Wellness Winter issue: Jul - Sep 2022 by Wellness Warehouse

JULY - SEPTEMBER 2022

MAGAZINE

FOOD / HEALTH / BEAUTY / HOME / FAMILY / WISDOM

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ROUTINE ISSUE 103 | JUL/AUG/SEP 2022

R30 (incl. VAT) R15 (incl. VAT) for Live Life Well Rewards members Free with purchases of R1000 or more

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NEW

Rejuvenating Beauty Range Simplified skincare to naturally nourish and restore

- 100% natural - Cruelty-free - Eco-friendly - Affordable

Shop in store & online www.wellnesswarehouse.com

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A rainbow of over 20 superfoods One delicious solution for daily wellness

Detoxification | Gut function | Immunity | Stress management Gluten free

Vegan

non-GMO

E D ITO R’S N OT E

E D I T O R ’S N OT E What does winter wellness mean to you? For me, it’s about stepping back from my participation in the daily dance of distraction and approaching simplicity as a wellbeing practice. Rather than an exile or disappearance from life, withdrawal – done well – can be the very best way of readying oneself to step forward. Underestimated in this time of constant action and engagement, a good hibernation can leave us clear, rested, and ready to appear again in the world through an emphatic statement of a life – one that we are proud to call our own. I intend to spend my hibernation in active gratitude for the many gifts of the season – the freshness of a cool wind, the tawny hue of a winter landscape, and the many voices that emerge to comfort and inspire when sitting among friends around a fire. Whatever form your own well winter takes, I hope that you find something in the pages of this edition to inspire and support it.

Lara

CONTENTS

JULY - SEPTEMBER 2022

Regulars 6 EDITOR’S CHOICE From brand-new natural beauty releases and anti-ageing innovation to daily vitamins and probiotics, home water purification systems and more, our editor shares her musthave 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 Simon Alston shares what’s sprouting at Wellness this quarter.

12 MY JOURNEY TO WELLNESS Cover model Emma Stubbs shares how she lives life well. 14 WELLNESS TRENDS WE’RE WATCHING From femtech and psychedelics to gender-inclusive products and skinimalism, we explore the latest and greatest in health and wellbeing. 24 MEET THE SUPPLIER How lelive transformed from an online community to a bestselling skincare brand 34 WIN WITH WELLNESS We’ve got a great lineup of giveaways in this edition! Think healthy chocolate, winter wellness hampers, essential oils, and more. 73 STORE DIRECTORY Find your nearest Wellness Warehouse and enjoy living life well with us

78 ON OUR BOOKSHELF Increase your spiritual abundance, try an easy one-pot recipe, future-proof your work and disappear into the pages of a feel-good local novel with our current favourite reads

Food 18 KETO ADAPTOGEN HOT CHOCOLATE Super-charge your cup of comfort with this powerful combo 20 SPINACH ROULADE A simple yet impressive Veggielicious creation 22 LETTUCE WRAPS Serving up wellbeing couldn’t be easier! 26 FITNESS FUEL We explore the best snacks and shakes for before, during and after your workout.

Health 58

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28 YOUR GUIDE TO ESSENTIAL OILS How to choose the right aromatherapy solution for every mood and need

32 WHY YOUR CYCLE IS YOUR SUPERPOWER Our expert explores cycle tracking as the original biohacking. 36 DRINK TO GUT HEALTH We’re loving liquid probiotics! Here’s why… 38 MANAGING DIABETES NATURALLY Diet and lifestyle interventions to help prevent and manage this common health challenge 40 SIMPLE & SOPHISTICATED Get back to basics with the ancient wisdom of Ayurveda

Movement

42 IMPROVE YOUR POSTURE, ELEVATE YOUR MOOD A movement specialist shows us how. 44 YOUR HEALTH JOURNEY: ARE YOU ASKING THE RIGHT QUESTIONS? Take your weight loss goals from theoretical desire to actionable commitment 46 CYCLING FOR CHANGE We catch up with cyclist, sports medicine physician and high-performance sports strategist Dr Phatokuhle Zondi on how she lives life well.

Beauty 48 LOCAL IS BEAUTIFUL Why Africa’s natural resources provide the best base for your beauty

52 TERRIFIC TONERS We explore where toner fits into a good daily skincare regime and share a few of our favourite homemade and store-bought natural options.

Wisdom

Green Living

67 THE POWER OF GRATITUDE How this simple practice and mindset shift can move you into a place of joy

56 SENSATIONAL SUCCULENTS Keen to fill your space with plant babies but struggle to keep them alive? Enter the super succulent.

70 THE ART OF PERCEPTION You’ll see it when you believe it!

Family 58 HAPPINESS IN A FURBALL We explore the many joys (and health benefits!) of sharing daily life with pets. 62 PARENTAL BURNOUT It’s time to talk about the challenge many have been too guilty to admit… 64 POST-PARTUM SUPPORT A physiotherapist shares her tips for supporting breastfeeding and overall wellbeing during the precious yet challenging period after giving birth.

Abundance 72 REWRITE YOUR MONEY STORY It’s time to investigate and transform your relationship to financial wellbeing.

Getaways 74 PENGUINS, SEASCAPES & BAREFOOT LUXURY We visit the Boulders Beach Villa in Simon’s Town. 76 WINTER IN THE WINELANDS Enjoy this special time of year in the heart of Franschhoek and the lap of luxury

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EDITOR’S CHOICE

EDITOR’S CHOICE SUPPLE AND S O P H I S T I C AT E D

I get so excited each time a new release drops from Environ. The latest to cross my desk was their Focus Care Youth+ 3DSynergé Filler Crème and Frown Serum. Together, these powerful products work to target fine lines and wrinkles, improve skin texture, and deeply nourish and protect through the inclusion of vitamin A and antioxidants. Once again, the Environ team has not disappointed. The rigorous research that goes into the creation of each of their groundbreaking releases has clearly paid off in the range, and I feel secure in the knowledge that the South African stalwart will continue to support me in achieving flawless skin at every age.

ONE-STOP WELLBEING

When it comes to health, I’m a real fan of a one-a-day solution. It’s no surprise that I’ve got a bottle of Viridian’s High Five Multivitamin and Mineral Formula and Daily Synerbio in my supplement drawer. The ‘High Five’ refers to the higher level of vitamin B5, which supports mental performance, and assists in reducing fatigue. Added to this is buffered vitamin C, vegan vitamin D, and essential minerals like selenium, iron and zinc. Synerbio Daily is an expert formulation of good gut bacteria with added prebiotics for gut health and overall wellbeing, so with these two in my arsenal, I know that I’m ready to face any day!

TA S T Y G R E E N S

The future of herbal and nutrient support, the Metagenics Phytoganix dietary supplement gives me all the wholefood goodness I need for strong immunity and overall wellbeing, in one convenient powder. This nutritional wonder features 20+ wholefoods in each serving, including organic fruit and vegetables, flax seeds, chia seeds, quinoa sprouts as well as prebiotics and probiotics. I add a scoop of the surprisingly tasty green goodness to my morning smoothie, and feel great knowing that I’ve covered so many of my health bases in one go!

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P U R E H Y D R AT I O N

Convenient, conscious and terribly stylish, Kuro-Bo has significantly levelled up my home hydration game. I love the idea of using activated charcoal for eco-friendly water purification, and simply adding the Kuro-Bo sticks or koins to their beautiful containers makes natural filtration as easy as can be. The 8 l Bamboo Water Filter Dispenser is hand-made, lightweight, and made from glass for a gorgeous, plastic-free hydration station. For those looking for something a bit smaller, the 2 l Bamboo Water Filter Jug is not only easy on the eye, but also ergonomically designed for easy pouring, with a leak-proof steel and bamboo lid. If you’re on the go, the 550 ml Glass Water Bottle uses the same materials and durable reinforcements of its bigger siblings in a portable bottle for a convenient purified water experience wherever you find yourself.

ANCIENT WISDOM, MODERN SOLUTIONS

Traditional Chinese Medicine (TCM) endures for good reason! Bringing TCM to South Africa since 1997, Chinaherb was developed by Dr. Chunlan Li and Prof. Yi Zhang, and is based on knowledge passed down for millennia. While they offer a wide range of solutions for a myriad different health concerns, I find their Smooth Intestine formula to be particularly helpful in helping me treat the symptoms of IBS. Based on AD Danxi’s 1481 Mastery of Medicine handbook, it assists in smoothing liver functioning, strengthening the spleen and neutralising the damp and hot ailments that prevent healthy gut performance. If you’re prone to diarrhoea, cramping, constipation or stomach candida, this powerful combination of organic herbs may assist in treating and maintaining intestinal health. It has, after all, been tried and tested for millennia!

ONE-STOP WELLBEING

EDITOR’S CHOICE

SKINCARE SIMPLIFIED

FA C E F O O D

While I didn’t initially jump at the idea of putting beef tallow on my face, this backto-basics range has become an unexpected staple in my skincare routine. Sourced from free-range beef, the tallow is a molecular match to skin lipids, and - as it turns out - a great ingredient for feeding my face its ’natural diet’. It’s filled with naturallyoccurring vitamins A, D, K and E, plus fat-soluble activators, omega 3, and antioxidants. The 55% saturated fat functions as a barrier to layer, moisturise and protect the skin after the daily washing that strips it of its natural moisture. I love the Face Butter for its luxurious feel and long-lasting hydration; the Body Butter for its non-greasy formulation and silky soft results; and the Healing Balm for spots, rashes and insect bites. Fat chance I’ll be giving this one up anytime soon!

FROM AFRICA WITH LOVE

Taking skincare in South Africa to a whole new level, lelive is an eco-conscious, unisex and affordable brand created by a community of natural beauties and conscious consumers. I’ve been lucky enough to give my skin a taste of the whole range, thanks to their seven-piece set. While I appreciate the convenience of being able to test all the products at once, I’ve found it challenging to single out a favourite, with such strong contenders across the board! I like to remove my makeup with the Cleaner Colada cleanser (ideal for dry and maturing skin), and to then do my final cleanse with the refreshing Jelly Splash (great for the acne-prone amongst us). In the mornings, I treat my squeaky clean skin to the All Glow’d Up vitamin C and turmeric serum, which is an amazing brightener. In the evenings, the Save Our Skin peach and aloe exfoliating serum leaves my skin feeling extra smooth and pampered. Of course, the collection also contains powerful hydration boosters. Mornings see me lathering on the All the Shade marula tinted SPF 30 moisturiser, which not only gives me a great natural glow, but inclues zinc and vitamin E for that last bit of nourishment. Finally, the dreamy, creamy Du-Pont Shea Butter Lush leaves me duly buttered up for bed.

Finally - a range of affordable, natural and effective care for all skin types. 100% natural and cruelty-free, the brand-new Wellness Rejuvenating beauty collection uses a combination of bioactive ingredients to naturally nourish and brilliantly boost the skin. I love the Rejuvenating Hydration Serum, as the hyaluronic acid assists in keeping my skin moisturised and supple through the change in seasons. The Rejuvenating Eye Contour Serum has also become an invaluable addition to my daily routine, thanks to its cooling, hydrating and reinvigorating effects on my (often) tired-looking eyes. Add a multi-purpose Rejuvenating Gel Cleanser, Toning Mist, Day Cream and Night Cream, and that’s your natural skincare – sorted!

ROLL, BURN & INHALE

I love a good aromatherapy solution, especially if I can use it in a convenient roller or inhaler form. Needless to say, I was thrilled to try Aromatic Apothecary’s new range. The geranium, lemon, peppermint and rosemary in their Wake Up & Focus Inhaler and Roll-on get me going first thing in the morning, while the Silent Moments variations soothe and prepare me for sleep after a long day (think geranium, lavender, chamomile and neroli). I also love burning this one in oil form on my bedside table as I nod off. If you’re prone to aches and pains, the Sport Roll-on Relief – with its ginger, arnica and menthol – is a great one to apply to the affected areas. Last but certainly not least, the Zap Zit Roll-on keeps me looking as great as I feel after rolling, burning, and inhaling the rest!

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

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G I V E A W AY

L e t ’s G e t S o c i a l ! Share your Wellness moments and WIN

C O N G R AT U L AT I O N S @JUICEBOX_001 We hope you enjoy using your R500 shopping voucher to stock up on some more of your favourite Wellness teas!

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.

