Live Life Magazine by Free Radical Media

ISSUE 7 2013

Your Essential Guide to Living | R29,95 (VAT INCL.) RSA

BREAST CANCER

FREE COPY

Facts, Myths, Stats & Survivors

TAKING IT TO THE STREETS

AWARENESS!

2013 JO’BURG SPAR WOMEN’S CHALLENGE

WIN!

THE TICKETS TO EL LOOK & FE O GOOD EXP 4 See page 1

CARDIO VS

WEIGHT

PORTION DISTORTION

TRAINING

WHY YOU CAN’T KEEP EATING THOSE EXTRA 500 CALORIES

n e m o W IN BU SI NE SS

STRIVING FOR

BALANCE

GAUTENG’S TOP

FEMALE GO-GETTERS! Building Success Through Helping Others

ISSUE 7 2013

contents WIN!

TICKETS TO THE LOOK & FEEL GOOD EXPO

IT IS POSSIBLE TO REDUCE THE NUMBER OF WOMEN DYING FROM BREAST CANCER BY 45% BY IMPLEMENTING SIMPLE MEASURES THAT YOU CAN TAKE TO PICK UP CANCER EARLY

See page 14

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22 24 27 30

Meet Our Expert Cancer Myths Busted Check Your Breasts New Challenge for Survivors

47 65

TAKE CARE

36 40

The Medical Applications of Botox When is Your Child Too Sick for School?

GET PHYSICAL

47 48 50

Get Moving Move of the Moment Cardio vs. Weight Training

SPAR WOMEN’S CHALLENGE

54 56

Johannesburg SPAR Women’s Challenge SPAR Women’s Challenge Race Route

WOMEN IN BUSINESS

Gauteng’s Top Female Go-Getters!

NUTRITION

65 68 71

Foods to Boost Kids’ Brain Power Ceylnn’s Nutrition Advice Ways with Eggs

REGULAR DOSE

A Message from Our Valued Partners 4 Contributors 6 How to get your Live Life 8 How’s Life? 10 Need to Know 13 Out & About 14 What’s happening? 17 Must Read 18 Health Trends

ISSUE 7 2013

BREAST CANCER AWARENESS

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A Message from Our Valued Partners “This month’s issue of Live Life magazine is dedicated to women. This is much in line with SPAR’s mantra as we support women in various different aspects of their lives; be it sport, wellness, or everyday grocery shopping. As you all know, we are the proud sponsors of the SPAR Protea netball team; a passionate team of women who strive only for the best on and off the court. This month, we also host the annual Jo’burg SPAR Women’s Challenge, which is a race dedicated to women from all walks of life. The day is a celebration of women and wellness as we aim for 15 000 ladies to join us on the road in support of a healthy lifestyle, and breast cancer awareness. We hope that you will join us as we come together as women for Jo’burg’s most beautiful road race.”

Belinda Nel, Sponsorships Manager at SPAR

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“My goal for WOMAN@WORK is to inspire ladies and make a difference! This issue of Live Life magazine will showcase many events and stories that will inspire and hopefully encourage women to find and follow their true passion, inspire them to establish their core values, motivate them to reach their potential, strengthen their self-confidence, and trust that they will find satisfaction and balance in all aspects of their lives. My WOMAN@WORK Forum and Events help ladies network, find inspiration, promote their business/service, and as part of giving back, we promote and support local charities/non-profit organisations. I believe that we all have unique qualities and abilities, and together we can make a difference, and that is why I love the quote by Eleanor Roosevelt: “Alone we are a drop, together we are an ocean.”

ISSUE 7 2013

Toni Mackrell, Woman@Work “We all realise the stressful demands of our busy lifestyles, and the challenges we face in finding that seemingly elusive balance. The Look & Feel Good Expo is designed to help make the lives of South African’s healthier and happier. It’s a place to discover what is new and exciting in health, wellness, fitness, beauty and greening. There will be health and wellness products and services to explore, imaginative exhibits, ‘try it’ sessions and presentations that will leave you feeling inspired. It presents an abundance of positive options to enhance your lifestyle choices – dramatic changes, subtle changes – it’s up to you. Even if you decide you’re happy as you are – it’s still a brilliant day out.”

Heidi Warricker, MD of event organiser Biz Events Thank You!

Thank you to all of our top contributors for their help in making this special issue of Live Life a success. Your enthusiasm for this edition showed how much South Africa's women are committed to helping one another with all challenges they are faced with, be it business, health, family or just the daily struggle to live life balanced. – Fanie Hendriksz, Publisher

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Contributors to this Issue Chef Ronan Boucher

ISSUE 7 2013

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Irish born Chef Ronan Boucher (42) joined the team at The Hurst Campus as Chef/Lecturer in January 2009. He brings 21 years of experience at Five Star establishments such as the Westbury and Savoy Hotels in London, England to The Hurst Campus table. He began his teaching career while working as Executive Head Chef at the Park Hotel Virginia near Dublin, which is owned by the Baltimore International College, where his responsibilities extended to training and grading students for the catering industry. Here he earned three internationally recognised AA Rosettes awards, and a merit, silver and gold award from the respected Les Routiers Awards in Fine Foods. He immigrated to South Africa in 2003 with his wife Liezel and two daughters to open his successful restaurant, The Linen Room in Yzerfontein on the West Coast. Since his move to The Hurst Campus, he has established himself as an intuitive and caring lecturer, who demands exacting standards from his students while bringing out their best with his wonderful sense of humour.

Celynn Erasmus Celynn is a registered dietitian and occasionally consults as a private practicing dietician. She is a full time professional speaker and writer, a regular media columnist, founder and developer of the WELLCULATORTM and has co-published a bestselling book entitled Fast Food For Sustained Energy. Celynn is registered with the Health Professions Council of South Africa (HPCSA) and the Association for Dietetics in South Africa (ADSA). She is also a mosaic, yorkshire terrier and trail runner enthusiast!

PUBLISHER: Free Radical Media Fanie Hendriksz Managing Director info@freeradicalmedia.co.za MANAGING EDITOR Nicola Weir editor@freeradicalmedia.co.za DESIGN & LAYOUT Aneska Meintjes: +27 82 851 1441 aneska@freeradicalmedia.co.za EVENTS & OPERATIONAL ASSISTANT Marichè Otto: +27 78 934 5090 mariche@freeradicalmedia.co.za OFFICE MANAGER Chantellle Wilsnach: +27 76 635 3889 chantelle@freeradicalmedia.co.za SALES DIRECTOR Pierre le Roux: +27 79 938 4344 pierre@freeradicalmedia.co.za

Dr Melissa & Celeste Smith

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.

SALES EXECUTIVES Patricia Kinnear: +27 76 742 3523 patricia@freeradicalmedia.co.za Veronica Breedt: +27 72 328 1062 veronica@freeradicalmedia.co.za Debbie de Jongh: +27 82 969 0341 debbie@freeradicalmedia.co.za Lazola Ndyamara: +27 82 637 3535 lazola@freeradicalmedia.co.za CONTRIBUTORS Anna Wood, Dr Melissa Smith, Celeste Smith, Chef Ronan Boucher, Nicola Weir, Celynn Erasmus, Dr Sarah Rayne, Belinda Nel IMAGES © iStockphoto.com, 123RF, Reg Caldecott Live Life Magazine is published bi-monthly by Free Radical Media. Live Life is subject to copyright in its

Anna Wood

Nicola Weir

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. 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.

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.

entirety. The contents may not be reproduced in any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’. All letters may be subject to editing. Live Life is not responsible for any unsolicited submissions. 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 7 2013

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How do I get my

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

This issue of Live Life will be distributed at the following venues:

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The magazine will be available at all three of the 2013 Look & Feel Good Expos • 11-13 October Durban Exhibition Centre • 25-27 October Sandringham Farm Stellenbosch • 8-10 November Coca Cola Dome Johannesburg www.ifeelgood.co.za Networking Forums Woman@Work www.womanatwork.co.za High Tea Society www.highteasociety.co.za BBN Business Network (Vaal & Natal) www.bbnbusinessnetwork.co.za The Italian Club Conferences Johannesburg www.italianclubjohannesburg.co.za

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SPAR Women’s Challenge Johannesburg Live Life will also be handed out to participants at the SPAR Women’s Challenge Johannesburg on 13 October at the Wanderers Club, Illovo, Johannesburg.

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life?

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Comments on Facebook Recent Posts Cindy Pivacic Interesting magazine. Like • Comment

Ronel van Zyl

ISSUE 7 2013

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I enjoy your magazine. Keep up the good work. Like • Comment

We would love to keep in touc h wit h you. Let us know what you love about Live Life , what you want to see more of, and what you expect from a fabulous mag azin e on balanced livin g.

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What is your definition of a Balanced Life! Like • Comment • Share

Lesego Mkhonza Mantain good relationship in the following areas of: Family,Friends,Career,and Spirituality Like • Comment

Sue Peddle We all have to stive for balance in every aspect of life. Get a hobby and be amazed to see the change and balance it brings to your life I did and it works! Balanced and happy! Like • Comment

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Need to Know Classy Corporate

ISSUE 7 2013

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Collections URBAN Collection specialises in corporate wear. Their range, URBAN Executive, takes a fresh approach to corporate attire. With a simple twist and attention to detail they have achieve stylish lines to catch the eye of your potential clients. They offer versatility allowing their clients to choose fabrics, colours and a number of style options – giving them the opportunity to essentially create their own look that perfectly reflects their brand. Core ranges within ladies and men’s wear lines give enough variety to provide any staff member with several wearable options with endless colour customisation options. Their URBAN Executive line now offers men’s wear with tailored suits and shirts made to order, as well as stock items bought in from various suppliers. Bespoke collections allow for the distinguished CEO to have custom made suits and shirts that define their key role. The key message associated with the URBAN Executive brand is high quality, attention to detail, individuality, and fantastic turnaround times with outstanding service!

For more information, visit www.urbancollection.co.za.

Caribbean Tan

Protection in a Can

Even during the colder months of the year, we still need to protect our skin from the sun! This product is great as it is a spray on application and has special tan enhancing ingredients that will help develop your tan to give you a little sun kissed colour while still protecting your skin. Available in SPF 15 for olive toned skins and SPF 30 for fairer skin at a suggested retail price of R84,95. All Caribbean Tan Sun Protection products are available from DisChem, salons and selected pharmacies nationwide.

Eco & Kid

Friendly

eco.kid hypo-allergenic body products are formulated with ingredients which match the oils and amino acids found naturally in the skin. eco.kid products contain powerful, plant extracts such as wild harvested kakadu plum, the world’s richest natural fruit source of essential vitamin C, organically certified aloe vera leaf extract, organically certified wheat peptides and organically certified mixed berries to strengthen, hydrate and nourish the skin. Their products are also suitable for adults especially if you have sensitive skin. One of the products in the eco.kids range, the Call Me Bubbles hypoallergenic bubble bath, is a special blend of moisturising oils and warm aromas that create a pure oasis of bubbles in your bath. Its formula is made up of organically certified plant extracts free from synthetics, artificial fragrances, colour and silicones. It retails at R165 for the 250 ml bottle and is available at www.ecobuddies.co.za.

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&About

Out

News and reviews of the best travel destinations at locations across South Africa and beyond.

Pure

Foodie Heaven

Takes the Lion’s Share ThabaYa Batswana Eco Hotel & Spa, situated in the tranquillity of the Klipriviersberg Nature Reserve, is pleased to collaborate with Lombardi Lions. The educational centre, located at ThabaYa Batswana was opened on 1st December 2012. Lombardi Lions performed educational tours to schools in Gauteng and the surrounding areas and now use the ThabaYa Batswana education centre as their base. The centre is focused on education and conservation. Through the centre’s intervention cubs are taken out of higher risk situations, which make them susceptible to natural diseases increasing their rate of survival by up to three quarters. The education centre at The ThabaYa Batswana Eco Hotel & Spa has two species of cub, the more common Brown lions and the rare genetic White lions, which are from the Timbervati area. Visit www.tyb.co.za for more information on this inspiring program.

ISSUE 7 2013

ThabaYa Batswana

After many months of planning, Hamiltons Tented Camp has proudly unveiled their biggest green initiative to date – an entirely solar powered camp! The luxury tented camp is located within the Imbali Private Concession, approximately 50 km South East of Orpen Gate in the Central Kruger Park. Set within a wilderness zone, the camp was too remote to be electrified with Eskom power and to date has relied entirely on generator power. The solar powered system is capable of generating sufficient power to run all the camp’s 220 V electricity demands including the six luxury tented suites air conditioning, ceiling fans, geysers, lighting and of course boreholes and pumps. Other green initiatives at Hamiltons include reed beds, water saving mechanisms and removal of all waste from the park to approved recycling operations. Wouter Pienaar, General Manager, said “this is truly a giant green step in the right direction, we foresee a saving of around 54 000 litres of diesel per year which impacts on our pristine environment. Although noise pollution has always been kept to a minimum by ensuring that the generator housing was sound proof, we can almost hear the silence now.” Visit www.extraordinary.co.za for more information.

