HIGH LEVEL HEALTH

M AY 2 0 1 7

helping you live life well

High level

H E A LTH

Meet our cover model Nandy Alexander

The Wellness Warehouse Magazine

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HIGH ON NUTRITION 3 favourite DIY healing elixirs TRAINING THROUGHOUT PREGNANCY Cautions, challenges, tips & encouragement MAKING MEDITATION EASY Techniques anyone can practice

R20 (incl. VAT)

Offers valid from 1 - 30 May 2017.

Selected items may not be available at certain stores.

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

F R E E TO WELLNESS R E WA R D CARD HOLDERS

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SOLGAR Vitamins | INNOVATION AND QUALITY Since 1947 Available from Independent Health Stores, Independent Pharmacies and Healthcare Practitioners

CAREFULLY MANUFACTURED in the USA by SOLGAR LABORATORIES 2 | www.wellnesswarehouse.com

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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

cover On the

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 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: Nandy Alexander Photographer: Stephanie Papini Stylist: Karla Kelder About Nandy Nandy Alexander is a 24-year old model from Swaziland currently based in Cape Town and signed to Boss Models JHB and CPT. She is a student at the University of South Africa studying a degree course in Business Administration. www.wellnesswarehouse.com | 5

E D I TO R ’S

N OT E

HIGH LEVEL HEALTH May is the month we like to focus on strengthening immunity, bringing in protective herbs and preventative measures to make sure we have a cold and flu free winter.

We’re delighted to have Nandy Alexander on our cover. Her fierce strength and devotion to wellness is highly inspirational. Read her story on how to keep up your fitness regime even while pregnant. We also feature hypnobirthing, and the amazing interventions available for a harmonious, stress-free birthing experience. ‘Who is eating what’ seems to be a high subject and we look at some of the purist eating philosophies like mono-food eating, exclusion eating, fruitarianism and more. Then we bring you the best advice on the most powerful elixirs you can eat to bring energy and immune strength into your body. Along with that is more on building bone broth.

Finding meaning, learning meditation, creating a workout to suit your body type and so much more is packed into our ‘High Level Health’ May issue.

Here’s to getting ultra healthy and boosting immunity!

Robyn

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Contents M AY 2 0 1 7

M OV E

E AT 14

G OJ I B E R RY C A S H E W TA RT Whip up this raw goji berry tart that’s free from gluten and dairy using delicious ingredients like dates and almond milk.

16

P R AC T I S I N G E XC L U S 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.

20

FOOD FORCE If you had to design the ultimate ‘high on nutrition’ green juice or smoothie for maximum daily healing power, what would it be?

We ask a nutritional chef, a wellness coach and a naturopath for their favourite healing elixirs.

24

B U I L D I N G B O N E B ROT H Bone broth has been a favourite food trend for some time. We look at how it’s performing and why it has become so popular.

30

M U S H RO O M T E A Medicinal mushrooms brewed into a tea make up a daily dose of therapy and can be used to fuel a hot chocolate drink, perk up your morning oats or enhance a smoothie.

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GREEN 52

KEEP KIDS FLU FREE Start strengthening your children’s immunity by adding herbs, supplements and good food for a flu free winter.

40

H Y P N O B I RT H I N G A new mother-to-be asks a Hypno-birthing professional everything she would like to know about breathing, birthing positions, expectations and how to be completely relaxed on the birthing day.

54

A D E E P L O O K AT L I F E If you’re compelled to delve more deeply into the dynamics of life and self-awareness, and things like intuition and energy perception, you’ll love the study of metaphysics.

44

M A K I N G M E D I TAT I O N E A S Y Camilla Marsh spent time in a Buddhist Meditation Centre in Sri Lanka and brings us back an easy way to understand and implement a meditation practice in the busyness of modern day living.

C A L L I N G O N CO L O U R Our personal colour choices reveal answers to many of our questions, and reflect our patterns of behaviour, personal power and self-sabotage. Here’s how understanding colour offers insightful self-analysis.

REGULARS

8

EVENTS Find interesting Workshops, Training, & Courses.

10

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

32

O N T H E COV E R Nandy Alexander, model and fitness enthusiast speaks about the challenges of keeping fit through pregnancy.

56

READ WELL Low carb cooking, urban gardening, indigenous plants, the journey of an addict and more recipes star in our May review section.

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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 I M M U N E B O O ST E R S Guard your immune system with one of our favourite supplements.

INSIGHT 42

TEA GARDEN Herbs make the most delicious tea. What’s more, you can plant them yourself and pick them just before you brew. We look at typical tasty tea herbs and how to plant them.

HEAL

FA M I LY 36

M OV I N G O N Workout trends are forever coming up with new and inventive ways to keep fit, we look at some of the latest innovations and focus on roller balls and drumstick jams.

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OUT & ABOUT Find your balance, explore a plant-based lifestyle, hang with some horses and become more miracle-minded with our selection of wonderful workshops and retreats this month.

YO GA & WINE WEEKEND - TULBAGH 5 to 7 May 2017 This weekend getaway for ladies offers peaceful yoga sessions in the morning, explorations of the Tulbagh wine route in the afternoon, and transformational sharing over relaxing dinners in the evening. The perfect ‘me-time’ getaway for like-minded ladies, the package includes two nights’ accommodation at the beautiful Essere Lodge in Tulbagh, daily yoga sessions, a wellness workshop, power thought sessions, vegetarian meals and organic wine. For more information contact info@followthesun. co.za or visit www.followthesun.co.za.

ANGEL THERAPY AND MIRACLES - GAUTENG 13 May 2017 At this interactive and inspiring workshop with Angel Therapy Practitioner and Medium Glynis Dinsdale in Sandton, you will be empowered to receive messages from the angels, work from your heart to feel happier and lighter, connect with the angels and archangels on a daily basis, and even experience angelic miracles. Glynis trained with renowned author, speaker and Angel Therapy Founder Doreen Virtue, and her workshops offer safe and supportive platforms to launch your journey into the angelic realms. For more information visit www.angelways.co.za or contact glyndins@netactive.co.za.

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E AT M O R E , W E I G H L E S S & LIVE LONGER - ELGIN 22 to 23 May 2017 Learn how your food choices affect your wellbeing and grow your kitchen skills, recipe repertoire and menu ideas at this fun and interactive wellness workshop celebrating whole foods and a plant-based lifestyle at the quirky Old Mac Daddy Luxury Trailer Park in Elgin.

The programme will be co-presented by WFPB Health Coaches Marina Evans and Corn Jooste, and based on the teachings of leading international whole food, plant-based experts. You will leave with an entirely new understanding of how a plant-based lifestyle can improve your health and longevity, as well as how to best eat for top physical performance.

The two-day experience will include a night’s accommodation, freshly prepared buffet-style plant-based meals, and all workshop material. For more information contact yael@oldmacdaddy.co.za or visit www.plantbasedhealthsa.org.za.

Y O G A R E T R E AT DRAKENSBERG 26 to 29 May 2017 This retreat at The Cavern Resort & Spa in the Drakensberg will be led by Ashtanga instructor Helen Garner and includes accommodation, two daily yoga sessions, and a complimentary Spa treatment. Helen has taught yoga worldwide for many years, and is dedicated to helping people find

wellness and balance through the practice of yoga. Expect to be both challenged and nurtured as you practice alongside likeminded journeyers in an awe-inspiring setting. For more information contact info@helengarner. com or visit www.helengarner.com.

EQUINE JOURNEY WORKSHOP - WORCESTER 27 to 28 May 2017 A herd of horses is well bonded, and in equine journey work people are introduced to the concept of the herd and the well-established structures that go with it. The process is transformative but gentle. There isn’t any riding involved – rather, there is much observation, journaling, discussion and self-reflection - soon enough, people in the group start seeing and sharing what’s going on within the structures of their own ‘herds’. Working with the horses on the tranquil farm near Worcester also gets participants in touch with the transformative power of nature, other beings, and their own feelings and intuition. For more information contact karenallen144@gmail.com.

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

It’s what’s inside that sets us apart 9 out of 10 people saw a reduction in wrinkle depth*

Enhanced with Hydra technology, the SOLAL® Skin range provides intensive hydration and promotes a more youthful looking complexion.

Suitable for all skin types and for those who care as much about the inside, as the outside.

It’s all about healthy aging.

*Results based on a certified clinical efficacy test conducted on 20 subjects, with results measured after 14 and 28 days after regular treatment following the last respective application. Results applicable to C-Serum and La Bomb only.

Available at leading pharmacies, selected retail stores, health stores, doctors and online www.solalskin.com @solalskincare www.facebook.com/solalskincare www.instagram.com/solalskin www.wellnesswarehouse.com | 9

E D I TO R ’ S C H O I C E “If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely.” Roald Dahl

SERIOUS C SERUM The brand Solal has added Solal Skin to their range and the offering we love is their serum that’s pumped full of vitamin C. Key ingredients are designed to keep skin younger, plumper, protected and enriched. Vitamin C guards against sun damage. Chromanol is an antioxidant, protecting skin cells from free radical damage while Teprenone contributes to smoother, more uniform skin. Hyaluronic acid is a highly effective deep-skin moisturiser and Hyaluronate crosspolymer helps surface hydration. Treat yourself with a generous layer over face and neck before bed. Once it has absorbed, you can add your moisturiser.

CUDDLE-FRIENDLY CLOTHING A little fluffiness is a good thing, at least when it comes to your laundry.

Ecover’s liquid fabric softener works to soften fabrics and help reduce static while keeping clothes smelling fresh and clean. Made with plantbased and mineral ingredients, the biodegradable formula cares as much for your clothes as it does for the planet. Everybody wins.

YOGA MAT DELIGHT For an extra colourful downward dog, get hold of a Trechikoff inspired printed yoga mat. This one has the iconic Hindu dancer done in a touch of gold tones. The mats have excellent grip and are nontoxic, hypo-allergenic, biodegradable, latex free and super luxurious. Yoga is good for the body, mind and soul on all levels. It’s a constant companion that adds wisdom and beauty along your life journey.

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SOUPER DUPER I have to admit that my NutriBullet is an irreplaceable and essential part of my day. It’s my blender, blaster, mixer, grinder and my most coveted kitchen item. I use it to make hummus, salad dressing, smoothies and even for grinding coffee beans. My chickpea burger mix wouldn’t be the same without it. And now there is a new super blaster version available. It’s called the NutriBullet Rx and has been pre-programmed with smart technology to turn at exactly the right RPM, to extract the nutrients from your food. It also has an added hot soup maker. All you do is use the SouperBlast pitcher and with the touch of a button, you get ready made hot soup in 7 minutes.

FRAGRANT BODY Using completely natural and pure body products is always a good idea but even more so if you happen to be pregnant. This fragrant wonderland is highly moisturising and has a transformative aroma with fragrance designed to balance and calm you too. Ylang ylang is known to balance sebum levels in the skin while neroli stimulates new cell growth and bergamot is a great de-stressor.

Naturals Beauty products use organic ingredients wherever possible and they’re comitted to being as natural as possible.