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FAMILY HEALTH ESSENTIALS G o o d �y Health

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FROM OUR CEO

A message

FROM OUR CEO I would like to say a huge thank you to the 3 200 of you who participated in our recent customer survey and in-person forums. This honest feedback is so valuable to us. Whether it refers to wanting more innovation, less packaging, or greater promotions, we are listening and are always striving to make living life well easier and more affordable for you. Personally, it is my goal to make wellness accessible to as many South Africans as possible. We move closer to this goal everyday by improving access to our trained Wellness Warehouse Consultants, while simultaneously improving the value of the products we offer. Look out for our new monthly deal sheets and chat to our staff about how we’re further delivering on this goal. It is clear that there is a deep and growing desire from those of all walks of life for alternative ways of living, but often there is a knowledge gap as people struggle to take the first steps. Or if they have taken those first steps, it can be challenging to sustain and build on them in a way that is compatible with the other (often hectic) aspects of their lives. We are just as passionate about enabling natural and sustainable ways of living, and see ourselves as your partner on this journey to wellbeing. In an effort to provide more support, we will soon be launching free online consultations with our consultants, covering a range of common health topics as well as product information. June was a significant month for us as we opened our 50th store. This is a huge milestone for Wellness Warehouse and I am so proud to work with a team that knows no bounds! We look forward to welcoming you to our latest stores at Stellenbosch Square, Waterstone Village in Somerset West, and Harvest Place in Kempton Park. As always, thank you for your support and commitment to living life well. Wishing you a warm and healthy winter.

Yours in wellness,

Simon Alston

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CONTRIBUTORS

Publisher: Dr. Sean Gomes Editor: Lara Potgieter lara@wellnesswarehouse.com

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

Helen Nicholson Founder, CEO & Author

Mira Weiner Entrepreneur, Food Consultant & Plantbased Advocate

Kheryne Danu Writer, Women’s Body Intelligence Coach & SuperThrive Creator

Dr Stanley Arumugam Psychologist, Coach & Pastor

Anneke Kruger Movement Educator & Practitioner

Chantell Claasen Aspiring Writer, Freelance Poet & Dancer

Dr Phathokuhle Zondi Cyclist, Sports Medicine Physician & High-performance Sports Strategist

Damian Wood Psychic Medium & Reiki Practitioner

Designer: Mirna Hutchinson design1@wellnesswarehouse.com Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com Print & Production Consultant: Zimasa Malunga 065 900 0145

Wellness Support Office 50 Kloof Street, Gardens, Cape Town

Please note that we are not licensed to diagnose illness or prescribe medication, and the advice shared here does not replace that of a healthcare provider. While we intend to provide the best possible product-related and lifestyle information and support, the responsibility for your healthcare choices remains your own. Wellness Magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith, and do not research advertising claims. Kindly consult a professional should you have any doubts as to the efficacy of any claims made.

Jean Archary Author, Speaker, Certified Financial Planner® & Workplace Coach

Lauren Ellis Physiotherapist with a Special Interest in Breastfeeding & Women’s Health

Mokgadi Itsweng Chef, Food Justice Advocate & Author

James White CEO & Founder of Best10.app

CTPprinters

CAPE TOWN

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

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PROFILE

My journey to

WELLNESS By Emma Stubbs

“I know what a powerful tool fitness is, and want other women to know that the number on the scale cannot measure their health and happiness.” 12 \\ W W W. W E L L N E S S W A R E H O U S E . C O M

PROFILE

’ve always been active. I started dancing at the age of five, and have spent much of my time playing sports or being outdoors ever since. My father was the chef of the house and loved making food from scratch using wholesome ingredients, so I learned the importance of healthy eating from a young age. I went through high school being very focused on academics, and playing hockey as my main sport. After school, I knew that I wanted to keep active, so I signed up to my local gym. I had no previous experience with gyms, so I spent a lot of time watching YouTube videos to learn how to use all the equipment. It was during this time that I discovered Natacha Océane’s YouTube channel. Natacha studied biophysics and now translates scientific research on

the human body into video content for her YouTube subscribers. Being a big science nerd myself (I’d just started my Mechanical Engineering degree), I was very inspired by her knowledge and outlook on fitness. I quickly realised that the way I was going about being fit and ‘healthy’ (eating less and exercising more) wasn’t actually that good for me. I didn’t understand why I was ‘doing everything right’ yet feeling weaker and more tired than ever before.

Towards the end of my first year of studying, I decided to really focus on myself. I wanted to become stronger and - most importantly - I wanted to feel confident from the inside out. I learned how to support my goals through nutrition and working out. I ventured into the male-dominated weights section of the gym and started to eat in a way that supported my lifestyle. I immediately felt more energised, had more stamina at gym, and stayed fuller for longer. I’d never had an unhealthy relationship with food, but this change in my life transformed the relationship I did have with food into a friendship. I still eat all my favourite foods, but I know that wholefoods help me perform my best, so those make up most of my diet. I’ll never forget the day I realised that these changes were working. We were doing a physics practical at uni about levers, and it required us to hold weights to check the torque production of our biceps. I remember picking up the same weight as the men in my class and feeling so immensely proud of myself. Being in a male-dominated field and then meeting them where they were physically was an instant ‘woman power’ moment for me. Going to the gym is now an ingrained part of my routine. I

have gained insane amounts of confidence, along with physical and mental strength. I’ve never been as muscular as I am now, but I have also never felt as comfortable and feminine. I eventually realised that I wanted to pursue a career in health and fitness, so I enrolled in a nutrition diploma and personal training course. I also began to share my journey on Instagram. I know what a powerful tool fitness can be, and want other women to know that the number on the scale cannot measure their health and happiness. You do not need hours in a gym or extreme diets, and exercise should never be a chore. You need to find a style of movement that you enjoy and look forward to. My hope is that by sharing my wellness journey, I can encourage others to start their own. Whether they choose to train at home, outdoors or in a gym, I want to encourage people to begin to move their bodies and uncover their inner power. Follow my journey at @embodii on Instagram, @embodii_ on TikTok and Embodii on YouTube.

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WELLNESS TRENDS

WELLNESS TRENDS REGENERATIVE GARDENING More and more people are embracing the fact that wellness really does start from the ground up. Consumers are rallying against mass-scale agricultural practices - which use toxic, man-made chemicals that severely impact soil health - and shifting towards regenerative farming, which considers the health of both the soil and the end-consumer. Regenerative farming doesn’t have to be on an agricultural scale - you can do it from home! Growing your own herbs and veggies requires nutrient-rich soil, so consider mixing it between harvests (use your hands – it’s good for you). Another, easier consideration is using natural pesticides like onion and garlic spray or neem oil for your edible crops. Compost is king, so consider storing all your old peels (omitting citrus peels) in a sealed bin for later use. A lack of space isn’t an excuse anymore, as vertical gardens are becoming increasingly popular.

INGESTIBLE BEAUTY These days, it’s about more than just collagen and a skinfriendly diet. An ever-increasing range of beauty-from-within solutions is becoming available, and we’re so here for it. Think fulvic acid for managing inflammatory conditions like eczema and psoriasis; fruit extracts to promote vibrant and luminous skin; prebiotics and probiotics to improve skin barrier function; essential vitamins, minerals and healthy fats for everything from hydration to cell renewal; and much more. We’re particularly enjoying the rise and rise of adaptogens and medicinal mushrooms for the natural beauty, with reishi, chaga, cordyceps, shiitake and tremella shown to be particularly beneficial for skin health.

GLUCOSE TRACKING Did you know that an estimated 7.3 million adults ages 18 years or older have diabetes, but are still undiagnosed? Unlike type 1 diabetes, type 2 is preventable, and technology is stepping in to aid in both prevention and treatment through glucose tracking. Smart management of glucose levels is becoming easier and less invasive. A sensor can now be implanted under your skin, which links directly to your device in order for you to track and manage your glucose levels. Portable, wearable, futuristic and far more accessible than previous iterations of glucose tracking, this new technology is also rethinking affordability and addressing stigma in areas in which people are struggling with diabetes and imbalanced glucose levels and don’t have the resources required to live a healthy, fruitful and sustainable life.

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PSYCHEDELICS REIMAGINED Psychedelic science is enjoying a resurgence after years of misunderstanding and repression. Psilocybin - the psychoactive ingredient in magic mushrooms – is proving to be one of the most popular plant medicines of 2022, with people reporting having ‘breakthrough’ experiences on high doses, and enjoying sustained focus, empathy, creativity, and calm on micro-dosing protocols. Other hallucinogens slowly (re)entering the mental health field include ketamine, which – when used in lower doses than for its original anaesthetic function – is showing promise in the treatment of depression; and MDMA, which is being used increasingly for its benefits in treating PTSD. While South Africa has a long way to go before we’re freely able to experience these powerful substances in a professional therapeutic setting, we’re watching this space with great anticipation for what’s to come.

WELLNESS TRENDS

NEXT-GEN WEARABLES

FEMTECH

As biometric data becomes increasingly useful in tracking our health, the future of wellbeing is merging with fashion. Think smart jewellery that directly links to your devices, or inconspicuous glucose trackers that monitor your sugar levels without the pain of pricking. Gaining particular popularity are sleep monitors, which track heart rate and sleep quality through sleek wearable devices to accessorise our pyjamas. Low maintenance, high in demand and adaptable to the diverse range of needs, goals and plans for a healthier, hybridised future, it’s no surprise that wearable tech is set to reach $64 billion by 2024.

With a current market capitalisation of $4 billion, we are seeing women’s wellness tech evolving with the times, and with our bodies. Feminine technology is enabling self-care, improving diagnosis, addressing stigmatised groups, and becoming more and more tailormade to suit a wide range of unique women’s health needs. Tracker applications continue to undergo new iterations in determining the ways of women. Think menstruation, fertility and pregnancy trackers that ensure a richer understanding of and a continuous adaptation to one’s own body and overall health. These trackers are enabling women to locate the patterns of their bodies, spurring a deeper sense of empowerment and responsibility.

INTIMACY REDEFINED Good news - intimacy is sexy again! The confines of COVID taught us to rethink our intimate relations with ourselves, our bodies and our partner(s). Intimacy has trumped sex, with an ever-expanding market of things like sensual massage oils and sex journals to enhance connection and communication. People are making the switch to clean intimate care and libido supplements, plus sex toys that have undergone a face-lift thanks to classier branding, natural ingredients and more tailored experiences. Part of this is the sex tech industry, which is predicted to reach $122 billion by 2024. Get hot this winter with intimacy apps like Ferly - designed to assist users in getting to know their bodies better - or Dipsea, which features erotic audio stories for all tastes.

GENDER-INCLUSIVE PRODUCTS AND SKINIMALISM Selling beauty and personal care products based on gender is falling out of favour as a marketing tactic, for obvious reasons. Coupled with this is the rise of skinimalism, in which people are using fewer products of higher quality (and natural, eco-friendly ingredients). Powerful, multitasking active ingredients and minimal environmental impact are cornerstones of this strippedbare skincare movement, and it’s proving more and more effective in giving our skin everything it needs without layering on too many (unnecessary!) products.

WELLNESS WEEKENDS As our work lives appear to have blended with our home lives for good, it has become more important than ever to get away from our daily, utilitarian spaces. Nature weekends with a wellness twist are more important than ever – from camping with the family to spending a romantic weekend in an ecocabin or taking a solo seaside yoga retreat. These wellness weekends don’t need to break the bank – simply to provide an opportunity for us to separate ourselves from the daily routines that play out within the walls of our homes, and to remind us of what really matters in our lives.

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J O U R N E Y TO

WELLNESS NOURISH AND NURTURE Life slows down in winter, and for good reason. Time spent at rest is vital for our bodies and minds. Plants and animals do this naturally as they enter dormancy and hibernation, but sometimes people need more of a reminder. In the rhythm of the year, we should see the colder months as an invitation to nourish and nurture ourselves. This is what helps us recharge again and transition into spring with renewed energy, ready for whatever the next cycle of life brings.

GIVE BACK

RETHINK ROUTINE

July is when we give back to ourselves and our world. This month we will be focusing on immune strength and self-care, equipping you with the tools to support your wellness needs at this time. We also look at how you can give back to the those around you, especially with Mandela Day in mind.

September is when we rethink routine. It’s the month that we celebrate Spring Day and prepare for the change in season. With that spirit in mind, it’s the ideal time to focus on the products we use in our homes every day, and take stock of what is truly serving our own wellness needs, as well as the planet’s. With Heritage Day in September too, we will be showcasing local brands to add into your routine.

SHOW GRATITUDE August is when we show gratitude. With Woman’s Day coming up, it is an ideal time to honour the nurturing female figures in our lives. In this month, we will be focusing on women’s wellness needs, as well as highlighting brands with inspiring female founders.

www.wellnesswarehouse.com

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Earn and redeem REWARDS POINTS Shop in store or online T’s & C’s apply.

