Go with your gut

JUNE 2017

helping you live life well

GO WITH KIMCHI & KRAUT How to eat fermented food THE GOOD GUT GUIDE An A to Z of good gut health LEMON LOVE 20 fabulous uses for lemons

Offers valid from 1 - 30 June 2017.

Selected items may not be available at certain stores.

We reserve the right to limit quantities. E.&O.E.

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your gut

Meet Imtiaz Desai, owner of CrossFit Jozi

R20 (incl. VAT) F R E E TO W E L L N E S S R E WA R D C A R D HOLDERS

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helping you live life well Publisher: Dr. Sean Gomes Editor: Robyn Wilkinson robyn@wellnesswarehouse.com Editorial Contributor: Lara Potgieter lara@holistica.co.za Designer: Karla Kelder karla@wellnesswarehouse.com Dietitian: Hayley Cimring hayley@wellnesswarehouse.com Advertising & Directory Enquiries: Sue Dall | cell: 084 707 4477 wellmag@wellnesswarehouse.com Printed by: Paarl Media

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Wellness Support Office 261 Bree Street, Cape Town 021 003 3552 www.wellnesswarehouse.com Wellness magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith and do not research advertising claims.

Kindly consult a professional should you have any doubt as to the efficacy of any claims made.

Wellness Warehouse new branches Brooklyn | 012 460 9159 Shop 329, 3rd Floor, Brooklyn Mall, Veale street & Fehrsen street, Brooklyn, Pretoria 0181 Menlyn Maine | 012 348 4444 Shop 11, Menlyn Maine Central Square, 210 Amarand Ave, Newlands, Pretoria, 0100 Menlyn Park | 012 348 4677 Shop 80, Menlyn Park, Corner of Atterbury & Lois Avenues, Menlyn Park, Pretoria, 0063 The Grove | 012 807 5445 Shop L55, The Grove Mall, Lynnwood Road, Equestria, Pretoria East 0184 Woodlands | 012 997 3022 Shop 18 B, Woodlands Boulevard Corner of Garstfontein road and De Villebois Mareuil drive, Pretorius Park, Pretoria East 0081 Clearwater Mall | 011 475 1914 Hendrik Potgieter Rd & Christiaan de Wet Road, Strubensvalley, Roodepoort Thrupps Illovo Centre | 011 268 6403 Thrupps Illovo Centre, 204 Oxford Road, Johannesburg 2196 Parktown Quarter | 011 327 6416 Wellness Warehouse, Shop 1 Parktown Quarter, c/o 7th and 3rd Avenues Parktown North, Johannesburg 2193 Kyalami Corner | 021 003 3552 Wellness Warehouse, Shop 3A, Kyalami Corner Shopping Centre, c/o Main and Kyalami Roads, Kyalami 1684

Wellness Warehouse magazine is also on sale at Starke Ayres at both the Rosebank and West coast branches in Cape Town

Model : Imtiaz Desai, Exercise Scientist and owner of CrossFit Jozi Photographer: Kassandra Bruni ABOUT IMTIAZ Imtiaz is an exercise scientist with over 15 years of experience in the health, fitness and sports industries. His areas of expertise include exercise rehabilitation and prehab, strength and conditioning, nutrition coaching and Olympic weightlifting.

Imtiaz heads up CrossFit Jozi - one of South Africa's first ever CrossFit gyms - and also devotes his time to mentoring other gym owners in growing their businesses." www.wellnesswarehouse.com | 5

E D I TO R ’S

N OT E

GO WITH YOUR GUT Media is such a strange animal. There you are researching the amazing attributes of something so beneficial like early morning lemon water and you get a warning that lemon might corrode your teeth. You think you’ve found the holy grail of eating solutions in alkalinity when you come across contesting research. During decades of writing about wellness I’ve researched the dangers of every single food item you can come across. Sometimes it feels like I find equal research and evidence in favour of a certain food as there is disputing the merits. That’s why I love the idea of ‘going with your gut’ to make food choices. If you’re on a good food journey, it’s possible to tune into your body and intuit exactly what it needs or knows is good. I believe wellness isn’t about being perfect with food, exercise, herbs or supplements - it’s about balancing those things with your desires and nourishing your spirit as well as your body.

This issue delves deeply into gut health. There’s amazing research that shows how harmonizing the gut can have far-reaching effects on the brain, your mood and energy levels. Altogether, digestion is a worthy subject to cover. That’s why we’ve included breakfasts that enhance digestion, great ways to eat fermented food and a chicken soup to top them all. Going with your gut extends to intuition and we have an article with pointers on how to tune in. On the subject of tuning in, we feature Qiqong, a movement art focused on calming and flowing activity. We talk about goat’s milk, balancing stress, beauty oils, nurturing practices, yoga in Pretoria and growing a lemon tree. We’ve included enough wellness to last you throughout winter.

In health & wellness

Robyn

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Contents JUNE 2017

INSIGHT

E AT 14

C H I C K P E A TAG I N E We love everything to do with chickpeas. They’re so versatile, they’re also the main ingredient in hummus and they’re rumoured to help balance blood sugar levels, bone strength and heart health. Add this flavour filled tagine to your menu.

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E A R LY M O R N I N G D I G E ST I O N We look at the benefits, the dangers and the purpose of exclusion dieting, and how eliminating foods can help you live a more balanced life and aid in a supportive relationship with food.

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SOUL SOUP Chicken soup has a standing ovation in the food performance Oscars with benefits that fortify the body against colds and flu.

Marlien Wright, author of The Yoga Kitchen (Jacana) offers us a recipe filled with vitamins and goodness.

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G OAT I E G O O D N E S S Although millions around the world may use goat’s milk as a staple food source, we’re only just getting to know it better.

Here’s why, and what to do with it.

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FA B U L O U S F E R M E N T S Not everyone is an immediate fan of fermented food like Kimchi and kraut. Knowing what to mix them with or add them to can make all the difference.

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T U N I N G I N TO I N T U I T I O N Becoming more intuitive and making decisions based on what you know deep down to be the right thing can put you on a clear path. Here’s how to tune in.

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H A P P I N E S S E X P E C TAT I O N Is ‘wanting to be happy’ all the time an unrealistic expectation? This article answers important questions on the happiness state of mind.

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H A P P Y ST R E S S B A L A N C E Healthy stress can be a burst of energy, and a hormone buzz that sparks a desire to overcome a challenge.

We look at how to keep healthy stress alive and leave unhealthy stress behind.

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C R E AT U R E CO M F O RT S From reducing or cutting out your meat intake to choosing cruelty-free products, adopting a stray pet or volunteering at a sanctuary, there are so many ways you can support animal rights.

CO M PA S S I O N

GREEN 54

N U RT U R E 30

G L OW I N G YO U T H B E AU T Y H AC K S From face smoothing exercises to essential oils and inner hydration, we uncover our favourite beauty hacks for keeping a youthful glow.

HEAL

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M AG I C A L M I C RO B I O M E It’s astounding to realise the far-reaching influence our gut has on our health. From mental health to chronic disease, energy levels and quality of thought, it is believed the bacteria we house in our bodies influence so much of who we are, how we think and how effectively we stave off disease.

THE GOOD GUT GUIDE As the topic of gut health is so vital and vast, we’ve condensed it into an easy to digest (pun intended) A to Z to help you understand the various facets involved and to set you on your path towards gut gold.

REGULARS 8

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P R AC T I S I N G Q I G O N G An ancient chinese healthcare system called Qigong is a mixture of physical postures, breathing techniques and focused intention.

We look at the benefits of this movement art.

EVENTS Find interesting Workshops, Training, & Courses.

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E D I TO R ’ S C H O I C E We highlight our favourite products for June.

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READ WELL Body intelligence and a wide selection of recipe books feature in our June book reviews.

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W E ’ R E WATC H I N G Meet an extraordinary life coach and follow a foodie trend.

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CLASSIFIED Find out what’s happening in your wellness community with workshops, retreats, therapies and more.

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5 G R E AT G U T S U P P L E M E N T S Read about some of the wonderful supplements you can use to guard your gut.

M OV E 44

L E M O N L OV E Lemons have so many uses, in health for alkalinizing, anti-ageing, arthritis and immunity; and around the house for hygiene and odour busting. Read our 20 fabulous reasons to grow your own lemon tree.

MEET EON SWEIGERS Meet our Wellness Ambassador, Pretoria based Eon Swiegers. Eon is the founder of EonYoga, a yoga experience for everyone from the soccer mom to the businessman.

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Out & about

Learn from some of the world’s greatest spiritual teachers, tap into the power of the stars, immerse yourself in mindfulness, order your space to order your mind, and journey into the depths of your subconscious with this month’s lineup of life changing events.

C O - C R E AT I N G AT I T S BEST FILM SCREENING – C A P E TOW N 6 June 2017 This enlightening film captures the awe-inspiring live event in California that saw Dr. Wayne Dyer sit down with Esther Hicks and the wise Collective Consciousness known as Abraham. Wayne asks all the questions accumulated from his more than 40 years of teaching self-reliance and self-discovery, and Abraham delivers the answers we all need to hear. Watch it unfold with a community of likeminded spirits at Soul in Woodstock, Cape Town.

For more info visit www.frank.energy or contact tamara@frankandeve.energy.

ASTROLOGY WEEKEND R E T R E AT – K WA Z U L U 9 to 11 June 2017 Learn how the cycles of nature affect your life, and how your unique blueprint – your birth chart – can help you live your fullest potential. The weekend retreat at the Buddhist Retreat Centre in Ixopo, KZN, will help clarify your strengths and challenges, and teach equanimity and consciousness. Two well-known local astrologers deliver discussions on fate, free will, the planets, the cycles of life, yoga, stargazing, and sacred downtime in nature.

For more information visit www. margaritaceleste.com or contact margs@margaritaceleste.com.

H E A L I N G E A R LY L I F E S T R E S S – C A P E TOW N 9 June 2017 FAMSA Western Cape presents a course in restoring the effects that early life stress has on IQ, EQ and SQ. Childhood trauma inhibits a person’s IQ, EQ, and SQ and prevents the person from realizing their full genetic potential. A key element in early life stress (ELS) is a lack of appropriate bonding between parent and child. Amongst many other things this course enables participants to: Identify the causes of reduced IQ, EQ, and SQ in people who have suffered from early life stress (ELS); Understand that the brain has significant “plasticity” and much of the development trauma disorder (DTD) that may have been caused by Early Life Stress can be healed in individuals. To book a place on this workshop contact famtracadmin@ famsawc.org.za or 021 447 7951

S U P P O RT E D D E P T H PRACTICE WITHIN SANGHA - DRAKENSBERG 11 June to 7 July 2017 Mindfulness and insight meditation is presented as a self-retreat using the core teachings of the Buddha. The retreat features recorded Dharma talks, guidance from the onsite teachers, regular community check-ins and oneon-one meetings with the hosts, and a weekly silent walking day in the majestic mountains of the Drakensberg. For more information visit www.dharmagiri.org or contact office@dharmagiri.org.

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REGRESSION THERAPY CO U R S E - C A P E TOW N 22 to 26 June 2017 This internationally accredited Regression Therapy course in Cape Town covers past life, current life and inner child regression. This is the first of four five-day modules to take place over a year. The intimate experience

is open to just nine students per class, and facilitated by certified Regression Therapist, Hypnotherapy Practitioner and Life Between Lives Therapist Janet Homan. For more information visit www.schoolofregressiontherapy.com or contact info@schoolofregressiontherapy.com.

L OV E YO U R S PAC E F E N G S H U I COURSE – JOHANNESBURG 23 to 25 June 2017 Learn how to use Feng Shui techniques to tap into Earth energy, live a life of balance and harmony, and manifest your goals at this exciting course in Sandton.

Hosted by Master Feng Shui Practitioner Glynis Dinsdale, it will help guide and support you to bring magic and new beginnings into every area of your life. For more information visit www. angelways.co.za or contact glyndins@netactive.co.za.

UPCOMING THE JOURNEY INTENSIVE R E T R E AT - O V E R B E R G 23 to 25 June 2017 A transformative seminar at Bodhi Khaya Retreat in the Western Cape Overberg region includes the latest Journey techniques developed by world-renowned teacher and author Brandon Bays. The workshop includes meditations, guided introspections and mini-process work. For more information visit www.thejourneysa.co.za or contact lydia@thejourneysa.co.za.

If you have an event you want to share with our readers email lara@holistica.co.za

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E D I TO R ’ S C H O I C E “I think 99 times and I find nothing. I stop thinking, swim in silence, and the truth comes to me.” Albert Einstein

ALOE SO EASY Aloe isn’t the easiest drink to consume but Totally Wild’s Organic Aloe comes in a highly palatable form (it’s delicious) and has huge digestive benefits. Most of us know how therapeutic aloe is when used on the skin for burns and irritations but it has an equally good rap relieving digestive ailments.

Indigestion, heart burn, stomach ulcers, irritable bowl syndrome, colitis and various other conditions are soothed by this wonder plant. Just a small amount once or twice a day creates efficient cell-to-cell communication in the body, a function that’s vital to good health and well-being. Aloe 24/7 is made from wild-grown, organic aloe ferox plants, harvested in the Little Karoo region of South Africa and has minerals like calcium, iron and magnesium; dietary fibre and highly-acclaimed natural sugars (glyconutrients). It also helps build the immune system and general body function.

Aloe24 500ml R54

WATER WITH MORE Energy drinks have a perception of being good for you but that’s not often the case as many of them are filled with sugar and unhealthy stimulants. That’s where Go Water has the edge.