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Kruger’s First Total Solar Energy Solution

The chic new Le Venue restaurant at The House of J.C. Le Roux is sure to give you a taste of Le Good Life.One of the gems of the stylish four month makeover that literally raised the roof of South Africa’s leading home of sparkling wine, this dazzling new restaurant provides an uplifting setting for a relaxed escape into the heart of picturesque Devon Valley.The inviting al fresco deck is the perfect spot to enjoy delicious food on sunny days while sipping on award-winning J.C. Le Roux Méthode Cap Classique and sparkling wines, with the new gourmet braai area a welcome addition, especially for private functions. Le Venue is open from 09h00 till 16h00 with breakfast served between 09h00 and 11h00 and lunch from 12h00 till 15h00. Visit www.jcleroux.co.za for more information.

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What's happening

ISSUE 7 2013

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The Snow Maiden

7 – 10 November The State Theatre

The Youth Dance Company of Tshwane (YDCT) presents The Snow Maiden on the State Theatre stage for the first time. The story weaves a web of both love and betrayal, from Father Frost’s icy forest to the joyous winter festival and culminates in the Tsar’s palace for the wedding of Coupava and Mizgir. This production, choreographed and produced by the YDCT’s artistic team, brings true classical dance and folk-dancing together in a unique blend of entertainment. The YDCT will also be hosting the very popular children's Snowflake Party on Saturday 9 November at 11h00. Children are invited to dress up as stars, snowflakes, penguins, swans, skaters, or anything that takes their fancy and to join in for fun and magic. For block booking specials, please contact Wendy Seymour on 082 7837 378 or via wendy@anderley.co.za. Tickets at Computicket.

WIN!

Tickets to the Look & Feel Good Expo!

CherryKab Live at the 1 Love Music Festival

26 October Summit College, Kyalami

CherryKab will be performing at the 1 Love Music Festival on 26 October 2013. Catch them performing their radio hit “Head Over Heels” live! This Festival aims to raise awareness of woman and child abuse throughout South Africa. Expect 3 music stages, a flea market, fun fair, the Big Car Show, dancers, models, international acts, stand up comedy and much more with over 50 live acts and DJ’s taking part! Ticket prices range from R50 – R100 per day and weekend passes from R120 – R250. Doors open at 16:00.

Stand a chance of winning 1 of 5 double tickets to attend the Look & Feel Good Expo. Simply Like the Live Life Facebook Page and inbox us your Name and City or send these via email to info@salivelife.co.za. Competition closes 31 October 2013. T’s & C’s Apply.

80s vs. 90s

Get Ready to Rock ‘n Roll with this 80s versus 90s party! Which decade do you think rocked our world the most? The Challenge is on! 80s vs. 90s is a fun look at both decades and a musical roller coaster for the audience. The talented cast revive songs from both decades, together with two hilarious hosts who are each fanatical about their favourite era! It’s time to put your party shoes on and celebrate your Year-End Function at Parkview Barnyard! Parkview Barnyard offers endless 15 October – 31 December catering and décor opportunities and day Barnyard Theatre Parkview and night shows are available. Tickets are between R95 and R160 depending on the date. Call 012 368 1555 for bookings or visit www.barnyardtheatre.co.za. October is Breast Cancer Awareness Month!

10th October World Mental Health Day 20th October National Down Syndrome Day 29th October World Stroke Day

11 – 13 October Durban Exhibition Centre 25 – 27 October Sandringham Farm Stellenbosch 8 – 10 November Coca Cola Dome Johannesburg The phenomenal growth of the Look & Feel Good Expo over recent years reflects the growing local interest in health, fitness, beauty and wellness within the South African public. Several of SA’s leading health, wellness and fitness brands, including Liberty Medical Scheme and Pouyoukas Foods have partnered with the Look & Feel Good Expo 2013 for this year’s three-city health, beauty, fitness and wellbeing exhibitions. For more information, visit www.ifeelgood.co.za or follow the Look & Feel Good Expo on Facebook.

November is Red Ribbon Month!

3rd November National Children’s Day 14th November World Diabetes Day 25th November – 10th December Sixteen Days of Activism for No Violence Against Women & Children

December is Injury Prevention Month!

1st December World AIDS Day 9th December World Patient Safety Day

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Must Read Eet vir Twee Deur: Annabel Karmel Elke swanger vrou wil die regte voedsel eet vir haar eie gesondheid en terwille van die ontwikkeling van haarongebore baba. Dié betroubare gids sal jou help om heerlike, gesonde maaltye voor te berei tydens jou swangerskap en ook daarna. Die regte voeding is van kardinale belang tydens jou swangerskap. In die boek verskaf kos skrywer, Annabel Karmel met die hulp van dieetkundige Fiona Hinton, belangrike raad en nuttige wenke vir optimale voeding tydens elke stadium van jou swangerskap, toegerus met eenvoudige, tog heerlike, gesonde resepte. Die boek bevat ook raad oor hoe om met oggend naarheid, slapeloosheid, sooibrand en lusteloosheid klaar te speel. www.salivelife.co.za

10 Secrets of Healthy Ageing By: Patrick Holford

all in your Mind! By: Annie Coetzee

Annie Coetzee is passionate about full-blast human empowerment. Her training involves high power sessions with pioneers in this field both here in SA and internationally. Studies show that only 4% of people who read and attend selfempowerment books and seminars change their lives for the better – so Annie started to ask herself many questions, most of them starting with the word, ‘why?’ In Annie’s latest and highly praised Self-Empowerment Book, practical information is presented in such a way that the reader has to find his/her own solutions to problems. She has followed a new and fresh style of asking the right questions – courageous questions! The book comes complete with lots of space to help you do all your own writing and evaluate your personal development. For more information, visit www.anniecoetzee.co.za.

Simple & Delicious: Recipes from the Heart By: Alida Ryder

Simple & Delicious is a collection of recipes from the heart. These are dishes which Alida Ryder – a food stylist, photographer, blogger and busy mother of twins – serves to her family. Sometimes it’s something fancy and a little tricky, but most often it’s simple, honest food created with a big dose of love and enthusiasm and a pinch or two of creativity and curiosity. Alida Ryder won the 2010 South African Food Blog of the Year Award for her blog simply-delicious.co.za.

ISSUE 7 2013

It’s NOT just

Life expectancy is increasing, but this is only good news if you stay well enough to enjoy it. The 10 Secrets of Healthy Ageing draws on the latest research findings, and the health secrets of longlived people, to outline the diet and lifestyle that will help you stay healthy, look younger and feel great as you age. It explains how your body changes as you age and what you can do to avoid the illnesses of old age, as well as the aches, pains, poor sleep and eyesight deterioration that many believe are an inevitable part of ageing. It also shares the secrets of staying as fit and as mentally alert as possible, for as long as possible.

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Health Trends The Best from the

ISSUE 7 2013

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Beginning

Together with researchers, Miele has developed a range of healthy steam cooking recipes specially for cooking food for infants in Miele’s steam ovens. As children require a wide range of nutrients in proportion to their energy needs, their food needs to be packed with goodness and Miele’s steam ovens allow for food to be cooked in a very gentle manner, ensuring that it retains more vitamins and minerals. In fact, it has been scientifically proven that food cooked in a steam oven is shown to have up to 50% more Vitamin C than food cooked by traditional methods.Steam cooking is also an energy – and time – efficient manner of cooking – perfect for busy moms. Miele steam ovens can cook delicious meals for your whole family, and they can also be used to safely and quickly defrost, reheat and blanche food. They can also be used for juicing purposes, and for making jam and other preserves. What’s more, you can use the steam oven to quickly, naturally and safely warm-up or sterilise your baby’s bottles.

Sulphur Free Bubbly Simonsig Estate has released the Limited Release Pinot Noir Brut Rosé 2011 made exclusively for Woolworths. The maiden 2009 vintage was the first Rosé Cap Classique with No Added SO2 in the country. With a loyal following of bubbly lovers in search of a more innovative and health-driven style, Woolworths has a growing and successful range of red and sparkling wines with No Added SO2.The grapes are whole bunch pressed and then innoculated with a special Prise de Mousse yeast to start the primary fermentation. The yeast selection is critical as certain yeasts actually form sulphur dioxide in the wine which can be problematic when trying to make a sulphur-free wine. With a delicately fine mousse and an explosion of bubbles, it is ideal as an aperitif for summer entertaining. It also partners exceptionally well with crayfish thermidor, rich Thai dishes or decadent desserts.The Woolworths Limited Release Pinot Noir Brut Rosé 2010 No Added SO2 retails at R89.95 per bottle at selected Woolworths stores countrywide.

Rapid Relief with Physicool

Ice has long been used with great success to reduce inflammation, pain and bruising, although it can be messy, uncomfortable and awkward to apply.Physicool is the first therapeutic bandage to combine cooling with compression for the advanced treatment of soft tissue injuries. It cools more effectively than ice and has the added benefit of compression and support. Physicool, a natural cotton bandage containing a harmless coolant, draws heat out rather than driving cold in, instantly treating inflammation and bruising of muscles, tendons and ligaments. It has a long-lasting cooling effect even after the bandage has been removed. This re-usable cooling bandage is a musthave item for everyone’s First Aid kit. Physicoolcoolant spray and re-usable bandages are available from Dis-Chem in two sizes.

breast cancer awareness

FACE TO FACE

WITH BREAST CANCER OCTOBE R

BREAST CANCER AWAREN E MONTH

21 ISSUE 7 2013

OUR BREAST CANCER EXPERT on page 22 FACTS, MYTHS AND LATEST STATS

on page 24

BEST BREAST CHECK on page 27

SURVIVOR STORIES

www.salivelife.co.za

Our special Breast Cancer section has all you need know about what breast cancer is exactly, the latest research, the best ways to beat it, shocking myths and treatment. We also feature some brave ladies who are all putting one foot in front of the other after outsmarting breast cancer.

on page 30

breast cancer awareness

Meet our

Expert ISSUE 7 2013

www.salivelife.co.za

In putting together Live Life’s Breast Cancer Awareness section, we needed to call in the experts. Dr Sarah Rayne who is committed to fighting breast cancer and raising awareness stepped in to share her knowledge. MEET DR SARAH RAYNE BSc MBChB MMed MRCS FCS(SA). This long list of qualifications translates into her being a specialist surgeon who has a special interest in breast disease and breast cancer. Dr Rayne is one of the good ones – bravely striving to fight this disease. Dr Rayne completed her surgical training in the UK and South Africa and is a member of the Royal College of Surgeons of England and College of Surgery of South Africa. She also holds a degree in anthropology. She works at the Netcare Breast Care Centre based at Netcare Milpark Hospital and the Helen Joseph Breast Care Centre at Helen Joseph Provincial Hospital in Johannesburg, providing excellent breast care to public and private patients alike. She is also an honorary lecturer in the Department of Surgery at the University of the Witwatersrand, and works to educate healthcare professionals and the public about breast health. Her work focuses on increasing awareness of breast disease and its management throughout the country, through patient, community and healthcare worker education programmes. In addition to academic journal articles and presentations, nationally and internationally, she has contributed to numerous articles for mainstream publications such as Longevity, Women and Home and the Star. Even more challenging than her life as a surgeon is her most recent new role, as mother to an eight-month old son – in her words the hardest and best job ever!

For more information on Doctor Rayne click on ‘Ask Dr Sarah’ at www.breasthealth.co.za. To contact her call 011 482 1484 or email rayne.breastcare@gmail.com. The Helen Joseph Breast Care Centre has a new patient clinic every Wednesday morning for patients without medical aid. No appointment is required – patients can just turn up from 07:00 till 10:00 for a free consultation, screening and mammography. Get yourself checked today!

Dr Sarah Ra yne

Fast Fact:

Breast cancer is the most common cancer to affect women in South Africa, and the most common cause of cancer death. There are not accurate statistics for the prevalence of breast cancer in South Africa, however we know that it affects approximately 40-50 women per 100,000 per year in South Africa and accounts for more than 20% of all cancers treated in women every year. Breast cancer is also the most common cause of cancer death for women in the world today although there has been a dramatic decrease in cancer deaths over the past forty years due to increased awareness and increased screening of women. Anyone with breast tissue can suffer from breast cancer, it even affects men. Women of every age are at risk, including young women in their 20s or 30s. It doesn’t matter what race or culture you are, all groups suffer from breast cancer. Women of all walks of life are at risk, whether rich or poor, healthy or unhealthy, insured or uninsured. It is important to remember that three-quarters of women who get breast cancer were not at increased risk, and as yet we don’t fully understand why different women get cancer. Even if you have risk factors, it only highlights the need to be careful and check your breasts regularly. It does not mean you are going to get breast cancer.

FOR HELP WITH YOUR BREAST CANCER CONCERNS, CALL THE CARELINE ON 0860 233233.

breast cancer awareness

CANCER

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With so much information on Breast Cancer out there and with the internet giving everyone and anyone the chance to air their (not-so-accurate) views – it’s important to know the facts from the fiction when it comes to being aware of and dealing with Breast Cancer. MYTHS ABOUT RISK

“I’m not at risk because no one in my family has had breast cancer…”

Up to 75% of women who get breast cancer have no history in the family of breast cancer, and none of the risk factors we know about. The lifetime risk of breast cancer in South Africa is not known but worldwide it is 1 in 8, however only 1 in 100 women will develop breast cancer before the age of 50.