SCAN TO LEARN MORE

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RECIPE

PRIMESELF KETO A DA P TO G E N H OT C H O C O L AT E Serves: 2

INGREDIENTS • 250 ml milk of choice • 250 ml boiling water • 1TBSP cocoa powder • 1 scoop PrimeSelf Keto Creamer • 1/2 tsp cinnamon • 1 scoop PrimeSelf Collagen (Marine or Bovine) • 1/2 tsp PrimeSelf Shroom Elixir Powder • Pinch of sea salt • Optional: raw honey or maple syrup for sweetness

METHOD 1. Add all ingredients into a small pot over a medium heat 2. Let the mixture warm while stirring constantly 3. Pour into a mug 4. Enjoy! *Optional: top with mini marshmallows and melted chocolate!

Smart, functional and effective, PrimeSelf provides cutting-edge supplements in the nootropic, adaptogen and new-age ingredient space. Inspired by nature and backed by science, PrimeSelf has partnered up with several industry leaders to provide an adaptive solution curated for your lifestyle and cognitive needs. primeself_official PrimeSelfZA www.primeself.co.za

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RECIPE

SPINACH & PEPPER ROULADE Serves: 4 - 6

INGREDIENTS • 4 red peppers • 1 tsp salt, plus extra for seasoning • 4 tsp olive oil • 4 tsp vinegar • 400 g spinach, chopped • 3 eggs, separated • Pepper, to taste • 250 g cream cheese with chives • 50 g sundried tomatoes

METHOD 1. Preheat the oven to 180 °C and line a Swiss roll baking pan with baking paper. 2. Grill the peppers in the oven, until the skins are blackened. Remove from the oven and place in a bowl, then cover with clingwrap. As the peppers sweat and cool, the skin is loosened, making it easy to remove from the peppers. Rinse the peppers to remove any leftover blackened skin. 3. Place the peppers in a bowl, then add 1 teaspoon of salt, the olive oil and vinegar. Allow to marinate in the vinegar mixture for 30 minutes. 4. Cook the spinach for 5 minutes, remove from the heat and allow to cool slightly. Squeeze the water out of the spinach and set aside. 5. Place the spinach, egg yolks, salt and pepper in a blender and blend until smooth and well mixed. 6. Whisk the egg whites until stiff, then fold into the spinach mixture. 7. Spread the mixture evenly over the baking paper and bake in the oven for 15 minutes until firm to the touch. Allow to cool. 8. Once cooled, slowly and carefully loosen the spinach layer from the baking paper, making sure not to tear it. This makes it easier to roll. 9. Spread the cream cheese evenly over the spinach layer, then top with the peppers and sundried tomatoes. 10. Slowly roll up the roulade, using the paper to guide you. 11. Wrap with clingwrap and refrigerate for 1 hour to firm up before slicing and serving. Excerpted from Veggielicious by Mokgadi Itsweng, published by NB Publishers and available at leading bookstores and online

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essential and body oils

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RECIPE

LETTUCE WRAPS WITH SMOKED TOFU & PINEAPPLE SALSA Serves: 4

INGREDIENTS FOR WRAPS

• 1 large head of freshly picked lettuce or 1 pack of lettuce (preferably butter or cos lettuce) • 2 medium carrots, peeled into ribbons • 2 cups mung bean sprouts • ¼ red cabbage, finely shredded • 400 g smoked organic tofu, sliced into strips and marinated in 3 TBSP sesame oil, 3 TBSP apple cider vinegar and 3 TBSP coconut aminos (can be substituted with tamari and maple syrup)

INGREDIENTS FOR PINEAPPLE SALSA

@markchipps

• • • • • • • •

2 tomatoes, finely chopped 2 avocados, peeled and diced 2 cups frozen pineapple 2 cups coriander, finely chopped 1 red onion, finely chopped ½ jalapeno, finely chopped Juice from 2 limes Pink Himalayan salt and pepper

INGREDIENTS FOR CREAMY ALMOND BUTTER & GINGER SAUCE

Recipe created by Mira Weiner – an entrepreneur, food consultant and plant-based advocate who is passionate about conscious living, plant-based nourishment and holistic healing. For more information or to get in touch, visit miraweiner.com or follow her on Instagram @miraweiner.

• • • • • • •

3 TBSP almond butter 3 TBSP lemon juice 2 TBSP tamari 1 TBSP water 1 tsp maple syrup 1/2 -1 tsp fresh grated ginger Pinch of pink Himalayan salt

METHOD 1. Prepare the tofu marinade in a bowl or glass dish with a lid. 2. Place the tofu strips in the marinade and coat evenly. The longer you leave them to marinade, the more they will soak up the flavours. 3. Pan fry the tofu for a few minutes on each side until browned and crispy. 4. Combine all the salsa ingredients in a bowl and mix well. 5. Blend all the almond butter and ginger sauce ingredients in a blender until smooth and creamy. 6. Load your lettuce up with the veggies, sprouts and tofu, top up with salsa and sauce, and enjoy!

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MEET THE SUPPLIER

Made by Africa, with Love lelive (pronounced ‘leh-lee-veh’) was created in 2020 by Amanda du-Pont. It started as an online South African community to share tips about wellness and living a healthier lifestyle during the rise of the pandemic. Over time, the community turned into a countrywide focus group that decided on everything that would become the brand: from the ingredients to skin concerns and packaging. It’s little surprise that the result was an overnight bestselling skincare range.

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MEET THE SUPPLIER

The lelive Skincare Philosophy Clean 95% of lelive’s ingredients are natural, and the rest are plant-identical – so they’re as good for you as they are for the environment. Simple lelive has taken the guesswork out of complicated routines and minimised the number of steps you need to achieve glowing skin. Effective Their entire range has been built by a community of South Africans, so it’s guaranteed to target your biggest concerns (like dark spots, acne, and dehydration). Affordable Everyone has the right to great-looking skin, so they’ve worked hard to bring you the quality you deserve at prices you can afford.

Since the beginning, lelive has focused on celebrating Africa: not only through its people and the online community of over 100 000 people, but also through its ingredients and traditions, which date back centuries. You’ll see various sustainablysourced African ingredients - like aloe, shea, marula, Kalahari melon, baobab and turmeric - throughout the range. It is important to the team at lelive that the brand not only look back at ancient tradition, but also show the progress that Africa has made thus far, as well as its vision for the future – one in which the traditions of the past are modernised with the science of today. This can be seen in the inclusion of several recognisable plant-identical scientific actives, such as hyaluronic acid, salicylic acid, vitamin C and niacinamide.

With prices ranging from R259 – R329, you’ll find them as appealing as the packaging, in which the colours subtly nod to the diversity of our continent. Whether you’re in the majority suffering from breakouts, hyperpigmentation and dehydration or have dry or maturing skin, you’re sure to love this adaptable, highly-considered range, which has been lovingly formulated by Africans, for all.

For more information, visit www.leliveafrica.com or find them on Instagram @lelive.africa.

Creating a brand in the times we live in requires the owners to question their impact on the world, and lelive aims to be as progressive as possible when it comes to how they operate. Their products are vegan, dermatologist-approved, safe for sensitive skin, cruelty-free, pregnancy-safe, unisex, and reef-safe. They’re also packaged in aluminium (due to its recyclability) and recycled paper, with plastic used only in the caps and dispensers.

W W W. W E L L N E S S W A R E H O U S E . C O M // 25

FOOD

Fitness Fuel By Abigail Baker

t can be difficult to stay motivated enough to stick to your workout routine during the darker and colder months. Your duvet feels more and more enveloping, your home cosier than ever, and your slippers practically glued to your feet… The good news is that there are ways to help you get back out there in spite of the weather. One of them is nourishing your body with the right fuel to leave you feeling energised, strong, and in a positive state of mind. Follow the tips below to help you work out more regularly and perform better, as well as avoid injury, maintain your blood sugar levels, alleviate aches and pains, and improve your recovery time. Pre-Workout Nutrition It’s very important that you consider how long before your workout you are going to eat, and how much you’re comfortable consuming before you start moving. While it’s imperative to fuel your body so that you’re not running on empty, if you eat a heavy meal right before your session, you might experience stomach discomfort, and as your body processes your food, it can reroute oxygen and energy-delivering blood from your muscles. Try to eat a light meal between 30 minutes and three hours before working out, so that you have time to digest but also have the opportunity to burn through the calories you’ve consumed. If you’re short on time, try some of these easily-digestible pre-workout snacks: • Fruit and nuts • Yoghurt and granola • Egg on toast • Oats and protein powder

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Nature’s Winter Defence If you have more time, try the following about two hours before your workout: • A protein smoothie with milk, protein powder, banana and berries • A sandwich on wholegrain bread, with lean protein and a side salad • Roasted vegetables, brown rice and lean protein Intra-Workout Nutrition Unless your workout is over an hour and highintensity, you shouldn’t need to refuel during the session. However if you do feel as if you need something, consider consuming between 50 and 100 calories every half hour. Light, energy-rich snacks like low-fat yoghurt, raisins, a banana and honey are ideal. Post-Workout Nutrition

Take your immune defence strategy to the next level. Support a healthy immune system to increase resistance to, and prevent, infections. Beta Glucan with vitamins C, D and zinc helps to build a resilient immune system. Daily use may help reduce the risk of upper respiratory tract infections, especially when due to increased mental and physical stress. Delicious organic Elderberry Throat Spray is suitable for the whole family. A great source of vitamin C, the berries are also known to have antibacterial properties, boosted by manuka honey. Marshmallow root offers relief of sore throats and chesty coughs, coupled with soothing aloe vera.

Vitamins C, D and zinc

Anti bacterial

Vitamin C

Eating well after a workout will help your body to decrease muscle protein breakdown, increase muscle protein synthesis, restore glycogen stores, ward off soreness, and enhance recovery. Make a meal that is high in complex carbohydrates, healthy fats, and lean proteins. Eating within two hours of your workout is ideal. Hydration Focus on staying hydrated before, during and after your workout. If you are finding it difficult to drink enough water, add some natural flavour (for example from fresh fruit or mint) to make it more appetising. Supplementation There are many sports supplements on the market, but it’s important to make sure that you’re choosing clean solutions, without all the nasty ingredients.

SCAN THE QR CODE TO EXPLORE OUR CLEAN FITNESS SOLUTIONS viridiansa.co.za | sales@viridiansa.co.za | 010 220 5225/8 Viridian South Africa

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H E A LT H

BERGAMOT

CEDARWOOD

X X X

X X

X X X

LAVENDER

X X X

WOUNDS

WARTS

UPLIFTMENT

SUN BURN

STRESS

SPRAINS

X X

GRAPEFRUIT

CLOVE BUD

FRANKINCENSE

X X X

EUCALYPTUS

RESPIRATORY ISSUES

CITRONELLA CLARY SAGE

PERIOD PAINS

MUSCULAR ACHES

JET LAG

IMMUNE SUPPORT

IRRITABILITY

INSOMNIA

INSECT REPELLENT

INSECT BITES

HYPERACTIVITY

HEADACHES

FEAR

FATIGUE

ECZEMA

DIGESTION

CRAMPS

COUGHS

CONCENTRATION

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CINAMMON

COLDS & FLU

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ANXIETY

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What are essential oils?

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Wellness Warehouse Essential Oils are not chemically extracted, but rather harnessed through steam distillation. Now, we know what you’re thinking - won’t the heat affect the benefits? We use an open system, which means that no pressure can build up in the system, resulting in a slow and relatively cool extraction. Together with our stainless steel processing facility, this ensures that the volatile oils retain all of their therapeutic qualities. The result? Essential oils that are pure, certified organic, never tested on animals, and packaged in recyclable glass.

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Comfort COLD A Holistic Approach

Like the ‘Evils’, food and medicine also have climatic values. For example, ginger root has pungent and warming herbal properties, while mulberry leaf has cooling properties. TCM uses natural medicines to counter the ‘Evils’ that attack our bodies. There are thousands of recognised ingredients with healing properties. These remedies have been developed and perfected over millennia. Chinaherb has carefully selected the most efficient formulas to treat the ‘Evils’. Going back to pre-modern science, Traditional Chinese Medicine (TCM) explains common colds and flu as invasions of ‘Foreign Evils’. In modern medicine, these ‘Evils’ refer to pathogens such as bacteria, viruses, and the like. The ‘Evil’ comes in climatic forms of ‘Wind’, ‘Cold’, ‘Heat’, ‘Dampness’, ‘Dryness’ or ‘Fire’. In order to treat an ‘Evil’, TCM uses counterbalancing herbal medicine to create harmony in the body. The climate is very entwined into Traditional Chinese Medicine. For example, it is natural for the temperatures to cool in winter. When there is excess cold around us, our bodies are either not used to it, or the immune system is too low, thus the natural environmental coldness becomes an ‘Evil’. As temperatures drop across the Southern hemisphere, we reluctantly usher in the season of coughs, fever, runny noses, body aches and sneezes. This means that we need to work harder to boost our immunity, eat well, and stay warm. The good news is that there is a lot you can do to help maintain your health and wellbeing during winter. Chinese medicine provides a great alternative to make you feel healthy again.