It’s guaranteed free from sugar, has zero calories and zero preservatives but has a pre-electrolyte mix and 50mg of caffeine. It’s hydrating and energizing without any of the extra bad stuff and basically means you can get the kick from caffeine while rehydrating with electrolytes and spring water. It’s lauded as great for long party sessions, as a recovery workout drink, long runs and hikes, or a way to lift the 3pm blues. Go Amplified Still Drink 50mg R1899

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BAMBOOZLED BY WAZOOGLES

This delightful punchy brand is not only playful but has a totally purist, no nasty approach to the highest level of nutrition. For the last week or so I’ve been using their superfood protein shakes as an afternoon pick me up and I can seriously say they energise me. Not only that but I don’t get hungry for ages afterwards. I first tried the Chocolate Moondust with ancient mayan cacao, raw chia seeds, wild harvested mesquite, raw hemp, maca root and lucuma. It comes in a 2 portion sachet designed for you to make into a smoothie drink or a thicker version in a smoothie bowl. It has no additives or flavourants leaving it up to you to add whatever else you may want. I followed their suggestion of adding a frozen banana, nut butter and some honey and it was completely delicious. Their other flavours include the Unicorn Berry with hibiscus flower; Plant Power with Moringa, Spirulina and Baobab; and Kung Fu coffee with a cinnamon kick. It’s such a brilliant and easy way of getting a high level of nutrition in one power pack. Wazoogles 65g R43 | 450ml R342 | 490g R299 | 920g R535

SWITCH ON YOUR BRAIN Lots of people complain about their memory but not many know that increasing lipids in your body can noticeably improve your brain function and memory recall. That’s why Sfera has put a lipid group called phospholipid into supplement form. As the name suggests, phospholipids are a combination of lipids (fats) and the mineral phosphorus. These essential molecules are found in cellular membranes that impact the brain’s structure and signaling systems. Results from taking the lipids are reported as increased recognition and recall, increased mental flexibility and they have a strong case that it reduces the risk of dementia. Because we don’t get the same levels of this nutrient from food, it’s a great idea to keep your brain in good functioning order by supplementing. Sfera R237

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& spread some love

C O N N E C T, S H A R E

C O N G R AT U L AT I O N S TO L I E S E M A R A I S for being our May Wellness Moments winner! That hot chocolate sure does look yummy and the perfect partner for wintery days. We hope you enjoy your R500 voucher!

Share your wellness moments with us and stand a chance to win R500.

Live life well by sharing your wellness moments with us on social media.

Every month we’ll select our favourite social media post to win R500 to spend at any Wellness Warehouse or online. Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram and @Wellnews on Twitter

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Helps you break down a wide range of foods - even those that may be hard to digest.

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Shop the

recipe Wellness Turmeric Organic 60g

NOW R30 SAVE R5 Crede - Coconut Oil Organic Odourless 1L

NOW R89 SAVE R10

Nature's Choice Chickpeas 620g

NOW R52 SAVE R10

INGREDIENTS *2 Tbsp coconut oil *1 onion *1 red chili *2 garlic cloves *1 tsp turmeric powder *1 tsp cumin *2 tsp salt *1 1/2 tins chickpeas *1 handful spinach *3 baby marrows *3 carrots *1/3 cup kefir *1 cup water *2 tins tomato *1 tomato puree sachet *1/2 cup cherry tomatoes TOPPINGS *Parsley

CHICKPEA K E F I R TA G I N E METHOD 1. Place your tagine pot on the stove and add your coconut oil.

2. Add your onions to the pot and cook until soft.

3. Add your garlic, chili and spices and let it simmer.

4. Add your tinned tomatoes, carrots, baby marrows, kefir and water to the pot and let it cook for 30 minutes.

5. Add your spinach, tomato puree and cherry tomatoes and let it cook for 15 minutes.

6. Add your chickpeas and cook for 10 minutes.

7. Serve and enjoy with parsley. *Remember to keep your stove on a low temperature at all times.

R E C I P E C R E AT E D & P H OTO G R A P H E D

BY ST E P H A N I E PA P I N I

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Early morning digestion

Set your morning up with a meal that soothes your digestion. From blueberries and apples, kefir and chia, to flax seed and salmon, we bring you tummy-loving recipes.

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any studies have shown that our guts could be the most important organ in our bodies – next to our hearts. Great digestion leads to healthy weight, glowing skin and higher energy levels. There are few things more frustrating than digestive symptoms like bloating, constipation, cramping and irregularity. But digestive discomfort doesn’t have to be your norm. There are many ways you can naturally ensure easy digestion through a healthy, balanced breakfast meal.

DIGESTION FOR BREAKFAST Kefir is a fantastic alternative for milk and milk-based products. It’s a cultured, creamy product with amazing health attributes. Kefir’s tart and refreshing flavour is similar to a drinking-style yogurt, but contains beneficial yeast and friendly ‘probiotic’ bacteria also found in yogurt.

Chia seeds are tiny black seeds from the plant Salvia Hispanica, related to the mint plant. ‘Chia’ is the ancient Mayan word for strength, and the tiny seeds were valued for their energyboosting properties. So, combining the healthy bacteria in kefir with the power-boosting properties of chia gives you a brilliantly healthy start to your day.

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BLUEBERRY KEFIR AND CHIA PUDDING

INGREDIENTS - SERVES 2 *1 cup blueberries (preferably fresh but frozen is just fine) *1 cup kefir *1/2 cup unsweetened almond milk *3.5 Tblsp chia seeds *Choose your topping. You can use a number of different toppings, here are just a few examples: coconut flakes, cacao nibs, carob chips, sunflower seeds, honey.

METHOD 1. Add blueberries and kefir to a blender and blend until well combined.

2. In large container mix the blended blueberries with the almond milk and chia seeds.

3. Refrigerate for at least 6 hours. This is important for the chia seeds to absorb moisture and swell. It makes them more digestible.

4. Add toppings of choice, serve cold and enjoy.

BIRCHER MUESLI

Bircher muesli is typically heavier on fruit than modern muesli recipes. Typical contemporary muesli is primarily an oat dish with fruit as a component. Bircher muesli should really be thought of as a fruit dish that uses oats for body and texture.

You can buy ready-made Bircher muesli, or make your own, using the recipe below. This recipe includes yoghurt and fresh berries for an even more delicious start to your day. Yogurt that contains probiotics helps your digestive system function properly. Not all yogurts are considered probiotic, though, so check the label for ‘live active cultures’. Blueberries are known to prevent constipation. The vitamins, sodium, copper, fructose and acids improve digestion by stimulating the correct gastric and digestive juices to move food smoothly and safely through your gastrointestinal system. Give this scrumptious breakfast combo a go as a super digestive start.

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INGREDIENTS *1 cup rolled oats *2 Tbsp raisins *2 Tbsp sunflower seeds *2 Tbsp flaked almonds *2 Tbsp chia seeds *3 cups unsweetened almond milk *2 Tbsp honey *Pinch cinnamon *1 tsp vanilla extract *2 apples, grated *2 Tbsp blueberries METHOD 1. Mix all the ingredients together in a mixing bowl (ceramic or Pyrex is best).

2. Leave to soak for around 2-3 hours (or overnight) before serving.

3. When it’s ready to serve, divide among bowls and top with a dollop of yoghurt, a drizzle of flaxseed oil, a handful of raspberries and sunflower seeds scattered on top. www.wellnesswarehouse.com | 17

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ZESTY SALMON & LENTILS

In addition to improving digestion, salmon is one of the most ideal breakfast foods because it’s rich in protein. Having protein in the morning stabilises your blood sugar levels, which in turn promotes consistent energy throughout the day. This healthy fish is recommended by most health experts and many diet programmes for its easy-to-digest high protein content and omega-3s. This dish may feel unfamiliar as a breakfast meal but it has a warming and soothing quality that your tummy will thank you for.

INGREDIENTS - SERVES 4 *2 cups chicken broth, preferably homemade *1 cup lentils *1 cup sliced carrots *½ tsp salt *½ tsp pepper *3 Tblsp fresh lemon juice *½ cup packed cilantro sprigs *3 Tblsp water *1 Tblsp olive oil *1 clove garlic, peeled *2 bunches watercress, tough stems removed *1/4 cup chopped red onion *4 oven-roasted salmon fillets METHOD 1. In a medium non-stick pan, combine the broth with the lentils, carrots, and 1/4 teaspoon each of the salt and pepper. Cover and bring to a boil over high heat.

2. Reduce the heat to medium-low and simmer until the lentils are tender, about 45 minutes.

3. Drain off any excess liquid. Transfer to a large bowl and set aside to cool to lukewarm.

4. Meanwhile, in a food processor, combine the lemon juice, the remaining 1/4 teaspoon each of salt and pepper, the cilantro, water, oil, and garlic. Process to a smooth puree and add to the lentils.

5. Add the watercress and red onion to the lentils and toss to combine.

6. Roast the salmon. Serve the hot salmon on a bed of the lentil salad.

IN ADDITION TO IMPROVING DIGESTION, SALMON IS ONE OF THE MOST IDEAL BREAKFAST FOODS BECAUSE IT’S RICH IN PROTEIN.

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DID YOU know?

It takes approximately seven seconds for food to travel through the oesophagus and reach the stomach.

AMP UP YOUR DIGESTION WITH SOME OF THESE BELLY FRIENDLY INGREDIENTS. *Blueberries these little berries are packed with fibre and vitamin C; not only providing digestive health benefits but also boosting your system with cancer-fighting antioxidants. *Avocados these brilliant fruits are one of the most fibre-rich fruits you can find. They’re easy to digest and contain lots of healthy monounsaturated fats. This helps to maintain the health of your digestive tract, and proper functioning of the pancreas and gall bladder. It also converts beta-carotene into vitamin A helping to develop a healthy mucosal lining in your GI tract. *Apples these fruits are rich in vitamin C, vitamin A, folate, minerals, potassium, and phosphorous. Working together, they offer various digestive benefits such as lowering constipation problems and improving satiety. The pectin in apples helps raise the good bacteria aiding in proper intestinal health. *Paw paw this tropical fruit is excellent for digestive health. The papain in the fruit helps with easy breakdown of proteins in your stomach; and this helps your stomach to absorb nutrients and facilitates proper bowel functioning. *Coconut oil this brilliant superfood contains antimicrobial properties and fatty acids that can improve digestion, immunity, boost energy and metabolism. *Chia Seeds these tiny little seeds are an excellent source of fibre, omega-3 fatty acids, minerals and antioxidants. Two tablespoons of chia seeds provide about 10 grams of fibre, which reduces inflammation, lowers cholesterol and regulates bowel function. *Kimchi and Kraut these probiotic rich fermented choices go well with savoury breakfasts. They’re highly beneficial at providing good bacteria. Having a tablespoon a day is a great habit to get into.

HOME REMEDIES

FOR INDIGESTION *Camomile is an age-old treatment for indigestion. It calms the stomach and soothes the intestinal tract. Drink a few cups of the tea during the day or take the tincture up to three times a day. *Peppermint oil soothes intestinal muscle spasms and helps prevent nausea. Steep 1 ½ teaspoons of dried peppermint in a cup of hot water. You can enjoy it hot or cold. *Chewing and swallowing a spoonful of fennel or caraway seeds is a great way to stop indigestion. Both seeds contain oil that relieve spasms in the gut, relieve nausea and control flatulence. *Ginger root is an excellent digestive helper. It’s great as a tea before eating, and excellent added to meals. Use the raw root chopped finely. You’ll be surprised at how many ingredients go well with ginger.

THE USUAL SUSPECTS OF GUT HEALTH 10

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debloating

gut healing

digestive aid

pure free form amino acid

probiotic high strength complex

Order online at e-healthstore.co.za or visit sfera-nutrition.co.za for a list of stockists. www.wellnesswarehouse.com | 19

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SOUL SOUP Chicken soup has a standing ovation in the food performance Oscars.

There’s good reason for it too. Research has found all sorts of benefits that make it one of the smartest meals to keep the body fortified against colds or flu. Marlien Wright, author of The Yoga Kitchen (Jacana) offers us a recipe filled with vitamins and goodness.

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IMMUNE BOOSTING CHICKEN S OUP

INGREDIENTS - SERVES 4 – 6 PORTIONS *2 brown onions, finely chopped *Coconut oil for sauteeing *6 skinless chicken thighs (choose birds free from growth hormones and antibiotic treatment) *1 tsp turmeric *5 cloves of fresh garlic, finely grated or crushed *2 bay leaves *2 sprigs of thyme *1.5 litres of filtered water *½ cup of dry pearled barley *2 medium jewel sweet potatoes, peeled and then grated *2 cups of finely shredded baby spinach *A dash of cream or coconut cream (approx. 50ml) *Pink salt to taste

METHOD 1. Sautee the onion in some coconut oil or grass fed butter until translucent, then add the chicken pieces and brown them evenly, seasoning them with salt.

2. Once the chicken pieces are browned, add the turmeric, garlic, bay leaves and thyme.

3. Next add the water and season with a little salt. Pop the lid on and turn the heat down to a slow simmer for approximately 1 hour.

4. After an hour, remove the chicken pieces from the soup. Debone them, put the meat aside and add the large bones back into the pot. Then add the barley and sweet potato and cook for another 45 minutes on low heat.

5. After the 45 minutes, remove the bones, cut the chicken into smaller pieces, put it in the pot and add the spinach. Let it all simmer together for another 15 minutes and then serve with a drizzle of olive oil and a dash of coconut cream.

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M A R L I E N ’ S TO P

IMMUNE B O OSTING FO ODS VITAMIN A Protects us against infections, it keeps our bodies strong and our skin healthy. You may not think of your skin as part of your immune system but this crucial organ, covering the whole of your body is a first-line of defence against bacteria and viruses. *Vitamin A food Orange fleshed sweet potatoes (the Jewel variety), carrots, watercress, mangoes, pumpkins and squash, cabbage, tomatoes and broccoli.

VITAMIN C No surprises here, we all know how important Vitamin C is for immunity. Red Pepper has exceptionally high levels. Citrus is also an excellent source of vitamin C. Start your day with the juice of 1 lemon squeezed into a large glass of boiled, then cooled water. This gives you a healthy dose of vitamin C and is a great alkaline drink. *TRY THIS As an immune boosting snack, cut up a red pepper and a carrot into sticks, and eat them with home-made hummus loaded with garlic.

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*ZINC is essential for good immune health; it helps fight infections and is important for many other functions in the body including keeping cold sores at bay. Foods rich in Zinc, dry split peas, non GMO peanuts, almonds and oysters. *MUSHROOMS, especially Shiitake and Reishi mushrooms have powerful anti-viral and antifungal properties that can help prevent and treat the common cold and candida infections. *BROCCOLI AND SPINACH are powerhouses of vitamin A, C and E. The trick is to cook both as little as possible. Lightly steam or stir-fry, eat raw in salads or add to soups and stews right at the end. *CHICKEN blocks inflammatory white cells which is important to know because cold symptoms are a response to cells accumulating in the bronchial tubes.

