Wellness Magazine Autumn 2024

REST & RESET

With nourishing habits & restorative practices

Focus on immunity & longevity

Nurture your relationship with yourself, others & the earth

NOTE EDITOR’S

As we embrace the slower pace of autumn and gather closer to our loved ones, we welcome you to the next edition of your gentle companion in natural wellbeing.

This month, we celebrate the essence of family, the beauty of the changing seasons, and the importance of nurturing our bodies and souls through restorative practices and connection to the earth.

In a world that can often feel relentless, prioritising rest and restoration is paramount. As the days grow shorter and the nights longer, let us take this opportunity to reconnect with the rhythms of nature, allowing ourselves the gift of deep, nourishing sleep and moments of mindful tranquility to replenish our spirits.

Amidst the crisp air and falling leaves, we also turn our focus towards fortifying our immunity and fostering longevity. With insightful articles and expert advice, we delve into the holistic approaches to bolstering our body's natural defences, ensuring that we thrive throughout the season and beyond.

And what better way to complement this season of introspection and renewal than with nourishing comfort foods? We share recipes and tips that not only warm the body, but also nourish the soul, providing sustenance and solace throughout the cooler months.

As we embark on this journey of wellness together, let us embrace the beauty of autumn, cherish the bonds of family, and prioritise self-care in all its forms.

Here's to a season filled with rest, rejuvenation and radiant wellbeing!

CONTENTS

6 EDITOR’S CHOICE

From functional supplements to no-BS beauty, our editor shares her must-have products for the season.

8 LET’S GET SOCIAL

We share some of your Wellness moments, and reward our latest favourite.

10 FROM OUR CEO

Stuart Sinclair shares what’s sprouting at Wellness this quarter.

12 MY JOURNEY TO WELLNESS

Cover model Megan Pietersen shares how she lives life well.

14 WELLNESS TRENDS WE’RE WATCHING

From clean and clinical beauty to snackification, we explore the latest and greatest in health and wellbeing.

44 WIN WITH WELLNESS

We’ve got a great lineup of giveaways in this edition! This functional supplements, clean collagen, innovative cooking ingredients and more.

92 STORE DIRECTORY

Find your nearest Wellness Warehouse and enjoy living life well with us

94 ON OUR BOOKSHELF

Embark on a therapeutic journey, explore Cape Town’s hiking trails, stress less and more with our current favourite reads.

Food

18 ASPARAGUS & MELON WITH AVOCADO

A fresh and healthy light dish made with love

20 MYLK TART PANCAKES

A traditional family favourite, with a wellness twist

22 PLANT-BASED BAKING 101

We explore the fundamentals of getting started.

26 SLEEPY GIRL MOCKTAIL

The sleep-supporting drink currently taking the wellness scene by storm

28 FOOD FOR THOUGHT

Our expert shares the power of nutritional psychiatry.

32 MEAL PREP FOR BRAIN SUPPORT Meal prep for mental sharpness

36 IS CAFFEINE-FREE THE NEW SOBER?

Why people all over the world are cutting down…

Health

46 THE NATURAL MOOD BOOSTER YOU’VE NEVER HEARD ABOUT

Learn all about the history, research and benefits of skullcap

48 ASHWAGANDHA FOR MENTAL HEALTH

Our expert shares his take on this powerful adaptogen.

54 A DEEPER DIVE INTO THE WONDER DOWN UNDER

Understanding the pelvic floor

56 GROWING IMMUNITY

We explore the connection between immunity, the microbiome and the earth.

Movement

58 THE RISE OF MOBILITY TRAINING

As a crucial pillar in your fitness regimen

Beauty

60 GIRLS NIGHT IN PAMPERS

Find your favourite at-home beauty rituals

64 BEAUTEAFUL SKIN

A cup of te makes everything better – even your skin!

Green Living

68 EMBRACING A ZERO-WASTE LIFESTYLE

The small steps that can go a long way towards supporting our collective waste reduction

70 GROW & EAT ORGANIC

For your vagus nerve

Wisdom

74 HOBBIES FOR HEALTH

Your leisure pursuits are more important than you think.

76 UNMASKING IMPOSTER SYNDROME

Overcoming self-doubt and embracing authenticity

78 HAPPINESS LIES IN SERVING A HIGHER PURPOSE

Ready to devote your life to serving something larger and more significant than yourself?

82 DIGITAL DECLUTTER

Organise your online life for less stress and more productivity

84 THE STEP BEFORE SELF-HELP

Understanding the elements of body, mind, soul and spirit

86 LISTEN LIKE A LEADER

Why attentive and receptive listening is crucial for personal growth, well-being and positive outcomes

88 A HOMECOMING FOR AWAKENING WOMEN

The rise of the Red Retreat

Community & Sustainability

90 NURTURING COMMUNITIES

How Authentic Family is working to foster healthy individuals, families and communities

96 TURNING TRASH INTO TREASURE

With Captain Fanplastic

64

84

EDITOR’S CHOICE

THERE’S A FUNCTIONAL SOLUTION FOR THAT!

I’m thrilled that the Wellness supplements range is growing, with an exciting new collection of expertly formulated functional solutions, each boasting an impressive line-up of hero and supporting ingredients.

The Sleep Complex is powered by myo-inositol – which helps to regulate blood sugar levels (insomnia is often a result of raised blood sugar levels) – plus taurine, which has been shown to enhance the activity of GABA, the inhibitory neurotransmitter known to promote relaxation.

Add to this a powerful supporting line-up of magnesium glycinate, zinc and vitamin B6, and it’s little wonder how sleepy I am after taking it a few hours before bed.

An additional source of support during times of stress is the Adaptogen Complex , with ashwagandha and rhodiola to reduce cortisol and encourage a healthy stress response, rhodiola to support a healthy balance of serotonin, norepinephrine and dopamine activity, schisandra to stimulate my body's resistance to physical, environmental and emotional stressors, and reishi for its supportive role in regulating serotonin and dopamine.

As someone who has struggled with pain and inflammation for years, the Joint Complex is also super helpful, with its C3 Reduct – a patented curcumin extract that delivers the most bio-active form of curcumin for antioxidant and anti-inflammatory support. The addition of collagen, boswellia, vitamin C, magnesium and vitamin D all go a long way towards strengthening and protecting my foundations, too.

The Brain Food Complex keeps me sharp with acetyll-carnitine for improved energy supply and blood flow to the brain, phosphatidyl serine to cover and protect the cells of my brain, NAC to support learning, memory and enhanced energy, ginkgo biloba for increased blood flow and oxygen supply to the brain, and resveratrol to help protect against neurodegeneration.

When I need to restore from the inside out after a busy or over-indulgent period, I call on the Detox Complex , with its milk thistle to protect and support my liver and the elimination of waste; ancient medicinal kudzu to enhance my antioxidant defences, artichoke to promote digestion and detoxification, liver-protective green tea and taurine, and liversupporting NAC.

And then, of course, I saved the best for last – the Beauty Complex boasts hydrolysed collagen type 1 to assist with my own collagen production, skin elasticity and hair and nail strength, hyaluronic acid to hydrate and promote a youthful glow, resveratrol, CoQ10, astaxanthin, vitamin C, vitamin E and vitamin A for antioxidant support, vitamin D for hydration, zinc for cellular repair, and B vitamins to maintain my skin barrier.

COLLAGEN CO

Just when I thought I’d found all my favourite collagen products, I discovered Noa & Co’s vegan-friendly lineup. Having tried their Collagen Creamer, Replenishing Protein and Advanced Collagen Booster , I'm genuinely impressed with the results. Incorporating these products into my daily routine has noticeably improved the overall health and appearance of my skin and hair. The Collagen Creamer adds a delicious and creamy boost to my morning coffee, while the Replenishing Protein is perfect for post-workout recovery or as a midday pick-me-up. As for the Advanced Collagen Booster, it's become an essential part of my skincare regimen. I appreciate that all Noa & Co’s products are made from high-quality, sustainably-sourced ingredients, and free from dairy, gluten, sugar, GMO and artificial ingredients.

WORTH ITS SALT

As someone who's always looking for high-quality ingredients to enhance my culinary creations, Celtic Salt has become a staple in my kitchen. Its coarse texture and subtle briny flavour elevate every dish I sprinkle it on, whether it's a simple salad or a complex meal. What sets this 100% natural salt apart is the fact that it’s unrefined, mineral-rich whole salt from the Brittany Coast of France, harvested using a 2000-year-old Celtic method critical to preserving its life-giving nutritional profile. Its rich mineral content includes essential nutrients like magnesium and potassium, which not only enhance taste, but also offer potential health benefits. In addition to adding it to your favourite foods, you can also add it to water for a natural electrolyte drink.

GRAVIOLA’S GRAVITAS

Graviola is a small tree native to tropical regions that produces an edible fruit containing healing ingredients that have been used for centuries in herbal medicine. While traditionally used to treat a wide range of ailments, it is particularly beloved as a natural antibiotic and antiparasitic to support immune function and combat colds and flu. Dr. Boxall’s commitment to quality and purity is something I can really get behind, and I feel confident adding their multi-tasking Graviola to my daily wellbeing regime.

SKINNY LOVE

While losing weight is not part of my current wellness journey, I am still enjoying the Skinny Green Tea, Coffee and Capsules for a host of other reasons. Not only do these natural weight management products help those who want to burn unwanted fat to do so, but they also provide a boost of energy that I can certainly do with. I also love that they’re rich in antioxidants and the host of other health benefits of green tea that have been used for a number of ailments for centuries.

ZERO BS BEAUTY

I love trying innovative natural skincare ingredients, and was pleasantly surprised by the naturally nourishing properties of tallow harnessed in the Zero BS range of tallow skin food products. Not only do these products deliver on their promise of hydrating and rejuvenating the skin to leave it super supple and soft, but they do so without any unnecessary additives or fillers. The brand is refreshingly transparent in their ingredients and commitment to using only natural, high-quality components. I’m currently loving their Face Butter, Body Butter, Lip Butter, Healing Balm, Soap and Hair Food , in particular.

LET’S GET SOCIAL!

Share your Wellness moments and WIN

@herlife.style

CONGRATULATIONS @CASSICASS_TM

We hope you enjoy using your R500 shopping voucher to stock up on more of your favourite Wellness goodies!

@christyann.fit

@isaacsneve

Share your Wellness moments with us on social media and stand a chance to WIN a R500 voucher to spend at any Wellness Warehouse! Remember to tag us in your posts:

@WellnessWarehouse on Facebook and Instagram, and @Wellnews on Twitter.

Crisp air filled with the earthy aroma of fallen leaves; landscapes of golden yellow, burnt orange and fiery reds; cosying up and slowing down… Whatever your autumn delights, join us in making the most of the changing season this year.

REST & RESET

In April, we give ourselves the necessary time and space to recuperate from the demands of daily life by focusing not only on quality sleep, but also on reconnecting to the earth, adding restorative practices to our daily routines, and engaging in creative leisure pursuits.

STRENGTHEN & PROTECT

May is our time to support immunity and strengthen our natural defences through nutrition, rest, movement, stress management and quality supplementation.

ENJOY & EXTEND

June sees us making conscious choices that not only support longevity, but also enhance our experience of the present. From dietary interventions to social connections, we look at transforming lifespan into healthspan.

A message

FROM OUR CEO

As the season changes, bringing with it the crisp air and golden hues of autumn, we find ourselves in a state of reflection and slowing down, ready to appreciate the natural beauty of change.

At Wellness Warehouse, these shifts ring true as we reflect on the fundamental truth of autumn as proof that change can be beautiful. Our theme for this edition - Rest and Restore - is a strong metaphor for the path of change and regeneration for the Wellness team this quarter.

Our journey has been marked by the significant transition to a new operating platform, a process more than a year in the making. This change, though it presented its challenges, unveiled a wealth of opportunities for growth and innovation, mirroring autumn's natural cycle. Just as trees release their leaves in a graceful act of surrender, preparing for a time of rest and rejuvenation, so too do we let go of old practices. This has paved the way for new, efficient, and more responsive methods of engaging with you, our cherished community.

This shift goes beyond simple operational improvements; it demonstrates our constant commitment to improving your wellness journey. It has inspired us to reflect on our solutions, allowing us to better match them to your requirements and ensure that every engagement with Wellness Warehouse is supportive, enriching, and personalised to improve your well-being.

Navigating this transformation has arguably been one of the most difficult challenges that I have faced, both personally and in my role within the business. With the benefit of hindsight and a change in perspective, it has proven itself to be an incredibly positive experience, demonstrating our team's resilience and the unwavering support of our community. I am not only incredibly grateful, but also proud of what our team has achieved. It has emphasised the need for accepting change with open arms and hearts, acknowledging the limitless possibilities that regeneration and creativity provide.

As we look ahead, we are filled with hope. This path has strengthened not just our operations, but also our relationship with you. Our recent experiences highlight the beauty of change, illustrating that, through these shifts, we can become stronger, resilient, more integrated, and more suited to address your health and wellness requirements.

We welcome you to join us in celebrating the beauty of change during this time of rest and renewal. We urge you to visit our stores, speak to our trained Wellness Consultants, and learn how we are developing to better support your journey to health and happiness.

We are deeply appreciative of your companionship on this journey of transition. Your trust, support, and active participation motivate us to pursue continuous development and innovation. Let us celebrate the transitions that the autumn season brings - both within ourselves and within Wellness Warehouse - as we develop and thrive in alignment with the cycles of life.

Yours in wellness,

Stuart Sinclair

CONTRIBUTORS

Publisher: Dr. Sean Gomes

Editor: Lara Potgieter lara@wellnesswarehouse.com

Designer: Mirna Hutchinson design1@wellnesswarehouse.com

Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com

Print & Production Consultant: Zimasa Malunga 065 900 0145

Wellness Support Office

The Harrington, 3rd Floor 50 Harrington Street, District Six Cape Town

Please note that we are not licensed to diagnose illness or prescribe medication, and the advice shared here does not replace that of a healthcare provider. While we intend to provide the best possible product-related and lifestyle information and support, the responsibility for your healthcare choices remains your own.

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 doubts as to the efficacy of any claims made.

Wellness Warehouse is a proud member of the Health Products Association (HPA), a trade association that protects and promotes the health products industry.