“Breast cancer only happens in old women…”

Everyone who has breasts has a risk of breast cancer – even men! The youngest woman ever treated in Johannesburg was 9 years old! It is true that your risk of breast cancer increases with age, but 25% of cancers occur in women under the age of 50 and 5% of breast cancer happens to women in their 20s and 30s. It is tragic to see young women diagnosed late because they thought it couldn’t happen to them. Every women needs to be breast aware and examine themselves.

“I have small breasts so less risk of cancer…”

Breasts are made up of milk tissue and fat tissue. The milk tissue is the region of the breast that develops cancer, either in the lobules producing milk or the ducts that bring the milk to the nipple. The number of these cells is very similar in all women while the size of a woman’s breasts is normally related to the amount of fat and connective tissue in the breast. So breast size does not affect the risk of breast cancer.

MYTHS ABOUT CAUSES

“Does the pill cause breast cancer?”

The pill contains hormones which mimic the hormones the body uses to control fertility (estrogen and progesterone) and it has been shown that these can increase the risk of getting breast cancer whilst you are taking them. In the decade after the pill is stopped however, your risk goes back to normal. Only some studies show this risk however, and it seems that it may only affect some people. It is important to discuss this kind of risk before you start the pill, particularly if your family or personal risk of breast cancer is high.

“Do anti-perspirants and deodorants cause breast cancer?”

This worry comes from the idea that it is good for the body to sweat to get rid of potential ‘toxins’. If these ‘toxins’ build up they may cause cancer. Whilst many people are concerned that there may be many environmental reasons why people get cancer no study has so far proven that a failure to sweat, or a toxin build-up, may be responsible. In another study the investigators were concerned that chemicals in many beauty products called parabens, were showing up in the cells of breast cancers. The method the scientists used to investigate this was flawed however, and the link has been disproved. You must always think carefully when reading horror stories about cancer and it is a good idea to get advice from the big cancer organisations who examine these claims carefully.

“Wearing a bra can give you cancer…”

There is no relationship between wearing a bra and getting cancer. It is sometimes believed that bras stop toxins flowing out of the breast but this has never been proven and does not make anatomical sense.

“Drinking water from plastic bottles can give you cancer…”

Plastic bottles are made from many chemicals and some of these, called dioxins, have been found to cause cancer in animal experiments. It is thought that exposing water to the bottles, especially if heated by the sun, can cause the chemicals such as BPA to flow out into the water and increase the risk of cancer. As yet there is no correlation between breast cancer and these chemicals in humans. Most onetime bottles used for water do not contain BPA but opt for bottles labelled BPA-free, or labelled five, four, two or one in the recycling emblem.

“Using a cell phone could be harmful to your breasts…”

The largest study done on this subject, published in 2010 could not find a link, but it was also unable to disprove a link. One of the problems is trying to estimate how much use is ‘high’ use from a person’s own estimate. One type of brain cancer was increased among frequent cell phone users but overall they had a lower rate of cancer than those who never use cell phones.

breast cancer awareness

Unlike most cancers, breast cancer does not present with pain. That doesn’t mean that if you have a painful lump it can’t be cancer, but it is unusual for pain to be the first thing a women with breast cancer notices. The most common way that women find breast cancer is when they feel a lump in the breast or notice a discharge from the nipple.

“I can’t have reconstruction – it will cost too much time and money…”

Breast cancer treatment has changed so much in the last thirty years. The days of having a mastectomy and ‘considering yourself lucky’ are long gone. Every women who is treated for breast cancer today has the right to reconstructive surgery. Commonly the surgery can be carried out using Breast Conserving Treatment (BCT) which means not the entire breast is taken away, or reconstruction can be carried out at the same time as a mastectomy. Sometimes reconstruction is delayed, but it is very, very rare that it is not possible at all. Reconstruction is also designated a Prescribed Minimum Benefit by Medical Aids in South Africa which means even the medical aids recognise how important it is and that it should be covered in your care plan.

“Radiation and mammograms cause breast cancer…”

“Breast cancer is painful…”

“A nipple discharge is not normal…”

It is true that some nipple discharges are very normal (breast feeding for instance!) It is also quite common to get a discharge after breast feeding for a while. Not all nipple discharges are normal however, and they can mean different things. Breast specialists worry particularly with one sided nipple discharges that come from just one place on the nipple whatever colour they are, and discharges that have blood in them. Get every nipple discharge checked out by a specialist.

“If you have breast cancer you’ll feel a lump…”

Approximately 10% of breast cancers present without a lump, and in fact when you do feel a lump in your breast, around 80-85% of those are benign. Most lumps felt in the breast are not cancers but might be cysts or masses known as fibroadenomas. Cancer can show up without a lump, and if you experience any of the following symptoms you should get checked out: change in the size and shape of the breast, thickening of the skin of the nipple or ulceration, eczema of the nipple, itching or scaly patches, nipple turning inwards, thickening or dimpling of the skin of the breast, lumps noticed under the arm.

MYTHS ABOUT PREVENTION

“Will regular mammograms prevent cancer?”

Regular mammography provides a method of early diagnosis and allows doctors to investigate worrying areas of the breast before they develop into cancer, but it does not prevent a patient from getting cancer. We only know how to reduce the risk of getting cancer.

“Will eating a healthy diet prevent breast cancer?”

This is difficult because eating a healthy diet is good for you, and can reduce your risk of other cancers such as colon cancer. It is also good for your heart to eat healthily and exercise regularly. There is no known way to prevent breast cancer however, and there is no diet to prevent or reduce the risk of breast cancer. It is a

The radiation used for a mammogram is a very small dose. Over the years of developing better medical care, this dose has got fifty times lower. This does not mean there is no risk however, but a recent study concluded that the benefit of detecting cancer early and treating it saved more lives (by a factor of 100) than the risk of getting cancer due to a mammogram. If you are at very high risk of breast cancer and have to start having mammograms before the age of 40, your doctor may advise you to have an MRI instead which involves no radiation and can be better for younger breasts.

“Breast Self-Examination (BSE) isn’t worth doing regularly…”

We know that the best way to detect breast cancer is a mammogram and ultrasound (before there is a lump to feel), but does that mean that BSE is a waste of time? The answer is no! Of course it is better to pick up cancer as early as possible, and part of that is learning to be breast aware. That means learning to love your breasts, and getting to know your body. You may be the best person to pick up when something is wrong with your body if you learn what is normal for you and what is not.

Fast Fact: Top 10 Female Cancers in South Africa

Breast Cancer, Cervical Cancer, Primary Site Unknown, Colorectal Cancer, Uterine Cancer, Melanoma, Oesophageal Cancer, Non-Hodgkin Lymphoma, Lung Cancer, Kaposi Sarcoma

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good idea to eat right because we know that an increased BMI can increase your risk of breast cancer after menopause.

MYTHS ABOUT TREATMENT

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MYTHS ABOUT WHAT BREAST CANCER LOOKS LIKE

breast cancer awareness

Check Your

Breasts Learn to know and

love your precious assets

The best place to check the breasts is in front of the mirror perhaps just before a bath. Breasts should be examined both standing and lying down. A skin oil or moisturiser can make the examination easier.

Step 1: T for Touch

Lie down, use a pillow to support the arm of the breast you will examine away from the body with your hand behind your head. This helps to stretch out the breast tissue and make it thinner for you to examine. Using the other hand, feel around the breast starting at the outermost area, closest to the armpit and moving round in a circle feeling the entire breast until you reach that area again. Then feel up into the armpit (you will need to loosen your arm from behind your head for this) to feel for any lumps there.

Step 2: L for Look

Stand in front of the mirror and look at your breasts. Admire the shape and curve and look for any new differences between them. Lift your arms above your head as if reaching for the ceiling and look to see if the skin falls in the same way on both sides or if there are any dimples or

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Self-breast examination involves examining the breasts and axilla to ensure there are no abnormalities such as lumps or pain. Every woman should know the texture and consistency of her breasts and how the texture and consistency of the breast changes with the menstrual cycle where the breast tends to be engorged, firmer and slightly tender, just before the onset of menstruation. All breasts are different; some tend to be lumpier while others are smooth but a woman should be aware of what is ‘normal’ for her, so that anything ‘abnormal’ is picked up early. Every woman should be encouraged to examine her breasts and axilla once every month – even women who have had previous breast surgery or a mastectomy in which case the scar should be felt and examined. If a woman is having regular menstrual periods, her breasts will change during the cycle and feeling more than once a month may cause normal changes to be perceived as abnormalities. Therefore the breast and axilla should be examined thoroughly once

THE TLC TECHNIQUE

ALL BREASTS ARE DIFFERENT; SOME TEND TO BE LUMPIER WHILE OTHERS ARE SMOOTH BUT A WOMAN SHOULD BE AWARE OF WHAT IS ‘NORMAL’ FOR HER

SELF-BREAST EXAMINATION

a month at the end of the menstrual cycle. If a woman is not having menstrual periods, either after menopause or due to a hysterectomy, then the same day should be picked each month on which to examine the breasts.

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Early detection results in a better outcome with breast cancer. Studies have shown that it is possible to reduce the number of women dying from breast cancer by 45% by implementing simple measures that you can take to pick up cancer early and decrease your risk. These include understanding your risk of having breast cancer based on your personal and family history, and regular screening.

WOMEN SHOULD ALSO make a habit of checking their breasts at the same time every month and seeing a family doctor or breast specialist every six months for a clinical check up. Every woman should go for mammography each year after her 40th birthday and it has been found that in addition, a breast-sonar at the same time increases the pick-up rate of abnormalities.

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breast cancer awareness

differences between the two sides. Look at the nipple as well and make sure there are no changes in the skin there and no signs of bleeding. Don’t squeeze your nipple as this can often cause problems rather than finding them.

Step 3: C for Check

Check out any abnormalities by going to a clinic or breast specialist to make sure that what you are feeling or seeing is not a problem.

SYMPTOMS & CAUSE FOR CONCERN

It is important to remember that there is no symptom that can reliably diagnose breast cancer, and equally there is no symptom that is reliably not concerning. All abnormalities should be investigated, but it is worth remembering that nine out of ten abnormalities will not be cancer. It is also particularly important to highlight that breast cancer is not painful and that pain is not often associated with breast cancer, as it is often a misconception that only lumps which are painful are worrying. Changes which should be followed up include lumps, changes in the skin of the breast and the nipple, changes in the size of the breast, nipple discharge and lumps under the arm or swelling of the arm. There are many reasons women feel lumps in the breast, the most serious is breast cancer but that isn’t the only cause. The breast is made up of a mixture of milk tissue and fat tissue and, depending on

how close you are to your period, your breasts sometimes may feel more lumpy than normal, or sometimes you might feel a separate lump. Most lumps are not cancer and often do not need to be taken out. It is difficult (even for doctors) to feel the difference between a lump that is normal and breast cancer, so it is really important to get a doctor who knows about breast problems to examine you. At the same time you should also have an ultrasound scan (and a mammogram if you are over 35), which both help see inside the breast and be certain that everything is ok. Consider booking your next mammogram and sonar for the week after your birthday – that way you will be reminded every year that it is time for a check-up!

WHAT IS MY RISK? You are at average risk of cancer if you have no breast symptoms, have never had breast cancer yourself, have never had a diagnosis of atypical hyperplasia or any other type of benign breast disease or lobular carcinoma-in-situ, if there is no direct family history of breast cancer in a first generation (sisters or parents) or suggestions of hereditary forms of cancer, or if you have no history of mantle radiation for lymphoma (a type of upper body radiation given for lymph gland cancer). Average risk patients should examine their own breasts each month and get to know what is normal, be examined by a doctor or breast specialist every six months and get

a mammogram or sonar every two years after the age of 40 or every year after the age of 50. You are at above average risk if there is a close family history of breast cancer. This means that your parents, grandparents or children have had breast cancer. It may also include your aunts, cousins and other relatives if there are many in the family who have had breast cancer, all from the same side of the family. You are also at above average risk if you have had a diagnosis of atypia on a previous breast biopsy – a form of benign breast disease but can be associated with an increased risk of later cancer – or if you had mantle radiation before the age of 32. Above average risk patients should examine their own breasts each month and get to know what is normal so that abnormalities are easier to spot. They should be examined by a doctor or breast specialist every three to six months for a clinical breast examination, starting ten years younger than the youngest age at which breast cancer was diagnosed in your family (but not earlier than 25 years or later than 40). This formula should be followed to determine when to start going for mammograms. If you have had atypia diagnosed, you should start annual mammograms irrespective of age, and see your doctor for a clinical breast examination every three months. You may want to consider an MRI scan, which helps with the differentiation of normal and abnormal breast tissue in some difficult to diagnose patients.

breast cancer awareness

New Challenge

AFTER FACING DOWN CANCER

Cancer affects its victims, their loved ones and the people who are there to support and treat them. After beating and surviving Breast Cancer, each in their own way, these women have all taken on new challenges and embraced the notion of endless possibilities in their lives. They took some time to tell Live Life about the journey they have taken and what brought them together on the next one.

PINK PEAKS KILIMANJARO 2013

CLIMBING FOR AWARENESS

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REBECCA MUSI

A Brave Woman!