The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine,which may explain the results. The soup’s salty broth keeps mucus thin the same way cough medicines do. Added spices, like garlic and onions increase soup’s immune-boosting power.

*GARLIC. This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. A study by British researchers showed noticeably lower incidences of colds in people taking a garlic extract. *BARLEY & OATS. These grains contain beta-glucan, a type of fibre with antimicrobial and antioxidant qualities. Beta-glucan boosts immunity, and speeds wound healing.

Marlien Wright is the author of the cookbook, ‘The Yoga Kitchen – 100 easy Superfood Recipes for Radiant Health’. Marlien is passionate about guiding others to their best health, and runs Yoga & Nutrition Retreats & Reboot’s. She is also a mom and part time hippy. For more recipes visit her website www.yogakitchen.co.za

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S IM P LIFY IN G HE A LT H Y E ATIN G W IT H S UP ER F O OD S Beryn Daniel, co-founder of Soaring Free Superfoods, monthly recipe contributor and co-author of Rawlicious and The Magic of Superfoods shares her passion for bringing ‘nutritious and delicious’ together.

“Far too often healthy eating is associated with starvation dieting, rabbit food and dull taste. As chefs, my husband and I began Soaring Free Superfoods as a means to share how delicious good food can taste as well as how delightful good health feels. Food and health cannot be separated, and so it is important to be able to create dishes that inspire the senses as well as the cells.”

Our journey began back in 2002 when we discovered superfoods for the first time. Superfoods are powerful, nutrient dense foods from around the world, most of them have been revered by ancient cultures for thousands of years. The good news is they are also delicious! As authors and health educators we have spent over a decade sharing recipes and de-mystifying health and nutrition.

Everyone always wants to know what we eat and how we use our superfoods in meals. Over the past few years we have spent hours, days and months testing and playing with superfoods and refining our recipes to create the ultimate 1-stop simply superfoods daily kit, bringing what we do at home in our own kitchen, easily and conveniently to your home.

The goal of this Simply Superfoods range is to bring the power of most of the superfoods we have available to us into a daily eating plan. If you enjoy a breakfast, smoothie, snack and chocolate bar from this range you will be ingesting the nutritional potency of at least 10 different superfoods, upgrading your health to the next level!

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S I M P LY SUPERFOODS WE START O UR DAY WITH O N E O F O UR BRE AKFAST O P TIO N S Super-Oats or Super-Chia, chocolate or vanilla flavoured. These are two gluten-free breakfast options loaded with 6 – 8 superfoods.

WE HAVE 3 SUP E R SHAKE S TO C HO O SE F RO M The Green Alkaliser, Vanilla Dream, Chocolate Boost.

These are smoothie blends combining a wide range of superfoods with potent superherbs providing an alkalising, energising and sustaining nutritional boost any time of the day.

Snacking is where most people fall off the wagon.

Different rules seem to apply to in-between eating and people tend to spend a huge amount of money on low or non-nutritive snacks. The Soaring Free Superfoods Trail Blaze and Berry Burst options combine different delicious dried superfood berries with other carefully selected ingredients.

It’s a perfect way to get over a mid-afternoon energy slump.

Of course, life is not complete without chocolate. Even chocolate can be eaten in a healthy, superfoods way. In the last year we have created the most delicious range of raw, organic, superfood chocolates using 100% raw cacao, combined with superfoods and superherbs for maximum nutrition.

E A RT H - F RIE N DLY AN D PAC KE D WITH L OVE A fully compostable and biodegradable packaging solution now exists, and although it the most expensive option available we believe it is much more expensive for future generations to deal with mountains of plastics clogging the arteries of the earth. Leading the way in sustainable packaging, all our Superfoods are now packed in an inner bag of natureflex. This inner bag is made from wood pulp and is 100% home compostable and biodegradable. The outer boxes are printed on sustainably farmed board using vegetable based inks.

Our NEW packaging reflects our belief that: Love is the bottom line.

Introducing our

INSPIRING NEW LOOK

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We have dedicated the last 10 years to sourcing only the best quality organic and wildcrafted superfoods we can find. We don’t believe you can call a Superfood a superfood if it is covered in pesticides! This is why all our products are either certified organic or wildharvested.

We’ve created friendships and relationships with suppliers that share the same values as we do. Suppliers that work ethically with farmers who care for the earth, and embrace methods of processing to ensure concentrated nutritional potency, no shortcuts, no cheap fillers or binders - absolutely no nasties. This is a reflection of our commitment to bringing you only the best Superfoods to fuel your life without limits.

HOM

GRAD DE

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BIO

CERTIFIED ORGANIC OR WILDCRAFTED

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BUY IN BULK AND SAVE!

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100% P O S TA B

Earth-friendly & packed with LOVE A fully compostable and biodegradable solution now exists, and although it is the most expensive packaging option available we believe it is much more expensive for future generations to deal with mountains of plastics clogging the arteries of the earth.

NEW

CONVENIENT

850g SIZE

Leading the way in sustainable packaging, all our Superfoods are now packed in an inner bag of natureflex.

This inner bag is made from wood pulp and is 100% home compostable & biodegradable. The outer boxes are printed on sustainably farmed board using vegetable based inks. Our NEW packaging reflects our belief that: Love is the bottom line.

SOARING FREE SUPERFOODS

SoaringFreeSuperfoods

www.superfoods.co.za

SoaringFreeSA

Soaring Free Superfoods imports the highest quality, organic and wild-harvested superfoods from around the world. With high integrity sourcing from farms and forests, plus concentrated nutritional potency, these Superfoods represent ancient wisdom combined with great taste for your life without limits. www.wellnesswarehouse.com | 25

eat

Goatie

goodness

DID YOU know?

Goats require less space and eat less food than cows which makes their milk more environmentally-friendly to produce. Six goats can live on the same amount of space required for two cows.

G O AT M I L K B ATH TEA

INGREDIENTS - MAKES 1 BATH TEA BAG *1 large muslin cloth and elastic band *3 Tbsp lavender buds *2 Tbsp pink sea salt *2 Tbsp cocoa butter (shaved and unmelted) *4 Tbsp powdered goat milk METHOD 1. Shave the cocoa butter using a vegetable peeler.

2. Combine all the ingredients into a medium sized container and gently mix together with a spoon.

3. Fill the muslin cloth with the mixture and fasten with the elastic band.

4. Steep in a warm bath and enjoy!

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ou may be surprised to learn that more people throughout the world consume goats’ milk than cows’ milk! An estimated 65% of the global population drinks goats’ milk – a statistic that can likely be attributed to the fact that, in many places and cultures, it’s quite common for a family to own a goat.

That being said, it’s taken some time for goats’ milk to gain popularity in the West. The fact that it’s finally taken off is largely due to its many health benefits.

A gentle alternative to cows’ milk, goats’ milk has a unique fat and protein composition that’s naturally easy to digest. Smaller fat globules and relatively high amounts of short- and medium-chain fatty acids make it easier for the body to break down. In fact, goats’ milk closely resembles human breast milk.

Some research suggests that one of the main benefits of goats’ milk is that it doesn’t cause inflammation. This is a big reason why it’s easier for people with bowel inflammation to drink goats’ milk than cows’ milk.

Goats’ milk also contains high levels of important nutrients, including vitamins A, D, B1, B2 and B12, calcium, phosphorous, magensium, zinc and iodine, proteins and fatty acids. A high concentration of nucleotides help support the immune system and cell growth.

Where most cows’ milk contains bovine growth hormones, goats are rarely given hormones. Because it’s still on the fringes of big agriculture, goats’ milk is less toxic to the human body.

Aside from keeping your insides running smoothly, the fatty acids and triglycerides found in goats’ milk also help you look great on the outside.

The high level of vitamin A in goats’ milk can help improve overall skin health and complexion and fight acne. The lactic acid in goats’ milk also helps rid the body of dead skin cells and brightens skin tone.

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eat

DID YOU know?

Kimchi is a staple Korean dish popular for its rich probiotic content and beneficial influence on gut health.

It’s also low in calories, high in fibre and contains a range of vitamins and minerals, including vitamin A, vitamin B1 and B2, vitamin C, iron, calcium and selenium.

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FA B U L O U S FERMENTS

by Lara Potgieter

N

ot everyone is an immediate fan of fermented foods like kimchi and kraut. Knowing what to eat them with can make all the difference.

If you’ve heard about the probiotic and overall health benefits of the fermented veggies but are not quite sure what to do with them, we’re here to help!

TRY THESE SIMPLE WAYS OF INCLUDING KIMCHI AND KRAUT INTO YOUR DAILY DIET *Sneak them onto your sandwiches and into your wraps (they go particularly well with avo!). *Stir them into your soups or salads. *Add them as toppings to your favourite bunless veggie burgers (our favourite). *Use them as tasty condiments to whatever protein you’re cooking (they go well with everything from tofu and fish to chicken and red meat). *Add them to your roast or stir fried veggies (they’re a particularly great accompaniment to brussel sprouts!). *Add them to your ‘anything goes’ Buddha bowls. *Use them on their own, as a side salad. *Make little ‘tacos’ out of lettuce leaves and fill them with a protein, a few crunchy veggies, and some kimchi or kraut. *Top a roasted sweet potato with kimchi or kraut, garlic and scallion. *Add to fried, boiled or scrambled eggs, or use to zing up your omelettes or frittatas.

DON’T LET WINTER SLOW YOU DOWN

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KEEP CALM AND EAT YOUR KIMCHI.

KIMCHI OMELETTE

INGREDIENTS - SERVES 1 *1 Tbsp cooking olive oil *1 scallion, thinly sliced *5 fresh shiitake mushrooms, stems discarded and caps thinly sliced *1/2 tsp sesame oil *1/4 tsp salt *1/8 tsp freshly ground black pepper *1/4 cup chopped kimchi, plus 1/4 cup kimchi for serving on the side *3 large eggs, beaten METHOD 1. Add the oil to a large nonstick pan over medium heat and swirl to coat the base.

2. Add most of the chopped scallions (reserving a small amount for the garnish) and mushrooms and saut for about 2 minutes. Add the sesame oil, salt and black pepper and stir.

3. Add the 1/4 cup of chopped kimchi.

4. Pour in the eggs and tilt the pan around until the eggs cover the bottom.

5. Cook until the eggs are set - about 1 to 2 minutes - then turn off the heat. With a spatula, carefully fold the eggs in half or into quarters, then transfer to a plate.

6. Top with the remaining scallions and serve with the remaining 1/4 cup of kimchi on the side.

Natural and fast acting to fight winter ills and chills Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits.

Products exclusive to Wellness Warehouse, health stores and pharmacies.

For more information contact: 021 701 5000 or ghpoffice@iafrica.com www.goodhealthsa.co.za www.wellnesswarehouse.com | 29

nurture

Glowing

youth

beauty hacks

From face smoothing exercises to essential oils and keeping hydrated from the inside out, we uncover our favourite beauty hacks for keeping a youthful glow.

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here’s no doubt about it; the fountain of youth is planted in our minds; rooted in our attitudes toward ourselves and found square in the middle of our self-love. That said, time can certainly be a tricky artist, painting shades of grey and laugh-lines and giving us extra reasons to creak and groan as we move about our day. Here are some youthful beauty hacks and recipes for a younger looking you.

HYDRATION, HONEY Good hydration is essential for supporting youthful skin. It keeps your skin plumped, flushes toxins, and produces a natural, youthful glow. Drinking plenty of water, of course, is great for the body, too.

Other ways to keep your skin hydrated is with natural ingredients, like aloe and honey. Aloe is cooling and calming; an ideal choice for those with irritated or sensitive skin. Honey is a natural humectant, great for drawing moisture to dry skin. Either one can be used on its own, or with a bit of coconut or vitamin E oil added to give your skin an extra boost of hydration.

Add fresh aloe to your favourite moisturiser because the succulent plant gives any moisturiser a boost. If you’re battling with skin irritation from the sun or flaky dry patches, place aloe juice directly on your skin for instant relief. Aloe can cool your body from the inside, too. Simply add a few capfuls of health food store-bought aloe vera in a glass of water for fantastic hydration from the inside out.

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WHILE GROWING OLDER GRACEFULLY IS ADMIRABLE, THERE ARE SOME PERFECTLY NATURAL WAYS YOU CAN ENCOURAGE YOUTH TO STICK AROUND A LITTLE LONGER. When it comes to honey, there are myriad applications for youthfulness.

This brilliant ingredient is packed with its own skin-enhancing properties.

It acts as an emollient and humectant, and keeps the skin young by holding back wrinkle formation. Honey also regulates skin pH and prevents pathogen infections.

When choosing honey, opt for raw, local varieties. Take four tablespoons of plain, full-fat yoghurt and two tablespoons of honey; mix the ingredients together well, and then apply onto a clean face. Let the mask sit for 20 minutes before rinsing clean.

MIDNIGHT OIL One thing all skin needs to stay healthy and radiant is essential fatty acids.

Omega-3’s regulate moisture balance and keep your skin supple. Avocado, olive and coconut oils are both healthy choices for a boost of anti-aging, either added to your diet or applied directly to your skin. Olive oil also makes a terrific makeup remover and facial cleanser for dry skin.

Then there’s Argan oil; a popular source of antioxidants, vitamin E, and essential fatty acids. It's nature's protective, nourishing superfood for your skin. Not only does it seal in moisture, but it also protects skin from free radicals and other damaging effects from the outside environment. It won’t grease up oily skin or clog your pores and it’s a fantastic anti-ager. Regular use of Argan oil has been proven to reduce the depth and severity of wrinkles, as well as to fade age spots by restoring skin’s youthful elasticity and by increasing the regenerative rate of healthy skin cells. Pool a little of the pure oil into the palm of your hand and apply it your face after cleansing. Gently work it into all areas of your face, including your eye area, neck, lips (it's edible, after all). Try it on the ends of your hair as a conditioner, too.

FACE YOGA If you’re already using yoga to keep your body toned, flexible and feeling great; why not keep up the great work for your face? Hailed as a noninvasive alternative to Botox and surgery, face yoga is a series of exercises that promise to relax and tone your face muscles, giving you a healthy, youthful glow.

Since the muscles on our faces can't lift weights or go on the treadmill, when you apply pressure with your fingertips or make certain facial expressions, you're toning and strengthening the muscles.

