the first building block to ensure a restful slumber. Leading furniture and mattress supplier, Rochester, offers some pointers on how to go about selecting the perfect mattress:

01

A mattress needs to provide you with sufficient support – it needs to adequately support your spine, buttocks, heels, shoulders and head, and ensure that they are all in proper alignment.

02

If you wake up with some lower back pain it is an indicator that your mattress is no longer providing you with adequate support. Over time, mattresses also tend to collect dust mites, fungus and other germs, which can exacerbate allergies and impact negatively on your sleeping patterns.

03

There are a wide variety of different types of mattresses available, and it is important that you understand how they differ from each other in order to choose the best one for your needs.

04

It is essential that your mattress has the right firmness.

A good firm mattress should offer firm support, without putting pressure on your various pressure points. It should be able to distribute pressure evenly across the body to help circulation, decrease movement and minimise disruption.

05

It is highly advisable to choose the biggest bed possible – within the limitations of your bedroom and budget. When you are sharing a bed with somebody, large mattresses have the benefit of being able to accommodate the free movement of one party, without disrupting the other. Ensure that your bed base is suitable – a poor base can make even the most expensive mattress uncomfortable.

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To test a new mattress out, you need to lie on it and push your hand under your back – if there is a large gap, the mattress is too soft, and if there is no gap at all, the mattress is too hard. Just being able to pass your hand under your back suggests it is just the right firmness.

Seeing Green Studies have found that the colour green may increase the feel good benefits of exercise. The researchers found that subjects reported more energy and a better mood after exercising in front of green-hued nature scenes than after exercising in front of black, white and red ones. One reason could be because lush greenery signalled abundant food and nearby water to early human ancestors – as a result, positive feelings toward the colour green may have become hardwired into the human brain over the course of evolution.

The Skinny

on Late Night Eating When after-dark snacking contributes to weight gain, it's often attributed to the unhealthy choices we make when we're tired. However, a new study on time-restricted diets hypothesises that our bodies actually need a large break from eating between dinner and breakfast to achieve optimal weight and health. If we keep snacking during the wee hours, our bodies don't have time to reset and may even develop metabolic exhaustion from constantly processing incoming fuel. So if you’re up for it, try giving your body a long fast from 8pm until 7am the next morning – your body may thank you for the break!

Run Towards

Satisfaction

Had a bad day? Extending your normal exercise routine by a few minutes may be the solution, according to researchers, who found that people's satisfaction with life was higher on days when they exercised more than usual.

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take care

Everyone has heard of the medical marvels like aspirin and the infamous little-blue-pill, but what are some of the new pharmaceutical drugs that are about to make an impact on our lives and maybe even become our new celebrities?

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By Celeste Smith & Dr Melissa Smith

Celebrity Drugs of 2013

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The year of Multiple Sclerosis

Novo Nordisk has a new drug called Tresiba. Launched early this year, the drug is a long lasting insulin analogue which lasts 40 hours instead of the usual 18 – 26 hours, resulting in much fewer injections for diabetics. On top of this very helpful

Previously submental fat was surgically removed. Now an injection could lead to a much easier way. In a press release in Paris on 1 February 2013 Beyer announced that it would distribute the Kythera product outside the UK and US. With phase III trials almost complete, chin fat should soon be a thing of the past.

A cure for Hepatitis C? When you use the word “cure”, the corresponding drug has to be at the top of the list for celebrity status. Hepatitis C is a viral infection affecting the liver. The new oral drug, Sofosbuvir from Gilead, which is set to be cleared by the end of this year,

Cholesterol drugs taken less often and in lower doses?

In a big move GSK is making a major study of the drug daraplidib which will change the way we treat artherosceloris, not by removing plaque as originally intended, but by stabilising the hardened core of the artery and preventing rupture and the release of blood clots. This is a big gamble from them, but won’t we be grateful if it pays off? While they gamble on that, four major pharma companies are in a race to see who will be the first to kill off the PCSK9 protein associated with cholesterol.

Whichever company gets there first, statins are about to be very 2012 and those of us with high cholesterol will be able to take less pills, less often and with fewer side effects.

ISSUE 6 2013

A diabetes treatment that can help you lose weight?

An injection that gets rid of chin fat?

has been making the gossip columns for being an all-out cure. It will still have to be taken with side effect inducing drugs like ribavirin or interferon, but with an estimated 170 million people infected worldwide, if it lives up to the gossip this could be a new wonder drug.

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This year is the year relapsing MS takes the pharmaceutical stage as the co-star to cancer. A debilitating disease caused by inflammation of the nerves, it had no real treatments just twenty years ago. To date most patients take their interferon treatments by injection with many unpleasant side effects. Sanofi brought out Aubagio, the third available oral pill, only late last year which has quickly gained popularity, but the newest pill set to release from Biogen Idec (BG12) is touted as reducing relapse rates by 50% (20% more than Aubagio or the commonly used interferon) and significantly reducing brain lesions which form during attacks by 71% to 99%. The drug also slowed the progression of the disease by 38%. The drug has a known safety record with few side effects such as dizziness and nausea but these ease up after just a few weeks. We can’t wait for the official release in SA.

effect, some reports even show that it could be beneficial for weight loss in nondiabetics and preparation for approvals are underway.

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CELEBRITY STATUS IS BECOMING more elusive for drugs as the number of new pharmaceutical drugs released in 2012 peaked since big releases in 1996, but this also means that we can expect some great new meds when we go to see the doctor.

The competition for the spotlight is tough. Cancer drugs are in the lead with the most new approvals, accounting for 11 out of the 34 total in the US. This is most likely a result of having the best funding for research (thanks in part to that last fun run you did!). Some other major breakthroughs lie in diabetes, heart disease and neuromuscular diseases and even a possible cure for hepatitis C.

take care

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Here to Stay: While we look forward to the new drugs of 2013, let us take a moment to look at some drugs we have recently gotten used to and come to love…

At the top of our list is Zofran Zydis Wafer (GSK). This little cure for all types of nausea disperses under your tongue in seconds. So fast in fact that it dissolves before you can find out if you can hold it down! And you thought there was no cure for that nasty hangover! It stops nausea instantly and is safe to use from 1yrs old.

During pregnancy the normal Zofran tablet that doesn't disperse can be used and works just as well. Originally developed for chemotherapy associated nausea, the wafer is just the adjustment needed to put it on the favourites list. It does have an expensive price tag to it but there are some cheaper versions such as Zofer which also has the convenient rapitab, or even more affordable is Vomiz – which unfortunately needs to be swallowed.