Rebecca, aged 60, is a mother of one and a breast health community educator and counsellor living in Pretoria North. She is planning to climb Kilimanjaro along with two other women in support of breast cancer patients. What is your personal story with Cancer?

I was diagnosed with estrogen positive breast cancer in 2001. The treatment was a lumpectomy, six cycles of chemo, 35 days of radiation and five years of hormone therapy. I made friends with fellow patients along the journey and together we shared moments that no one else understands. Patients with breast cancer suffer multiple losses. Most of these losses are open for everybody to see – the physical, financial and psychological but in reality these losses run a cold breeze through your body. In isiZulu this is referred to as umzwangedwa. No amount of medication or procedures can reach down to heal this loss. Frank, fighting spirit is what brought us together and kept us going during months of treatment.

What inspired you to achieve such an amazing feat as climbing Kilimanjaro?

Before I was diagnosed with breast cancer I just lived, now I live strong. I am preparing to climb Kilimanjaro – not just for me but for the millions of people facing breast cancer who need support as they fight the toughest battle of their lives.

How will it feel for you to achieve your goal given everything that you have been through?

This accomplishment will help me to bring a message of hope, courage, endurance and survival. I will also continue along a personal path of growth and healing and will continue sharing my life experiences so that others may learn and draw support from my journey.

What words of encouragement do you have for women who are going through what you have been through?

I am living proof that you can recover. When you go through something as drastic as breast cancer, it doesn’t change who you are but it gives you a different perspective, a softer outlook on life. I’ve learned that breast cancer can affect anyone, which is why it is so important to take care of yourself and do monthly self breast examinations and annual mammograms, no matter your risk profile.

MARY-ANN LANGE Mary-Ann, aged 25, is an outgoing outdoors lover and a consultant living in Germiston. What is your personal story with Cancer?

My mother-in-law, Retha is a breast cancer survivor. When she first told me she had been diagnosed I didn’t realise how serious it was until she explained that the cancer was aggressive and had spread to her lymph nodes. She was diagnosed with Stage 3 Aggressive Hormone Related Cancer. She had a lumpectomy and her treatment included aggressive chemotherapy, radiation, herceptin and five years of hormone related treatment. No one knew what to expect, except that Retha wouldn’t give up, she would fight this and we would be right there beside her. She started with her treatment and with all the side effects of chemotherapy, I never once heard her complain. The courage she showed, the willpower to get through this, the faith she had throughout the treatment, made me realise that she is the most courageous person I know. At the end of 2012 Retha and her friend Jackie came up with an idea to do something ‘big’ for Breast Cancer to raise awareness and came up with the Pink Peaks Kilimanjaro 2013. I’m truly honoured to be part of this group of amazing ladies, having the opportunity to participate towards the awareness of Breast Cancer and conquering yet another mountain alongside Retha and the other ladies in the group who survived Breast Cancer.

She's Got Courage!

breast cancer awareness What inspired you to achieve such an amazing feat as climbing Kilimanjaro?

When I realised what a big challenge it would be, I wanted to prove that I have the courage and perseverance to do something this big, especially for Breast Cancer awareness. I’m also doing this to support Retha who initiated everything. All women out there need to know that there is hope! I know that there are a lot of ladies out there who are not educated about breast cancer and I want to assist in creating as much awareness as possible.

How will it feel for you to achieve your goal given everything that you have been through?

What words of inspiration or encouragement do you have for women who are going through what you have been through?

Always believe in yourself, never give up! With the right attitude and determination you can do anything you put your mind to. As stated by Ziz Ziglar – “Your attitude, not your aptitude, will determine your altitude.”

Amanda, aged 52, is a single mother and Lecturer at UJ living in Johannesburg. What is your personal story with Cancer?

I realised at an early age how closely a woman’s breasts are related to her sense of self and femininity. In 2008 I became involved with the training of radiographers to specialise as mammographers at The University of Johannesburg. I think these women are amazing. Most of them already have their own families and responsibilities to take care of and all of them are practising as radiographers. Nevertheless, once they made the decision to specialise as mammographers, they became totally committed. Since 2008, about 220 mammographers have qualified at UJ. Currently, only 7% of radiographers are registered with the Health Professions Council of South Africa as mammographers. This number is not sufficient and should increase at least three-fold.

It will be absolutely exhilarating! The past few months have forced me out of my comfort zone. I thought I was going to climb a mountain but it turned out that there was a vast hidden curriculum encompassing physical and mental fitness, fund raising, awareness activities, media coverage, adventure training and emotional ups and downs. I am looking forward to the mountain and trust that she will allow me to summit her and learn things from her to share with others back home.

What words of inspiration or encouragement do you have for women who are going through what you have been through?

We often under estimate our own strength – we are capable of much more than what we believe and the only way to find out is to take on something much bigger than what we think we can conquer and then allow ourselves to grow stronger than our challenge.

ABOUT THE

BREAST HEALTH FOUNDATION The Breast Health Foundation’s mission is to promote a multi-disciplinary approach to breast cancer via the establishment of a “Breast Cancer Chain of Survival”. This concept originates from the American Heart Association World Resuscitation Council and the Southern African Resuscitation Council’s Cardiac Chain of Survival. The Breast Cancer Chain of Survival includes: Early access to breast cancer information and awareness; Early awareness of breast cancer; Early diagnostic intervention; Early support; Early definitive care; and Early and ongoing analysis of care. Internationally, breast cancer is the most common cancer affecting women but it also has very successful treatment outcomes. The Breast Health Foundation’s primary objective is to educate and reach out to South African women in an effective manner. This requires projects that teach women to examine their breasts and informs them on the benefits of receiving early medical attention – such as saving the breasts and improved life expectancy.

For more information, visit www.mybreast.org.za.

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Expert Who Cares!

How will it feel for you to achieve your goal given everything that you have been through?

AMANDA LOUW

The Breast Health Foundation (BHF) had been part of the mammographer educational program at UJ since day one and their main goal is education on the early signs of breast cancer and the importance of early detection. When I heard about the Pink Peaks Kilimanjaro 2013 campaign to promote breast health awareness, I jumped at the opportunity to represent mammographers and education on the adventure. Breast imaging needs and deserves representation as it is such an important link in the chain of breast cancer detection.

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It takes hard work, commitment and motivation to prepare for something like this. I think it’s now, close to the end of our preparation that I’ve realised how scary but exciting it actually is. I’m not a cancer survivor, but have seen what it does to someone you care for deeply. Achieving this goal will reassure me that anything is possible if you put your mind to it, put your strength in God and believe in yourself. After this I can conquer anything!

What inspired you to achieve such an amazing feat as climbing Kilimanjaro?

breast cancer awareness

RUNNING FOR A PURPOSE

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ANETTE SIMENTON

In ner Stren gt h!

Annette, aged 63 is a social work manager and mother of two living in Bedford View with her husband. She is one of many breast cancer survivors who will be taking part in the 2013 Johannesburg SPAR Women’s Challenge. What is your personal story with Cancer?

My husband and I were abroad for six months and after getting home, yearly check-ups were a priority. I went for a mammogram and discovered that I had a cluster of cells in my right breast that tested positive for Carcinoma. On the evidence available, the surgeon suggested chemo therapy first and then a mastectomy and reconstruction. Even with my husband at my side I was not sure which way to turn to draw strength and comfort for the unknown. Realising I was in a vice grip of anxiety and panic attacks, I knew it was time to put my head down and tackle this scare in a rational manner. I started with chemo therapy in December 2011 and was faced with debilitating side effects but I managed to find ways to deal with these challenges. I called in help from family and friends. Their constant support and prayers helped to keep me rational. I valued my daily conversations with God and got to know and accept the true me with my weaknesses and strengths. I had my mastectomy and first reconstruction in June 2012. In the time between diagnosis and starting chemo I felt very isolated and uninformed until, by chance, I met a Reach for Recovery volunteer. She was so informative I remember thinking, if she could survive the dreaded cancer then so could I. This chance meeting was the turning point in my life. Today I am a volunteer for Reach for Recovery and hope to reassure and inspire other women during their breast cancer journey.

What inspired you to take part in the SPAR Women’s Challenge?

What words of inspiration or encouragement do you have for women who are going through what you have been through? Breast cancer has no boundaries and does not know the difference between culture, race, gender, age, rich or poor. Women, acknowledge your fears and make your needs known to friends and family. There is no reason for embarrassment and isolation. There are support groups out there waiting to assist and support you.

BEULAH JANKELOWITZ

In sp iring !

Beulah, aged 71 is a retired teacher living in Krugersdorp with her husband, David, to whom she has been married for 50 years. What is your personal story with Cancer?

In spite of doing everything right – having three children before I turned 30, breast feeding them all, not smoking or drinking – I was diagnosed with breast cancer at 45. I had a segmental mastectomy and 6 weeks of radiation. 17 months later I had a recurrence in the same breast and had a total mastectomy and immediate reconstruction. Soon after my recovery, I trained as a volunteer and became involved with the wonderful support group, Reach for Recovery. I have met so many wonderful people and done many things I never dreamt of before cancer. My life has been enriched.

What inspired you to take part in the SPAR Women’s Challenge?

I feel walking is very healthy and enjoy being outdoors. I so appreciate all that SPAR does for us and enjoy taking part in their Women's Challenge.

I have never taken part in a public race. My motivation is to acknowledge my inner and physical strengths and challenges I was faced with daily.

How will it feel for you to achieve your goal given everything that you have been through?

What words of inspiration or encouragement do you have for women who are going through what you have been through?

During months of daily struggle I climbed my own mountain. By completing this race I will be paying tribute to the spiritual and emotional support bestowed on me by so many others. I will again feel the exhilaration of climbing another mountain.

A great feeling of accomplishment.

It is not a death sentence and the earlier diagnosed and treated; the better ones’ chances are of a complete recovery. There is a light at the end of the tunnel.

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take care

The Many Faces of

Botlinum toxin type A (BTX-A) often marketed as Botox, is a toxin derived from the bacteria Clostridium botulinum and is widely known as a treatment for wrinkles. Once injected into the muscle just below the skin it stops the nerve from being able to stimulate the muscle via acetylcholine, paralysing that muscle without affecting the surrounding muscles. This is a great way to stop frowning, but we think you will be very surprised to find out how much more this underestimated injection can do.

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Fast Fact: In vitro testing (testing on cells grown in the lab) has been developed and approved to test Botox batches so that animal testing is no longer needed.

Muscular Effects

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Pain Relief

Pain relief is being investigated more and more with Botox. It can be used to relax the TMJ (temperomandibular joint) where the jaw hinges. A tightening in this area can cause severe pain and some loss of function in the jaw on one or both sides. This pain can be extremely debilitating and treatment with Botox can significantly improve the condition. Chronic focal neuropathies (constant pain in a specific area) have also been treated where the pain is associated with nerve damage in a local area and the treatment with Botox is not dependant on muscle relaxation which means that the effect of Botox on the nerve itself can relieve pain. Pain caused by neuropathy associated with diabetes has also been treated successfully, most commonly in the feet. Botox is also indicated

The most common use for muscle relaxation using Botox is to relax facial muscles preventing wrinkles and maintaining a youthful appearance. Age-related neck wrinkles can also be treated because they happen when the platysma muscle pulls downwards creating vertical fibrous bands. Preventing a muscle from moving, or moving as strongly, can be useful in many other cases as well. Relaxation of the masseter muscle of the jaw (the muscle used when chewing) has been shown to help define the jaw line giving a more distinct cosmetic effect and the appearance of a smaller jaw. Relaxing the same muscle has also been used to help with tooth grinding (bruxism). Bruxism can cause many other health problems with the most common being headaches, pain in the jaw, grinding down and loosening the teeth and insomnia. A diluted version of Botox is used so that enough muscle function is kept to allow for chewing, but weakens the muscle to reduce the severity of the grinding or clenching. In combination with habit modification therapy it has been an effective treatment to stop grinding. Neck muscles can be relaxed in cases of cervical dystonia or torticollis (wry neck where the head is permanently tilted) to correct the misalignment of the neck. Many injuries and diseases can cause muscle spasms or uncontrolled movement. These include strokes, Parkinsonâ&#x20AC;&#x2122;s disease, cerebral palsy and many others. Once again the activity of the muscle is decreased without completely paralysing it to limit movements to a more normal range.

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EIGHT FORMS OF BOTULINUM EXIST, named A, B, C1, C2, D, E, F, and G. Seven cause muscle paralysis. If eaten or inhaled the toxin is extremely dangerous. BTX-A was first purified from bacteria in 1928 and the first study showing its effect on muscles was published in 1949. The first human medical use was not for wrinkles though! Alan Scott, an ophthalmologist in San Francisco used the toxin to treat crossed-eyes (strabismus) and uncontrollable blinking (blepharospasm) and started his trials as early as 1978. Strabismus is estimated to be as common as 4% in children and commonly surgery is used to correct the problem which involves physically shortening a muscle next to the eye. The implication is that many disorders involving muscle spasm or unequal function may benefit from Botox treatment and potentially prevent much more invasive surgical procedures. While not all of the treatments below are approved by regulatory bodies such as the FDA, many of them are quickly gaining popularity.