For the first exercise, press both middle fingers together at the inner corner of your eyebrows. With your index fingers, apply pressure to the outer corners of the eyebrows. Next, look to the ceiling, and raise your lower eyelids upwards to make a strong squint, and then relax. Repeat this movement six more times and finish by squeezing your eyes shut tightly for 10 seconds and then relaxing. www.wellnesswarehouse.com | 31

nurture

Next up, give your pout a good workout; hide your teeth with your lips to make an ‘O’ shape with your mouth. Then, smile widely while keeping the teeth hidden and repeat this six times. Next, hold the smile shape while placing one index finger on the chin. Then start to move the jaw up and down as the head tilts gently back. Relax and then repeat twice more.

This exercise is great for smoothing those pesky little frown lines. Place both hands on your forehead facing inwards and spread all of the fingers out between the eyebrows and hairline. Gently sweep your fingers outwards across the forehead, applying light pressure to tighten the skin. Relax and then repeat this 10 times.

For this exercise, place an index finger under each eye, pointing towards your nose. Hide your teeth and tease your top lip and bottom lip away from each other at your mouth. Flutter the upper eyelids while gazing at the ceiling for 30 seconds.

Lastly, this workout is for your d colletage. Looking straight ahead, place your fingertips at the bottom of your neck and lightly stroke the skin downwards with your head tilted back. Bring your head back down to your chest and repeat twice more. Finally, jut your lower lip out as far as possible to pull the corners of your mouth down and place fingertips on your collarbone with your chin pointed upwards. Hold for four deep breaths.

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TO P 5

ANTI-AGING SUPERFO ODS *Walnuts - contain magnesium, iron, zinc, potassium, selenium, copper and fibre that are required to keep your body healthy and energetic as you age. *Blueberries - have powerful anti-inflammatory properties that help keep all your body’s cells from aging and keep your skin looking young. *Spinach - just one cup of fresh spinach daily can keep your body healthy and your skin young for years. *Green Tea - antioxidants can slow down premature aging and help keep your skin supple and looking young. *Broccoli - contains the compounds sulforaphane and indoles, which help protect against oxidative stress, cell damage and even cancer.

DID YOU know?

Ancient Egyptians used olive and sesame oils for moisturising, as well as the oil of bitter almonds and cardamom. Ancient Greeks used rosewater to keep their skin youthful.

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MAGIC AL MICROBIOME N

ever before has there been so much interest in the gut, and the bacteria that inhabit the gut. Research is finding more and more evidence that shows how intimately connected the gut is with every system in the body. We speak to integrative doctor Sedicka Laskery about the microbiome and its widespread effect at, not only creating and maintaining health, but preventing disease conditions.

M E N TA L H E A LT H AND GUT B ACTERIA

There’s so much interest in how certain gut bacteria relate to mental health and mood that there’s even a term to describe it: psycho-biotics. Psycho-biotics are probiotics relevant to psychiatry. These ‘mind altering’ or shall we say ‘mind influencing’ probiotics have the potential to treat certain neurological and neuro-physiological conditions.

It’s no wonder experts are speaking about the microbiome as a new frontier in neuroscience. They’ve discovered that more than 50 percent of your body’s dopamine and 90 percent of your body’s serotonin are produced in your gut, along with about 30 other neurotransmitters. Dopamine and serotonin are involved in regulating eating behaviour. Gut microbiota can be a key regulator of mood, cognition, pain, and obesity. It makes sense that poor mental health has long been associated with an increased likelihood to eat unhealthy foods.

DID YOU know?

Events in early microbiome development can influence how protected we are from disease later in life. Things like obesity in a pregnant mum, mode of delivery (vaginal or C-section) and exposure to antibiotics as well as environmental factors during critical development like gestation, birth and weaning have an effect on the offspring’s microbiome.

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The microbiome is the collection of microbes that inhabit a certain environment. In our case we’re talking about the microbes that inhabit the gut. They’re essentially a mini ‘ecosystem’ with communities of bacteria (along with fungi and viruses). More than 100 trillion microorganisms live in our gut, mouth, skin and other mucosal surfaces in and on our bodies. Leading scientist Deepak Chopra likes to emphasise that only 10% of the cells in our bodies are actually human, the rest are bacteria.

Microbes work in many different ways. They support life enhancing activities like food digestion, synthesising essential nutrients and vitamins, and preventing disease-causing pathogens from invading the body. They’re fundamental to our immune systems. They can be likened to an army, fighting off invading pathogens and managing and supporting good tissue. There is a symbiotic relationship between the body and the microbes except in cases of auto immune disease where the immune system mistakenly attacks and destroys healthy self-tissue. There is a growing amount of research linking the gut microbiota and the body’s immune system in autoimmune diseases like rheumatoid arthritis, muscular dystrophy, multiple sclerosis, fibromyalgia, and some cancers.

THE GUT BRAIN AXIS The gut microbiota communicates with the central nervous system and influences brain function and behaviour. The vagus nerve (the main central nervous system nerve) connects organs between the brain at its top end and the intestines at its bottom end. This communication highway allows the brain, lungs, heart, spleen, liver, kidneys, pancreas, stomach, and intestines to ‘talk’ to one another. A dysfunction in the gut-brain axis is linked to disorders like depression and autism spectrum disorder, metabolic disorders like obesity, and gastrointestinal disorders including inflammatory bowel disease and irritable bowel syndrome.

BREAKDOWN OF GOOD BACTERIA Lifestyle factors can cause a breakdown of good bacteria and alter the microbiome. These lifestyle factors can be anything from diet; lack of exercise; altered sleep; inflammatory emotions; poor bowel elimination and digestion. Dysfunctions like low stomach acid; small intestinal bacterial overgrowth ; gut dysbiosis and leaky gut syndrome can result. When there is a breakdown in the balance between ‘protective’ intestinal bacteria versus ‘harmful’ intestinal bacteria it is called ‘dysbiosis’. All the following conditions and diseases have been linked to dysbiosis: Autoimmune, allergic, metabolic and alcoholic liver diseases, irritable bowel syndrome, colorectal cancer, bacterial infections, Crohn’s disease, ulcerative colitis.

Diet plays a key role in the development of inflammatory bowel disease. We now know that the interaction between diet and microbes in a susceptible person contributes significantly to the onset of disease.

WEIGHT LOSS In terms of weight loss, microbes may play a bigger role than previously thought. Given that microbes co-evolved with us and constantly depend on the diet we feed them, it’s really no surprise they are able to influence our eating preferences to improve their own chances of survival! Detrimental microbes that might feed off sugar may create a craving for sugar so they can feed themselves – gut microbes have a significant role in influencing cravings.This suggests that having an imbalance of microbes could be a major barrier to weight loss.

PSYCHO-PHYSICAL DISEASES An impaired gut-brain axis has been linked to Irritable bowel syndrome. Changing the microbiota can influence the symptoms of this syndrome. Interestingly, irritable bowel syndrome is common alongside psychiatric disorders including panic disorder, generalised anxiety disorder and social phobia. The gastrointestinal tract is well known to be sensitive to stress and stress mediators. So many people experience an instant sensation in their stomachs when they feel stressed or anxious. Stress can influence the composition and function of the gut microbiota, and in turn induce anxiety and depression.

HEALING THE GUT In essence, a healthy gut microbiome provides diverse microbial groups in the right balance. It has the ability to resist harm and return to healthy state when the body is temporarily ill or out of sorts. Focusing on good gut health can prevent disease. Dr Sedicka emphasises how important a preventative mindset is rather than waiting for disease to appear. The gut microbiome has an intricate nature and thrives on a holistic approach to cultivate balance and restoration if needed. Functional Medicine has a nutritional process of 5 steps to restore good gut health: Remove; Replace; Re-inoculate; Repair and Re-harmonisation. Healing might entail a combination of nutritional therapies: nutraceuticals; medical herbs; and proper supplementation with an individualised eating plan. This is recommended alongside lifestyle adjustments in the physical; emotional; spiritual and energetic realms to create the right balance and activate the self healing intelligence innate within us.

ABOUT DR . SEDICKA LASKERY MBCHB STELL . MP 0723703.

Dr. Laskery uses integrated therapeutic interventions to assist the body to heal and also to prevent medical conditions. She believes in a holistic approach to lead the body towards higher levels of wellbeing and balance. For more information visit her website or find her on Facebook. www.icwcape.wix.com/icwcape

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insight

Turning into

intuition What is intuition and how do we use it? We unpack the best practices to cultivating your intuition and how you can train your brain to trust your gut.

by Kirsten Alexander

H

ave you ever had a ‘bad feeling’ about a certain place or situation? How about meeting someone for the first time and instantly knowing you’ll be the best of friends? Or, what about simply knowing exactly what to do to make yourself feel better? These seemingly automated decisions are your intuition hard at work.

We’ve been trained to believe that rationality and logic should drive our choices and sound reasoning will guide us to the best possible outcome. But, beneath those layers of logic is a little voice who sometimes knows in an instant what we really need at any given time. With a little practise and lots of listening, you can train that voice to become loud and clear.

Intuition is a process giving us the ability to know something directly without analytic reasoning, bridging the gap between the conscious and nonconscious parts of our mind, and also between instinct and reason. It’s a thing you know or consider likely from instinctive feeling rather than conscious reasoning.

When we’re no longer restricted by uncertainty, we free up cognitive space to focus on other things. When you’ve mastered riding your bicycle, you no longer consciously think about changing gears, steering or keeping your balance; you can free your brain up to think about all sorts of other things at the same time, making your bike riding ability seem unconsciously automated.

HOW DOES IT WORK Our intuition is a feature of our psychology; it’s part of the way our brain processes information. Intuition can be described as automatic self-knowledge governed by a pre-conscious neural network. You have trained this network in your brain through previously learned patterns, which help determine moral rules,acquired habits, and beliefs. Take riding a bicycle for example – repetition and practise leads to mastery.

GROWING YOUR INNER VOICE Cultivating your intuition can be a fun and exciting journey of self-discovery. There are a number of activities you can easily practice to hone your intuition skills.

Try something new – drive a different way to work, walk on the other side of the street, create an all-new breakfast smoothie, or order the very first thing you notice on a menu. This will help you stay alert and in the moment, so you can notice when your intuition is calling out.

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When a recognisable pattern emerges, our intuition seems to happen spontaneously.

In actual fact, our subconscious always pays close attention to its surroundings, piecing together parts of a story outside of our conscious attention. When we turn our attention to any task or problem, we are pulling from a lifetime of unconscious pattern recognition. This means, intuition isn’t magic; it’s our innate ability to recall and apply the things we’ve trained our brain to pay attention to – so much that it recognises those things in a seemingly automatic way.

INTUITION ISN’T MAGIC; IT’S OUR INNATE ABILITY TO RECALL AND APPLY THE THINGS WE’VE TRAINED OUR BRAIN TO PAY ATTENTION TO. KEEP A JOURNAL Writing down your dreams is a great way to find out what your inner voice is telling you. Don’t worry about remembering the detailed plot of your dream, simply jotting down an image or a feeling you get will be a good start. You can also keep a record of any co-incidences you’ve noticed in your day or new things you’ve begun to notice.

RELATE TO STRANGERS Make eye contact with people in the aisles of a grocery store, at the petrol station or even observe people at restaurants. Allow yourself to notice what you believe about them at first glance. In other words, when you really look at someone, you might get little flashes of thought: “He looks so sad,” or “I bet she was wild as a teenager.” Allow that impression to bubble up.

PRACTISE MINDFULNESS Meditation and other mindfulness practices can be an excellent way to tap into your intuition. Mindfulness can help you filter out mental chatter, weigh your options objectively, tune into your intuition and ultimately make a decision you feel convicted about.

REALLY LISTEN TO YOUR BODY If you've ever felt sick to your stomach when you knew something was wrong but couldn't quite put your finger on it, then you understand that intuition can cause a physical sensation in the body. These are called ‘gut feelings’ for a reason – research suggests that emotion and intuition are very much rooted in the ‘second brain’, the gut.

KICKING BAD BRAIN HABITS Just as there are good practices for cultivating intuition, there are also bad habits we keep that may hinder your little inner voice.

A NEED TO BE RIGHT The desire to be smart, documented, and logical in all your decisions may cause you to ignore the whispers of your intuitive mind and do things you don’t really want to do, like marry someone who ‘looks good on paper’ or taking a job just for the money.

THE SAFETY OF “I DON’T KNOW.” Sometimes when you say, “I don’t know,” it’s because you actually do know, but you just don’t like it. Other times you allow yourself to stay confused so that you don’t have to commit to a decision. If this habit sounds familiar, try saying, “If I did know the answer, it would be ‘this’.”

FATIGUE AND DEHYDRATION Physical depletion often leads directly to poor brain function and unreliable interpretations of the signals your intuition is trying to send you. Keeping a healthy gut will go a long way towards keeping a clear line to your intuition.

PAMPER YOURSELF When you’re caught up in hopelessness, grief, or nonstop self-criticism, it’s difficult to hear that deep, calm, knowing voice within and even harder to trust it. Taking time out, relaxing, resting properly and taking moments of solitude will help you stay in tune with your intuitive self.

S I M P L E M E D I TAT I O N FOR BEGINNERS

*Sit or lie comfortably. *Close your eyes. *Make no effort to control your breath; simply breathe naturally. *Focus your attention on your breath and on how the body moves with each inhalation and exhalation. *Notice the movement of your body as you breathe. *Observe your chest, shoulders, rib cage, and belly. *Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath. *Maintain this meditation practice for two to three minutes to start, and then try it for longer periods each time you meditate.

DID YOU know?

The artist Picasso was a big believer in trusting his gut. He once told a friend that intuition was like having a carrier pigeon with a message land on your balcony. “The important thing is knowing that the pigeon has arrived,” he said, “you don’t have to unroll the message and read it.”

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THE GOOD GUT GUIDE

by Lara Potgieter “All disease begins in the gut,” was the bold assertion made by Hippocrates - one of the most outstanding figures in the history of medicine. Over 2,000 years later, we’re finally beginning to understand just how right he was.

Research over the past two decades has shown that gut health is key to overall health. An unhealthy gut can lead to a wide range of concerns, from arthritis and diabetes to depression and chronic fatigue syndrome.