SHOP A L L O N L I N E AT W W W. W E L L N E S S WA R E H O U S E . C O M

R U O Y T BOOS

S ’ Y BOD M E T S Y S E C DEFEN

R E T N I W S I TH

Biobalance™ contains a unique formula with Carbohydrate Derived Fulvic Acid (CHD-FA®)

[

Fulvic acid is your first choice to fighting colds and flu because it works in five ways: 1

It boosts the immune system

2

It enhances the body’s resistance against viruses that cause cold and flu

3

It enhances the body’s resistance against bacteria that often cause secondary infections after colds and flu

4

It enhances the body’s ability to absorb zinc, an important immune boosting mineral

5

It helps prevent the formation of inflammatory chemicals in the body that cause fever, pain headache and blocked nose

CHD-FA® is a patented pure form of fulvic acid that is free from heavy metals and environmental pollutants.

Ascendis Supply Chain (Pty) Ltd. Consumer care line: 011 036 9420 healthinfo@ascendishealth.com www.ascendis.co.za

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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 T O N E E TA R A G A - D U L A B H for being our April winner! We love the ButtaNut spreads as much as you do and hope you enjoy spoiling yourself with many more delicious flavours with your R500 Wellness 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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IMMUNITY POWER TROPICAL GREENS BOWL INGREDIENTS 1 scoop Wazoogles Plant Power | 1 frozen banana | 1 handful frozen mango chunks 1/3t cayenne pepper | 1/3t tumeric | 1/2 peeled lemon | 1 – 1.5cm thumb of ginger 150ml water/milk alternative | 1-2t honey | 6 blocks ice

DIRECTIONS Add all the ingredients to your blender and blend till smooth. Scoop out into a bowl and add your favourite toppings. Find a magical patch of sunlight and eat whilst purring like a baby unicorn. Topping ideas | Tahini, goji berries, nuts, seeds, granola, berries, sliced fresh fruit, cacao nibs, buckwheat, etc.

INTRODUCING WAZOOGLES SUPERFOOD “YOUR SMOOTHIE BOWL’S NEW BEST FRIEND” In a world where processed foods are the norm, Wazoogles Superfood offers real food of the highest quality and purest origins. Their handcrafted organic superfood blend is made of ethically harvested ingredients sourced from some of the most exotic places and nutritionally dense plants known to mankind. The result is a uniquely satisfying and exceptionally nourishing natural energy source that embodies nutrition without compromise.

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Shop the

recipe

Raw Golden Honey 1kg

NOW R145 SAVE R50

Wellness Almonds Raw 1kg grown without chemical inputs

NOW R239 SAVE R50

G OJ I B E R RY C A S H E W TA R T INGREDIENTS - CRUST *1 1/2 cups soaked dates *1 1/2 cups almonds *2 tsp coconut oil *1 tsp salt INGREDIENTS - FILLING *1 1/2 cup soaked cashews *Juice of half a lemon *1/4 cup coconut oil *1/3 cup coconut yoghurt *2 1/2 Tbsp honey *1/4 cup goji berries *4 Tbsp almond milk *1 tsp salt GARNISH *Sprinkle of goji berries 14 | www.wellnesswarehouse.com

Wellness Goji Berries 800g

NOW R259 SAVE R100

Raw, Dairy Free, Gluten Free METHOD - BASE 1. Grease your tart/cake tin with coconut oil.

2. Add almonds to your processor and blend until finely crushed.

3. Place soaked dates, coconut oil and salt into your processor and blend until it reaches a sticky consistency.

4. Press and mould the mixture into your tart/cake tin.

5. Refrigerate the base for 30 minutes.

METHOD - FILLING 1. Place cashews into your processor and process until smooth.

2. Add the lemon juice, coconut oil, coconut yoghurt, honey, almond milk and salt and blend till smooth.

3. Fold in the goji berries into the cashew filling with a spoon.

4. Add the cashew filling to your base and sprinkle more goji berries on top.

5. Refrigerate for 2 hours or until the cashew filling has set.

6. Enjoy!

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 | 15

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Practising Exclusion

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C

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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.

MY

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CMY

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WHILE THERE’S NO DOUBT THAT WHEAT IS A MAJOR CAUSE OF BLOATING AND ABDOMINAL PROBLEMS, THE TROUBLE IS WHEAT HAS MORE THAN JUST GLUTEN IN IT.

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xclusion diets, often called elimination diets, are designed for healing gut dysfunction. The goal of an exclusion diet is not to lose weight, although that may be a side effect, but to pinpoint food you might be sensitive or allergic to. It’s important to speak to a health practitioner before trying any elimination diet to make sure you’re still getting all the nutrients you need while you’re experimenting with how your body reacts to certain foods.

Entire supermarket aisles are now devoted to ‘free-from’ products, creating the perception that dairy- and gluten-free products are healthier. This may not be true for everyone. While there’s no doubt that processed wheat is a major cause of bloating and abdominal problems, the trouble is wheat has more than just gluten in it.

This means you may be avoiding whole food groups for the wrong reasons. After conducting an elimination diet, you might find you can still have a schnitzel with breadcrumbs on it, but not a bowl of pasta.

AL LERGIC O R IN TO L E R A N T ?

Food allergies and intolerances are often mixed up, and can lead to misconceptions around what kind of food is causing you trouble.

A food allergy is a serious and often life-threatening reaction to a particular food involving the immune system. Often symptoms such as itchiness, rashes and swelling are immediate. Food intolerance, on the other hand, has nothing to do with the immune system. Instead, a person has an adverse reaction to a particular food, usually as a result of the body not producing the required enzyme to aid digestion. For example, a lactose-intolerant person doesn’t produce the enzyme lactase and can experience stomach upsets, bloating and headaches. The symptoms of intolerance can make it tricky to distinguish it from other digestive disorders such as irritable bowel syndrome.

Food allergy testing is often expensive and can be unreliable.

Despite the multitude of currently available food allergy tests, the elimination diet still remains the gold standard for identifying food sensitivities. Every bite of food you eat sends a message to your body, and your body responds accordingly. You’ll know a trigger food if you have a severe anaphylactic allergy that sends you to the emergency room; but mild food allergies or intolerances may be more mysterious and difficult to identify. Mild food allergies or sensitivity to food may cause rashes, diarrhoea, nausea, stomach cramps, fatigue, bloating, constipation, migraines, a generally unwell feeling or a tickle in the back of the throat. The trouble is that some symptoms flare up within minutes of eating the food, while others take hours or days to surface. An exclusion diet can help you to figure out the exact food triggering the reaction.

BITE BY B IT E The idea behind exclusion dieting is to cut out the most common foods linked to intolerances. These include dairy, soy, nuts, eggs, gluten, sugar, and alcohol. Removing the antibodies of these foods can take several weeks so it’s vital for anyone partaking in this diet plan to strictly adhere to the exclusion list. Once your body is clean of these antibodies, the next step is to slowly reintroduce these foods to your body so you’re able to link any symptoms to a specific food. If you see a rash appear after consuming tomatoes, for example, you’ll know this is a reactive food for you. You’ll then remove tomatoes again, and see if the rash goes away. If the reintroduced food didn’t cause any adverse reaction, move on to the next possible culprit; and continue until you can identify the foods that are causing trouble.

Cutting a wide range of food from your diet for a period of weeks means you risk not getting enough calories and nutrients from a sufficient variety of food. It’s important to substitute your elimination food with food that still gives you the same nourishment. For example, you could try tofu-based foods instead of dairy products. Make sure you are supplying your body with everything it needs to function optimally while experimenting with different foods.

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L E SS IS L E SS While the common exclusion diet is designed to help you identify food allergies and intolerances, there are many examples of extreme exclusion diets. These types of extreme exclusions are certainly not recommended for long periods of time, or without consulting your health practitioner. One example gaining popularity is the mono food diet. Quite simply, this diet refers to meals comprising one type of food. The thinking is that different enzymes are needed to break down proteins, carbohydrates, fat and sugars. If too much activity is happening in the digestive tract, acids can cancel out enzymes, causing food to ferment or decompose rather than be digested.

Vegetables and greens may not contain enough calories to be sustainable as a mono meal. Fruit is a popular mono-meal choice as fruit is the food group highest in vitamins and water, and second highest in minerals and fibre. Breakfast and lunch are generally the easiest meals for those trying a mono meal diet. The purpose of mono meals is to give your body a chance to heal and cleanse. The energy normally used for digestion is then freed up for cleansing and healing.

One of the most restrictive exclusion diets is the fruitarian diet.

Motivation for trying this type of diet is often spiritual, rather than motivated by health. Adopting a fruitarian diet doesn’t mean you eat only fruit. Instead, diet descriptions say raw fruit should make up no more than 75 percent of foods consumed; though the definition of what constitutes ‘fruit’ varies with each person. It’s important to note that a fruitarian diet is unsuitable for children (including teens), and children may encounter serious health complications on a strict fruitarian diet.

DID YOUknow?

Meat, dairy and processed foods are linked to an over-acid body. Common symptoms of an acidic environment in the body can include headaches, fatigue, fogginess, skin rashes and nausea. A more alkaline diet naturally aligns with a plantbased diet. Vegetables and fruits, sprouted grains, legumes, almonds and other similar foods tend to counteract acidity.

NOTHING BUT FRESH AIR

Right on the extreme end of the scale is the practice of breatharianism. As the name suggests, this ‘diet’ consists of little more than breathing air. Breatharians live off prana; a Sanskrit word that translates to ‘life air’ or ‘life force’. The concept of prana appears in many major religions and the motivation for this extreme diet is often spiritual, and is seen as a way to true enlightenment. The progress to breatharian occurs slowly, where one might move from vegetarian, to vegan, to raw foods, then fruits, then liquids and finally to prana.

D•

Without food, the body must find another way to maintain glucose levels. At first, it breaks down glycogen. Then, it turns to proteins and fats. The liver turns fatty acids into by-products called ketone bodies.

Once the fats are broken down, your body turns to breaking down protein in muscles, and fairly soon the body adpats and uses as little energy as possible. It’s possible to survive without food for a long period of time; people on hunger strikes have been known to survive for months. Mahatma Gandhi spent 21 days without food during a political protest. There have been a few documented cases of breathariansim but it’s certainly not a common practice.

HIDDEN TRUTH

With the popularity of exclusion diets, it’s not uncommon for many people to try them out – this, however, can be problematic as it could mask an eating disorder. The causes of eating disorders are complex, but one thing that does come into play is control. The discipline required to sustain an exclusion or mono-food diet can be particularly appealing to those wanting that type of control. People who suffer from Avoidant/Restrictive Food Intake Disorder are particularly susceptible to using exclusion diets as an excuse for their not-so-healthy eating habits.

While there are a range of exclusion diets and just as many reasons behind trying them, this type of dieting is ultimately intended to identify foods you should avoid for your body’s health; and for a balanced lifestyle designed to sustain you for years to come.

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FOOD

FORCE

If you had to design the ultimate ‘high on nutrition’ green juice or smoothie for maximum daily healing power, what would it be? We ask a nutritional chef, a wellness coach and a naturopath for their favourite healing elixirs.

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LIQUID GOLD SPICED SMO OTHIE

Nutritional Chef and Integrative Health Practitioner Lynne Maccallum shares her Liquid Gold Spiced Smoothie.

Here’s why: “This is my current favourite smoothie, as it contains so many beneficial ingredients – coconut milk for brain support, pineapple for digestive support, collagen for healthy skin, camu camu for immunity, turmeric for inflammation, cinnamon for blood sugar regulation, ginger for aiding digestion and easing inflammation, cardamom for reducing bloating, antioxidant-rich pomegranate seeds, and chia seeds for their high omega 3 content, which benefits all the cellular membranes of the body.”