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Points to consider before getting Botox:

for chronic migraines in adults when the migraines occur for 15 or more days a month, for 4 or more hours a day. Consult with your doctor to see if this might be an option for you depending on the cause of your migraines.

Digestion and Excretion A more surprising effect of Botox is its effect on digestion and the digestive tracts. Botox is believed to increase gastric emptying (clearing out the stomach contents faster) which may result in weight loss. Part of this effect is attributed to the relaxation of the stomach sphincter which can be a reason to use Botox in itself when the sphincter does not release normally. More commonly Botox is used to treat urinary incontinence or bladder control. It has been shown to help with problems associated with nerve damage and overactive muscles and is also indicated for use in children with bed wetting or bladder control problems. It can even be used to treat painful bladder syndrome. Overactive sphincters (valve muscles) can be treated by relaxing them; preventing problems with digestion and anal tears.

Sweating and Fluids Sweating was one of the first problems to be treated by Botox that did not involve a muscular problem. The discovery was made in the early 1990’s and is now used mainly to control sweating under the armpits (severe primary axillary hyperhidrosis) where it has proven efficacy. Botox also decreases the production of saliva, helping to control drooling in patients with stroke or other disorders. This is why one of the common side effects of treatment is a dry mouth. This control of fluids is also useful for allergic rhinitis (runny nose).

Varied Uses Botox can also be used for the relaxation of vaginal muscles when there are spasms or when the muscles are too tight. Vocal chords can be relaxed to remove a tremor in the voice or spasms of the vocal chords. Some say that Botox can be used to halt overgrowth of the prostate (benign prostatic hyperplasia) and there is also speculation that Botox can help with wound healing.

• This is a temporary solution that needs to be repeated every 3-8 months. • You need to be okay with needles as it involves multiple injections. • Atrophy (degeneration) of the muscle can occur with continued use which can cause permanent loss of function. • Possible side effects which include dry mouth; headaches; bruising; allergic reaction; facial asymmetry or a drooping eyelid when injected unevenly or when too much is injected; problems sweating, swallowing or breathing as well as voice changes and the spread of the toxin to other muscles which can lead to paralysis of unintended muscles. • These side effects are potentially life threatening, but so far only 16 deaths have been reported from cosmetic or medicinal use of botulinum derived injections (not necessarily Botox).Cost should be considered taking into account that the treatment needs to be repeated. • The effect will start 1-3 days after injection and the best effect will be achieved after 1-2 weeks. It is advised not to drink any blood thinning meds for one week before treatment (including aspirin) so check with your doctor prior to any Botox treatment. • Not everyone responds to treatment as you may have a non-muscular cause for your condition or you may be a primary non-responder (never responds to treatment) or a secondary non-responder who responds initially, but then no longer sees an effect. There is a theory that some people may even have or develop antibodies to the toxin preventing an effect.

The study and control of toxins has brought us many useful medical treatments including anaesthesia which originated from the controlled use of the poison ‘curare’ which was used to tip poison arrows. Snake venom is used to make the anti-venom for many species of snakes. Atropine is the poison found in the plant known as ‘deadly nightshade’ and today is a common heart medicine and anti-congestant as well as a treatment for anthrax and sarin gas poisoning. Botulism toxin is an acutely toxic protein which can cause severe, and still often fatal, food poisoning from meat products and canned foods. It has been investigated for everything ranging from use in biological weapons, to a treatment for excessive blinking. Its medicinal use is increasing and starting to affect many different parts of our lives from our muscles and pain to fluid control and weight management. Dangerous poisons are now widely used as life changing medicines.

MAngwanai

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take care

Is your child

sick enough

to miss school?

take care

Parents will often have to face their children complaining of being too sick to go to school. Children can have up to six colds a year, especially during younger years. Knowing when this means going to school, taking a sick day or going to see the doctor can often be a judgment call and there is not always a clear answer. These guidelines should help to put you on the right track with a bit of advice on how to start treating your child at home. By Celeste & Melissa Smith

When to keep them home? Fever: When your child has a fever combined with any of the following it is best to keep them home until there is no fever for 24 hours. Combined with a sore throat, nausea or a rash, fever should always be taken seriously. Normal temperature is 37°C and temperatures from 37.3°C are considered high. To reduce the fever at home it is best to give paracetamol (we suggest Empaped suppositories or Panodo/Calpol syrup) or mefanamic acid (we suggest Ponstan/Ponstel suppositories). If the fever is not reduced both of these can be given together in children over six months, but it might be time to consider getting medical advice. Some non-threatening fever conditions can occur during teething and after a baby receives immunizations. Vomiting and diarrhoea: With vomiting and diarrhoea it is best to keep

Warning! Ibuprofen and Diclofenac should not, in our opinion, be given to children under two years old – there is a risk for kidney damage especially if the baby is at all dehydrated/vomiting.

Non-contagious Reasons to Keep Your Child Home Any time your child is in too much pain to interact in class or concentrate it is best to keep them home till it is cleared up. A good example of this is middle ear infection which can make concentrating difficult, but is not contagious. Antibacterial ear drops are a good way to treat this.

Rashes and pinkeye: If your child has a rash on any part of their body you should keep them home until it is diagnosed as it may be contagious. Chickenpox is the most obvious example. It is highly contagious and life threatening to adults. Remember that it is best to have it when you are young so do not be too worried when your child gets it, but be concerned about any adults exposed who have not had chicken pox before. Your child is contagious two days before the rash starts, so make sure to let the school know immediately. Get medical treatment and send your child back to school when all the bumps have scabbed over and no new bumps have appeared for two days. Try to get them not to scratch if it itches to avoid scarring. With pinkeye you should always assume that it is contagious. Keep them home until it is cleared up. The causes may be bacterial, viral or fungal and can be seen when there is any pinkness with swelling on the eyelid or redness in the eye. It may also be accompanied by a yellowish discharge. See a doctor if it gets to be too painful or swollen. Also try to keep your child from touching the eye. Scabies and head lice: These can spread like wildfire through a group of children. If your child is scratching their head or complains of itching, check to see if there are any visible lice. Lice can be treated with a special shampoo and all the dead lice or eggs should carefully be combed out with a fine toothed comb. Once the lice are gone you can send your child to school, but you should still do regular head checks for 10 to

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If your child simply has a runny nose or a cough it is safe to send them to school. These may be caused by simple allergies or mild asthma.

Contagious Reasons to Keep Your Child Home

When to go to school?

your child home if they have vomited more than once in 24 hours or if they have any diarrhoea. When these two are combined dehydration becomes a serious concern and it is best to see the doctor. Any fluids lost must be replaced. To treat it at home, an Ibuprofen or a Paracetamol/Ibuprofen mixture works well (we suggest Ibumol syrup). Diclofenac may also be used, found in products such as Voltaren and Panamor in either suppository or syrup form. All the drugs mentioned above can be given alone 12 hourly. The trick is to alternate your Paracetamol and Ponstan/ Voltaren every four hours, especially if your child is in pain. The Ibuprofen is already mixed so only give it alone every eight hours. Suppositories work well because they cannot be vomited or spit up and the absorption rate is not affected by stomach contents. They are the typical preferred treatment to the age of 3 years and whenever vomiting/diarrhoea is present. If symptoms cannot be controlled at home, a trip to the emergency room or doctor might be in order. Even if it is not necessary to put up a drip, the doctors there have some nifty drugs which could help.

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THE FIRST THING to check is whether your child stays consistent with the complaints. If they are changing the story or the pain seems to move from one place to another, they might just be avoiding school. Remember that children may actually experience symptoms like stomach aches and headaches regularly if they have anxiety about what might happen at school. At this point it might be a good idea to talk to your child about bullying or how they are fitting in socially and academically, but do not ignore their physical symptoms. Always remember that if you have any doubt, rather consult a doctor.

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14 days. If there are no visible lice, the problem may be scabies which is caused by a burrowing mite. Over the counter treatments are available and your child can go to school 24 hours after treatment although there might still be itching for a while as it is an allergic reaction. For both, make sure that all bedding and objects that may carry the lice or mites are also thoroughly washed. Meningitis: Meningitis has given us many scares in South Africa and is a highly dangerous and contagious infection of the lining surrounding the brain. Different forms including viral, bacterial, fungal or parasitic exist. Common symptoms include a severe headache with a stiff neck and may be accompanied by vomiting, confusion, light and sound sensitivity and sometimes a rash. Keep your child away from anyone else and seek medical help immediately. Influenza: Flu is a viral infection and not as easily treated as the common cold which is bacterial. A cold usually has symptoms such as a sore throat, watery runny nose and a slight cough. Younger children may also have a slight fever. Flu can be recognised when symptoms appear suddenly, are accompanied by fever, headaches, muscle aches, congestion and a chesty cough. Your child should avoid exposing other children to infection, as flu may result in complications such as pneumonia and could become life threatening.

When can you send them back to school? It is generally safe to send your child back to school when the symptoms have subsided or they have been on antibiotics for at least 24 hours. A good time frame is five to seven days for flu, two days for viral gastroenteritis (vomiting and diarrhoea), two days after chicken pox with no new bumps in those two days, when all rashes have been diagnosed or when the doctor has cleared the child to go back. Remember that if your child was diagnosed with whooping cough they should not go back until at least five days of antibiotics have been completed.

When to Take Your Child to the Emergency Room It's hard to know exactly when your child is sick enough to warrant a visit to your local ER and most of us try home remedies and self-medicating until we just can't manage anymore. What makes this situation worse is that these emergencies usually occur in the middle of the night when your stress levels are up and the tiredness has well and truly set in. Fever: The golden rule is when fever is associated with any of the following signs, immediately go see your GP, Paediatrician or ER doctor: coughing, increased breathing rate, vomiting, loss of appetite or convulsions. Once a child's fever hits 40°C they may start to experience fits or seizures. No seizure is ever normal and all of them need immediate emergency care. Once a child has experienced a febrile convulsion, they may be prone to experiencing fits whenever their fever escalates over 38°C. Convulsions or fits: All convulsions are a medical emergency, even if your child is known to have epilepsy. You can't tell how long the seizure will last and brain damage may occur if your child isn't breathing adequately due to muscle incoordination, during and for a time after the seizure. If the seizure doesn't terminate within 15 minutes or seizures are repeatedly occurring after each other – RUSH to the ER! Status epilepticus is what we call this "ongoing" seizure and it is one of the conditions that makes even the most hardened doctors run! Make sure you turn the child on their side when they are convulsing and do not place anything in the mouth, especially not your fingers! Their muscles are in spasm and they may bite off your finger or snap any other object you place in their mouths, causing involuntary injuries which will only compound the issue. Do not try to feed them anything for a while after as they may still be experiencing spasms which may lead to choking. Fractures or falls: If your child falls and stops using that limb, they probably need an x-ray. Delaying getting one may cause a simple greenstick fracture to progress into a full thickness fracture. Also you don't want your child in pain for hours. The main ways to spot a fracture are redness, swelling, deformity and not using a joint or a limb.If you can't

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get to hospital soon, immobilize the area or joint and splint it with cardboard box on three sides (bend it around the area) with bandages holding it in place. Give some analgesia especially if they are too young to ask for it! Falling on their heads can be very dangerous as babies’ skulls are still quite soft and easily fractured, but this is not the big worry – falling on their heads may cause a brain bleed which can only be seen on a brain scan. Don't panic unless your child has the following symptoms: continuous vomiting, not able to be woken up and pupils that are not equal or don't react to light being shone into them. If the child is tired, let them sleep. It is a myth that letting them sleep will cause damage as any damage that happened in the fall cannot be aggravated by some much deserved sleep – especially after all that crying! But when in doubt with a head fall, take them in. There are unfortunately no hard and fast rules when it comes to children. Coughing: Mostly coughing goes hand in hand with a blocked or a runny nose that has been lingering for a few days. If there are any added sounds when your child is breathing it needs to be checked out. A barking cough can be an indication of croup and requires attention

immediately. Croup causes inflammation and even swelling of the epiglottis, which can progress to a full-blown respiratory obstruction which requires emergency intubation and admission. Wheezes indicate asthma or severe infection and a wet cough can indicate bronchopneumonia (lung infection) which may be fatal if associated with dehydration and high fever. Dry coughs are mostly, but not always, related to a throat infection, such as tonsilitis or laryngitis. Count your child's breathing rate (count each breath for 1 min) and if it is above these parameters, get to the ER immediately! Illness in a child can progress very quickly from respiratory distress to full-on respiratory failure and heart arrest! Always try to evaluate when the child is peaceful as crying will always elevate the rate. Age Infant Toddler Preschooler School-aged child Adolescent

Rate that is normal 30 - 40 breaths per minute 24 - 40 bpm 22 - 34 bpm 18 - 30 bpm 12 - 16 bpm

Choking: If your child is choking, do not put your finger into their mouth! You may end up shoving the object or food further down which will lead to a complete

obstruction rather than the choking. If the child is under one years old, turn then upside down and hold them balancing on your forearm, with your hand supporting them under the chin and give five slaps between the shoulder blades. If this doesn't help, put them flat on their back on a hard surface and administer a few chest compressions (press about 3cm in rapidly). Keep doing these two moves, as gravity helps a lot in dislodging objects from the throat. Older children should be turned on their sides with a few back slaps but if that doesn't help, place them on the floor flat on their backs and push hard and fast, with both hands on top of each other, onto the stomach area (where the chest ends and abdomen begins, under the rib cage). If all these manoeuvres fail and the child starts turning blue and becomes unconscious start immediate CPR. All parents and caregivers must know how to do basic CPR! Google it and find a training centre in your area – it may be the only thing that can save your child's life! No amount of resuscitation by the hospital/ambulance staff can buy back the time lost or the imminent brain damage suffered in the time your child isn't breathing.

