A key ingredient that has provided menopausal relief to over a million women
“Best produc t for menopause that I have tak en, and I have tak en many. I k now it works because I ran out and [my] symptoms came back While tak ing Estrovera, there were no symptoms, and I was a happy woman. Thanks, Estrovera, you are the BEST!”
M. Hills, Patient
It’s time to slow down and turn our focus inwards as we move through another season of rest and restoration.
As we bear witness to the political unrest, economic uncertainty, environmental crises and social challenges of the world around us, it is important to stay as informed, adaptable and compassionate as possible towards ourselves and others. While we may not know what the future holds, we can take comfort in the fact that we are all in this together, and support one another along the way.
There may be a lot that we cannot control, but we can – for the most part - assume responsibility for the choices we make for or against our mental and physical wellbeing. While everyone’s needs are different and life is of course full of incidentals, we do have the power to engage in activities that bring us joy and relaxation; maintain our connections with loved ones; prioritise a balanced diet; stay hydrated; move our bodies regularly; and ensure that we get enough rest. From this centred space, we are better equipped to face whatever the day may throw at us.
As always, our goal is to provide you with the most up-to-date information and insights on natural health and wellness, inside and out. Our expert contributors share their knowledge on a range of topics, from eating for optimal nourishment during the colder months and balancing your hormones naturally to exploring the latest alternative treatments for anxiety and trauma recovery, plus much more. We also feature inspiring stories from individuals who have overcome health challenges and transformed their lives through natural methods that you may want to try yourself.
May this edition of our magazine inspire and empower you to prioritise your health and wellbeing, not just during the winter season, but throughout the year.
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6 EDITOR’S CHOICE
From daily antioxidant support to bee 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 Christel Beukes shares how she lives life well.
14 WELLNESS TRENDS WE’RE WATCHING
From clean fitness to cannabis, we explore the latest and greatest in health and wellbeing.
34 WIN WITH WELLNESS
We’ve got a great lineup of giveaways in this edition! Think tasty snacks, natural beauty solutions, and more.
76 ON OUR BOOKSHELF
Learn more about your body; deepen your relationships; bring calm to your career; and more with our current favourite reads.
78 STORE DIRECTORY
Food
18 EAT WITH YOUR HANDS
Learn how to use your hands to measure your macronutrient portions
22 DEAR DIARY
How keeping a food journal can transform the way you eat
24 SMART SNACKING
Health
We’ve covered the basics of CBD, but do you know which dosage and formulation is right for your unique needs?
32 THE POTENTIAL OF PSYCHEDELICASSISTED THERAPY FOR MENTAL HEALTH TRANSFORMATION
While still relatively new in both research and application, the use of ketamine for the treatment of depression, anxiety, PTSD, and chronic pain conditions is proving promising.
36 BALANCE YOUR HORMONES NATURALLY
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Our women’s wellbeing expert guides readers through the nutrition, exercise, lifestyle, and supplementation hacks that can go a long way in easing things like PMS and menopause symptoms.
40 TAKE THE GUESSWORK OUT OF EATING RIGHT
Wellness Warehouse is excited to partner with Next Biosciences as a one-stop-shop for all your recommended supplements, based on your Viome Gut Microbiome Test.
42 MEDICINAL CANNABIS
Unlock the potential of nature’s remedy with Cannabis Clinics
44 MAKE THE MOST OF YOUR TURMERIC
We explore the novel approach of blending curcuminoids with essential oil of turmeric for a bioavailable, effective form of supplementation.
48 WHAT’S HOT THIS WINTER
HIIT is here to stay, and functional fitness is on its way.
50 PROFESSIONAL SKINCARE AT HOME
From microdermabrasion to red light therapy, we explore the latest and greatest in home beauty devices.
54 FROM BOOTS TO SANDALS
Keep your feet happy and healthy all year round
58 BUILDING A SUSTAINABLE FUTURE
Discover the latest eco home trends that prioritise sustainability, energy efficiency, and the use of renewable resources
60 FIVE WAYS TO PREPARE FOR LIFE POSTPARTUM
While it's natural to focus on your baby's needs and birth plans, it's equally important to prioritise your own wellbeing during the postpartum period.
62 EMBRACING THE SACRED FEMININE & MASCULINE
In our journey of self-discovery and collective evolution, embracing the harmonious interplay of feminine and masculine energies is crucial.
64 JOURNAL PROMPTS
For everyday joy and calm
66 TRANSFORMATION THROUGH THERAPY
Tired of feeling as if you’re stuck in life, repeating the same patterns and habits despite your best efforts to change? Rapid Transformational Therapy could help.
Wisdom
68 MEDITATION FOR BUSINESS
Embark on a unique adventure off the beaten track to discover breathtaking landscapes, incredible wildlife, and profound historical treasures in the Land of Origins.
72 EXPLORE ETHIOPIA
Embark on a unique adventure off the beaten track to discover breathtaking landscapes, incredible wildlife, and profound historical treasures in the Land of Origins.
A compound found in various plants, berberine has been studied extensively for its positive effects on blood sugar regulation and insulin sensitivity. While it’s particularly beneficial for those with diabetes or metabolic syndrome, I take the Wellness Berberine with Chromium & Green Tea for its powerful antioxidant and glucose metabolism benefits. I’ve also added the Wellness Berberine with PQQ to my daily regime, as this one offers comprehensive support for cellular health, cognitive function and overall vitality (who doesn’t want all that?). While I’m on an antioxidant mission, the Wellness NAC is offering me support in detoxification and overall wellbeing, while the Glutathione plays a crucial role in bolstering my immune system and encouraging healthy ageing. With this powerful support team from the new and improved Wellness supplement line, I’m sure to enjoy high-level health every day!
If you’re after a convenient and reliable way to address common nutritional gaps and promote optimal functioning of your body’s systems every day, the Multi Daily Vitamins & Minerals from Flora Force are for you. With added moringa and prebiotic fibre, the one-aday capsules offer a carefully curated blend of quality, natural ingredients to help improve your energy levels, immune function, and overall well-being.
There’s nothing quite like ending a long winter’s day with a calming cup of tea. My go-to at the moment is Rethink’s CBD Dream Tea, which combines the soothing properties of CBD with rooibos, lavender and chamomile for a flavourful, stress-relieving night-time ritual. When I’m in need of a bit of additional support, their Dream Sleep Aid CBD Oil provides a good dose of CBD along with lemon balm and valerian root to assist in the relief of sleep disturbances. For anxious moments during the day, I reach for the Relax Stress & Tension CBD Oil, which combines CBD with ashwagandha and golden root to help reduce the symptoms of overwhelm and aid relaxation.
Derived from beehives, propolis is known for its impressive antioxidant and anti-inflammatory properties. Simply Bee’s Propolis Serum has made it easy to harness the benefits of propolis in my daily skincare routine. I apply a few pumps twice a day after cleansing, and it glides effortlessly onto my skin, leaving it feeling deeply nourished and hydrated. Suitable for all skin types, it’s particularly helpful for reducing redness and irritation, while also providing a healthy overall glow.
THE BALM BOMB
Looking for a multi-purpose balm that you can use as everything from a moisturiser to a lip balm and even a spot treatment? Skin Creamery ’s The Balm is the bomb. Its luxurious texture glides on smoothly and absorbs quickly, delivering intense hydration and nourishment for supple and rejuvenated skin wherever you need it.
When it comes to probiotics, there are so many different options on the market that it’s important to be discerning when choosing yours. I’m currently relying on the Ceregut Probiotic from Phytoceutics . The three billion CFU probiotic is formulated to help normalise or improve gut bacteria for a better functioning digestive system, and I find the individual sachets to be a super convenient way to add it to my daily regime, especially when on the go.
FIND THE PRODUCTS IN STORE, OR SCAN THE QR CODE TO SHOP THEM ONLINE
We hope you enjoy using your R500 shopping voucher to stock up on your favourite Wellness goodies!
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.
In winter, we naturally slow down and draw inwards. It’s the time of year when we’re most focused on home and close personal connections. It’s an invitation to take stock, and think about what best supports us physically and mentally. As your partner on this journey to wellness, we’ll be spending the next three months looking at ways you can strengthen your body’s systems: immune, hormones, and microbiome. We’ll also help you end this period with a spring refresh, ready to start the new cycle in the right spirit.
There’s growing evidence that shows the interconnection between your gut health and overall well-being. The stress, processed food and other habits associated with contemporary lifestyles aren’t very kind to our microbiome, however. In July we’re sharing ways to make positive changes in this regard, supporting your wellness from the inside out.
Every phase of life requires a slightly nuanced approach to wellness. There are no one-size-fits all approaches. This month we’re focusing on women’s needs, and how to holistically respond to them as they evolve.
With a change of seasons comes an opportunity to start strong again. In September we’ll be exploring some potential new additions to your skincare and workout routines (and deal with the allergies too). No matter what you’ve got planned for the next phase, we’ll help you tackle it with intention.
As the colder months approach, there is a special chance for self-reflection and self-care because of the power of accepting the season’s changes and taking care of our well-being (now more than ever, given where we find ourselves from a global macroeconomic perspective). It's an opportunity to focus inside, rekindle our personal relationships, and soothe our bodies, minds, and souls. Let's take advantage of this time of year to prioritise our health, calm down, and find the hidden pleasures that winter has to offer - it can be a time of reflection and growth.
Our stores have a carefully selected collection of preventative healthcare products that are made to promote your health during the chilly winter months. We have everything you need to remain steadfast and energetic during this season. We want to inspire you to adopt a holistic approach to wellbeing, in addition to the items we provide. Give your body the attention it deserves by eating healthful meals, exercising regularly in a way that suits you, and placing a high priority on getting enough sleep. Allow yourself to relax and reflect occasionally, whether that be through journalling, meditation, or just relaxing with a nice book alongside a fire.
Keep in mind that wellbeing includes your mental and emotional well-being as well as your physical health.
Connect with loved ones, express gratitude, and partake in enjoyable pursuits. When spring finally arrives, we will emerge from winter stronger and more resilient.
From my perspective, I am grateful that our team can help you, our customers, and that you choose Wellness Warehouse to be your destination of choice - whether it be through our services, interactions with our team and/or carrying an item on shelf that you would not be able to find elsewhere, thanks to our wide selection. These connections - enhanced by our new systems (apologies for any inconvenience that these may cause as we implement them) - drive us to continually find ways in which we can better partner with you on your journeys. Know that we are here to support you and thrive at every step of the way.
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
8 Duiker Street, Beaconvale, Cape Town, 7500
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.
If there’s anything I’ve learned, it’s that wellness is not a destination – it’s a journey.
In the past I found myself trapped in an unhealthy mindset, especially when I was a teenager battling anorexia. I can be very hard on myself, and this is something that I work to improve every day. Even once I had recovered from my eating disorder years ago and became a mother to my two girls, I still saw gentleness and showing grace to myself as a weakness. I justified this with the fact that I hadn’t reached the unattainable goals I’d set myself – it was as if there was no time to be kind to myself when I was still on this ‘mission’.
