Wellness Magazine July - September 2019 by Wellness Warehouse

JULY - SEPTEMBER 2019

FOOD / HEALTH / BEAUTY / WISDOM

WIN

WITH W E L L N E SS

M E D I TAT I O N E X PLO R ED

YO G A

F O R B AC K PA I N

RECIPES

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Stre ed and Wired

Stressed & Mentally Exhausted

Stressed and Worried

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Talk to your wellness advisor today to identify which formulas are right for you.

E D I TO R ’ S N OT E

As is your desire, so is your will. As is your will, so is your deed. As is your deed, so is your destiny. The Upanishads

What do you crave, want more of? What enlivens you? What do you need to give yourself more permission to be? If you’re anything like me, there’s a good chance you’re longing for a new, softer way of making things happen in your life. Less striving, more surrender. Less judgment, more joy. Less proving, more pleasure. We live in a results-obsessed society that applauds us for operating on achievement autopilot, often pathologising feelings as obstacles in the way of reaching our goals. And yet – if we really stop to think about it – it eventually becomes clear that everything we do is driven by a desire to feel a certain way. How do you want to feel when you make the money, bag the babe, get the gig? Have you found yourself achieving any of these externally oriented goals and still longing for some elusive sense of joy, peace or fulfilment? Working to consciously manifest material goals is important. But perhaps we’re approaching it the wrong way. Perhaps it’s time to lean into our goals as teachers, allowing our desired feelings to lead the way. Do you want to earn a specific amount of money a year, or do you want to feel abundant and secure? Do you want to meet the perfect lover, or to feel seen, connected and enlivened? Do you want to lose five kilograms, or to feel vital, vibrant and confident? I believe it is possible to find deeper meaning without compromising prosperity. It can require a paradigm shift, though. This winter, why not adjust your focus to the way you want to feel, and set and pursue your goals accordingly? Discipline can feel joyful when we make empowered choices that bring us closer to positive states of being, and stay open to the material results that these inevitably yield. Join me in living life well by deciding how you want to feel, enjoying the process of moving towards it, and having faith in the possibilities that will no doubt arise. There is never just one way home.

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CO N T E N T S

JULY – SEPTEMBER 2019

REGULARS 8 H E A LT H Y H A P P E N I N G S Move mindfully, go on retreat, learn a new skill and more with our exciting lineup of upcoming wellbeing events. 1 0 E D I TO R ’ S C H O I C E From super sips and tranquil tinctures to the best in natural beauty and eco home solutions, we review this season’s must-have products. 1 2 F RO M O U R C E O Simon Alston shares what’s sprouting at Wellness this winter. 1 3 STO R E D I R E C TO RY Find your nearest Wellness Warehouse and enjoy living life well with us. 1 4 S N A P, C H AT & W I N We share a few of your Wellness moments, and reward our latest favourite. 68 WIN WITH WELLNESS We’re giving away supplements, natural beauty products and healthy recipe books in this edition. Write in to stand a chance to win… 80 ON OUR BOOKSHELF Explore the nature of consciousness, embrace your imperfection, shift to a more meditative state of mind and more with our current favourite reads. 82 CLASSIFIEDS Find out what’s happening in your local wellbeing community with workshops, retreats, studios, therapists and more. 22

WISDOM ST R E S S S O L U T I O N S 1 6 Our stress expert offers tips and tools for better managing your daily challenges. T H E S C I E N C E O F M E D I TAT I O N 2 2 We explore the research behind the many benefits of adopting a daily meditation practice.

B E AU T Y W I N T E R B E AU T Y G U I D E 6 0 Nourishing natural beauty rituals, products and ingredients to winter-proof your skin and hair

HOME T H E T RU T H A B O U T H O U S E H O L D C L E A N I N G P RO D U C T S 7 0 Learn what’s really in the products you use in your home, and switch to safer natural options for your health and the environment.

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FOOD 2 8 T H A I R E D C U R RY N O O D L E S O U P A nutritious winter warmer from the author of The SA Vegan Cookbook 3 0 V E G A N D O U B L E C H O CO L AT E B ROW N I E S Delicious plant-based treats for healthier indulgence 3 2 H E A LT H H AC K S F RO M T H E YO G A K I TC H E N Simple cooking and eating habits for optimal daily wellbeing 3 6 V E G E TA B L E CO O K I N G G U I D E A useful guide to cooking, testing, tasting and enjoying your favourite veggies 4 4 P OW E R E D BY P L A N T S Our guide to living a healthy plant-based lifestyle

H E A LT H 4 6 T H E H E A L I N G P RO C E S S Learn how to best support your immune system at any stage of life. 5 2 M U S H RO O M S A S M E D I C I N E ? We explore the science behind the fantastic fungi showing the most promise for healing. 5 6 F O C U S : O U R E X P E RT S W E I G H I N We ask our in-store Wellness Consultants for their advice on improving focus in daily life.

FITNESS YO G A F O R U P P E R B O DY T E N S I O N 7 4 Simple yoga stretches to help relieve back, neck and shoulder tension M OV E F RO M T H E H E A RT 7 6 Find a way of exercising that brings you joy.

CHARITY K H AY E L I T S H A K I N D N E S S 8 3 Join forces with the SA Mass Animal Sterilisation Trust to help animals and their owners in Khayelitsha.

EVENTS

y th l a e s H g n i n e pp a H

J U LY

1-6

H Y P N OT H E R A PY COURSE

NEW MOON R E STO R E

Randburg, Johannesburg info@actionfactory.co.za

De Waterkant, Cape Town kristi@yogalife.co.za

4-7

12-13

W I N T E R A RT OF SILENCE R E T R E AT

YO GA MORNING @ WELLNESS THRUPPS

C A N N AY O G A P OP-UP

GREEN & VEGAN P OPUP DINING

Paarl, Cape Winelands www.artofliving.org

Illovo, Johannesburg wellnesswarehouse.com/events

GETTING THE LOVE YOU WA N T C O U P L E S WORKSHOP

SPIER TRAIL RUN

W H AT D O E S MY CHILD NEED FROM ME E M O T I O N A L LY ?