CTP printers CAPE TOWN

Abigail Baker Copywriter, Social Media Manager & Wellness Enthusiast

Helene Herholdt Integrative & Functional Nutritionist

Kayla Oosthuizen Copywriter & Content Creator

Letlhokwa George Mpedi Author, Vice-Chancellor, Principal and Professor of Labour and Social Security Law at the University of Johannesburg

Melissa Duffy Life, Career & Executive Coach

Dr Alistair Mokoena Author and Google’s Country Director in South Africa

Gilda Galvad Organic Food & Sustainability Advocate at Sought After Seedlings

Enzo Sinisi Founder at TherapyRoute

Tayla de Bruyn Content & Account Assistant

Kiara Barnard Health Coach

Mpho Masenya Writer, Communicator & Advocate for Basic Nutrition Education & Awareness

Xoliswa Ndoyiya Chef & Author

Jacqui Burnett Author, Speaker & Integral Coach

Kirsty Nel Women’s Health Physiotherapist

Dr Benny Antony Co-founder & Joint Managing Director of Arjuna Natural Private Limited

We catch up with cover model Megan Pietersen on how she lives life well…

What are your daily wellness nonnegotiables?

My daily wellness non-negotiables are simple and easy to maintain, which I believe is crucial. If something isn't sustainable long-term, it shouldn't be part of your routine. Wellness should be stress-free and enjoyable to form a daily habit. For me, a holistic wellness routine should ultimately bring happiness and not feel like punishment. I adhere to the philosophy that "it's not a dream body if it's a nightmare to maintain."

I prioritise movement to start the day, whether it's Pilates, a walk, or a gym class. Exercise has always been a cornerstone of my wellness routine, making me feel happier and more grounded. On weekends, I enjoy walks with my family and engaging in activities with my kids, which is a workout in itself.

On the dietary front, I ensure I prioritise protein in all my meals and snacks, especially as I age to prevent muscle loss. I opt for whole foods with plenty of plants and incorporate our collagen creamer into my routine - whether in coffee, smoothies, or tea - to get the perfect dose of collagen, MCTs, and prebiotics. I find this particularly beneficial before morning workouts or as an afternoon pick-me-up for balancing blood sugar levels.

Before bed, I take magnesium glycinate religiously (I love the Metagenics brand from Wellness Warehouse).

What inspired you to start Noa & Co?

Being married to a professional athlete and having a passion for health and wellness, I found my husband's career and my interests to be a perfect match for getting creative. Throughout our relationship, he was always willing to try my wellness concoctions, no matter how strange or bitter, if I promised certain benefits. I incorporated superfoods like maca powder, lucuma, and bee pollen into his diet, even sourcing ingredients from around the world during our time in Japan and France. His demanding career required discipline, fast recovery, and low body fat, so I took his diet seriously and devised a functional nutrition regimen with the help of industry professionals. Given his need to perform at his peak and manage injuries, I introduced collagen and a more plant-based, dairyfree approach to aid his recovery. The success of this approach led to the inception of Noa & Co. My vision was to create safe, effective supplements suitable for athletes, pregnant mothers, children, and everyone in between.

Where does the name come from? Having spent three transformative years in Japan, where I delved into Eastern wellness practices, nutrition, and self-care, I was inspired by their advanced wellness culture. Incorporating my experiences in Japan into the brand was essential as it marked the genesis of my wellness journey. The name ‘Noa’ stems from the word meaning ‘my love’ in Japanese Kanji, symbolising the care and integrity behind our products, and ‘& Co’ represents my family - my husband, two daughters, and myself.

Why did you choose collagen as a hero ingredient?

Upon moving to Japan in 2013, I was struck by how readily available collagen was and its integral role in daily wellness routines, particularly for those over 30. Collagen, renowned for its benefits in gut and skin health, intrigued me as a Westerner. I wanted to create a collagen supplement suitable for Western diets, devoid of fillers and easy to absorb. Thus, our collagen creamer was born. Recent clinical trials have underscored the efficacy of hydrolysed collagen peptides in improving skin texture, hydration, and elasticity, further validating its inclusion as a hero ingredient.

What made you branch into breastfeeding support products?

Starting Noa & Co. during my second pregnancy, I unexpectedly faced milk supply issues. Disappointed by the lack of healthy and safe options available for lactating mothers, I embarked on formulating Breastfeeding Support. Collaborating with experts, we meticulously crafted a natural product containing galactagogues to maintain and promote milk supply alongside a hydration solution. Breastfeeding Support stands as a testament to our commitment to safe, effective, and affordable wellness solutions for mothers and babies.

Could you tell us a bit about how you…

Eat well : I prioritise fresh, whole foods, incorporating plenty of plants into my diet. While I indulge in treats like chocolate, the majority of my diet consists of real, whole foods, supplemented by Noa & Co. products.

Move well : I do Pilates and HIIT and strength classes to stay fit and strong.

Love well : Family time is sacred to me, especially on Sundays, when we prioritise intentional one-on-one time.

Live well : Prioritising sleep, nutrition, exercise, and nurturing relationships forms the foundation of a fulfilling life for me.

Do you have any wellness rituals or routines you practise as a family?

My husband and I enjoy walks together to connect, while smoothies and Noa & Co. proteins are family favourites. We unwind in the evenings with chamomile tea, dark chocolate, and magnesium, prioritising quality sleep.

Could you share a bit about your wellness journey up until this point?

Growing up, I was active and healthconscious, participating in competitive dance and sports. Despite challenges during pregnancies, I've remained committed to my wellness journey, prioritising postpartum recovery through Pilates and pelvic floor rehab. I advocate for a mindful approach to postpartum health, emphasising self-compassion over pressure to ‘bounce back.’

Where can our readers find and stay in touch with you?

You can find me on social media @meganwpietersen, and you're welcome to join our community at @noa_andco for wellness tips, recipes, and engaging discussions. Our community is a source of inspiration, and we love sharing ideas and supporting one another on our wellness journeys.

WELLNESS TRENDS

SNACKIFICATION: PORTABLE POWER FOR YOUR BUSY LIFESTYLE

Fuelled by the many on-the-go demands of modern life, snackification emphasises smaller, healthier snack options that can be enjoyed throughout the day to provide quick bursts of energy and satisfaction. Snacks are no longer viewed as just indulgent treats, but as opportunities to nourish the body with nutrientdense ingredients. Snackification has spurred innovation in the food industry, leading to the development of a wide range of convenient, portion-controlled and functional snacks tailored to various dietary preferences and lifestyle needs.

SUPPLEMENTS 2.0: BETTER BIOAVAILABILITY & HIGHER CONCENTRATIONS FOR TARGETED USE

In response to growing demands for efficacy amongst increasingly savvy consumers, supplement brands are focusing more on formulations with enhanced bioavailability and higher concentrations that are also tailored for targeted use. Recognising the pivotal role that bioavailability plays in optimising nutrient absorption and utilisation within the body, leading brands are prioritising innovative delivery systems and ingredient combinations that ensure that your body can actually use the support you’re giving it. Add to this higher concentrations of key nutrients, and the recipe for more potent and effective supplementation that meets the diverse needs of specific health benefits is being continually perfected.

ALPHA GPC: MIND MEETS MUSCLE

Alpha GPC (L-alpha glycerylphosphorylcholine) is a compound known for its potential cognitive and physical performance benefits, particularly in enhancing the neurological link between the brain and muscles, which is crucial for optimal coordination, strength, and control during physical activity. Alpha GPC is believed to support this connection by increasing levels of the neurotransmitter acetylcholine in the brain, which plays a key role in muscle contraction and cognitive function. By enhancing acetylcholine levels, Alpha GPC may promote better focus, concentration, and neuromuscular coordination, allowing you to achieve greater precision and efficiency during exercise or athletic pursuits.

SIP ON SERENITY: THE RISE OF ADAPTOGENIC DRINKS

By now, you’ve likely heard of adaptogens – the natural herbs and botanicals known for their ability to help the body adapt to stressors, both physical and mental. Adaptogens work by modulating the body's stress response, helping to reduce cortisol levels and promote a sense of balance and resilience. But did you know that you can know enjoy them in a range of tasty and refreshing drinks? Adaptogenic drinks feature ingredients like ashwagandha, rhodiola, holy basil and ginseng, each with its unique blend of bioactive compounds that offer various health benefits. From reducing fatigue and enhancing energy levels to supporting immune function and improving cognitive performance, these sophisticated sips provide a convenient and enjoyable way to incorporate the beneficial herbs into your daily diet.

THE ROOT OF THE CAUSE: SCALP CARE AS THE NEW HAIR CARE

Scalp care has emerged as the new frontier in hair care, reflecting a growing understanding of the crucial role that scalp health plays in achieving optimal hair condition. Recognising that a healthy scalp is the foundation for strong, vibrant hair, brands and consumers are shifting their focus towards nourishing and maintaining this often overlooked aspect of hair care. Scalp-focused products, ranging from clarifying shampoos to exfoliating scalp treatments and soothing serums, are gaining traction as people seek solutions to common scalp issues such as dryness, itchiness, and dandruff. By addressing scalp health, these products not only help to alleviate discomfort and improve the overall condition of the scalp, but also to support hair growth and vitality from the roots up.

MANGO FOR MITOCHONDRIA:

ZYNAMITE AS THE LATEST ENERGY BOOSTER

Zynamite, also known as mango leaf extract, has garnered attention for its potential to boost energy and enhance mental performance. Derived from the leaves of the mango tree, this natural extract contains bioactive compounds such as mangiferin and polyphenols, which have been studied for their energising effects. Zynamite is believed to work by supporting mitochondrial function, which helps the body produce energy more efficiently at a cellular level. It may also increase blood flow to the brain, leading to improved cognitive function, focus and alertness. It has gained popularity as a natural alternative to caffeine for enhancing energy without the jitters or crash. Whether in supplement form or incorporated into energy drinks and pre-workout formulas, zynamite offers a promising option for those seeking a natural boost in energy and mental performance.

CLEAN, CONSCIOUS AND CLINICAL: THE VERY BEST OF BEAUTY

We no longer need to choose between safe and effective personal care. Clean beauty features formulations that prioritise non-toxic ingredients, while clinical beauty draws on scientific research and advanced technology to develop products with proven efficacy and visible results. Finally, the we have the best of both worlds available to us: clean ingredients backed by clinical research. These products harness the power of botanicals, antioxidants, and other natural compounds while incorporating innovative delivery systems and potent actives to address specific skin concerns. So you can rest assured that what you’re putting on your body is not only gentle and sustainable, but also delivers tangible results.

SCAN THE QR CODE TO SHOP THE TRENDS

Wellness Functional Supplements

Functional solutions

Exclusive formulations

Best-in-class hero & supporting ingredients

Sleep Complex

• Myo-inositol to help regulate blood sugar levels and thus prevent a common cause of insomnia

• Taurine, which has been shown to enhance the activity of GABA, the inhibitory neurotransmitter known to promote relaxation

• Supported by magnesium glycinate, zinc and vitamin B6

Adaptogen Complex

• Ashwagandha to reduce cortisol and encourage a healthy stress response

• Rhodiola to support a healthy balance of serotonin, norepinephrine and dopamine activity

• Schisandra to stimulate the body's resistance to physical, environmental and emotional stressors

• Reishi for its supportive role in regulating serotonin and dopamine

Beauty Complex

• Hydrolysed collagen type 1 to assist the body’s own collagen production, skin elasticity and hair and nail strength

• Hyaluronic acid to hydrate and promote a youthful glow

• Resveratrol, CoQ10, astaxanthin, vitamin C, vitamin E and vitamin A for antioxidant support

• Vitamin D for hydration

• Zinc for cellular repair

• B vitamins to maintain the skin barrier

Detox Complex

• Milk thistle to protect and support the liver and the elimination of waste

• Ancient medicinal kudzu to enhance the body’s antioxidant defences

• Artichoke to promote digestion and detoxification

• Liver-protective green tea and taurine

• Liver-supporting NAC

Brain Food Complex

• Acetyl-l-carnitine for improved energy supply and blood flow to the brain

• Phosphatidyl serine to cover and protect the cells of the brain

• NAC to support learning, memory and enhanced energy

• Ginkgo biloba for increased blood flow and oxygen supply to the brain

• Resveratrol to help protect against neurodegeneration

Joint Complex

• C3 Reduct – a patented curcumin extract that delivers the most bio-active form of curcumin for antioxidant and anti-inflammatory support

• Supported by collagen, boswellia, vitamin C, magnesium and vitamin D

SHOP THE PRODUCTS IN STORE, OR SCAN THE QR CODE TO PURCHASE THEM ONLINE

FOLLOW US FOR

ASPARAGUS & MELON WITH AVOCADO

Serves 3 - 4

INGREDIENTS

500 g asparagus, washed and any tough ends removed 120 g baby spinach leaves

1 medium-sized ripe avocado, halved then sliced thinly lengthwise ½ melon of choice, cut into 2 cm chunks or scooped into balls

3 radishes, thinly sliced Citrus dressing*

3 TBSP crumbled feta (goat’s cheese) Microgreens, to garnish (optional)

1 tsp black pepper

½ tsp salt

METHOD

Blanche the asparagus by plunging it into boiling water for 3 - 4 minutes, then cooling in cold water for 2 minutes. Arrange the spinach on a serving platter or plate, then decoratively arrange the asparagus, avocado, melon and radish. Drizzle the citrus dressing over salad. Top with the crumbled feta and microgreens, if using, season with salt and pepper, and serve.

*Citrus Dressing

Makes ¼ cup

INGREDIENTS

2 TBSP lemon juice

2 TBSP orange juice

1 TBSP olive oil

1 TBSP wine vinegar

METHOD

Blend or whisk all ingredients together with salt and pepper to season until emulsified and thick

Excerpted from Made With Love by Xoliswa Ndoyiya, published by Bookstorm and available at leading book stores and online.

HOLOGRAPHIC SOUND HEALING CERTIFICATION

TRAINING

UNLOCK THE POWER WITHIN!

Are you ready to take a Quantum Leap in your spiritual journey?

Discover the secrets of healing the body with sound and state-of-the-art body rejuvenation.

Join Dr. Paul Hubbert, from the Institute for Holographic Sound in USA, to learn and experience teachings from the angelic realms with our transformative certification training workshop in Cape Town.

MYLK TART PANCAKES

Makes: 5 pancakes

INGREDIENTS

FOR THE PANCAKES:

50 g Mylk Tart Porridge Premix

1 TBSP nut butter

1 egg (can substitute with a plant-based alternative)

40 ml milk

1 tsp baking powder

1 tsp vanilla essence

FOR THE CREAM CHEESE FILLING:

1 TBSP cream cheese

Cinnamon

Vanilla essence

1 pinch salt

Stevia

METHOD

FOR THE PANCAKES:

1. Mix the wet ingredients in a bowl

2. Add the premix and mix with a fork

3. Spoon the pancake mix into a greased pan

4. Add the white chocolate chips onto the pancakes in the pan

5. Flip when brown

6. Serve with icing, bananas and crushed nuts.

FOR THE ICING:

1. Spoon 1 TBSP cream cheese and 1 TBSP nut butter into a bowl

2. Add some stevia, cinnamon and a crack of salt and mix

3. Smear between the pancakes and enjoy!

Macro Mixes brings you baking premixes, breakfasts, and snacks for healthy eating that’s as easy as it is delicious and nutritious!