The 3-in-1 HIV drug marketed as Atripla (Gilead Sciences and Bristol-Myers Squibb) or Viraday (Cipla) allows ARVs to be taken as one pill instead of three and makes it more likely that patients will stick to the therapy. This is especially beneficial here in South Africa with our famously high rates of HIV. Inegy (Schering-Plough) is a cholesterol lowering drug that acts by decreasing the cholesterol produced in the body as well cholesterol taken up through diet. With lower doses needed for the same effect, this drug is not a bad precursor to the drugs possibly coming up this year. It is quite potent and has fewer side effects

with patients giving very good feedback saying they are happier to comply with their therapy.

If you have children at home suffering from diarrhoea, Smecta is an easy to use dissolvable powder that has been a favourite in the ER lately. Mix it with flat sodas to make it more palatable but this little wonder is safe in children and pregnancy which makes it perfect for every emergency kit. But if you are travelling to areas where you don’t trust the water Travelan is a natural product from Australia that should be in every travel case. Drink one before every questionable meal and it protects you from the possible pathogens in your meal which could mean that traveller's diarrhoea could soon be a thing of the past.

Xarelto is a new drug that is on both our loved and new drug lists. It is loved for post-orthopedic surgery DVT prevention instead of the older warfarin or injectable heparins such as clexane. It is a onestrength-fits-all dose with no metabolic variation, meaning that there is no need for INR testing, needles or blood tests!

With warfarin, dose adjustments need to be made according to regular blood tests and most other drugs may interfere with the doses and uptake. With Xarelto there is no dosage interference and no dose adjustments. The drug is also on our list for future drugs as it is in the approval stage as a replacement for warfarin in all patients, including those of us flying, pregnant and at risk for DVT's and those with atrial fibrillation (irregular heart beat that causes strokes).

There is a lot of work and money going into the pharmaceutical industry and many new drugs trying to make celebrity status. The new trend revived from a decade ago in the years of Zyban and Zoloft mean they will probably have either a Z or an X in the name. We will see if this holds true with companies like Novartis promising as many as 14 new drugs by 2017 focusing on cancer, heart and respiratory treatments. Most new drugs come along with a premium price, but probably the best news for 2013 is that many of the industry’s biggest patents have recently expired and the much cheaper generic version of those will now be available making the biggest blockbuster drug of 2013 the cheaper versions of last year’s drugs.

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take care

Two thirds of adults report not getting enough sleep – not surprising considering everything we have to worry about these days. But getting the proper 7-9 hours of sleep can have benefits ranging from a boosted immune system to a balanced appetite. There are several contributing factors that can affect your ability to get enough shut eye – here are the tips that will put a halt to counting sheep.

By Nicola Weir

20 zzzz…

Steps to

How to sleep better tonight!

take care

Moderating your Diet 01

Keep an eye on your evening diet.

Try to stop eating three hours before bedtime. Digestion slows down at night, and a full stomach may interrupt sleep. The heavier the meal, the longer it will take for your stomach to settle.

Set the Stage 06

Lower the lights an hour before bedtime.

As the evening works its way towards bed time, start lowering the overall light level in your home. Your body can't tell the difference between "bright light" and "daylight" for purposes of regulating your sleep.

A darkening room tells your body that sleep time is near, and it will start producing the hormones that aid in falling, and staying, asleep.

07

Switch to decaffeinated coffee.

Avoid black teas, cocoa, and caffeinated soda, especially in the evenings. Caffeine can keep you awake even if you drank it earlier in the day as its effects can last up to 12 hours. Avoid tobacco products in the evenings as well.

04 Don't drink and sleep.

Try to avoid drinking water or other fluids one hour before you go to sleep, but make sure you drink at least two litres of water during the day. A well-hydrated body will not wake you up in the middle of the night, but drink a big glass of water just before bed, and you will be up in the middle of the night to de-hydrate.

05

Skip that nightcap.

While alcohol will make you feel sleepy, it reduces the quality of your sleep as your body processes the alcohol and sugars. Alcohol tends to produce broken, shallow sleep – even if you don't notice the periods of waking during the night.

Perfect Timing 09

Get on schedule.

Varying your sleeping times by more than an hour can severely disrupt your sleep quality by breaking your circadian rhythm, and advancing the sleep phase. Your body loves routine so erratic sleeping sessions will interfere with your internal biological clock, either leaving you tired during the day, or wide awake in the middle of the night. The conclusion? Do your best to resist sleeping in on the weekends.

10

Take a power nap.

For some people, and depending on work and your daily routine, a short rest in the afternoon could help alleviate the drowsiness during the day. But make sure not to oversleep! When you feel the need for a nap, set your alarm for 15 minutes. If you're ready for a nap, you'll be asleep in a minute or two and when the alarm goes off, don't snooze!

Have a glass of water, and jump back into work. You will feel much more refreshed – even more so than if you had slept for an hour.

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08

Add a splash of sound.

Use a white noise generator that generates various soothing sounds – surf, wind, steam – these are sounds that have no shape and can help your brain to de-focus. White noise has been shown to not only help people fall asleep more quickly, but it can also disguise other noises that may wake you during the night. Repetitive or ambient music is very good for falling asleep. Just be sure that the music stops or fades out in about an hour, or it could keep you from experiencing really deep sleep.

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Avoid going to bed on an empty stomach.

Conversely, an empty stomach can interfere with your sleep just as much as a full stomach. If you find that your stomach is grumbling for food and is keeping you awake, have a light snack about an hour before bedtime but avoid foods high in carbohydrates or sugar. Instead go for foods like turkey, yogurt, soy beans, tuna, and peanuts – these contain tryptophan, which helps the body produce serotonin promoting relaxation.

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02

Turn out the lights.

When it's finally time to hit the sack, keep the room as dark as possible.

Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal clock. Pull the blinds down or shut the shutters to prevent outdoor lights, or the full moon, from shining in. If you wake up and see any kind of bright light, you'll have a much harder time falling back asleep. Try to eliminate all other sources of light – windows, LED clocks, computer lights, cable boxes, and all those other devices with blinking, glowing lights and LEDs.

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A Restful Environment Medication for Better Sleep 11

Make your bedroom a haven.

Keep the clutter and chaos of everyday life at a minimum in your bedroom. Keep the textures soothing and inviting, and the light warm and saturated. Get the best sheets you can afford, too: the more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.

12 13

Check out new technology.