Stellenbosch, Cape Winelands www.quantumadventures. co.za

Gardens, Cape Town wellnesswarehouse.com/ events

Gardens, Cape Town greenleafvitality.com

Pretoria www.imagorelationship.co.za

Green Point, Cape Town kfletch@mweb.co.za

23-25

G R E Y TO N TRAIL & YO GA WEEKEND

URBAN FA R M I N G T O U R

A D VA N C E D A RT T H E R A PY SEMINAR

Greyton, Overberg offthecouchco@gmail.com

Johannesburg gerald@joburgplaces.com

Sea Point, Cape Town info@arttherapy.co.za

P I L AT E S TEACHER TRAINING

THE ROLE OF E M OT I O N S I N HEALING

W I N T E R WA R M E R WINE WITH WELLNESS

S H I FT I N TO P R I M E P I L AT E S & NIA WORKSHOP

FA M I LY CO N ST E L L AT I O N S EVENING

Mooikloof, Pretoria basipilates.co.za

Gardens, Cape Town wellnesswarehouse.com/ events

Observatory, Cape Town info@niasouthafrica.co.za

Craighall Park, Johannesburg info@expressivemovement. co.za

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AUG

2 FROM LABELS TO L I B E RT Y ENNEAGRAM WORKSHOP Claremont, Cape Town healingspacesct@gmail.com

3-4

9-11

PRACTICAL SELFDEVELOPMENT

C U LT I VAT I N G COMMUNIC ATION WORKSHOP

M E D I TAT I O N COURSE

B ABY DEVELOPMENT COURSE

KIDS YO GA TEACHER TRAINING

Pretoria tuishuis@mweb.co.za

Claremont, Cape Town www.healingspacesct.com

Blackheath, Johannesburg www.clevame.co.za

Cape Town hello@blissfulkids.co.za

17-18

FULL MOON B E A C H WA L K

8-WEEK MINDFULNESS M E D I TAT I O N PROGRAMME

FULL MOON BEACH YO GA

SOUND THERAPY SEMINAR

KINDNESS CORNER CHARITY EXPO

Pretoria harelgal11@gmail.com

Tokai, Cape Town bronwynr@redefine.co.za

30 AUGUST – 2 SEPTEMBER THE B ODY OF DESIRE WOMEN’S R E T R E AT

Big Bay, Cape Town cleanc.co.za

Wynberg, Cape Town intuitionandhealing.co.za

Blouberg, Cape Town flowingnomads.com

Cape Town admin@integralhealth.co.za

MINDFUL PA R E N T & CHILD PROGRAMME

MINDFUL MOVEMENT

P E T- F R I E N D LY WA L K & R U N

Claremont, Cape Town Healingspacesct.com

Olifantsfontein, Midrand www.adventuretails.co.za

HOLISTIC COACH C E RT I F I C AT I O N TRAINING

Durbanville, Cape Town info@jaali.co.za

SEPT

Cape Town radiantcoachesacademy.com

Stanford, Overberg rhiannevdl@gmail.com

LIVE WITH PURPOSE COURSE

WILDERNESS2 WEST CYCLE TO U R

A JOURNEY THROUGH THE CHAKRAS

Wynberg, Cape Town intuitionandhealing.co.za

Wilderness to Somerset West info@mytrainingday.com

Camps Bay, Cape Town anine@ energeticbodyhealing.co.za

INTEGRAL YO GA COURSE

B A S I P I L AT E S WORKSHOP

BEACH CLEANUP

FULL MOON RITUAL

Rondebosch, Cape Town anandakutir.org.za

Sea Point, Cape Town livinglifepilates.com

Sunset Beach, Cape Town teamaa@tysonprop.co.za

SOUND ENERGY HEALING & M E D I TAT I O N

20 - 26

28-29

KIDS’ SKILLS PSYCHOLO GY WORKSHOP

WOMEN REWILDING WEEK

INTRODUCTION TO M I N D F U L N E S S

V I N YA S A Y O G A TEACHER TRAINING

R E COV E RY F E S T I VA L

Lower Houghton, Johannesburg solutionfocusedsa.com

Tulbagh, Cape Winelands Carly@wildlove.life

Durbanville, Cape Town 3littlebirdshealingcentre.co.za

Muizenberg, Cape Town cultural@casalabia.co.za

Milnerton, Cape Town flowingnomads.com

Somerset West, Cape Town studio@liferetreat.co.za

Cape Town freddie.rensburg@gmail. com

E D I TO R ’ S C H O I C E FOCUS FUEL Everything you read in this edition can be attributed to the Bulletproof Keto Coffee from My Wellness. Well, almost. I can honestly say that I have found a new ally in fierce focus and caffeinic clarity – one that’s tasty enough to qualify as a guilt-free indulgence to boot. A blend of MCT oil, BHB salts, collagen and Arabica coffee, the super sip certainly delivers on its promise of sustainable energy without the caffeine crash. 400 g NOW R229.95 R A L LY T H E D E F E N C E S I feel about as frightened as the characters in Game of Thrones when I hear that “winter is coming”. Rather than the dreaded white walkers, my nemesis comes in the form of an almost inevitable persistent seasonal flu. I was relieved to be given a bottle of Himalaya’s naturally immuneenhancing Septilin tablets to try, albeit after succumbing to my 2019 bout. Its immunomodulatory, antioxidant, antiinflammatory and antimicrobial (wow) properties are said to help increase the level of one’s antibody-forming cells, elevating the body’s resistance to infection. I’m currently taking them preventatively, and look forward to seeing how my body fares for the rest of the season with the support of this new ally. 100 tabs NOW R154.95 BEE BUTTER No, it’s not made from bees. We love bees. It does contain propolis and beeswax, though – gifts from the industrious little buzzers that happen to be great for human skin. The ancient Greeks used propolis to treat abscesses, Assyrians used it to help heal wounds and tumours, and ancient Egyptians harnessed its preserving powers for the purposes of mummification. I just like the way it feels on my legs after a shower. Add antibacterial, protecting and moisture-retaining beeswax to the mix, and you’ve got yourself a great natural body butter, honey. 250 ml NOW R169.95

SHOP THE PRODUCTS IN STORE OR SCAN THE QR CODE TO BUY THEM ONLINE.