Plant-based Baking 101

By Abigail Baker

As the weather starts to cool, I - like many others - find myself delving into cosy crafts and hoping to become somewhat of a Julia Child, Martha Stewart, and Mary Berry home chef.

As part of my wellness journey, I have started experimenting with different plant-based swaps for my favourite baking recipes, making sure that each dish is as beneficial as possible to me, my loved ones, and the planet.

This can, at times, be quite trying, as baking - as the saying goes - is a science. I know that I am not alone in this plight, and have found many alternatives that have allowed me to continue to stay true to my heritage (and surname!), and actually become a baker while remaining conscious of my wellbeing.

Here are a few of my most helpful learnings so far…

Butter

A common ingredient in recipes for cakes, cookies and tarts, butter gives richness, tenderness, and structure to your baked goods. More often than not, oil can be substituted for butter. Coconut oil is often used, as it is odourless and tasteless, as well as structurally transformative (it can harden and melt into a liquid, just like butter). There are also a number of vegan butters on the market to try, if you prefer.

Chocolate

Although vanilla, lemon and fruity bakes are delicious, sometimes chocolate is all I can think about. If you are baking brownies, chocolate chip cookies or the like, consider swapping milk chocolate for dark chocolate. Good quality dark chocolate is often vegan, however the responsibility lies with the consumer to check that non-vegan ingredients have been used by reading the label. There are also some delicious vegan chocolates, such as Honest’s 54% Dark Chocolate Mylk bar - yum!

Eggs

Often the most difficult ingredient to replace, eggs perform many roles in your bakes. They can provide structure, thicken mixtures, moisten sponges, and act as a glue or glaze. Therefore, there are a couple of different replacement ingredients you can use - including chia seeds, flaxseeds, aquafaba (the liquid from a can of chickpeas), silken tofu, banana, and applesauce. Depending on the recipe, you will likely lean closer to one of these options over the others, doing some maths to make sure that you have the right ratio. Egg replacer is helpful in that it cuts out this admin. A pack, like the Orgran Egg Replacer, is a great cholesterol-free alternative to eggs, and is equivalent to 66 eggs.

Milk

There are shelves full of mylk alternatives for bakers to choose from, including almond, macadamia, soy, coconut, hemp, and my favourite - oat. However, soy milk is the most commonly used milk for baking, as it is high in protein, reacts similarly to traditional milk, has a neutral flavour, and can easily be used to make dairyfree buttermilk (with the addition of one tablespoon of an acid like lemon juice).

Heavy Whipping Cream

Although mylk can be used and thickened to replace heavy whipping cream, the best alternative to provide rich frothiness is unsweetened coconut and cashew cream or silken tofu.

CASHEW COOKIE DOUGH BARS

By Running on Real Food

INGREDIENTS

FOR THE COOKIE DOUGH BASE

2 1/2 cups (350 g) raw cashews

3/4 cup (225 g) tightly packed, soft pitted dates

1/2 tsp sea salt

1 tsp pure vanilla extract

FOR THE CHOCOLATE GANACHE

1/2 cup (110 g) coconut oil, melted

3/4 cup (67 g) cocoa powder

1/4 cup (80 g) pure maple syrup

METHOD

1. Add all the cookie dough ingredients to a food processor and mix until a thick, sticky dough forms.

2. Add baking paper to a square 7 - 8 inch baking sheet and firmly press the dough into the pan, then set aside.

3. Whisk together the melted coconut oil, maple syrup and cocoa powder until well combined and smooth.

4. Pour the mixture over the dough base and place the entire pan in the freezer for 2 hours.

5. Pull on the edges of the baking paper to lift the bars out of the pan and slice them into 16 squares with a sharp knife.

6. *Run the knife under hot water for 30 seconds to slice the bars easily.

7. Enjoy!

Meet the Supplier The Harvest Table

How it Started

When faced with the sour taste of a Hodgkin’s Lymphoma diagnosis at just 20 years old, Cath Clark refused to let life's lemons define her. Instead, she turned them into life-giving bone broth and collagen-rich goodness.

Driven by personal experience and a desire for transformation, Cath’s passion and personal story led her to revolutionise not only her well-being, but that of others too. Armed with ancient wisdom and a deep-rooted belief in the power of good nutrition, she founded The Harvest Table.

A Family Affair

The Harvest Table is more than just a storefront or a brand; it is a family-run business committed to addressing South Africa's low employment rate. By supporting over 50 local families,

they are passionate about making a difference in their community. They adhere strictly to a ‘people over machines’ policy, prioritising human labour over automated systems and mass production methods.

High Quality, High Convenience

“At The Harvest Table, we pride ourselves on producing premium quality products that contain no added fillers, flavourants, preservatives or additives,” says Cath. This dedication to quality and transparency is further exemplified by their environmentally conscious glass packaging. To maintain their high standards, they have invested in a custom-made facility that has earned accreditation from the Global Food Safety Initiative.

“At The Harvest Table, we strive to be your one-stop health shop for a diverse range of products all designed to make good health, convenient and accessible to all,” she goes on to explain.

"Our unwavering commitment lies in offering exceptional, consciously crafted products - rich in quality and free from GMOs. We wholeheartedly embrace sustainability by repurposing packaging to nurture our precious planet. Above all, our community holds the key to our success, and we vow to prioritise people over machines, fostering genuine connections within our business." – The Harvest Table Founder Cath Clark

Revolutionising the Industry with Innovative Products

The team at The Harvest Table has dedicated their efforts to revolutionising the way people prioritise their health by providing convenient solutions. In May of last year (2023), they proudly launched their latest innovation, CollaPro™ Collagen Capsules. Unlike other collagen capsules on the market that offer minimal doses of collagen (requiring you to take a significant amount of capsules to meet your daily requirement), CollaPro™ offers the same benefits as their collagen powders in just five capsules per day. This product is not only ideal for those with busy lifestyles, but it also contains three different types of collagen in their optimal ratios, conveniently combined into a single product. CollaPro™ collagen capsules have been meticulously formulated to ensure optimal absorption, making it effortless to incorporate into your routine.

Multi Collagen Granules

The Harvest Table's groundbreaking product, the Multi Collagen Granules, has transformed the collagen industry. This innovative offering combines type I, II,and III collagen in ideal ratios, providing a wholesome and nutrient-rich solution. With a focus on delivering optimum results (such as promoting strong hair and nails, vibrant skin, alleviating joint aches and maintaining a healthy gut), The Harvest Table has revolutionised the way collagen is consumed. Not only are their Multi Collagen Granules fast dissolving, but they are also virtually tasteless, making them a beloved choice among customers.

For the Love of the Planet

The Harvest Table is unwavering in its commitment to delivering products of the highest quality while upholding complete transparency. This dedication is evident through their use of environmentally-friendly glass packaging and refill bags, which not only protect the integrity of their offerings, but also contribute to a greener future. Their passion for preserving the planet is unwavering, and they strive to provide not only beneficial products for consumers, but also endeavours that positively impact the well-being of our earth.

At the core of The Harvest Table's ethos lies their promise of cruelty-free practices, ensuring that no harm comes to any living creatures during the production of their goods. Additionally, every product is carefully crafted to be environmentally friendly, taking into account the entire lifecycle of each item to minimise its impact on the earth.

For the Whole Family

As a proud family-based business, The Harvest Table is dedicated to fulfilling the diverse needs of families. Their wide range of products ensures that people of all ages can find something to support their health and wellness. Among their most popular offerings is the delicious and nutrientdense Chocolate Kids Shake. This powerful drink not only tastes great, but also supports the brain function of growing children.

Each serving of the Chocolate Kids

Shake is loaded with essential ingredients such as prebiotics, probiotics, protein, magnesium and lion's mane mushrooms. These ingredients have been known to reduce anxiety and depression while providing vital heart support. What sets their Halaal-friendly collagen shake apart is the fact that it contains zero preservatives, additives, fillers or flavourings. Immense pride is taken in delivering a pure and wholesome product to promote the well-being of your family.

Sleepy Girl Mocktail

By Tayla de Bruyn

The Sleepy Girl Mocktail has become a viral sensation, captivating social media users with its promise of a delicious yet effective sleep aid.

Introduced to the online world in January 2023 by influencer Calee Shea, it gained widespread recognition after being championed by the renowned influencer Gracie Norton.

At its core, it is a homemade elixir designed to promote relaxation and improve sleep quality. The primary ingredients are tart cherry juice and magnesium powder , both popular for their potential sleepenhancing properties.

For the base, you can use either frozen sour cherry juice concentrate (Frut has a great option) or pure juice concentrate (try Just Pure

Health’s) diluted with water to achieve the desired tartness and then poured over ice.

Next comes the addition of magnesium powder, beloved by many for its sleep-inducing qualities. Selecting a high-quality magnesium source is paramount (we love Nature Fresh's Calcium and Magnesium Complex or Sally Ann Creed's Magnesium Citrate Powder). Careful attention should be paid to dosage, as excessive consumption could lead to digestive discomfort.

While the basic recipe calls for only cherry juice and magnesium powder,

many enthusiasts opt to customise their mocktails by incorporating flavoured sodas or soda water for added zest.

It is, of course, important to remember that reliance on a single beverage as a solution for sleep issues may overlook underlying factors requiring more comprehensive interventions. That said, we have joined the leagues of fans of this natural drink as an addition to a holistic approach to improving sleep hygiene.

Vigor Endurance Strength

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contain

proven to stimulate blood circulation, increase endurance, promote healthy testosterone levels and improve joint mobility.

A combination of New Zealand Deer Velvet with Siberian Ginseng and Zinc to encourage stamina, endurance and strength.

Key Features

• Deer Velvet (Cervus Elephus) is a wellstudied Chinese Traditional active ingredient that stimulates blood circulation, increasing stamina and endurance.

• Siberian Ginseng (Eleutherococcus senticosus) is used as a tonic in times of stress and fatigue.

• Zinc is necessary for the production of testosterone and the maturation of healthy immune cells. Caffeine, smoking and alcohol consumption can increase the need for Zinc.

Key Benefits

• Stimulates blood circulation which increases oxygen to the muscles for endurance and strength.

• Can help support the generation of cartilage and improve joint mobility.

• Contains collagen which can assist in wound healing.

• Formulated specifically for men to support reproductive health & optimise performance and wellbeing.

Food for Thought

By Heléne Herholdt

Our emotions serve as a window into the intricate dance of our body's internal balance, offering insights into the ongoing regulation of homeostasis, spanning from fundamental processes like metabolism to complex social emotions. As Dr. Daniel Amen wisely notes, "Behaviour is the expression of the problem, not the problem itself."

direct anti-inflammatory effects, such as omega-3 fatty acids; antioxidant actions facilitated by polyphenols like flavonoids; and functional modulation by substances like B vitamins, glycine, L-ornithine, and tryptophan amino acids. These elements form the basis for understanding how diet may positively impact mental health.

B Vitamins

While pharmacotherapy, such as antidepressants and psychotherapy, forms the cornerstone of mental health treatment, it addresses only a portion of the overall disease burden. This highlights the need for implementing additional strategies for both preventing and treating mental health disorders. An integrative approach emphasises the need for understanding the biological underpinnings of mental well-being, including neurochemicals, receptors and brain molecular biology. The goal is to target precise areas of the brain rather than broad symptom clusters.

Emerging research strongly accentuates the significant role of diet, not only in human physiology and body composition, but also in shaping mood and mental well-being.

Nutrients directly impact brain structure and function, supporting nerve cell growth, development and overall health. While mental health determinants are multifaceted, emerging evidence highlights a significant link between poor dietary habits and mental well-being.

Nutritional psychiatry is a growing field that explores the therapeutic potential of food and supplements in the prevention and treatment of mental health disorders.

Various mental health disorders are characterized by imbalances or altered functioning of neurochemicals. For instance, depression has been linked to low serotonin activity, while anxiety has been linked to increased norepinephrine levels. Contrary to a lifetime supply of neurochemicals received at birth, our brains continuously produce these chemicals throughout our lives. An oftenoverlooked fact is that the essential raw materials for synthesizing these neurochemicals are the nutrients, amino acids, vitamins and minerals we regularly consume through our diet. For example, dopamine originates from amino acids such as tyrosine and phenylalanine found in nuts, eggs, meat and dairy; serotonin has been shown to derive from tryptophan, present in nuts, cheese and red meat, with vitamin B6 serving as a vital cofactor in the synthesis process. Consequently, norepinephrine is produced from dopamine, where copper plays a crucial role, while zinc and vitamin B6 are essential for the synthesis and regulation of GABA.

Achieving good mental health hinges on maintaining proper neurochemical activity. Disruptions in these factors, however, can lead to nutrient imbalances in the brain.

B vitamins, including folate, B12, and B6, play a crucial role in cellular function, serving as coenzymes in numerous enzymatic reactions. They impact brain function by facilitating energy production, DNA/RNA synthesis/repair, methylation and neurochemical synthesis. Vitamin B12 deficiency is closely linked to mental health issues like fatigue, depression and poor memory, while folate deficiency has been shown to affect neurodevelopment as well as increase the potential for depression. Genetic variations in B vitamin metabolism genes are associated with higher rates of mental health disorders. Depressed individuals with low folate and B12 levels often don't respond well to standard antidepressants, but B vitamin supplementation has shown promise as adjunctive therapy for depression.

Fatty Acids

Given that approximately 60% of the brain comprises fat, it can be seen why omega-3 fatty acids play such a vital role in brain health throughout life. These fatty acids, particularly EPA and DHA, play a key role in maintaining the integrity of the myelin sheath around neurons. They can cross cell membranes, interact with moodrelated molecules and contribute to regulating mood disorders like anxiety and depression. Omega-3s are therefore essential in supporting brain cell health, enhancing neuron function, preventing cell death and reducing inflammation. Dietary deficiencies in these fatty acids have been linked with increased risks of depression, bipolar disorder, dementia, ADHD and autism.

Vitamin D3

The presence of vitamin D in brain tissue suggests a role in mental processes. Low levels of vitamin D are shown to be associated with higher levels of depression and anxiety. Studies show that vitamin D supplementation significantly reduces the severity of depression symptoms. Vitamin D also helps brain cells change and grow, protects them and controls dopamine in the brain.

Zinc

As the second most abundant trace metal after iron, zinc plays a crucial role in over 1 000 proteins, including those involved in neural development, learning and memory. Zinc deficiency has been linked to depressive symptoms, whereas supplementation has shown improvement. Research has linked zinc to the modulation of immune and inflammatory responses and the influence of nerve tissue growth.

Magnesium

Magnesium makes the nervous system relax by blocking certain receptors and stopping messages that make it too excited. Studies suggest that magnesium could be a treatment for anxiety, reducing symptoms in various contexts, including premenstrual syndrome, postpartum anxiety and generalised anxiety.