Find more about Lynne on www.nourishbynature. co.za INGREDIENTS - SERVES 1 *1 cup coconut milk *1/2 cup frozen pineapple and mango *2 Tbsp collagen powder *1 Tbsp camu camu powder *1/2 tsp turmeric *1/2 tsp cinnamon *1/2 tsp fresh ginger, grated *1/2 tsp cardamom *1 tsp chia seeds *Pomegranate seeds, for sprinkling METHOD 1. Blend all the ingredients except the pomegranate seeds with 6 ice cubes and a little filtered water until the mixture is a smooth consistency.

2. Sprinkle with pomegranate seeds.

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V I TA M I N C SUPER JUICE

Wellness Coach Nicholas Mclean offers us his formula for a Vitamin C Super Juice.

“While you may not yet have considered putting peppers in your daily health juice, this powerful veggie-based healer is one of the most popular on our retreats. Often overlooked, bell peppers are an excellent source of one of nature’s most powerful healers – vitamin C.” Find more about Nicholas on www.guthealthyogi.com INGREDIENTS - SERVES 1 *5 medium carrots *1/2 red/yellow pepper *1/2 stick celery *1/4 cucumber *1/4 lemon *1/4 inch ginger *1/4 inch fresh turmeric METHOD 1. Juice all the ingredients together until liquid and drink straight away.

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SPECIALITY

Maximum Absorption Detox Naturally

ANYTIME

ENERGISER SMO OTHIE Naturopath Dr. Stephen Farrugia highly recommends this energizer smoothie. “This is a great start to the day, or an anytime energiser.

It’s my favourite all-rounder. The 4-seed mix produces a seed milk when blended, and is high in protein, fibre and polyunsaturated fats. The kale and lemon stimulate the liver, and the lemon gives a zesty flavour that neutralizes the bitterness of the kale. Blueberries, banana and chia provide energy and a spectrum of micronutrients that support the alkalising buffering systems of the body. The chia seeds swell and promote a healthy metabolism and good gut functionality, as well as promote signals of satiety.� For more on Dr. Stephen go to www.zenstudio.co.za

Activated Charcoal helps counter the toxic effects of organic and inorganic poisons by reducing their systematic absorption from the gastro-intestinal tract. It is a beneficial aid for the symptomatic relief of flatulence, and certain gastro-intestinal disorders including ulcers.

FOR A HEALTHY LIFESTYLE N AT U R A L D E TOX I F I E R

NEW LOOK! SAME PRODUCT

INGREDIENTS - SERVES 1 *2 Tbsp ground 4-seed mix (sunflower, pumpkin, flax & sesame seeds) *1 cup frozen blueberries (strawberries can also work) *2 large kale leaves *Juice of half a lemon *1 banana *1 Tbsp chia seeds *Spring/purified water METHOD 1. Blend all the ingredients until the mixture is a smooth consistency.

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Building

bone broth BONE BROTH IS EASY TO PREPARE AT HOME, VERY INEXPENSIVE, AND A SIMPLE WAY TO FILL UP ON IMPORTANT NUTRIENTS. It may not sound immediately appealing, but bone broth has become the latest superfood that’s both tasty and packed with health benefits.

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WOMENS

Be B

one broth has been used in culinary traditions across the globe for centuries. Preindustrial culinary tradition often emphasises the preparation of the whole animal – and that includes using the bones for making broth. Beef bone broth is popular in Asia, where it is the basis of many a popular soup. In Europe, broths have become the foundation of cooking and are used not only in soups and stews but also for preparing sauces and braising vegetables and meat.

Bone broth is a hot trend is Western health circles today. Celebrities like Gwyneth Paltrow, Salma Hayek and Elle MacPherson swear by its beauty benefits, while pro athletes like basketball legend Kobe Bryant include it for its energising and anti-inflammatory properties. Even self-help revolutionary Louise Hay has been drinking bone broth since the 1960s, when she first learnt about it on Julia Child’s TV show, The French Chef.

Interestingly enough, at the time it was promoted more for its flavourful properties than its health benefits. Today, bone broth is a staple that excites both gourmet and health enthusiasts.

Drinking bone broth is a great way to use food as medicine. One of its most noteworthy features is that it’s high in collagen, the main structural protein that’s found in skin and other connective tissues and is widely used for cosmetic purposes.

Bone broth is also famous for healing and sealing the gut, which is responsible for about 70 to 80% of our immune system functioning. In a healthy gut, the wall of the small intestine acts as a gatekeeper, and is where 90% of our digestion and assimilation takes place. When we’re stressed, eating a poor diet or we’re full of toxins, the small intestine becomes permeable.

When this happens, the food that goes from the stomach to the small intestine can leak into the blood stream, causing inflammation and an allergic reaction in the body. This can be seen in the form of food allergies, skin allergies, eczema, hives, chronic fatigue and more.

What’s more, a leaky gut can contribute to so much oxidative stress and inflammation that it can lead to a leaky brain, in which toxins and pathogens actually make their way into the brain, causing things like mood issues, foggy brain, ADHD, Alzheimer’s and more. The collagen and other minerals, amino acids and essential fatty acids in bone broth lay down a protective barrier on the small intestine, boosting the nutrient value of food and shielding this important organ from assault.

Beautiful

Feel free

Move Naturally

Rejuvinate and revitilize skin cells.

Smooth wrinkles and improve skin elasticity & firmness.

Improve the appearance of cellulite.

Soothe joint discomfort and aid mobility.

Promote the re-growth of cartilage.

Support muscle tissue recovery.

Helps regulate sleep patterns.

FOR A HEALTHY LIFESTYLE QUALITY NUTRITION

NEW LOOK! SAME PRODUCT

Aside from being good for the gut, supporting the immune system and helping to maintain healthy skin, bone broth is also known to boost detoxification, aid metabolism, promote probiotic balance and growth, and support healthy joints.

It’s healing at a cellular level, and is also a very comforting warm drink that reminds many people of their grandmothers’ kitchens. There’s a reason health enthusiasts call it ‘bone broth for the soul’!

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HERBALS

Stop Living

stressing

H OW TO M A K E

YOUR OWN B ONE BROTH INGREDIENTS - MAKES 1 LITRE *10 kg bones from a healthy, ethical source *1 onion *2 carrots *2 celery stalks *2 TBS apple cider vinegar METHOD 1. If you are using raw bones, start by roasting them in the oven for 30 minutes on 180°.

2. Place the bones in a large pot and cover with filtered water.

3. Add the apple cider vinegar.

4. Let them sit in the cool water for 30 minutes.

5. Roughly chop and add the vegetables.

6. Bring the broth to a boil, and then reduce to a simmer until a liquid is formed (this can take up to 24 hours).

7. Remove from heat and let cool slightly.

8. Strain to remove the remaining bits of bone and vegetables.

9. Once cooled, store in a glass jar in the fridge for up to 5 days, or freeze to use later.

start

A traditional herbal supplement to aid relaxation from everyday stress and promote restful sleep.

FOR A HEALTHY LIFESTYLE QUALITY NUTRITION

NEW LOOK! SAME PRODUCT

DID YOU know?

A broth is any savoury liquid made from water in which bones, meat, fish or veggies have been simmered. It can be eaten alone, but is usually used in other dishes like soups, stews, gravies and sauces.

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connect

We love C A P E TOW N VEGANISTA

Blogger Leozette Roode or CTVeganista is a wonderfully inspired individual. After going vegan in 2014, she started her blog with random thoughts and recipes and soon after it transformed into a lifestyle guide for aspirant vegans. CTVeganista showcases practical posts with plant-based recipes, veg-friendly restaurants, vegan events and cruelty-free beauty products. Through her blog and social media platforms, Leo makes it seem easy to live a luxurious plant-based, cruelty-free lifestyle. When not blogging, Leo fulfills her duties as Farm Animals Campaign Manager for Humane Society International, Africa. HSI is one of the largest international animal protection organisations in the world, and their farm animal welfare campaigns aim to improve the living conditions of animals raised for food. One of the many campaigns run in South Africa is the Green Monday SA movement, which encourages South Africans to eat greens every Monday to improve their health, lessen their carbon footprint and help save animals.

KURO-B

ACTIVATED CHARCOAL STICK One of our new additions to the Wellness Warehouse offering is the KURO-Bo Activated Charcoal stick. It’s used to purify water and once it’s done it has many other uses. Here are some of the ways you can recycle your KURO-Bo activated charcoal. *Dehumidify your bathroom – simply leave your stick in a convenient place in the bathroom to do its job. *Use it as a beautiful and organic air purifier – keep it in the kitchen, the car or anywhere else to add to your air quality. *Keep it in your fridge or cupboards to keep them odour free *Break the stick up and put into your pet litter tray to remove odours *Add it to your aquarium to neutralise the pH of the water *Put it in your vegetable drawer to keep your veggies fresher for longer, or your fruit bowl to keep fruit from ripening too soon *Pop it into your flower vase to keep your flowers fresher for longer *Break up your stick and bury it in your garden to balance the pH and remineralise your soil *Burn it on your braai, it makes super coal *Use it in your bath for some well-deserved pampering (the charcoal mineralises, removes impurities from the water, and stimulates blood flow) *Deflect/absorb electromagnetic and radio waves from computers, mobile phones and even microwaves in your home or at work

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Follow Leo’s vegan journey in Cape Town and try her delicious vegan recipes at www.ctveganista.com.

GLOBAL GREEN TAG

In the world of ‘green’, eco-friendly and biodegradable claims abound. Sadly, these are often not substantiated, as the products and services are not always truly environmentally-friendly.

Global GreenTag is one of the world’s most robust, trusted and widely recognised eco labels. Certification entails a stringent approval process to substantiate all green claims, and consumers and businesses are assured that Global GreenTag certified products have passed the world’s toughest standards to protect them, their employees, and their families’ health and safety. The focus is placed on putting the power of selection back into the hands of well-informed consumers and minimising the impact on a finite planet. Look out for Global GreenTag certification.

RECIPE

C o c o n u t Yo g h u r t

& Va n i l l a P a n n a C o t t a

Panna Cotta, or ‘cooked cream’ is a traditional favourite Italian dessert. Traditionally the cream is sweetened and thickened with gelatin. From there it’s often flavoured with spices, rum, coffee or vanilla. This version from LeCoquin is a healthy dairy-free option using coconut yoghurt and vanilla. It’s completely delicious and gets a huge ‘thumbs up’ for both flavour and goodness.

INGREDIENTS - SERVES 2 * 500ml Le-Coquin coconut yoghurt. * 1/2 tsp vanilla extract or 1 vanilla pod, split and scraped * 3 Tbsp pure maple syrup * 2 Tbsp agar agar powder METHOD - SERVES 2 1. In a small pot, combine 200ml of the Le-Coquin coconut yoghurt, vanilla and maple syrup.

2. Bring to a boil, then add the agar agar powder and simmer for 5 minutes, whisking continuously to dissolve the flakes.

3. Remove from heat. Allow to cool, then pour in the remaining 300ml of coconut yoghurt.

4. Pour into serving glasses and refrigerate for at least two hours to set. info@le-coquin.com | www.le-coquin.com | 021 434 0858

TRY THIS Looking for a beautiful finishing touch? Top with some fresh berries right before serving. www.wellnesswarehouse.com | 29

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BOOST YOUR IMMUNITY W I T H 3 TO P SUPERFOODS 1. MEDICINAL MUSHROOMS Infused with ancient forest wisdom, anti-tumour compounds, nourishing phytochemicals and long-chain polysaccharides, medicinal mushrooms are immune building champions.