It may not be the sexiest part of your body, but if your gut is the key to sustaining good health, it surely deserves a lot of care and consideration. As the topic of gut health is so vital and vast, we’ve condensed it into an easy to digest (pun intended) A to Z to help you understand the various facets involved and to set you on your path towards gut gold.

A*Allergies - When your gut health

suffers, so does the rest of your body. The result for many people is allergy symptoms.

A common culprit is leaky gut, which allows toxins into the bloodstream. The immune system launches an attack on these toxins, which creates inflammation throughout the body that can manifest in allergy symptoms, particularly as reactions to certain foods you’ve just eaten.

Balancing the gut can be a fundamental stepping-stone for reversing allergies. *Aloe Vera - 40 ml of aloe vera juice consumed in the morning will help soothe your gut. *Antibiotics - Antibiotics damage good gut bacteria, which is why it’s so important to take probiotics to repopulate your gut with the good stuff. *Autoimmune Disease - Eighty percent of the immune system lives in the gut, and many people with autoimmune conditions suffer from gut dysfunction or poor gut health.

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B *Bacteria - Did you know that

you are only ten percent human? Ninety percent of your cells are nonhuman, bacterial cells. The health of the bacteria in your intestine is vital to your overall health.

C

*Chamomile - Chamomile tea is known to soothe and relax the bowel wall, so it’s a great idea to sip on it at night. *Chew - Try and chew your food at least 20 times per mouthful. Chewing breaks your food down from large particles into smaller particles that are more easily digested. There are important digestive enzymes in saliva, and your food needs adequate exposure to these.

D

*Digestive Enzymes - Digestive enzymes help the body absorb more nutrients and improve gut health by breaking down larger molecules into more easily absorbed particles that the body can use. Digestive enzyme products come

from three sources: fruit (usually pineapple or papaya), animals (including pancreatin sourced from ox or hog) and plants (from probiotics, yeast and fungi).

E*Elimination - An elimination diet

will help you notice which foods energise you, and which one’s make you feel tired or bloated. Cut the latter out for one or two weeks, and then slowly reintroduce them to see if this makes a difference to how you feel.

F

*Fibre - Healthy fibre feeds good gut bacteria, and is also anti-inflammatory.

Load up on fibre from sources like wholegrains, beans and legumes, flax and chia seeds, and low GI fruit and veg.

G*Glutamine - Take two to four

grams of glutamine daily to help repair the gut lining. Buy it as a powder on its own, or as an ingredient in most gut repairing formulas. It’s easy to add a teaspoonful to your morning smoothie.

*Gluten - Gluten and grains can damage the gut lining. Avoiding them for a trial period of four to six weeks is a good monitor to see how you feel.

H

*Hydrochloric Acid - It’s important to maintain good amounts of hydrochloric acid and digestive enzymes for good gut health. Support your digestion by drinking a tablespoon of apple cider vinegar each day, or starting your day with lemon in warm water.

I

*Immunity - Your immune system is intimately connected to your gut bacteria. Killing or suppressing good gut bacteria with antibiotics and steroids, means other unhealthy bacteria and yeast are allowed to grow. This activates your immune system, which starts trying to attack and eliminate the unhealthy bacteria and yeast growth in the intestines. This reactive environment is conducive to developing food sensitivities and allergies. *Infections - Gut infections can include parasites, yeast, bacterial overgrowth and more. *Inflammation - Inflammation in the gut can be reduced with supplements like fish oil, turmeric, glutamine and aloe.

J

*Juice - Drinking fresh juices with cleansing ingredients, can help flush your body of harmful bacteria and begin restoring digestive health. A recommended cleanser is a cucumber with half a head of fennel, two handfuls of mint, half a lemon and an inch of fresh ginger for a cleansing morning drink.

K

*Kimchi - Kimchi is a fermented Korean raw vegetable pickle that can aid digestion. Like sauerkraut, it is naturally fermented in various combinations that include ingredients like a puree of fruit, garlic, ginger and spices like chilli powder. It’s considered to be a ‘living’ food because of its probiotic benefits. *Kombucha - Originating in the Far East around 2,000 years ago and known as the ‘Immortal Health Elixir’ by the Chinese, kombucha is a fermented beverage of black tea and sugar (from various sources including cane sugar, fruit or honey). A colony of bacteria and yeast is responsible for initiating the fermentation process. It’s used as a functional food and can help cleanse the system and improve digestion.

L

*Leaky Gut - Also known as intestinal permeability, leaky gut is a condition in which the lining of the digestive tract becomes inflamed and porous, allowing undigested food, bacteria, yeasts, and other toxins into the sterile bloodstream. This causes the body to react with an immune response.

Symptoms can include bloating, gas, cravings and food sensitivities.

M

*Microbiome - The term microbiome can refer to several different things. It is sometimes used to describe the collection of all the microbes in a particular community. In scientific terms, it can also refer to the genes belonging to all the microbes living in a community. As said previously, the genes that make up a person’s microbiome are far greater in number than human genes themselves. There are about 100 trillion microbes living in (and on) each of us. These are a combination of many bacteria, fungi, viruses and other tiny organisms. *Mind -Did you know that your body produces serotonin in the gut? A healthy gut is imperative to a healthy mind, and this ‘gut-brain axis’ is being shown to profoundly influence almost every aspect of human health. You may have noticed that people with digestive disorders often have low moods too.

N

*Nutrition - The good news is you can cultivate a new microbiota (gut flora) in just 24 hours, simply by changing the way you eat. The good bacteria that live in our intestinal tract flourish on colourful, plant-based foods.

Some good options to get you started include artichokes, broccoli and other cruciferous veg, blueberries, onions and, of course, fermented foods. www.wellnesswarehouse.com | 39

heal

O*Om - The gut shuts down in times of stress, so it’s important

While refined sugar is an obvious no-go during this time, eating only low-fructose fruit (like berries) is also recommended.

I

*Timing - Eating your last meal at least two to three hours before bedtime is good way to avoid indigestion and bloating in the morning.

to reduce stressors in your life through daily practices such as meditation and other mindfulness techniques.

*Prebiotics - Prebiotics are indigestible fibres that we get from certain foods, including onions, garlic, leeks, artichokes, whole grains, greens and bananas. They help probiotics and good bacteria in the body to grow. *Probiotics - Probiotics are live bacteria and yeasts that are great for the digestive system. They form part of the good bacteria that help keep the gut healthy. Although they are already present in your body, by adding more through probiotic-rich foods or supplements, you can ensure that your gut stays healthy. You could try some of the fermented foods discussed above, or take a good multi-strain supplement (with five to 10 billion species) twice a day.

T

U

*Urine - A urine test called an Organic Acid Test (OAT) can indicate the presence of yeast or bacterial overgrowth in the gut.

V

*Vagina - Any woman who has experienced the discomfort of a yeast or fungal infection will agree that taking care to avoid a vaginal infection is a top priority. Good bacteria in your gut means good bacteria in your intestines, which means good bacteria in your vagina.

W

Q

*Water - Fluids help remove excess toxins and keep the bowels healthy. Drink water (preferably filtered/spring) throughout the day, except at meal times (liquids dilute the digestive juices).

R

*X-factor - Many researchers believe that supporting intestinal health and restoring the integrity of the gut barrier is one of the most important goals of medicine in the 21st century.

*Quinoa - While most whole grains and fibre-rich veggies help feed good gut bacteria, quinoa deserves a special mention because of its status as a complete protein. *Remove, Repair & Repopulate - Most good gut healing programmes include three stages that require cleansing the gut before adding healing foods and, finally, repopulating it with good bacteria through probiotic-rich foods and probiotic supplements.

S

*Soak - Soaking your grains, nuts and seeds makes them easier to digest. *Stool - A stool test may sound a bit gross but it can be very helpful in identifying bacterial populations in detail, giving you a clear indication of the state of your gut health (and how you can improve it). *Sugar - Sugar is inflammatory and feeds the bad bacteria in the gut. Cut down for two to three weeks, and notice the difference.

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X Y

*Yoga - Yoga can help keep your digestive health on track.

Think of your practice as a massage for your internal organs.

Gentle asanas and deep breathing can be a great way of keeping your gut healthy. Yoga is also deeply detoxifying, which is a key factor in improving digestion and flushing out toxins.

Z*Zzzz - Emerging science is showing that there is a very real

connection between the microbiome and sleep. The intestinal microbiome produces and releases many of the neurotransmitters (including dopamine, serotonin, and GABA) that help promote sleep.

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insight

Happy

expectations

by Ray Mathis

W COMPLETE HAPPINESS IS STILL ACHEIVABLE EVEN IF THE CIRCUMSTANCES OR DIFFICULTIES IN YOUR LIFE SEEM DEBILITATING. HAPPINESS IS A SKILL THAT CAN BE LEARNT.

know?

DID YOU

A study, published in the journal Science (2013) shows that part of the brain's reward system called the nucleus accumbens is activated when you hear new music.

42 | www.wellnesswarehouse.com

hat is a healthy expectation regarding happiness in our lives? There’s nothing wrong with wanting to be happy all the time, but there’s nothing wrong with being unhappy either. Sadness, frustration, disappointment, concern, regret and remorse can be helpful energy to move or motivate us to make life better, and give us the energy to reach in that direction. It’s when the frequency, intensity and duration (FID) of anger, depression, anxiety, shame and guilt reach dysfunctional levels that problems arise.

But thinking we need to, have to or should be happy all the time, and demanding that of ourselves or life is a set up for ending up unhappy.

Demanding anything of ourselves, others and life creates a bigger than helpful or necessary gap between our expectations and reality when things aren’t the way we expect or would like. It’s like demanding that we or others be and do everything perfectly all the time. We’re more likely to find fault in ourselves and others, and get more upset about any fault we find.

We can even end up unhappy about being unhappy the same way people become anxious about becoming anxious. Doing the latter is the recipe for panic disorder – the former is a recipe for depression.

Ultimately, whether we’re happy or unhappy is a product of how we choose to look at things, what meaning we attach to things, what we remember at any given moment, what we imagine will happen in the future, what we focus on, what we compare things to, what we expect of ourselves, others and life in the first place, and how much importance we attach to things.

We make these choices constantly. The ways we do are usually automatic from prior rehearsal. It’s why we don’t realise we have such choices. One way to increase our chances for happiness is to constantly remind ourselves that we do have such choices, and that certain of the choices will make us feel better, and others worse. With practice, making the choices in better ways can become automatic as well and we can increase the frequency, intensity and duration (FID) of happiness in our lives.

Koflet® syrup is a honey based phytopharmaceutical formulation recommended for cough of varied etiology.

Honey has been used for centuries for its nutritional as well as medicinal properties.

Honey is a sweet, viscous liquid with a complex chemical composition. It is made up of a mixture of approximately 25 carbohydrates, free amino acids, vitamins, trace elements and flavonoids.

Mucolytic and expectorant properties of honey reduce the viscosity of bronchial secretions and facilitate expectoration.

In addition, Honey has anti-allergic, antimicrobial, and immune-modifying properties provide relief from cough of varied etiology.

Benefits of Koflet ® Koflet® liquefies mucus and facilitates easy expectoration of sputum.

Koflet® exhibits anti-inflammatory, anti-allergic actions, thus providing relief from cough of varied etiology.

Koflet® reduces bronchial mucosal irritation in the respiratory tract.

Koflet® exhibits demulcent action, leading to peripheral soothing of respiratory passage.

Key Herbs Commiphora wightii (Guggulu) is antiseptic, astringent and aromatic.

It has expectorant anti-inflammatory and diaphoretic properties beneficial in various respiratory disorders.

Mel despumatum (Honey) is generally recommended as a remedy for cold, cough, fever, sore throat, respiratory disorders, etc., by virtue of its bactericidal, antiseptic and expectorant properties.

Vitis vinifera (Grapes) has astringent, expectorant, demulcent and cooling properties.

It also has free radical scavenging action.

Ocimum tenuiflorum (Holy basil) has antibacterial and expectorant properties, which are beneficial in respiratory infections.

Tinospora cordifolia (Guduchi) has found wide application as a constituent of several ayurvedic preparations. It has anti-inflammatory and antipyretic properties and improves the body’s resistance against infections.

Adhatoda Vasaka (Malabar nut) is well known for its beneficial effect in respiratory disorders.

It is used extensively in the treatment of cold, cough, chronic bronchitis and asthma by virtue of its expectorant and anti-anaphylactic activity.

Honey has been used for centuries for its nutritional as well as medicinal properties.

Honey is known as an effective relief for some diseases, including cough and URIs. Its use is recommended by the World Health Organization.

Salient features of Himalaya Forest Honey • Himalaya Forest Honey is sourced from untouched forests – the most natural environment.

• Himalaya Forest Honey is collected by the native experts using time tested methods. At Himalaya, modern scientific methods are then used to thoroughly check the honey for utmost purity.

Glycyrrhiza glabra (Licorice) is a common component of cough syrups, throat lozenges, etc.

It contains flavonoids, which have anti-inflammatory property and strengthens the immune system, providing resistance in recurring infections.

| 43 The Himalaya Drug Company (Pty) Ltd. Yellow Wood Place, Woodmead Business Park, 145 Western Service Road, Woodmead, www.wellnesswarehouse.com 2191, Sandton

move

QIGONG Some ancient practices have stood the test of science and time and have proven to hold immense mindbody benefits in our world today.

Qigong is just one of those practices.

We unpack the healing benefits of this early practise and how you can incorporate Qigong in your daily life.

THE ANCIENT ART The word Qigong is made up of two Chinese words.

Qi, pronounced ‘chee’ is commonly translated to mean ‘the life force’ or ‘vital-energy’ that flows through all things in the universe. The second word, Gong, pronounced ‘gung’, means accomplishment, or skill cultivated through steady practice. Together, Qigong means cultivating energy. It’s a system practiced for health maintenance, healing and increasing vitality.

Qigong is an integration of physical postures, breathing techniques, and focused intentions. Like any other system of health care, Qigong is not a cureall solution, but it’s certainly an effective practice.

Many health care professionals recommend Qigong as an important form of alternative complementary medicine.