A preventative approach is better than a curative one, especially with viral infections, for which one can only work to alleviate symptoms. Traditional Chinese Medicine argues that the best way to fight off cold and flu symptoms is to keep one’s constitution - or ‘Wei Qi’ - as strong as possible.

Understanding Wei Qi TCM works to keep your ‘Wei Qi’ running at optimal levels to fight off ‘Evils’. A cold does not necessarily affect everyone who is exposed, but only those with a weak ‘Wei Qi’, who are more likely to come under attack.

TONIC DEFENSIVE QI

Low immune system Low resistance to colds and flu

ISATIS ROOT

Viral infection Acute and chronic viral infections Prevention of viral infections

Treat by Symptom Chinese medicine treats each environmental threat with a different combination of herbs. To decide on the right formulas, it is important to recognise the correct patterns. Here is our guide to the most common patterns:

Wind-Heat Pattern:

Wind-Cold Pattern:

Treating the 'Wind-Heat' by using cooling herbs...

Treating the 'Wind-Cold' by using warming and pungent herbs...

FORMULA

KEY SYMPTOMS

FORMULA

KEY SYMPTOMS

Exterior Heat

Influenza: Sore throat, swollen tonsils, swollen glands, slight perspiration, fever

Exterior Cold

Wind Heat Cough

Acute cough: Cough with or without yellow phlegm, prolonged cough after influenza attack

Common cold with body ache: Acute chill, aversion to cold, general muscle aches, watery nasal discharge, sneezing, stuffy nose

Expel Wind

Common cold with headache: Acute headache, acute sinusitis with headache, watery nasal discharge

Clear Lung Heat

Bronchitis or pneumonia: Cough, asthma with yellow phlegm, possible fever

Cinnamon Formula

Xanthium Tea

Acute sinusitis: Acute onset stuffy, blocked nose, thick, yellow nasal discharge, frontal headaches

Common cold with immune deficiency: Spontaneous sweating and wind aversion in chronically ill and post-partum patients, not recovering from colds, low immune system, allergies related to colds (like hay fever and urticaria)

Expel Lung Cold

Common cold with bronchitis or asthma: Cough or asthma with profuse, clear, watery phlegm, a feeling of cold in the chest or back

Dampness Attacks the body, blocks meridians and Qi (energy flow) External Damp

Acute gastroenteritis / stomach flu / food poisoning: Acute attack of nausea, vomiting, diarrhoea Abdominal pain, headaches, body ache and body heaviness

Everyone who is affected by colds and influenza has unique, mixed symptoms. Because of this, it is important to use a combination of formulas at different stages of your sickness. For example, a 'WindCold' pattern could develop into a 'Wind-Heat' pattern with dampness. For more severe symptoms or complicated cases, please consult a TCM practitioner.

H E A LT H

Why Your Cycle is Your Superpower By Kheyrne Danu

he natural world is an exquisite expression of rhythms and cycles, and women’s bodies hold the essence of this cyclical nature. Just as men need decent levels of testosterone to thrive, women need healthy levels of estradiol and progesterone to support them through their reproductive years. Women’s bodies go through a magnificent fluctuation of hormone production throughout the month to bring us to the crowning moment of our cycle - ovulation. Why is ovulation important, even if we don’t want babies? We only make estradiol and progesterone from ovulation. These two steroid hormones are essential for neurological, metabolic, cardiovascular

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and bone health, as well as for fertility. They also produce firm and glowing skin, a calm and focused mind, healthy emotions, balanced weight, and the ability to handle stress. Cycle tracking is the original biohacking - and the best way to run a business, according to entrepreneur and author Kate Northrup. In her book, Do Less: A Revolutionary Approach to Time and Energy Management for Ambitious Women (Hay House, 2019), she asserts:

that your body has it all “ Trust organised for you. “

HEA

H E AL

BRA

HEALTHY DEVELOPMENT

H LT

INSPIRATION - FOLLICULAR PHASE – DAYS 6 TO 11 This is the true beginning of our cycle. During this time, our estradiol, mood, mental focus and physical strength begin to build, motivating a need for creation and action. You naturally have more energy during this phase, making productivity easy. What would you like to cultivate in life? This is a time to come up with new ideas, gather resources, organise, and start projects. Physically, you need fewer calories, and may crave lighter meals like salads, soups or smoothies, while your body will thrive on more intense exercise. Perhaps you could use this time to go on a big outdoor excursion, or to spend some quality time connecting with family and friends.

CONNECTION - OVULATION PHASE – DAYS 12 TO 15 This is the time for expansion, when your heart is saying ‘yes’ to the world. Your confidence levels, ease of self and eloquence will be at their highest at this point. This is the moment to put yourself out there - to present that talk or pitch that idea. Physically, you are at your strongest now, so do that trail run! Your libido is also peaking at this time, as estradiol and testosterone spike, so whisk your partner away for a romantic weekend.

DISCERNMENT - LUTEAL PHASE – DAYS 16 TO 28 As you shift away from ovulation, you will find that your petals start to retract. You have delivered your love to the world, now it’s time to start shifting your focus more inward. Progesterone is peaking during this phase, giving you a deep sense of inner reflection, creativity, and a need for self-care. Your discernment is high, but it’s coming from a more emotional place rather than from mental perception. Have a look at your world - what’s working and not working for you? If something needs changing, now is the time to do it. It’s time to start pruning away the debris, clearing out your cupboards, finishing incomplete projects, and tying up loose ends. Physically, you need 300 calories more a day, especially proteins and fats to meet your hormonal requirements. It’s time for more internal exercise, especially in nature. And a yoni steam will help to cleanse away the old stories that no longer serve you. This is the moment to speak your truth before it builds up and comes out as irritation. By slowing down and creating space, we allow clarity and prevent PMS. If you don’t, the volcano can build up and start to spit fireballs!

STILLNESS - MENSTRUAL PHASE – DAYS 1 TO 5 Clear your diary - this is self-nourishment time! If something is unfinished, it’s probably better to leave it until next week. Don’t force yourself to do anything that really isn’t urgent. Spend some quiet time in nature, taking gentle walks, meditating, and really feeling the earth under your feet. Drop all focus - just allow yourself to be present to the moment, and intuition will follow. If you’ve been feeling stagnant in life, give yourself this time to recalibrate and renew. You will be surprised what comes to you. ABOUT THE AUTHOR Kheyrne Danu is a mother, body sovereignty guide, holistic birth and postpartum coach, Womb Way yoni egg facilitator, conscious menstrual coach and creator of the SuperThrive range of superfood and superherb vitality blends.

Taking omega-3 supplements that are high in DHA during pregnancy and breastfeeding can offer an amazing range of potential benefits, including: Lowering the risk of allergies, eczema & asthma Improving hand-eye coordination Enhancing problem solving abilities Alvega-3 is a pure omega-3 supplement that is high in DHA extracted from nonGMO algal oil. Suitable for vegans/vegetarians.

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FOOD

Win

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B ee Bea ut if ul, Ho n ey Harness the naturally nourishing and restoring properties of beeswax, honey and propolis in Simply Bee’s collection of beauty and personal care solutions. To enter, send us an email telling us why you love bees! Use Simply Bee in the subject line.

O i l t he Es s ent i al s

Give your body, mind and home some TLC this winter with a hamper filled with SOiL essential oils. To enter, let us know your favourite essential oil. Use SOil in the subject line.

Achieve H ig h-level H eal t h wi t h Ho meo p at hy

Enj oy Yo ur Cho co l at e t he Wel l nes s Way

Maintain your wellbeing throughout the winter months with an all-youneed homeopathic remedy kit for colds and flu.

We’re thrilled to announce the launch of our delicious new vegan chocolates, handmade with 100% natural ingredients!

To enter, let us know your go-to homeopathic remedy for winter wellbeing. Use Natura in the subject line.

To stand a chance to win a hamper of chocolatey goodness, let us know your favourite: 90% dark, 85% dark, or mylk chocolate? Use Wellness Chocolate in the subject line.

Dr i nk to Gut He a l t h

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Balance and optimise your gastrointestinal tract functionality (and overall health!) with powerful liquid probiotics.

Protect yourself and your family this flu season with Viralex Attack by Good Health. In just two hours, it will start supporting your natural immune defences!

To enter, let us know which Rawbiotics product would best suit your needs. Use Rawbiotics in the subject line.

To enter, send us an email telling us how you live well in winter. Use Viralex Attack in the subject line.

COMPETITION ENTRY EMAIL ADDRESS: WIN@WELLNESSWAREHOUSE.COM T’s & C’s Apply

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*Please note that entering these giveaways adds your email address to the Wellness Warehouse marketing database. If you would prefer to opt out of future correspondence from us, please indicate thus in your entry email.

The balance between traditional wisdom & modern science

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Email: avalifecustomercare@innovata.co.za W W W. W E L L N E S S W A R E H O U S E . C O M // 35

H E A LT H

Drink to Your Health

MAKE YOUR OWN KOMBUCHA INGREDIENTS

By Justine Heald

hen it comes to maintaining overall wellbeing, gut health remains top of mind – and for good reason. Your body consists of fungi, bacteria and viruses that make up your larger microbiome. In a nutshell, probiotics are the good, living bacteria that assist in warding off the bad bacteria that cause problems with your gut, immune and overall system. Think of yourself as a house plant, if you will (I’d go with a lucky bamboo). Living soil, consisting of a symbiosis between fungi, protozoa and bacteria, is the microbial life essential to root, stem and foliage health. The same idea extends to us. However, chemical farming practices have impacted the soil and thus the food we eat, and without these living probiotics, it’s little wonder we’re facing major problems like obesity and mental health issues. Adding a probiotic supplement to a healthy diet is one good way to feed

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healthy gut bacteria. While there are countless options on the market, we’re currently loving ours in liquid form. Liquid probiotics come in two main forms: concentrated as a supplement or as part of a probiotic drink (think kombucha, kefir, or tepache). If you find a liquid probiotic with a taste you enjoy, it will be much easier to sip on it throughout the day than to have to remember to take yet another pill. It can also be far less painful to get the little ones to drink a liquid probiotic (especially if it’s tasty!) than to swallow a pill. What’s more, liquid probiotics often contain other nutrients, like vitamins and minerals.

SHOP LIQUID PROBIOTICS IN STORE, OR SCAN THE QR CODE TO FIND THEM ONLINE

• • • •

8 1 8 2

cups water cup sugar bags green, rooibos or black tea cups store-bought kombucha

METHOD 1. Boil the water in a large sauce pan. Add the sugar and stir until dissolved. Turn off the heat, add the tea bags and leave until the mixture is at room temperature. 2. Add the kombucha to a big glass jar and then add the tea mixture (remember, make sure it’s cold!). Seal the jar shut with coffee filters or a few layers of paper towel and secure with a rubber band. 3. Patience is key. It will take two to four weeks to see a clear jelly blob on the surface of your mixture – that is your scoby. 4. Use your (duplicatable) scoby to create your next batch of kombucha!

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H E A LT H

Preventing and Managing Diabetes Your Diet & Lifestyle are Key! By Cheryl Tones

hether you are a type 1 or type 2 diabetic, maintaining healthy blood sugar levels is likely something that you are constantly thinking about. In type 1 diabetes, the body simply does not make insulin. Type 2 diabetes occurs when the body is not producing enough insulin or is unable to use the insulin it produces effectively.

not only what you are “It’s doing but also what you are

not doing that can affect your health - or more specifically your blood sugar levels.

“

Diabetes does not usually happen for no reason, and the first step in taking control of your diabetes is to make some lifestyle changes… Although it is the most important intervention, simply not eating sugar is not always enough. Eating enough green foods can also help to stabilise blood sugar. The chlorophyll and minerals found in green vegetables like spinach and broccoli play a vital role in blood sugar maintenance. Minerals help to nourish the pancreas, which is responsible for producing the insulin needed to stabilise blood sugar levels. Not eating enough protein and good fats can wreak havoc with our blood sugar levels. When combined with a carbohydrate, these can help to slow the glycaemic response of the body and reduce blood sugar spikes. In turn, this reduces the chances of a crash in blood sugar levels, which leaves us feeling tired, headachy and unable to concentrate.