Always take your child's health seriously, follow the directions and dosage guidelines on medicines and consult and follow the instructions of a doctor if you are unsure. Let us know what medical or scientific questions you havewe will be glad to answer them!

get physical

Get Moving! Rafting

White Water

Wiki Defines Rafting or white water rafting is the challenging recreational outdoor activity of using an inflatable raft to navigate a river or other bodies of water. This is usually done on white water or different degrees of rough water, in order to thrill and excite the raft passengers. The development of this activity as a leisure sport has become popular since the mid-1970s. It is considered an extreme sport, as it can be dangerous.

Where to try White Water Rafting: Vaal Rafting Upper Vaal white river near Parys They offer four different rafting options/routes. Visit www.vaalrafting.co.za ClarensXtreme Adventure Clarens, Eastern Free State Custom built experiences for any

size group. Visit www.clarensxtreme.co.za Wild Adventures Hoedspruit, Mpumalanga Overnight camp with over 14 hours of rafting. Visit www.wildadventures.co.za or call 013 767 1380

White Water Rafting International Difficulty Grading: Grade 1: Basic skill level. Very small rough areas, might require slight manoeuvring. Grade 2: Basic paddling skill level. Some rough water, some rocks, might require some manoeuvring. Grade 3: Experienced paddling skill level. White water, small waves, maybe a small drop but no considerable danger. May require significant manoeuvring. Grade 4: White water experience skill level. White water, medium waves, possible rocks or considerable drop. Sharp manoeuvres may be needed. Grade 5: Advanced white water experience skill level. White water, large waves, large volume, possibility of large rocks, hazards or large drop. Requires precise manoeuvring. Grade 6: Skill level entailing successful completion of a Class 6 rapid without serious injury or death. Substantial white water, huge waves, rocks and hazards, and/ or substantial drops. Dramatically increased likelihood of ending in serious injury or death.

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qualifications of the company and raft guides are essential information to be considered. Risks in white water rafting stem from both environmental dangers and from improper behaviour. Certain features on rivers are inherently unsafe and have remained consistently so despite the passage of time. These would include factors such as fallen trees, dams, undercut rocks, and of course dangerously high waterfalls. Rafting with experienced guides is the safest way to avoid such features. Even in safe areas, however, moving water can always present risks. These risks may just be enough to make you consider taking a slow cruise instead but as relaxing and enjoyable as a gentle river cruise is, there’s an ever growing group of people who prefer the thrills and excitement of a rough and adrenaline packed South African white water rafting trip. South Africa is home to some awesome torrential rivers promising exhilarating white water rafting adventures. Under professional guidance, novices as well as experts can experience hours of enjoyable and challenging adventures.

THE CORNERSTONE OF THIS ACTIVITY is obviously the raft. Modern rafts consist of an inflatable boat, made of very durable, multilayered rubberized (hypalon) or vinyl fabrics (PVC) with several independent air chambers. The length of the raft varies from between 3.5 m and 6 m, the width from between 1.8 m and 2.5 m. Rafts are usually propelled with ordinary paddles and or oars and typically hold 4 to 12 persons. Each river offers its own unique rafting experience and they are rated across 6 grades of difficulty. These range from simple to very dangerous with the potential of death or serious injury if attempted without the proper experience, know-how and supervision. White water rafting can be a dangerous sport, especially if basic safety precautions are not observed. Some safety regulations covering raft operators include certification of outfitters, rafts, and raft leaders as well as stringent regulations about equipment and procedures. It is generally advisable to discuss safety measures with a rafting operator before signing on for a trip. The equipment used and the

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If you are looking for adventure without jumping off a cliff or out of an aeroplane, then White Water Rafting is for you. It’s exhilarating fun suitable for everyone over 16 years of age and for those who like to keep active, it’s a great workout that is hard to match without getting into a raft!

get physical

Move of the Moment

Your personal trainer in every issue!

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Squat & Shoulder Press Dumbbell squat presses are unique since they are ideal for both muscle toning and cardiovascular exercise. It is an exercise that involves numerous muscle groups in your upper and lower body, therefore burning more calories when performing it because this exercise targets multiple muscles. The exercise assists with functional fitness because it mimics basic movements done in daily life like sitting, squatting, pulling, pushing, walking, reaching, or bending.

Starting position: Begin with your back straight and feet shoulder-width apart. Hold the dumbbells in front of you and bring the elbows up to 90 degrees, palms facing forward and the forearms perpendicular to the floor.Tighten the abdominal muscles and maintain a neutral posture of the spine (natural “S” curve) without arching your back. Transfer your TARGETS weight onto the back of your Shoulders heels but don't lift up your toes , back, quads, glu during the movement. tes, hamstring s and core.

Movement: 01 Going down:

02 Coming up:

While keeping the arms up, squat down to a 90 degree angle keeping your back straight. Keep activating your abdominal muscles and look straight ahead and slightly up with your eyes.

As you lift yourself up and out of the squat push through the heels and extend your legs. Keep the core activated, extend the arms and press the weights overhead. Breathe out on the exertion. Do not lock your elbows or let your back arch. End the movement by lowering the dumbbells back into the 90 degree shoulder position.

By Anna Wood

Quick Tip You may also only squat to a lesser depth of 45 degrees if a 90 degree squat is too difficult. Do not round your back when squatting down, push your chest out, don’t look down and always activate the abdominals.

Anna Wood runs Go Active Outdoor Fitness. For more information, visit www.go-active.co.za or www.annawood.co.za.

Amount:

Do 15 repetitions and repeat it 3 times.

Variation:

After you have mastered the exercise you can use heavier dumbbells or use a barbell with weight. Never increase the weight so much that you can't control the movement. Form is very important.

get physical

Fight

or Flight?

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The cardio vs. weight training debate This is probably the most asked question when it comes to fitness: “If I want to lose weight and tone up, which is better to do cardio or weight training? ”The short answer is that you have to do both. By Anna Wood To begin answering this question, you need to have a clear understanding of what each activity actually is and what it entails. Cardio is anything with relatively low intensity that elevates your heart rate and which you can do for a prolonged period of time. Examples are aerobics, going for a 5km jog, running on a treadmill for an hour, using the elliptical for twenty minutes, etc. Weight training is any form of training where the lifting of weights or some form of resistance training come into play, some of these are mechanical weight assisted equipment, body weight training, and free weight training.

Pros and Cons for Cardio

When it comes to weight loss, cardio is the most basic type of workout you can do. You will be able to burn a good amount of calories without the need for any fitness equipment, just a pair of good running shoes and your legs. A 20 minute mildintensity run outdoors will enable you to burn around 300 calories. Running outside is a better alternative to being indoors as it will challenge you constantly and the risk of getting bored with static treadmill and gym environments is eliminated to some extent. But if your goal is to change your body shape and tone up, it’s definitely not the most efficient form of exercise. You will lose weight by burning calories, but you won’t shape your body. Also remember that with

cardio, as soon as you stop exercising you also stop burning calories. The good thing about cardio is that it is very low impact – your body can go for hours and hours, day after day, and not get worn out.

Pros and Cons of Weight Training

Depending on your body type, the problem that you run into with following only cardio-type workouts is that your body shape won’t change i.e. if you have a pear body-type; the pear just becomes a smaller pear. The benefit that weight training has over cardio training is that it allows you to completely reshape your body. Changing your body for instance from the “pear shape” to a more pleasing, balanced upper body and “hour glass” lower body look. Cardio training generally helps with weight loss, but the weight lost is going to be a combination between fat and sacrificed muscle, basically creating a smaller but same shaped version of you. With weight training and following a caloriecontrolled diet, you stand the chance of not only losing weight but also reshaping your body while working out. Another benefit that weight training has over cardio training is that when you do weight training, you not only burn calories while you are exercising but this may continue for up to 36 hours after your workout as opposed to cardio

training where as soon as you stop the activity, you stop burning calories. The belief that weight training will make you bulk up like a bodybuilder is a myth. The fact is, weight training won’t bulk you up, it will give you a toned physique and you will burn calories even after your workout. Most women are scared of doing weight training due to the misconception that it’s going to bulk up their physique, giving them a big, butch appearance. Women actually have a distinct disadvantage when it comes to increasing muscle size. We don’t have enough testosterone in our bodies to build muscle like men do, even if your workout is just as strenuous as the men’s, lifting the same amount of weight, Remember that to achieve success in any form of training, you need to adjust your eating habits to include good clean foods such as veggies, lean proteins and fruits. Your diet is responsible for 80-90% of your success or failure. You are missing the point if you think you can train hard but eat whatever you feel like. You need to keep your total number of calories under control and eat at least five small meals a day. Giving up on junk food and starting to eat veggies, fruits, and lean meats is a sure fire way to obtain your desired results.

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you still won't see the same results with regard to muscle building. Women can, though, build muscles. Instead of big and bulky, they will be the type of long and lean muscles many women desire. Having more muscle helps you burn more calories, even when you're doing nothing but sitting on the couch.

ACTIVE

INACTIVE

The illustration above is a good indication of what happens to your muscles when you start weight-assisted

workouts. A very important fact to note is that muscle tissue weighs far more than fatty tissue hence the fact that when you get on the scale after a couple of weight assisted training routines, you might be surprised to find your legs a tad larger and you have added a kilo or two instead of losing some. This is due to muscle growth. Instead of a scale, use a measuring tape to measure your body parts such as your hips, thighs, tummy and chest. Your muscles are going to get fuller because you are training them, but remember that they are still covered with a layer of fat. So if you feel that you are too bulky, then it is important to focus 100% on your diet to get a smaller leaner look. When increasing your workouts, you'll gain more muscle which is denser than fat,

Cardio & Weight

Training Benefits in a Nutshell Benefits of cardio training Reduces blood pressure Reduces body fat Better heart function Reduce total cholesterol levels Increases metabolism Benefits of weight training Increase muscle fiber size (toning) Increase muscle strength Increase bone & ligament strength Better work capacity Increases metabolism Better physical appearance

which means a kilogram of muscle takes up much less space than a kilogram of fat. So even though you're losing body fat, the muscle you gain explains why you're heavier when stepping on the scale – but rest assured, you will find it easier to zip up those skinny jeans in a smaller size! Try not to worry too much about what the scale says, since body mass is not always the only accurate way to determine how healthy and fit you are. It's better to keep an eye on how toned you look in the mirror and how you feel when slipping on your clothes.

So what is the conclusion?

Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories whether you do weight training or cardio. A very important point to focus on is your calorie intake. You can burn as many calories as you like with exercise, but if you “eat” them back, you won't lose weight. In my opinion the best type of training to do is a combination of cardio and weight training such as circuit training. An example of this would be to do 20 lunges and straight after that run stairs for one minute, then do 15 shoulder presses and run stairs for 1 min again, and so forth. This circuit-style strength training is excellent for burning calories and toning your body, because it keeps the heart rate elevated, increases calorie after-burn and builds muscle. Circuit style training is a good way to train as it constantly challenges your body and you can do many variations and combinations to keep it interesting. In conclusion – weight training won’t bulk you, it will give you a toned physique, but you have to fine-tune your diet. Cardio is good to do if you don’t know what to do when it comes to weights and if you want to burn as many calories as possible. So therefore, if you want a toned and healthy physique, you have to combine cardio and weight training and accompany your training with a healthy, balanced diet.

SPAR Women's Challenge

SPAR Women’s 10Km Challenge

Has a New Home

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Joburg’s most beautiful road race, the SPAR Women’s Challenge, has moved to an exciting new venue. After many years at Old Parktonians in Randburg, the race, which takes place on Sunday 13 October, has moved to the elegant Wanderers Club in Illovo. Images by Reg Caldecott

(current Grand Prix leader) and Top runners Mapaseka Makhanya champion) look forward to ding Irvette Van Zyl (Joburg race defen October. 13 on race road tiful beau Joburg’s most

CREATED BY LONG-TIME SPAR Challenge runner, Sonja Laxton, the 10km signature race route takes the runners along Corlett Drive and Oxford Road as far as Riviera Road in Killarney, before zigzagging back through some of Johannesburg’s leafiest suburbs. The 5km route meanders through the plush suburbs of Illovo, Melrose, Birdhaven and Atholl-Oaklands, giving runners a chance to peek at some of the most beautiful gardens in Johannesburg. “They are lovely routes,” said the evergreen Sonja Laxton, who will be running her 80th SPAR Challenge race in October. “I do most of my training in this area, and I think all the runners will enjoy the new 10km route. It is not as challenging as the previous route. There are a few longish uphill drags, but generally it is quite a gentle route, and I think the layman runner will appreciate it. You run past some beautiful gardens as well as the Killarney golf course and there are lots of trees. The jacarandas may be out by then, which makes it all even prettier.”