Mental health problems may occur when the brain experiences an extreme overload or deficiency of these nutrients required for neurochemical synthesis or activity. This is where nutritional therapy becomes instrumental in illuminating underlying imbalances and offering targeted interventions.

Nutritional therapy operates on a dual focus:

Diagnosing Nutrient Imbalances

Through meticulous testing of blood, urine, tissues and/or genes, nutritional therapy aims to pinpoint specific deficiencies or excesses in the body.

Therapeutic Normalisation of Nutrient Levels in the Brain

Once nutrient imbalances are identified, the next step involves implementing therapies tailored to restore optimal nutrient levels in the brain.

Understanding and addressing these nutrient imbalances can be pivotal in promoting mental well-being and preventing the onset of mental disorders. By tailoring interventions to the unique nutritional needs of each person, nutritional therapy offers a personalised and targeted approach to support mental health.

ABOUT THE AUTHOR

Heléne Herholdt is an integrative and functional board-certified nutritionist with an honours degree in Biochemistry and a masters degree in Psychiatric Genetics. Her approach is grounded in three key pillars: genetic testing, personalised nutrition strategies and holistic lifestyle adjustments. Contact info@whitelotus.co.za for more.

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Meal Prep for Brain Support

By Kiara Barnard

In our fast-paced lives, maintaining mental sharpness is crucial for optimal productivity and overall wellbeing. This guide is all about making meals that keep you energised and thinking clearly throughout the week…

Let's talk about some foods that boost brain function, and then figure out how to include them in your meal prep routine.

Healthy fats play an important role in brain development and function and enhance memory and learning. Animal-based sources include salmon, sardines, mackerel, anchovies, trout, mussels and pasture-raised eggs. Examples of plant-based sources are chia seeds, flax seeds, hemp seeds, sunflower seeds, avocado, walnuts, seaweed, edamame beans, kidney beans, olives and olive oil.

Foods rich in antioxidants protect the brain from oxidative stress and neurodegeneration. Good sources include berries, onions, beets, herbs and dark chocolate.

Whole grains provide a steady supply of energy and improve brain function, contributing to mental sharpness. Good sources of whole grains include quinoa, barley, brown rice, oats, whole wheat pasta and whole wheat bread.

Green leafy vegetables are rich in nutrients that enhance brain function and reduce the risk of cognitive impairment. These include spinach, kale, broccoli, celery, cabbage and Brussels sprouts.

Choline is an important nutrient for mood regulation, memory and thinking. Animal-based sources of choline include eggs, organ meats, beef, chicken and fish whilst plantbased sources include broccoli, cauliflower, cabbage, sunflower seeds, beans, chickpeas, lentils, green peas and mushrooms.

Bone Broth is packed with amino acids and minerals that support brain functions such as memory, mental clarity and mood regulation.

For breakfast , overnight oats with chia seeds provide a good foundation. Start by combining rolled oats, chia seeds and your choice of milk and sweetener. In the morning, top with mixed seeds such as flaxseeds, hemp seeds or sunflower seeds, along with walnuts and fresh berries.

Another convenient breakfast option is batch-cooking spinach or broccoli, onion, egg and herb muffin cups. Simply whisk together the eggs, chopped spinach or broccoli, diced onion, fresh herbs like parsley or dill, and a sprinkle

of cheese if desired. Pour the mixture into muffin cups and bake until set. Store them in the refrigerator or freezer, and reheat as needed for a quick and nutritious breakfast.

Additionally, pre-made smoothie mixes offer a convenient way to start your day. Prepare individual packets containing a mixture of frozen berries, baby spinach, avocado and your choice of seeds or seed powders. When you're ready for a smoothie, simply empty the contents of a packet into a blender, add liquid and blend until smooth.

Batch-cook hard-boiled eggs to have on hand as a convenient snack or proteinrich addition to other meals. Prep date balls made with a blend of dates, nuts and seeds for a satisfying treat or chop up veggie sticks and pair them with nut butters or hummus as snacks.

To streamline lunches and dinners , prep ingredients for nutritious bowls by pre-cooking grains, beans, vegetables and proteins. Chop fresh produce and assemble for effortless meals throughout the week.

Incorporate one-pot meals or slow cooker recipes into your routine by prepping the raw ingredients in advance, combining them, and storing them in Ziplock bags in the freezer. Simply add to a pot or slow cooker when needed and enjoy a wholesome meal with minimal effort on busy weeknights.

With these strategies in place, we can enhance productivity, creativity and overall well-being, ensuring that we thrive in every aspect of our lives.

ABOUT THE AUTHOR

Kiara Barnard is a health coach specialising in empowering women to optimise their hormones through natural and sustainable methods. With a background in Naturopathy and Complementary Health Sciences, her holistic approach to wellness is rooted in her passion for nurturing overall health and vitality. For more information, contact kiarabarnard99@gmail.com.

“Your body holds deep wisdom. Trust in it. Learn from it. Nourish it. Watch your life transform…”

- Bella Bleue

Is Caffeine Conscious the New Sober Curious?

By Tayla de Bruyn

What do most of us typically rely on to power through a long day? Caffeine, and lots of it. Unfortunately, like many of our favourite pleasures, excessive caffeine can wreak havoc on our bodies and minds.

In 2023, many embraced the idea of becoming more conscious about their alcohol intake. This year, we're extending this love to our bodies by decreasing our reliance on caffeine. While there is nothing wrong with a great cup of coffee (or two) in the morning, excessive consumption based on dependence can bring with it a plethora of mental and physical health challenges.

Large amounts of caffeine can interfere with calcium absorption and metabolism, potentially leading to bone thinning, or osteoporosis. Additionally, excessive caffeine intake can cause muscle twitching, and withdrawal symptoms may occur when consumption is reduced. Caffeine's

impact on the brain is akin to that of addictive drugs, disrupting normal communication between the brain and body by acting on neurotransmitters and slowing down the nervous system. Despite its widespread use, excessive caffeine can lead to long-term effects such as anxiety and insomnia.

Fortunately, there are a number of great, healthier alternatives to either complement or substitute your daily cuppa…

Maca Root

This hearty root vegetable native to the Peruvian Andes (related to turnips and radishes) has been used for centuries to boost energy, stamina, and endurance. It's becoming increasingly popular for its potential stress-reducing properties, energy enhancement, improved fitness performance, and support for sexual wellness.

Ingredients to Unlock Your

I n today's fast-paced world, where demands on our performance are ever-increasing, the quest for enhancing mental acuity and overall well-being has led to the rise in popularity of nootropics

Nootropics, often referred to as ‘smart drugs’ or cognitive enhancers, encompass a variety of natural and synthetic compounds that are purported to improve cognitive function, memory, creativity and motivation without significant side effects.

Among the plethora of ingredients used in formulating these brain-boosting supplements, several stand out for their potential efficacy and safety. Let's delve into the science behind some key nootropic ingredients…

Alpha GPC

Alpha-GPC, or alphaglycerophosphocholine, is a natural choline compound found in the brain. It serves as a precursor to acetylcholine, a neurotransmitter essential for learning and memory. Research suggests that supplementing with alpha GPC may support cognitive function, particularly memory formation and recall.

CBD (Cannabidiol)

CBD, derived from the cannabis plant, has gained attention for its potential therapeutic effects, including stress reduction and anxiety relief. While its mechanisms on cognition are still under investigation, preliminary studies suggest that CBD may modulate neurotransmitter activity and promote neurogenesis, offering promise as a nootropic ingredient.

Bacopa Monnieri

Bacopa monnieri, a herb used in traditional Ayurvedic medicine, has been shown to enhance memory and cognitive function. Its active compounds, known as bacosides, exhibit neuroprotective properties by reducing oxidative stress and inflammation in the brain.

Phosphatidylserine

Phosphatidylserine is a phospholipid found in high concentrations in brain cell membranes. It plays a crucial role in supporting cognitive processes such as memory, attention and concentration. Supplementation with phosphatidylserine has been linked to improved cognitive performance, especially in ageing individuals.

Lion's Mane

Lion's mane mushroom contains bioactive compounds known as hericenones and erinacines, which have neuroprotective and neuroregenerative properties. Studies suggest that lion's mane may enhance cognitive function, promote nerve growth factor (NGF) production, and support overall brain health.

Vitamin B6 and Vitamin B12

B vitamins, particularly B6 and B12, are essential for optimal brain function. They play key roles in neurotransmitter synthesis, DNA repair and the metabolism of homocysteine, a compound linked to cognitive decline. Supplementation with these vitamins may help improve cognitive performance and reduce the risk of age-related cognitive impairment.

Ginkgo Biloba

Ginkgo biloba extract is derived from the leaves of the ginkgo tree and has been used in Traditional Chinese Medicine for centuries. It is believed to enhance cognitive function by improving cerebral blood flow, protecting against oxidative stress, and enhancing neurotransmitter activity.

Panax Ginseng

Panax ginseng, also known as Asian or Korean ginseng, is an adaptogenic herb prized for its ability to combat stress and fatigue while enhancing cognitive function. It contains active compounds called ginsenosides, which exert neuroprotective effects and may improve memory, attention and mental clarity.

L-Theanine

L-theanine is an amino acid found naturally in tea leaves, particularly in green tea. It promotes relaxation without causing drowsiness and has been shown to enhance attention, focus and cognitive performance. L-theanine may also mitigate the stimulating effects of caffeine when taken together.

Maca

Maca root, native to the Andes mountains, is renowned for its adaptogenic properties and potential to enhance energy, mood and cognitive function. Rich in vitamins, minerals and bioactive compounds, maca may help reduce anxiety, improve mental clarity and support overall brain health.

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OLIO’S NOOTROPICS are crafted with a potent blend of ingredients which features Bacopa monnieri to enhance memory, Phosphatidylserine to support brain health, Alpha GPC for cognitive support, Lion’s Mane for neural growth. L-Theanine and Ginkgo biloba to help enhance focus. Panax ginseng to help boost energy. Vitamin B6, Maca, Vinpocetine and Vitamin B12 to help support mood regulation and mental clarity.

In the Zone

By Kayla Oosthuizen

On 4 March 2024, Maria Branyas Morera, the oldest person living today, celebrated her 117th birthday. While it may be puzzling as to how someone can live such a long life, living well into triple digits is simply business as usual in some extraordinary corners of the world.

‘Blue Zones’ are specific regions known for the remarkable longevity and overall well-being of their inhabitants. They include Okinawa, Japan; Icaria, Greece; the Nuoro Province in Sardinia, Italy; the Nicoya Peninsula, Costa Rica; and Loma Linda, California.

Researchers have focused on these remarkable places and people to unravel common lifestyle and dietary patterns among their residents. Given the diverse backgrounds, cultural traditions and environments of the five Blue Zone populations, there isn't a singular 'Blue Zone diet.' However, there are consistent themes or 'Blue Zone foods' prevalent in their diets, with a noteworthy emphasis on selfproduced and locally available foods.

These shared characteristics, referred to as the 'Power 9,' serve as a valuable guide to unlocking the secrets of longevity.

Moderation

Maintaining a moderate calorie intake seems to be crucial, with Blue Zone inhabitants often opting for a smaller evening meal with overnight fasting. These communities avoid overindulgence and naturally embrace time-restricted eating.

Plant slant

Their diets exhibit a 'plant slant,' with beans, pulses, roots (including potatoes) and green leafy vegetables constituting a significant portionaround 95% - of the overall Blue Zone dietary composition. Occasionally, lean sources of animal protein like fish and limited amounts of dairy, along with healthy fats such as olive oil and nuts, are also included on the table.

Wine

Among the Blue Zone communities, four out of five indulge in wine, yet they tend to do so in moderation and often in the company of others.

Outlook

Blue Zone communities enjoy a sense of purpose and a positive outlook, which has been estimated to add seven years to life expectancy.

Wind down

They also embrace routines that afford them moments of respite. This could involve prayer, afternoon siestas, social gatherings, or simply dedicated time to unwind.

Believe

The majority of Blue Zone communities embrace a faith or possess a strong sense of spirituality, also contributing to a profound sense of life fulfilment.

Belong

A robust commitment to family ties permeates these communities, whether directed towards a life partner, dedicating time to children, or providing support to ageing parents.

Movement

Moderate, regular physical activity is seamlessly woven into the daily lives of Blue Zone communities. They don't rely on visits to the gym; instead, they inhabit environments that naturally demand physical engagement, be it cultivating their own food, tending to livestock, or performing everyday chores.

Positive Pack

The world's longest-living people are either born into or choose to create social circles that support healthy behaviours, making it easier for them to stick to their health habits.

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To stand a chance to win Skinny Green Coffee, Tea and Capsules, let us know what makes you feel most energised.

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Enhance your energy with FerriTone, a gentle iron supplement with supporting nutrients that uses micro encapsulation technology to deliver highly absorbable iron, safely.

To stand a chance to win a box, let us know why you need to elevate your energy this autumn!

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Noa & Co brings you a supercharged, plantbased powder that boosts hydration and breast milk supply in lactating mothers.

To stand a chance to win a box of Breastfeeding Support sachets, let us know what you’re loving most about the journey of parenthood.

Worth its Salt

Add unrefined, mineral-rich salt handharvested in France to your culinary creations and self-care rituals.

To stand a chance to win a bag of Celtic Salt, let us know what you would use it for.

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Also available in a convenient 20’s Pack – for grab & go stress relief!

Stress is everywhere and it affects everyone. That is why, at Tibb Health Sciences, we are intensely aware of the increasing need to offer safe and effective support to people during these challenging times.

Stress-away® offers a multi-ingredient formulation containing Bacopa Monnieri, Valerian, Ashwaganda and Gotu kola to name only a few ingredients. It is a safe, herbal alternative, based on traditional Unani-Tibb principles; a formulation that offers neuroprotective properties to help:

Concentration

Mental clarity

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Stress & anxiety

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Every bodily function, including thought, memory, emotion, touch, motor skills, vision, breathing, temperature, and hunger, is managed by the intricate brain. Because of this, we at Tibb Health Sciences are acutely aware of the growing need to provide people with safe and effective support for your brains’ needs.

Xcel® includes Bacopa Monnieri, an Ayurvedic herb that has long been used to improve brain function. Xcel® is a supplement, based on Unani-Tibb principles, that contains ingredients that can assist in: Tibb Xcel® invites you to the Ultimate Brainiac Challenge! Here’s your chance to WIN BIG!

To enter play Word Search Summer on www.excelwithxcel.co.za proving your skills, snap a pic of your Xcel® pack, and post it on our Facebook page TibbHealth_Xcel using our #ExcelWithXcel with a comment telling us how Xcel® makes you and your family Excel.