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Regular episodes of hypoglycaemia can be a warning that the body is not controlling your blood sugar levels sufficiently. One commonly sprouted myth claims that eating sugar can elevate blood sugar levels. In fact, this is an outdated and uninformed way of maintaining one’s blood sugar levels, and is certainly not a long-term solution. Instead, choose to eat regular meals filled with a good source of protein such as fish, eggs, meat and oils such as those from avocados, flaxseeds or activated nuts. Along with healthy food choices, supplements can play an important role in restoring pancreatic health and nourishing our adrenal glands to help combat the effects of diabetes. If you are waking up with a headache and low blood sugar levels, eat a chlorophyllrich meal before bed or take a green supplement with some good oils to help keep your blood sugar levels stable throughout the night. While it’s important to remember that regularly eating unhealthy meals is obviously not ideal, it’s the reason behind these poor food choices that really needs to be addressed - stress!

Uncontrolled stress levels can cause you to make emotional and often unhealthy food choices. Long-term stress can cause the release of large amounts of cortisol by the adrenal glands. Cortisol has been shown to inhibit insulin production and reduce insulin sensitivity. What this means is that not enough insulin will be produced, and the insulin receptors will be less sensitive to insulin, resulting in high blood sugar levels and insulin resistance. Insulin resistance can be aggravated by continuous sugar spikes, causing the insulin receptors that let sugars pass into our cells to get worn out. Eventually, the pancreas becomes overworked and has to release more and more insulin to try to keep the blood sugar under control. Stress, poor eating habits and lack of exercise can all contribute towards diabetes, and can negatively impact both type 1 and type 2 diabetes. It is up to us to learn how to make better choices and take steps towards restoring our bodies to greater health.

The Natural Way to Live with Diabetes

DIABOOST DIABETES SUPPORTER Diaboost diabetes drops assist diabetics with sugar stability. It’s a natural way to stabilise blood sugar levels and reduce insulin resistance. Diaboost encourages the pancreas to produce enough insulin and makes sure that the insulin that is produced can be used by the body effectively. • May improve energy levels • Suitable for vegetarians & vegans • May stabilise blood sugar • No artificial preservatives or flavourings • Supports polycystic ovary syndrome, or PCOS • Assists the pancreas

CIRCULATION BOOSTER Circuwell may improve the circulation of freshly oxygenated blood to the extremities of the body. It can also aid in the elasticity of veins, arteries and capillaries associated with varicose and spider veins.

For best results, use Diaboost with Circuwell if you are diabetic. • Blood vessel health • Helps relieve headaches, fatigue & memory loss • Helps relieve the symptoms of neuropathy • Helps reduce cold hands and feet • Support DVT • No artificial preservatives or flavourings

info@naturelife.co.za | www.naturelife.co.za

H E A LT H

Simple & Sophisticated By Justine Heald

yurvedic medicine has its roots in ancient India, and quite simply involves the adaptation of food, spices, and herbs in accordance with your body type and the ailments that accompany it. The time-honoured science has been making waves in contemporary understanding of health and wellness, inspiring a return to elemental truths and acknowledging holism as a healing system. As the modern world rediscovers herbs like brahmi and ashwagandha (used to assist focus and anxiety respectively), more and more health-seekers are looking to ancient wisdom for guidance. Have you noticed how some people might be more hyperactive than others? Some flowy and ‘airy’ in their movements and behaviour, whilst others appear more grounded and anchored? These characteristics are what Ayurvedic practitioners call doshas - specific physiological and psychological ‘types’. The three doshas are vata (elements

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of space and air), pitta (elements of fire and water) and kapha (elements of water and earth). By taking a simple quiz online, you can discover your dosha type and consider adapting your nutrition accordingly, so that what you eat enriches your system instead of aggravating it.

effects rather than examining their root cause. It’s important to get back to basics and consider what our bodies are telling us. Ayurvedic medicine helps us to do just that by acknowledging our unique constitutions, cravings and nutritional needs in order to align us both physically and psychologically.

My own exploration of Ayurveda began with a humble beetroot. On a European adventure in 2018, a surprising and insatiable craving for the ruby-coloured root vegetable awoke within me. As it turns out, I am a blend of the pitta and kapha doshas, which means that I am prone to ‘hot’ disorders like inflammation and heartburn. Eating cooling foods and root vegetables (like beetroot!) helps me to keep the imbalances to which I am vulnerable in check.

The great news is that your body already ‘desires’ the ingredients that suit your dosha – you simply need to listen to these cravings, do a bit of research on what they may be suggesting, and work towards greater balance from there.

It can be easy to feel overwhelmed by the wide range of health, diet and supplement advice and options on offer. Or to get stuck in continuously taking medicine to mask symptoms and side

Once you know your dosha and the core ingredients that can assist in healing your constitution, explore some exciting recipes with your partner, friends, or loved ones, blending ingredients that are best suited to each other’s constitutions. This method is guaranteed to take you back to holistic basics and aid in simplifying and supporting your wellness.

Choose the Best Foods for Your Dosha

VATA

• Warm or hot fluids like soups or stews • Healthy fats like avocado, coconut, olives, and nuts • Berries, melons, grapes, oranges, and pineapples • Vegetables (particularly zucchini and squash), well-cooked in coconut oil or ghee • Eggs, whole milk, buttermilk, yoghurt and cheese

PITTA

• Watermelon, apples, and figs • Celery, cilantro and kale • Artichoke, asparagus, beets, and brussels sprouts • Butter, cottage cheese, goat’s milk, and ghee • Grains like barley, couscous, oats, quinoa, granola, wheat, tapioca, and amaranth

KAPHA

• Asparagus, cucumber, celery, okra, lettuce, green beans, sweet potatoes, leafy greens, pumpkin, broccoli, cauliflower, and zucchini • Grapes, mango, pomegranate, pineapple, oranges, melon, cherries, and plums • Avocado and coconut • Soothing spices like coriander, cardamom, saffron and fennel seeds • Grains like wheat, white rice, barley, and oats

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MOVEMENT

Improve Your Posture Elevate Your Mood By Anneke Kruger

or many, the new normal of the working day involves spending more hours at our desks (or makeshift offices) and browsing through our mobile phones and laptops. Have you ever stopped to think about the effect of your posture on your mood and stress levels as you engage in these activities? Research has shown a clear link between posture and mood. Many of us spend hours hunched forward when at our desks or on our devices, in a position known as the ‘startle response’. The startle response is a natural, automatic, protective response to sudden or threatening stimuli, such as an unexpected loud noise or sharp movement. It happens when the muscles at the front of the body contract to pull the head forward, flex the spine, and tuck the tailbone under. As we contract the chest muscles, the shoulders roll forward, readying themselves to fight or flee. It’s linked to our survival instinct, and spurs us into taking action. It’s a natural and healthy short-term response, but if sustained, it can also illicit feelings of stress and anxiety. ABOUT THE AUTHOR The Anneke body registers whether Kruger distress, is an Educator for it’s hunched mobile Anatomyforward Trains®over (US)a and The Art phone computer, or responding of or Motion Academy® (Switzerland). to a She genuine threat. Myofascial The postureTraining we is a Slings assume during both to restricted Practitioner, andleads a Pilates and Yoga breathing, which increases Teacher. Shefurther specialises in injury feelings of stress and anxiety. prevention and rehabilitation, and teaches online and from her studio in Bloubergstrand. Visit www. movementintellect.com to learn more and get in touch.

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Prolonged stress, real or perceived, often results in physiological and psychological strain or illness. Research has shown that sitting in a ‘helpless’ (often flexed forward) position can generate negative thoughts and emotions. We are in ‘protection’ mode, and are thus more likely to resort to survival strategies such as aggression, avoidance, or withdrawal. Ultimately, uninviting body language, and the internal negative commentary that goes along with it, affects how we communicate with the people and the world around us. Our bodies cannot discern the difference between hunching forward and harbouring fear. What was originally meant as a natural short-term muscular response becomes stored in the fascial system - the interconnected, living, receptor-rich, and adaptable connective tissue in the body.

Poor posture can create tension and imbalance in our fascial network and, as a result, influence the balance in our autonomic nervous system. The fascia is also our largest sensory organ, and is linked to interoception - the momentto-moment process through which we evaluate and emotionally respond to how we feel. It affects our ability to sense and interpret an experience, and can lead to both structural and mental imbalance by influencing the way we feel, think, and interact with those around us. In short, our posture has the power to affect the balance between our muscles and fascia, contribute to postural balance, movement efficiency, sensory awareness, physiological health, perception, and attitude. The good news is that there are triedand-test steps we can take right away to improve our posture and mental wellbeing!

TIPS FOR IMPROVING YOUR POSTURE AT WORK Position your monitor at eye level Set your workstation up so that you look straight at your device, with your elbows resting on your desk, and your feet parallel on the floor Sit (or stand) correctly Sit with your shoulders back and your spine upright against your chair. Alternatively, invest in a standing desk! Get up and move Take frequent breaks throughout the work day Take a moment to pause and breathe Sit tall, look away from your monitor into the distance, and take five deep breaths Try an integral movement practice Add Pilates or myofascial training to your exercise regime Train for strength Improve your posture through weight-bearing strength training

SCAN THE QR CODE FOR EASY POSTUREIMPROVING EXERCISES YOU CAN DO AT YOUR DESK

Treat yourself to a massage Go for a massage or perform a self-massage using myofascial release balls Stop to stretch Focus on mobility by stretching your neck, shoulders, back, arms and hips at regular intervals throughout the day

ABOUT THE AUTHOR Anneke Kruger is an Educator for Anatomy Trains® (US) and The Art of Motion Academy® (Switzerland). She is a Slings Myofascial Training Practitioner, and a Pilates and Yoga Teacher. She specialises in injury prevention and rehabilitation, and teaches online and from her studio in Bloubergstrand. Visit www.movementintellect.com to learn more and get in touch.

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MOVEMENT

Your Health Journey: Are You Asking the Right Questions? By James White

hen asked if they’d like to improve something meaningful in their lives, most people answer with a firm “yes!” “Do you want a promotion at work?” “Do you want a happy relationship?” “Do you want a healthier body?” “Yes, yes, yes!” It’s really easy to answer these questions in the affirmative, because we can suspend our knowledge of what would actually be required to achieve them. You can almost feel what it would be like to be fulfilled at work, to have a relationship that is deeply gratifying, and to live in a body that looks and feels great.

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This is where I believe most weight loss plans go wrong. They assume that the biggest hurdle is a person’s desire to want to lose weight. I’ve spent almost my entire professional life in this space, and I can safely say that 99% of the people I’ve worked with have never lacked the desire to change. But there’s a deeper level of questioning needed to determine whether this wanting translates into commitment and actionable steps. What if, instead of asking, “Do I want to lose weight?”, we started asking questions like, “What has prevented me from losing weight so far?” I’d imagine that the answer to this would mainly revolve around not having enough time. So, isn’t a far better question to ask, “Am I prepared to wake up earlier to exercise?” or “Am I prepared to spend 30 minutes preparing meals?”

Although this is a simple example, it’s quite clear that the questions that need to be answered when determining if someone is ready to embark on a sustainable weight loss journey are those that show them what will actually be required of them in order to make a healthy change. More importantly - the answers are up to each of us to answer for ourselves. We are the ones who need to do an audit of our lives and point out the things we feel are holding us back. This is an enormous shift away from the prescriptive way that most gyms, apps and programmes interact with their users. At Best10, we engage with our clients in this way. Our dedicated coaches serve to guide them gently through the highly emotive journey of weight loss, and then to support them and hold them accountable to the decisions they’ve made. This is an incredibly empowering experience for people, and one around which we are proud to have built our entire business. Are you ready to answer the right questions to take the next step on your health journey?

ABOUT THE AUTHOR James White is the CEO and Co-founder of Best10.app, a dynamic, personalised online nutrition and fitness programme with expert coaching and one-on-one support. For more information or to get in touch, visit www.best10.app.

MOVEMENT

Cycling for Change with Dr Phathokuhle Zondi We catch up with cyclist, sports medicine physician and high-performance sports strategist Dr Phatokuhle Zondi on how she lives life well.

1. What do wellness and balance mean to you? For me, wellness means having a healthy body, mind, and heart. In terms of balance, I don’t strive for perfect equilibrium. Rather, I aim for integration of the things I have to do with the things I want to do. Time management and prioritising are important, but so are remaining spontaneous and agile for those oftenoccurring plot twists. 2. What are some of the healthy pantry staples that fuel your active life? I eat a balanced diet that contains complex carbohydrates, lean protein, a moderate amount of healthy fats, and plenty of fluids. My go-to carbs include pasta, sweet potato and wraps, while chicken, eggs, kidney beans and a good steak are my go-to proteins. I’m also a regular snacker!