WESTERN BENEFITS In our fast-paced modern world, we’re often overrun with anxiety, stress and physical pain. Qigong can provide a core group of benefits to improve health and well-being for those of any fitness level. Its gentle movements stretch and strengthen muscles, improve balance and flexibility, and reduce inflammation in joints. The movements help improve circulation and flow of oxygen throughout the body, improving the immune system and removing toxins. Qigong's deep breathing exercises help to reduce stress, anxiety, and tension. The breathing techniques emphasise slow breathing from the diaphragm with a relaxed posture and straight spine. They help to calm and centre, and can be an effective aid for reducing anxiety and assisting sleep. The meditative state of mind achieved by practicing Qigong provides powerful mental and emotional benefits. Qigong requires concentration, focus and clear thinking. This discipline is reported to help foster creativity, improved mood, and enhance overall cognitive capability.

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FOUNDATON TECHNIQUES Concentration is a process of focusing in and letting go at the same time. Focus doesn’t mean wrinkling your forehead and straining to pay attention.

Instead, through deep relaxation and expanding your consciousness, you’re able to create a frame of mind that is large enough to encompass your entire mindbody-spirit’s functions, and focused enough to allow outside distractions, worries, and everyday hassles to melt away. You’ll find as you do Qigong exercise and meditation you‘ll become more adept at this form of concentration.

While breathing is an automated process in the body, we generally breathe in very short shallow breaths most of the time, especially when feeling stressed or anxious. With this practice, breathing deeply and slowly is incredibly important.

One of the breathing methods consist of inhaling, extending the abdomen, filling it, and then your lungs with air. When you exhale, you contract your abdomen, expelling the air from the bottom of your lungs first and then pushing it up and out until your abdomen and chest are deflated. You may want to practice inhaling for a slow count of eight and exhaling for a count of sixteen. As you breathe in and out, imagine inviting your Qi energy to flow through your entire body; you want to gently guide the flow, not tug at it or push it.

BASIC EXERCISES *The Gentle Sway This introduces you to the concept of being mindful of the present. Practise this exercise for around 10 to 15 minutes.

For five minutes, move both of your arms from your shoulders in a gentle swinging motion. The motion itself is initiated from your waist: Twist from your

QIGONG MEANS CULTIVATING ENERGY. IT’S A SYSTEM PRACTICED FOR HEALTH MAINTENANCE, HEALING AND INCREASING VITALITY. waist as though your torso were a cloth that you were wringing out. Don’t twist from the knees or you may harm them. Twisting from the waist provides a massage to the internal organs and provides you the full benefits of the exercise.

To get started, move your arms side to side across your torso, and then back to front. Keep your knees slightly bent and let your hips sway.

Allow your mind to clear. At first, focus on the release of unnecessary and unconscious stress. After several weeks, you may shift your focus so that you think only about the swaying of your arms and the motion of Qi energy. *The Bounce In the beginning, try this for one to three minutes.

With your feet parallel and about shoulder’s width apart, bounce with your knees loose and your arms relaxed and hanging at the sides. They should feel empty and neutral. This is the zero position for your arms. When you are bouncing back and forth, your arms should jiggle.

Keep your shoulders natural; don’t pull them back or let them slump forward too much. When the zero position is used on the whole body, you should feel relaxed and your internal organs and skin should hang down. This process brings awareness of internal tension.

The combination of exercises one and two gently massages and tones the organ systems, promoting longevity. *The Accordion Feel Qi energy by using your hands like the bellow of an accordion or a bicycle pump. This exercise cultivates Qi, builds awareness, and sensitises you.

Close your eyes halfway. Clear your mind and concentrate your attention on your palms. Allow your breath to become slow and easy, without force.

Bring your hands together, palms touching and fingers pointing upward. Slowly move your hands apart. When they are about 30 cm apart, slowly move them together using the least amount of physical effort possible. You’ll be compressing the air between them like an accordion would. You may feel a warm or tingling sensation on your palms.

Move your hands slowly back and forth, varying the range of the bellows. Repeat the accordion technique in different directions: horizontally, vertically, and diagonally. While these are some very simple and basic movements, there are many Qigong techniques you can easily practise morning and evening in the comfort of your home.

DID YOU know?

Qigong has proven to be effective in improving conditions as far ranging as heart disease, depression, cocaine addiction, breast cancer, autism and more.

INDIA

September 13 17 nights Thailand February 14 14Exotic nights The Sacred and the

Delhi; then a visit to Rajasthan and the pink city The Highlands of Jaipur; Udaipur, surrounded by lakes, one of Bangkok; beautiful temples, wonderful food, India’s loveliest cities; Ravela Khempur and the and the Emerald Buddha.

Palace where they filmed the Best Marigold Hotel.

Travel north to the Golden Triangle, A dawn boat ride down the Ganges in Varanasi; hill towns, hot springs, and elephant riding.

Sarnath, where the Buddha gave his first teachings; We end in the beautiful city of Chiang Mai. Haridwar, the Festival of Light on the northern Ganges; A visit to Rishikesh; Optional white water rafting on the Ganges; and the Majestic Taj Mahal.

Optional cooking class in Delhi.

INDIA

APRIL 4

19 nights

Southern India The sacred and the exotic Udaipur, one of India’s loveliest cities; Haridwar, theKerela Festival of Light on the Ganges;

floating houseboats through the NOVEMBER 1 of Kashmir; 16 nights

Himalayas to McClouganj, home of the A stay at the Lalitha Mahal Palace in Mysore; Dalai Lama; and the Taj Mahal. Optional cooking class through the Nilgiri Hills to Coonoor and a ride on in Delhi. Optional white water rafting on the Ganges. the single gauge steam railway to Ooty; a stay in the Tea Bungalows of Valpari; and Cochin, influenced by the Dutch. A few miles away from civilization there is aWalking place, Periyar, abode of manyof rare animals, Tour birds, and spice plantations in the western Ghat of Kerela, the land of green magic, and the backwater boats. When one steps aboard a Kettuvallam boat MAY 24 history. These 9 nights you step back into are “Moving Masterpieces” travel the3-7 backwaters of Kerela.

We begin inthat Sienna with miles of easy to On the Arabian Trivandrum, of moderate walking sea eachlies day.

We listen to home Gregorian Ayurveda. San Gimignano, Chanting at Abby Sant`Amtimo.

Via Francigena, Montalcino, Pienza. Visiting olive farms, cheese farms and vineyards. Wine tastings, cooking class included. Most meals including wine.

Tuscany

Optional side trips in Italy Don’t miss out on the Tours Iran for 2018

SEPTEMBER

Egypt in late January, Myanmar in Jewel of Persia March, Cuba in April-May.

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insight

TENSION IS WHO YOU THINK YOU SHOULD BE. RELAXATION IS WHO YOU ARE. CHINESE PROVERB

Happy stress balance

by Helen Hansen

DID YOU

know?

According to a study conducted on women, a song called Weightless by Marconi Union is rated as the most relaxing tune ever recorded.

It’s an eight minute recording of arranged harmonies, rhythms and bass lines said to help slow the heart rate, reduce blood pressure and lower stress levels.

It includes guitar, piano and electronic samples of natural soundscapes.

You can listen to it on SoundCloud.

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M

ost people have heard of healthy stress, in essence it’s a burst of energy, a hormone buzz that sparks a desire to overcome a challenge. Healthy stress (eustress) can make us grow, push our boundaries and find our talents – it’s a necessary part of human development. There’s another level of stress though, that disrupts the mental, physical and emotional body and can negatively impact our lives. When worry sneaks into one area of life, it filters through to others causing a domino effect. That’s why stabilising or stopping repetitive or traumatic stress is best done as soon as you identify it.

MAKE FRIENDS WITH YOUR STRESS PATTERNS The truism, 'What you resist, persists' is highly evident in human behaviour research. Reports show time and again that in most cases the pattern of stress in an individuals life is predictable. We’re talking about daily stress rather than sudden traumatic incidents. Identifying your stress triggers, and responding differently to them goes a long way towards removing them or at least minimising them.

Here are some techniques and lifestyle habits to invite a calm and harmonious body and mind.

3 STEPS TO CHANGE STRESS REPETITION 1. Empower yourself in 1-minute When something happens that challenges you, stop what you are doing for one minute. Use these sixty seconds to breathe deeply and create space between you, the situation and your reaction. It’s amazing how much perspective you can get with a simple 60 second pause button.

2. Accept ... yourself and your situation Resisting a feeling, thought, event or even craving will only intensify it. Acceptance does not mean you are condoning what is happening, it means you are aware that you cannot change the past and you open the opportunity to make a conscious choice in the present moment.

3. Find the benefit Gratitude is one of the quickest paths to changing your brain chemistry and revitalising your cells and nervous system. In every situation, no matter how negative, there are positive attributes, (benefits). Write down five benefits from your most recent stressful situation.

RELEASE SUDDEN STRESS Keep some easy-to-use techniques handy for times you may find yourself in a sudden stressful situation. Certain techniques work quickly to calm the nervous system. The Empower yourself in 1-minute technique mentioned previously is one that also works for sudden stress. Here are three more.

1. Calming the body - Inhale slowly and deeply for 3 counts, exhale slowly and deeply for 4 counts, hold for 5 counts.

Repeat for 2 minutes or until you feel the muscles in the body relax and your heart rate stabilise.

2. Calming the mind - Rub the sternum with four fingers, up and down, vigorously. The point to rub is just above where the two rib cages meet. Repeat for 2 minutes or until you feel the mind relax.

3. Calming the emotions - Hold your forehead with one hand and the base of your skull with the other hand. Breathe deeply as the blood and oxygen stimulates the prefrontal cortex and brings balance to the conscious and subconscious brains. Find a demonstration on YouTube at https://youtu.be/ XwQuJaaqXxQ.

Remotiv

®

STRESSED, ANXIOUS, FEELING LOW? Anxiety disorders are one of the most common mental complaints in South Africa, affecting 1 in 5 South Africans each year.*

PRACTISING PREVENTION When the body is in a state of balance, the challenges of daily life and sudden traumas can be much more easily dealt with.

Although this requires regular maintenance, the benefits show up in many areas of life, and are a worthy investment.

1. Keep moving - Daily exercise, whether a fifteen minute brisk walk or an hour of stretching, balances hormonal levels, will uplift your mood and helps clear the mind.

2. Eat to nourish - Eating a variety of different colour whole foods every day means a spectrum of vitamins, minerals and enzymes available to nourish your body. A balanced diet lays the foundation for equilibrated reactions and conscious decision making.

3. Have restful sleep - Everyone has different sleep requirements at different times of their life. You can determine the most appropriate sleep quantity for you by noting how you feel, react and function after a varied number of hours. Let your body be your guide. Quality sleep is so important to a positive state of mind.

4. Charge your enviroment - Negative ions are calming and bring balance to the mind, body and emotions. In general, city dwellers have more positive ions in their body. To increase your negative ions, walk barefoot on the grass; take a hot shower with closed doors and windows, and breathe in the steam; inhale sea air.

5. Find relaxation - Do something relaxing, which you enjoy, everyday. When you give yourself love and care, then others can follow your lead. Loving oneself is sometimes the hardest task of all, yet it is such a healthy healer.

LIVE A THRIVING LIFE A calm and harmonious life contributes to physical wellness, fulfilling relationships, and uplifting thoughts with clarity of mind. Managing your own stress is empowering for you and your loved ones. Being in control of your thoughts, emotions and physical reactions, rather than allowing rogue thoughts to plague you means you have the opportunity to thrive.

Anything less is mere survival.

ABOUT HELEN HANSEN Helen is a Transformational Facilitator and Kinesiologist with extensive experience in Energy Psychology. Since 1997 Helen has worked with thousands of people of all ages (3 years to 60+) using specific Mind-Body Techniques to promote self-healing, transformation and manifestation within the individual. For more about Helen or to participate in one of her workshops log on to www.helenhansen.co/thermotherapy.

Remotiv

®

(Ze 117)

IS SPECIFICALLY CLINICALLY RESEARCHED TO ALLEVIATE: 1-3

P Symptoms of anxiety and stress P Mild to moderate depression P Nervous tension and irritability

Remotiv, • May be used acutely (during times of stress and anxiety) and chronically (mild to moderate depression) • Contains negligible hyperforin content, thus ensuring negligible interaction profile • Has an excellent side effect profile, contributing to excellent compliance (one adverse event reported per 2.6 million defined daily doses worldwide) 1. Schrader E. et al. Human Psychopharmacology. 1998; 13: 163-169 | 2. Schrader E. et al. Int Clin Pharmacol 2000; 15: 61-68 | 3. Woelk H. et al. BMJ 2000; 321: 536-539 * South African Depression and Anxiety Group (SADAG)

This advert does not provide medical advice. It is intended for the general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice; for diagnosis and treatment please consult your medical professional.

| 47 Telwww.wellnesswarehouse.com 044 874 2927 | www.flordis.co.za

BOOK REVIEWS

by Lara Potgieter

Delicious, Modern, Healthy Wholesome Recipes for Diabetes Sarah Graham | Penguin Random House Leanne Katzenellebogen | Penguin Random House While diabetes is on the increase worldwide, optimal blood sugar balance is easily achievable. This local recipe book reminds us that the oft-demonised carbohydrate is an essential part of our diet.

Although diabetes medication, exercise and body size affect the amount of carbs we need to maintain ‘normal’ blood sugar levels, if we cut the macronutrient completely, our blood sugar could drop too low. Leanne’s recipes contain measured amounts of healthy carbs, good quality proteins, plenty of fruit and veg, and no more than three to four percent of calories from sugars. The book includes the nutritional analysis of each creation as well as the GI and GL indices.

Living the Healthy Life Jessica Sepel | Pan Macmillan Simply reading the main call to action of this title – dieting stops now – is a compelling invitation. As the renowned nutritionist and health blogger teaches, if we quit fad dieting and give ourselves the freedom to stop feeling guilty about food, we can learn to nourish our bodies in a far more sustainable (and enjoyable) way. Jessica’s eightweek plan covers aspects of a balanced life, our emotional relationship to food, the realities of body dysmorphia, the importance of self-acceptance, how to embrace stillness and manage stress, and how to eat for maximum nourishment and minimum guilt. Each meal plan targets a different aspect of health, from optimum thyroid functioning and increased energy to eating well as a vegan or vegetarian.