H A L C YO N H E M P CBD – or cannabidol - has become a popular companion in calm for everyone from yogic youngsters to edgy executives. It’s a compound that interacts with the body’s endocannabinoid system – a series of receptors that regulate pain, mood, immunity, memory, appetite, stress and a host of other important functions. Select’s award-winning CBD Drops combine soothing natural essences with 100% pure hemp oil in fast-acting proprietary tincture blends. Although they can be applied topically, I go the whole hog and take one dropper of the lavender-flavoured tincture orally in the evenings for a sweet Select sleep. 30 ml NOW R1299.95

B E T T E R F O R B A BY Although Mimu’s naturally safe cleaning products are specially formulated for baby spills, I’m a pretty messy eater myself and quite enjoyed trialling the quirkily packaged range. All the products are fragrance-free and non-toxic, making them not only babysafe but also great for the whole family. The Stain Remover naturally removes stubborn drips (guilty) and drools (luckily not yet) from delicate garments, while the Floor Cleaner deals with whatever makes it all the way to the ground. Although the Bathtime Cleaner is made for tubs, I used it as a general bathroom surface cleaner to great effect. Another favourite is the Bottle & Dish Wash, which is tough on food residue while gentle on the skin, and apparently particularly effective at removing milk film and odour. 450 ml NOW R64.95

H A N DY H Y D R AT I O N I’d never considered adding bulbine frutescens to my body care regime. Mainly because I’d never heard of it. Turns out it’s a flowering plant that’s native to southern Africa, and boasts leaves that yield a naturally nourishing gel. TIMOLA’s Moisturising Hand Cream is a great grease-free formula that harnesses this lovely leaf juice in a soothing and protective lotion that can be used on the hands, body or face. What’s more, it’s housed in a nifty little tube that’s perfect for handy handbag hydration. 50 ml NOW R99.95

F RO M O U R C E O

A Word

F RO M O U R C E O

Our stores at Palmyra Junction and Parktown Quarter have also recently undergone a bit of a facelift, and we are excited to share the newlyimproved offerings with you. Next up is V&A Waterfront, so watch that space for more. Wellness Warehouse continues to grow, and we have a great lineup of new stores around the country in the pipeline. I look forward to sharing details of these soon.

ne of the things I love about the health and wellness industry is the constant innovation. Every day we are sourcing exciting new products that make it easier – and more enjoyable – to live life well, and I’m proud of the role that Wellness Warehouse plays in bringing these to you. We also understand that making healthy choices isn’t always easy, which is why we launched our Healthy Happenings earlier this year. In this regular programme of events hosted at our stores, we connect our customers with experts on a range of interesting health and wellness-related topics. I’ve signed up for the June talk on living a plant-based lifestyle, as that’s the (gradual!) journey I’m on. The full calendar of events is available on our website. I’m really pleased to announce that we will be opening a new, larger store in Sea Point. We have a loyal following in Sea Point, and not only will this development allow us to offer a much wider selection of products, but it will also provide us with another dedicated venue for more Healthy Happenings events. The new store will open in August, and will be on the second floor of The Point.

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Every time I travel, I’m blown away by the growing enthusiasm for improving wellbeing, and the recognition that health is a major source of happiness in life. It’s a different journey for everyone, but for all of us it starts with taking control of our diets and lifestyles. Our motivation at Wellness Warehouse is to help more people achieve this in a sustainable and informed way. I hope this edition of our magazine helps in some way, and that you enjoy it as much as we enjoyed creating it! Yours in wellness,

Simon Alston

O U R STO R E S

CAPE TOWN

helping you live life well Publisher: Dr. Sean Gomes Editor: Lara Potgieter lara@wellnesswarehouse.com Designer: Inge Smit inge@ivdesign.co.za Advertising & Directory Enquiries: Sue Dall Cell: 084 707 4477 wellmag@wellnesswarehouse.com Online Administrator: Tana Francke Print & Production Consultant: Lorraine Lines Cell: 082 886 2424 Printed by: CTP Printers Cape Town

Wellness Support Office 50 Kloof Street, Gardens, Cape Town 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.

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CAPE TOWN

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ONLINE STORE www.wellnesswarehouse.com 021 487 5420

Wellness Magazine is also on sale at Starke Ayres Garden Centres in Rosebank and West Coast Village.

G I V E AWAYS

S N A P. C H AT. W I N

share your wellness moments

C O N G R AT U L AT I O N S @LITTLEBITSOFRUBY! We love that youâ&#x20AC;&#x2122;re making time for quality rest and relaxation, and are rewarding you with a R500 shopping voucher to stock up on more soothing supplements, sips and other surprises.

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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E T I C F R I E ND

S UGAR FR EE AB

E TI C FR I EN

S U G AR F R EE E TI C FR I EN

WISDOM

STRESS

Solutions by Bridget Edwards

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Every human and non-human animal experiences stress as a basic functional or survival requirement and instinct. It’s a natural and normal part of life, and can’t be avoided. Stress expert Bridget Edwards shares the typical effects of and responses to daily stressors, and offers some of her top tips for combatting the widespread challenge in daily life. WHAT IS STRESS? Essentially, stress is the body’s way of responding to any kind of demand that exceeds one’s (perceived) ability to cope. This could be either detrimental or beneficial, depending on the circumstance and our perception of the situation. It’s perhaps surprising to note that not all stress is negative. Positive stress - known as eustress - is when our stress motivates and inspires us to make appropriate changes. Stress can be a catalyst for change, a teacher, a character builder, and an opportunity for reflection and re-evaluation. Continual, excessive or chronic stress, however, should be regarded as an early warning signal, with appropriate and swift stress management being of vital importance. Stress can really interfere with - and even wreak havoc in our lives, whether at home, at work, in our relationships, or in our health and wellbeing. We often erroneously think that complex problems require equally complex solutions or interventions. The reason we make this mistake is because our stress, worry, anxiety and fears often feel overwhelming, so we perceive the problem to be highly complex. Ironically, our problems often require simple solutions. This is why engaging an independent and objective third party like a coach, mentor or therapist can be helpful for assessing the situation quickly, cutting to the chase, and helping us draw our own (sane) conclusions. WHAT CAN CAUSE STRESS? For most people, the stress response is triggered multiple times a day, and often below our awareness. Everyone responds to stress in his or her own unique way, which can make it difficult to detect. What’s more, what stresses you today may not affect you tomorrow. There are an infinite number of factors that can contribute to stress. Stressors may be emotional, mental or physical. Even a change in one’s environment at home or work can be stress-inducing. Positive events such as a job promotion, getting married or buying a house can be stressful too. Although stress is usually seen as being caused by external factors, it can also be internal and self-generated. Examples of this include excessive worry, pessimism, negative self-talk, perfectionism, rigid thinking, unrealistic expectations and a lack of flexibility, to name a few... Use this space to list the things that might be causing you stress:

WISDOM

TYPICAL STRESS RESPONSES The body’s stress (survival) response is controlled by the amygdala, a tiny set of neurons in the brain located at the end of the hippocampus, deep within the temporal lobe. The function of the amygdala is to protect the body from any threat picked up by our senses, emotions and thoughts – be it big, small, real or perceived. Instantaneously, the body is flooded with stress chemicals (adrenaline, noradrenaline and cortisol), and goes into fight or flight mode. This sets other simultaneous actions in motion within the brain and body – all of which are designed to protect us. Firstly, we quite simply ‘lose it’. Yes, the brain ‘flips a switch’ from the logical, rational and linear frontal lobe (control centre) to the animalic (primal) hindbrain, where we act instinctively. This phenomenon is known as the ‘amygdala hijack’ - a phrase coined by Emotional Intelligence (Bantam Books, 1995) author Daniel Goleman. As a result, we not only react irrationally, but destructively too. This is when we suddenly catch ourselves ‘in the heat of the moment’ doing or saying something inappropriate, embarrassing or regrettable. We then ask ourselves, “What was I thinking?” Well, you weren’t really thinking – the amygdala hijack caused your brain to ‘flip a switch’ to the hindbrain, which acts purely on survival instinct, not thought. Only the forebrain thinks. Secondly, in preparation to either fight to protect ourselves (either physically or verbally) or flee from a dangerous situation, our digestive system immediately shuts down, which in turn impairs and compromises the immune system. The digestive process requires enormous energy to break down food, and during times of stress this energy is reserved exclusively for the fight or flight response. This is precisely why stressed people often suffer from digestive problems and frequent malaise.

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HOW DO YOU RESPOND TO STRESS? The typical stress warning signs are usually a combination of cognitive, emotional, physical and behavioural symptoms. Self-awareness and self-understanding are key components of successfully managing stress. American Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress: Foot on the gas – An angry, agitated or ‘fight’ stress response. You’re heated, keyed up, overly emotional and unable to sit still. Foot on the brake – A withdrawn, depressed or ‘flight’ stress response. You shut down, pull away, space out and show very little energy or emotion. Foot on both – A tense or ‘freeze’ stress response. You become frozen under pressure and can’t do anything.

STRESS SOLUTION

supplements

SHOP THE PRODUCTS IN STORE OR SCAN THE QR CODE TO BUY THEM ONLINE.

WISDOM

EFFECTS OF STRESS Since stress triggers the ‘fight’ response, it directly influences our ability to manage anger, especially road rage. It also has a detrimental impact on other mental health challenges, including anxiety, panic attacks, depression, fears and phobias. Together with unresolved trauma, it can influence and exacerbate addictive behavioural tendencies and compulsive disorders too. Individuals with compulsive disorders such as alcoholism, gambling, overeating or smoking often increase negative behaviour or undergo a relapse after they have been through a stressful period. Anger resulting from stressful situations also plays a part in some addictive disorders. Those who don’t express anger outwardly often turn it inward. When this occurs, it may lead to depression. To relieve the discomfort they feel because they have not expressed their anger, these individuals may also begin to overeat or engage in other addictive behaviours. The addictive behaviour then increases the anxiety and stress, perpetuating a vicious circle. What’s more, the effects of stress on our physical health – while less immediately discernable – can have devastating consequences. Medical practitioners worldwide confirm that 95% of all illness and disease is stress-related.

ABOUT THE AUTHOR Bridget Edwards is a stress consultant therapist and author of Stress Gone! How to Identify and Reduce Stress Easily (Bridget Edwards, 2014). Take her stress quiz and download her free e-course at www.Bridget-Edwards.com.

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5 EXERCISES TO TRY IN STRESSFUL SITUATIONS Tapping – Tapping on the middle of your chest is said to stimulate energies that may help boost the immune system and reduce stress. This is known as the ‘thymus tap’ in Emotional Freedom Techniques (EFT). Nasal breathing – While breathing through the mouth signals panic, breathing through the nose is more relaxing. Breathe in and out through your nose a few times to calm your body and mind. Hoku point – To locate the Hoku point, gently open and stretch all five fingers. This will expose a flap of skin between your thumb and index finger. The hoku point is found on the central mound between the thumb and index finger, just above the skin flap. Use the thumb of the opposite hand to gently massage, press or squeeze this area. You may notice a tenderness, so be gentle. Hold or massage this point for 30 seconds while breathing slowly and deeply in and out the nose. Switch hands, and repeat a few times until you feel relaxed. Note: do not try this one if you’re pregnant. Walk away - Walking away from a potentially acrimonious stressful situation asserts self-control, and is empowering. It also gives you time to clear your head and gather yourself together. You can resume discussions when you feel calm and have a solution in mind. Pericardium 8 point – Firmly press and rub the thumb of one hand into the centre of your palm on the other. Hold this pose for a few minutes while breathing deeply in and out a couple of times. Repeat by swopping hands.

WISDOM

THE SCIENCE OF

Meditation by Quentin Crofford

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Reduced anxiety Improved focus and efficiency Lower susceptibility to emotional triggers Equanimity in the face of physical pain and discomfort Increased immunity Slower ageing A greater sense of overall wellbeing Until fairly recently, these were bold anecdotal claims made by meditation practitioners the world over. Today, the data are in to support them. It’s a resounding win for gurus, swamis, yogis and your quirky friend who’s been proselytising about the benefits of meditation with evangelical vigour. Psychologist Daniel Goleman, Ph.D. and Professor of Psychology and Psychiatry Dr. Richard J. Davidson have been at the forefront of meditation research since they met at Harvard as graduate students in the early 70s. The fact that they are both seasoned meditators might rightly raise a red flag amongst skeptics, but they have been just as prolific at debunking claims as proving them. Combining rigorous scientific testing with unique access to a wide range of meditators, Goleman and Davidson penned Altered Traits (Penguin Random House, 2018), a culmination of their life’s work and a harbinger of hope for Westerners requiring empirical evidence to adopt a meditation practice.

Their findings are supported by impressive technological advancements, including FMRI (functional magnetic resonance imaging) – which measures areas of the brain in use through changes in blood flow to the respective regions – and EEG (electroencephalography), which records the electrical activity in the brain. While testing using this technology has sparked great optimism regarding the impact of meditation on the brain, more precise research is needed before the results regarding physiological changes can be conclusively confirmed. Nonetheless, the innovative testing protocols coupled with the most reputable published research articles have lead Goleman and Davidson to conclude that the data have reached critical mass. Here are a few of their findings… Perhaps surprisingly, different types of meditation have significantly unique effects, with only some (nonetheless consequential) convergence.