The newer types of mattresses that allow for adjustment or that mould around you may help you get a better night's sleep.Some new mattresses on the market let you adjust the firmness of your bed individually, for both you and your partner. Memory foam has recently soared in popularity because it moulds to the contours of your body as it warms up leaving no "pressure points" that can cause numbness, irritation or other physical issues.

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Maintain your mattress.

Replace it after five to seven years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner tend roll to the middle of the bed (unintentionally), it's time to go mattress shopping.

14

Try melatonin.

Melatonin is a hormone produced by the pineal gland in your brain. The pineal actively converts serotonin to melatonin when it is dark. When it is light it does not do so, and the melatonin oxidizes back into serotonin.

Artificial lighting-including computer or television monitors, cell phones and tablets – can interfere with the synthesis of melatonin.

Supplementing with melatonin pills is a natural way to induce sleep, especially if you are physically tired at night but are still unable to fall asleep.

15 Talk to your doctor about prescribed medication If you're considering sleep medication, you can buy one of several over-the-counter products, which generally can be used safely for a few days. Talk to your doctor about prescribing sleeping tablets. These should be a temporary measure though – perhaps to help you through a difficult or stressful period.

The National Sleep Foundation suggests a limit of four weeks while simultaneously working on your sleeping habits. Never combine sleep medications with alcohol or other potentially sedating medicines, and be sure to allow at least 8 hours between taking a sleep medication and driving

16 HAVE THERE BEEN ANY RECENT EVENTS OR CHANGES THAT HAVE BEEN TROUBLING OR OTHERWISE PREOCCUPYING YOU? THIS ISSUE MAY BE FOLLOWING YOU SUBCONSCIOUSLY AND INTERFERING WITH YOUR SLEEP.

Tell your doctor if you are concerned that you might have a sleep disorder.

Some of the most common sleep disorders are insomnia, narcolepsy, parasomnias, and heartburn. If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.

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A Fit Body Equals a Relaxed Mind 17

Exercise regularly.

If you have a sedentary job, a lack of physical exertion may contribute to reducing the quality of your sleep. The human body uses sleep to repair and recover. If there isn't much to recover from, your body's sleep cycle could be disrupted. A day of physical exertion (such as taking a run or a swim) or better yet, regular exercise, can make for deeper and more restful sleep. Don't exercise right before bed to help you get to sleep; while it tires out your muscles, it also boosts your heart rate and causes you to feel even wider awake. Give your body time to cool down, and for you to rehydrate, so consider about two hours before bedtime as the maximum cutoff for exercise.

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Take a deep breath.

Many outside factors can contribute to overall sleep problems, including stress, certain illnesses, or short-term posttraumatic stress. Have there been any recent events or changes that have been troubling or otherwise preoccupying you? This issue may be following you subconsciously and interfering with your sleep. If the issue itself cannot be addressed or resolved directly, consider employing relaxation techniques such as meditation. Medical help is recommended for mental illness, post-traumatic stress, ongoing distress caused by insomnia, anxiety, etc.

Pick a Position

19

Sleep in a different position.

Changing your sleeping position can make a huge difference in the quality of your sleep. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you're doing, but it is possible and it can make a considerable difference to how you sleep and how you feel upon waking.

When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until they become habits: • Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a pillow that's too skinny, and causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.

• Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable. Place a pillow under your legs if you sleep on your back.

• Avoid sleeping on your stomach. It's difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head.

Learn to Love Sleep 20

Enjoy your sleep.

Being in good physical condition, with the right nutrition, and regular meditation will not only help you get a good night's sleep, it will help you in all areas of your life. When you regularly get a good night's sleep, every part of your life will improve – and once you reap those benefits, it will be even easier to rest easy.

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take care

In 2012, the World Health Organisation (WHO) released their popular and highly-esteemed World Health Statistics report, an annual compilation of health-related data which puts the spotlight on various diseases. While the WHO’s report found that infectious diseases get most of the world’s attention, non-communicable diseases such as high blood pressure, heart disease, diabetes and tobacco related illnesses still continue to take the greatest toll on health. According to the report, one in ten adults has diabetes worldwide. In South Africa alone, approximately 2 million people have diabetes and of that figure, 90 - 95% of diagnosed South Africans have type-2 (non-insulin dependent) diabetes. The remaining 5 - 10% of diabetics are classified as having type-1 diabetes (insulin dependent).

take care

Managing Your

Diabetes in 2013 What is diabetes?

What happens if your blood glucose level gets too high/too low?

It is very important that blood glucose levels are kept as close to normal as

The three

types of diabetes are: Type 1 diabetes which accounts for about 5 - 10% of all diagnosed cases of diabetes. Type 1 is usually first diagnosed in children and young adults, although it can occur at any time. People with type 1 diabetes are dependent on insulin to manage their sugar levels and it cannot be reversed once it is diagnosed.

Type 2 diabetes which accounts for about 90 - 95% of diagnosed diabetes.

Several studies have shown that healthy eating and regular physical activity, combined with the correct dosages of medication (if prescribed by a doctor), can help control health complications from type 2 diabetes and even prevent or delay the onset of the disease.

Gestational diabetes which develops and is diagnosed as a result of pregnancy in 2 – 10% of pregnant women. Gestational diabetes can cause health problems during pregnancy for both the child and mother.

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Maintaining control over your blood glucose levels is one of the the surest ways to help prevent complications due to diabetes. To keep your levels in check, you must monitor your blood glucose levels regularly (as directed by your doctor) for changes which could indicate whether your diabetes is properly managed. Knowing what your blood glucose level is could help you plan your meals and activities, as well as help in managing your insulin (type 1) or oral medication (type 2) intake and thus help you to stay in control of your health.

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Why is it important to test your blood glucose level regularly if you are a diabetic?

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Diabetes is characterised by elevated (high) blood glucose or blood sugar levels. When a person has diabetes, their body either does not produce enough insulin or is unable to use its own insulin effectively. Glucose then builds up in the blood and, if not controlled, can adversely impact the quality and duration of such an individual’s life.

Diabetes can lead to serious complications such as vision loss, kidney failure, and amputation of the lower limbs.

That is why it is important to get tested for diabetes. Knowing if you have diabetes will tell you if your body can effectively control its glucose levels and this can help to prevent or delay complications and ultimately save your life.

possible. For most people with diabetes, a healthy range is between 4 - 7 mmol/l before meals (fasting) and between 6 - 9 mmol/l one to two hours after a meal.