SHOP THE BOOKS

O N L I N E O R AT S E L E C T E D B O O K STO R E S

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The fourth book in Johannesburg foodie Sarah Graham’s repertoire, Wholesome is a guide to living well and eating mindfully. Sarah believes anyone can cook delicious, wholesome food, and that eating unprocessed whole foods is the first step towards a truly healthy lifestyle. Her recipes are full of flavour and colour. Our favourites are the Green Goodness Jars for a morning pick-me-up, pretty much any of the Bounty Bowls for a fuss-free weeknight feast and, of course, the Gooey Baked Clementine Chocolate Pots for a real sweet treat!

Low Carb is Lekker Two Ine Reynierse | Struik Lifestyle This easy and budget-friendly lowcarb lifestyle companion has been lovingly compiled by a very busy mother of three, and shows that it is possible to embrace a low-carb, sugar-free lifestyle in the busyness of a big family. Ine believes our bodies deserve to thrive rather than just survive, and quality fat- and protein-rich foods, are of the utmost importance. We just think she’s a genius for coming up with eight different homemade low-carb dough recipes! Her unique book also takes readers through a range of traditional meals, from South Africa (hello, braai pie!) to the USA, Sweden, Italy, Mexico, India, Japan and more.

Time challenged foodies will enjoy the section on under 30-minute meals.

BodyWise Dr Rachel Carlton Abrams | Pan Macmillan You’re no doubt familiar with IQ and EQ, but have you ever thought about your BQ, or Body Intelligence?

This innovative book allows you to calculate yours, and optimise whatever stage you’re at through a customised 28-day plan to restore five fundamentals of health: eating, sleeping, moving, loving and finding purpose. A highly regarded medical doctor, Rachel shares a wealth of knowledge on vibrant and lasting health. Her book covers everything from exhaustion, insomnia and low libido to healing allergies, autoimmune disease and other chronic conditions, and is an invaluable wellbeing toolkit for anyone serious about following the wisdom of her own body.

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move

MEET EON Meet our wellness inspiration yogi Eon Swiegers “Yoga is the journey of self, through the self, to the self,” the Bhagavad Gita

P

retoria based Eon Swiegers, is the founder of EonYoga, a yoga experience for everyone from the soccer mom to the businessman.

Eon has been practising yoga for nine years and is the kind of person who wants to see, hear, touch and taste life. His goal is to bring yoga to all South Africans as a way to thrive in a fast-paced lifestyle, to create self-awareness and become more mindful, healthy and happy.

Eon’s classes range from power yoga, to vinyasa and yin each with a playful element encouraging people to challenge themselves and have fun. Giving back to the South African community, is one of his passions which he does through an initiative focusing on the physical education of mentally and physically-challenged children aged 3-6 years in Pretoria.

5 MINUTES OF YOGA WITH EON Challenge yourself every day of this week. The following exercise will only take 5 minutes out of your busy schedule.

Set your stopwatch for 5 minutes. Sit in a cross legged position and a straight spine with your eyes closed. Observe your inhalations and exaltations through your nose and try not to fidget! If your mind is too busy to keep your attention on your breathing, count your breaths. Inhale 1, exhale 2, inhale 3, exhale 4 etc. When your alarm goes off, open your eyes, become aware and experience a sense of peacefulness even if it’s just for a brief moment. Get up and carry on with your day.

Repeat this exercise for the rest of the week. If you are feeling brave, repeat the exercise for the entire year. Turn 5 minutes into 10 minutes, and 10 minutes into 15 minutes eventually. There is no rush. Go at your own pace. Breathe at your own pace. That’s the beauty of yoga. You don’t have to impress anyone. Remember not to think of your day ahead and just observe or count your breaths.

Viola! You are practicing the basics of yoga. Fundamentals are everything.

For more information on Eon and his yoga classes log onto www.eonyoga.com or email him on hello@eonyoga.com.

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compassion

MANY PEOPLE ARE NOT AWARE OF THE DAY TO DAY ACTIONS THEY PARTICIPATE IN THAT CONTRIBUTE TO ANIMAL CRUELTY. THERE ARE ALWAYS ALTERNATIVES THAT OFFER A MORE COMPASSIONATE STANCE.

DID YOU

know?

Not only do animals offer unconditional love, but they have been shown to be psychologically, emotionally and physically beneficial to their companions.

Caring for a pet can provide a sense of purpose and fulfillment and lessen feelings of loneliness.

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C R E AT U R E CO M F O RT S From reducing or cutting out your meat intake to choosing cruelty-free products, adopting a stray pet or volunteering at a sanctuary, there are so many ways you can support animal rights.

1. CHOOSE CRUELTY-FREE COSMETICS AND TOILETRIES While cosmetic testing on animals has been banned in Europe for several years, many mainstream American products (re-labelled and sold in South Africa) continue to perform cruel and unnecessary tests on bunnies, guinea pigs and rats. The concept of playing a role in animal testing is uncomfortable for most, but the reality is, anyone buying an eyeliner or foundation tested on animals, is inadvertently funding and supporting the practice. There are so many brands that

don’t test on animals and researching your brand before buying is the best way to support crueltyfree. If you are unsure if your brand of choice is tested on animals, call the help line or google the supplier. If they don’t specifically say they’re cruelty-free, chances are they aren’t.

2. REDUCE YOUR MEAT CONSUMPTION We often don’t realise or have no idea where the meat we eat actually comes from and how the animals have been raised. Factory farming has horrendous stories attached to the ‘manufacture’ of animals. There are enough YouTube clips to convert a hardened meat eater into a vegetarian after a few minutes of watching. *Opt for Cruelty-Free Pet Food Commonly, people buy their cat or dog food based on packaging claims. Slogans like, ‘packed with protein’ or ‘filled with natural nutrients’ can be very misleading. Commercial dog and cat food may legally contain 4-D meat. This means meat from dead, dying, diseased and disabled animals.

Add a little roadkill, mill floor sweepings labeled as grain, and corn contaminated with high levels of pesticide (yes, really) and you have a recipe for ill health. Cheap pet food is likely to be lacking in nutrition and create disease conditions in your animal. Rather choose cruelty-free pet food or simply cook your pet’s food at home, using the same wholefood ingredients you use for your own family. Foods like pulses, legumes, barley, freerange chicken, beef, lamb, ostrich, organic olive oils, herbs, even coconut oil and spirulina are healthy additions your animal will thrive on. If you don’t have time to prepare it yourself, find a conscious, organic and sustainable source to buy from. Vondis Holistic Pet Nutrition is a recommended option that makes all their food from scratch using natural, whole foods.

Breeders around the globe are guilty of spreading these painful defects contributing to what Dr. James Serpell, associate professor of humane ethics and animal welfare at the University of Pennsylvania, deems ‘institutionalized animal cruelty.’ People who continue to buy purebred companion animals are at fault for supporting pedigree breeding. A better alternative is to adopt an animal from a shelter. Animal shelters take in millions of stray, abused and lost animals every year. By adopting an animal, you are helping support the shelters.

4. GIVE WILDLIFE A CHANCE Many people don’t think of helping injured or abandoned wildlife. In the Western Cape we sometimes see injured Egyptian ducklings near the highways. There are many licensed wildlife rehabilitation centres you can take an injured animal to be looked after. Some may specialise in owls, while others will take anything from a tortoise to a snake. Find one nearby, they are usually very helpful and will offer advice about moving the injured animal.

5. VISIT SANCTUARIES, INSTEAD OF ZOOS OR CIRCUSES While most people consider looking at exotic animals entertaining and educational, in many cases, the animals are exploited or are uncomfortable in the environment provided.

In circuses, the animals are forced to perform unnatural – and sometimes dangerous – acts just for entertainment. The Mclaren Circus in South Africa has been under scrutiny by animal activists for this reason. Animals in zoos live in unnatural settings, and families are often broken up during animal trading. To connect with unusual, special and exotic animals, find a sanctuary for rescued animals or volunteer at one.

3. BE AWARE OF SELECTIVE BREEDING Selective breeding especially among dogs and cats is an animal rights abuse many people aren’t aware of. You may want a pedigree bull dog or pure-bred Egyptian Sphinx cat because of their aesthetic appeal but scratch the surface and you’ll see that many of the breeds have weakened immunity or some type of defect or weakening from pedigree breeding.

HOW YOU CAN HELP Vondis Holistic Pet Nutrition recently launched a Charity Outreach Programme, where animal lovers can buy food for their preferred animal shelter at significantly reduced prices, including free delivery.

Vondis have a number of animal charities and welfare places listed and service Johannesburg, Durban and Cape Town.

After years of inbreeding, at least a third of all King Charles spaniels suffer from syringomyelia – a condition where the dog’s brain is too big for the skull, resulting in a nonstop, crippling headache.

Many genetic deformities exist in purebred dogs.

Vondi’s Holistic Pet Nutrition pride thmselves on being actively involved in educating the public on animal welfare issues and believe every cat and dog has the right to a loving home, good health and excellent nutrition. Their head office is in 59 Regent Road, Sea Point. Tel: (021) 439 1784

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green

Lemon

“When life gives you lemons, you can do so much more than just make lemonade,” quips Starke Ayres Rosebank Garden Centre Manager Richard Morris as he stops to admire one of the centre’s baby lemon trees. We’re visiting the urban oasis to learn how to grow a lemon tree, but end up in a lengthy conversation about the myriad lesser-known uses of the wonder fruit.

Most of us know that fresh lemon juice is a great throat soother and an important ingredient in a homemade salad dressing, but you may be pleasantly surprised to learn about these 20 other household uses: 1. Mix a few drops of coconut oil with a few drops of lemon juice to make a clarifying moisturiser. The coconut oil will hydrate your skin, and the lemon will clear and brighten it.

2. Slice a lemon, and squeeze some juice onto your face. The antibacterial quality of the lemon juice will help to treat stubborn blackheads.

3. Put a few drops of lemon and tea tree essential oil in half a glass of filtered or spring water to make a great toner for problematic skin.

4. Squeeze some lemon juice into some baking soda, mix it together and rub it on your teeth. Then brush with a toothbrush for a natural tooth whitening treatment.

5. Exfoliate your lips by putting a little lemon juice onto them at bedtime, and then washing it off the next morning. It’s amazing how well it removes dry skin and dead skin cells.

6. Mix some lemon juice with olive oil and soak your fingers in the mixture to strengthen your nails.

7. Use lemon juice as a topical solution to help fade burn scars.

8. Soothe itchy skin rashes by applying lemon juice to the affected areas.

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love

LOCAL LEMON VARIETIES *Cape Rough This is a very hardy variety. It is a winter lemon with a dark, rough skin and juicy fruit with large seeds. It bears fruit for up to nine months of the year. *Eureka An all year round fruit bearer with a thin skinned, juicy and almost seedless fruit which is mostly on the outside of the tree. *Lisbon Another all year round fruit bearer more prolific in winter and spring. It’s a juicy, seedless fruit with thin skin and the fruit tends to grow towards the inside of the tree. *Meyer This is a winter fruit bearer.

know?

DID YOU

Many believe that the first lemons came from Southern India, Northern Burma and China. Today, no fewer than four variations of lemons are available in South Africa.

GROW YOUR OWN LEMON TREE

Growing a lemon tree needn’t be a difficult exercise.

As long as you provide for the tree’s basic needs, the experience can be very rewarding. Try Starke Ayres’ tips for taking care of your little lemon tree: 9. Soak your feet in a mixture of warm water and lemon juice to relieve tired, aching feet.

10. Ease a hangover headache by drinking lemon juice mixed with a few teaspoons of hot tea.

11. Cut a lemon in half and rub it under your arms as a natural deodorant.

12. Keep cut fruit and veg from turning brown by squeezing a bit of lemon juice over them.

13. Revive droopy lettuce by soaking it in a bowl of cold water and lemon juice for an hour.

14. Keep rice from sticking to the pot by adding a few drops of lemon juice while it’s still simmering.

15. Use a cut lemon or lemon juice to remove bad smells from anywhere in the house. This works particularly well in stinky trash cans!

16. Add some lemon juice to a sponge to thoroughly clean your glassware.

17. Mix lemon juice with salt to make a paste for removing fabric stains.

18. Mix lemon juice with household borax to make a paste for cleaning toilets.

19. Halve a lemon, dip it in salt and use it to polish metal surfaces.

20. Add a quarter cup of lemon juice to the washing machine to brighten your white laundry.

*For optimal growth, plant your lemon tree in full sun. *While lemon trees can tolerate a range of soils, most prefer well-drained, slightly acidic loamy soil. *Your lemon tree should be set slightly higher than the ground, so dig a hole somewhat shallower than the length of the root ball, place the tree in the hole and replace the soil, tamping firmly as you go. Add some mulch to help retain moisture and control weeds. *Once a week, slowly pour water over the soil around the tree, allowing it to sink deep into the soil. *If you plant your lemon tree in a pot, use potting soil mixed with a handful of bonemeal or 2:3:2 organic fertiliser. If you plant it in the ground, add compost and a handful of bonemeal or 2:3:2 organic fertiliser to the soil. *Feed your tree regularly with a slow release organic fertiliser high in nitrogen + Potassium (3.1.5) *If the leaves of your tree start to yellow, feed it with magnesium sulphate, Starke Ayres Nutrifeed, or Trelmix.

INNOVATIVE GARDENING SOLUTIONS GET ALL YOUR GARDEN ESSENTI ALS FROM

Starke Ayres Garden Centre supply plants, gardening products and landscaping services. They have a range of flowers and seed, and expert advice to help you with growing.

LUCKY DRAW – INSTANT LEMON TREE Simply place your till slip into our entry box with a contact number or email address and stand a chance to win a Eureka lemon tree valued at R1,900.00

*THIS VOUCHER IS VALID FOR THE MONTH OF JUNE 2017 Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450

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trends

THIS MONTH WE'RE WATCHING

THE OBSTACLE OBLITERATOR Durban-based Mark Dane is a successful entrepreneur, and one of our favourite life skills coaches. He’s worked with a number of top companies and organisations in South Africa, (Deloitte, Rand Merchant Bank, Health & Racquet Club, Pfizer, Damelin College, BMW and Rotary) and also happens to have been born with cerebral palsy, a range of neuromuscular disorders caused by injury to an infant’s brain during birth. For Mark, a lack of oxygen affected the areas of his brain that control his speech and co-ordination.