All girl SA group Blackbyrd entertains the crowds at the 2012 Joburg race at Old Parktonians.

SPAR Women's Challenge

Reach for Recovery’s Beulah Jankelowitz, accepts the handover cheques at the 2012 SPAR Joburg Challenge. Olympic Bronze Medalist Bridgitte Hartley assisted SPAR South Rand’s Managing Director Brett Botten with the handover.

ONLINE ENTRIES OPENED ON 1 AUGUST AND CLOSE ON 4 OCTOBER, BUT LATE ENTRIES WILL BE ACCEPTED BETWEEN 10 AND 13 OCTOBER. MORE INFORMATION IS AVAILABLE AT WWW.SPARWOMENSRACE.CO.ZA.

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Mecer laptops and accessories donated by Mustek Electronics, and the very popular Bring-a-Friend competition offers runners the chance to win New Balance running shoes worth R1 000. As always the most important beneficiary of the race, Reach for Recovery, will receive a portion of the proceeds from the SPAR Joburg Challenge entries. In addition, the first 15 000 entrants will each receive a New Balance SPAR Challenge t-shirt on registration, and the first 15 000 finishers will be given a medal and a goody bag.

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She said she was excited about running her 80th Challenge race. “I’ve always enjoyed the SPAR races,” she said. “Women’s races are a lot of fun. The winner has the satisfaction of being the first across the finishing line, instead of coming after a bunch of men, and there is always a very good vibe at the SPAR races. They really are something to look forward to. I plan my year’s training around the SPAR races,” she said. “I think they have done a lot to get women involved in running. Women who might have been a bit wary of running in a mixed race feel more comfortable about running in a women’s only race,” says Laxton. She also said the standard of running was also very high. “You get the cream of the crop running in the SPAR races. In fact, it is almost like five national championships spread across the country, as top runners compete for Grand Prix points.” Apart from the new route, there have been some other exciting changes. For instance, runners now have a chance to win a Nissan Micra car, simply by taking part in the race. As runners complete the race, the lucky draw slip on their number will be torn off and automatically entered into the draw. Also, there are additional prizes worth about R200 000 to be won. Schools with the most entries will win

SPAR Women's Challenge

SPACRh a llenge

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Women's urg Joh annesb Race Routes

women in business

WOMEN IN BUSINESS

PRETTIER SIDE OF

ENTREPRENEURSHIP

IN GAUTENG.

In this issue of Live Life we profiled some of Gauteng’s most ambitious and dynamic businesswomen. They come from different backgrounds but all six of our hard working ladies have a lot in common – they all have families to care for, hectic schedules to keep up with and, of course, very successful businesses that they built up from scratch by themselves. We all know what it takes to get there and these ladies have it in spades. They are each proud of their creations and now we are pleased to give them the recognition they deserve, and to you, a glimpse of the lady behind the go-getter smile.

ISSUE 7 2013

LOOK AT THE

CLOSER

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women in business

Let’s Stick Together

ISSUE 7 2013

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Woman@Work by Toni

Toni Mackrell is a wife and mother of three children, a business woman and a highly motivated and goal orientated individual. Her passion is marketing, people and networking. She co-owns and runs the Seeff Jhb South License with her husband Shawn and is also the proud founder and owner of the Women’s Networking Forum, Woman@Work. When asked about her successful networking forum Woman@Work, Toni explains that it is a platform for all woman: stay at home moms, working women, business women or women thinking of becoming owners of businesses, to come together to support one another, network, share their ideas and just Live Life Balanced. Each Woman@Work event has a different theme, guest speaker and topic. These events allow ladies to get together and interact, enjoy a meal, listen to an inspirational talk and have some fun and quality time out. Those selling products are also able to display their wares in the shopping area. The events are also an opportunity to meet new people and very importantly get involved in charity work. As Toni believes that every woman has a unique talent or ability, they can share with one another in the pursuit of making life better. Toni’s vision is to host networking events that will inspire women, help them find their true passion and establish their core values. The guest speakers at the networking events cover various inspirational and motivational topics towards helping women live a more balanced life. Other co-sponsored events include family fun days and something different to celebrate! Each event is linked to a different charity to help create awareness and raise funds or awareness for that organisation. All past and future events, guest speakers and charities are then listed on the website. Toni welcomes all ladies to join this very motivational and inspiring Woman@Work network as a member or business partner and also to join her at the exciting upcoming events. For more information, contact Toni Mackrell on 082 781 7554, or via email toni@womanatwork.co.za. Visit www.womanatwork.co.za or Like Woman@Work on Facebook.

Eyes Up Here, Boys

Bravacious by Céline

With over five years of experience in the lingerie industry, it’s with an infectious energy that Céline drives her business. Bravacious is a lingerie company with a focus on getting women into the right sized bra. With over 90% of woman wearing an incorrectly sized bra, Bravacious is there to assist with your bra questions and concerns and put the fun back into lingerie shopping. As a stockist of over 77 sizes, when ladies come in for a fitting, there is great excitement that ensues from their transformation. Having struggled herself as a teenager and young adult, Céline understands the torment that comes with never being able to find a bra that not only supports and feels comfortable, but is actually pretty and feminine. Drawing from her own unpleasant experiences formed the foundations of one of Bravacious’ mission statements: “We don’t do unattractive underwear!” Even their 40K bras are fashionable, fun and flattering. Ladies can now get excited about celebrating their curves, no longer having to struggle to find something in their size, but have a wide selection to choose from. Even the most conservative lady will get excited about the range on offer at Bravacious. And it all starts with underwear that is perfectly fitted and gorgeous looking. Bravacious specialises in every type of bra regardless of your underwear needs. Providing excellent service remains paramount – and central to this is a free personal fitting where there's not a tape measure in sight. Instead the emphasis is on demonstrating what constitutes the perfect fit rather than labelling a customer as a particular size. Each customer is treated as an individual – it's a customer service agenda at Bravacious. October is Breast Cancer Awareness month: the perfect opportunity to give our assets some serious consideration, from breast examinations to making sure we’re wearing the correct size bra. For October, Bravacious is offering all Live Life readers a 10% discount on their next purchase of lingerie, quoting reference LLOCT13. For more information, contact Céline on 079 799 5838, or via email celine@bravacious.com. You can also view her range on www.bravacious.com. Like Bravacious on Facebook or follow them on Twitter @Bravacious.

women in business

It’s Who You Know

Need a Boost?

Tshegofatso Mathe is a career and business woman, she is also a wife and a mother of three. In May 2013 Tshegofatso decided to start a networking forum called High Tea Society for business women who are passionate about success and that understand it is something that cannot be achieved alone. Her aim in starting the forum was to encourage, motivate and support one another to grow as entrepreneurs, mothers, wives and friends. Tshegofatso admits that starting High Tea Society was a completely new challenge for her as she went from a corporate background to being a founder of a networking forum that has a very positive impact on so many people’s lives. She has gathered extensive experience in various positions relating to Customer Relations in the corporate industry. Her defining career moment was attaining second place in the world for the Young International Freight Forwarder of the year competition. Tshegofatso is now a broker who has managed to achieve a successful balance between her career, High Tea Society and being a wife and mother. She welcomes ladies to join this successful Woman’s Networking Society aimed at every woman who is passionate about success in all aspects of life.

FAB’s goal is to have every woman feel immediate vitailty – at home and at work. FAB is an acronym for: Fuel, Activate and Behavior. Fuel refers to boosting your energy. Women need to have their bodies working effectively and most importantly, effortlessly for all day peak performance. FAB helps women to learn tips and techniques in order to have as much energy at 7pm as they do at 7am! Activate refers to boosting your body’s vitality. FAB teaches women how to activate the body (with no sweat) to reduce the symptoms of stress and fatigue. You can learn how to do this before you leave home, at your desk and while you are out and about. Behavior refers to boosting your interactions with others – and yourself! FAB teaches women about the power of self awareness, being true to yourself, how to play to your strengths and how to deal with tricky people! Joni is a founding member of the Enneagram Institute of Jhb, an accredited Business Coach, Facilitator of The Integrated Leadership Programme™ for corporates and various business schools, Principle member of The Nine Domains Group™, New York, USA, Advisory Board Member: the Salvation Army, mother of two gorgeous teenagers (phew); trail runner; spinner and aspirant Yogi. Celynn is a registered dietitian, regular media columnist and co-author of Fast Food For Sustained Energy published by Tafelberg. As a professional speaker, Celynn energizes local as well as international audiences. Celynn is registered with the Health Professions Council of South Africa (HPCSA) and the Association for Dietetics in South Africa (ADSA). She is also a mosaic and trail runner enthusiast!

High Tea Society by Tshegofatso

Joni

ISSUE 7 2013

Book a FAB session for your team or event by contacting Joni at 082 490 9975 or joni@ bizcomm.co.za, or Celynn at 083 656 3096 or celynn@ celynnerasmus.co.za.

SHE WENT FROM A CORPORATE BACKGROUND TO BEING A FOUNDER OF A NETWORKING FORUM THAT HAS A VERY POSITIVE IMPACT ON SO MANY PEOPLE’S LIVES

Celynn

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For more information, contact Tshegofatso Mathe on 082 573 2909, email tshegom@ highsociety.co.za, or visit www.highsocietysa.co.za

FAB by Joni & Celynn

women regularindose business

In Full

Bloom

ISSUE 7 2013

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Os Flowers by Rozan

Rozan Ramparasad is the owner of Os Flowers which has been in existence since 2006. Rozan has completed the New Leadership Management course through RAU and was fortunate enough to have won a bursary through Ralzcorp which assisted her with certain aspects in her business. Rozan’s passion and dedication towards making people happy has brought her this far and is evident in every flower arrangement leaving the premises. Os Flowers is a wholesale and retail outlet situated in the flower market in City Deep and because they are able to purchase flowers directly from auction at the market, they are able to resell to their customers at a fair price. They specialize in all special occasions and are well known for their stunning displays at corporate functions. Os Flowers’ full special occasion offering shows Rozan’s complete dedication to her business – they cater for weddings, birthdays, company functions, funerals and any special occasions like mother’s day, father’s day or valentine’s day 365 days a year for clients in Johannesburg, Gauteng and even in other countries. In celebration of Woman's Month, Rozan is donating a percentage of all sales to the Breast Health Foundation. This is an excellent incentive to book your flowers for private and corporate functions through her. For more information, call 011 623 1644, email rozan@ osflowers.co.za or visit www.osflowers.co.za.

The ExecutiveWardrobe

Urban Collection by Vicky

Imagine designing your own executive wardrobe, not just for you but for all your employees? This is what Vicky Nunan gives each of her clients – the chance to dress up everyone in their company in a comfortable, fashion-forward way that exudes quality while still keeping within their brand and corporate image. Vicky established Urban Collection in 2004 and over the past 9 years, has worked tirelessly to build her brand, being recognised as a dynamic corporate and ready-towear clothing company that challenges the perception of the traditional stuffy and ill-fitting notion of a uniform. “We want people to feel good in what they wear to work,” says Vicky. “They need to feel smart, fashionable and confident and most importantly not feel invisible by looking the same as the person sitting next to them.” Urban Collection essentially gives clients the chance to design their own range – something very different to what other traditional uniform companies offer. They take this one step further by helping you to ensure that your corporate identity shines through making your range even more individual and setting you apart from your competitors. The adoption of a fashionable and quality corporate look has numerous advantages in the business arena such as professionalism, security and a cohesive corporate identity – factors that Vicky can assure you make all the difference to success. Their garments are created from the highest quality fabrics ensuring that they feel and look luxurious – something that is sure to elevate your employees’ overall look, and by the same token, your company’s overall image. Contact Vicky on 011 838 1777, email vicky.n@ mweb.co.za or visit www. urbancollection.co.za.

nutrition

Brainy Kids Best Foods for

Many studies have shown that children who eat a well balanced breakfast before school perform better both academically and socially. Glucose provides fuel to the brain, and there are several sources of healthy glucose that you can include in your child’s breakfast. The first of these is oats. A

GLUCOSE PROVIDES FUEL TO THE BRAIN, AND THERE ARE SEVERAL SOURCES OF HEALTHY GLUCOSE THAT YOU CAN INCLUDE IN YOUR CHILD’S BREAKFAST.

that most kids will love. Whole grains are also the perfect start to the day and can be served as wholegrain toast topped with turkey or lean bacon and this breakfast partners perfectly with another super food – eggs. The fat and protein in egg yolk can help calm the brain down and allow your kids to focus. This comes from the yolk, not the white, so avoid serving only whites. If you want your kids to avoid a midmorning crash stay away from high sugar for breakfast such as pancakes and syrup or sugary cereals.