WISDOM

HOW TO PRACTISE LOVING-KINDNESS MEDITATION

LOVING-KINDNESS/COMPASSION MEDITATION Loving-kindness/compassion meditation, for example, involves focusing benevolent and loving energy toward oneself and others. It enhances empathic concern and activates circuits for love and goodwill, increasing amygdala activation toward the hardships of others and preparing the practitioner to act when encountering such suffering. These brain and behavioural tendencies toward compassion strengthen with practice, with subjects reporting a reduction in intractable unconscious bias after just 16 hours of loving-kindness meditation. The circuits involved in negative self-reflection also quieten down during loving-kindness meditation, holding true to the precept that the more we think of the wellbeing of others, the less we focus on ourselves. Practising this form of meditation is even said to slow the ageing process by increasing the activity of telomerase - the enzyme associated with the deceleration of the age-related shortening of telomeres (the end caps of DNA strands). The longer the telomere, the longer the life span of that particular cell. The more telomerase, the better for health and longevity.

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1. Sit comfortably and close your eyes. 2. Take a few deep breaths, imagining these originating from your heart. 3. Start by generating loving-kindness for yourself, continuing to breathe ‘from the heart’ and repeating the mantra: “May I be happy. May I be healthy. May I be free from pain and suffering. May I be at peace.” 4. When you are ready, think about the people closest to you, and evoke a sense of lovingkindness towards them. Change the mantra slightly to: “May they be happy. May they be healthy. May they be free from pain and suffering. May they be at peace.” 5. Next, move on to some people with whom you are acquainted but who you don’t count as friends or family. They could be anyone from co-workers to the barista at your local coffee shop. Imagine yourself sending them loving-kindness, using the same mantra as in the previous step. 6. Now it’s time to move onto the most important group - those to whom it may be more difficult to express love. These could include anyone you’re currently struggling with, those you feel may have wronged you in the past, or even leaders or other public figures with ideas with which you don’t agree. Use the same mantra you used for the other groups of people, spending as much time as you need to cultivate a sense of forgiveness, compassion and unconditional love. 7. Lastly, return to offering yourself good wishes as you did in the third step. 8. Before you open your eyes, take some time to simply sit in silence, focusing on your heart-centred breathing and enjoying the feeling of consciously generating love for yourself and others.

MBSR (MINDFULNESS-BASED STRESS REDUCTION) A popular form of meditation studied by Goleman and Davidson is MBSR (mindfulness-based stress reduction), a formal eight-week programme. Novices in MBSR training showed significantly improved orienting - a component of selective attention that directs the mind to target only one among the virtually infinite array of sensory inputs. More simply put - the ability to focus on one thing while ignoring distractions. This proves that the neural circuitry for selective attention can be trained, and runs counter to conventional wisdom that attention is hardwired. Other benefits of MBSR include a reduction in the suffering associated with chronic pain, as well as an improvement in the day-to-day management of stress-related disorders such as anxiety and depression. Loneliness, which is ever present in our disconnected modern society, spurs higher levels of pro-inflammatory genes. MBSR not only lowers these levels, but is also said to reduce the feeling of loneliness. A caveat explicitly expressed by MBSR founder Jon Kabat-Zinn is that continued practice is essential for all of these benefits to persist. To learn more and find an MBSR course near you, visit www.mbsr-south.co.za.

WISDOM

VIPASSANA Roughly translated as ‘insight’, vipassana is the oldest known Buddhist meditation practice. Although it has its roots in the religion, it can be practised without the religious ideologies prescribed by Buddhism. Focusing on the breath is the primary objective of vipassana, with a gradual cultivation of direct awareness over time. Vipassana quietens the amygdala (the brain’s radar for threat), strengthening control of the prefrontal cortex over this emotional centre and reducing its paralysing effect on executive function. The improved sustained attention (or vigilance) cultivated by vipassana meditation reduces ‘attentional blink’, leading to a greater ability to notice the small signals to which so many of us have become insensitive. Other reported benefits include better impulse control and improved working memory. Meta-awareness – or the ability to notice when your mind has wandered or you’ve made a mistake - is also improved. This mental skill underpins a great deal of what makes us successful in the world, affecting everything from learning to recognising that we’ve had a creative insight and seeing a project through to completion. Another interesting finding involves the reduction of anticipatory anxiety. After being told that they would be inflicted with a pain test in ten seconds’ time, advanced vipassana practitioners showed zero anticipatory anxiety, while non-meditators’ anxiety increased immediately, and persisted during and after the test. The meditators showed a sensory increase to the actual pain, but no emotional stress, and immediately returned to baseline after the test. During a stress test, the stress hormone cortisol produced by the adrenal glands was 13% lower in seasoned practitioners, indicating a strong ability to handle life’s difficulties with equanimity.

Visit www.pataka.dhamma.org to find out more about learning vipassana meditation at the South African centre in Worcester (about an hour and a half’s drive from Cape Town).

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Goleman and Davidson’s research revealed many more noteworthy insights, the scope of which is too broad for the purposes of this article. I highly recommend reading Altered Traits, in which they outline how - through many hours of practice - the altered states of all types of meditation eventually evolve to become altered traits. The effortful becomes effortless, if you will. Seasoned meditators are able to bring the transitory moments encountered by novices into their everyday existence. Brain images of these ‘Olympic-level’ meditators show reduced activity in the default mode network (DMN), from which most of our negative unconscious bias centering around ourselves emanates. Needless to say, lowered DMN activity is a vital sign of overall wellbeing. At the age of 50, these meditators sport brains that are seven and a half years younger than those of nonmeditators of the same age. Meditation slows brain atrophy. A phenomenal finding, if ever there was one. Motivating as these conclusions may be, the advice of Sam Harris - neuroscientist, moral philosopher and friend of the authors – bears remembering as you consider adopting or deepening your own practice: “Don’t meditate because it’s good for you.” In his inimitable style, Harris outlines the deepest fundamental reason for meditating: simply put, it will make you a better person. A more attentive friend and loved one. This should surely be reason enough for us all (although the conclusive scientific evidence certainly doesn’t hurt).

FOOD

THAI R E D C U R RY NOODLE

soup

by Leozette Roode

Pulse pastas are trending on the foodie scene, and for good reason. Not only are they gluten-, dairy-, egg- and wheat-free, they’re also packed with plant-based protein. I love cooking pasta, and using red lentil or chickpea fusilli is a great guilt-free way to indulge in my favourite food. This curry creation is a hybrid between Italian and Thai cuisine. It’s the perfect dinner to whip up and munch on a manic Green Monday, as it doesn’t take much time to prepare. Red curry paste is usually very spicy, so warn your guests or mellow it down by using green or yellow curry paste instead.