Sometimes blood glucose levels fall too low and this is called “hypoglycemia”.

Hypoglycemia can happen when a person eats too little food, takes too much insulin/oral diabetes medicine, or is more physically active than usual.

Often hypoglycemia happens suddenly and sometimes there is no explanation for why it occurs. When this happens, a person may have some, or all of these symptoms: tremors, rapid heart rate, sweating, dizziness, feeling anxious, hunger, vision problems, weakness/ feeling very tired, headache and feeling irritable.

High blood glucose levels (persistently higher than 10 mmol/l) may mean you don't have enough insulin in your body.

High blood glucose, or "hypoglycemia," can happen if you miss taking your diabetes medicine, eat too much, or don't get enough exercise. It can also happen because of stress or illness.

When this happens, a person may have some, or all of these symptoms: extreme thirst, having to urinate often, dry skin, hunger, blurred vision, drowsiness and wounds that are slow to heal.

Both hypo- and hyperglycemia are serious and need to be addressed immediately with the necessary medical or dietary interventions (always consult your doctor for help).

In 2013, glucoCheck wants to encourage South Africans to “Target Life” by emphasising firstly the importance of knowing your diabetic status (if you don’t know it yet) and secondly to regularly test your blood glucose levels if you have diabetes.

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Start of

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Starting Grade 1 can be difficult for parents and kids alike “If there is anything we wish to change in the child, we should first examine it and see whether it is not something that could better be changed in ourselves” –C.G. Jung. Starting formal school can be very traumatic for parents and children alike,but there are certain things we can do to make it easier.

By Jeanne FourieHattingh GRADE 1 – THE NEWSPAPERS LOVE to place touching photos of sad faces, some managing a brave smile, when school opens for the new year. What we do not see is the faces of the parents, especially mommies, when they leave the school grounds on the first (and second, and third) day of Grade 1. I have even contemplated starting a support group for Grade 1 parents…

01 Preparation: Determine if your child is ready The main thing that you need to do before enrolling your child for Grade 1 is to determine whether they are school ready. In South Africa, children enter into Grade 1 in the year they turn seven. On application, the department of education can grant permission for a child to repeat grade 0. But why would we want to do that? If either you, or your child’s Grade 0 teacher feels that she might not me emotionally or academically ready to enter into a formal educational setting, have your child assessed for school readiness. As a precaution, if your child’s birthday is in November or December, have him or her

assessed anyway. A more mature and confident child is more resilient and will be better able to deal with the challenges of Grade 1. You would rather want your child to have a head start than to just hang in there.

Familiarise your child with the school setting before school starts It is usually a good idea to enroll your children in Grade 0 at the same school where they will be attending Grade 1, even if it is not on the same premises. Besides the open day – which is potentially traumatic in itself – show your child around the school in a relaxed, playful manner. Make sure they know where the toilets are and how to get to the secretary. Introduce them to the teacher and other important figures.

Remind them of other familiar people who will also be attending the school and what to do if they need something or feel unwell.

Try to attend festive days at the school in the year prior to their starting Grade 1 in order to form positive associations. Talk to your child about the differences between Grade 0 and Grade 1. The classes may be bigger, the bell can unsettle them and athletics is something new. There will be less time to play and there is usually a different approach to discipline.

The Home Routine It is very tempting to not stick to a healthy school and bedtime routine in Grade 0. But it eases the adjustment into Grade 1. Slowly ease your child into a bedtime routine the week before school starts after the December break. A tired child is seldom a happy one. Also start mentioning to your child that school will start soon – you can show on a calendar on what day the schools will open. Try to do this in a matter of fact way in order to prevent negative anticipation. Include your child in preparing lunch boxes, setting out the uniform and packing the schoolbag the night before.

The first

02 few weeks: • Avoid rushing: Wake up early enough and keep the atmosphere relaxed and pleasant.

• Contain your own emotion: For a parent, Grade 1 is stepping into a new phase with your child, which can evoke some unexpected feelings.

Normal feelings for the parent include uncertainty, fear, a feeling of loss, sadness and anxiety. Be careful not to

balancing act

or felt successful in before. Also remind them of times they felt scared before, like the first swimming lesson, and point out their success in overcoming that fear and the success and joy following that.

• Communicate with the teacher: Ask her how your child is adjusting. Also make sure that you are updated as to what your child needs to have at school and any homework. It is always a good idea to have contact numbers for some other parents in your child’s class.

03 The first year: Communication

Changes and stress at home have an effect on your child’s behavior at school.

Inform the teacher about any changes in your child’s personal life or home environment e.g. marital problems, financial strain, a new sibling, death and even loss of a pet etc. This information assists the teacher in treating your child with empathy and understanding.

Take note of any behavioral changes or regressive behavior. When a child suddenly starts wetting the bed, sucking thumb again, being unusually aggressive or withdrawn it can be a sign of trauma and deserves your attention. Signs of trauma can manifest due to prolonged stress

Limit after school activities. It is tempting to enroll your child for dance classes, karate and kick boxing because that is what the Jones’ do. This robs your child of precious play and relaxation time. When a child plays, they process and integrate their experiences, resulting in a happier and more resilient child. Merely set the scene for them to discover and develop their talents in their own time.

Starting from Grade 1, the school replaces the family as the most important social unit in your child’s life. Therefore, it is extremely important to make sure that your child is in a positive environment where they can develop according to their potential and thrive. Also get to know your child’s friends and their families.

“YOU SEND YOUR CHILD TO THE SCHOOLMASTER, BUT 'TIS THE SCHOOLBOYS WHO EDUCATE HIM “ – RALPH WALDO EMERSON.

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Behavior

Your Child’s Environment

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Keep up the communication with both your child and the teacher. Not all teachers inform parents when there is a problem in class or if their child feels unhappy. Ask questions – it is your right as a parent to be treated with respect and to know what is happening at school. Talk to your child about friends, their concerns, what they enjoy and how they are coping in general.

Be open to communication from the teacher. If the teacher is concerned about either behavior or academic progress, don’t be defensive or dismiss it. The sooner one detects problem areas, the easier it can be corrected.

and identify the cause thereof. Inform her teacher about this. Seek professional help if necessary.

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project your feelings onto your child.

• Be firm, but understanding: If your child complains or appears uncertain, validate their emotion but also let them know that this is something they need to do, that it is a normal progression for all children and that you believe that they can do it. They must know that it is fine to be scared or sad and that other children will also feel like this.