Before becoming a mother, I worked full-time as a model. The unhealthy obsessive mindset that can easily creep in when working in this industry became a driving force for me to study Integrative Nutrition; to help educate myself on the power of food, and so I could help coach others on their own wellness journeys too.
When I began my studies on the dynamics of health, nutrition and food, I soon realised that every season of my life - leaving school, working, becoming a wife and mother - all called for more flexibility, adapting, learning, and discovering balance for each new stage of my journey. This was quite disconcerting for me, as I’d always been obsessed with trying to achieve that one ‘perfect’ version of health. Except:
greatest game changer for me. This shifted my obsession from being what I thought was “healthy” to craving happiness instead, and has saved me countless times in this busy season of motherhood.
I finally learned to embrace gentleness and grace towards myself, and this is now my strongest form of self-love. This new mindset has helped me set a healthy example for my daughters too, which is one of my greatest goals in life. Obsessing about perfecting the way I eat causes so much stress and anxiety, which does much more damage than eating my favourite rusk or enjoying a glass of vino.
little things, mundane things, and everything in-between. Prioritising nurturing my relationships and supporting my friends is something that’s incredibly important to me too. And of course, I’m striving to choose an active lifestyle with more endorphins and time outdoors.
Christél’s Wellness Non-negotiables:
- Daily stroller walks with my youngest to move and breathe.
- A morning superfood smoothie for breakfast. My current fave is: Nature’s Nutrition Superfood blend with probiotics, BeautyGen Collagen and ButtaNutt macadamia and almond butter.
- I try to go to bed quite early at night. For the past four years I’ve been sleep deprived (aka basic motherhood), and it has had a massive impact on my mental health.
Find out more about Christél and her wellness journey by following her on Instagram @christel_beukes.
I’ve learned that my wellness is so much more than including healthy things like kale into my diet – instead, my well-being is inexplicably linked to the healthy relationships I have in my life. A deep connection to God, connecting with loved ones, and having a handful of authentic supportive friendships has been the
Motherhood is a transition in life that requires a lot of love, support, and intention. I have found so much joy and purpose in my role as a doula, and it gives me such satisfaction to empower other women and guide them in preparing for their own positive birthing experiences. Many people are not aware that our birthing experiences can have a direct impact on the way we mother our children, and that’s a very big deal.
In terms of my personal wellness goals, I want to continue to pursue fun and joy (instead of the perfect diet or body). I want to be mindful and present so that I can enjoy the
“I found out that perfection doesn’t exist in wellness, and should never be the ultimate goal or thing to make us happy.”
The demand for clean and natural supplements to support workout performance, muscle recovery, and overall wellbeing has grown exponentially over the past year. Whether you’re taking supplements, snacks, or shakes, make sure they are free from artificial additives. Clean ingredients typically include plant-based proteins, organic herbs, and a wide range of vitamins and minerals. Not sure where to start? Try our very own Wellness clean fitness collection , which currently includes marine, bovine, and vegan collagen options as well as whey and plant-based proteins, and will soon be expanding to bring you even more cutting-edge clean fitness solutions.
The ancient holistic healing system originating from India has experienced a significant resurgence in recent years. Ayurvedic practices focus on creating balance and harmony in the body, mind, and spirit through lifestyle choices, herbal remedies, and personalised diet plans. The natural approach to wellness emphasises the importance of individualised care, and Ayurvedic ingredients – and entire brands – are rising in popularity as a way of supporting personalised, preventative wellbeing. Our current go-to brands for all things Ayurvedic are Tibb and Himalaya for supplements, and Urban Veda for natural beauty solutions.
With the increasing acceptance and legalisation of cannabis in various parts of the world, its medicinal properties continue to gain attention. Medicinal cannabis is being explored for its potential benefits in managing chronic pain, reducing inflammation, improving sleep, and alleviating the symptoms of certain medical conditions. Ongoing research aims to better understand the therapeutic applications of cannabis-derived compounds, and services like Cannabis Clinics in South Africa are connecting people to specialised prescribing practitioners and Pharma-grade solutions.
NMN (Nicotinamide Mononucleotide) is a compound that has garnered a lot of recent interest in the field of longevity and anti-ageing. It is believed to support the production of a coenzyme called NAD+ (Nicotinamide Adenine Dinucleotide), which plays a vital role in cellular energy metabolism. By boosting NAD+ levels, NMN is thought to promote cellular health and potentially slow down the ageing process. You can find the sought-after PrimeSelf NMN on our shelves and online.
Just when you thought you’d heard everything there was to know about collagen, formulations containing all three types (I, II and III) entered the spotlight. We love Youthology’s Pure Bioactive Collagen, which is made from both (grass-fed) bovine and chicken sources.
Also known as Irish moss, sea moss has gained cult popularity as a nutrient-dense seaweed with various reported health benefits. It’s rich in minerals, vitamins, and antioxidants, and believed to support immune function, digestion, and skin health. It can be consumed in different forms, including in gels (soon to be launched at Wellness!), powders, or added to smoothies and recipes.
Designed to alleviate symptoms such as hot flashes, night sweats, mood swings, and hormonal imbalances, menopause supplements are currently in the women’s health spotlight. Popular herbal ingredients include black cohosh, red clover, and soy isoflavones, which are believed to support hormonal balance during this time. MenoFriend by Dr Vegan is a great option that includes red clover, dong quai, wild yam, maca root, and B vitamins. Since menopause can impact the skin (leading to changes such as dryness, loss of elasticity, and increased wrinkles), we’re also turning to natural beauty solutions like Anara, which offers products enriched with natural ingredients designed specifically to help improve skin texture during menopause.
At Wellness Warehouse, we take a holistic, sustainable, and transformative approach to retail that unites people and products through an exceptional customer experience.
Our aim is to help people live life well by offering the know-how and products to practise a balanced lifestyle that’s focused on preventative healthcare
This applies not only to our customers, but to our team members, too.
The Wellness Training Academy (WTA) equips team members with the in-depth knowledge and skills they need – not only to confidently assist customers on their health journeys, but to prioritise wellbeing in their own daily lives, too.
We have a grassroots-up approach, introducing enthusiastic and openminded young people to the wonderful world of natural healing.
Our training is tailored to suit each participant’s role, and these passionate health advocates are granted ample opportunity to progress through the business over the years.
Our National Learning & Development Manager in Cape Town, Sonja Hindley, runs the WTA with her colleague, Theresa Mathison – the Regional Learning & Development Manager for Gauteng and KwaZulu-Natal. Sonja is a lifelong student with a special interest in and love for herbalism, homeopathy, and nutritional healing. Both she and Theresa are passionate about democratising wellness by creating awareness about natural ways of healing for all and shifting mindsets towards selfresponsibility and health autonomy.
Our team of knowledgeable Wellness Consultants also includes integrative professionals such as homeopaths, phytotherapists, naturopaths, somatologists and sports scientists, all of whom come to the WTA to learn how to practically apply their training in a retail setting in order to help as many South Africans as possible.
Our training approach is preventative, holistic and personalised, and we focus on addressing the underlying causes of chronic illness - inflammation, gut dysbiosis, blood sugar imbalance, stress, toxicity and immune dysregulation
The WTA curriculum covers sound nutrition, healthy lifestyle habits and appropriate supplementation, as well as the basics of homeopathy and botanical medicines. Information changes rapidly in the health and wellness sector, so we keep abreast of emerging trends, new research and international developments by being dynamic and responsive to our customers’ needs.
We also develop content and facilitate training on topics as diverse as customer service and selling skills; workplace wellness; mindfulness and somatic awareness; life skills; EQ and effective communication; leadership skills; team effectiveness, culture and values; and sustainability and our Green Journey as a business.
In addition, we partner with our worldclass suppliers to share knowledge on the thousands of products on our shelves. This training takes place in store, online and through half-day intensives at our training venues in the Western Cape and Gauteng.
To ensure the best outcomes, our training is adaptive, integrative, collaborative, embodied, inquiry-based and reflective.
Investing in ongoing education and training is one of the ways we help our team members to grow and feel inspired.
Other employee value proposition (EVP) offerings at Wellness Warehouse include annual leave that is higher than legislated and increases based on a team member’s length of service; birthdays off; long-service awards; remote work for support staff for the majority of the week; financial planning and workplace wellbeing programmes; and in-store and online discounts for Wellness Warehouse and partner companies.
HR Manager Janine Sampson shares: “The reason we decided to embark on a strategy to develop a strong EVP for Wellness Warehouse was to build and elevate our employer brand. It is essential in our industry to attract and retain top talent, improve employee engagement, build a positive employer brand, drive organisational performance, and adapt to the evolving needs of the workforce. Enhancing our EVP will contribute towards positioning the organisation as an employer of choice in the highly competitive retail industry. A CEO who wholeheartedly prioritises and supports people-centric agendas significantly facilitates the success of these initiatives."
Want to live life well with us?
recruitment@wellnesswarehouse.com to find out if we have a vacancy to suit your skills!
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Shop our expertly curated collection of amino acids, antioxidants, herbs, minerals, vitamins, pre- & probiotics, enzymes and fibre.
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If, like many of us, you're hoping to boost your immunity, enhance your energy levels, and optimise your nutrient absorption this winter, it may be time to consider getting handsy with your food and actively measuring your macronutrients
Consuming a balanced and nutritious diet can have invaluable benefits for your health. It can help address potential sensitivities, prevent chronic diseases, and promote moderation, unlike other intake monitoring philosophies such as calorie counting, which can have negative side effects.
Calorie counting, while popular for dieting and weight loss, can be harmful to overall health. It focuses on quantity over quality nutrition, encourages food obsession, disrupts natural hunger and satiety cues, increases stress, and promotes an unhealthy relationship with food.
You can gauge the correct proportions of your individual micronutrient needs for each meal by using your God-given measuring cups: your hands. This method allows you to easily implement portion control without logging food into an app or carrying a scale with you wherever you go. Once you become familiar with it, you'll be able to recognise correct portion sizes at a glance.
• Protein: Estimate your protein intake using the palm of your hand.
"Next to love, balance is the most important thing." - John Wooden
• Complex carbohydrates: Measure all your carbs, including fruits, grains, and vegetables, by making your hand into a fist.
• Simple carbohydrates: Measure pastas, potatoes, and breads by cupping your hand, as if holding it.
• Fats: Look at your thumb and measure your fat intake for each meal, including condiments, sauces, and spreads.
• Oils: Use your thumb to measure your oil and butter intake.
With On The Green Side Flame Grilled Tenders
Serves 2 - 3
INGREDIENTS
• 1 x 250 g On The Green Side Tenders (thawed)
• 2 TBSP vegan butter (or olive oil)
• 1 large onion, diced
• 1 TBSP ginger, grated
• 2 cloves garlic, minced
• 1 TBSP garam masala
• 1 tsp curry powder
• 1 tsp ground coriander
• ¼ tsp cayenne pepper
• 1 tsp salt
• 100 g (100 ml) tomato paste
• 1 can full fat coconut milk
• 1 tsp olive oil
INGREDIENTS FOR SERVING:
• 4 C Basmati rice, cooked
• Coriander, chopped
• Naan bread (optional)
It is suggested that women consume a single portion of each of these measurements per meal, while men should double up their portions. For reference, a palm is equivalent to 85 grams of protein, a fist is 1 cup, a thumb is 1 tablespoon, a cupped hand is ½ cup, and a thumb's nail is about 1 teaspoon.