2. SPIRULINA Spirulina is one of the highest protein foods in the world, with 60–75% protein by weight – three times more than meat! The blue colour is known as phycocyanin and boosts immune function by stimulating the production of more stem cells from bone marrow. The GLA (gamma linolenic acid), in Spirulina reduces inflammation and facilitates fat-burning.

O T H E R C R E AT I V E WAY S T O USE MEDICINAL MUSHROOM TEA HEMP MILK Combine hemp milk with medicinal mushroom tea and use it on your choice of fruit, cereal, porrige or muesli. Try it with Chia or Soaring Free Superfoods’ Oats ‘n Chia breakfast blend. *1 cup medicinal mushroom tea (boiled and cooled overnight),1 cup water, *1⁄2 cup hemp seeds,1 Tbsp honey, 1⁄2 tsp vanilla powder, extract or pod *Blend and enjoy SMOOTHIES Use Medicinal Mushroom tea mix in smoothies instead of water (half water, half tea mix).

HOT CHOCOLATE Blend everything together, then heat in a pot and savour.

500ml Medicinal Mushroom tea, 2 Tbsp honey or coconut nectar, 2 Tbsp cacao powder, 2 Tbsp hemp seeds, 1 tsp vanilla powder, 1 tsp foti powder, 1 tsp cacao butter

3. CAMU CAMU Camu Camu concentrate powder is one of the highest vitamin C, anti-oxidant fruit powders known. It is antiviral, boosts immunity and has up to three times more GABA (gamma-aminobutyric acid) - a neurotransmitter known as the brain’s peacemaker. It helps to turn off excess adrenalin, giving the immune system a chance to get the upper hand. *MEDICINAL MUSHROOM TEA 1 packet of Superhero Immune Boosting Tea Mix (by African Forest Medicinals) and 2 Tbsp Soaring Free Superfoods’ Chaga Powder. *HOW TO BREW MEDICINAL MUSHROOM TEA Empty contents of Superhero Tea Mix into a large good quality stainless steel or ceramic pot. Add 2 tablespoons of Chaga powder and 4 litres of water.

Bring to the boil and then gently simmer. You can keep the pot gently simmering for two hours or longer to get optimum goodness. Pour through a strainer into cups and add honey if desired.

SUPER-IMMUNE BLUE JUICE Stir a teaspoon of spirulina into a glass of water and let it stand overnight – the green pigments will sink to the bottom and the blue pigments will stay suspended, creating a beautiful bright azure colour. Slowly pour off the blue water and use in this recipe. Keep the green water for another drink. Blend all the ingredients together and sip slowly.

MAKES 750 ML 500 ml blue water, 250 ml coconut kefir, coconut water or water, 1 Tbsp camu camu powder, 2 Tbsp honey, 1 handful fresh mint.

CAMU HONEY This is an immune-boosting flu buster. All you need is 125 ml honey and 1 Tbsp camu camu powder. Take a small jar of honey, add a tablespoon of Soaring Free Superfoods’ Camu Camu concentrate powder and stir. Eat it straight off the teaspoon as a vitamin C immune-boosting flu buster and sore throat soother.

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LEADING THE WAY WITH

HEALTHY RAW CHOCOLATE organic raw cacao

combined with organic superfoods 100% biodegradable packaging

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GMO FREE

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RAW

RAW PROCESSED

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CHOCOLATE RANGE

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LOCALLY PRODUCED

SUP THE ER RAN HERB GE

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NEW

Sustainable SUPER-NUTRITION for body and planet

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STONE GROUND

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 | 31

move

We ask our cover model Nandy Alexander a few questions about being

pregnant and staying fit.

W H AT C H A L L E N G E S H AV E YO U FA C E D K E E P I N G F I T W H I L E B E I N G P R E G N A N T ?

In my first trimester, my greatest challenge was the amount of sleep I needed. You literally sleep every single time your body tells you.

I remember, in my second month of pregnancy, falling asleep fully clothed on a beach in Spain. My intention was to dip into the sea to cool off from the 47 degree heat but somewhere between putting up the umbrella and spreading out the blanket it didn’t happen. Three hours later my husband casually woke me up from my ‘nap’.

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DON’T LET WINTER SLOW YOU DOWN

Viralex Attack working rts

in

In my second trimester my gym clothing got too tight to wear and my nurse wanted me to put on even more weight. I realised my pregnancy was not about me, but about my son. How do I gain weight healthily and stay fit? Well my entire diet had to change. Adding more fruit, protein, calcium, whole grains and supplements gave me so much strength that going to gym became a breeze - I had the right type of energy to burn. Going to gym while pregnant is not about losing weight but about keeping your body active. So where I used to run for forty minutes, I now walk to accommodate my growing child’s comfort. It helps me stay flexible, experience less swelling in my legs and I sleep better too. Pilates classes help me stay in contact with all my muscles especially those needed for birth. It keeps me calm and prevents back tension. I highly recommend a one hour Pilates class twice a week during this stage.

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®

In my third trimester I found maternity gym wear difficult to source – I’ve made my husband’s sports shirts my go to wardrobe solution. Walking is great but for a longer period and slower pace. Walking fast or on an incline puts uncomfortable pressure on your cervix and bladder. Stretching is better done while standing. When lying on your back it feels like your lungs are failing from the pressure of your growing bundle. Bike riding and doing arm weights while sitting are also good moves.

D O YO U H AV E A N Y A D V I C E A N D P R E C A U T I O N S TO R E C O M M E N D ?

I would definitely tell any mom-to-be to listen to her body. If you are out of breath, slow down. If you are feeling pain, stop. As you progress in pregnancy your running speed will naturally decline, don’t force it. Avoid the sauna or steam room – too much heat especially in the core area may negatively affect your unborn baby. My last precaution is not to train your abs while pregnant. Training your abs is generally fine during your first trimester but lying flat on your back lowers your blood pressure and will make you dizzy and uncomfortable. The constant pulling of your abdominal muscles can reduce the space your baby is in and may contribute to a breech birth.

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.wellnesswarehouse.com | 33 www.goodhealthsa.co.za

move

W H AT I S YO U R FAV O U R I T E FITNESS REGIME? I love Zumba dance classes at the gym. It's great fun - you sweat and burn off calories.

W H AT I S YO U R FAV O U R I T E WELLNESS TIP? Exercise is a celebration of what your body can do and not a punishment for what you ate. My wellness tip is to change your mindset towards fitness, make it your favorite hobby and not the last chore on your list.

N A N DY ’ S 5 TO P T I P S FOR MOMS-TO-BE

1. DON’T EVER SKIP MEALS You are growing a human being that needs all the nutrients it can get.

Your meals provide energy and allow your child to grow at the pace it needs. Remember though, eating for two is a myth. You can support the growth of your child by adding 300 calories to your diet everyday (something as simple as a chopped apple with peanut butter).

2. BE SERIOUS ABOUT HYDRATION Hydration helps skin elasticity. Drinking two litres of water a day will help prevent stretch marks, constipation, headaches, dizziness, heartburn and also morning sickness. Keep hydrated even after birth water is the main component of breast milk.

Happy days Nandy gave birth to a healthy and happy baby boy on the 31st of March at 7am weighing 3kgs. His name is Kaizen Aziz Diaz.

3. MOISTURISE Your skin is stretching daily and dry skin can cause pain, itching and stretch marks. I find an oil-based moisturiser gives the skin the elasticity it needs. I use pure Argan oil from Wellness Warehouse. It has seen me through my entire pregnancy and, with just a few weeks to go, I haven’t had a single stretch mark.

4. DON’T FORGET YOUR PARTNER. He may not be the one carrying the child or doing all the hard work but this is also a special time for him. Many relationships go through a lot - roller coaster moods, our unexplained lack of wanting to be intimate in the beginning, our nesting habits or even our own selfishness. Involve him with everything and always ask him his opinion. Be close to him, you want him to remember your pregnancy as beautiful.

5. BE FEARLESS. Many women are genuinely afraid of falling pregnant because of how their bodies will change, or fearful they will be terrible mothers, or afraid of the birth experience. I say you haven’t experienced the true beauty of being a woman until you see what your body is capable of doing. The ability to bring life into this world is a power that surpasses any other. Enjoy your pregnancy for the beauty it is, the miracle it is and the preparation it gives you before the journey of motherhood.

Don’t be hard on yourself, your body is changing and that’s okay. Lastly, don’t be afraid of being a mother, you are never really ready for a child until you are actually expecting.

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www.lebron.co.za

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family

Keep kids flu

by Lara Potgieter

Free Y

ALTHOUGH IT’S TEMPTING FOR EVEN THE LITTLE ONES TO CURL UP IN THE COLDER WEATHER, MOVING THEIR BODIES HELPS BOOST IMMUNE FUNCTION. BE PLAYFUL WITH JUMP ROPE, DANCE-OFFS, ROLLERBLADING, TRAMPOLINING, FRISBEE, AND WALKING THE DOG.

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ou may be surprised to learn that young children catch an average of six to eight colds a year. While there are more than 200 different viruses that can cause this infection, a culprit called rhinovirus is the most common. A child experiences a cold in much the same way as an adult does – with a sore throat, a runny nose, coughing and fatigue, to name a few of the symptoms. Kids are, however, more susceptible to developing a fever than adults. According to Traditional Chinese Medicine, it’s not germs that make us sick. Rather, it’s our bodies’ inability to fend these off that sees us succumbing to illness. Since most children are encountering viruses for the first time, their immune systems are not yet able to kill them as quickly as when they face them later in life. Follow these tips to strengthen, maintain and support your child’s immune system during times susceptible to colds and flu.

Start strenghtening your child’s immunity by adding herbs, supplements and good food for a flu-free winter.

GO FO R GUT GO LD Feed your child a healthy diet rich in veggies, whole grains, dairy-free yoghurt (coconut yoghurt is a good dairy free option), fermented foods (such as kefir, kombucha and kimchi) and essential fatty acids (like fish and coconut oil). Avoid sugary foods and white flour wherever possible. This will provide the good bacteria that lead to a healthy gut and, in turn, a strong immune system.

TRY THIS Make healthy ice-cream that’s delicious and probiotic-rich by blending blueberries, strawberries and cacao nibs with coconut yoghurt.

HONE IN O N H ERB S Herbs like elderberry, echinacea, mint, astralagus and honeysuckle are great for boosting the immune system. Mushrooms like reishi also help to support the lungs. Include healing herbs in your child’s daily health regime in tincture, powder, tablet, syrup or tea form.

TRY THIS TASTY HOMEMADE ELDERBERRY SYRUP Makes 1 ½ cups INGREDIENTS *3½ cups water * 2/3 cups dried elderberries * 2 Tbsp fresh or dried ginger * 1 tsp cinnamon * ½ tsp whole cloves or clove powder * 1 cup raw honey METHOD 1. Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon and cloves.

2. Bring to a boil and then cover and reduce to a simmer for 45 minutes to an hour (until the liquid has reduced by almost half).

3. Remove from heat and let cool.

4. Strain into a glass bowl.

5. Discard the elderberries left in the sieve.

6. Add the honey and stir well.

7. Pour into a jar or glass bottle, and store in the fridge (it will last up to several months!).

8. Take 2 teaspoons daily.

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family

DID YOU know?

Vitamin D has been clinically reviewed and acknowledged to be effective in the prevention and treatment of colds and flu.