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3. When you’re not working or cycling, what are some of your favourite things to do? I really enjoy hiking and trail walking with my husband and kids. If I’m relaxing at home, you’re bound to find me lost in a good book. 4. Is there a motto you live by? “Incepto ne desistam,” which means, “may I not shrink from my purpose”. 5. What does your training regime entail? It depends on my races. I work with a coach who tailors my regime and accommodates work and family to get the best out of me as an athlete. To prepare for the Cape Epic, I trained 12 – 15 hours a week. This included five cycling sessions and two strength training sessions. Now that the Epic is over, I train for about eight to ten hours a week. Although I loved the intense focus of race preparation, it’s been fun to be able to mix it up a bit.

MOVEMENT

6. What are some of your favourite ways to recover after a race or an intensive training session? A good meal, a recovery massage and enough sleep – especially during a stage race, when you have to ride the next day. 7. What inspired your interest in cycling? I’ve always been active and loved a challenge. I became particularly curious when someone mentioned that the number of females - specifically black females entering cycling events was dismally low. I took it on with a renewed interest, understanding the participation barriers so that I could start exploring how to help resolve it. 8. What is your favourite route to cycle, and why? A firm favourite is Karkloof in KZN for its beautiful and testing terrain. I also love riding in the Western Cape – there are so many options for every level of rider, with the most spectacular scenery. 9. What has been your greatest achievement? On the bike, the Cape Epic! Conquering “the toughest race on earth” in one of the hardest editions to date was really special. We were able to use the journey and the #SheUntamed campaign to confront bias, raise awareness, and grow the community of women cyclers. The 2021 Munga was a tough 1152 km race, too. It required both physical and mental fortitude. 10. What bias have you had to face as a black woman in cycling? It’s still uncommon to see black women at mountain bike events, and there are always the surprised glances as you line up at the start. There’s the unsolicited ‘coaching’ that happens when you’re a newbie to a particular group, but that generally subsides once they realise your level of skill and fitness as you leave them eating your dust descending technical terrain. Another challenge is the cost - equipment, race entries, kit – these are all incredibly expensive, and we need to work on making this sport more accessible. 11. If you had the chance, what would be the one thing you’d want to tell other young, black women? Be bold, take ownership of your journey, and cherish the community that will celebrate small victories with you. Cycling has enabled me to reach unimaginable heights – both literally and metaphorically. I’ve met many incredible people and explored beautiful landscapes. Want more wisdom and inspiration from Dr Zondi? Follow her @phatho_z on Twitter.

“ We should all find

something that takes us out of our comfort zone and leads us to new experiences. This is how we grow, how we stay inspired, and how we realise our full potential.“

BEAUTY

Local is Beautiful By Mpho Masenya

atural African ingredients are all the rage in the beauty scene right now, and for good reason!

Africa offers a bounty of naturally nourishing and restoring skin and hair care ingredients, with a wide range of oils, butters, and herbs to choose from. Ingredients from the Motherland have become increasingly sought-after as consumers are favouring pure, local and naturally-sourced solutions that cater to a range of different hair and skin types.

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Here are some of our favourite local beauty ingredients… OILS Mongongo Oil This nutty oil from Namibia is also rich in fatty acids, as well as vitamin E. The hydrating wonder ingredient can assist in defending the skin against toxins (thanks to its antioxidant properties) and preventing and treating acne by unclogging pores. It also promotes skin renewal and new hair growth. It’s a great base note for soaps, lotions and perfumes, with a light texture and rich moisture content plus powerful amino acids.

Baobab Oil Cold-pressed from the seeds of the ‘tree of life’, this rich oil can be used in hair and skin care as well as in cooking. It’s rich in omega 3 fatty acids palmitic, oleic, linolenic and linoleic. It softens and moisturises the skin, encouraging elasticity and healing. As it is protein-packed, it’s an ideal leave-in conditioner for brittle hair. The baobab fruit is also high in vitamins B and C plus a variety of minerals.

Ximenia Oil A hidden Southern African gem, this oil targets dry skin prone to wrinkles, and helps to stimulate sebaceous tissues. High in unsaturated fatty acids, it’s great for those wanting softer, more elastic skin. It also contains ximenyic acid, which acts as a natural anti-inflammatory.

Moroccan Argan Oil Used throughout the beauty industry, this showstopper is a great moisturiser that’s also known for regulating sebum, reducing wrinkles, and supporting hair growth and conditioning.

Rosehip Oil This popular South African oil is a natural source of vitamin C and an effective antioxidant that’s said to help boost collagen. Loaded with vitamin A, it renews skins cells and can assist in the treatment of scars and hyperpigmentation.

BEAUTY

HERBS Rooibos Everybody’s South African favourite, rooibos is being used in more and more beauty solutions across the globe. It contains alpha hydroxy acids and superoxide dismutase to support healthy ageing, as well as important minerals such as the healing and hair-growing zinc. Buchu This fragrant local herb acts as an antiinflammatory, and is both taken orally and applied topically. It reduces skin blemishes and soothes hair follicles for re-growth. As an antibacterial agent, it is also used in deodorants and shampoos that remove the dandruff-causing fungus. Aloe Vera This multi-beneficial gel is a well-loved base ingredient for many products. It is non-greasy, with an abundance of antioxidants, minerals, enzymes and vitamins. It’s great for healthy ageing and acne prevention (with natural salicylic acid), as well as for treating scalp itching (thanks to its proteolytic enzymes).

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BUTTERS Shea Butter From Ghana and Uganda with love, shea butter has, in recent years, become a mainstream ingredient in cosmetics, in either its raw or whipped form. Bursting with vitamins E and A, it supports cell renewal and moisture retention, while boasting antioxidant and healing qualities. Pure shea butter contains a unique compound - cinnamic acid – which acts as an anti-inflammatory, antibacterial and antifungal to restore inflamed skin. Mafura Butter This nourishing Southern African butter is known for its anti-microbial and antiinflammatory properties. It offers superb moisturising benefits, is quickly absorbed by the skin, contributes towards elasticity and a youthful glow, and repairs hair when used as a conditioner.

EXPLORE LOCAL BEAUTY SOLUTIONS IN STORE, OR SCAN THE QR CODE TO SHOP YOUR FAVOURITES ONLINE

ABOUT THE AUTHOR Mpho Masenya is a passionate writer, communicator and advocate for basic nutrition education.

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BEAUTY

Terrific Toners By Abigail Baker

Like many, I have a long history and complicated relationship with my skin. Some of my earliest memories are of marvelling at how soft and clear my mother’s skin was. I was in awe of the perfection of my grandmother’s makeup, and curious about the beauty concoctions that crowded my aunt’s vanity cupboard. It all seemed so enticing, and I was counting down the days until I could delve into some pampering of my own… Choosing the best pamper products and regime can be a challenge when there are so many options on the market. As a general rule of thumb, a sound skincare routine should include the following steps: 1. Cleanse Remove all dirt, makeup, and oil from the skin 2. Moisturise Add hydrating and healing serums, eye creams, and moisturisers to the skin. 3. Protect Never forget to apply sunscreen in the morning!

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There is one more product on the market that adds to each aspect of a skincare routine but is often overlooked: toner. It’s a multi-faceted skincare solution, which - depending on the ingredients used - can act as a: • Second cleanser to remove excess dirt • Moisturiser to hydrate the skin before the application of heavier creams • Exfoliator to clear the build-up of dead skin cells • pH balancer to prepare the skin to absorb nutrients effectively • Replenisher to restore the skin’s outer lipid barrier The ingredients in each toner will characterise the results you can expect. Whether you are buying your toner or making it yourself, it is important to note what goes into your toner, and which ingredients will target your skin concerns best.

If you want to feel like a real alchemist, craft your own perfect-for-you toner by mixing a couple of these allnatural ingredients together: - Witch hazel (alcohol-free) to calm irritated skin and acne breakouts - Aloe vera to moisturise and hydrate your skin - Rosewater to gently balance your skin’s pH - Apple cider vinegar to naturally exfoliate and brighten your skin - Chamomile to calm the skin and fight bacteria - Green tea to reduce inflammation and redness - Cucumber to cool and soothe irritated skin - Rice water to assist with hydration Once you’ve mixed up your concoction, pour the mixture into a clean glass bottle for safekeeping. Your mixture should keep for three to seven days, but remember to keep it out of sunlight in a coloured glass bottle or cupboard. Apply your toner sparingly by coating a cotton pad and dabbing it onto your skin, or spritzing it over your face as a refreshing touch.

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BEAUTY

Our favourite all-natural toners for…

Sensitive Skin Wellness Rejuvenating Toning Mist This alcohol-free formulation harnesses the soothing properties of witch hazel and chamomile to help calm skin irritation, inflammation and sunburn.

Combination Skin Simply Bee Facial Toner Filled with witch hazel, lavender, cypress and rose, this gentle toner will remove any impurities and balance pH levels.

Dry Skin Curaloe Aloe Vera Facial Toner Brimming with the healing properties of aloe vera, this toner will treat even the most extreme flakiness and boost the plumpness of your skin whilst fighting bacteria and inflammation.

Mature Skin Pradiance Balancing Facial Toner Infused with kigelia, this toner assists with uneven skin tone and dark marks, while reducing fine lines and wrinkle depth through elasticity promotion.

Oily, Acne-Prone Skin Hugo Apothecary Hydrating Toner The cypress essential oil in this all-rounder acts as a powerful pore cleanser, naturally drawing out toxins and impurities from the skin.

SHOP THE RIGHT TONER FOR YOUR SKIN TYPE IN STORE, OR SCAN THE QR CODE TO PURCHASE IT ONLINE

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“ Be good to your

skin. You’ll wear it every day for the rest of your life. “ - Renee Rouleau

ECO HOME

Sensational Succulents By Chantell Claasen

ucculents continue to rise in popularity, thanks to their eyecatching displays and impressive resilience. I’m sure many would agree that life would really succ without these little wonder plants! They can be found in a wide range of shapes, colours, textures, and heights, serving as both indoor and outdoor green companions. Living in the city, I find that they make ideal, low-maintenance house plants, brightening up even the darkest of corners. Succulents are very forgiving for firsttime gardeners and beginner plant parents, who can enjoy them without fuss, and for extended periods of time. Keen to fill your space with plant babies but struggle to keep even succulents alive? Here are a few tips to help…

1. Treat them to some sunlight from time to time Succulents love being surrounded by light, although they don’t need it all day long. If you have an indoor succulent, keep it close to a window that gets a few hours of sun a day. 2. Move them around When your succulent remains in the same spot every day, it is likely that one side will receive too much light. Move or simply rotate the pot often in order to avoid this. 3. Water them conservatively The amount of water needed depends on the type of succulent, as well as the season. Generally, they need water about once to three times a week. Avoid watering the leaves – rather do so directly onto the soil. 4. Use the right pot and soil mix Succulents are great in both pots and gardens, depending on your space and style. An indoor succulent will need soil with lots of air and good drainage. Outdoor succulent pots will require drainage holes to allow the moisture to escape. 5. Fertilise them Although succulents do not require much fertilisation, you can still give them light feedings during spring and summer. Be careful not to overfertilise, though, as this can cause them to grow too fast and weaken.

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There’s a reason why we are at the top of the list of

FUN FACTS • Succulents can change colour with the seasons. The changes in temperature, sunlight and watering can cause some succulents to ‘blush’ and transform into beautiful colours. • Succulents spawn easily You don’t need to buy new plants every time you want to grow your collection. You can simply pull leaves or take cuttings from existing plants to grow new babies easily. • Size = origin The size of the leaves indicates where the succulent was likely grown. Those with smaller leaves, for example, usually grow in higher elevations.

Ethical Supplements It’s not just lip service, its at the core of everything we do. 1. Purity Viridian was the first supplements brand to avoid all manufacturing additives Every product contains only 100% active ingredients No glues, no binders, no nasties The best ingredients - best quality and highest potency nutrients Slower manufacturing Never GMO Non-irradiated

2. Environment Green Business Practices Continual Improvement Program From the seed to the recycling bank 5% of SKUs are vegetarian and 95% vegan Certified organic Against animal testing Palm oil free Eco packaging

3. Charity From day one we’ve supported charities big and small

viridiansa.co.za | sales@viridiansa.co.za | 010 220 5225/8 Viridian South Africa

viridiansa

Never GMO • Never Animal Tested • Palm Oil free • Ethically Made

FA M I LY

Happiness in a Furball By Abigail Baker

ith a woof woof here and a meow meow there, here’s a cluck, there’s a squeak, everywhere a hiss hiss… With furry fellas, feathery friends, and scaly sidekicks, the world seems to be overflowing with pet love, and there are many (great) reasons for it. As a pet owner myself, I can think of few things that bring me greater joy than spending time with my furry friends. They were my constant companions throughout lockdown, and their presence continues to comfort and inspire as I start to put myself out into the world again. I am certainly not alone in this. Around 70% of all households include a pet, and there is mounting scientific evidence that there are mental and even physical benefits to pet ownership.