Don't avoid eating out, enjoying food-focused family functions, or treating yourself to indulgent takeaways in order to eat well this winter. Instead, feel free to dig in by simply using your hands to serve yourself a balanced plate of deliciousness.
Melt 2 tablespoons of vegan butter in a large pan over medium-high heat. Sauté the onions for 3 - 4 minutes, until soft and translucent. Add the ginger and garlic and cook for 1 minute. Add the spices, salt, tomato paste and coconut milk. Stir until smooth and combined. Simmer on a low heat for 5 - 10 minutes, stirring frequently.
Set a separate pan to medium heat and add 1 tablespoon of olive oil. Pan fry On The Green Side Original Tenders for 4 – 5 min, stirring occasionally. Once slightly browned and heated throughout, add to the sauce and stir to coat the pieces. Serve over rice. Garnish with chopped coriander.
"This is your body, your greatest gift, pregnant with wisdom you do not hear, grief you thought was forgotten, and joy you have never known."Marion Woodman
In today’s fast-paced and demanding world, it can be challenging to keep tabs on your body, its needs and the impact that your dietary choices have on your health.
A food diary, which acts as a daily log of what you eat and drink throughout the day, can serve as a window into your nutritional journey and help you identify elements that might be contributing to the derailment of your healthy lifestyle.
Keeping a food diary is not just about reducing moments of over-indulgence. It can also help you understand your relationship with food; identify gaps in your eating plan, sensitivities, patterns and triggers; learn from your setbacks; and allow you to be able to reflect on the sustainable changes that you have made and the effect they have had on your quality of life, mind and body.
Before adding food journaling to your daily health routine, take steps to make sure that it is as enjoyable as possible from the outset. One way to do this is by buying a notebook worthy of holding your life-changing information. Consider what size of notebook would work best for you; if you would like it to be plain or eye-catching; whether you can personalise it to fit your needs; and if it is something that you can see yourself using every day.
Although there are many food tracking apps on the market that could make it easier to keep track of your consumption on the go, research has shown that commitment and recall are stronger when we go old school and put pen to paper.
Tip: If you prefer the convenience of not having to carry a notebook with you, note your intake in the notes app on your phone and transfer it to your notebook once you’re at home.
Keep an accurate, useful and effective food diary:
1. Consistency is key
Start making a habit of recording everything (yes, everything) that you eat. A good way to do this, in the beginning, is to set a couple of alarms throughout the day which remind you to write down your nibbles.
2. Note how the cookie crumbles
Make a record of the circumstances in which you eat. This includes the time, the location (at the dining room table, at your desk or on the couch), and the company you kept. This will help you identify your food patterns.
3. Eyeball your plate
Measure all your meals as accurately as possible. When eating outside of your home, measuring your food can be challenging. However, by meal prepping where you can and using the hand measuring technique, you can get a general idea of your intake without too much fuss. In addition, after a couple of days of measuring, you will be able to eyeball measurements like a pro!
4. Stay honest and detailed
Try to include details about the food you consume, such as the preparation methods and the condiments used. This will help give you a clear picture of your eating habits and why you might not be seeing the results you are working towards.
5. Tune into the feeling
Make a note of how you are feeling before and after a meal. This will not only help you to recognise which moods trigger certain eating behaviours, but also to check in with your body and make sure that you notice the sensitivities it has to certain foods.
6. Just do it
Don’t rely on your memory when trying to keep a food diary. Jot down every little taste so that you don’t miss anything and so that your entries are as accurate as possible. Taking just 30 seconds after a meal can make all the difference.
Tip: Before making any changes to your daily nutrition, track your current eating habits. This way, you can have a record of where you started and can work up from this.
By Kayla Oosthuizen
In our fast-paced world, it can be too easy to opt for unhealthy snacks to curb our cravings and keep us going. We all know that these quick fixes don’t do our bodies or minds any favours. The good news is that there are (plenty of) ways to ensure that our on-the-go fuel is both delicious and nutritious…
To succeed in smart snacking, planning ahead is crucial. Avoid reaching for whatever is convenient by taking the time to prepare. Stock up on healthy snacks you enjoy, such as fresh fruit, nuts, or veggie sticks with hummus. Having these options on hand makes it easier to resist unhealthy choices, and ends up saving you time and money. Try new recipes and meal prep in advance, making things like energy balls, granola bars, or prepped veggies and dips at home.
It goes without saying that the easiest way to resist unhealthy snacks is to keep them out of sight and make healthy options easily accessible. Keep a bowl of fresh fruit on the counter, a container of cut veggies in the fridge, and a packet of nuts on your desk.
Practise mindful eating by paying attention to your body and its needs. Take the time to really enjoy your snacks, savouring the flavours, textures, and smells. Being present while snacking can help you make healthier choices and avoid overeating.
Did you know that we often mistake thirst for hunger? Stay hydrated to make sure you can differentiate between the two. Before you want to reach for another snack, drink some water and see if you still feel the urge.
Check the nutrition label before choosing packaged snacks. Look for options that are low in added sugars, saturated fats, and sodium. Opt for minimally processed whole foods like dried fruits, vegetables, nuts, and seeds. These provide nutrients and fibre,, and keep you satisfied.
Avoid boredom and ensure a range of nutrients by diversifying your snacks. Try different fruits, veggies, nuts, and seeds. Experiment with flavours and textures by making your own trail mix or snack bars. Variety keeps healthy habits enjoyable and sustainable. Here are some of our favourites:
• Try tropical fruits like dragon fruit, litchis, or passion fruit instead of apples and bananas
• Pair raw vegetables with homemade hummus variations like chilli, beetroot, or avocado
• Make dark chocolate-covered nuts or dates for a sweet treat
• Enjoy Greek yoghurt with fresh fruit and a drizzle of honey
• Top rice cakes with natural peanut butter and sliced banana
• Sprinkle cinnamon or nutritional yeast on airpopped popcorn for a sweet or salty craving
• Customise energy bars with oats, different nuts, and dried fruits
• Replace chips with roasted chickpeas seasoned with paprika and sea salt
• Indulge in cottage cheese, sliced peaches, and a sprinkle of cinnamon for a fancy snack
• Create variety with egg muffins made with different veggies and cheese for brunch
By following these tips, you can fuel your body with nutritious snacks that keep you satisfied and energised throughout the day. Finding a balance that works for you is key, so don't hesitate to experiment and have fun with your smart snacking journey. With planning and creativity, you can enjoy a variety of delicious and healthy snacks to reach your health goals and feel your best.
Viridian supports your journey every step of the way, with our Fertility Bundle.
Viridian has your supplementation support covered, whether you are trying to conceive or you are already pregnant.
Fertility for Women is a pro-conception, high potency formula, to support women of reproductive age. Ideally, take at least 90 days before planned conception.
Fertility for Men is a high potency, pro-conception formula, designed to maximise vital nutrients including zinc which contributes to normal fertility and reproduction.
Pregnancy Formula is a balanced multivitamin to support mum and baby through all trimesters and when breastfeeding. This award-winning Multivitamin is specially formulated with a combination of 27 essential nutrients designed to support the way your body naturally works during pregnancy.
Pregnancy Omega Oil is a specially formulated combination of plant based oils providing an effective balance of Omega 3, 6 and 9, including vegan DHA which contributes to normal foetal and newborn brain and eye development. Recommended alongside Pregnancy Formula Multivitamin for a complete programme.
While CBD may be widely lauded for a myriad of benefits, it is important to understand the right dosage and formulation for your specific needs
CBD products come in various forms, including oils, capsules, topical creams, gummies, and beverages
CBD capsules provide a precise and consistent dose of CBD with each capsule. They are pre-measured and typically range from 10 mg to 50 mg of CBD per capsule. Capsules are suitable for those who require careful monitoring of CBD intake or prefer a convenient and discreet method of taking their CBD. They have a longer shelf life and do not have the natural flavour of hemp oil, making them easier to swallow.
CBD oils interact with the body's endocannabinoid system at a faster pace. They are available in different strengths, typically measured in milligrams (mg) of CBD per milliliter (ml) of oil. Oils allow for a faster onset of effects and customisation of dosage. They can be added to food or beverages, making them easy to incorporate into a daily routine.
CBD topical creams are applied directly to the skin and offer localised pain relief. They are suitable for those who prefer external use and can help with muscle soreness, skin conditions, and targeted pain relief. Topical creams have minimal side effects and are considered safe. CBD-infused topicals often contain additional botanical extracts for soothing and nourishing effects.
Pain and Inflammation
Anxiety and Stress
Sleep Disorders
Skin Conditions
Epilepsy and Seizure Disorders
Neurological Disorders
Both topical CBD creams and oils can be used for chronic pain and inflammation.
CBD oils or capsules are commonly used for anxiety-related concerns, with oils providing faster relief.
CBD oil can promote better sleep by reducing anxiety and improving relaxation.
CBD topicals may help manage skin conditions like eczema, psoriasis, and acne.
CBD-based medication, such as Epidiolex, is used for certain types of epilepsy under medical supervision.
CBD is being investigated for its potential neuroprotective properties and symptom management in neurological conditions.
All told, capsules, oils, and creams offer their own unique benefits and are all popular ways of taking CBD. Capsules are convenient, oils are versatile, and creams provide targeted relief. What’s important is to assess your ailment, choose a reputable brand, and embark on your personal journey to uncover the potential benefits of this amazing natural compound.
The last decade has seen a resurgence of interest in psychedelic medicine. When used within controlled therapeutic settings, there is compelling evidence that psychedelics - organic and synthetic compounds that produce non-ordinary states of consciousness - have profound healing potential for a variety of mental health concerns.
Two psychedelic medicines - ketamine and ibogaineare currently legal for use in South Africa.
Psilocybin (‘magic mushrooms’) is only legal in some countries, including Jamaica, Oregon (United States) and Australia, when administered by professionals within a therapeutic context.
Ketamine has shown extraordinary promise in the treatment of depression, suicidality, anxiety and other notoriously difficult-to-treat conditions like PTSD, OCD and chronic pain. Research shows that ketamine produces rapid and robust remission of depressive and other painful symptoms after only a single treatment. For this reason, ketamine has been described by the scientific community as “the single most important advancement in the treatment of depression in 50 years.”
If one imagines the human brain as a block of clay, traditional therapy attempts to ‘chip away’ at this clay over time, reshaping rigid patterns of thinking and behaving. This process can be arduous, time consuming and expensive.
However, psychedelic-assisted therapy ‘heats up the clay of the mind,’ rendering it ‘malleable,’ so that rigid cognitive patterns may be disrupted with greater ease and efficiency, boosting low mood and empowering the individual to create sustained behaviour change.
From a neuroscientific perspective, psychedelics create significant amounts of ‘neuroplasticity’ (the brain’s capacity to form new neural pathways) in a short space of time. By temporarily quietening the brain’s habitual modes of functioning, psychedelics allow other brain regions to activate, communicate and connect. This ‘explosion of communication’ across the brain facilitates profound shifts in perspective, thereby accelerating healing and recovery.