• Be firm and let go: As I write this, I cringe at the thought, but it is the right thing to do. If your child cries and does not want to let you go, take a moment to just hold them and tell them how much you love them. Remind them that they will see you shortly and that the school is a safe place. Try to divert their attention or hand them over to the teacher and then…go. Usually the child will settle in fairly quickly and will be engaged elsewhere. But when a child is continuously crying and upset all day – it needs further investigation and should not be ignored.

• Temper tantrums: These and other increased emotionality can suddenly appear or intensify. Your child is being challenged and it drains them emotionally to cope with all the changes. They will try to get rid of emotional energy where they feel safe enough to do so – usually at home. Help your child to understand why they might feel upset, because it is as unexpected to them as it is to you. Explain that it is a period of adjustment, and that soon enough it will all settle into place. It is a good idea to reference other instances of change that they got used to. Find out what helps your child to unwind after school – time spent alone, watching TV or playing outside. Just like we need time to make the transition from work to home, they need it to.

• Expect that some days will be better than others: Also communicate this to your child when she is having a bad day.

• Positive Reinforcement: If your child is struggling to adjust or feels very uncertain, increase fun activities and activities they have previously mastered

eat in

Sorbets Healthy Summer

South Africa’s swelteringly hot summer days make it tempting to reach for an ice cold soda drink or creamy chocolate ice cream, but don’t discount sorbet.

It’s light, refreshing and low in calories – made with fresh fruit, it can even be a fun source of vitamins for the kids. Clean, fresh and icy-cold, these healthy recipes for sorbet are sure to cool you off during the hot summer months.

Raspberry Sorbet www.salivelife.co.za

300 g raspberries 400 g low fat strawberry yogurt ½ cup icing sugar 2 tbsp hot water 3 tsp gelatine

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1. Crush the fruit, add yogurt and icing sugar.

2. Prepare the gelatine by adding it to 2 tablespoons of hot water and stand in a bowl of boiling water until the gelatine dissolves.

3. Whisk with a fork.

4. Fold the gelatine into the fruit mixture and leave to set overnight in the fridge.

Cooks Note: Vegetarians can use agar agar instead. Serves 4.

To add flair to your sorbet serving, scoop it into individual frosted glasses and spoon candied or fresh fruit of the same flavour on top. Add a sprig of mint leaves for some added colour and zest!

Watermelon Sorbet 32.5 ml fresh lemon juice 0.5 Litres chopped, seeded watermelon 125 ml sugar syrup Re

Lemon Sorbet 3 lemons, grated peel and juice 140 g sugar 565 ml water 1 egg white 1. Place lemon peel, sugar and water in a heavy-based saucepan. Dissolve sugar over low heat then boil liquid rapidly for about 5 minutes.

2. Remove from stove and allow to cool. Add lemon juice and strain.

3. Freeze until ice crystals form, 2 to 3 hours.

4. Whisk egg white until stiff and fold into mixture.

5. Return to freezer until firm but not rock-hard.

Cooks Note: Serves 4.

TIP!

If you want to use less sugar, the solution for frozen fruit desserts would be to make granitas, which by definition have ice crystals. When you make a granita, you freeze the blended fruit mixture in a pan, scraping it with a fork at 30-minute intervals as ice crystals begin to develop around the edges, until it is all frozen but not in a solid block.

TIP!

move the 1. Place fruit and lemon juice in a food sorbet from the freeze processor fitted with the metal blade 10 minute r about s serving so before and process until smooth. Gradually add it loosen s u p a little sugar syrup and blend evenly. Taste for bit. sweetness. If the sorbet needs more syrup, pour in a bit more and blend again.

2. Transfer to a medium-sized metal bowl or cake pan. Cover with plastic wrap and place in the freezer. Allow to partially freeze, (about 4 hours) ice will form around the edge, but the centre will be mushy. If the mixture freezes solid, let it partially thaw at room temperature before proceeding.

3. Return the mixture to the food processor and blend again until completely blended, smooth and fluffy, (about 1 minute). Immediately scrape the mixture into a plastic freezer container with an airtight lid and refreeze for 4 to 10 hours.

Cooks Note: Serves 4. This works only if your watermelon is juicy and sweet. If you make the granita version, you can use less sugar and omit the sugar syrup because the ice crystals won’t matter.

get physical

Get Moving!

Archery Wiki Defines Archery is the art, practice, or skill of propelling arrows with the use of a bow, from Latin arcus. Historically, archery has been used for hunting and combat, while in modern times its main use is that of a recreational activity. A person who participates in archery is typically known as an "archer" or "bowman", and one who is fond of or an expert at archery can be referred to as a "toxophilite".

Where to try Archery: Archers Edge Pretoria East For all archery needs from equipment to classes.

Visit www.archersedge.co.za TuksArchery Pretoria Classes in recurve-target as well as compound-target archery.

Email tuksarchery@gmail.com Mandeville Archery Club Johannesburg Full archery club Visit www.mandevillearchery.co.za

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small fee, until they are well experienced.

Along with requiring a lot of skill and practice, archery requires patience and focus. However, you can not expect to shoot a bulls-eye at a beginner level. Hours of training and preparation are needed to achieve perfection, it is best if you join a club and take regular classes.

There is no upper age limit defined for archery and some people continue with the sport well into their 80s. Although kids of any age can try archery under strict supervision, 10 years old is considered the perfect age to take up the sport. At this age a child is physically strong enough to handle the bow and arrow.

There are several health benefits associated with archery, including strengthening of the muscles in the arms, shoulders, fingers and hands; improved hand-eye coordination; and enhanced mental focus. One of its most significant features is that it can be equally enjoyed by able-bodied and disabled people – even the blind can get involved in archery using special tactile equipment.

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THERE ARE TWO MAIN types of archery that you can try. Target Archery is carried out in a flat field and requires archers to shoot a specific number of arrows at targets. This is the type you would also have seen in the Olympics where the players try to shoot at a bull's eye. Field Archery involves shooting at different targets of varying distances. This type usually involves the archers following a course that can include hills, bushes, trees, slopes, etc. and the archers are normally allowed to shoot a maximum of three arrows at each target.

There are a number of clubs and associations linked with archery that conduct classes and provide assistance for buying proper equipment. It is important to buy a bow that's properly sized and matches your physique. In simple words, choose the one that is easier to pull and requires less effort. The arrows too, should be long enough to pull and set the bow at rest.