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What a difference a spray makes

REME MB ER T H E A B C ’S You can proactively support and strengthen your child’s immune system by starting him or her on a good multivitamin right now. While vitamin C, vitamin D and zinc are well-known immune supporters, all of the vitamins and minerals are important in maintaining a strong and healthy system. Take extra vitamin C (over and above your multivitamin) as it really is the star performer when supporting immune function.

DLux1000 Vitamin D Oral Spray works faster than tablets – guaranteed

CHEW O N T H IS Kids will more easily take fun, colourful vitamins. Look out for the Ice Age theme packaging of the BrainChild Multivamin/Fish Oil combo pack. As the taste factor is of course also important, other favourites amongst the little ones include the Animal Parade Gold Multivitamin and PhytoMulti Kids chewables.

INCL UD E T H E MAGIC T H R E E G ’S Garlic, ginseng and ginger have been used for healing colds and flu throughout history. Garlic is a powerful antiviral that’s particularly effective in helping to open the sinuses. Ginseng is known to enhance immune response and keep the body strong through periods of illness. Ginger boasts nearly a dozen antiviral compounds, and contains the chemicals that specifically fight the rhinovirus. Include this trio of powerful flu-fighters in your child’s diet and she’ll be back to good health in no time.

TRY THIS Blend a banana, a tablespoon of almond butter, almond milk, ice and a teaspoon of chopped fresh ginger to create a nutritious and tasty milkshake-like ginger drink for the kids.

HYDRAT E, H Y D RAT E , H Y D R AT E Make sure your little one drinks plenty of water to help flush out toxins from the virus. This will also help clear congestion and prevent dehydration.

TRY THIS Find a beautiful cup solely dedicated to drinking water.

It could be a sparkly goblet for a little girl who wants to drink ‘princess water’, or a superhero cup for a boy’s ‘power juice’. Encourage them to get to a certain level on the cup and fill up on all the magic!

•

Safe & clinically proven.

•

Provides the correct daily dosage for children and adults alike without the need to swallow pills.

•

Just a few short sprays provides a daily dose.

KE EP KID S AC T IV E From gardening projects to dancing, give your child time outside being active.

TRY THIS Get some brightly coloured hoops, play some fun tunes and let the little ones show off their hula skills!

Clinical references are available on request.

Now available in South Africa at leading Pharmacies, Health Shops and Medical Practitioners.

For more information contact 021 421 9144 | info@coynehealthcare.co.za www.wellnesswarehouse.com | 39

family

HYPNO

B I RT H I N G With hospital births and C-sections becoming more common than natural and home births, women often aren’t aware of the birthing options available to them.

We speak to Jodene le ClusNaylor about HypnoBirthing© and the liberating tools available to mothers-to-be.

G

iving birth should be a wonderful transformative and cherished event in a woman’s life. Interestingly though when Jodene le Clus-Naylor, certified HypnoBirthing¨ practitioner asks newly pregnant women to list the words that come to mind when you speak of birth, they usually answer with adjectives like blood, pain, scream and fear.

Where in history did birth become associated with trepidation, or fear and pain?

Well, that’s part of the journey Jodene takes her hypno-birthing participants. “Inviting in a whole new perception of birth and creating new associations is an incredible way to dispel birthing myths and fears,” says Jodene. “Whatever you’ve heard and whatever you anticipate, forget all of it, for you are most sure to have a completely and absolutely unique experience.”

I spent an informative and beautiful afternoon with expectant Mum Ceena and wise woman Jodene eavesdropping on their conversation and found out that birthing can be so different to the ‘on screen’ movie portrayal and traditional perceptions of it. Ceena felt that life had been filled to the brim with work, activities, and creating a suitable nest for the new baba that she hadn’t really had a lot of time to focus on preparing or thinking about the actual birth. A dedicated appointment was an excellent discipline to create the right mind space. Nine months can fly by and creating scheduled time is an invaluable way of being prepared for birth. Woman have been societally conditioned to fear birth. Jodene pointed out that even the words we use to describe the

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experience can give a negative slant.

HypnoBirthing language replaces ‘contractions’ which seems restrictive and uncomfortable with the more empowering word ‘surge’ or ‘wave’.

Breaking water is described as water releasing.

Using different words for the various stages and sensations experienced during birth sets up a more positive association and changes the experience.

As Jodene mentioned, “Women know how to give birth - without machines, epidurals, and fear.”

Nature’s design works beautifully and the ability to bring our baby’s safely into the world is in our genes yet many women have real and deep seated anxiety about birth. Many also genuinely doubt their ability to give birth naturally. Labouring mothers who are fearful or apprehensive have an excessive amount of catecholamine or stress hormones in their body. Stress hormones make it difficult for endorphins and oxytocin (the happy making hormone that helps with labour) to function. So if a mother is anxious during labour, she can actually slow or stop her own labour.

Fear of birth and not being aware of choices can also contribute to more intense or prolonged labour and heightens the possibility of foetal distress and emergency C-sections.

Ceena had made a decision to have her baby at home and to use a doula to guide her. Listening to Jodene, her advice and knowledge about birth, hearing her own birth stories was not only highly informative but assuring and calming as well.

“It feels like such a different story to the strict one word answers the doctor gave me,” said Ceena who, initially thought she was obliged to do a hospital birth. South Africa has a high percentage of C-section births and although some argue that this is a precautionary measure, Jodene believes if women are properly prepared, are realistic in their expectations, have the necessary support and are tuned into their bodies then unnecessary intervention can be avoided.

HypnoBirthing¨ wisdom covers a range of topics related to birthing and are useful to both birthing partners. One of the techniques taught is for the mum-to-be to practice reaching a totally calm and relaxed state. Once she has reached this state you create an association – for instance putting her partners’ hand on her shoulder. This can be used as a trigger during birth. Having her partners’ hand on her shoulder helps to access the calm state through the learned association. Besides dispelling myths, techniques like self-hypnosis, guided imagery, and special breathing all contribute towards creating a naturally stress free and harmonious birth. After chatting to Jodene, Ceena felt much more equipped and ready for a beautiful, fear free birth experience.

FEAR LEADS TO PHYSICAL TENSION IN THE BODY. WHEN THERE IS NO FEAR, THERE IS NO TENSION. A TENSION-FREE BODY ALLOWS YOUR BODY TO INITIATE CHILDBIRTH THE WAY IT WAS DESIGNED.

BENEFITS OF HYPNOBIRTHING¨

1. Reframes fear and anxiety around birth 2. Either eliminates or lessens the need for labour interventions.

3. Keeps Mum energised and engaged, reducing fatigue.

4. Shortens the different stages of labour.

5. Removes most of the standard discomfort usually experienced during labour.

6. Creates happy three way mum, dad and baby bonding 7. Improves sleep and wellbeing before and after birth 8. Creates calmer, healthier and happier babies and moms.

9. Allows for faster recovery.

Jodene le Clus-Naylor BA (Community Health & Psychology); HCBE is a certified HypnoBirthing¨ practitioner who gives regular courses on HypnoBirthing¨ and also does one-on-one consultations. Each course participant is given a book and MP3 with affirmations and a guided visualisation practice. Jodene operates in the Cape Town area.

Email: jodene@intunebodymind.com www.intunebodymind.com

DID YOU know?

HypnoBirthing¨ teaches its participants to reach a deep state of relaxation using self-hypnosis, a state of mind similar to daydreaming. In this state the body more easily relaxes and releases anxieties. When relaxed, the body functions more effectively and mothers report markedly easier births.

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insight

A deep

look at life

If you’re someone that always wants to know more, and you wonder about existence and the why’s and how’s, then the study of metaphysics is bound to captivate you. A branch of philosophy called metaphysics explores the underlying principles that make up life showing us how to apply these to master our lives.

by Lara Potgieter

A

ristotle described metaphysics as “the philosophical study of the science of being and knowing.” This rather broad definition is evidence of the subject’s wide scope, which essentially includes the unseen dimensions and mechanics that underpin all existence - the principles on which life is built.

The study of metaphysics helps us achieve personal mastery in all four areas of existence: physical, emotional, mental and spiritual. It can help us to understand how our physical bodies are expressing our internal states; to skillfully navigate our emotions; to develop positive habits and empowered responses; to connect to our inner knowing and personal vision; and to leave the world a better place for future generations. We take a look at four basic pillars of metaphysics: self-awareness, control of the mind, energy perception and intuitive development.

SELF-AWA R EN ES S Having an astute self-awareness means we are able to understand the mental, emotional and spiritual factors that have resulted in our current life experience. We can explore our fears, beliefs and karmic patterns from outside ourselves or from a ‘witnessing’ point of view. If we are truly self-aware, we are also aware of the rules of natural law. The most important of these is that thought manifests matter, and that we are in fact in control of how we respond to our lives. As self-aware beings, we can also come to be aware of the unity of humanity, and generate respect for the various religions of the world as different expressions of human spirituality and devotion.

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METAPHYSICS IS A BRANCH OF PHILOSOPHY THAT EXPLORES THE CAUSE OF EXISTENCE, THE FUNDAMENTAL NATURE OF BEING AND THE WORLD THAT ENCOMPASSES IT. THE STUDY OF METAPHYSICS CAN BE SEEN AS A PATH TO PERSONAL MASTERY. CONT RO L O F T H E M I N D Authentic self-awareness and mastery of natural law can be developed through meditation, affirmation and visualization. All these tools help with the next pillar - control of the mind. Meditation is practised in many different forms, including unstructured, semi-structured, structured, and even action techniques. We are generally drawn to the practices that resonate most strongly with us, and there is no ‘right’ or ‘wrong’ way to meditate.

ENERGY P ER C EP T ION The third pillar of metaphysics – energy perception - is based on the premise that everything is energy and energy is everywhere. Working with energy centres in the body (chakras), colours, auras and energy perception techniques like psychometry and other divination techniques is a way of exploring our connection to the energy that surrounds us.

INTUIT IV E D EV ELO P M E N T Last but certainly not least, the intuitive development pillar of metaphysics refers to the training and refining of our spiritual gifts to serve our higher purpose.

These gifts can help us perceive higher truths, get in contact with universal oneness and enjoy a truly integrated existence. They can include anything from a strong inner voice and an adept interpretation of subtle messages and symbols to the gifts of clairvoyance, clairsentience and clairaudience.

From esoteric concepts like reincarnation, astral projection and guides to the more exoteric topics of relationships, personal development and belief systems, metaphysics offers ideas and tools that can benefit people from all walks of life.

Karen Barensch and Belinda Davidson, founders of the METAVarsity school of metaphysics in Cape Town, explain that “Great joy and growth accrue to those willing to work ceaselessly to develop their consciousness and apply what they have learnt to assist others.”

For more information on courses run through METAVarsity (online and in Plumstead, Cape Town) visit www.metavarsity.com.

DID YOU know?

In terms of knowing yourself more deeply and fully, the famous philosopher Socrates went so far as to say that, “The unexamined life is not worth living.” Metaphysics is considered by many to be the foundation of philosophy itself. Aristotle calls it ‘first philosophy’. It asks questions like ‘What is the nature of reality?’, ‘What is the source of creation?’ and ‘Does the world exist outside the mind?’

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insight

MAKING M E D I TAT I O N EASY

By Camilla Marsh

M

editation and mindfulness are the biggest buzzwords in the West’s latest quest for inner peace and enlightenment.

But how many of us actually make the time to meditate, or even know what we are meant to be doing? My trip to a Buddhist Meditation Centre in Sri Lanka taught me this ancient art in a way that’s easy to understand and implement in the busyness of modern day living.