However, the magic isn’t only in the medicine. Psychedelics are most effective when integrated into a comprehensive treatment plan, including psychological preparation, intentionsetting, and integration therapy.
Even though, when used responsibly, psychedelics are among the safest, most non-toxic, non-addicting, and physically well-tolerated substances on earth, they are not suitable for everyone. This includes people with the following conditions:
• Acute mania/hypomania
• Schizophrenia or active psychosis
• A history of strokes, seizures, unstable cardiovascular diseases, hypertension, preeclampsia or eclampsia
• Brain injuries resulting in raised intracranial pressure
It is crucial to undergo thorough screening and assessment by a qualified healthcare professional to determine whether psychedelics are safe for you.
As interest in this intriguing modality grows, it is important to seek out reputable professionals and treatment centres. The Equanimity Wellness Centre in Johannesburg offers safe, legal, and comprehensive psychedelicassisted therapy programmes. All sessions are accompanied by thorough preparation and integration techniques administered by top mental health professionals.
Psychedelic-assisted therapy has proven effective in treating:
• Treatment-resistant depression
• Anxiety disorders
• Post-traumatic stress
• OCD
It may also benefit individuals seeking enhanced:
• Personal development
• Self-awareness
• Emotional intelligence
• Gratitude
“I was given a second chance at life and this is truly the greatest feeling in the world! I am extremely grateful.” –Equanimity
Psychedelic-assisted therapy represents a paradigm shift in mental health treatment. As exciting and compelling research in this space continues to unfold, this powerful approach may open new avenues for healing and recovery in South Africa and abroad.
Visit www.equanimitywellness.co.za to learn more about safe, legal, evidencebased psychedelic-assisted therapy, administered by qualified healthcare professionals in a world-class setting.
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To stand a chance to win, let us know why your skin needs some natural nourishment.
Enjoy a natural dewy glow with Skin Creamery ’s Facial Hydrating Oil , plus all-over hydration with The Balm
To stand a chance to win, let us know which product you would try first, and why!
Ease your frazzled mind throughout the day before soothing yourself to sleep with ReThink ’s CBD Relax Oil , CBD Dream Oil , and CBD Dream Tea
To stand a chance to win, let us know why you’re in need of a moment of calm.
Cover all your daily health bases with Flora Force ’s Multi Daily Vitamins & Minerals with Moringa & Pre-biotic Fibre.
To stand a chance to win, let us know how you support your wellbeing with natural ingredients.
Happy Culture ’s delicious new Biome Bars are filled with gutloving ingredients.
To stand a chance to win a voucher to order a box of each of the flavours from their online store, let us know which sounds like your next favourite: Raspberry Coconut, Banana Peanut Butter or Cacao Macadamia?
Naturally support stamina, endurance, vitality, and libido with Good Health Vigor
To stand a chance to win one of three bottles of Vigor, let us know what you or your man do to keep active and strong!
Enjoy delicious decadence on the go with the Wellness Choc Fudge Crunch and Beetroot Bounty Bars . Filled with whole, natural, and raw ingredients, the plant-powered snacks are a perfect treat from nature.
To stand a chance to win a box of each, let us know why you choose plant-powered snacks!
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Hormonal imbalances in women are at an all-time high due to our busy lifestyles and the constant pressure to juggle multiple responsibilities. Unfortunately, quick fixes often only address the symptoms rather than the root cause of the issue.
Hormonal imbalances can manifest in various ways:
1. Symptoms like anxiety, cramps, depression, diarrhoea, irritability, or mood changes may indicate an oestrogen imbalance
2. Constipation, fatigue, sleep disturbances, spotting, or acne could be signs of a progesterone imbalance
3. Sore breasts, water retention, or bloating may suggest a water imbalance
4. Cravings might be linked to a blood sugar imbalance
Addressing these imbalances can be done one symptom at a time.
Start by obtaining essential vitamins and minerals through whole foods before considering supplements.
A balanced diet involves consuming fibre, fats, and protein every two to four hours to stabilise blood sugar levels and support hormones throughout the day.
Additionally, focus on foods rich in magnesium (such as kelp, almonds, cashews, molasses, and buckwheat) and vitamin B (found in liver, kidney beans, mung beans, and black-eyed peas).
For a detailed guide on what to eat during each phase of your menstrual cycle, visit coachcords.com to purchase a cyclical grocery list – a guide to specific nutrition recommendations for optimal hormonal balance.
The good news is that it is possible to work towards naturally balancing our hormones through diet, exercise, and lifestyle adjustments.
Regular exercise is crucial for hormone balance, too. Find a form of movement that you enjoy and make it a priority.
Consider adjusting your workouts based on your menstrual cycle phases. During the menstrual phase, when hormone levels are lowest, opt for rest, walks, or gentle yoga. In the ovulatory phase, when hormones are at their peak, engage in more intense workouts.
Supports Hormonal Equilibrium
Assists in Reducing Inflammation And Irritation
Achieving hormonal balance requires lifestyle changes as well. It's essential to prioritise adequate water intake; aim for seven to nine hours of quality sleep each night and manage your stress levels.
Incorporating a regular breathwork practice, such as box breathing (inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts), can be beneficial for managing stress and regulating the nervous system.
Promotes Clear, Acne-free Skin
Start small and gradually make changes to balance your hormones naturally. Implement one change each week and gradually increase your efforts over time.
For more information or support on the journey to hormonal health, visit www.coachcords.com.
Synergistic Effects Of Natural Ingredients For Enhanced Uptake Results
By Melanie Verwoerd
People usually know very little about hysterectomies. They might recall that their mom or an aunt went through the procedure, but not much more. I was one of those people. That was, until I unexpectedly had to have a radical hysterectomy because of a large ovarian tumour.
Almost two years later, I now know a lot more. I have written a book about my personal journey and host a podcast consisting of interviews with medical and health professionals. Both are titled: Never Waste a Good Hysterectomy.
I’m often asked what I think women who are considering a hysterectomy or recovering from one should know. So, here’s my top 11 “wish I had known this” list:
1) A hysterectomy is a big deal. Even though it is a common procedure (25% of women will have one by the age of 55), it is a very big operation which can take a long time to heal from emotionally and physically. Surgeons usually “sign off” after a few weeks, but the real recovery can take months.
2) It is important to get a doctor and surgeon that you trust and like. Bedside manners matter. If you are not happy, find another one.
3) Take as much control as you can. Make sure that you understand your options and ask whether what they want to do is necessary. Become familiar with the medical terminology –such as trachelectomy, oophorectomy, etc. so that you can feel empowered and understand what your procedure involves. Do not be rushed or patronised. Demand to be a partner in your health journey.
4) Make sure that you have systems in place for when you come home after the operation. You will not be able to do much for at least 3 weeks, or even longer if it is an abdominal surgery. Organise help for meals, domestic chores, childcare and pets.
5) Make sure that your partner understands what to expect, so they can support you.
6) TRUST YOUR BODY. Take pain medicine as prescribed if you are in pain. Don’t be a hero – it just takes longer to heal and makes life more difficult emotionally. Rest, rest and rest some more – even if it is months later.
7) You will need a team to help you recover. Apart from the help with domestic, child and pet demands, you will also need friends who you can talk to and will cheer you on.
8) Your recovery team should also include empathetic health care providers, such as a physiotherapist –especially one who is a pelvic floor expert, since many women experience problems related to their pelvic floor post-operative.
9) The recovery can be an emotional roller coaster – so don’t beat yourself up if you feel down, tearful or scared even months after the operation. Seek help from a sympathetic therapist or GP if it gets too much.
10) Although most hysterectomies are performed without any problems, there can occasionally be complications. If anything doesn’t feel right – such as pain, bleeding, funny smells, oozing around the wound, etc., seek help immediately. Rather be safe than sorry.
11) If your ovaries were removed, hormonal changes will cause havoc on your body and emotions. This can happen even if you have gone through menopause. Make sure to get help from a hormone specialist to get through it.
Although it’s a radical intervention, a hysterectomy can be lifesaving and life-improving. However, to have the best possible outcome, it is important that women are prepared, supported, and allow their bodies and minds lots of time to recover.
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Melanie Verwoerd is the author of Never Waste a Good Hysterectomy and host of the podcast under the same title.Wellness Warehouse is excited to partner with Next Biosciences as your one-stop-shop for all your recommended supplements, based on your Viome Gut Microbiome Test. Imagine a world where you can positively impact your health with science.
Your gut microbiome is home to 40 trillion bacteria, which regulate and affect your health. If you are suffering from brain fog, sleep disturbances, skin conditions, bloating, and generally not feeling your best, then taking the Viome Gut Microbiome Test is recommended for you.
Next Biosciences is a leading South African biotech company which combines medicine, science and technology to provide innovative health technologies that enable people to invest in and take ownership of their health.
They are the exclusive South African distributor of Viome – the revolutionary test that focuses on where symptoms start. Their recommendations aim to target the root causes of your symptoms and improve the health of your gut bacteria and cells, which are important for your overall wellbeing and longevity.
By analysing your results, they can understand how the good and bad bacteria in your gut affect different aspects of your health. You'll learn which foods, even though they may seem healthy, might not be good for you right now, and which can actually be beneficial. It's all about tailoring the recommendations to you as an individual.
Based on your health scores, they’ll suggest a list of supplements that can work together with the foods you should eat to reduce inflammation, balance your gut bacteria, and support important bodily functions.
The Viome artificial intelligence system creates a customised list of vitamins, herbs, extracts,
minerals, enzymes, and amino acids personalised to your precise dosage needs, based on thousands of clinical study references.
The innovative scientific approach allows the test to identify the right combination of probiotics and prebiotic fibres that are best suited for your gut bacteria, ensuring maximum effectiveness at a deeper level.
Once you have your recommendations, you can reach out to an in-store or online Wellness Warehouse Consultant to help you find everything you need.
Experience the power of cutting-edge science and technology with the Viome Gut Microbiome Test, and receive actionable insights directly to your mobile app. The ultimate goal of the Wellness Warehouse and Viome partnership is to make illness optional and take the guesswork out of eating right by looking at what your unique microbiome needs to thrive.
Once a topic of controversy and scepticism, medicinal cannabis has emerged as a game-changer in the field of healthcare. This natural remedy, derived from the Cannabis sativa and indica plant, offers a range of therapeutic benefits that have garnered significant attention in recent years. As research and public opinion evolve, medicinal cannabis is finding its place in the modern medical landscape.
Medicinal cannabis refers to the use of cannabis and its chemical compounds for therapeutic purposes. The plant contains numerous terpenes, flavonoids and cannabinoids, including the wellknown tetrahydrocannabinol (THC) and cannabidiol (CBD). THC is associated with the psychoactive effects, and CBD offers non-intoxicating properties – while both offer numerous potential therapeutic benefits. Medicinal cannabis can be consumed in various forms, such as oils, tinctures, capsules, dried flower and vaporiser cartridges, catering to different patient needs.