P H OTO G R A P H E R HUMAN & ROUSSEAU/ MYBURGH DU PLESSIS

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Serves 4 - 6 Preparation time: 30 minutes INGREDIENTS *2 TBSP olive oil *1 large onion, finely chopped *2 cloves garlic, minced *2 tsp fresh ginger, grated *3 TBSP red curry paste *4 cups vegetable stock *250 g red lentil pasta *2 cups mushrooms, sliced *2 cups baby marrow, sliced *½ head broccoli, chopped into bite-sized pieces *1 red pepper, cored and sliced *1 can (2 ½ cups) coconut milk *4 – 5 dried lime leaves *Salt, to taste *Pepper, to taste *� cup chopped cilantro *½ lemon, juiced METHOD 1. Heat the oil over high heat in a non-stick pot or wok. 2. Add the chopped onion and lower the heat. Cook the onion until translucent. 3. Add the ginger and garlic and mix through. 4. Add the curry paste and coat the mixture. 5. Pour in the vegetable stock and bring to a boil. 6. Add the red lentil pasta and cook for three minutes. 7. Add the rest of the vegetables, coconut milk and dried lime leaves, and cook for another five minutes until the vegetables are cooked but still crunchy. 8. Turn off the heat. 9. Stir in the chopped coriander and lemon juice and season with salt and pepper. 10. Remove the dried lime leaves and garnish with coriander and/or extra chillies on top.

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COMBAT STRESS ABOUT THE AUTHOR Leozette Roode is the Media & Outreach Manager of the Humane Society International (HSI), and author of The South African Vegan Cookbook (Human & Rousseau, 2018). Follow her @ leozetteroode for more delicious and nutritious vegan creations.

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FOOD

Vegan Double Chocolate Brownies Decadent and 100% plant-based, these brownies are hands-down our favourite creation from The 28-Day Vegan Plan by food writer and blogger Kim Julie Hansen.

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Makes: 6 brownies INGREDIENTS *2 TBSP flaxseed, ground *6 TBSP water *170 g chickpeas *120 ml coconut milk *110 g almond butter *55 g cacao powder *75 ml maple syrup *3 TBSP coconut sugar *1 tsp baking powder *� tsp bicarbonate of soda *� tsp sea salt *85 g vegan chocolate chips METHOD 1. Preheat the oven to 180°C. 4. Line an 18 x 13 x 4 cm baking tin or similar size baking dish with parchment paper. 2. Combine the flaxseed and water and let sit for three minutes. 3. Place the chickpeas, coconut milk, almond butter, cacao powder, maple syrup, coconut sugar, baking powder, bicarbonate of soda, salt and flaxseed mixture in a food processor or blender and process until smooth. 4. Stir in the chocolate chips and transfer the batter to the prepared baking pan. Bake for 35 minutes. These are best eaten immediately or within one to two days. To store, let cool completely and refrigerate in an airtight container for up to one week, or freeze for up to a month.

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Excerpted from The 28-Day Vegan Plan, published by Bluebird, distributed by Pan Macmillan South Africa and available for R360 from leading bookstores.

FOOD

H E A LT H H A C K S F RO M T H E YO G A K I TC H E N by Marlien Wright

There are times when life can feel like a race against the clock, with a seemingly endless list of responsibilities to fulfil. While the prospect of making changes to your diet may seem overwhelming, if you donâ&#x20AC;&#x2122;t have time to eat well, you could waste even more time feeling unwell. The good news is that there are a few simple habits you can adopt to make cooking and eating for optimal wellbeing an easily ritualised part of your day and life. Here are some of my favouritesâ&#x20AC;Ś

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THE TRAVELLING YOGA KITCHEN

90 minute rule

D RIN K WAT E R IN A NEW WAY Follow the simple rule of not drinking water (or anything, for that matter) 90 minutes before and after each meal. This habit will fuel your digestive fire, hydrate you properly and assist your body in optimal nutrient absorption by not diluting your digestive juices. Just make sure you’re drinking enough water outside of these times.

frozen vegetables

VEG OUT Eating an abundance and variety of vegetables is fundamental to good health. An easy way to add more vegetables to your daily diet is to use frozen veggies. This will save you peeling and chopping time, but also ensure high nutritional value as vegetables headed for the frozen market are harvested when they are perfectly ripe, as opposed to the ‘almost-ready’ veggies available in the fresh market. I love making soups with frozen vegetables, and adding frozen bone broth and sundried onions (another timesaver) for extra flavour and nutrition.

Invite your friends to learn how to cook and eat for great gut health, hormonal balance, improved mood and natural weight management with Marlien Wright, author of the cookbooks The Yoga Kitchen and The Mandala Kitchen (Jacana Media, 2016 & 2019)

For more information or to book a Travelling Yoga Kitchen Evening, get in touch with Marlien at retreat@yogakitchen.co.za, or visit www.yogakitchen.co.za.

FOOD

F I L L U P O N FIB RE Feeding the microbes in your gastrointestinal tract difficult-to-digest fibre is a great way to improve your gut health. An easy and delicious way to add this to your diet is by making baked sweet potato wedges with the skin left on. Simply scrub them well, and then slice and chop them for the baking tray. In fact, all vegetable peels that can be eaten (butternut, tomato, eggplant and white/red potato, for example) are fantastic food for your beneficial bacteria. In addition to feeding the good guys, you’ll also be ingesting some of the microbes that have clung to the veggies from the soil. There’s a reason capsules filled with soil are becoming a new health trend!

leave the skin on

add gelatin to desserts

add olive oil to soups

C A L L O N CO L L AG E N

K EEP W ELL OILED

Gelatin is a great way to provide your body with more collagen, and it’s more affordable than hydrolysed collagen. I make various sugar-free desserts with gelatin, and my family loves them. You can also add it to soups and stews to thicken them and add some extra nutritional benefit for healthy skin and hair, as well as to assist in healing a leaky gut.

Olive oil is a great source of healthy fat, but shouldn’t be used in cooking as it becomes toxic when heated beyond its smoke point. To increase your intake of the tasty antiinflammatory oil (in addition to drizzling it over salads, of course), add it to ready-to-eat soups and use it in homemade pestos, dipping sauces and guacamole. Always choose a coldpressed olive oil for optimal health benefits.

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L OAD UP ON L E GUMES If you’re looking for ways to incorporate more plant-based foods into your diet, reserve one Sunday afternoon each month for cooking a large batch of beans and lentils. Start by soaking them in filtered water on the Saturday, and then draining well, rinsing once more and cooking in well-salted brine the following day. Once cooked, drain well again and allow to cool completely before transferring to freezer-friendly containers, ready to pop straight into the pot for a fibrerich addition to soups, curries and stews.

ABOUT THE AUTHOR Marlien Wright is a yoga teacher, nutritional therapy coach and author of the recipe books The Yoga Kitchen (Jacana, 2016) and The Mandala Kitchen (Jacana, 2019). Visit www.yogakitchen.co.za for info on her upcoming workshops and retreats.