It is usually recommended that learners use equipment provided by the clubs; for a

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The idea of pulling an arrow and hitting your target takes you back to the mythical age and thanks to the famous figures of Robin Hood, Legolas in The Lord of the Rings and Katniss Everdeen in The Hunger Games, archery has become an increasingly popular sport. Suitable for people of any age and ability, archery has several benefits for both physical and mental health. As with any new sport, it can be a little challenging at first, but once you get the hang of it you will never want to let go of your bow.

get physical

Move of the Moment Your personal trainer in every issue!

01 Starting position: The

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Side Plank

The side plank is a bodyweight exercise that uses many different muscles. This is a core strengthening exercise that also has benefits for your side muscles and your back making it a highly diverse exercise which can easily be modified to suit beginners and advanced people.

Lie on your side supporting your upper body by bending your arm and positioning it directly under your shoulder. Legs extended and feet on top of each other. If you are not strong enough, you can bend your knees.

02 Starting position: Lift your hips off the floor creating a straight line with your body and lowering it back down again. Focus on squeezing your side muscles, keeping your core contracted at all times.

By Anna Wood

Anna Wood runs Go Active Outdoor Fitness.

For more information, visit www.go-active.co.za or www.annawood.co.za.

Quick Tip Keep your head in line with your spine when lifting. Are you wobbly?

Place the soles of your feet against the base of a wall.

01

TARGET

S Internal & external oblique’s , transve rse abdomin als

Amount: Do 12-15 lifts on the one side and hold at the top on the last count for 10 seconds, repeat three times on both sides.

Variation:

As you get stronger you can make it more difficult by holding a 2kg weight in your hand.

02

get physical

Take to the

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Outdoors There are many mental and physical benefits from outdoor training, and more and more people are ditching the gym to join outdoor training groups. New trends include boot camp and cross fit training whilst the other forms of outdoor training such as walking, running, cycling, etc. remain very popular. These “new� activities are offering more people the opportunity to reconnect with the great outdoors and improve their emotional well-being whilst getting fit.

By Anna Wood

get physical

Benefits of training outdoors

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One of the prime benefits of training in sunlight is that it supplies the body with Vitamin D, which helps with the absorption of calcium in the gut and also transfers calcium across the cell membranes. This in turn gives you strong bones and a healthy nervous system by increasing the production of endorphins in the brain, again making you feel good. Vitamin D also helps to lower the level of cholesterol in blood, and sunlight can even prevent the growth of cancerous tumours. Studies show that training in sunlight for as little as 10 minutes every day can provide your body with all the Vitamin D that it needs for the day.

Despite its advantages, too much exposure to sunlight can be very dangerous, as it can lead to eye damage, melanomas, and skin cancer. So it is advised that when training outdoors that you always use proper sun protection.

Provides variety

Outdoor training allows you to introduce fun, spontaneity and variety into your daily training program. It also challenges your body to perform exercise routines which are simply not possible in most gyms including sprint training, multi-directional running, throwing, climbing over obstacles and more functional body weight training. It is a great way to “bond” with nature, you can do exercises using benches, sticks, walls, trees or anything that is available to create a circuit type combination and you can use other equipment such as free weights, dyna bands, Swiss balls, TRX, skipping ropes and boxing pads to give you the most efficient and enjoyable workout outdoors.

Your body also gets challenged in a completely different way, therefore it has to work harder and utilise more of your muscles, so in that sense it means that you will burn more calories and isn’t that exactly what we want to do. Research shows we can burn up to 30% more calories training outside – and it spares you from the frustration of standing in a queue in the gym waiting for equipment.

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You train in a group environment

There are so many boot camps or outdoor fitness camp options to choose from.

Outdoor group training is the most popular way of training at the moment and has many benefits, including:

• Motivation If you join a boot camp class there is always an instructor guiding you in what to do which is beneficial to both individuals and the group, because you receive constant encouragement and motivation from the trainer and the group. When people start working out as a group their stamina increases and the group itself encourages and pushes each other to achieve their goals. It also motivates you not to give up too quickly. Because you see the other boot campers persevering, it pushes you to

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Increase in vitamin D

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Like indoor exercise, outdoor training has many traditional benefits such as improved and maintained physical fitness, losing weight and toning up as well as helping to prevent high blood pressure, heart disease, and diabetes. However, exercise is also excellent for your mood especially when it is done outside. When you exercise outdoors the levels of the stress hormone, cortisol, in your body decreases and the levels of endorphins rapidly increase. Endorphins are the body’s natural feel-good hormones, and when they are released through exercise, your mood is boosted naturally.

As well as endorphins, exercise also releases adrenaline, serotonin, and dopamine.

These hormones work together to make you feel good. Physically active people recover from diseases like mild depression more quickly than others and being active goes together with good mental health as people age. Taking your training outdoors and combining it with the experience of being in nature and getting in some fresh air, means there is no other better way to release endorphins.

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Anna Wood runs Go Active Outdoor Fitness.

For more information, visit www.go-active.co.za or www.annawood.co.za.

Endorphin Indulgence

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IN OUR MODERN WORLD FULL of urgent demands, deadlines and fast paced living, it is almost impossible to switch off from the high stress levels. If you work in an office all day, drive to and from work, and then go to the gymnasium for a workout, you are unlikely to gain the benefits the great outdoors has to offer.

The gym exercises your body, but what about your mind which also needs training, relaxation and exercising to cope with stress levels? Research suggests that most of us spend 90% of our time indoors which is pretty alarming.

The human body and mind was never designed to spend 90% of its time secluded from the outdoors.

It’s time for a change! Now is a great time for you to start an outdoor training program. Give yourself a new challenge, a chance to benefit from fresh air and an opportunity to revitalise your spirit.

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get physical

do the same. You feel accountable to the group and you start motivating your fellow boot camper friends, which then takes the focus off yourself and gives you a feeling of “belonging” – this frees up your mind to really enjoy exercise.

• Routine Mostly people join a group exercise class because it helps them commit to an exercise routine when they don’t enjoy the gym environment. At most group classes you pay in advance, you save the dates and it’s expected of you to show up. And if you don’t show up, either members in the group or the trainer will call you and find out where you were. So no more lazy days!

• Budget Group training is less expensive than training one-on-one with a personal trainer at the gym or at your home.

• Fun! Group training is lots of fun, you can laugh with each other as you push your body to the next level of fitness and make friends for life. Isn’t that a great way to get fit, lose weight and socialise at the same time? Training with others is also non-intimidating and if you feel insecure going to a gym, group training is for you.