Research suggests that medicinal cannabis holds promise for treating a wide range of medical conditions. One of its most recognised applications is in pain management, particularly for chronic pain conditions. Studies have also indicated its potential in reducing inflammation, alleviating symptoms of multiple sclerosis, and improving quality of life for cancer patients undergoing chemotherapy. Additionally, medicinal cannabis has shown promise in treating epilepsy, reducing seizures in certain patients, aiding in mental health conditions like anxiety and posttraumatic stress disorder (PTSD), as well as assisting insomnia patients with falling asleep or maintaining sleep.
Ensuring safety and proper regulation is crucial when it comes to medicinal cannabis. Cannabis is classified as a Schedule 6 medicine in South Africa. Rigorous testing and quality control are imperative to ensure the reliability and safety of medicinal cannabis products. Medical professionals and regulatory bodies play a vital role in guiding patients and providing dosage recommendations, ensuring optimal therapeutic outcomes while minimising potential risks.
Despite the growing acceptance of medicinal cannabis, challenges remain. One of the primary obstacles is the need for further research to fully understand its potential benefits and risks. Research funding and legal restrictions have hindered comprehensive studies, leading to gaps in knowledge. Addressing these challenges requires a collaborative effort between scientists, medical professionals, and policymakers to foster a better understanding of cannabis's therapeutic potential and develop evidence-based guidelines for its use.
side effects. Moreover, increased education and awareness campaigns can help dispel misconceptions and promote evidence-based discussions surrounding medicinal cannabis.
Medicinal cannabis has the potential to revolutionise healthcare by offering alternative treatment options for a range of medical conditions. While further research and regulation are needed, its growing acceptance and therapeutic benefits make it a promising addition to modern medicine, providing relief and improved quality of life for countless individuals around the world.
A South African Solution
Cannabis Clinics in association with IntroCann (Africa’s leading health tech medicinal cannabis company) has partnered with Wellness Warehouse to bring you education and prescription of medicinal cannabis by cannabinoid specialist doctors.
cannabis throughout South Africa. By partnering with them, we have taken a significant step forward in helping to create access to medicinal cannabis products for patients who have previously lacked access to legal, highquality medicinal cannabis,” shares Chief Strategy Officer Craig Ludwig.
The future of medicinal cannabis looks promising. As more countries legalise its medical use, access to quality products is improving. Ongoing research efforts aim to unlock the full potential of cannabinoids and their interaction with the human body. Clinical trials and observational studies will provide valuable insights into its efficacy, optimal dosage, and potential
IntroCann has created a regulated pathway for qualifying patients to access medicinal cannabis in South Africa, and has established a comprehensive network of clinician channel partners as well as a multichannel distribution network to serve those patients. Patients are matched with clinicians who are educated in the medicine and how to personally titrate for patients.
“We are very proud to be working alongside Wellness Warehouse, as they move to implement patient education and access to legal medicinal
Thanks to Cannabis Clinics, you can now access legal, local and imported Pharma-grade medicinal cannabis with confidence and ease.
Here’s how:
1. Book a text, voice, video or inperson consultation with one of their medical practitioners to determine the correct diagnosis.
2. Pay the application fee for your request to be processed.
3. Look out for your approval notification.
4. Get your medicinal cannabis delivered to your door.
SCAN THE QR CODE TO LEARN MORE
By Dr Binu Kuruvilla
A plant with a long history of medicinal use dating back nearly 4 000 years, turmeric has gained significant attention in recent years. It is used, most notably, in Ayurveda to treat common ailments such as stomach upset, flatulence, dysentery, ulcers, jaundice, arthritis, sprains, wounds, acne, and skin and eye infections
In 2016, Google Food Trends ranked turmeric as the most searched food with a functional benefit. The interest in this functional ingredient grew by over 56% in that year, and its start continues to rise today. This surge in interest is also reflected in global turmeric sales, which are projected to reach 300.3 million by 2024, with an annual growth rate of 7%.
Epidemiological studies suggest that turmeric consumption may reduce the risk of certain types of cancer and protect against various diseases. Modern medicine has begun to recognise its importance, as evidenced by over 10 000 publications on curcumin covering various disease conditions.
The major active ingredient in turmeric is curcuminoids, which consist of curcumin, demethoxycurcumin, and bisdemethoxycurcumin. The second most active ingredient is the essential oil of turmeric.
The curcuminoids and volatile oil present in turmeric rhizomes are responsible for a wide range of biological activities. In preclinical studies, curcumin has shown an incredible range of biological activities surpassing those of any other natural or synthetic molecule. It has been found to modulate complex networks of both extracellular and intracellular signals that regulate cell-to-cell communication in various physiological processes essential for overall bodily functions.
Despite its multifaceted nature, safety, and diverse therapeutic benefits, curcumin is still considered a food ingredient, primarily due to its poor bioavailability when taken orally. One of the reasons for this is its limited absorption in the gastrointestinal tract, with most of the ingested curcumin being excreted - unabsorbed - through faeces. Researchers worldwide are actively exploring strategies to overcome curcumin's poor bioavailability, but the focus tends to prioritise higher bioavailability numbers, regardless of the method used to achieve them.
A novel approach involves blending curcuminoids with the essential oil of turmeric, specifically turmerones, which are the second most active ingredient in turmeric. By combining curcuminoids with turmerone-enriched essential oils, the bioavailability of free curcumin in the bloodstream is significantly enhanced, resulting in a 100% naturally bioavailable turmeric extract. This approach not only increases the levels of free curcumin, but also maintains high levels even eight hours after a single dose.
patients, and improves the overall function of the pancreas without any major side effects.
All told, inflammation lies at the heart of virtually all diseases associated with ageing. Curcumin has held out great hope for the management of all kinds of inflammatory diseases, but its benefits have been hampered by its poor absorption and availability to inflamed tissues.
A superior-absorbing curcumin formulation, BCM-95® has up to 7 times the bioavailability of commercial products, representing an entirely new chapter in the management of some of humankind's most feared diseases.
Curcumin's exceptional activity can be attributed, in part, to its dual role as an antioxidant and antiinflammatory agent. This is particularly significant because oxidative stress and inflammation are closely interconnected, with each condition exacerbating the other. Notably, chronic diseases often involve the coexistence of these two processes.
Recent research on curcumin and essential oil of turmeric has shown that it has potent anti-inflammatory and anti-arthritic properties. It was found to be as effective as conventional treatment to alleviate pain and inflammation and restore joint functionality, and also has antidepressant potential, showing significant improvement in symptoms and quality of life in patients taking curcumin and essential oil. What’s more, curcumin significantly delays the development of diabetes in prediabetes
Dr Kuruvilla has a special interest in clinical research and new drug development. He is keenly involved in protocol design, implementation, and management of preclinical and human clinical trials, and works as co-investigator in various clinical trials. His expertise also spans collaborative research with both national and international universities and partners in oncology, cardiovascular, metabolic, and inflammatory and neurodegenerative disorders, as well as in the management and publication of international peer reviewed journals.
Curcumin has demonstrated therapeutic potential against a wide range of diseases, including metabolic, cardiovascular, neurodegenerative, pulmonary, autoimmune, and neoplastic conditions. This remarkable attribute has earned it the nickname 'curecumin'.
“The groundwork of all happiness is health.”
- Leigh Hunt
The world of fitness is ever evolving, with new trends emerging each season to keep us motivated and engaged in our pursuit of a healthy lifestyle. In 2023 so far, a wave of innovative fitness trends has taken centre stage, redefining the way we exercise and transforming our approach to well-being. Here are some of our favourites…
HIIT continues to dominate the fitness scene, thanks to its time-efficient and effective workouts. This approach involves short bursts of intense exercise followed by brief recovery periods. HIIT workouts not only torch calories during the session but also trigger the afterburn effect, where the body continues to burn calories post-workout. With a variety of HIIT classes and apps available, it's easy to find a workout that suits your preferences and fitness level.
Wearable technology has become an essential part of many fitness enthusiasts' routines. From smartwatches and fitness trackers to heart rate monitors and GPS-enabled devices, wearables provide real-time feedback on metrics like heart rate, steps taken, and calories burned. They also offer personalised training programs and motivate users through challenges and achievements. With advancements in technology, wearables have become more accurate, user-friendly, and stylish, seamlessly integrating fitness into our daily lives.
In an era of high stress levels, the fitness industry is recognising the importance of holistic well-being. Mindful movement practices like yoga, Pilates, and tai chi have gained immense popularity for their mindbody connection benefits. These practices combine physical movements, breathwork, and meditation to enhance flexibility, strength, and mental clarity. Studios and fitness centres now offer dedicated mindfulness classes that allow busy people to find balance, reduce stress, and cultivate a deeper sense of self-awareness.
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Functional fitness focuses on movements that mimic everyday activities, improving strength, mobility, and coordination for real-life tasks. This trend aims to enhance quality of life and prevent injuries by training the body to perform better in activities like lifting, carrying, and bending. Functional fitness programs often incorporate exercises using kettlebells, resistance bands, and bodyweight movements. The versatility and practicality of these workouts appeal to a wide range of individuals, from athletes to seniors.
The rise of virtual fitness platforms and on-demand workouts has revolutionised the way we exercise. With busy schedules and limited access to gyms, individuals now have the freedom to choose from a vast library of online classes. From cardio and strength training to yoga and dance, virtual fitness offers flexibility and convenience, allowing users to exercise anytime and anywhere. Many platforms also provide live classes with certified instructors, creating a sense of community and accountability.
Whether you prefer intense HIIT workouts, mindful practices, or virtual fitness experiences, there's something for everyone. Embrace these trends and embark on your fitness journey with renewed enthusiasm and vitality.
Our supplements are kind to your body and kind to the world, every capsule, liquid and powder is Effective, Ethical, and Pure.
Effective: Health supplements need to work. Our nutritionists’ study peer-reviewed human research to create optimal formulations.
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So you're ready to embrace daily self-care, but the search for the ideal skincare routine has left you feeling overwhelmed?
The vast array of options, confusing terminology, and costly visits to the dermatologist can be quite a hassle and strain on your wallet. However, fear not! You can achieve professional-grade results all on your own. All it takes is a dash of creativity, a touch of personalisation, and a commitment to consistency.
Just like we're all unique, our skin is no exception. Some of us have oily skin that seems to glow throughout the day, while others contend with dryness and flakiness. And then there are those of us ‘lucky’ enough to have combination skin, with an oily T-zone and dry patches elsewhere on our faces. Does any of this sound familiar? Identifying your skin type is the first step towards developing a personalised skincare routine that caters to your specific needs
Once you have determined your skin type, it's time to embark on this exciting journey. With a little guidance, you'll be able to find the perfect cleanser for you.
For oily skin, opt for a robust cleanser that can effectively tackle excess oil and keep pesky acne breakouts at bay. Look for cleansers containing salicylic acid, a potent ingredient that breaks down fatty compounds and fights harmful bacteria. Your oily skin will greatly appreciate it. Some excellent options to consider are the SKOON.