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For years I told myself I sucked at meditation. This was my excuse to slip into a stealthy slumber or raid the fridge instead of taking time out to tame my monkey mind. The fact that my overactive mind was the only defense weapon I had against my… well overactive mind, seemed a futile battle to begin with. And besides that, it was inevitable that one of my body parts would defiantly fall asleep during any attempt at prolonged sitting. I just wasn’t cut out for this zen master meditation madness that seemed to be sweeping the globe. This is what I’d tell myself over and over again.

Until a week long retreat atop a misty mountain in Sri Lanka completely changed the meditation game for me.

In November 2016 I wound my way up the tumbling tea plantations of central Sri Lanka towards Nilambe Buddhist Meditation Centre. I was guided up by Serj, the betelnut chewing tuk tuk driver, who’d stop every 100 metres to hurl chunks of red saliva out the vehicle before apologetically swirling a swig from his Absolut Vodka water bottle. My quest for inner peace and enlightenment was off to a smashing start.

Upon arrival, I gave a hearty hello to the gate opener, much to dismay of Serj who gestured wildly to “ssshh!” before hurling another saliva ball and ducking back into his tuk tuk. I guess the game was now on. I was to be silent for the next five days. And in those days of silence, my soul had never spoken so loud.

“The duty of mindfulness is to drag the ‘I’ away from the centre to be an observer on the exterior” - Upul Nishantha Gamage. Rather than throwing daggers, knives and assagais at each thought that comes by as you desperately defend the empty mind from intellectual attack, let your thoughts come. And then, let your thoughts go. It’s just that simple.

After my time at Nilambe I thought I’d return with yogic super powers that enabled me to sit dead still for hours in full lotus, or at the very least, with the root cause to every emotional melodrama I’d ever experienced – but I didn’t. What I came away with was far more valuable.

I returned with a deeper understanding of how I think.

In other words – I returned with a deeper understanding of who I am. Which is actually the same thing.

As James Allen says in As a Man Thinketh: “The outer conditions of a person’s life will always be found to be harmoniously related to his inner state…

Men do not attract that which they want, but that which they are.”

Through meditation you learn to be a silent observer of our own thought patterns, giving rise to your emotions and, subsequently, the actions and reactions that stem from this. Your humaness is the very essence which will bring peace and fulfillment. The more you deny your thoughts and emotions, such basic of human instincts, the more you cut yourself off from who you really are.

The key is to let your thoughts roll by as if on a movie screen without attaching identity to them.

MANY OF US THINK THE PURPOSE OF MEDITATION IS TO PUT THE BRAKES ON ANY AND ALL THOUGHTS. WELL WHAT IF I WERE TO TELL YOU THAT THE WHOLE POINT OF MEDITATION IS ACTUALLY TO KEEP THINKING – NOT TO STOP THINKING?

6 T I P S TO

MAKE MEDITATION EASY 1. Start slowly *20 minutes of meditation a day is better than nothing at all. The best times to fit it in is 10 minutes after waking up and another 10 minutes before falling asleep. See how this goes and gradually increase the duration as you form a new healthy habit.

2. Focus on your breath Begin your meditation by simply being aware of your breath.

Buddha reached enlightenment by observing his in and out breath, eventually disassociating his consciousness from this human instinct as he became an outside observer of his own body. Just focusing your attention on the trail of oxygen in and out your lungs is enough.

3. Meditate in motion *Meditation doesn’t mean sitting for hours on end. Try standing, walking at different speeds or bringing mindfulness into seemingly mundane tasks like washing the dishes or cutting vegetables. Bring your full focus into what you are doing and turn your movement and your work into a form of meditation.

4. Be mindful *Be mindful in all that you do. When you are eating, when you are driving, when you are brushing your teeth or closing a door.

Bring your awareness to the present and think about what you are doing. Don’t rush, the slower you can move through life, the clamer your mind will be.

5. Head into nature *Sit silent in nature for at least 10 minutes a day. Escape the stress and hurriedness of modern living to contemplate trees. Take off your shoes, make friends with the insects, take a deep breath and relax.

6. Nature heals. *Pause, observe your emotions. When you feel an emotion arising, rather than reacting instinctively, pause and immediately observe what you are thinking. What are the habitual thinking patterns that have caused this emotion to arise and is it really necessary to feel this way? Being aware of our thoughts helps us to understand and control our emotions.

Contact www.nilambe.net/retreats.php for information on their upcoming retreats.

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heal

We

LIVE BLOOD ANALYSIS

tried it

I recently got more closely acquainted with my blood thanks to a Live Blood Analysis with homeopath Dr. Okker Botha.

The procedure was less daunting than I had anticipated. A finger prick allowed Dr. Botha to collect a tiny drop of my blood onto a microscope slide, where he used high-resolution dark field microscopy to project a ‘video’ of my live blood cells onto a monitor. From here, he examined and spoke me through various aspects of my blood, including the size, shape and activity of my red and white blood cells and the size and amount of platelets, as well as microbes and other elements like fatty deposits, uric crystals and oxidative stress levels in the blood.

Prompted by the screening, Dr. Botha asked me a series of questions about my current health situation to determine any underlying factors that may contribute to my body being out of its natural state of balance.

While he did mention that I have very healthy blood (I’ve always been a bit of an over-achiever), he picked up a B12 deficiency, candida, adrenal stress, blood sugar imbalance and heavy metal toxicity. It was very interesting to see my blood cells bouncing around on a screen, and Dr. Botha’s observations certainly resonated as true, motivating me to make further positive changes to my diet and lifestyle (for example by incorporating adrenal support supplementation and a good probiotic, for a start). Whilst not a diagnostic tool, the simple yet graphic screening gave me a greater understanding into my current state of health, as well as a set of practical steps to take to correct my body’s imbalances for optimal health going forward. For more information log on to www.neogenesissystems.com.

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move

Moving

on

Fitness fads the world over have drastically changed in the last century; ranging from simple stretches in 1910 to high energy aerobic workouts in 1980, and lately to integrated and creative methods of fitness training like bungee dancing and skateboard Pilates.

by Kirsten Alexander

E

xercise isn’t what it used to be and the shift toward an integrated and inspiring workout is sought-after and necessary. Working out is no longer restricted to the confines of a gym or to using large, expensive equipment.

Keeping fit has become an extension of our hobbies and interests, and can serve to say so much more about who we are than ever before.

Two fitness trends gaining popularity this year are rollerball exercising and drum-stick workouts. We look at these new trends, their benefits and how to get started.

RO CK T H E RO LLER The thinking behind this fitness routine is that you don’t have to push yourself to the brink of exhaustion, or even commit to countless hours at the gym to look and feel your best. These exercises boost the body’s natural detox system, getting the lymphatic system going for inner and outer health benefits. This routine is all about quality movement; quick, fun, and easy. It’s designed to jumpstart your metabolism, strengthen your core, and detoxify your system to help the body flush fat.

All you need for this workout routine is a medium-density foam roller and a quiet space to execute the movements.

Rolling stimulates the lymphatic system, which helps flush toxins, gets rid of bloating, and even reduces cellulite.

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*Snow Angels This movement expands your lungs and diaphragm, allowing you to take in more oxygen. It decompresses and aligns your spine, hips, and shoulders, creating more space in your lungs, and helping your body absorb nutrients and generate detoxifying white blood cells. Lie along the length of the foam-roller with your knees up and your feet flat, firmly on the ground. Begin with your arms at your side, hovering above the ground. Extending your arms fingertips outward, move your arms above you, around and up over your head as though you’re making snow angels. Repeat movement 10-15 times. *Inverted Leg Series This series of movements helps increase lymphatic flow and bring blood to your kidneys to drain excess fluid, toxins, and stagnant energy. Lie on a flat floor surface across the width of the foam roller, resting with the roller on your lower back, above your gluteal muscles.

Raise your knees but bend your legs and begin by raising both legs to a 90 degree angle. Keeping your legs straight, move them downward to a 45 degree angle and lift them up again. Repeat this movement three times. On the last movement toward the ground, lift your right leg to a 90 degree angle, keeping your left leg at 45 degrees.

NEW &

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move

Move your legs in a butterfly motion one step in front of the other, upward toward the ceiling and keep that motion going as you lower your legs again.

Repeat this movement three times. For the last motion in the series, make full circles in the air with your legs extended straight. Repeat this movement three times and finally bring your legs together and your knees to chest to complete the series. Repeat the entire series 10 times. *Rolling Shell This movement is designed to stimulate the liver and kidneys, reducing impurities in the body and enhancing the body’s digestion process. Begin with a combination of plank and cobra yoga poses with the foam roller lengthways under your shins and your arms stretched outward as though you’re about to do a push-up.

Keeping your back straight, roll your knees forward toward your hands until your knees are close to your elbows and the foam roller meets your ankles. Roll back outward until you’re back in your starting pose. Repeat this move 10 times.

DRUM ST IC K JA M S ES S I ON Inspired by the energising and sweat-dripping fun of playing drums, this workout routine (commonly known as Pound) transforms drumming movements into an incredibly effective way of working out. Using lightly weighted drumsticks engineered specifically for exercising, the routine combines cardio, conditioning, and strength training with yoga and Pilates-inspired movements.

The beauty of this workout means you’re distracted from the intensity and duration of your routine, because your focus automatically shifts to rhythm, volume and keeping the beat. Each 2-4 minute song used is carefully calibrated with interval peaks providing the best workout in the shortest span of time. With each 45-minute class, you’ll have completed up to 15,000 reps, performed over 30 extended interval peaks, and gone through more than 70 techniques without realising it.

This workout routine is designed to improve agility, coordination and strength. It’s also a deceptively brilliant cardio workout. While you won’t cover much ground, your whole body will be moving — and likely dripping sweat. The routine is suitable for beginners and you can find many drum-stick workout classes online while you wait for the trend to hit the gym.

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TO P 1 0

WORKOUT TRENDS FOR 2017 1. Wearable technology 2. Body weight training 3. High-intensity interval training 4. Strength training 5. Yoga 6. Group training 7. Exercise as Medicine 8. Functional fitness training 9. Older adult fitness training 10. Worksite health promotion

DID YOU know?

Exercise can be as effective as medication for relieving short-term anxiety. It’s believed exercise helps reduce anxiety because it causes your body to release endorphins; pain-relieving chemicals that can create feelings of well-being.

NEW &

exclusive

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Combine these minerals with our trusted range of nutraceutical supplements. www.wellnesswarehouse.com | 51

green

GROW

YOUR OWN TEA HERBS Herbal teas are an excellent way of adding the healing powers of herbs into daily life.

Whether you’re in need of soothing or rejuvenation, warming or cleansing, there’s a herbal tea to help you.

by Lara Potgieter

I

magine how rewarding it would be to grow your own herbs and brew your tea from scratch? You don’t need a lot of space or any particular gardening expertise – in some instances, even indoor pots will do.

Starke Ayres Rosebank Garden Centre Manager Richard Morris spends a morning walking us through all the wonderful herbs that can be grown and brewed into teas.

MINT

DID YOU know?

Besides brewing your herbs into tea you can also throw the same herbs into nut milk. Lavender blossoms combined with almond milk has a subtle taste that’s simply heavenly.

A favourite amongst many herbal enthusiasts, mint tea is particularly good for digestion. Mint also comes in variations of chocolate mint, spearmint, peppermint and then garden mint which is the one most of us are familiar with. Each of these varieties has their own unique flavour and fragrance. Experiment with different types and see which one appeals to you the most.