Gaertn. (Indian Gooseberry): 100 mg [fruit, as 500 mg of 5:1 extract] Hedychium Spicatum Sm. (Abir): 600 mg [rhizome, as 3 000 mg of 5:1 extract] Myristica Fragrans Hout. (Nutmeg): 10 mg [seed, as 50 mg of 5:1 extract] Piper Longum Retz. (Indian long pepper): 10 mg [fruit, as 90 mg of 3:1 extract] Complementary medicine: Category D 33.5 Proprietary name: Xcel Syrup®. Each 5 ml contains: Acorus Calamus L. (Sweet Root): 50 mg [rhizome, as 200 mg of 4:1 extract] Bacopa Monniera L. (Brahmi): 70 mg [whole plant, as 700 mg of 10:1 extract] Celatrus Paniculatus Willd. (Black Oil Plant): 50 mg [seed, as 250 mg of 5:1 extract] Centella Asiatica L. (Indian Pennywort): 100 mg [whole plant, as 600 mg of 6:1 extract] Evolvulus Alsinoides

Complementary medicine: Category D 33.5 Proprietary name: Xcel Tablet®. Each 5 ml contains extracts of: Anethum Graveolons Roxb. (Anethum Sowa, Indian dill): 25 mg [seed, as 1 250 mg of 50:1 extract] Caryophyllus Aromaticus

The Natural Mood Booster You’ve Never Heard About

By Vincenzo Sinisi

Between the load-shedding, disappearing cables, global news and political drama, how could we not sometimes lose sight of what's good and need a bit of a mood boost?

Skullcap (Scutellaria baicalensis) may not be as well-known as many of the other herbs used to promote calm, but it stands out for its deep history, recent scientific research outcomes and popularity amongst herb nerds.

SKULLCAP THROUGH THE AGES

Skullcap is a herb from the mint family. It has been used in traditional medicine across various cultures for over 2 000 years. Chinese medicine has long revered it (as huang qin) for its effectiveness in treating insomnia and reducing inflammation. Native American tribes valued the American variety of skullcap (Scutellaria lateriflora) for its calming properties, and this influenced European settlers in America, who also adopted it into their herbal medicine.

WHAT DOES THE SCIENCE SAY?

Ongoing studies on skullcap have shown promising results so far.

One study identified that baicalin, a flavonoid found in skullcap, potentially affects monoamine oxidase (MAO) enzymes. Some antidepressants work similarly, so this could explain why some users find that using skullcap regularly helps to boost their mood.

Another study on American skullcap also found evidence that it influences brain chemistry. This research saw an effect on GABA, a brain chemical (neurotransmitter) involved in calmness. Tranquilisers, sleeping tablets and alcohol all influence the same system, so this may explain how skullcap helps people to feel relaxed.

WHAT DOES THIS MEAN FOR YOU?

Herb enthusiasts might be tempted to say that the evidence proves that skullcap is a natural means of rebalancing and healing the emotional brain by impacting its intricate systems.

Sadly, we aren't yet there, and far more research is needed. Indeed, little to no substantial evidence suggests that skullcap can replace any medication. But the evidence supports that people are experiencing real effects from taking it.

The studies also imply that American and Chinese skullcap work differently and have different effects. Chinese skullcap (Scutellaria baicalensis) is potentially more mood-brightening. At the same time, American skullcap (Scutellaria lateriflora) may be more anxiety-soothing and relaxationpromoting.

WHAT TO EXPECT

Since we need more reliable data to draw on, most of what we know about skullcap comes from experience, small studies, oral traditions, and user reports.

While reports do differ, many find that using the herb regularly can help them relax, reduce anxiety, improve sleep and maintain a more balanced emotional state.

HOW TO USE SKULLCAP

Always consult your healthcare practitioner before taking a new supplement and follow their dosage instructions.

The most common ways to use skullcap are to brew the leaves into tea, use capsules or tinctures, or combine it with other herbs to accentuate their effects.

Tea Preparation

The traditional method of taking skullcap is to steep dry leaves in hot water for 15 minutes and drink the solution like tea. You might want to do this in the evening to aid relaxation and sleep.

Capsules and Tinctures

These are especially popular and can help to provide a convenient and controlled dosage. But beware, not all products contain standardised extracts, so potency varies widely. Some manufacturers fill their capsules with raw dry herb powder, while others use concentrated extracts. There is a big difference between the two, so choose high-quality products and read the labels carefully.

Combining Skullcap with Other Herbs

To enhance Skullcap's stress-relieving properties, you can mix it with calming herbs like chamomile, lavender and lemon balm. However, as with pharmaceuticals, combining herbs can have harmful interactions, so talk to your doctor or a qualified herbalist before combining any herbs.

HOLISTIC HEALTH

Skullcap, like other natural remedies, is not a cure-all, and its effects and efficacy vary from person to person. Stress and emotional struggles can also be signs that you must address or change something about yourself or your life.

Herbs can help support you, but ultimately, proper recovery grows from making tangible changes and taking steps to build a healthy, balanced lifeone in which you value your health and nurture experiences and relationships that bring belonging, meaning, purpose and love.

ABOUT THE AUTHOR

Vincenzo Sinisi is a Clinical Psychologist / Psychoanalyst and Founder of TherapyRoute, an extensive, free-of-charge database of carefully reviewed and verified therapists to empower you to find your best fit online or nearby.

Ashwagandha for Mental Health

By Dr Benny Antony

The spark of Life

Ashwagandha (Withania somnifera) is an evergreen shrub cultivated in tropical and subtropical areas of Asia, Africa and Europe. It is classified in Ayurveda (the ancient Indian system of medicine) as a ‘rasayana’ - a member of a group of plant-derived drugs reputed to promote physical and mental health, augment resistance of the body against disease and revitalise the body in debilitated conditions to increase longevity.

It is commonly called by the Sanskrit name, ashwagandha, because the plant’s roots are said to smell like a horse (‘ashwa’ for horse and ‘gandha’ for smell).

Also known as Indian ginseng and winter cherry, ashwagandha has been used in the traditional medicine systems of India as an adaptogen, which is loosely defined as a compound or product that increases the ability of a person to resist, adapt or become resilient in nonspecific ways to biological, physical or chemical stressors.

The species name somnifera comes from the Latin word for sleep-inducing, signifying another purported property of this botanical. In addition to sleep, ashwagandha is commonly promoted for stress and anxiety reduction as well as for cognitive disorders

Ashwagandha is rich in phytochemicals, including steroidal lactones (known as withanolides). While withanolides are believed to be responsible for many of ashwagandha’s proposed effects, evidence from preclinical studies suggests that other, nonwithanolide components may also be involved.

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Ashwagandha has been described as a nervine tonic, and can therefore be used to support in the treatment of Alzheimer's, Parkinson's, Huntington's and other neurodegenerative diseases at any stage of the disease, even before a person has been diagnosed and is still in the state of mild forgetfulness, etc.

How to select the best quality ashwagandha?

There are plenty of ashwagandha supplements available on the market. To get optimum benefit, it is very important to choose carefully. Some points to consider…

• Does your ashwagandha absorb fast and remain in the body for a long duration?

• Is it clinically tested for bioavailability?

• What is the percentage of active molecules / withanolides?

• Has it been clinically proven for effectiveness?

• Is it tested for safety?

• What is the intake of withanolides per dose?

• Have you checked the price per dose?

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A Deeper Dive into the Wonder Down Under Understanding the Pelvic Floor

By Kirsten Nel

Many women become acquainted with terms like Kegels and pelvic floor during pregnancy or after childbirth, often in an effort to prevent issues such as urinary incontinence as they age. However, the significance of the pelvic floor in women's health extends far beyond these specific life stages, accompanying them through every phase of life. The pelvic floor serves as a cornerstone of wellness, providing support and balance, yet it can also be affected by the emotional and physical challenges that women encounter

throughout their lifespan. By fostering an understanding and connection to this remarkable part of the female body, many of the issues associated with fear, shame and pain can be addressed to ultimately restore balance.

The pelvic floor encompasses a multitude of functions, but let's begin by identifying its location. It consists of a group of muscles situated at the base of the pelvic bones, akin to

a hammock between the abdomen and the legs. Unlike muscles that are easily palpable externally, the pelvic floor muscles are internal, making them challenging to visualise and pinpoint. However, this internal structure provides crucial support to the base of the trunk, playing a vital biomechanical role in the loading and offloading of the lower back, hips and upper body. Additionally, as the foundation of the core muscles, the pelvic floor contributes significantly to balance, posture and the transmission

of pressure through the trunk during movement and breathing. Like other muscles, it contracts and relaxes dynamically, akin to a bicep or quadricep. A simple way to conceptualise its location is to place your hand between your legs, over the genital area, while sitting down –that's essentially your pelvic floor.

One of the remarkable aspects of the pelvic floor is its role as the foundation for three essential organs within the pelvic cavity: the bladder at the front, the uterus in the middle and the rectum at the back. It supports functions such as continence, correct voiding, sexual function, childbirth, menstruation and even emotional stability.

Given the multitude of tasks it performs, certain symptoms may indicate that the pelvic floor requires attention. These symptoms often arise when the muscles are either overworked or underactive, resulting in weakness, limited mobility and discomfort.

Common issues include:

• Urinary leakage when coughing, sneezing or running

• Chronic constipation or faecal incontinence

• Tailbone pain while sitting

• Persistent hip, lower back or pelvic pain

• Pelvic pain during pregnancy

• Discomfort or pain during tampon insertion or sexual intercourse

• Sensation of heaviness or dragging in the anus or vagina

It's crucial to emphasise that these symptoms can occur at any stage of a woman's life and are not limited to pregnancy or menopause. Pelvic floor dysfunction can arise from various factors, including pregnancy, injury, poor biomechanics and emotional or physical trauma.

The good news is that there are numerous interventions available to promote healing and rehabilitation, extending beyond simple Kegel exercises. Begin by educating yourself about the body and understanding the underlying issues. Working with a physiotherapist specialising in women's health can be immensely beneficial. Much like addressing any other muscular dysfunction, physiotherapy can alleviate pain and enhance function. Pelvic physiotherapists can provide guidance on understanding bodily functions, gaining control and facilitating healing. And yes, Kegels are part of the equation – but it's crucial to perform them correctly, focusing not on stopping urination but on controlling the pelvic floor muscles, like when controlling the release of wind.

I often liken the pelvic floor to an untapped superpower for women. So why not unlock yours?

ABOUT THE AUTHOR

Kirsten Nel is a physiotherapist with a special interest in women’s and pelvic health. Visit www.andherphysio.co.za or follow @and.her.physiotherapy for more.

Growing Immunity

In the intricate dance of human health, the immune system is a silent guardian, tirelessly protecting us from harmful invaders. However, its effectiveness isn't solely reliant on our genetic makeup or external factors like vaccines; it's deeply intertwined with the trillions of microbes inhabiting our bodies, collectively known as the microbiome.

Amidst growing concerns about immune-related disorders, understanding the delicate balance between immunity and the microbiome has become paramount. Surprisingly, one overlooked aspect contributing to this equilibrium is children's innate instinct to play in the soil.

The microbiome, comprising bacteria, viruses, fungi and other microorganisms, is a dynamic ecosystem that colonises various parts of the body, predominantly the gut. These microbes play a crucial role in training and modulating the immune system, ensuring its readiness to distinguish friend from foe.

During infancy and childhood, when the immune system is still maturing, exposure to diverse microbial communities is particularly vital for its development. Studies have shown that early interactions with microbes influence immune responses later in life, impacting susceptibility to allergies, autoimmune diseases and infections.

One fascinating avenue of research explores the correlation between soil exposure and immune health. Children, with their inherent curiosity and penchant for exploration, often find solace and joy in playing outdoors, especially in dirt and mud. This seemingly mundane activity has profound implications for their immune systems. Soil is teeming with a rich array of microbes, some of which can provide essential stimuli for immune education and regulation. By digging in the dirt, children inadvertently expose themselves to this microbial menagerie, priming their immune systems for future challenges.

Contrary to the sterile environments prevalent in modern society, soil offers a diverse microbial ecosystem that can bolster immune resilience. Certain soil bacteria, such as Mycobacterium vaccae, have been shown to exert

beneficial effects on immune function, potentially reducing the risk of allergies and asthma. Moreover, exposure to environmental microbes early in life can promote immune tolerance, preventing overreactions to harmless substances later on.

The significance of soil play extends beyond mere microbial exposure; it encompasses sensory experiences that contribute to holistic child development. Digging, planting and exploring the outdoors engage multiple senses, fostering curiosity, creativity and physical activity. These activities not only strengthen immune function, but also nurture mental and emotional well-being, laying the foundation for a healthy and resilient individual.

In our increasingly urbanised and technology-driven world, children's opportunities for unstructured outdoor play have dwindled. Sedentary lifestyles and excessive screen time have become the norm, depriving them of valuable interactions with nature. As a result, rates of immune-related disorders have surged, prompting a reevaluation of our approach to child rearing.

Encouraging children to reconnect with nature, particularly through soil play, is imperative for fostering robust immune systems and holistic development. Parents and educators alike should prioritise creating environments that facilitate outdoor exploration and sensory experiences. Community gardens, nature parks and schoolyard green spaces offer accessible venues for children to engage with the natural world.

Cultivating a sense of environmental stewardship also instills values of sustainability and respect for nature from an early age. By nurturing a love for the outdoors and fostering meaningful connections with the environment, we not only promote individual well-being, but also lay the groundwork for a more harmonious relationship between humanity and the planet.

The intricate interplay between immunity and the microbiome underscores the importance of nurturing diverse microbial communities, especially during childhood. Soil play emerges as a simple yet powerful tool for promoting immune resilience and holistic development in children. By embracing outdoor exploration and reconnecting with nature, we can cultivate healthier individuals and communities for generations to come.

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EXTERIOR HEAT

Rooted in Wu Jutong’s “Analysis of Seasonal Febril Diseases” from the Qing Dynasty, this formula is your shield against the common cold and influenza. This special blend of Forsythia Fruit, Honeysuckle Flower, Peppermint and other herbs, uses ancient techniques like sweating and heat-clearing to ease symptoms such as sore throat, sweating, fever, headache, dry mouth and cough.

EXTERIOR COLD

This special mix from 1308 AD by Zhang Yuansu, a well-known doctor in the Jin Dynasty, consists of Notopterygium Root, Siler Root and Atractylodes to disperse chills, soothe joint pains and pave the way for relief. Combining warm and pungent herbs to expel Cold, it focuses on the source of external Wind–Cold and Dampness - and induces sweating to relieve common colds, body aching, headaches and joint discomfort.