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Fresh air

People spend a lot of time indoors every day. Kids spend six hours a day in school.

Many adults spend at least eight hours each day inside of the buildings where they work. We spend all night in our homes: eating, playing, and sleeping. When do we take the time to enjoy “the great outdoors”?

Fresh air is highly underrated. Getting out of doors on a regular basis can improve one’s health and sense of well-being Fresh air cleans our lungs and you may even find yourself coughing a bit at first as your lungs get rid of impurities. But, after a while you will begin to breathe deeper and deeper which brings more oxygen to your cells. The increased oxygen brings with it increased energy to do the things we need to do. More oxygen brings greater clarity to the brain, which needs twenty percent of our body’s oxygen to function and you may find yourself with more mental clarity than you had before.

Exercises performed outdoors in fresh air offer increased aerobic benefits. More clean air in, helps improve our breathing technique. Better technique increases stamina. More oxygen to the muscles reduces that lactic acid build-up in the muscles which leads to cramping.

Tips for

Training Outdoors 1. Train early, the later it gets in the day the more excuses we tend to have to skip a workout. We also tend to have more energy in the mornings.

2. Join a group training class to help with motivation and to get results faster.

3. Try to avoid training in extreme cold or hot temperatures.

4. Always protect yourself from the sun. Use proper protection such as sunblock, a hat and sunglasses.

5. Make sure you are wearing the correct training gear, comfortable breathable clothing and proper training shoes.

6. Make sure to drink plenty of water during exercise to stay hydrated.

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get out there

Go Off the

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In the Lamai’s harsh, hot climate guests are kept cool with healthy, light cuisine conducive to refreshing and reenergising the body. Restorative fresh fruit smoothies, iced Fair Trade coffees and teas, crunchy salads and ethically sourced ingredients, such as organic eggs and grass-fed meat, are the order of the day with luscious desserts and homemade ice cream adding a touch of sweet decadence. Bamboo-handled cutlery, wonky crockery, wobbly glassware, and pure linen napkins enhance the authentic, natural style of dining.

Sustainable living extends to every aspect of Singita Mara River Tented Camp, as Singita consciously seeks to eliminate the use of unnecessary energy and nonbiodegradable materials. In keeping with this concept, the camp is built from natural and recycled materials including wood, stone, canvas and raw leather. It is 100% ‘off the grid’, relying entirely on a central, custom-designed solar power array using photovoltaic technology – a system that uses solar panels to convert sunlight into electricity. The solar array comprises a quarter-acre of solar panels capable of generating power efficiently even on cloudy days.

Singita Mara River Tented Camp captures the essence and simplicity of safari life, brought up to date by clever design and cutting-edge, environmentally friendly technology. It’s a place to relish being close to nature while doing good.

Visit www.singita.com or call 021 683 3424 to make a booking.

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with nature. The six tents are positioned on the edge of generous shaded decks to make the most of the river views. Two of the tents have been designed as unique family suites, each comprising two tents linked by a covered canvas walkway.

Conceptualised and designed by Cécile & Boyd’s, the subtle attention to detail throughout the camp is breathtaking – even unexpected – given the overall theme of pared-down simplicity. The boundaries between inside and outside have been blurred, eliminating that feeling of being separated from nature despite being in the midst of it. When the tent flaps are opened up, the only barrier between guests and the surrounding wilderness is insect-proof fly sheets. Beds are positioned to face eastwards so that the rising sun acts as a natural alarm clock in the early morning.

The look is cool, modern, edgy and fun without losing the elegant yet relaxed, feet-up style that defines the Singita brand.

Strong contemporary design puts a fresh spin on local creativity, with inspiration coming from traditional, everyday African objects like baskets, beads and pots, reworked and repurposed by young African designers and craftspeople.

Resourcefulness and sustainability are the watch words. Wooden turned lights were fashioned from sustainable Jacaranda wood, while decorative wire baskets echo the exact shape and design of traditional grain-sorting baskets. Natural, textured, layered, neutral interiors are injected here and there with splashes of primary red and blue and black Masai-inspired patterns.

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SINGITA MARA RIVER Tented Camp’s remote location in the Lamai triangle epitomises the company’s eco-driven philosophy of preserving iconic locations by offering ‘fewer beds in larger areas’. The camp is also run entirely on solar power, reflecting the company’s commitment to greater sustainability.

Forming part of the Mara ecosystem, the Lamai triangle is sandwiched between the Masai Mara National Park in Kenya, and the Mara River in the south. It is a wildlife viewing area with abundant yearround concentrations of resident plains game, big cats and elephant, in addition to the Mara River’s large populations of crocodile and hippo. The camp is strategically located on a sharp bend in the Mara River, providing unsurpassed viewing of the wildebeest river crossings during the annual migration.

With 16 beds surrounded by 40,000 hectares, it is one of very few permanent camps in the northern corner of the Serengeti. From August through to October, the area is renowned for unique up-close viewing of the annual migration; out of season, it continues to abound with resident game making this a superb yearround safari destination.

Remote and unspoilt, Singita Mara River Tented Camp meets the demands of an increasingly discerning traveller for an authentic and meaningful connection with nature that leaves behind a lighter footprint. Close to the ground and off the grid, the concept and design of the camp encourages constant engagement

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Singita Mara River Tented Camp has opened in the Lamai triangle, the northernmost tip of the Serengeti National Park in Tanzania. It’s an iconic destination characterised by the sheer luxury of space created by seemingly endless game-rich savannah plains. The new camp with six guest tents – a contemporary take on the classic East African safari – offers a pared-down approach to the quintessential Singita experience without compromising on creature comforts. By Singita Safaris

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get out there

Just give in In this day and age when stress looms at every second, a short get away to a spa will benefit your health and your pocket a lot more than a trip to a far away holiday destination. Booking a spa day at any one of our choice of Gauteng’s top spas, will help you come to realise that a trip to a spa is not an extravagance, but something you should actively work into your current wellness regime. By Nicola Weir

Why you should give in to the relaxing promise of a day spa and where you can find Gauteng’s Best.

IF YOU THINK YOU DO NOT NEED to invest time in the wellness possibilities that spas have to offer, then you may well be visiting from a previous century. In this day and age, everyone has either stress or lifestyle related health issues that need to be worked out. Imagine if you will, that your mind and body is fully worked out, and that to get it back into fighting form will take some time. If we try to keep up the pace of our lives without proper rest, our system will protest and when we abuse our body, it lets us know in the form of pains and aches. This is the time that we need to heal and the best place to do it, is in a spa.