Mint is best grown in pots, as it can become invasive in a garden. Grow yours from seed or a small plant, and it will thrive in sunny or partly shaded areas. For a cup of fresh mint tea, add three or four freshly picked leaves to 250ml boiling water in a closed teapot. Steep for three minutes, and pour through a strainer.

CHAMOMILE Chamomile tea is best known for its soothing and calming properties. Plant your chamomile outdoors, in full sunlight and well-drained, fertile soil. Pinch off the blossoms as soon as they open, and get into the habit of checking for new blooms and harvesting them on a daily basis.

Dry the blossoms indoors, in a warm spot away from direct sunlight. Once dry, store them in a sealed glass jar in a cool, dark place. To prepare your cup of chamomile calm, pour 250ml boiling water over two tablespoons of dried blossoms, allow to steep for five minutes, and strain into a tea cup. Add some lemon and honey for a real treat!

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LAVENDER Lavender is a deeply relaxing herb and is also helpful in easing insomnia, headaches, and upset stomachs. It’s easier to grow lavender from a small plant (rather than from seed). Plant it in a pot or in the ground – as long as it gets direct sunlight. The flowers are used to make the tea, and can be picked and used right away or harvested and dried for later use.

To dry your lavender, cut long stems before the flowers fully open, tie the stems together and hang the bunches with flowers facing down in a cool dark place with good air circulation to prevent mould.

When the flowers feel crispy, dry and brittle, break them off and store them in a sealed container in a dark cupboard. When using fresh lavender to make your tea, place two or three flower heads into a teapot filled with 250ml boiling water, cover and let steep for three minutes before straining. If you prefer to use dried lavender, add a teaspoon of flowers into your teapot, steep for four minutes, and then strain and enjoy.

ECHINACEA Echinacea is one of the best-known herbal remedies. It has been used throughout history as an antimicrobial to help fight infections and relieve pain. Modern research has shown it to be effective in boosting the immune system and shortening or preventing colds.

Luckily, it’s not hard to grow! You can grow it from a plant or seeds. Although it can take anything from one to two years to flower and become large enough to harvest, it’s well worth the wait. Choose a moist, sunny spot and allow the plant some room to grow (it will self-seed and spread where you let it). The entire plant can be used to make tea. The flowers or leaves should be harvested right after the flowers begin to bloom, cut the stems where the first set of leaves is growing.

While the leaves, roots and flowers of your Echinacea plant can be dried to make your tea, adding half a cup of fresh Echinacea to 250ml of boiling water, straining and adding a teaspoon of raw honey is a favourite way to enjoy the healing elixir.

ADDING EXTRA INGREDIENTS TO YOUR TEA CAN MAKE IT EVEN MORE DELICIOUS – TRY A PIECE OF RAW GINGER ROOT, A SQUEEZE OF LEMON, SOME CINNAMON, A DROP OF VANILLA, A DASH OF CAYENNE PEPPER, DRIED ORANGE PEEL, FENNEL, STAR ANISE, CARDAMOM AND EVEN ROSE PETALS.

Get all your garden essentials from

INNOVATIVE GARDENING SOLUTIONS 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.

DISCOUNT VOUCHER

Start a herb tea garden by stocking up on Mint, Lavender, Echinacea and Chamomile. Simply present this original voucher at either branch of Starke Ayres (Rosebank or the West Coast) and we will give you a 10% discount on any of the tea herbs mentioned above. *THIS VOUCHER IS VALID FOR THE MONTH OF MAY 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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Colour

CODING

by Lara Potgieter

COLOURS ARE BRIGHTER WHEN THE MIND IS OPEN.

C

olour is an energy or vibrational tool that can be useful for selfawareness. We went on a journey to see how we can use colour to help us reach our full potential.

Colour is simply light of varying wavelengths, and each colour has its own particular energy. The energy relating to each of the seven spectrum colours (red, orange, yellow, green, blue, indigo and violet) resonates with the energy of each of the seven main chakras - or energy centres - of the body.

It is said that colour is absorbed not only by the eyes, but also by the skin, skull, and our magnetic energy field.

Every cell in the body needs light energy, and colour can affect us on physical, emotional and spiritual levels.

As babies we first experience colour in the womb, where we are enveloped in a nurturing and comforting pink.

As children, we associate with colour as part of our first learning processes.

These associations contribute to our consciousness, and as we get older we attach different feelings, memories and meanings to different colours.

When presented with a variety of colours, each choice we are drawn to can be seen as a mirror, reflecting our potential and strengths as well as that which could be subconsciously blocking or sabotaging us.

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Melissie Jolly founder of Colour Mirrors uses colour to help individuals discover more about their inner world. In a workshop called Big Magic one of the exercises is to get participants to choose the colour they’re most drawn to, and then to choose one that represents any area that may be blocking manifestation. The colours are displayed in beautiful glass bottles filled with coloured oil and water. I was instantly drawn to the pale turquoise and blue option. This particular bottle signifies the end of a period of difficulty, and had a lot of relevance to my life. The turquoise represents faith, and the blue - peace. Apparently while Melissie was creating this bottle she saw a baby whale being born so close to her she could reach out and touch it. As for the colours that make me feel stuck, I chose the deep and pale magenta bottle, which relates to the Fool in the tarot and alludes to the idea of having to re-start one’s journey again and again. The message – to forgive myself to move on from the Fool’s predicament - was most comforting.

The workshop serves to use colour as a tool for manifesting our highest selves and greatest lives. The ‘signature’ colour for 2017 is lime green and gold, which represents divine power as well as starting afresh after a long and difficult cycle (raise your hands if 2016 was challenging for you too).

We used colour choices, meditations and reflections to break through lingering limiting beliefs and create personal manifestos for abundance.

These are based on seven principles of Big Magic: 1. Our bodies are important.

2. Our words are very important.

3. Once we’ve survived it, it’s done.

4. Creativity is our natural state.

5. Intention is a force of nature.

6. Fulfillment is a by-product of intention.

7. Give the symbols new meanings.

Colour is definitely something I plan to pay more attention to. For more on colour therapy, Colour Mirrors and the Big Magic workshops, visit www. colourmirrors.com or follow the journey at @colourmirrors on Facebook, @ colourmirrorsSA on Twitter, and @colour_mirrors on Instagram.

DID YOU know?

There are four psychological primary colours – red, blue, yellow and green that relate respectively to the body, the mind, the emotions, and the balance between the three. There are 11 other basic colours, each of which can be attributed with unique psychological properties.

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BOOK REVIEWS

by Lara Potgieter

The Low-Carb Creed Oranjezicht City Farm Sally-Ann Creed| Creed Nutrition Dubbed ‘South Africa’s first Paleo nutritionist’ and best known for co-authoring local publishing phenomenon The Real Meal Revolution, Sally-Ann Creed has become a household name in Banting households across the country.

Motivated by ‘a simple desire to teach people to eat real food cooked from scratch’, she has become discouraged by the unscrupulous brands slapping a Banting label onto products that have little to do with the lifestyle she hopes to promote. In a bid to get back to basics, she’s ditched the now-faddish Banting label in favour of the more transparent ‘low-carb healthy fat lifestyle’. Her ninth book, The LowCarb Creed, offers clarification on everything from dietary deceptions to misunderstood macronutrients, shedding light on the controversial approach once and for all.

Leonie Joubert | Oranjezicht City Farm NPC The Oranjezicht City Farm has become somewhat of an institution in Cape Town, championing urban farming and showing residents the magic that can manifest when a bowling green is transformed into a bowl of greens. Enchanted by the non-profit project, awardwinning science journalist Leonie Joubert set out to document the story of its founders, farmers, neighbours and supporting government officials, proving just how powerful a single group of volunteers can be in affecting change throughout a community. While the history of the farm is inspiring in itself, Leonie’s inspirational comments will leave you itching to get your fingers into the ground.

How to Murder Your Life Cat Marnell | Penguin Random House Cat Marnell is a talented New York writer and socialite. She’s also spent years as a self-proclaimed pillhead, alcoholic, bulimic, insomniac, selfmutilator, fellatrix and all-round lonely weirdo. She may have experienced most of her life thus far either loaded up or strung out, but her retelling of the whole sordid affair is a gift of authenticity to those of us who are able to relate, at least in part, to the whirlwind. At times obnoxious, at times vulnerable, and always honest, Cat paints a vivid picture of the addiction and self-loathing that run the show behind the golden fa ade of the It Girl.

Indigenous Garden Plants of Southern Africa Glenice Ebedes | Struik Nature Living in a region that is home to over 24,000 plant species, provides every reason to celebrate our indigenous abundance. Local plants are beautiful, easy to grow and they’re also beneficial to the insects, animals and birds that feed on them. Fortunately, homeowners are placing more and more value on indigenous plants, creating succulent, forest, fynbos, grassland, bushveld and water-themed gardens across the country. An active member of the Guild of Landscape Designers, Glenice offers a selection of 145 garden-friendly trees, shrubs and bedding plants perfectly adapted for local conditions in this handy pocket-sized guide.

SHOP THE BOOKS O N L I N E O R AT SELECTED BOOK STO R E S 56 | www.wellnesswarehouse.com

The Yoga Kitchen Marlien Wright| Jacana A down-to-earth farm girl with a proactive passion for the healing potential of wholefoods, Marlien created The Yoga Kitchen book and brand to enable people to reclaim their power to heal themselves. The Yoga Kitchen food philosophy is based on the principles of food combining, and the dishes are formulated to improve health and immunity by creating an alkaline environment in the body. The book explores eating philosophy and principles, and features a collection of balanced, wholesome recipes, cooking tips and tools, an A to Z guide of the sources and roles of essential micro- and macronutrients, a 21-day reboot meal plan, and traditional food-preserving and cooking methods to help you transform your health. Readers who enjoy the title will no doubt also love Marlien’s popular Yoga Kitchen weekend retreats, which she runs at the five-star Hideaway Guesthouse in Swellendam.

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heal

FINDING HEALING DR . LILIAN CABIRON THE HEALING PROCESS

LIESL VILJOEN & KARIN L I E B E N B E R G - HEALTH COACH SA

HEINRICH LE ROUX BAL ANCE NATURAL HEALTH CLINIC

Every human being has the internal resources to create a beautiful life. Yet sometimes we lose contact with our inner voice, giving more attention to the external world and losing our balance in the process.

We develop an understanding of being content that becomes more a matter of searching for and attaining material things. This misunderstanding can create a vicious cycle in which we feel that the day something external changes we will feel better. We believe that when we get the job, buy the car, get the raise, meet our spouse or find the right cocktail of medications, for example, we will finally be happy.

Health Coach SA was created from our desire to contribute towards the global food and health revolution.

My focus is on two main areas: nutritional assessments with Live Blood Analysis, and back pain and posture treatments using the DORN Method. Live Blood Analysis assesses the condition of your body’s internal terrain, identifying hidden imbalances and deficiencies. Many common symptoms like headaches, low energy, sluggish digestion, inflammation, recurring infections and mood swings can be the cause of underlying issues.

If untreated, they can lead to a variety of chronic ailments, health problems and, eventually, degenerative conditions.

The whole process is interactive and informative, and allows clients a peak at their own health on a cellular level. After consultation, a tailor-made treatment plan is formulated consisting of dietary advice, and natural medicine and supplement recommendations. The goal is to correct the imbalances of the internal terrain, restoring the body’s innate ability to heal itself.