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The Rise of Mobility Training As a Crucial Pillar in Your Fitness Regimen

When it comes to fitness, the pursuit of strength and endurance has long been the focal point for most. Traditionally, workouts centred around lifting heavier weights or pushing through intense cardio sessions. However, in recent years, there has been a paradigm shift in the fitness landscape, with mobility training emerging as a vital component alongside strength and aerobic exercise. This shift reflects a growing acknowledgment of the importance of flexibility, range of motion and joint health in achieving overall fitness and wellness goals.

Mobility training encompasses a diverse range of exercises and techniques designed to improve joint flexibility, enhance range of motion and address muscular imbalances. Unlike traditional strength training, which often emphasises muscle isolation and hypertrophy, mobility training focuses on functional movements that mimic real-life activities and promote better movement patterns. These exercises target not only muscles but also ligaments, tendons and connective tissues, fostering overall joint health and resilience.

One of the key reasons for the rising prominence of mobility training is its ability to mitigate the negative effects of sedentary lifestyles and repetitive movements. In today's modern world, many of us spend extended periods sitting at desks or engaging in activities that promote poor posture and restricted movement patterns. Over time, this can lead to muscle stiffness, joint tightness and increased risk of injury. Mobility exercises, such as dynamic stretching, yoga and foam rolling, help to counteract these effects by promoting blood flow, releasing tension and restoring optimal joint function.

What’s more, incorporating mobility training into your fitness routine can significantly enhance athletic performance and reduce the risk of injury. Athletes, whether professional or amateur, rely on their bodies to perform at peak levels, often subjecting themselves to intense physical demands. By improving flexibility and joint mobility, they can achieve greater efficiency in movement, leading to improved speed, agility and power. Moreover, by addressing muscular imbalances and asymmetries, mobility training helps to reduce the likelihood of overuse injuries and enhance overall resilience.

Another compelling aspect of mobility training is its adaptability to individuals of all ages and fitness levels. Unlike some forms of high-intensity exercise, which may pose challenges for beginners or those with pre-existing health conditions, mobility exercises can be easily modified to suit individual needs and abilities. Whether you are recovering from an injury, hoping to improve flexibility or looking to enhance your overall quality of life, there are myriad options available within the realm of mobility training.

As our understanding of human movement and biomechanics continues to evolve, so too does the importance of mobility training in preventing chronic pain and age-related declines in function. As we age, joint stiffness and decreased flexibility become more prevalent, contributing to issues such as arthritis and reduced mobility. By incorporating regular mobility exercises into our routines, we can maintain joint health, preserve independence and enjoy a higher quality of life well into our later years.

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Girls Night in Pampers

By Abigail Baker

There are a few things that get significantly harder as we age, and one of them is making and keeping up with friends. The other is protecting and nourishing our skin to keep it looking fresh, glowy and youthful.

My 12-step routine, after a long day at work, running around after family and fixing a nutritious meal, will more often than not be left on the shelf as I quickly wash my face and hope that the smidge of serum I apply will miraculously do God’s work.

With busy schedules, an unyielding list of chores and admin consistently piling up, there seem to only be a couple of hours a month left for either the self-care routine or a good girl hang. As there are few things that can’t be cured by a luxe mask and a good rant, why not combine the two and spend time with friends whilst doing a little DIY home beauty?

From the humble oatmeal - which has anti-inflammatory properties and been shown to soothe irritated skin and improve dryness - to avocado, with its high concentration of fats and vitamin E to protect and hydrate the skin, your kitchen is a treasure trove of ingredients for home beauty experiments.

Before diving in, remember to first conduct a patch test of your mask on the inside of your arm, as your unique skin may react to certain ingredients. Consider making only a small batch of the mixture, as it will be most effective within the first 24 hours and using it sooner rather than later will make sure that no sinister bacteria develop, causing acne and blocked pores.

Dip your toe into natural, homemade beauty with one of these glowy recipes…

Dewy Rejuvenation

Mix together one tablespoon of Greek yoghurt and one teaspoon of oatmeal and honey. This mixture will have a cooling and calming effect on your skin and leave it looking lovely and fresh as the lactic acid and probiotics of the ingredients do their job. Leave it to soak into clean skin for 10 to 15 minutes before rinsing.

Glow Up

Steep a green tea bag in a cup of boiling water for two minutes. Once the tea bag is nice and soft, slice open the top and add the contents to a small bowl. Add six raspberries to the bowl and mash the ingredients into a paste (leaving it, like all good things, a little bit chunky). Once cool, apply it to clean, dry skin and leave to soak for 15 minutes. The antioxidants and vitamin C found abundantly in this formula will brighten dull skin and leave you feeling confident and ready to take on the world.

BEAUTY

Time Machine Magic

Peel a ripe banana and combine equal parts of sliced up peel and mashed banana. Mix in half a teaspoon of raw honey, one teaspoon of full-fat yoghurt and one pinch of turmeric. Apply the yellow paste to your skin and allow it to sit for 10 minutes. The bananas, which are brimming with potassium and multiple beauty-boosting vitamins, will moisturise, brighten and temporarily plump your skin. Combined with the other ingredients, which have anti-inflammatory, soothing and brightening benefits, this mask is sure to make you feel and look like your most youthful self!

Soothing Resistance

Mix up a teaspoon of honey, a teaspoon of coconut oil, a quarter teaspoon of ripe avocado and two drops of lavender oil. Paint on your face for the ultimate at-home spa experience and rinse after 10 minutes. This recipe will soothe any irritation and redness that may occur as a result of seasonal changes, city smog and hay fever, and may help to prevent dry and itchy skin as a result of the rich essential fatty acids and antioxidants found in the mixture.

If time is too tight to get creative with DIY beauty, get straight to the mask application, chatting, and soul and skin renewal with the gang by trying these wholesome, all-natural face masks:

1. The Illuminate Nourishing Face Mask by Goodleaf nourishes your skin and restores its radiance with the power of antioxidant-rich African botanicals and a little bit of TLC.

2. Inspired by Golden Milk from ancient Ayurvedic tradition, the Golden Matcha Firming Glowing Mask by Teaology will remove impurities and leave your skin feeling soft and looking radiant.

3. The Clay Mask by Esse will mildly exfoliate and detoxify your skin with its combination of clay, olive leaf and rooibos extracts.

4. Reduce the appearance of redness, blemishes and pores with the Revitalising Mask by Dr Hauschka , which utilises the radical natural powers of quince seed, anthyllis and chamomile extracts as well as jojoba, apricot kernel and wheat germ oils.

5. The Rejuvenating Clay Mask by Wellness Warehouse will deeply cleanse and purify your skin, with the assistance of French rose clay and kaolin clay, leaving your skin looking radiant and feeling fresh.

The girls’ chat group waits… Ping!

Beauteaful Skin

By Mpho Masenya

Acup of tea makes everything better, even your skin. A staple drink renowned for its calming and energising benefits, tea is increasingly gaining popularity in skincare thanks to its active ingredients.

From black to green, oolong, matcha and non-caffeinated varieties including rooibos, lavender, jasmine and dandelion among many others, there's a wide array of options available.

Cold brew infusions allow even non-tea drinkers to enjoy tea. During the heatwaves of this past summer, I enjoyed cold brews infused with hibiscus, rosehip and peppermint for hydration. Aside from sipping, I also used peppermint tea as a cooling mist and hibiscus and rosehip tea to soothe the occasional rash. In fact, I credit my glowing skin in part to the tea ingredients in my skincare routine.

Tea is potent in antioxidants, phytochemicals such as polyphenols, and vitamins and minerals.

Phytochemicals in tea play a vital role in maintaining the beauty of your skin, whether consumed or applied topically.

Caffeine, a potent antioxidant, promotes skin circulation, tightens the skin and shields it from harmful UV rays.

Tannins found in black tea are naturally antimicrobial and help reduce breakouts.

Flavanols such as myricetin, quercetin and kaempferol protect the skin and possess anti-inflammatory and antiageing properties.

Catechins , phenolic compounds found in tea, lower inflammation, improve blood circulation and fight free radical damage. An active catechin in green tea, epigallocatechin-3-gallate (EGCG), is present in green tea-infused skincare products, slowing down ageing and minimising breakouts by limiting sebum production.

L-theanine, responsible for the relaxation after drinking tea, occurs naturally in black and green teas. It hydrates the skin by permeating it, retaining water and reducing skin irritation.

AHAs found in rooibos tea gently exfoliate the skin when applied and activate superoxide dismutase, enhancing youthful skin.

Tea also contains essential minerals like potassium, magnesium, and calcium, which hydrate and strengthen the skin's moisture barrier. Zinc is restorative, while manganese, rich in all teas, stimulates the amino acid

prolinase, which synthesizes collagen to enhance skin suppleness. It also fuels the skin's microcirculation, improving texture and natural tone. Choline promotes lipid metabolism in the skin, preventing excessive oiliness and dryness.

Tea is rich in vitamins as well. Vitamin A, an exfoliant, improves the skin's tone and texture while combatting hyperpigmentation. Vitamin C prevents sun damage, reduces wrinkles, dark spots and acne. Vitamin B1 is essential for skin regeneration, while vitamin B5 attracts and preserves moisture for skin elasticity. Vitamin B6 helps prevent oily skin spots through sebum reduction.

Here are some tips on how to care for your skin with tea…

Soak

Steep two tea bags in a bathtub and soak up the benefits.

Scrub

Remove toxins, reduce age spots, pigmentation and fine lines by mixing the contents of a green or oolong tea bag with coconut, olive or jojoba oil, then apply and leave for 15 minutes before rinsing with warm water.

Mask

For velvety skin, mix matcha, cinnamon, honey and boiled water. Apply gently, leave for 20 minutes, then rinse with cold water.

Chill

Apply chilled black tea bags directly to your eyes to allow the caffeine to reduce puffiness. For tired eyes, use chamomile tea bags and rooibos for fine lines. Avoid using warm teabags, as this can worsen swelling.

Tone

Splash brewed, cooled and refrigerated tea onto your face for a quick pick-me-up.

Some of My Favourite Tea Tips

• Use cooled peppermint or spearmint tea for hormonal acne.

• Lemongrass tea is antibacterial and prevents blemishes. Steep, cool and apply regularly with a cotton ball or as a toning mist.

• Kombucha tea, fermented and rich in probiotics, is antibacterial, exfoliates and brightens the skin.

• Moisturise with calendula tea extracts to condition your skin.

Embracing a Zerowaste Lifestyle

By Alberto Moreno

While we need to be realistic about the fact that living without waste in a society that adores consumption is hard, we can do several things fairly easily that will go a long way toward waste reduction…

Avoid disposable, single-use items such as plastic shopping bags, plastic straws, water bottles, and cleaning supplies. Instead, look to products such as reusable eating utensils and straws you can carry every day, hydro flasks (which keep your water colder anyway!), and cloth shopping bags. Better still, choose a shopping bag made from recycled materials.

Shopping thoughtfully can make you a waste-reduction champion. A study conducted back in 2015 already revealed that 42% of the non-fibre plastic produced was for packaging. And in the same year, 54% of the plastics tossed away - into landfills and the natural environment - were packaging. To make matters even worse, those hard, sealed plastic wrappers are so hard to open! Saying no to them saves you the hassle and keeps that waste out of the environment.

• Choosing reusable products like glass jars avoids plastic altogether. You can reuse glass hundreds or thousands of times, and it can also be repurposed to make hip flower vases or other home décor.

• How many of us even remember when shoes and watches were repaired instead of thrown away?

(Kudos if you’re donating). But buying higher-quality products and repairing them when needed extends their life. Keeping things for longer means less goes to the landfill.

• Recycling is one of the easiest ways to keep waste from building up because many communities provide bins for this purpose, including green waste bins. Be sure that you’re following the regulations in your area for recycling. For example, you must take off removable plastic packaging items like coffee creamer bottles, or facilities will not recycle them.

• Another way to shop mindfully is to choose products made from sustainable materials or to use sustainable methods. As more and more people prioritise the environment in the way they live, many companies now promote the sustainable materials or methods they use, making it easier to find them. Some tips include:

- Use engineered floors instead of traditional hardwood because they are grown faster and last longer. Hempwood goes from seed to floor within 150 days — even quicker than bamboo.

- Consider a rainwater capture system for your sustainable home.

- Check out the EAT-Lancet Commission’s recommendations for sustainable diets and food production methods.

• Composting is a great option for those with space, as up to 40% of all food ends up in landfills. The problem with food waste in landfills is the methane gas it emits, which contributes to GHG emissions. Many communities are now adopting food recovery policies, so check with your local officials to see how you can participate.

• When it comes to sustainability, it’s quality over quantity. Cheaply made clothes, shoes, and household products wear out quickly and end up in landfills.

• Keep yourself well informed! Since you’re reading this article, you’re a person who cares, so keep up the good work and stay on top of new sustainability practices and technologies.

Grow & Eat Organic For Your Vagus Nerve

By Gilda Galvad

Did you know that there's a surprising link between the vagus nerve and the cultivation and consumption of organic vegetables? It might seem far-fetched at first, but recent research sheds light on a valid connection, primarily revolving around inflammation

Over the past decade, a wealth of new studies has emerged, providing insight into these connections that were once relegated to anecdotal wisdom. Fortunately, the field of Integrative Medicine is gaining traction, although more practitioners are needed to fully explore its potential.

Linda Galvad, a student at the Institute of Integrative Nutrition, USA, is passionate about sharing her knowledge on the benefits of growing

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Hobbies for Health

By Abigail Baker

At times, we fall out of alignment with ourselves. With busy schedules, attention-consuming devices and fewer and fewer opportunities to sit back and relax, feeling out of sorts has almost become par for the course.

As the planets move in ellipses with the sun - each coming into focus and then systematically moving out of focus - so too can we systematically add joy back into our lives by focusing on different creative adventures, alone...

While family and friends can be invaluable pillars of strength, by allowing yourself space to explore the reaches of your creativity without being focused on anyone or anything else, a whole new world of healing and self-love can open up to you.

Exploring creativity has been scientifically shown to reduce feelings of anxiety and depression, whilst allowing us to manage our emotions and become more intentional.

“Planets move in ellipses with the Sun at one focus.”Johannes Kepler

From exploring nature to writing and cooking, creativity can take many different forms. However, for a beginner learning to take time for yourself, it is sometimes easiest to first try a creative experience that is guided by a specialist; asks for an investment (so that you don’t reschedule it or flake out), and that is slightly out of the way from your usual haunts.

You may want to try a few of our favourite guided creative experiences…

Stop and smell the roses Nestled in the urban centre of Woodstock, The Flower Café allows all those who cross its threshold the opportunity to explore the Cape’s natural beauty, in amongst the concrete of the city, by offering delicate tussie mussies (posie) crafting, flower crown creation, terrarium cultivation and flower arranging and pressing workshops.