Whitewash Purifying Cleanser, Back 2
Nature Detoxifying Cleanser, or Alba
Acnedote Deep Pore Wash
On the other hand, if you're grappling with dry skin, give it some extra TLC. Choose a moisturising milk or foam cleanser that won't strip away excessive amounts of your skin's precious oils. Seek out cleansers enriched with hyaluronic acid, a hydrating and soothing ingredient that dry skin craves. The Dr. Hauschka Soothing Cleansing Milk or Esse Sensitive Cleanser could become your new best friends.
If you find yourself in the combination club, a more nuanced approach is needed. Opt for gel or light foambased cleansers. Look for cleansers containing vitamin C, which not only reduces pigmentation but also provides much-needed hydration. Ren Skincare
T-Zone Control Cleansing Gel or Avalon
Organics Vitamin Cleansing Gel are excellent choices to balance your combination skin.
Once you've discovered your cleanser soulmate, it's time to get down to business and wash your face like a pro. Wet your face with lukewarm water and let the magic begin. Avoid vigorously scrubbing, as this can irritate your skin. Instead, use gentle circular motions to thoroughly cleanse your face. Take your time and cover all areas for at least a minute. Rinse with lukewarm water, pat dry with a soft towel, and voila! You're one step closer to achieving that radiant complexion you've always dreamed of.
Let's talk about exfoliation. When done correctly, it can be like a secret weapon in your skincare arsenal. Exfoliating two to three times a week can work wonders for your skin. It helps unclog pores, reduces the appearance of fine lines, and leaves you with a fresh, glowing complexion.
There are two types of exfoliants to choose from: chemical and physical. Chemical exfoliants, such as resurfacing serums with acids or enzymes, dissolve and loosen dead cells. Physical exfoliants, on the other hand, contain small particles or textured surfaces that gently scrub away dead skin and debris. Adjust the frequency based on your skin's needs and sensitivity.
Remember, you don't have to spend a fortune on fancy exfoliants. There are plenty of affordable options available that work just as effectively.
Let's move on to moisturising, shall we? After all the cleansing and exfoliating, your skin needs some love and hydration. Think of your moisturiser as the final touch to your skincare routine.
Choosing the right moisturiser depends on your skin type. If you have oily skin, opt for a water-based, oil-free option like the refreshing Ren Clean Skincare Replenishing Gel Cream. For dry skin, a cream-based moisturiser that feels luxuriously rich and takes its time to absorb is ideal. Consider keeping the SKOON. Beautifuel Double Thick Cream on hand. Combination skin can go either way, depending on whether you lean more towards oily or dry.
You can even take it up a notch by incorporating day and night creams. While you sleep, these moisturisers work their magic, rejuvenating your skin and preparing it for a new day. The Wellness Rejuvenation Day and Night Cream make a great combination.
Lastly, let's not forget about sun protection. The sun's rays may feel warm and inviting, but they can damage your skin, leading to wrinkles and lines. That's why including a good SPF in your skincare routine is vital.
For oily, acne-prone, or sensitive skin, look for mineral and non-comedogenic formulas that won't clog your pores or cause excess oil. Dry skin will benefit from sunscreens with added ingredients like ceramides or hyaluronic acid for an extra boost of moisture.
So, fellow skincare enthusiasts, remember this: by establishing a consistent and personalised skincare routine, you can achieve amazing results and enjoy the transformative effects it has on your confidence. Say goodbye to the hassle of finding the perfect routine and hello to a healthier, more radiant complexion. Your skin deserves the best, and now you have the tools to make it happen. Get ready to glow!
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Cherry Night is the natural bedtime tonic that combines Morello cherries and magnesium in a pleasant-tasting nutritional nightcap.
Establish a night time routine with Cherry Night and feel vibrant the next day. Nutritionist formulated with 100% active ingredients, our unique blend of active ingredients includes Morello cherries - a natural source of melatonin, along with the amino acid glycine and red date extract. The addition of magnesium contributes to a reduction of tiredness and fatigue, supports electrolyte balance, the nervous system, normal muscle function, normal psychological function and contributes to normal energy-yielding metabolism. Simply mix the powder with water or juice.
100% SATISFACTION GUARANTEE
By Mpho Masenya
It’s hard to believe that we are already through much of the thick of winter. I must confess - like many others, I tend to neglect my foot care routine during this time, when I’m cosied up in my socks and boots. With our feet hidden from sight, it can be easy to focus more on our exposed face and hands. However, when spring arrives, I'm faced with the consequences - dry feet resembling tree bark and overgrown toenails, both in desperate need of a pedicure. That said, the warmer temperatures bring different challenges of their own - think sweat, moisture exposure, dehydration, the risk of fungal and bacterial infections, plus other delights.
Our feet play a crucial role in enabling movement, supporting our body weight, and maintaining balance from various angles. Choosing appropriate footwear throughout the seasons is more important
than we may realise. My mom used to say that quality shoes are a life essential. At first, I thought she was merely expressing her love for shoes, but I later realised the wisdom behind her words.
Sandals and flip flops, while beloved for their summery appeal, can cause the skin on our heels to harden quickly due to exposure to dry air. Additionally, they provide minimal cushioning, which can lead to stress on the feet. This can trigger issues such as cracked heels, minor fractures, heel and arch pain, bunions, and other long-term effects on our gait. There are also overlooked factors that impact foot health, such as vitamin deficiencies, hot showers, harsh soaps that strip natural lipids, ageing, and diabetes.
“The human foot is a masterpiece of engineering, a work of art.” - Leonardo Da Vinci
Maintaining healthy and radiant feet throughout the year is easily achievable through a holistic approach. Here are some of my favourites:
Taking care of your feet at home is simple, but if you have severe foot issues, it's advisable to consult a podiatrist.
• Soak your feet in water to soften them. Add natural antiseptic honey twice a week and occasionally alternate with Epsom salts to ease inflammation.
• Exfoliate using a gentle scrub, pumice stone, or foot file. Avoid excessive exfoliation as it can remove protective barriers and lead to more callous build-up.
• Regularly moisturise your feet with a rich moisturiser. Allow your skin to absorb it and seal in the moisture by wearing natural fibre socks such as cotton, wool, or bamboo.
• Massage your feet with coconut or olive oil - both rich in fatty acids and enriched with vitamin E - to improve cracked heels. Coconut oil has antimicrobial, hydrating, and healing properties. You can also include footfriendly antiseptic, anti-inflammatory, and antimicrobial essential oils like tea tree, lavender, and peppermint.
• For your toenails, apply argan oil to moisturise the cuticles. When selecting a nail polish colour, be mindful that certain darker shades may cause intermittent stains. Consider using a gentle nail polish remover that is better for the nails, and take breaks from nail polish from time to time to allow them to breathe.
The golden rule for all shoes is to prioritise the right fit, support, and size. Additionally, it's important to recognise that no single shoe can meet all requirements. Quality and functionality should take precedence over fashion, if you’re serious about the state of your feet.
In Winter
• Opt for breathable fabrics
• Allow your shoes to dry out between wearing to prevent foot odour and fungal infections
• Wear shoes with a wide toe
Foot health is often overlooked when it comes to discussing nutrition. However, your feet can serve as a barometer of your overall well-being.
• Maintain a balanced diet that includes foods rich in vitamins C, E, B3, B12, iron, and fatty acids.
• Limit your consumption of foods high in salt and sugar to prevent dehydration and swelling.
Mpho Masenya is a passionate writer, communicator and advocate for basic nutrition education.
Key Indications
• Increase stamina
• Assist low libido
• Boost vitality
• Increase endurance
• Relieve chronic stress
• Antioxidant boost
• Joint mobility support
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.
GoodHealth Products (021) 701 5000 I sales@goodhealthsa.co.za
Available at all Wellness Warehouse branches across South Africa
Main centres incl: Ballito, Benmore, Canal Walk, Cavendish, Gardens, Constantia Emporium, V&A, Clearwater Mall, Dainfern, Drakenstein, La Lucia Mall, Waterstone Village, Brooklyn Mall, Kyalami, Gateway KZN, Lonehill, Table Bay, Nicolway
Please note complementary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits
GoodHealth VIGOR capsules contain ingredients proven to stimulate blood circulation, increase endurance, promote healthy testosterone levels and improve joint mobility.
As society becomes increasingly aware of the urgent need to address environmental concerns, eco-friendly homes are gaining popularity. We explore the latest eco home trends that prioritise sustainability, energy efficiency, and the use of renewable resources, helping us create a greener and more sustainable future.
A significant trend in eco home construction is the use of sustainable materials and practices. Homeowners and builders are opting for recycled, reclaimed, or responsibly sourced materials to minimise environmental impact. Bamboo, cork, and reclaimed wood are popular choices for flooring and furniture due to their renewable nature. Ecofriendly insulation made from recycled materials and low-VOC (volatile organic compounds) paints are becoming standard. Additionally, green construction practices, such as modular construction and deconstruction methods, reduce waste and promote resource efficiency, showcasing a shift towards sustainable building practices.
Net-zero energy homes aim to produce as much energy as they consume, effectively cancelling out their carbon emissions. These homes achieve this by utilising renewable energy sources, such as solar panels or wind turbines, combined with energy-efficient systems and appliances. Advanced monitoring systems track energy usage and production, enabling homeowners to optimise their consumption and make informed decisions. As renewable energy technology advances and becomes more accessible, net-zero energy homes are becoming increasingly popular, demonstrating our commitment to reducing dependence on fossil fuels.
Integrating smart technology into eco homes enhances energy management and efficiency. Home automation systems can monitor and control energy usage, optimising heating, cooling, and lighting based on occupancy or time of day. Connected appliances and devices can be programmed to operate during off-peak hours or in response to renewable energy availability, reducing strain on the electrical grid. Smart home features also provide real-time data on energy consumption, empowering homeowners to make informed decisions and adjust their habits accordingly. This fusion of sustainability and technology is a prominent trend in modern eco homes.
Passive house design is revolutionising the way we build and live in our homes. These structures are meticulously designed to maximise energy efficiency and minimise carbon footprint. Through airtight insulation, high-performance windows, and efficient ventilation systems, passive homes maintain a comfortable temperature year-round while reducing the need for heating or cooling. The emphasis on natural light and optimal solar orientation further reduces energy consumption. With their remarkable energy-saving capabilities, passive homes are a leading trend in eco-conscious construction.
Homeowners can now create spaces that are energyefficient, comfortable, and environmentally conscious. By embracing these trends, we can build a greener and more sustainable future for generations to come.
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I heal through love by taking you on a journey that allows you to make peace with YOUR past, embrace YOUR future & live in YOUR present. I also design love-based organisational development strategies and workshops.
Preparing for life after childbirth is essential for new moms. While it's natural to focus on your baby's needs and birth plans, it's equally important to prioritise your own well-being during the postpartum period
Dr Khungelwa Mrwebi, Regional Clinical Manager at Life Healthcare, emphasizes the significance of postpartum care and recommends seeking relevant education and support from medical teams, antenatal and postnatal groups, and trusted maternity services. To help new moms thrive on the postpartum journey, Dr. Mrwebi and RN Susan Bolke, Unit Manager and Midwife at Life St George's Hospital, suggest the following:
Rest is crucial for both physical and mental recovery after giving birth. Reduce stressors in your daily life, accept help from trusted individuals, and take time to relax and bond with your baby. Consider prepping meals in advance, schedule outings or visits, and enjoy fresh air to unwind.