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Taking care of a pet is the purrfect way to boost mood, elevate levels of serotonin and dopamine, and prevent the symptoms of mental illness that can make it feel as if one is trudging through a muddy swamp of emotions. Pets offer a sense of purpose and validation, as they rely on us to take care of them. Although not always in the most obvious ways (I’m looking at you, cats) - they are generally happy to see us. From giving them a well-deserved stroke - which can soothe us and decrease our cortisol and blood pressure levels - to enjoying their non-verbal cues of affection - it’s hard to argue the fact that time spent with our pets adds a dash of sunshine to daily life.

Depending on your choice of loveable companion, owning a pet can even boost your physical health. Pets often encourage their owners to play - running around the garden playing a mock tug of war; scaling the fence to fetch an almost-lost-for-good ball; and - old faithful - enjoying a game of tag. In addition, some also need to be taken for walkies, which not only helps us to stay active, but also to get out into nature and meet some new animal lovers to share the joy!

Natural Energy Infusion Organic Yerba Maté from the Rainforests of Brazil

Find us on instagram:

@wildwood.za

FA M I LY

Although each and every one of us believes that our little ones are the best, there is some evidence that certain pets may improve health in specific ways: Dutiful doggos Dogs in particular are brilliant at interpreting tone of voice and body language, knowing when we need a comforting cuddle or a little encouraging yap. They can also make us feel safer and keep us active, so we can enjoy all those sought-after endorphins. Cagey kitties Cats are also said to be good at interpreting mood, but are slightly less likely to bend to our will and allow us to cuddle them freely. That said, hearing a little panther purr releases the bonding hormone oxytocin - the cuddle chemical - and simply having them around can reduce anxiety and lower the risk of stroke and heart attack. Furry ferrets, rabbits, gerbils and guinea pigs Extremely social and very low maintenance, these guys generate calm through their busyness. Great distractions from an overwhelming day, they can remind us to focus on the here and now. Boastful birds Although birds provide slightly less tactile lovin’, they have been found to encourage social interaction, reduce social anxiety, and help us to keep our minds sharp with their whimsical songs. Sweet snakes Not always the first pet to come to mind when thinking of health benefits, these scaly friends seem to have a stabilising effect on their owners’ moods, as they spend their time moving about rhythmically and chilling out. Friendly fish Simply watching fish swim can calm brain waves, lower pulse rate, and release muscle tension - inducing relaxation for better rest. Lovely lizards Usually independent and low maintenance, these little fellas are the perfect companions for those with attention issues - encouraging feelings of calm and stability whilst requiring a routine in place to care for them.

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BENEFITS OF PET OWNERSHIP FOR YOUNG CHILDREN Introducing pets to your children’s lives can be hugely beneficial for their development. Young children who spend time with animals: • Are usually more active and have stronger immunity • Feel more secure and safe, displaying less anxiety • Have less risk of allergies, eczema and asthma • Learn compassion and empathy through emotional/nonverbal cues • Practise building relationships • Develop a better self-image (as pets act as built-in friends) • Form routines and responsibilities as they help to take care of a beloved pet • Learn how to navigate the strong emotions of love and loss

Grubs Hypoallergenic

Better for the planet DID YOU KNOW? • 90% of people view their pets as members of their family. • People who use pet therapy while recovering from surgery use fewer pain medications than those who don’t.

www.vondis.co.za

FA M I LY

We Need to Talk About… Parental Burnout By Dr Stanley Arumugam

arenting during recent years has been especially difficult, with many parents reporting symptoms of burnout but feeling too guilty to talk about it. McKinsey reports that the stress of working from home added to the seemingly unrelenting responsibilities of caring for children and families has been overwhelming for many working parents, some of whom describe feeling as if they are ‘losing it’ or ‘going crazy’ under all the pressure. A more recently studied phenomenon, parental burnout is a specific syndrome resulting from enduring exposure to chronic parenting stress, and characterised by emotional, physical and mental exhaustion; lowered feelings of fulfilment, and detachment from loved ones, especially children.

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FA M I LY

FACTORS LEADING TO PARENTAL BURNOUT Over the years, we have learned to cope with, and prevent, workplace or vocational burnout. Usually, a time of leave, psychotherapy, self-care or a change in the work environment can help. However we have yet to develop coping mechanisms for the equally widely experienced yet less addressed burnout related to parenting. The Covid pandemic amplified the stress and strain of everyday parenting in several unique ways: • Suddenly, millions of parents had to become home-school teachers. Many parents ill-equipped to manage this responsibility were left feeling inadequate and overwhelmed. • Parents were left caring for children full-time while trying to do their day jobs. This double demand has been distressing, especially for working mothers and single parents who carry significant family care responsibilities. • Parents were stuck at home. Marital and family tensions were amplified during this time, leading to increased irritation, annoyance, and sometimes even aggression at home. • Many parents had to deal with traumatic loss and grief. Many households experienced loss through death in their immediate or extended families or social circles. Grieving was often also incomplete and delayed, due to Covid restrictions and family separations.

While the world has returned to a closer semblance of ‘normal’ since the months of lockdown, many parents have yet to address and overcome the symptoms of the heightened burnout they may have experienced during this time. SIGNS AND SYMPTOMS OF PARENTAL BURNOUT • Social isolation and withdrawing from others • Losing interest in activities once enjoyed • Feelings of exhaustion or lethargy • Feeling hopeless and as if ‘trapped’ • Feeling excessive sadness, irritability, or anxiety • Sleep problems and changes in appetite • Noticing you have a shorter temper • Feeling as though any new or additional task could put you over the edge • Not wanting to be touched or needing to be alone • Feeling resentful (toward children, your partner, or the world) • Feeling guilty about taking time out

ABOUT THE AUTHOR Dr Stanley Arumugam is a psychologist, coach and pastor. Email dr.stanley. arumugam@gmail.com to get in touch.

COPING STRATEGIES 1. Don’t be afraid to talk about it Parenting stress and burnout are real experiences, and needn’t be accompanied by guilt or shame. Reach out to trusted friends, your partner, your family or a mental health professional for support. 2. Be compassionate with yourself Understand that parenting can be hard, and that you are doing your best. Release the word ‘should’ from your self-talk. No one will ever feel as if they are doing enough or getting things ‘just right’.

3. Take a break Find creative ways to incorporate moments of reprieve into your daily, weekly and monthly routine. This can be as simple as enjoying a quiet cup of tea in the afternoon sun, or as exciting as taking a holiday with just your partner or friends. 4. Examine your thinking Are you stuck in catastrophising mode or negative thought spirals that are making the situation at hand feel even worse? Becoming aware of and verbalising or writing down your thoughts in a way that helps you to examine whether they are true, useful or necessary can be the first

step in helping you to manage ongoing stressors. 5. Seek professional psychological help This is particularly important if you are feeling depressed, anxious or experiencing suicidal ideation. 6. Find meaning Spirituality or a sense of something greater than oneself and one’s daily life can bring perspective to our suffering and loss of control. Meditation and contemplative practices can be particularly grounding, and are readily available online.

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FA M I LY

Post-Partum Care By Lauren Ellis

Once a baby is born, there is often an immediate shift in focus from mama to the little one. This can be overwhelming, as pressures about feeding and pelvic floor healing coupled with the societal pressure to grin through the discomfort often leave mothers feeling guilty and unsupported. Poor recovery, pain and exhaustion are amongst the leading causes of postpartum depression and health issues. This is where people like Lauren Ellis step in. Lauren is a physiotherapist specialising in women’s health, breastfeeding and pelvic support. Her own struggles on the journey of motherhood have shaped the way she helps others, and she is deeply passionate about supporting and empowering women in the perinatal stages. Lauren works alongside a holistic team of specialists, including lactation specialists, GPs, breast surgeons, paediatricians, CFT physiotherapists, ENTs, doulas, yoga teachers and other women’s health physiotherapists. We chat to her about a holistic approach to this time in a mother’s life…

very woman needs a ‘Nanny McPhee’ when it comes to post-partum support. This can take many forms: someone to assist in debriefing or processing the birth; someone to listen; someone to cry with; and someone to hold your hand and tell you that everything is going to be ok.

1. What is a women’s health physiotherapist? Women’s health physiotherapists provide holistic, targeted care to help moms navigate, manage, and treat a wide variety of physical health issues that can spring up before, during and after pregnancy. 2. How do you help women during and after pregnancy? During pregnancy, I look at things like pelvic pain, skeletal pain, restless legs, incontinence, constipation and preparing for delivery. After birth, I assist with mobility, positioning, wound support, breast care (such as addressing breast hardness and lumps), as well as tear and episiotomy care. No perinatal journey is the same - some women feel hard, ‘golf ball’-like lumps in their armpits, whilst others may struggle with scar management or returning to exercise.

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FA M I LY

3. What are your top tips for managing engorgement? Engorgement refers to when the breasts become larger and feel heavy, warmer and uncomfortable. Generally speaking, most women will experience a period of 12 - 48 hours of hard, engorged breasts. When your colostrum phases into milk, it increases in quantity and ‘comes in’ roughly two to five days after birth. This is a normal hormonal change, regardless of whether you are feeding or not. Ensure that you stay very well hydrated – aim for 500 ml of fluid a feed; develop a good latch with baby; feed frequently; and warm your breasts beforehand (for about two to three minutes – be gentle and do not burn yourself). Gently massage your breasts with frozen cabbage leaves after a feed (avoiding the nipple). If your engorgement is not settling and you are battling to feed, it is best that you find yourself a breastfeedingfriendly physiotherapist. They will use a therapeutic ultrasound and gentle massage to help relieve pressure and encourage milk flow for effective feeding. 4. How can women prepare and manage the dreaded ‘cracked nipple’ phase of nursing? Cracked nipples are every new mother’s worst fear! This happens when the baby isn’t latching or is tongue-tied, or your flanges are the incorrect size. When nipples become cracked, it can feel like millions of little micro cuts, which can cause a sharp, shooting pain, swelling, bleeding, and blistering. While breastfeeding may be a sensitive affair, it should never be painful. In order to manage cracked nipples, I would suggest correcting the latch with a registered lactation consultant; getting laser therapy done by a women’s health physiotherapist; airing your nipples out in direct sunlight for three to five minutes twice a day; and applying some APNO cream (you don’t need to buy all the fancy brand name creams). 5. What advice would you give to new moms leaving hospital after giving birth? Make sure that you’ve passed stool before leaving the hospital. Once home, seek lactation support, and possibly consult a women’s health physio. Allow your body time to heal, but also keep moving. Gentle forms of exercise like restorative walking are best. Have a meal plan in place, and limit your number of visitors, as this can interfere with initial breastfeeding. For more information or to get in touch, visit www.laurenellisphysio.co.za.

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WISDOM

The Power of Gratitude By Helen Nicholson

f you are stuck in a rut, overwhelmed by life’s daily challenges, or feel as if your day resembles the movie Groundhog Day, gratitude and mindfulness can help to transport you into a much more joyful world. Gratitude allows us to notice our blessings and create perspective about life’s challenges. Mindfulness helps us handle tough times with grace, acceptance and surrender. Together these practices allow us to function at an elevated level. The most common description I hear from friends and colleagues who have no mindfulness or gratitude practice is that they feel ’stuck’ and are simply going through the motions, like a hamster on a treadmill.

The Benefits of Practising Gratitude A few years ago, American author AJ Jacobs decided to thank everyone who was involved in making his morning cup of coffee. It became a task of thanking thousands of people across all walks of life from all over the world, over a series of months. He discovered that his simple morning cup of coffee would not have been possible without the contributions of thousands of people. He started with the barista and owner of his favourite coffee shop, and the truck driver who delivered the beans. The delivery company couldn’t do their job if there were no roads, and so he included those who built and tarred them – people he took for granted when he picked up his cup of coffee every morning.

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WISDOM

Gratitude Meditation This five-minute gratitude meditation can be focused on a person, place or even a meal. • Take a seat. Relax your face, draw your shoulders down away from your ears, loosen your jaw, relax your gaze and close your eyes. Take five to ten deep breaths.