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FOOD

COOKING GUIDE FOR

Vegetables Add more plants to your meals with this nifty guide to the basics of cooking, tasting, testing and enjoying a range of different veggies. Including times and temperatures as well as cooking styles and pairing suggestions, itâ&#x20AC;&#x2122;s an invaluable kitchen companion thatâ&#x20AC;&#x2122;s bound to inform and inspire your inner chef.

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H E AL TH

BRA

HEA H LT

ARTICHOKE ROA ST

ST E A M

T I M E : 1 hour and 10 minutes T E M P E R AT U R E : 200°C N OT E S : Artichoke is a funny one! Always chop to the top point, around a quarter of the way down. Place stemside down on a baking tray, and then drizzle over some olive oil and a pinch of salt. It’s cooked when completely soft and lightly golden brown. PA I R W I T H : salmon and salad

T I M E : 25 – 30 minutes N OT E S : Always chop to the top point, around a quarter of the way down. A steamed artichoke is cooked when you can easily insert a knife through the middle. PA I R W I T H : a squeeze of lemon and salt and pepper

ASPARAGUS

T I M E : 12 – 15 minutes T E M P E R AT U R E : 180°C N OT E S : Always trim the woody end of the stem as it can be hard and unappealing. The thinner the asparagus, the more tender when cooked. It’s cooked when soft and lightly golden brown. PA I R W I T H : steak and mash

T I M E : 7 – 10 minutes N OT E S : Always trim the woody end of the stem as it can be hard and unappealing. Steamed asparagus is cooked when it’s tender, but be careful not to overcook it! PA I R W I T H : toast and smashed avocado

BEETROOT ST E A M

T I M E : 30 – 40 minutes T E M P E R AT U R E : 180°C N OT E S : Beets are fabulous in the oven. Try not to roast them whole, as this will take ages. Opt for thin slices or small wedges. Ensure that they are fully cooked by poking a fork into the middle. If it slides through with ease, they’re ready! PA I R W I T H : roasted sweet potato

T I M E : 30 minutes N OT E S : Cut the beetroot into small wedges so it cooks evenly. Ensure that they’re fully cooked by poking a fork into the middle. If it slides through with ease, they’re ready! PA I R W I T H : a squeeze of lemon

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FOOD

ROA ST

ST E A M

T I M E : 5 – 10 minutes T E M P E R AT U R E : 180°C N OT E S : Bok choy is a super watery vegetable, so it doesn’t need to roast for long as it will wilt too much. Cut in half lengthways before roasting. PA I R W I T H : a splash of soy sauce

T I M E : 4 – 6 minutes N OT E S : Bok choy can hold lots of water, so don’t overcook it. It may become waterlogged if left in the steamer for too long. Cut in half lengthways before steaming. PA I R W I T H : chilli, sesame seeds and a splash of soy sauce

ROA ST

ST E A M

T I M E : 25 – 30 minutes T E M P E R AT U R E : 180°C N OT E S : Cut into florets. Broccoli can burn easily, so always keep an eye on it. Poke a fork into the florets to see if they’re cooked. If they’re soft and lightly browned, they’re ready! PA I R W I T H : hummus

T I M E : 3 – 5 minutes N OT E S : It’s very easy to overcook broccoli. You want it tender with a little crunch. I recommend cutting it into big florets that can steam evenly over five minutes. PA I R W I T H : a pinch of salt and a squeeze of lemon

BRUSSELS SPROUTS

ROA ST

ST E A M

T I M E : 25 – 30 minutes T E M P E R AT U R E : 180°C N OT E S : Cut the sprouts in half and coat in olive oil and a pinch of salt to make them extra tasty. If you like them a little more golden, leave in the oven a little while longer. PA I R W I T H : parmesan cheese

T I M E : 3 – 5 minutes N OT E S : You always want a little crunch to your sprouts. Taste test them halfway through, as they’re easy to overcook and may become mushy. PA I R W I T H : olive oil, a squeeze of lemon, salt and pepper

CABBAGE

ROA ST

ST E A M

T I M E : 20 – 30 minutes T E M P E R AT U R E : 180°C N OT E S : Cut into 4 cm thick wedges and lie flat on baking paper. Coat in olive oil, salt and pepper. PA I R W I T H : steak, carrots and mashed potato

T I M E : 10 minutes N OT E S : Cut into 4 cm thick wedges and place in the steamer. Taste a little while through, as they’re easy to overcook and can become mushy. PA I R W I T H : salted butter and a little pepper

BOK CHOY

BROCCOLI

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CAPSICUM ROA ST

ST E A M

T I M E : 20 - 30 minutes T E M P E R AT U R E : 180°C N OT E S : Cut into 3 cm thick strips and add olive oil, salt and pepper to bring out the flavour. You’ll know it’s done when it’s super soft. PA I R W I T H : sundried tomato

T I M E : 2 – 4 minutes N OT E S : Cut into 3 cm thick strips and keep your eye on them as they will steam quickly. PA I R W I T H : olive oil and garlic

CARROT ROA ST

ST E A M

T I M E : 25 – 35 minutes T E M P E R AT U R E : 180°C N OT E S : Roast whole carrots until soft on the inside and crunchy and golden brown on the outside. PA I R W I T H : chicken and salad

T I M E : 5 – 7 minutes N OT E S : Carrots can be steamed whole. Don’t overcook as they can become mushy. You want them tender with a little crunch. PA I R W I T H : any protein

CAULIFLOWER

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ROA ST

ST E A M

T I M E : 25 – 35 minutes T E M P E R AT U R E : 180°C N OT E S : Cut into florets. Poke a fork into the florets to make sure they’re cooked. If they’re soft and lightly browned, they’re ready! PA I R W I T H : broccoli, carrot and mashed potato

T I M E : 5 – 8 minutes N OT E S : Cut into florets. Don’t overcook, as they can become mushy. You want them tender, with a little crunch. PA I R W I T H : broccoli or any other steamed veg

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FOOD

CORN

ROA ST

ST E A M

T I M E : 30 – 35 minutes T E M P E R AT U R E : 180°C N OT E S : Roast the corn on the cob. Turn the cob after 15 minutes so the corn roasts evenly. PA I R W I T H : salted butter

T I M E : 10 – 15 minutes N OT E S : Corn can be steamed on or off the cob. PA I R W I T H : chopped avocado, tomato, coriander, salt and pepper

ROA ST

ST E A M

T I M E : 20 – 25 minutes T E M P E R AT U R E : 180°C N OT E S : Slice lengthways and crossways, into 1 cm thick pieces. Sprinkle with salt and squeeze out the excess water to remove the bitterness. PA I R W I T H : assorted veggies