Bringing a new baby home can be emotionally challenging. Be honest about your mental well-being and seek help if needed. Postpartum depression and anxiety are common, so watch for signs such as insomnia, loss of appetite, increased irritability, or difficulty bonding with your baby. Talk to your healthcare provider about therapy or medication options, if necessary.
Whether you had a natural birth or a caesarean section, your body needs time to recover. Follow your clinician's advice and take care of any wounds or incisions. Pay attention to signs of complications or infection and consult your doctor or midwife immediately if any concerns arise. Use maternity pads for comfort and avoid strenuous activities. Gradually incorporate gentle exercise, such as short walks, to promote circulation.
If you choose to breastfeed, create a safe and comfortable space at home. Use a supportive chair or couch and alternate between breasts to prevent engorgement. Warm compresses can aid milk let-down and soothe soreness. Clean your breasts with soap and water and apply breastfeeding-friendly nipple cream. Seek guidance from a midwife or lactation consultant if you encounter challenges.
Don't hesitate to ask for assistance as you navigate this new phase of life. Your support system, including your partner, family, friends, and healthcare providers, can provide invaluable support. Communicate your needs and rely on your village to guide and comfort you along the way.
Remember, taking care of yourself is crucial for your own well-being and your ability to care for your baby. Trust yourself, trust your instincts, and embrace the wonderful journey of motherhood.
By Molebogeng Setlaelo
In our journey of self-discovery and collective evolution, embracing the harmonious interplay of feminine and masculine energies is crucial. By exploring the divine qualities within ourselves and seeking balance between grace and strength, compassion and action, we can unlock transformative growth and co-create a more integrated reality.
The feminine embodies a powerful force that flows through all of existence. It encompasses qualities such as grace, compassion, intuition, and nurturing. Feminine energy is receptive, creative, and fosters connection and emotional intelligence. It honours life's rhythms, cycles, and intuition. The feminine holds space for deep healing, self-expression, and the cultivation of harmonious relationships. It encourages embracing vulnerability and celebrating interconnectedness.
The masculine embodies qualities of strength, action, assertiveness, and focused direction. It represents active and outwardly driven forces. Masculine energy is associated with logic, rationality, and manifesting goals into reality. It encourages independence, leadership, and the pursuit of individual purpose. Balanced masculine energy provides stability, protection, and structure. It complements feminine energy, creating a harmonious interplay of strength and grace.
Divine energy is considered transcendental and sacred. In the context of feminine and masculine energy, ‘divine’ signifies qualities that go beyond the mundane and encompass deeper spiritual aspects and alignment.
Divine feminine energy is associated with qualities such as unconditional love, nurturing, intuition, creativity, and living in connection with the cycles of nature. It represents wisdom, compassion, and the ability to bring forth life.
Divine masculine energy represents the active and transformative forces that bring structure, order, and manifestation to the world. It contributes to feelings of assurance and security.
These energies are divine because of their inherent alignment and harmonious interconnection. Cultivating awareness of them allows us to recognise and acknowledge imbalances, nurturing the energy that needs support. This dance of self-awareness and mutual support empowers us to honour the divine essence within ourselves and embrace the transformative nature of finding balance between these energies.
To achieve balance, empower yourself with self-knowledge, including listening to your body, emotions, and reactions to the outside world. Here are practical ways to nurture and connect with your divine energies:
• Embrace self-reflection to understand and honour both aspects
• Cultivate mindfulness to recognise dominant and suppressed energies
• Integrate qualities like assertiveness and receptivity, and action and intuition
• Choose clothing and self-expression that reflects the qualities you seek to connect with, using style, cut, or colour as a harmonious expression of the energy you wish to nurture and embody
As we embrace and nurture the divine aspects within ourselves, we open doors to profound transformation. Embark on a soulful exploration of your unique energies and embrace the beautiful interplay of the feminine and masculine within you. Within this sacred dance lies your power to illuminate your path and manifest a life of true balance and wholeness.
Molebogeng is a spiritual healer and herbalist who is passionate about holistic healing and embracing spiritual principles. To get in touch, email mmb.setlaelo@gmail.com.
Whether you’ve been journalling in beautiful notebooks for years or are just starting to consider putting pen to paper, the act of writing down your thoughts and feelings can have numerous benefits for your wellbeing.
For centuries, people have been turning to their journals as a powerful and private way to process emotions, work through difficult experiences, and gain clarity on complex issues. Viewed by many as a helpful tool for self-reflection, personal growth and even selftherapy, journalling can be helpful in navigating the ups and downs of everyday life.
If you’re ready to deepen an existing practice or aren't sure where to start on the journalling journey, here are a few prompts to get you going…
What are two emotions I’ve felt today?
What are three small things I am grateful for today?
To whom could I show more love and appreciation?
What went well in my working life today?
What am I currently excited about?
Who am I most grateful for today?
What am I most grateful for in my home?
What is my main current personal goal?
What is my main current professional goal?
How am I feeling about my finances at present?
How am I feeling about my health at present?
Have I invested in my mind today?
What new skill would I like to learn?
What new hobby would I like to adopt?
What makes me feel valued?
How would my perfect day unfold?
What makes me feel calm?
What inspires me?
What three things can I do to improve my mental health this week?
What three things can I do to improve my physical health this week?
How am I feeling in my relationships at present?
How can I invest more in my relationships this week?
What small things bring me joy on a day-to-day basis?
Have I invested in my body today?
What would my ideal morning routine look like?
What would my ideal evening routine look like?
What do I enjoy doing purely for fun?
What have I accomplished this week?
What life accomplishments make me really proud?
Have I moved my body today?
Have I been mindful of the here and now at any point today?
Have I taken any deep breaths today?
What is one good thing to remember when I’m feeling down?
How can I show myself more love this week?
What is my greatest strength?
What scent reminds me of happy times?
What flavour reminds me of happy times?
How do I express my love most naturally?
When do I feel happiest?
What is one piece of advice I would give my younger self?
How do I want my life to look and feel in five years’ time?
What brings me comfort?
What self-care can I invest in this week?
What is one important thing I want to achieve tomorrow?
How do I most enjoy spending my free time?
What challenge am I currently working to overcome?
What one way can I reduce stress in my life?
Who is in my support system?
What new experience would I like to try next?
Do I have a happy place?
How grounded do I feel today?
How present do I feel in my body today?
What is one thing that always makes me smile?
Can I remember the last time I broke down to break through?
What is one of the best things about my life?
What can I talk about for hours?
What is the best advice I have ever received?
Are you tired of feeling as if you're stuck in life, repeating the same patterns and habits despite your best efforts to change? It's a frustrating experience that can leave you feeling powerless and unable to make progress.
Rapid Transformational Therapy (RTT) is a supportive tool that aims to help you break free from the cycle.
It’s a relatively new form of therapy in South Africa, but is well recognised in the USA. RTT therapists work with their clients (remotely and in person) to help them achieve lasting transformation in all aspects of their lives. The modality recognises that every individual is unique and requires a tailored approach to healing, so the therapeutic approach is highly personalised. At its essence, RTT aims to identify and address the root cause of a problem in order to bring about lasting change.
This form of therapy combines various therapeutic techniques you may already have heard of, including hypnotherapy, psychotherapy, and neuro-linguistic programming (commonly known as NLP).
During an RTT session, various techniques are employed to access the subconscious mind and help clients identify and release any limiting beliefs or thought patterns that may be holding them back. The client is encouraged into a relaxed state, and is then guided through a process of self-discovery that helps them identify the root cause of their issue. It’s a gentle and non-invasive therapy that aims to create a safe and supportive environment in which individuals can explore their innermost thoughts and feelings.
Whether you’re looking to improve your relationships, boost your confidence, or overcome a specific challenge, RTT can help you achieve your goals and live a more fulfilling life. If you're ready to take the first step towards a more fulfilling life, consider trying RTT with a qualified therapist.
Leandra Besters is a certified Rapid Transformational Therapist passionate about helping people achieve lasting change in their lives. Thanks to her background in yoga and meditation, she understands the importance of the mind-body connection, and works with her clients to improve their physical as well as mental well-being. For more information or to get in touch, visit www.LeandraBesters.com or follow her on Instagram @FreewithRTT.
When you think of meditation, you’re more likely to envision a yogi in lotus position that a C suite executive in a board room.
However, thanks to its widely researched benefits for reducing stress and increasing focus and productivity, meditation has become increasingly popular amongst business leaders and professionals.
Regardless of what style of meditation you practise, the technique is – at its core – simply a form of mindfulness, which involves focusing on the present moment and becoming more aware of your thoughts and feelings. Perhaps most important to remember is the fact that it’s not about clearing your mind of thoughts, but rather about allowing them to come and go, without becoming carried away with them.
Some widely practised forms of meditation include:
• Mindfulness meditation
• Zen meditation
• Focused awareness meditation
• Movement meditation
• Mantra meditation
• Transcendental meditation
• Loving kindness meditation
• Progressive relaxation
• Visualisation
Regardless of which you choose, the benefits are the same…
• Stress management
• Greater emotional equilibrium
• Bigger picture thinking
• Enhanced self-awareness
• Improved focus and concentration
• Improved problem-solving
• Enhanced creativity
• Decreased anxiety
• Improved sleep
• Enhanced productivity
• Improved memory
• Improved interpersonal relationships
“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”
- William Londen
All these benefits can, of course, be applied directly to greater satisfaction and success in the workplace.
Meditation can help you stay focused, increase creativity, and make better decisions at work. One study even found that people who meditate regularly have increased gray matter in the prefrontal cortex, which is associated with decision-making, attention, and self-control. Another found that meditation can improve cognitive flexibility, which is the ability to switch between tasks and think creatively.
Stress is of course an ever-present problem in the business world, and can lead to burnout, decreased productivity, and a host of other health problems. Meditation has been shown to reduce levels of cortisol - the hormone that is released in response to stress – as well as to help develop resilience in the face of multiple stressors and setbacks.
When you meditate, you become more aware of your thoughts and emotions, which can help you communicate more effectively with colleagues and clients. You may also become more empathetic, which can help you understand the perspectives of others and build stronger relationships.
• Google’s ‘Search Inside Yourself’ meditation programme aims to help employees build their emotional intelligence.
• The meditation rooms at Apple aim to encourage greater insight through the stilling of the mind.
• Nike’s dedicated meditation spaces aim to offer employees opportunities to relax and regroup.
• Facebook’s weekly in-house meditations are offered to help boost productivity and morale.
• Amazon’s ‘ZenBooths’ aim to create a space where team members can focus on their mental and emotional wellbeing during the work day.
• LinkedIn Executive Chairman Jeff Weiner uses the HeadSpace meditation app daily.
• Huffington Post Founder Arianna Huffington cites 20 – 30 minutes of meditation as a non-negotiable part of her morning routine.