The most interesting thing about gratitude is that it’s more than just appreciation – it takes you one step further than just appreciating the goodness in your life. Gratitude is acknowledging that the source of this goodness is not only down to our hard work or dedication, but also to other people’s contribution. In thanking everyone, AJ found that a combined effort from an enormous amount of people was required just to make one delicious cup of coffee! After he completed his gratitude journey, he realised “the astounding interconnectedness of our world.” He said that the project allowed him “to focus on the hundreds of things that go right every day, as opposed to the three or four that go wrong.”

• Think of a person you’re grateful for and picture them in your mind. Let gratitude fill your heart and say thank you to that person (notice their facial expression). Observe what they’re wearing and watch their mannerisms. Think of all their positive qualities and feel deep gratitude for the impact they’ve had in your life. • Think of a place that you loved visiting. For me, it’s always the bush. Listen to the sounds in your head. Imagine how it would look, smell and feel to be there. • Think of a favourite meal and see it clearly in your mind. Mine is a pasta dish we had on the Italian island of Capri for my very good friend’s fortieth birthday. It was the most delicious meal I’ve ever tasted. I can still taste the basil, the al dente pasta and the perfect flavours melting in my mouth.

Excerpted from Mindfulness: How to Stay Sane in an Insane World by Helen Nicholson. Published by TNCo Publisher and available at leading bookstores and online

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WISDOM

The Art of Perception By Damian Wood

very morning, we look at ourselves in the mirror as we get ready for the day ahead. Applying makeup to contour our beauty, shaving the 6 am shadow, and styling ourselves to meet the occasion. We all want to look our best, and develop a strong (positive or negative) perception of ourselves before we leave the house and greet the world. The word ‘perception’ is defined by the Collins English Dictionary as “The way you think about something or the impression you have of it.” We all have a perception of the world around us. Some remain unchanged over the years, and others are continually in flux. Although we all perceive the same world, we see things quite differently from one another. Some view winter

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as a magical time of introspection and renewal, while others bemoan the cloudy days and muddy puddles. Some people are able to see their own infinite worth, while others really struggle with how they regard themselves. As a psychic medium and reiki practitioner, I consider it my job to offer people guidance on how to live their most fulfilled lives. A big part of this is pointing out their talents and abilities, and trying to give them a sense of their unique and innate worth. One of my biggest challenges is convincing people of their strengths, which are often so obvious to others but completely lost on them.

Tired of broken promises?

In order for us to change how we view ourselves, start loving ourselves and journey towards greater happiness, we need to consciously and continuously practise what I call ‘the art of perception’. Here are a few ways to do so: 1. Take some time every evening to acknowledge what you have achieved throughout the day. This doesn’t have to only take the form of meeting challenging deadlines or getting back to the gym, but can also cover things like how kind you were to the checkout staff at the store, the cup of tea you made for your spouse, or the cuddles you gave your pet.

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2. Journal and meditate on your unique abilities and traits. Perhaps you’re great with witty comebacks, super organised, or make a mean milk tart. 3. Ask those you love and trust for the things they appreciate about you, and then do the same for them. You may be surprised by what a loving and joyful exchange this can become! 4. Notice the negative thoughts you have in relation to yourself each day. There’s no need to berate yourself for them, rather simply acknowledge that they stem from a pattern of ingrained limited beliefs, and breathe out deeply as you give yourself permission to release them. 5. Practise kindness and acts of selfless service wherever and whenever you can. Making a positive impact on the world around you (or even just on one person’s day) can have a phenomenally positive effect on your self-worth.

ABOUT THE AUTHOR Damian is a psychic medium and reiki practitioner based in Johannesburg. He holds a BSc in Natural Health, and believes strongly in the connection between mind, body, and soul. For more information or to get in touch, visit www.damianwood.co.za.

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ABUNDANCE

Rewriting Your Money Story By Jean Archary

s Albert Einstein famously said, “Insanity is doing the same thing over and over again and expecting different results.” If you have been living from pay check to pay check or merely getting by on your stipend, it might be time to look at your money beliefs. My personal ‘money story’ or relationship with money has been challenging – based on early childhood memories and the belief in not being ‘worthy’ of lasting financial security. Being born into abundance then forced into a place of scarcity led me to question my self-worth and ability to ‘hold onto’ money later in life. Over the years, it has been a tug of war filled with insight, discovery, and practice to right the wrongs of the past. One of the things that really helped me was to consciously work on rewriting my money beliefs.

Here are 5 simple steps you can follow to help reprogram your negative beliefs about money: 1. Identify the negative belief – awareness is the first step 2. Discover the root cause 3. Understand the symptoms of your negative belief – as evidenced in your behaviour 4. Rewrite a new belief

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The first step is to identify negative or self-limiting money beliefs. Notice any disempowering expressions or words you use regarding money. Repeating expressions such as “money doesn’t grow on trees” or “you must work hard for your money” or “only the rich get rich” are examples of negative money beliefs. Consider your patterned negative beliefs, and write them down. Select your most repeated negative belief, like “money doesn’t grow on trees” – a common expression parents relay to their kids, that can lead to a scarcity mindset later in life. Go back in time and recall the first time you heard this negative belief. Consider the circumstances in which it was said; who said it; and why it was said. Remember, our parents did the best they could with what they knew. Understanding the context around which these beliefs were shared helps us to make sense of and reprogram them. When you reverse this thinking, you will notice an abundance of opportunities.

Secondly, locate the root cause of your current problematic behaviour around money. Perhaps you’re modelling the behaviour of a parent, acting from a place of low self-worth, or struggling in the aftermath of a perceived financial failure. The third step involves identifying those events that are likely to trigger any negative emotions about money, and the symptoms thereof in your behaviour and money habits. These will provide necessary clues to help you reframe the way you think and behave in your financial life. The final step is to replace your money belief with a new one. “Money doesn’t grow on trees” can be rewritten to “this is not in my budget right now” or “let’s save towards it.” The words we use have immense power in what we attract into our lives. When you say, “money doesn’t grow on trees”, you immediately shut down the thought of earning, saving and spending money. By replacing the expression with a more empowering one and repeating this frequently, you begin the process of reprogramming your mind. Remember that it takes time to rewrite a negative belief that you have lived with for decades. It can be overridden, but it requires practice.

ABOUT THE AUTHOR Jean is the founder and owner of Money Messages, which offers financial education, wellness and coaching solutions to help individuals and organisations shift the way they think, feel and behave with money. For more information or to get in touch, visit www.moneymessages.co.za.

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G E TA W AY

Penguins, Seascapes & Barefoot Luxury T

ucked away amongst the fynbos-filled mountains of Cape Town’s Southern Peninsula is the charming Simon’s Town, known for its beautiful beaches, water activities and, of course, adorable penguins! Visitors looking for luxurious accommodation in the serene seaside village need look no further than the exclusive hideaway that is the Boulders Beach Villa. The five-bedroom villa is the perfect option for those with a big family or a lively group of friends wanting to experience the best of Simon’s Town together. Guests will be inspired by the sweeping sea views and the continual whisper of the waves crashing against the shore of the famous Boulders Beach, which is just a stone’s throw away.

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ABUNDANCE

of quaint local cafes and restaurants, historical sites and museums are all within walking distance. After a long day of adventuring, the villa offers ample opportunity to relax in complete comfort, with a heated plunge pool, cable TV, wifi, a games room, beautiful en-suite bathrooms and - finally - the finest luxury linens for a well-deserved rest. While the privacy afforded to villa guests is a great drawcard, the friendly and helpful staff at the famous Boulders Beach Hotel are right next door and available to assist with any needs.

The striking modern interiors include a fully-equipped kitchen leading into open-plan dining and lounge areas, indoor and outdoor braai areas, a rooftop terrace and a private garden, all of which will no doubt inspire even the most modest of home entertainers.

Founded by entrepreneurs who share a passion for luxury travel as well as healing and wellness, the space is perfect not only for a memorable holiday, but also for a quiet retreat immersed in nature. Gather up the family or your best buds, drive along the coast from central Cape Town, head down Boyes Drive, and enjoy the spirit of luxury and wellbeing at this unforgettable getaway.

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Suitable for children In the unlikely event that you’ll want to step out of the villa, the beach is the first place that’s likely to beckon. Go for a snorkel, take a boat trip, enjoy a kayak tour, or simply walk the boardwalk and enjoy watching the many penguins in their natural habitat. When you’re all beached out, a plethora

For more information or to reserve your stay, visit www.bouldersbeachvilla.co.za.

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G E TA W AY

Winter in the Winelands

njoy this uniquely magical time of year in the heart of Franschhoek and the lap of luxury at Le Quartier Français.

A Leeu Collection property and an icon in the village, the cosy boutique hotel offers five-star accommodation, as well as two award-winning fine dining restaurants, a wine boutique, and an art gallery. You’ll barely want to leave the hotel, but if you do, you’ll be treated to crisp, clear days; the occasional snowy mountain peak; and more world-class food, wine, art, and shopping on the culinary capital’s bustling Huguenot Street. The unrivalled experience will begin upon arrival when you will be invited to sink into a deep armchair beside a log fire and sip on a glass of belly-warming port as the equally warm team welcomes you to your home-awayfrom-home. From there, you will be led to your sumptuous suite, with its individual styling and luxury fittings and finishes throughout. Another crackling fire will await here, along with a bottle of flagship wine, delicious snacks, and a complimentary minibar to tide you over to dinner. And what a dinner it will be! Two exquisite dining options are available, both from the renowned La Colombe group. Protégé offers a casual fine dining experience comprising a chef’s menu of four small plates followed by a choice of a main course and an optional dessert. Their breakfasts are also a memorable part of the Le Quartier Français experience – enjoyed outdoors (weather-permitting) on your private courtyard, or inside the stylish restaurant. In the likely event that you prefer to spend a winter’s morning ensconced in your luxurious linen, simply order a freshly baked croissant and a flat white to enjoy a truly French room service experience. Another spectacular restaurant on the property is Épice, where diners are transported on a culinary odyssey around the world. The celebrated Spice Journey, skillfully prepared and ingenious in form, is an exotic,

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flavourful adventure through 10 to 12 courses – an unforgettable experience for avid foodies! The bread course alone is legendary, and the masterful sommelier will expertly pair each dish to a fine local wine. And your wine experience won’t end there! The intimate Great Heart Wines Studio awaits guests wanting to enjoy a complimentary private tasting for two. Through Leeu Collection’s partnership with Mullineaux Wines in the Swartland, Great Heart is a staff empowerment project that was conceived during lockdown and has produced four excellent wines – two whites and two reds. Begin with a glass of Chenin Blanc, and warm up with either the Red Blend or the Cabernet Sauvignon. Unusually, the

tasting ends with a Chardonnay - a bold and gutsy wine that confidently follows the reds. Choose your favourites to take home, by the bottle or case, or enjoy them with your meal at Protégé. You are in Franschhoek, after all.

PRIME YOUR IMMUNE SYSTEM

For art lovers, the adjacent Everard Read Gallery offers an extension of the expertly curated pieces found in your room and throughout the hotel. Getting to the gallery is a joy on its own, and involves meandering through a fragrant herb garden filled with monumental sculptures and passing the serene pool and whimsical giant chessboard. With so much on offer to delight all the senses at Le Quartier Français, there’s no reason not to reserve your unrivalled escape today. Visit www.leeucollection.com to learn more. Le Quartier Français is offering readers an exclusive B&B rate this winter. Email reservations@leeucollection.com or call +27 21 492 2222 and quote ‘Wellness’ to take advantage of the unmissable offer. T’s & C’s apply.

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Wellness Winter issue: Jul - Sep 2022

Articles inside

PENGUINS, SEASCAPES & BAREFOOT LUXURY

WINTER IN THE WINELANDS

REWRITE YOUR MONEY STORY

STORE DIRECTORY

THE ART OF PERCEPTION

THE POWER OF GRATITUDE

POST-PARTUM SUPPORT

HAPPINESS IN A FURBALL

IMPROVE YOUR POSTURE, ELEVATE YOUR MOOD

YOUR HEALTH JOURNEY: ARE YOU ASKING THE RIGHT QUESTIONS?

PARENTAL BURNOUT

TERRIFIC TONERS

LOCAL IS BEAUTIFUL

SIMPLE & SOPHISTICATED

MANAGING DIABETES NATURALLY

DRINK TO GUT HEALTH

SPINACH ROULADE

FITNESS FUEL

EDITOR’S CHOICE

WIN WITH WELLNESS

MEET THE SUPPLIER

WELLNESS TRENDS WE’RE WATCHING

MY JOURNEY TO WELLNESS