Embrace the restorative powers of flowers, learn about their secret names and unwind under the gentle guidance of the Flower Café’s kind and knowledgeable staff.

As you get tactile with flowers, configure your unique arrangement

and take in their beauty and sweet scents, a feeling of restoration and rehabilitation might just surprise you.

Get back to the drawing board Design, draw and paint crockery, gardening essentials and figurines in the lofty heights of Gardens or in the valley of Hout Bay at the Clay Cafe.

Allow the team to take you through the options for creating a themed piece and roam freely in the ceramic gallery room to choose from the 180+ already-made items to find the perfect pottery project.

While you focus on releasing your inner creative, enjoy delicious snacks, refreshing drinks and an easy and relaxed environment. After you have completed your piece, hand it in so that the team can fire it in a kiln and after a short wait, stop by the Cafe to pick up your newest home decor item - something to remind you to reset and invest in yourself.

Weave threads of creativity

Unveil the artistry of tufting at the Tuft Crowd along the vibrant Bree Street in Cape Town. Come up with a unique design for a rug that you could use in your home, or that you could hang as a piece of art, and have that design transferred to the fabric canvas by the experienced tutors.

Capture the memorable creative experience in your rug as you are led through a workshop and learn to handle a tufting gun.

Shoot colourful threads of yarn into your canvas, moving from the bottom to the top of your design, until it comes to fruition. Then trim the piece, fold in the edges, secure the back and polish your rug before taking it home with you.

If you find yourself slightly adrift in the world - falling out of orbit, as it were, strap yourself into a creative project outside of your normal routine, and allow creative expression to both ground and set you free.

“A creative life is an amplified life. It's a bigger life, a happier life, an expanded life, and a hell of a lot more interesting life.”Elizabeth Gilbert

Unmasking Imposter Syndrome

Overcoming Self-Doubt & Embracing Authenticity

By Melissa Duffy

Many are familiar with the term ‘imposter syndrome’, although it is not clinically defined. It describes a psychological phenomenon wherein individuals harbour doubts regarding their skills, talents or accomplishments, coupled with a persistent fear of exposure as frauds. Feelings of inadequacy, inauthenticity and fraudulent tendencies often accompany this experience, leading to self-doubt and a sense of unworthiness in one's achievements. These emotions frequently surface during periods of change or transition, such as career advancements or major life events like parenthood.

While initially associated with women based on research studies, imposter syndrome affects individuals across all genders.

Research indicates that approximately seven out of ten people encounter imposter syndrome at some point in their lives.

Consequently, many individuals resort to overcompensation through excessive work or prolonged hours to evade the perceived threat of exposure. Ultimately, it boils down to an assessment of self-efficacy and the fluctuating belief in one's capacity to perform effectively.

Consider Zoe, a client of mine who continually questioned her suitability for promotions, grappling with persistent doubts about her capabilities. Through acknowledging and addressing these feelings incrementally, Zoe managed to navigate her career successfully, ascending to a senior executive role at a multinational corporation. Despite ongoing struggles with imposter syndrome, Zoe's journey serves as a testament to the possibility of thriving amidst such challenges.

STRATEGIES TO COMBAT IMPOSTER SYNDROME

Self-Reflection and Values

Do a values assessment to identify your core principles and beliefs, fostering self-confidence and internal motivation to tackle new opportunities.

Benchmarking in the Workspace

Compare your skills against objective criteria, such as updating your CV to align with job descriptions and seeking feedback from supervisors and peers.

Acknowledging Personal Achievements

Recognise your accomplishments, including skills development, awards and past successes, reaffirming your capabilities.

Journalling for Self-Discovery

Explore the potential benefits of new roles or opportunities through reflective journalling, envisioning positive outcomes and personal growth.

Educational Resources

Explore the many articles, masterclasses and podcasts available to help you develop coping strategies and resilience.

You are a unique amalgamation of experiences, talents and potential. Embrace the notion that new opportunities arise because of your individual contributions to the dynamic. The evolving nature of the world parallels your own growth and adaptation. Remember, you are inherently worthy and capable. Blaze your trail with confidence.

ABOUT THE AUTHOR

Melissa Duffy is a certified life, career and executive coach dedicated to helping clients regain clarity, confidence and composure in their lives and careers. With over 25 years of corporate experience in client relationship management and personal development, Melissa has worked with clients both locally and internationally. For more information or to get in touch, visit www.coachingwithmel.co.za or follow her @coachingwith.mel on Instagram.

Happiness Lies in Serving a Higher Purpose

By Dr Alistair Mokoena

A question I often encounter is, “What do I need to do to achieve happiness and fulfilment?” From my perspective, the only reason we are on this earth is to live out our purpose. Living a life of purpose is the path to happiness. This entails self-sacrifice and devoting your life to serving something larger and more significant than yourself

A message I keep repeating to myself is: “It’s not about you, Alistair.” This is how I keep my ego in check and refocus my attention towards serving others – the epitome of self-mastery.

If you are looking for a cause or a mission on which to base your purpose, look no further than the challenges that plague society. If you help combat these challenges, you will live a purposeful life. As we all know, human beings have achieved a multitude of great feats over the years, such as the various industrial revolutions that have yielded scientific discoveries, medical breakthroughs, and technological advancements like Artificial Intelligence. However, we have failed spectacularly in critical areas such as our inability to achieve world peace. We have failed to reduce inequality in all its forms, for example, gender disparity, income inequality, and power asymmetry between the developed countries in the Global North and the developing countries in the Global South. We have failed to reduce poverty and unemployment in many parts of the world. We also seem to be losing the battle for the planet’s sustainability.

We are now at a crossroads between the status quo and planetary destruction. Attempts are being made to secure the sustainability of the planet and to close the inequality gaps amongst people; however, these attempts are not realising the requisite impact. We need to double our efforts. The change e desperately need involves each of us playing our part. We need active citizenry to kick in and supplement the work that

contribution to society. Living your life in service of something bigger and more important than yourself, such as global equality, world peace, poverty eradication, and the sustainability of the planet, is our only way forward and the surest way to personal and collective happiness.

This is why, in 2015, the nations of the world came together at the United Nations General Assembly and adopted the 17 Development Goals (SDGs), which are intended to be achieved by 2030. All of us are expected to lend a hand towards achieving these 17 SDGs:

1. No poverty

2. Zero hunger

3. Good health and well-being

4. Quality education

5. Gender equality

6. Clean water and sanitation

7. Affordable and clean energy

8. Decent work and economic growth

9. Industry, innovation and infrastructure

10. Reduced inequalities

11. Sustainable cities and communities

12. Responsible consumption and production

13. Climate action

14. Life below water

15. Life on land

16. Peace, justice and strong institutions

17. Partnerships for the goals

There are a significant number of initiatives that are currently being driven by both the public and the private sectors, tackling sustainability challenges. Members of the United Nations have signed the United Nations Framework Convention, a directive aimed at fighting climate change, and progress against this Framework Convention is tracked through the Conference of the Parties

(COP) events. Some of these legally binding agreements that were adopted at COP events include The Kyoto Protocol and the Paris Agreement. The Kyoto Protocol, which is part of the UN Framework Convention, monitors the emission of greenhouse gases by industrialised economies that contribute to global warming. The Paris Agreement strives to halt climate change by restricting global warming to well below 2º Celsius. You and I should take it upon ourselves to understand these statutes to ensure that we play our part in the global movement towards securing the sustainability of our planet effectively.

In the private sector, adherence to sustainability goals is enforced through initiatives such as Environmental, Social and Governance (ESG) reporting. The environmental part of the ESG report looks at a company’s impact on areas, such as pollution, waste management, energy efficiency, and carbon emissions, amongst others.

The social pillar is concerned with issues such as Diversity, Equity and Inclusion (DEI), and respect for human rights. The last pillar focuses on corporate governance. As business leaders, we need to be ESG champions within our organisations and society at large so that everyone understands their role in the sustainability value chain. Not only will this help entrench the sustainability movement, but it will also bring people closer to their life purpose, setting them up for a life of happiness and fulfilment.

The good news is that there is a growing awareness across all sectors of society and unless we do something drastic to confront issues such as inequality and climate change, we won’t achieve world peace and will end up with no planet. Thanks to ESG

reporting, company boards can hold company executives accountable for shared, inclusive, and sustainable growth through concepts such as the triple bottom line. The triple bottom line is made up of three P’s: People, Planet and Profit. This is to ensure that companies do not only focus on profits, but also on creating a culture conducive for employees to thrive, and on contributing towards a sustainable environment.

Other sectors of society that are advocating for more accountability with regards to sustainability include the investor community, climate action lobby groups, and consumers. Investors consider a company’s ESG reports when assessing their investment potential. On a societal level, we have climate change lobby groups such as Greenpeace, Earthjustice, and Natural Resources Defense Council (NRDC) fighting this fight. From a consumer level, ‘Gen Z’ (those born between 1996 and 2010) are known for holding brands and employers to high moral standards which requires prioritisation of the SDGs.

South Africa has not been spared from the harsh realities of poverty, unemployment, inequality and climate change, all threatening our nation’s sustainability. With a Gini coefficient of 64%, South Africa has the highest income inequality in the world. As the economy battles from the devastating impact of the Covid-19 pandemic, 35% of the population is unemployed, 30% live in abject poverty and 10% go to bed hungry every night. The unemployment rate for people aged 15 to 24 sits at 64%, and 42.1% for those aged between 25 and 34. If the youth are the future of our nation, how bleak will our future be if so many of them are unemployed?

Other ills that plague this beautiful country include rampant crime, corruption, gender inequality, genderbased violence, energy crisis, service delivery crisis, and a mismatch between skills and jobs. We also feel the effects of climate change. The dichotomous drought in the Eastern and Western Cape, and the devastating floods in KwaZulu-Natal, is a case in point.

The question I have is: how much attention do you and I devote to thoughts of sustainability? I know I need to up my game. We must take responsibility and act. I need to challenge myself to think about what I can do daily to make the world more peaceful and equal, and the planet more sustainable. It all starts with changing my thought patterns and assuming responsibility. We can no longer afford to make this someone else’s responsibility. Corporate Social Responsibility (CSR) needs to be supplemented with Personal Social Responsibility (PSR). We need to be a nation of doers, makers, inventors, producers, nurturers, savers, carers, futurists, conversationalists, environmentalists, and human rights activists. If you can memorise the words of a song, surely you can memorise the summarised versions of the Paris Agreement and the Kyoto Protocol. As Norman Vincent Peale said: “ Change your thoughts and you can change your world .”

Excerpted from Servings of SelfMastery: Bite-sized Pep Talks to Unlock Greatness by Dr Alistair Mokoena.

Published by Tracey McDonald Publishers. Available at all good bookstores and online.

Digital Declutter

By Abigail Baker

We all know that we feel happier and more productive when we take care of our spaces - making sure that they are clean, clear of distraction and well organised. However, we often forget to take as much care of our digital landscapes…

Decluttering, organising and resetting your storage on your phone and computer frequently has the potential to help you be more productive, feel less stressed and allow you more head space for the now…for what really matters to you.

In order to get to a space where you can systematically clear your deficient digital data, you may need to do a deep clean and rifle through years upon years of files, folders and accounts that have been lying dormant.

Consider following these tips so you don’t feel overwhelmed by the process…

1. Better safe than sorry

Before ripping the Band Aid right off, take a moment to back everything up on a separate hard drive and online. There are few things that claw at a person more than realising that you have, by mistake, permanently deleted a token of a special memory and will never be able to get it back.

2. Joy-oh-metre

As Marie Kondo suggests, when decluttering your home, try to review your content and ask yourself if it brings you joy. In addition, make sure that the digital content that you keep, which doesn’t necessarily bring you joy, does what you need it to do seamlessly. While having a data security app doesn’t bring me joy, it does make me feel as if my data is optimally protected.

3. Categorise content

While you review your content, it is also good to create a roadmap of where all your folders and files are saved and how they are currently organised. From here, you can create an action plan of how you would like your content to be organised (with naming conventions, etc.) and begin reshuffling it into your ideal organisation system.

4. Cut ties with redundant data

All the content that you have not reorganised into your optimal organisation system can now be deleted without worry.

You may need to follow the above steps a number of times, moving from account to account and device to device, deleting all kinds of data. These can include duplicate images, old contacts, redundant reminders, temporary files and out-dated emails.

It also includes unsubscribing from content that no longer inspires you (especially on social media and in your email inbox), removing apps that no longer serve your lifestyle or aspirations, archiving chats that render you overwhelmed with messages, and setting screen time limits and sleepy time restrictions.

The best way to stay organised and make sure that things don’t build up on you is to optimise your devices and set up a recurring reminder.

When considering optimisation, it is helpful, again, to draw a comparison between your home and your digital space. Do you not feel more motivated to clean your space when you know how good it will look after an hour of simple sorting, vacuuming and dusting? I do!

Therefore, I make sure that my devices have an aesthetic theme, notification and ringtones that inspire glee rather than dread in me, and have a cute screensaver (with my apps integrated seamlessly into the design).

After treating myself to a device refurbish, my weekly declutter feels like self-care, rather than a chore, my devices seem less noisy and I feel more mindful of my time and where my attention rests.

It is safe to say that by pruning back the thorny tendrils of your digital landscape, you will be able, once again, to see the beauty of useful technology, the power of an interconnected world and the benefits of healthy online habits.

The Step Before Self-Help

By Jacqui Burnett

Do you need help maintaining your self-help practices or keeping your commitments to yourself when seeking mental or physical change?

Before starting a practice involving change, it is helpful to think of yourself in terms of body, mind, soul and ‘individual spirit’ (as opposed to the ‘universal spirit’ – or collective unconscious – put forward by Carl Jung).

Without fully knowing the difference between these various parts of ourselves, we tend to give up on our self-help practices, mainly because we are primarily educated in ways of the body and mind. Some work is done on the soul in conventional talk therapies, but few to no practices are offered to nurture our individual spirit.

Defining ourselves from these limiting perspectives, we develop an equally limiting perception of ourselves, others and the world. We resent physical ailments and ageing, despite these states being a natural part of life.

From this constricted reference point, we struggle to honour our growth commitments, reverting to old habits that don’t serve us. Without a connection to our spirit, we operate from a lower state of self, which sees us becoming fearful, anxious or depressed instead of flowing through life.

When fully integrated, we include our individual spirit in all that we do (body), think (mind) and say (soul), feeling a sense of inspiration (in spirit) along the way.

Imagine a baby learning to walk - a skill we learn before talking. Connected in body and spirit, the child does not fear multiple attempts in learning to walk until it succeeds, as its perspective of the world is one of flow, seeking growth and joy. The mindset of perfection is not present, bringing no fear or anxiety in the next attempt. No matter how often the child falls joyfully or in a pool of tears, there is no interpretation of failure. Further attempts are made repeatedly through the lens of inspiration and flow.