• Microsoft Founder Bill Gates has shared that 10 minutes of meditation a day helps him to calm his emotions and thoughts.
Ready to reap the benefits in your own workplace? Here are a few easy ways to start:
use guided meditation apps to lead group meditation sessions during lunch breaks or before or after work. This can help employees to feel more comfortable with the practice and provide a sense of community around meditation.
• Encourage mindful breaks: Remember to take (and encourage) mindful breaks throughout the day. This could involve taking a few deep breaths or focusing on a calming image or phrase for a few minutes… this can improve productivity and focus in the long run.
• Provide resources: Offer resources like books, apps, or guided meditations for team members to use at their desks or at home. This can help employees to integrate meditation into their daily routine and continue to practise outside of the workplace.
• Integrate meditation into meetings: Start meetings with a short meditation or breathing exercise to help yourself and your team to focus and clear your minds before diving into work-related discussions. This can help to reduce stress and increase productivity during meetings.
Want to learn more? We can highly recommend Hansika Metha's Meditation for Business (Quickfox Publishing), available at leading bookstores and online.
• Create a meditation space: Designate a quiet area in your workplace where you or your team can retreat to meditate. This could be a small room or a corner of a larger room. Consider including cushions or chairs to sit on, as well as any props like yoga mats or blankets that might make the space more comfortable.
• Offer guided meditation sessions: Bring in a meditation instructor or
• Offer a mindfulness programme: Consider offering a structured mindfulness programme that includes meditation sessions, mindfulness training, and resources for employees to take home.
• Lead by example: Incorporate meditation into your own workday routine, and encourage your colleagues to do the same. This can help to create a culture of mindfulness and well-being in the workplace.
Embark on a unique adventure off the beaten track to discover breathtaking landscapes, incredible wildlife, and profound historical treasures in the Land of Origins
Ethiopia is an ideal destination for those craving a cultural experience – a chance to immerse yourself in the presence of ancient relics, and feel the significance of centuries of mankind…
As the only African nation to avoid colonisation, Ethiopia's landscape offers a unique glimpse into the ancient civilizations that have shaped its rich history.
Experience a unique journey through time by visiting these remarkable destinations:
Once the capital of the Aksumite Empire, this area, continuously inhabited for centuries, boasts ruins dating back to 100 AD.
Known as the 'Camelot of Africa,' Gondar features a collection of medieval castles, churches, and royal chambers.
Scattered across the largest lake in Ethiopia, these 14th-century monasteries and churches depict vibrant biblical scenes on their colourful round walls, housing mystical relics at their centres.
Not a history enthusiast? Fear not! Ethiopia's cuisine will take you on a journey of its own… Coffee, the magical bean that fuels entire days, tasks, and smiles, finds its origins in Ethiopia.
Legend has it that a goat herder noticed the invigorating effect of these specific beans on his flock and decided to give them a try. The word spread, and Ethiopia became one of the world's leading coffee producers.
Renowned for its distinct and rich flavours, Ethiopian coffee is highly sought after worldwide. It is best enjoyed during a coffee ceremony, where raw beans are processed, communities gather for discussion, and the roasted beans produce ‘liquid gold’ - an experience blessed by the exchange of ideas.
In fact, the entire repertoire of Ethiopian cuisine has been recognized by UNESCO as an Intangible Cultural Heritage of Humanity, thanks to its unique flavours and communal eating traditions.
To indulge in these delectable delights, head to ancient citadels like Harar, a city with a 1 000-year-old history that boasts striking architecture, ancient markets, and a wide array of culinary offerings.
For nature lovers, Ethiopia is a veritable paradise brimming with awe-inspiring landscapes.
The Great Rift Valley
Stretching from the Red Sea, this colossal valley offers towering peaks, lush forests, and deep canyons, inviting intrepid explorers to venture into its depths.
Witness the majestic tapering of the river from Lake Tana, as it cascades down a sheer chasm to create a mesmerising spectacle of mist, rainbows, and verdant surrounds.
Referred to as the 'Roof of Africa,' this mountain range presents breathtaking panoramas and dramatic cliffs, and is a favourite destination for avid hikers. It is also home to elusive wildlife such as the Ethiopian wolf
Africa's lowest and hottest point, this seemingly inhospitable place showcases surreal and vibrantly coloured landscapes, sulphur lakes, and an active volcano.
Home to some of the world's oldest human remains, this valley offers a glimpse into the past and an opportunity to visit and learn from the indigenous tribes that still thrive there.
“Ethiopia appears to belong to an atlas of imagination; part of legend, part far-tale, part Old Testament book.” - Stanley Stewart, The Telegraph
What many don’t know is that Ethiopia is home to numerous endemic species, making it a haven for wildlife enthusiasts.
Amidst the spectacular array of animals, one can often spot a pair of unique eyes belonging exclusively to the region…
Among these remarkable creatures are the resilient Walia ibex, the elusive Menelik's bushbuck, the majestic Swayne's hartebeest, the rare Simien Wolf, and the fascinating Gelada baboon.
Want to experience the very best of Ethiopia in five-star style?
Atelier Africa Safaris specialises in curating luxurious, bespoke, once-in-a-lifetime trips across Africa. Timo and Michele, the dynamic duo behind the business, will tailor every aspect of your journey to suit your preferences, ensuring the best accommodation, guides, attractions, and more.
Contact timo@atelier-africa.com to begin your adventure today!
Did You Know?
Female Gelada baboons display a brightened, heart-shaped red spot on their chests when seeking a mate. How romantic!
Vex King I Pan
MacmillanIn this beautiful book, bestselling author Vex King (best known for Good Vibes, Good Life and Healing ) provides a roadmap to self-love. By focusing on this purest form of love, readers can strengthen relationships, heal from past trauma, and develop healthy habits. Discover your inner workings and move closer to love with an insightful and comforting read.
Melanie Verwoerd I The Feldstein Agency
The author’s life takes an unexpected turn after her gynaecologist discovers a large ovarian tumour. In this candid and vulnerable read, she courageously explores the pain, grief, and transformative power of lifealtering experiences. It sheds light on women's relationships with their bodies, sexuality, and finances, answering profound questions of the soul.
Tracey
Lange I Pan MacmillanSunday must confront her family, whom she left behind along with her high school sweetheart, after a life-changing accident. As she navigates their resentment, she discovers the power of revealing past secrets and the potential for renewed bonds.
Evelyn Alessandri I Evelyn Alessandri
Set weekly intentions with Evelyn Alessandri's beautiful 52-card positivity deck. Choose a card each week and display it as a reminder to make positive choices in your decisionmaking each day.
Hansika Metha I Quickfox Publishing
Meditation has become essential for busy professionals, enhancing productivity, balance, and well-being. In this colourfully illustrated guide, Metha demystifies meditation and presents over 60 techniques for readers to incorporate into their daily lives, including inspiring case studies from the best in business around the world.
William Body I Penguin Random House
Follow Cashel Greville Ross on a captivating yet relatable journey through the ups and downs of life. From soldier to lover, farmer, and diplomat, this tale illuminates the unpredictable nature of each day as experienced by one human.
Bill Bryson I Penguin Random House
Embark on an entertaining journey through the human body, marvelling at its incredible work every day. Packed with stunning photos and illustrations, this hardcover is filled with fascinating facts and astonishing stories, making it a must-read for everyone interested in the workings of their own body.
Yotam Ottolenghi & Noor Murad I Penguin
Random House
If you've ever felt uninspired while staring at your kitchen cupboard full of simple ingredients, this book is for you. Join the Ottolenghi Test Kitchen team as they guide you through creating flavorful dishes with their signature flair - using what you’ve already got at home.
James Hendry I Pan Macmillan
Return to Sasekile Private Game Reserve and join the MacNaughton brothers as they encounter wildlife, train aspiring game rangers, and manage a staffed lodge. Hendry's engaging storytelling will keep you on your toes and laughing all the way.
Richard Sutton I Pan Macmillan
In today's demanding world, experiencing failure, low self-esteem, and pressure is almost inevitable. Luckily, Thrive offers practical tools and guidance to break free from self-imposed limitations and unlock your full potential.
JOHANNESBURG
204 on Oxford | 011 268 6403
Bassonia Shopping Centre | 021 003 3552
Benmore Centre | 011 883 3453
Clearwater Mall | 011 475 1914
Cresta Crossing | 012 492 9958
Dainfern Square | 010 495 7459
Harvest Place | 010 745 0748
Honeydew Village I 010 494 9028
Kingfisher Corner | 087 470 0931
Kyalami Corner | 011 468 1047
Lonehill Shopping Centre | 010 746 0230
Morningside | 011 784 1444
Nicolway Bryanston | 010 495 8741
Parktown Quarter | 011 327 6416
Riverside Shopping Centre | 011 463 2350
Verdi Shopping Centre I 010 494 9027
Village View | 011 450 0000
3Arts Village | 087 470 0930
Canal Walk | 021 180 2605
Cape Quarter | 021 425 7007
Cavendish Square | 021 673 7200
Constantia Emporium | 021 795 1386
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The Village Square | 021 492 7821
Gardens | 021 465 8787
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Howard Centre | 021 532 1186
Lifestyle on Kloof | 021 487 5420
Ballito Junction | 032 586 2363
Delcairn | 031 764 1846
La Lucia Mall
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The Wellness Green Journey is our ongoing commitment to contributing to a conscious and sustainable world through environmental and community wellbeing.
We aim to align our efforts with the United Nations Sustainable Development Goals. These include practising and encouraging responsible production and consumption; reducing waste generation through prevention, reduction, recycling, and reuse; and taking urgent action to combat climate change.
Working towards each of these goals is an ongoing project. Here are some of the latest developments...
We were thrilled to be part of another Greenpop Reforest Fest this year, where we sponsored the Wellness Café and got our hands dirty helping volunteers from around the world to plant 5001 indigenous trees at the beautiful Bodhi Khaya Nature Reserve in April. We are grateful to all our team members who joined the treevolution, as well as to our Organisational Development Manager Olivia and our National Learning & Development Manager Sonja, who facilitated the popular Rewilding the Feminine talk at the event’s Wellness Space.
We would like to thank each and every customer who has donated a tree to Greenpop through our online store. You
have helped us plant 1406 trees to date! Want to get involved? Simply select the Greenpop Donation option at checkout next time you stock up on your Wellness favourites…
Y-Waste Partnership
In April this year, we kicked off our partnership with Y-Waste as our official waste management services provider. The Y-Waste team and training has helped us to kit our Distribution Centre and Support Office out with a convenient recycling system, as well as to introduce Bokashi Bins to harvest all our organic waste for compost.
One of the many exciting developments of our new Live Life Well Rewards App is the fact that we are now able to offer digital receipting to rewards members who use the app to claim their cashback, take advantage of personalised offers, and more. Not yet a member? Visit the Rewards page on our site to get started!
Ester-C provides 24-hour immune support
Solgar® Ester-C® Plus 1000 mg Vitamin C is a high strength formula, delivering all the health benefits of this premium Vitamin C, in a convenient one-a-day tablet.
It offers a gentler, more easily digested form of vitamin C, which is pH neutral and non-acidic.