Our vision is to inspire people towards vibrant and fulfilling lives. We start by helping individuals, who effect this change in their families and communities.

Ultimately, we wish to create a ripple effect of wellbeing. We have each walked our own healing paths, which fuelled our passion for self-healing and strengthened our conviction that food is medicine!

We’ve learnt that by eating lovingly prepared, nutrient-dense foods, our bodies are able to heal themselves.

All these have their place, but when we believe contentment depends on external conditions, we hand our power over to things beyond our control. This is a tragedy, and the price we pay is to betray ourselves again and again, bringing confusion, pain, disease and suffering. With over 25 years in healing practice, I have acquired the knowledge and skills of many different paradigms.

This healing potential is inherit in each of us. We also believe in the bio-individuality of each person. No one diet fits all. One person’s food might be another person’s poison. Using integrative nutrition, we are able to guide you to see what foods work best for you. While nutrition is vital, there is more to wellbeing than yummy meals.

Your soul needs nourishment too.

Through tools like counselling, coaching, meditation, mindfulness interventions and Reiki, I hold the space for each client to reclaim his or her health, balance, wisdom and, ultimately, true sense of self. Essentially, I aim to help individuals reach a level of fulfillment in which self-love, acceptance and awareness are key. Each person has the potential to benefit from this holistic and transformational treatment - particularly those challenged by emotional distress, anxiety, depression, physical pain and ailments, bereavement and life crises, to name a few.

The key to inspiring lifelong wellbeing is balance in all areas of life. We’ve personally experienced our largest shifts when we’ve tended to and nurtured our careers, relationships, movement and spiritual practices too. We walked our journeys alone, but now know that having a caring and supportive mentor makes all the difference. With so much information out there, discovering what works can be confusing, frustrating and time-consuming.

The health coach-client relationship helps you achieve results far quicker and with greater ease.

Pretoria | Tel: 082 786 6188 Email: thehealingprocess.lc@gmail.com www.thehealingprocess.co.za

Cape Town Tel: 084 580 8444 / 082 564 1990 | info@healthcoachsa.com www.healthcoachsa.com

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The DORN Method is a holistic and simple self-help method for gentle and safe correction of misalignments in the spine, pelvis, sacrum and other joints.

Unique manual techniques, movements and exercises help joints and vertebrae gently align into their natural position without clicking, crunching or high impact techniques. Natural body movements facilitate gentle manipulation.

The Breuss Massage is a spinal massage that complements a DORN treatment. It stretches, energises and regenerates the spine, and dissolves physical, energetic and emotional blockages. The treatment may assist with self-healing back pain, neck pain, sciatica, headaches, migraines, scoliosis, constipation, IBS and stress.

Cape Town | Tel: 071 869 3715 E-mail:balance@naturalclinic.co.za www.naturalclinic.co.za

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

Get to know some of the wonderful healers, healing spaces and yoga studios in your area. From movement rehabilitation to health coaching we are delighted to share the benefits of natural healing and a healthy lifestyle.

THE SOUTH AFRICAN B O D Y TA L K A S S O C I AT I O N

ZELDA VISSER THE HEALTHY HABIT HUB

SANDI DEKKER MYUTOPIA

The South African BodyTalk Association is committed to growing awareness of BodyTalk within South Africa. We have practitioners in many parts of the country, and also offer distance sessions. BodyTalk has an inclusive philosophy and recognises that all healthcare has a place in healing.

My passion is in the role that fascia (the connective tissue in the body) plays in movement, flexibility, and the prevention and early rehabilitation of injury. In 2006, a water-skiing accident nearly cost me my legs.

This began my journey with fascia. As part of my rehabilitation, I became a certified Pilates Instructor. Pilates made me strong, but not flexible.

myUTOPIA is a restorative space designed to make wellbeing accessible to all members and guests. We have a range of yoga, barre and Pilates classes, a retail space, a caf offering and hairdressing and tanning facility. Yoga classes offer Ashtanga for an established and strenuous sequence, Bikram for those wanting to get their sweat on, Vinyasa for flow fans, and power for a fitness-focused Vinyasa practice. We also offer Pilates classes designed to improve physical strength, flexibility, posture, and to enhance mental focus. Our barre classes offer a complete body workout that fuses yoga and Pilates with ballet barre conditioning. Designed to tone the entire body, barre classes help you create longer, leaner muscles.

The BodyTalk protocol has a checking technique that determines which other disciplines might benefit the client. BodyTalk follows the body’s own wisdom - there are no assumptions that any ailment has the same root cause, and we allow the body to dictate where it wants to go and how it wants to heal itself.

We see miracles every day. A client who was paralysed on his right side is now able to move his whole body after one BodyTalk session.

Another who could not get out of bed because of the pain of osteo-arthritis is now running 5 km a day. A client who was in the depths of despair has called after a session to say that she has never felt better.

Healing is aimed at the whole person, addressing emotional, physical and environmental factors at play. Taking into account the profound influence the psychology of the body has on our health, rather than focusing on the symptom, it looks for underlying causes. What might seem like an obvious problem to you is not necessarily the one your body wants to address first.

BodyTalk respects the body’s needs and determines its own priorities for healing.

Nationwide Tel: 074 118 9184 myspace@sobinn.co.za www.bodytalksystem.co.za

After hours of reading about and practicing stretching, I worked with Bob Cooley in Boston. I learnt resistance stretching and did Rolfing Levels I and II, which grounded me in human anatomy in movement and fascia. I became fascinated by the body’s ability to heal itself. More courses on Fascial Manipulation Therapy and Fascial Fitness Instructing led me to the International Fascia Conference and then in 2014, the Fascia Summer School at the University of Ulm in Germany.

Most recently, I completed Myofascial Release (MFR) Levels I and II, according to the John Barnes Method®, with John Barnes in Florida. Yoga has been invaluable to my practice, I did an 80-hour Yin Yoga Teacher Training in Indonesia.

I have logged more than 1000 hours of hands-on fascia release therapy on people of all ages, and regularly work with professional sports people and young athletes. My practice is based at the Guru Cat Hot Yoga Studio, where I help people to help themselves to improve and restore movement.

Umhlanga Tel: 082 887 4050 E-mail: zelda@thehealthyhabithub.com www.healthyhabithub.com

We have shower facilities and hairstyling chairs for a quick blow-dry. We also have organic spray tan using Vita Liberata for a healthy natural glow. You can stay for a fresh juice, smoothie, breakfast or lunch and then browse our retail section, filled with yoga gear, resort wear, beautiful gifts and unique d cor pieces. myUtopia has special package offerings corresponding to each of the seven chakras.

Look out for bundles that include a yoga or Pilates mat, sweat towels, luxury amenities, and discounts on hairstyling. Our Crown package includes unlimited yoga, Pilates or barre classes, yoga and Pilates accessories, premium pamper products, a personal locker, laundry service for your workout gear, blowdry, spray tan and massage vouchers, free coffee and 20% off all myUTOPIA meals.

Cape Town Tel: 021 202 2271 Sandi@MyUtopia.co.za www.myutopia.co.za

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Changing thethe world one Changing world one breath at a time breath at a time Changing the world onelevels including Hot and yogayoga for all Hot non-heated and non-heated for 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

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Tel: 021 418 2884

Are you or have you even been addicted to anything: drugs (over the counter, prescriptions or illegal), alcohol, sex or even a certain behavior?

Are you an addict who has given up yet has relapsed before or simply lives in fear of relapsing?

Want to feel Strong, Healthy, In Control, Powerful and Worthy?

The Addiction Project is now available for the first time in South Africa.

The Addiction Project uses the science of how the brain recovers from addiction combined with the powerful tools of Hypnosis and NLP (Neurolinguistic programming).

Contact me on sophienortje@gmail.com or 062 105 3188 to arrange a FREE initial consultation to discuss in complete confidence how The Addiction Project can help you.

Sophie 062 105 3188 / sophienortje@gmail.com

(member of The Association of Professional Hypnosis and Psychotherapy UK, www.aphp.co.uk)

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HEALING WEEKEND

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

Angora Stud Farm | Bonnievale

12 - 14 May 2017

yoga | life coaching | body work | horse back riding | kiddies yoga | meditation walks | plant based meals www.angorastud.co.za | damielleoosthuizen1000@gmail.com

F O R F U R T H E R I N F O R M AT I O N A B O U T A DV E RT I S I N G O R L I ST I N G H E R E E M A I L W E L L M A G @ W E L L N E S S WA R E H O U S E . C O M O R C O N TA C T S U E D A L L : 0 8 4 7 0 7 4 4 7 7 www.wellnesswarehouse.com | 61

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Whether you are vegan, gluten free, prefer organic food or a full raw diet, we are here to support you on your wellness journey.

Our new range of staples are the perfect fit for every pantry and will help provide you with the nutritional boost your body needs.

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5 POWERFUL IMMUNE BOOSTERS

Resolve to go through winter flu-free and healthy without succumbing to any type of cold or ailment. Firstly, acknowledge your immune system as an intelligent force working endlessly to keep your body in optimum condition. Help it along by boosting it with preventative supplements that strengthen and safeguard you. Here are 5 of our favourites.

1. E C H I N A C E A

2. ZINC

This has to be one of the most popular botanical supplements to fend off colds and flu. Countless clinical trials have come away with sterling results. With the change of seasons, it’s a great idea to take a dose for a week or two to help strengthen your body. Echinacea is very supportive of healthy immune system functioning.

It has antiviral and antibacterial qualities. You can take it in drop form or as a capsule.

Taking zinc has a documented effect of reducing infections.

It’s also noted for reducing the severity and duration of colds if taken at the onset. The right levels of zinc are required for good immune function, vision, prostate health and skin condition. It is also needed in wound healing, learning and memory and for many hormone functions.

Because zinc is so often lacking in the body, taking a course of zinc is a recommended way of strengthening the body’s ability.

3 . V I TA M I N C

4. ASTRAGALUS

Pioneer doctor Linus Pauling recommended high doses of Vitamin C to ward off the common cold in 1970.

Research following this recommendation has proven to support his conviction and Vitamin C has undisputed fame. Besides preventing colds, it also appears to lessen the severity of symptoms, and reduce the number of secondary infections and complications of the common cold.

Astragalus root has been used in traditional Chinese medicine for centuries as a restorative tonic; it is identified as a sweet, warming herb with effects on many different organs. It is used in isolation or in combination with other herbs to help with aging, improved energy, and to boost immunity. Astragalus is also used as an adaptogen, to increase general resistance to stress and disease, and to assist the body in balancing any disturbances.

5. OLIVE LEAF Olive leaf was first used medicinally in Ancient Egypt where it was a symbol of heavenly power. Reported benefits from olive leaf include increased energy and balanced blood pressure, as well as cardiovascular and immune system support.

It is also used for conditions caused by virus, retrovirus, bacterium or protozoan making it helpful for influenza, the common cold, candida infections, meningitis, and chronic fatigue. People who live stressful lives or are susceptible to colds and viruses may benefit from long-term use of olive leaf as a preventive agent.

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Kids can be very fussy, and so should you...

Lucky children today have viridiKid 100% organic Omega-3 oil, viridiKid multivitamin & mineral, Children’s Synbiotic Powder & viridiKid Vitamin D Drops 100% pure, no nasties whatsoever, not even the taste!

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Food supplements should not be used as a substitute for a varied and balanced diet.