The step before self-help is finding a way to meet your spirit as separate from your body, mind and soul to ensure that it is present and integrated in all your practices. Deeply embedded, limiting beliefs that do not serve us can only change when examined with our individual spirit present and integrated. This level of integration allows us access to universal wisdom / the collective unconscious when dealing with challenges and change.

An integrated approach with equal time spent nurturing all four elements of being human affords us discipline, flow, joy and sustainable change.

Practices for the Body

• Strengthening exercise

• Mindful, calming movement

• Sound nutrition

• Conscious rest

• Quality sleep

Practices for the Mind

• Reading, listening and watching positive, inspiring material

• Positive affirmations

Practices for the Soul

• Psychotherapy and coaching

• Journalling

• Gratitude

• Connecting with nature

• Creative activities

• Time with loved ones

• Guided meditation

Practices for the Spirit

• Silent meditation

• Prayer

• Accessing universal wisdom

ABOUT THE AUTHOR

Jacqui Burnett is an author, speaker and coach passionate about helping people from all walks of life to meet their spirit. Visit www.jacquiburnett. com for more.

Listen Like a Leader

By Letlhokwa George Mpedi

The Kenyan proverb “a deaf ear is followed by death and an ear that listens is followed by blessings” illustrates the consequences of not listening or heeding advice. The saying suggests that attentive and receptive listening is crucial for personal growth, well-being, and positive outcomes . By actively listening to guidance, leaders can gain valuable insights, knowledge, and wisdom. This receptive attitude allows them to make better choices, learn from the experiences of others, and ultimately be supported in their goals. Similarly, the saying “the fool speaks, the wise man listens” implies that true wisdom is gained by actively engaging in the act of listening and absorbing knowledge.

By actively listening, leaders can broaden their perspectives, gain new knowledge, and develop a deeper understanding of the world around them. This enables them to make more informed and thoughtful decisions and speaks to the very practice of critical decision-making. In contrast, a foolish person driven by their own desire to be heard, may miss out on valuable opportunities for growth and learning. Their excessive talking, interruptions and inability to listen may prevent them from truly understanding and appreciating the insights and wisdom that others can provide. One could conclude then that wisdom is not solely determined by one’s ability to speak but also by one’s capacity to listen.

The idea of active listening is embedded in various sayings across the continent. For instance, “he who talks forgets what he said but he who listens can’t forget” stresses the importance of mindful and attentive listening. By focusing on what others say, we can truly understand their perspectives, absorb valuable information, and internalise the knowledge shared with us. Listening attentively allows us to remember and recall what we have heard, enabling us to apply that information in relevant situations. Similarly, the saying “he who talks too much talks nonsense” highlights the importance of restraint and thoughtfulness in communication. It suggests that excessive or incessant talking can lead to saying things

that lack substance. It encourages individuals to value the power of silence when necessary and to choose their words wisely. This can be likened to the concept of quiet leadership, which emphasises listening and reflection alongside decisive action that leads to thoughtful decisionmaking. This also suggests that leaders do not necessarily have to be extroverted.

Various sayings encourage leaders to heed advice and seek counsel. Among others, the old African proverb “ears that do not listen to advice accompany the head when it is chopped off” highlights the importance of heeding advice and learning from the experiences and knowledge of others. This saying stresses the significance of being open to guidance. It suggests that leaders who ignore advice or refuse to listen to the wisdom of others could face unfortunate consequences. It also encourages humility and the recognition that one’s own knowledge and understanding may be limited and serves as a reminder that multiple perspectives can help prevent avoidable mistakes, promote personal growth, and contribute to better decision-making. It is important for effective leaders to surround themselves with strong advisors. This allows leaders to have a sounding board and have access to additional knowledge and advice.

An Ashanti saying reminds us that “when a king has good counsellors, his reign is peaceful”. It highlights the significance of wise and knowledgeable advisors in ensuring effective leadership. Having good counsellors means being surrounded by individuals who have wisdom, experience and expertise in various areas. Such counsellors provide valuable advice and guidance to leaders and enable them to make more informed decisions. They offer different perspectives, challenge assumptions and help leaders

navigate complex situations. Effective leaders embrace this approach and foster a climate of collaboration and open communication with their advisors.

These African proverbs remind us there is inherent power in the act of listening and seeking counsel before taking practical action. Wise leaders understand the intrinsic value of empathetic listening that promotes trust, collaboration and inclusivity. They recognise that wisdom is cultivated through active and attentive listening and learning from others: advisors and counsellors who provide guidance, diverse perspectives and expertise. Yet, it is not enough simply to listen. Leaders have to connect with the words, feelings and views of the speaker with acceptance and validation – something that requires empathy and understanding.

Merely thinking about something does not bring it into existence and relying on conditional statements or hypothetical situations simply cannot fulfil practical needs. The Ovambo saying encourages leaders to move beyond speculation and wishful thinking and instead to focus on tangible actions and the efforts required to achieve their goals. It serves as a reminder that practical, real-world solutions require more than just imagination. It also encourages leaders not to assume that things will simply happen. Leaders are called upon to be decisive and proactive in their approach and ensure that they work towards identified outcomes after heeding the advice of trusted advisors.

Excerpted from From the Baobab to the Mosquito by Letlhokwa George Mpedi.

Published by Tracey McDonald Publishers and available at all good bookstores.

A Homecoming for Awakening Women

“From the moment we arrive at the great mother river, to the time we depart, we’re essentially in ceremony,” says Kali, one of four crones holding space for up to 70 women camping annually on the banks of the Breede River. “In the opening dance, we’re invited to introduce ourselves by sharing our matriarchal lineagefrom ourselves, to our mother, to our mother’s mother. In response, the women reply, ‘Welcome home.’ Without fail, everyone is taken by surprise at the raw power of this simple ritual.”

Now in its 6th year, The RED Retreat was originally dreamed into being by Valentina Leo, Kali Satyagraha, Rhianne van der Linde and Lolla Odendaal, and inspired by the ancient tradition of the Red Tent , where Middle Eastern women would take refuge in nature away from their communities during their menstrual cycles for seven out of every 28 days to rest and gently journey inwards into the mysteries of the feminine, motherhood and menopause passed down from crone to mother to maiden, over generations, through ritualised poetry, song, drumming, dance and prayer.

Today, Red Tent movements are growing in number all around the world as increasing numbers of women desire to remember and awaken the ancient mysteries of their ancestors, returning to a more intuitive, embodied way of living in accordance with the natural rhythms and cycles of being in a female body.

There’s a developing recognition that the forgotten – but never lost - ways of the feminine are critically important to the conscious evolution of humanity as a whole, because when women heal, families heal, and when families heal, communities heal – and this healing ripples out across the world.

The RED Retreat is a co-created, immersive experience into the untamed mysteries, womb wisdom, and pleasures of feminine embodiment, celebrating the intensity of being “fully alive in beautiful bodies of bliss”. Women eat, laugh, sleep, dance, trance, love, cry, sing, howl, shake, roar, drum, vision quest, pray and play together as one tribe returning home to their true purpose as the creators of life itself.

If you’d like to try the experience for yourself, the next RED Retreat will take place at Up the Creek Farm on the Breede River near Swellendam from 31 October to 6 November 2024. Visit www.theredretreat.com for more.

Nurturing Communities

Authentic Family is a social empowerment project that believes that healthy communities begin with healthy families and individuals.

Since its inception in 1968, the organisation has evolved from a youth programme and prison ministry to offer family counselling centres, men’s programmes and therapy gardens.

In partnership with various organisations that bring specific healing to communities using the Integral Approach to community building that is endorsed by various government organisations and UNISA, the Authentic Family team has taken what they have learned over the past 50 years to apply this new model to community development.

From research and working with academics and applying this to communities, they aim to tackle the root causes of the challenges we now

face in communities, namely high crime, suicide and other dysfunctional behaviours.

Their current focus projects include:

Authentic Families

Building the authentic family through establishing resource centres mostly in rural areas using the Integral Approach

Men@Work

Redefining the role of the man in today’s society and building great fathers

Therapy Gardens

Food security, ecology awareness and nutritional education within a therapeutic context

In 2013, their Authentic Manhood programme was incorporated into a broader outreach programme to tackle the socioeconomic complexities of rural South Africa. The course material

was combined with other initiatives, including vegetable gardening, economic empowerment skills training and fetal alcohol educational interventions. Men@Work was the resulting programme, which today extends the practices of gardening (towards food security) into metaphor for psychotherapy. For example, while preparing the soil for planting, they discuss how to nurture healthy foundations in life, while dealing with simultaneously dealing with challenges or ‘pests’.

Authentic families invites anyone in the Western Cape wanting to contribute their time, skills or resources, through anything from art therapy and IT skills to gardening, life coaching, donations and more.

For more information or to help out, contact Kevin Johansson at kevin@johansson.co.za.

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ON OUR BOOKSHELF

TEN TIMES CALMER

Dr. Kirren Schnack I Pan Macmillan

Ten Times Calmer offers a refreshing approach to managing stress and cultivating a sense of peace in our fast-paced world. Dr. Schnack's insightful strategies provide practical tools that are easily applicable to everyday life, guiding readers towards a deeper understanding of mindfulness and self-care. Through a blend of scientific research and personal anecdotes, the book presents a holistic perspective on stress reduction, emphasising the importance of both mental and physical well-being. With its accessible language and engaging exercises, Ten Times Calmer serves as an invaluable resource for anyone wanting to navigate life's challenges with greater ease and tranquility.

HIPPOS, A MONGOOSE AND ME

Karen Paolillo I Penguin Random House

A captivating memoir that takes readers on an extraordinary journey into the heart of Zimbabwe's wilderness. Paolillo's deep love and respect for wildlife shine through as she shares her intimate experiences living alongside hippos and other animals in the Zambezi Valley. Through vivid storytelling and heartfelt anecdotes, she offers a glimpse into the daily challenges and joys of conservation work, illuminating the delicate balance between humans and wildlife. With its blend of adventure, humour and poignant reflections, Hippos, a Mongoose and Me is not just a memoir, but a testament to the power of compassion and stewardship in protecting our planet's precious biodiversity. Paolillo's passion is infectious, inspiring readers to appreciate the natural world and take action to preserve it for future generations.

CUPCAKES AND COUSCOUS

Teresa Ulyate I NB Publishers

A delightful culinary journey that blends the sweet and savoury, offering a diverse array of recipes to tantalise any palate. With her creative flair and passion for cooking, Ulyate introduces readers to a treasure trove of dishes that celebrate both comfort food classics and innovative flavour combinations. From decadent cupcakes adorned with intricate decorations to fragrant couscous dishes infused with vibrant spices, each recipe is meticulously crafted with clear instructions and helpful tips to ensure success in the kitchen. Ulyate's love for food shines through in every page, inspiring readers to embark on their own culinary adventures and create memorable meals to share with loved ones.

EVERYTHING’S FINE

Cecilia Rabess I Pan Macmillan

A poignant and gripping exploration of family dynamics, resilience and the enduring power of hope in the face of adversity. Rabess masterfully crafts a narrative that delves into the complexities of relationships, navigating themes of loss, trauma and redemption with sensitivity and depth. Through richly drawn characters and evocative prose, she invites readers into the lives of the Santiago family as they confront their darkest secrets and strive to find healing amidst turmoil. With its compelling storytelling and emotional depth, Everything’s Fine resonates long after the final page, leaving a lasting impression of the strength found in human connection and the resilience of the human spirit. Rabess' debut novel is a triumph, marking her as a talent to watch in contemporary fiction.

THE BURNOUT

Sophie Kinsella I Penguin Random House

A timely and highly entertaining novel that delves into the realities of workplace stress, personal fulfillment, relationships and the pursuit of happiness. Kinsella, known for her wit and charm, masterfully navigates the journey of protagonist Audrey, a woman who seemingly has it all but finds herself on the brink of burnout. Through Audrey's relatable struggles and humorous mishaps, Kinsella offers a poignant commentary on the pressures of modern life and the importance of self-care and authenticity. With its blend of heartfelt moments and laugh-out-loud humour, The Burnout is a captivating read that resonates deeply, reminding readers of the value of prioritising mental health and finding balance in a world that often demands too much.

STRESS LESS

Noa Belling I Jonathan Ball

Through a blend of mindfulness practices, somatic techniques and psychological insights, Belling provides readers with a toolbox of strategies to navigate life's challenges with greater ease and resilience. What sets Stress Less apart is its emphasis on embodiment, encouraging readers to connect with their bodies and emotions as a pathway to stress reduction.

A THERAPEUTIC JOURNEY

Alain de Botton I Penguin Random House

A profound exploration into the depths of personal healing and transformation. Through his own experiences and insights gained from years of therapeutic practice, De Botton intricately weaves together the complexities of the human psyche with practical guidance for navigating the often tumultuous terrain of self-discovery. With a blend of vulnerability and wisdom, he invites readers to embark on a journey of self-exploration, offering a roadmap for overcoming obstacles and embracing inner growth. The narrative is both captivating and empathetic, resonating with individuals seeking solace and understanding in their own healing processes. A Therapeutic Journey is a beacon of hope for those navigating the labyrinth of mental health challenges, offering guidance and encouragement along the path to wholeness.

HIKING BEYOND CAPE TOWN

Nina du Plessis and Willie Olivier I Penguin Random House

A captivating guide that invites adventurers to explore the breathtaking landscapes and hidden gems beyond the bustling city of Cape Town. With their wealth of knowledge and passion for outdoor exploration, Du Plessis and Olivier expertly curate a selection of trails that showcase the diverse beauty of the Western Cape region. From rugged coastal paths to majestic mountain vistas, each hike is meticulously detailed with practical information, trail maps and stunning photography that inspire readers to lace up their boots and embark on their own outdoor adventures. Beyond mere directions, the authors infuse the guide with historical insights, ecological context and personal anecdotes, enriching the hiking experience with a deeper appreciation for the natural world. Whether you're a seasoned hiker or a novice explorer, Hiking Beyond Cape Town is an indispensable companion for discovering the unparalleled wonders of South Africa's outdoors.

Turning Trash into Treasure

Wellness Warehouse is proud to partner with Captain Fanplastic to help raise environmental literacy amongst youngsters through experiential education in order to manage, prevent and reduce plastic pollution globally.

Through school programmes, pop-up storytelling events and gamified clean-ups, they aim to create a society of active citizens who demonstrate compassion towards the environment, and contribute to the UN’s SDGs 4, 12 and 14, which also form part of the Wellness Green Journey.

The important partnership includes sponsorship of a school programme and clean-up; the distribution of literacy materials to schools; the installation of a school waste management system; an e-learning module; and an exciting school activation.

To learn more and join the #NotTrashButTreasure revolution, visit www.captainfanplastic.com.