Believing he needed a career that avoids direct people contact, he enrolled as a computer programmer. After years of feeling stifled and bound by his disability, Mark took a chance and set up a computer literacy programme. “I had a series of advertisements running in the newspaper and a really good response, but almost every time the phone range, after hearing the way I speak, potential clients politely said they’d get back to me, or they’d simply slam the phone down,” he shares.

While this would have dampened anyone’s spirits, Mark hired a secretary to field the calls. After three years of training individuals, he was contracted to leading accounting firm Deloitte and booked up for the next four years.

THIS MONTH WE LOVE

RICH RIPE BOUNTIFUL AVOCADOS Recently we went to a lunch hosted by the South African Avocado Growers’ Association (SAAGA). Who could resist celebrating this versatile, vibrant and valuable food source high in monounsaturated fat, naturally free from cholesterol and sodium, and rich in potassium? We certainly couldn’t.

The green gems were presented in many different forms from delectable guacamole and garnish to a complement on 3 different burgers. We had an hour long talk on the exhaustive nutritional benefits of this lauded fruit – it takes that long to list all the benefits, and got to know some of the beauty benefits too. Avos are trending and we’re delighted avo season is here. Our favourite surprising way to use the avocado is in a raw food chocolate mousse. Two minutes of blending and you have a low carb, vegan, dessert that’s free from gluten, dairy, egg and refined sugar. You simply blend 1 ripe avo with 2 tablespoons each of agave nectar, raw cacao, almond milk and half a teaspoon of vanilla extract plus a pinch of salt. Choose your own sweeteners or milk variation if you like. Add a pinch of salt. Once blended, leave in the fridge for 30 minutes before you eat it.

SAAGA celebrates its 50th anniversary this year as a voluntary association. It was established in 1967 when the first meeting of South African avocado growers was held in Tzaneen to look at ways to better promote and sell SA avos locally and abroad.

From the first avo orchard planted in the 1920s, there are now 16 000 hectares of avocado trees in the country, tended by dozens of avo farmers who all work together for the good of the industry.

For more avolicious recipes visit www.avocado.co.za and like them on Facebook iloveavocadoSA

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Finding healing H AY L E Y M A N S O N AWAKENING ARTISTRY

CLARE MAUDE NATURALLY WISE

P E N E L O P E VA N M A A S D Y K WELL WORTH BEING

Creativity is a potent gateway into the soul.

Tapping into our unique creativity equates to tapping into the creative life force of the universe. This is the same life force that creates everything we perceive around us by bringing energy into manifestation and animating all life. From galaxies being birthed to businesses taking shape, we all use creative energy throughout our lives.

I am an Astar (Awakening Spirit through Art) facilitator, as well as an artist, dancer, writer, lover, wife and mother. I offer a form of self-healing process art that uses the transformative power of art-making to access our inner symbolic lives. It is an inspiring way to find your path to your authentic creative being and learn to let go and trust the process of life.

I have over 20 years of experience in therapeutic massage, and my treatments have consequently developed an intuitive edge. My clients often say that I “just seem to know where the tight spots are.”

My classes will help you unblock any creative medium, whether you are a writer, chef, entrepreneur, painter or photographer.

They can also unlock unexplored or unexpressed creative potential. For over 20 years I have been working with the healing arts. I began as an aromatherapist/ iridologist, working with holotropic breathwork and metaphysics in my own life, and then going on to explore ceremony and ritual, the healing power of conscious dance, and creativity and sexuality.

I am also a Dorn Method Practitioner and offer a one-hour spine alignment. This is a gentle method of using the clients’ own body movement to address an array of ailments. A 20-minute Breuss gentle massage is used to complement the Dorn Method alignment.

In the 1930s Osteopath William Sutherland discovered that cells in the body express a rhythmic movement fundamental to life. Cerebrospinal fluid (CSF), which bathes the brain and spinal cord, also express this motion. The body and mind are part of the same intelligent system, and the CSF is believed to hold a biological evolutionary memory.

Craniosacral Therapy (CST) is a patientcentred approach to treatment that works in cooperation with these underlying forces that govern our health. Our bodies are the vessels of our current existence and have an intrinsic intelligence we can access. Working with the fluid body by using a gentle, light touch technique, CST facilitates the release of a lifetime’s worth of tension. It can release trauma from the body as far back as childbirth and even conception. The body responds to touch as a sign of safety and a message that it can let go. People often feel that they can’t surrender to the depths of their experience and emotions because there is no one there to hold them.

I believe in the innate creativity in all beings – it is our birthright and critical for our wellbeing. I believe that our sexuality as women plays an immeasurable role in healthy relationships with all of life. The sexual movement in us is an integral part of our creativity, and indeed our divine nature.

I believe the world will know peace when women awaken to the truth of their beauty and the full capacity of their love.

Cape Town | Tel: 084 444 7903 Email: hayley@liquidstudio.co.za www.astar.co.za

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I offer a deep and relaxing one-hour upper body treatment to release muscular tension and knots as well as help ease fatigue. My 90-minute full body massage is an all-over treat to melt away tension, and my heavenly 90-minute lymphatic drainage massage is a gentle full body treatment for relaxation, detoxification, vitality and bliss. I also offer a skillful 60-, 90- or 120-minute deep tissue massage tailored to treat injured muscles, scar tissue or shortened ligaments.

Another treatment I love to do is a massage and reflexology combo with reflexology and a choice of upper body deep tissue massage or a hand, head and face massage.

With Diplomas in Therapeutic Massage, Reflexology and Meridian Therapy as well as Advanced Training in the Dorn Method of Spine Alignment, I am more than qualified to help you achieve the release, relaxation and balance you so richly deserve.

Cape Town | Tel: 084 625 4123 naturallywise@outlook.com

Treating the body, mind and spirit as one system, I take each individual on a journey to his or her own unique place of innate health. I predominantly use craniosacral therapy, but also tap into my broad life experience, and extensive research and studies in nutrition, meditation, developmental and Jungian psychology, psychic development, shamanism, quantum physics, neuro-anatomy, and more. Every body has its own story my job is to listen deeply and respond effectively. I read the body with my hands, feeling into the entire system and working towards a state of union.

Cape Town | Tel: 074 101 1621 E-mail: vanmaasdyk@gmail.com www.wellworthbeing.com

Get to know some of the wonderful healers in your area. From movement rehabilitation to music therapy we are delighted to share the benefits of natural healing and a healthy lifestyle.

If you’d like to be listed as a natural health practitioner on Holistica contact lara@holistica.co.za

SCHOOL OF INTUITION & HEALING We provide high-quality education in energy healing, energy management, sound healing, psychic development, animal communication and healing, medical intuition, spirit release, mediumship and working with guides, angels and ascended masters, and more.

We are a branch of the International School of Intuition & Healing based in London, and offer ongoing classes, certified professional courses and one-day workshops throughout Cape Town for all levels of knowledge and experience.

We also have a two-year Healing Course Certification, internationally accredited with the British Alliance of Healing Associations run in Cape Town. The course content covers many subjects, including the nature of healing, energy management, the chakras and aura, distance healing, intuitive healing, working with sound and colour, ancestral healing, medical intuition, space clearing, how the body communicates, and more. It’s run by a team of teachers, and requires students to hold or gain the basics of anatomy and physiology.

Highly qualified teachers include energy management expert Valerie Aronson, animal communicator Debbie Caknis, psychic Claire Creighton, astrologer Margarita Celeste, spiritual teacher Cathy MacDonald, energy and sound healer Anna Prinsloo, energy healer Janine Zitianellis, spiritual healer Steve Richards, and more. Our directors are psychic/ medium, medical intuitive, psychotherapist and teacher Sue Allen, and psychic/medium and accredited healer Cindy Holmes. Penny Gaines, our wonderful School Administrator, is a practising energy healer herself. Talk about a wealth of knowledge and experience housed under one organisation!

Cape Town | Tel: 072 565 6072 info@intuitionandhealing.co.za www.intuitionandhealing.co.za

S Y LV I A L A M P E THE SOUTH AFRICAN C ALL ANETICS PROGRAMME I have been working in the health and fitness industry since 1982, and teaching Callanetics classes and instructor trainings in Joburg and Cape Town since 1991. I am the founder and president of the Callanetics Teachers Association of SA and the owner of Callanetics Studio Suncabin in Sundowner, Randburg.

Callanetics was developed by the late Callan Pinckney and her forerunner, Lotte Berk. It has been further developed in cooperation with doctors, physiotherapists and movement specialists and formulated according to the most modern knowledge of anatomy.

Intensive pelvic floor activation and optimal lengthening of the body changes the posture. Callanetics movements work threedimensionally, using deep muscle training and dynamic stretching as the formula for success. Exercises are precisely coordinated to train all muscle groups. Dynamic muscle stretching makes them and the joints more flexible.

Safety is of utmost importance in Callanetics. All exercises are practised in harmony with the body’s anatomy.

Results show within a few sessions, and are cumulative – even after years, people still notice improvements. I have seen many miracles and I’ve also seen people’s sports performance improve when they balance their training with Callanetics. Clients report everything from more energy, reduced centimetres and improved endurance to natural appetite control, long, lean muscles, better balance and posture, and more.

Nationwide | Tel: 011 795 3311 E-mail: info@ctasa.org.za www.ctasa.org.za

VA L E R I E K E R R MUSIC THERAPY It has been said that the seven sounds of the musical scale, the seven primary colours of the rainbow, and the seven energy centres (chakras) of the body all resonate at similar frequencies. There are also infinite variations between each colour, just as there are harmonics between the main sounds of the musical scale and different frequencies between the main chakras. People often report being surrounded by colour in their mind’s eye while listening to stirring music, and different types of music can create a range of different responses from the subconscious mind.

Music can create beautiful images in the imagination, conjure memories, and even heal on a physical level by balancing the body’s vibrations. I use the power of classical music and colour vibrations to help people reveal and understand deep-seated emotional issues.

Visitors to my Rembrandt Mini Home Theatre listen to live classical music from the 16th century onwards while capturing their thoughts through writing or drawing. I have spent many years teaching and performing the piano, singing and composing, and hold ATCL and LTCL diplomas from Trinity College of London. I’ve spent countless years researching the connection of music to spirituality and the workings of the brain. My work with brainwave entrainment inspired me to create Binaural Beat CDs to help balance listeners’ brainwaves in different areas. I also have diplomas in Meditation, Colour Therapy and Hypnotherapy from the British School of Yoga. My passion is to use music to help clients express and connect to themselves on a deep emotional level.

Edenvale Tel: 083 486 5054 val@musiceducation.co.za www.pianocompositionsrecitals.com

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directory

Changing thethe world one Changing world one breath at one a time breath at a time Changing the world Hot and yogayoga for all including Hot non-heated and non-heated forlevels all levels including breathVinyasa, atVinyasa, aBikram, time Power & Sculpt Bikram, Power & Sculpt

Hot and non-heated yoga for all levels including Vinyasa,Offering Bikram, Power & Sculpt one free of yoga new to Offering oneweek free week of for yoga forstudents new students to

YogaLife.

Cape Town residents only, with YogaLife.

Cape Town residents only,valid with ID valid ID Offering one free week of yoga for new students to Yoga special for travellers to CT, R250 for one week Yoga special for to R400 for week Yoga special fortravellers travellers toCT, CT, R299 for one one week Yoga special for travellers to CT, R250 for one week YogaLife. Cape Town residents only, with valid ID Located at 127atWaterkant Street,Street, right next theto Old Located 127 Waterkant rightto next theCape Old Quarter Cape Quarter

Yoga special for travellers to CT, R250 for one week www.yogalife.co.za Tel: 021 021 418 418 2884 Located at 127 Waterkant Street, right next to the Old Cape Quarter www.yogalife.co.za Tel: 2884 www.yogalife.co.za

Tel: 021 418 2884

HIDDEN MIND The HiddenMind Programme has proven to be most beneficial in treating special needs and persistent conditions like dyslexia, autism, ADHD, anxiety, depression, asthma, arthritis, back ache, chronic pain, insomnia, migraines, schizophrenia and many others. Experience the amazing healing power for yourself.

Contact Diana 082 309 9798 dianasmith@vodamail.co.za www.hiddenmind.net

For further information about advertising or listing here email wellmag@wellnesswarehouse.com or contact Sue Dall: 084 707 4477

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Re f re s h .

Replenish.

Revitalise.

Live life well with a visit to one of our

‘s

Select one of our Wellness Caf ’s to nourish your body, mind and spirit.

Satisfy yourself with a wholesome treat, delicious smoothie or nutritious juice.

Located in: Lifestyle on Kloof, Gardens Centre, V&A Waterfront, Wembley Square, Cavendish Square, Menlyn Maine Central Square, Brooklyn Mall, The Grove and Woodlands Boulevard. www.wellnesswarehouse.com | 61

5 G R E AT GUT

supplements Improve your overall health with these five gut supporting supplements.

by Lara Potgieter

1. P R O B I O T I C S Probiotics stimulate the growth of micro-organisms beneficial to intestinal flora.

When choosing your probiotic, it’s important to know which strains are included. As a general rule, it’s best to pick one that has at least seven strains, and five billion CFU (colony forming units). Some probiotics require refrigeration, while others can be stored in a cool, dark place.

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2. ENZYMES

3 . L - G L U TA M I N E

Enzymes help break down proteins, complex sugars and starches in the body, helping reduce intestinal inflammation. Opt for a fullspectrum enzyme containing protease (for proteins), amylase (for starches), lipase (for fats) and lactase (for lactose). For the best benefit, take one or two capsules before and after each meal.

L-Glutamine helps repair the gut and intestinal lining.

It’s used as fuel by the cells that line the intestines, and can help repair leaky gut, in particular. It’s an essential amino acid and antiinflammatory. Take 2 to 5 g of L-glutamine powder thrice daily.

4. COLLAGEN

5. QUERCETIN

Supplementing with collagen can help boost your gastric juices and repair damaged intestinal lining. It encourages the formation of connective tissue, sealing and healing the protective lining of the gastrointestinal tract. Drink 2 tablespoons of collagen powder daily.

Quercetin is a type of flavonoid antioxidant that improves gut barrier function by helping seal the gut lining.

It regulates intestinal cells, only allowing the nutrients we need in and keeping everything else out. The most common dosage of quercetin is 500mg twice daily.

www.lebron.co.za

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