Equipped with expanded services that are truly healing, properly trained spa professionals are able to recognise health concerns and take clients to the next level of well-being through lifestyle recommendations, motivation, and encouragement.

Medical spas around the country are adding health experts such as nutritionists, exercise physiologists, and dermatologists to

get out there

Mount Grace

warm blood from deeper lying tissues to the cooler skin surface; the nutrient and oxygen rich blood nourishes the skin being treated, resulting in an enhanced sense of wellbeing and a much improved appearance.

Hot Stone Massage remains one of the most popular treatments at Mount Grace Spa and in keeping with international trends, this excellent form of treatment has been taken up a notch. Clients are based on a ‘bed’ of specifically placed, heated basalt stones during their massage – the precise spinal placement of the stones offers deep relief for stressed muscles, releasing tension and significantly improving blood flow.

Providing a deep sense of relaxation for the stressed out soul, this treatment is the ideal way to settle into downtime at Mount Grace and a must for the day visitor with additional plans for facial and beauty treatments on the agenda.

Another recent introduction to their treatment menu is a Hydrotherapy session, where guests are given an opportunity to follow a sequence of water-based experiences. Experts agree that the alternation of hot and cold aqua treatments has enormous health benefits, resulting in an enhanced sense of well-being and a deep sense of relaxation. The 50-minute journey

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Certainly one of the most popular spas in Gauteng, the spa at Mount Grace is a major drawcard at this five-star country hotel situated in the foothills of the Magaliesburg.

With luxurious treatment rooms, an extensive menu of specialised face and body treatments and a host of extra facilities for guests’ exclusive use, including a café, numerous pools, a hydrotherapy garden and an Afro Zen flotation tank, it’s no surprise that the spa is considered a haven from busy city life. Always at the forefront of new treatments and trends, the Mount Grace Spa has recently launched some additional offerings to their already impressive menu.

One of these are Cold Therapies which have been incorporated into several of Mount Grace's spa treatments. International studies have shown that ‘cold’ therapies have many beneficial effects for mood upliftment and general well-being. Taking their cue from what many sports scientists have seen in cryotherapy, where athletes are immersed in ice baths or left in cold rooms for intensive post-game muscle repair, a new series of body treatments at Mount Grace involve the use of cool, pure marble discs.

Used in the Mount Grace Spa Signature Facial for example, the marble helps to bring equilibrium to the body by drawing

Magaliesburg | www.mountgrace.co.za

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Country House and Spa

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counsel, coach, and customise programs for men and women in the non-threatening environment of the spa.

Considering that medical experts cite stress as the number one factor in illnesses, stress relief is the main priority of most spa seekers. With services that focus on de-stressing the mind, body and spirit, the benefits of a spa treatment – or even better, a spa day or overnight visit – go beyond mere relaxation and beautification.

The wellness benefits of indulging in a spa treatment include increased energy, improved flexibility, and reduced high blood pressure, hypertension, insomnia and stress. By following the advice of a qualified spa therapist in choosing your treatment you will be able to heal emotional distress, reduce the effects of ageing, soothe tired muscles, tone and nourish your skin, detoxify your body, stimulate circulation and even reduce weight and weight-related problems.

involves specific times spent in a steam room, followed by a cold Jacuzzi session, the flotation tank, the bubbling mushroom pool and finally the warm Jacuzzi.

Each of the new experiences introduced at the Mount Grace Spa offers excellent health and well-being benefits and can be enjoyed on their own, but for the spa visitor in need of a pick me up, why not combine all three for a day treatment that works to relax intensively? Start the day with a Hydrotherapy session, move on to a Signature Facial with marble therapy and conclude your day of spa spoils with a hot stone back, neck and shoulder massage with spinal placement to ensure you leave feeling rejuvenated and ready to face the world.

get out there

Cradle Health Spa

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Magaliesburg www.cradlehealthspa.co.za

Camelot Spa at Villa d’Este

Johannesburg www.camelotspa.co.za Set in an historic, exquisite Italianate building where fountains, columns and Romanesque frescoes breathe romance, Camelot Spa at Villa d’Este is the complete secret space in the city. For off the hurly-burly of Jan Smuts Avenue lies a place of retreat and rejuvenation, inviting well-being and a journey to wellness.

Built in the early 1920’s and known as the house “where time stands still”, Villa d’Este was fabulously formed according to the eccentric and Italian-inspired wishes of its original owner and then more so by its second owner in the 50s – complete with cherubic fountains, frescoes, columns topped with eagles and a curved entrance façade facing a reflection pool, all of which has been lovingly restored – and has remained a landmark in the leafy suburb ever since.

The spa's facilities include a flotation pool, Rasul chamber with twinkling LED light roof, Roman Vitality pool (placed within the property’s original indoor

Roman-style bath) and hydrobaths while a conservatory is set amongst the beautiful gardens.Treatments offered include massage therapy, specialised skin treatments, body therapy, beauty treatments, anti-ageing treatments and wellness assessments.Keeping in theme, all rooms are Italian-inspired and aptly named – BelGiardino, Tranquilita and La Serenita.

After your treatment, a rooftop relaxation area over-looking Saxonworld’s hundreds of trees awaits while Cafe Villa serves stylishly healthy cuisine, all of which makes Villa d’Este a true day Spa within which to truly unwind.

Cradled in the craggy clefts of the mighty Magaliesberg hills, lies a unique Medical Wellness Facility adding years to your life and life to your years.Just a stone’s throw from Sandtonlies Cradle Health Spa, a wellness facility which offers full conventional medical consultations as well as pampering spa treatments; in a destressing, relaxing country environment.

Cradle Health Spa offers a variety of options and packages, from standard half and full day packages to exclusive half or full day corporate packages. Relax in one of 12 luxurious treatment suites, socialise by the pool or Jacuzzi or catch an opportunity to network in the Spa Café.

Packages are personalised to every individual or corporate’s specific needs, ensuring that work is balanced with relaxation, including lifestyle and medical talks, medical consultations (conducted by medical professionals), a full variety of conventional spa treatments and professional teambuilding.

Cradle Health Spa enables you to create a truly momentous experience through a combination of services, experiences and facilities. The facilities on offer include an onsite Lancet depot, medical consultation rooms, 12 luxurious treatment suites, conference facilities, a gym incorporating classes and weight training, a steam room, large swimming pool, plunge pool, Jacuzzi, spa café and outdoor relaxation areas.