ISSUE 7 2013

Brainy Breakfast Foods

bowl of oats topped with cinnamon, pecans, almonds, honey or fruit is a perfect breakfast for fuelling the brain. Another great source of glucose is beans – one of the most steady and prolonged sources of glucose out there. Beans are also a rich source of nutrients, including B vitamins, minerals, essential amino acids, and polypehnol antioxidants, that play a key role in brain functioning. Beans can be served in breakfast burritos, which include whole wheat tortillas, eggs, and refried beans – a breakfast

EATING CERTAIN FOODS DURING the day can help boost your child's brain power. Food is fuel and for growing kids getting the right type of fuel for their bodies can make the difference between waking up with energy and getting through a sluggish day at school. There is a wide variety of brain rich foods that can help improve your child's performance at school and on the sports field, as well as increase their memory and help them focus. This translates into better concentration in all aspects of their lives and even an improvement in their overall mood. Deborah Enos a nutrition specialist and author of Weight a Minute! says, “The rule is to make sure your child is eating fat, carbohydrates and protein at every meal and snack. This will boost their brain power and concentration and keep them full for longer. We all know that concentration goes out the window when a kid has a grumbling tummy.” So, what should you feed your hungry kid?

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In a moms house there are many roles to be played and ‘lunch lady’ is one of them. And while you’re apart for the day, you want your kids to have food that’s healthy, tasty and will feed their developing minds. But which foods will deliver the nutrients they need for healthy cognitive function and memory? After all, can we really expect top marks and sport performance from our kids if we aren’t giving them what their bodies need to reach these goals? By Nicola Weir

nutrition

ISSUE 7 2013

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Knowledgeable Lunches

The first thing parents should consider when packing a healthy lunchbox is to watch the fat content. The best place to start is with whole grains which are a better source of fibre and keeps kids feeling full longer. They also contain important nutrients such as selenium, potassium, and magnesium. A great combo to try is turkey (or chicken), pita chips and hummus for lunch. This combo is an amazing brain booster for the afternoon. Turkey and chicken also provide a good solid protein that will increase the focus and concentration of your child. The fat from the hummus can serve to help slow your child down, allowing them to concentrate in class. The pita chips are a good source of carbohydrates and will keep your kids going throughout the afternoon. A light chunk tuna is also a good lunch choice because it’s filled with essential amino acids which the brain requires a constant supply of. It’s also an excellent source of omega 3 fats, the superstar fat that plays a fundamental role in all aspects of brain function.

Smart Snacks

By now your kids will be clamouring for a treat, and luckily there are some sweet and tasty options. Dark chocolate, for instance, contains extremely potent antioxidants called flavanols that have been shown to enhance blood flow in the brain. The chocolate also provides sugar to supply the brain with glucose for fuel. As an added benefit, the fat in chocolate slows down the absorption

of the sugar leading to a more gradual glycemic response. Foods such as avocados contain powerful antioxidants that also boost brain power, as do omega-3 fatty acid foods, such as salmon and walnuts. Antioxidant rich foods such as berries, plums, oranges, red/green grapes, cherries, kiwis, red grapefruit, garlic, kale, spinach, brussel sprouts, broccoli, avocados, red peppers, and purple onions, to name a few, protect the brain from free radicals. Packing a few cut up pieces into a container for kids to munch on will do wonders for their health but packing a food that you know they do not like might mean that they will not eat it meaning that they will skip their snack altogether. You know what your child likes and dislikes so choose wisely. An important consideration when packing their snacks is to minimize or eliminate refined carbohydrates and refined white sugars, instead choosing whole grains and natural sugars such as fresh or dried fruit and honey.

Top 10 Best Foods for Kids 1. Oats: Research shows that fuelling your kids with low GI foods like oatmeal, instead of high GI foods, like sugary cereals, helps keep them focused. 2. Beans: Being even mildly iron-deficient affects learning, memory and attention but restoring iron levels restores cognitive function. Pair with Vitamin C which helps absorb iron found in plant-based foods. 3. Eggs: Eggs are rich in protein, zinc, folate, vitamin A (good vision), vitamin D (bone growth), vitamin E (prevent against disease), Choline (develop child’s memory centre), Lecithin (aids memory and concentration) and B12 (essential for formation of red blood cells). 4. Bananas: Bananas are excellent energy-boosting carbohydrates that can help your child sustain his/her energy levels and concentration throughout the morning. 5. Dried Fruit: Dried fruits are rich in iron and are an excellent source of energy. Try introducing dried fruit to your child as a pudding or mid-morning snack. 6. Oily Fish: A large proportion of the brain is composed of fatty acids which play an important role in brain cell function. A diet rich in fatty acids could improve the performance of children with dyslexia, dyspraxia and ADD. 7. Cheese: Cheese is a nutrient-dense food, rich in protein and calcium which is important for healthy bones and teeth.

Balanced Drinks

Dehydration leads to fatigue, irritability, and most importantly lack of concentration. Be sure your child is wellhydrated, and water is best. Other drinks to consider may include fruit smoothies that contain brain building antioxidants and flax seed or wheat germ. Sugary drinks such as carbonated sweet drinks, flavoured milk and iced teas should be avoided. These can cause a spike in sugar levels which we all know leads to a crash sooner or later. In addition, overloading your child’s system with refined sugars won’t do their health any favours.

8. Blueberries: Full of flavenoids, these nutrients help improve memory, learning and general thinking while slowing the age-related decrease in mental ability. 9. Nuts: Not only a source of monounsaturated fat, nuts have another nutrient, vitamin E, that protects the brain from degenerative diseases like Alzheimer’s by eradicating free radicals. If you have a nut-allergic child, seeds offer similar benefits. 10. Avocado: Naturally rich in healthy fats (omega-3 fatty acids), avocado improves blood flow to the brain, a natural way to enhance brain ability.

nutrition

Portion

ISSUE 7 2013

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Distortion

There is no doubt that our food portions have grown larger over the past decades, and so too have South Africans’ waistlines. That simple movie snack and drink combo could in fact be the same as eating a full day’s food intake in one sitting and opting for the combo special you ordered at the drive-through may appear to be value-for-money but you’ll supersize your waistline at the same time. By Ceylnn Erasmus

nutrition

pad of butter. The smarter choice would be to serve smaller lower fat muffins and pastries and along with fresh fruit. There are many food suppliers such as Eatrite Foods that now provide healthier platters and meeting munchies.

Popular canteen meal portion distortion

Many pastries, muffins, biscuits and scones served in meetings are not only void of nutrients but are often too large and very moreish. As an example, a large coffee shop style muffin is equal to five slices of buttered bread and jam and provides almost 5000 kilojoules if served with a small portion of cheese, jam and a

Common office snacks portion distortion: Grabbing a snack from the office vending machine is not always the best choice. For instance a bar of chocolate

For more tips on how to make smarter choices with meals and snacks see the Portion Distortion chapter of Fast Food For Sustained Energy by G Steenkamp and C Erasmus, published by Tafelberg and available at retail outlets or www.celynnerasmus.com.

ISSUE 7 2013

Typical boardroom padkos portion distortion:

THREE PIECES OF FRIED CHICKEN WITH A FULL PORTION OF CHIPS IS EQUIVALENT TO MORE THAN THREE MEALS. THE ENERGY PROVIDED BY A MEAL LIKE THIS, ABOUT 5 000 KJ, IS ALMOST THE TOTAL DAILY ENERGY ALLOWANCE FOR A WOMAN ON A SLIMMING DIET

Fried chicken and chips is a popular lunch choice yet three pieces of fried chicken with a full portion of chips is equivalent to more than three meals. The energy provided by a meal like this, about 5 000 kJ, is almost the total daily energy allowance for a woman on a slimming diet. Sure we know that fried food is bad for us but do we know that deep-frying chicken trebles the fat content; each coating of battered chicken is equivalent to at least 1 slice of bread, and with the chips the fat content of this meal is five times the recommendation for a healthy meal?

with a 500ml sugared cold drink would provide 1800 kilojoules and 17 teaspoons of sugar. That’s almost enough energy to launch a rocket into outer space! Sure it may give you some immediate energy but it will be short lived as your system crashes just a little while later leaving you even more fatigued and hungry. The smarter choice would be to stock up with your own energy sustaining snacks such as trail mix, dried fruit, lean biltong, nuts, lower GI baked items or protein based snacks such as a boiled egg, lower fat cheese or chicken strips. Stick to a handful (40g) for most of these snacks and you will stick to the correct portion for a healthy snack (500 – 750kJ). Suppliers such as Eatrite Foods deliver on-the-go snack packs nationwide that take out the guess work and effort as each variety of snack is already portion controlled! Managing our waistlines, our overall health and our productivity at work starts with managing portions. Make small changes, starting with perhaps your snacks or balancing just one meal a day, and start creating positive lifestyle habits that will serve you a lifetime!

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PORTION DISTORTION is a new term created to describe the perception of large portions as appropriate amounts to eat in one sitting. Research has shown that time and time again we tend to eat more when we sit down to larger portions. Basically, the larger the portion, the more we overeat. Perhaps this trend should be called “portion creep” because it takes only an additional 1 000 kilojoules (240 calories) a day to gain about 10 kg over a year. These 1 000 kilojoules can be found in a 50g chocolate bar, a sparsely buttered bread roll, a quarter of a tramezzini or a small portion of 10 chips. For instance, one cup of pasta provides about 600 kilojoules, and is the recommended starch serving for a meal but some outlets now serve four cups of pasta as a meal, racking up to 4500 kilojoules, with the sauce and trimmings. Many of us want (and need) to lose weight. Considering that a lady wanting to lose weight would need to consume about 5500 kilojoules per day (7500 kJ per day for men), being aware of eating the correct portions becomes paramount. Boardrooms and work place eateries are no different and portion distortion is just as evident. When we consider what we choose to refuel our bodies with and the size of some midday meals, it is no wonder many struggle to sustain their physical and mental energy through the late afternoon.

nutrition

Nutrition professionals have an excellent track record of demonising healthy foods. Red meat, cheese, coconut oil… to name a few. But the worst example is their decade long debate against eggs, which are among the healthiest and nutritious foods on the planet. By Chef Ronan Boucher

Eggs Ways with

EGGS RAISE THE levels of HDL (good cholesterol) in your body and are particularly rich in the two antioxidants – Lutein and Zeaxanthine – which have been proven to lower your risk of age-related eye disorders. Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients and contain all nine essential amino acids. And to top it all off they are cheap to buy!

Here are two egg-ceptional recipes – one for breakfast and one that uses eggs for a sweet treat loaded with fresh, healthy fruit! www.salivelife.co.za

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Chef Ronan Boucher is a renowned local chef with 21 years experience in the industry. He currently lectures at the Hurst Campus, a well-known culinary school situated in the Cape winelands. For more information, visit www.thehurstcampus.co.za.

nutrition

Crème Pâtissiére

500 ml milk 5 egg yolks 1 whole egg 60 g flour 80 g castor sugar ½ vanilla pod / 5ml vanilla essence

Vegetable Frittata

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with Goats Cheese & Mint 1 tablespoon oil 2 spring onions (sliced) Handful mint leaves (roughly chopped) 1 small courgette (cut into ¼’s and sliced) 1 cup frozen peas (defrosted) 50 g goats cheese (crumbled) 3 eggs (whisked and seasoned)

1. Heat oil in small non-stick frying pan. 2. Sauté the spring onions and courgettes for 3 to 4 minutes, or until soft. 3. Add the peas, eggs and mint and cook for 5 to 6 minutes until almost set. 4. Sprinkle the cheese over the cooked ingredients and slide under a hot grill for 2 to 3 minutes until golden brown. 5. Serve hot with a fresh salad of your choice.

Fresh Fruit Tarts

with Crème Pâtissiére & Summer Fruits

1. Place the milk and vanilla in a saucepan and bring to the boil (scalding). 2. In a bowl, whisk the yolks, sugar and flour together until thick. 3. Pour a little of the hot milk into the egg mix and whisk together. 4. Return the mixture to the saucepan and cook over a medium heat, stirring continuously with a wooden spoon, until thickened. 5. Remove from the heat and cover with cling film while cooling to prevent a skin from forming Cook’s Note: Crème Pâtissiére is also known as confectioners’ custard or pastry cream. This recipe may be made thicker by the addition of extra flour. Corn flour may be substituted for the flour, but only use approximately half the amount.

For the Pâte Sucrée /Sweet Pastry 250 g cake flour 100 g icing sugar 100 g butter, chilled Pinch salt 1 egg

1. Sift the dry ingredients together. Rub the butter into the dry ingredients until it resembles breadcrumbs and is evenly distributed. 2. Beat the egg and add into the mixture. 3. Work the egg in by hand until a soft, pliable dough is formed. It may be necessary to add a little chilled water if the dough is too dry. 4. Wrap in plastic and refrigerate until ready to use. 5. To Use: Roll the dough out onto a lightly floured work surface to about 2mm in thickness. Line a prepared tart ring with the pastry, pressing in gently. Gently dock the base. Trim off the excess and refrigerate before baking. 6. Baking blind (pre-baking): Place a sheet of grease proof paper over the pastry and fill with baking beans. Bake at 180°C until the pastry has set and is lightly browned. Remove the paper and beans and allow the pastry to cool before filling. Once the Crème Pâtissiére is cooled, fill the tartlets and top with an assortment of fresh fruits. Any type of fruit can be added, however small berries are most easily placed on top and make for a better result. 7. Arrange tartlets artfully on a plate and serve with tea or coffee. Cook’s Note: This pastry recipe yields 250 grams.