N OT R E CO M M E N D E D

GREEN BEANS

ROA ST

ST E A M

T I M E : 10 – 15 minutes T E M P E R AT U R E : 180°C N OT E S : Cut the tips and tails of the beans before placing them in the oven. Once roasted, they’ll go super soft and golden brown. PA I R W I T H : a pinch of salt, garlic and a squeeze of lemon

T I M E : 5 minutes N OT E S : Cut the tips and tails of the beans before placing them in the steamer. Be careful not to overcook, as they can lose their flavour. PA I R W I T H : Coconut and chilli bean salad

KALE

ROA ST

ST E A M

T I M E : 15 – 20 minutes T E M P E R AT U R E : 180°C N OT E S : Remove the central stem and rip the leaves into pieces the size of your palm. Add a sprinkle of salt and some chilli flakes for a hit of flavour. The kale is done when it’s semi-wilted or crunchy like chips. PA I R W I T H : eggs on toast

T I M E : 5 minutes N OT E S : Remove the central stem and rip the leaves into pieces the size of your palm. Kale wilts quickly, so don’t let it overcook! PA I R W I T H : steak and mash

EGGPLANT

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MUSHROOMS ROA ST

ST E A M

T I M E : 15–20 minutes T E M P E R AT U R E : 180°C N OT E S : Mushrooms are technically a fungus, but for the purpose of this table, I’m going to say that they’re my favourite vegetable! Place your seasoning underneath the mushrooms so they can soak it in. They’re ready when they’re soft and get a nice colour on top. PA I R W I T H : olive oil, chilli, garlic, parsley, salt and pepper

N OT R E CO M M E N D E D

ONION ROA ST

ST E A M

T I M E : 10 minutes T E M P E R AT U R E : 180°C N OT E S : Cut the onion into rings and sprinkle with salt before roasting – this brings out the flavour! PA I R W I T H : a burger

N OT R E CO M M E N D E D

POTATO ROA ST

ST E A M

T I M E : 45 – 50 minutes T E M P E R AT U R E : 180°C N OT E S : Cut in half. If you’re short on time, steam for five to six minutes beforehand. Put a fork into the middle of one to test, and if it’s soft, you’ll know they’re ready! PA I R W I T H : olive oil, vinegar, dried oregano, salt and pepper

T I M E : 30 minutes N OT E S : Cut in half and steam until super soft and light. Poke a fork through the middle, and if it slides through with ease, they’re ready! PA I R W I T H : butter, chives, garlic, salt and pepper

FOOD

PUMPKIN

ROA ST

ST E A M

T I M E : 30 – 40 minutes T E M P E R AT U R E : 180°C N OT E S : Use a sharp knife to cut, as pumpkin can be super tough. If you’re using a whole pumpkin, cut it into quarters and then scoop out the seeds. Cut the quarters into 3 cm cubes. PA I R W I T H : basil pesto and balsamic glaze

T I M E : 7 – 8 minutes N OT E S : Use a sharp knife to cut, as pumpkin can be super tough. If you’re using a whole pumpkin, cut it into quarters and then scoop out the seeds. Cut the quarters into 3 cm cubes. PA I R W I T H : lemony fish

ROA ST

ST E A M

T I M E : 18 – 20 minutes T E M P E R AT U R E : 180°C N OT E S : Radish is a small, spicy vegetable. Roast it in half. Poke a fork through, and if slightly soft - it’s ready! PA I R W I T H : a Thai-inspired salad

T I M E : 10 minutes N OT E S : Poke a fork through the radish to ensure that it’s well steamed. If slightly soft, it’s ready! PA I R W I T H : olive oil and lemon

SWEET POTATO

ROA ST

ST E A M

T I M E : 35 – 40 minutes T E M P E R AT U R E : 180°C N OT E S : My favourite way to season sweet potato is with Moroccan spice – a little seasoning can go a long way! The skin is great for fibre, so keep it on but give it a thorough wash. Slice into 2 cm thick circles. Once soft and lightly browned, it’s ready! PA I R W I T H : roasted beetroot

T I M E : 7 – 10 minutes N OT E S : Don’t over steam, as it will become mushy. The skin is great for fibre, so keep it on but give it a thorough wash. Slice into 2 cm thick circles. Once soft, it’s ready! PA I R W I T H : garlic, chives, salt and pepper

ZUCCHINI

ROA ST

ST E A M

T I M E : 15 – 20 minutes T E M P E R AT U R E : 180°C N OT E S : Slice into 2 cm thick pieces, either lengthways or crossways. Sprinkle with salt and squeeze out the excess water. If you leave it in for longer, it will go nice and golden brown. PA I R W I T H : eggplant

T I M E : 3 – 5 minutes N OT E S : Slice into 2 cm thick pieces, either lengthways or crossways. Keep your eye on it, as it’s already super watery. Steam for just a couple of minutes if you like a little bit of crunch. PA I R W I T H : olive oil, a squeeze of lemon, salt and pepper

RADISH

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AN AMAZING WEIGHT LOSS BREAKTHROUGH

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W E L L N E S S CO CO N U T O I L Due to the fact that it’s mainly a saturated fat, coconut oil is able to withstand higher temperatures than other oils. This makes it a great option for cooking. It also gives a delicious taste and superb texture to food. Use organic extra virgin coconut oil for the best quality.

If you’re looking for a natural weight loss product that not only helps your body burn unwanted fat but also boosts energy, there’s a SKINNY brew just for you… SKINNY GREEN TEA or SKINNY GREEN COFFEE!

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Get SKINNY GREEN weight control products at leading salons, spas and select Wellness Warehouse stores countrywide and online.

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FOOD

Powered by Plants As with all ways of eating, it is possible to follow either a healthy or an unhealthy plant-based diet. A healthy plant-based diet should mainly come from whole, natural and unprocessed plant sources. As this way of life has become more popular, manufacturers have begun to produce more foods that are suitable for vegans. These are often processed, and may not always contain healthy ingredients. Avoid manufactured plant-based foods containing cheap, processed oils, as well as soya products that have been altered to make texturised protein products. A healthy plant-based diet should be balanced and varied, and made up of the following unprocessed foods: *Vegetables *Fruit (in moderation) *Nuts and seeds (preferably raw or lightly roasted) *Legumes (including beans, chickpeas and lentils) *Grains (preferably those with better protein content, like teff, amaranth, quinoa and spelt) *Sprouts made from seeds and legumes *Cold-pressed and extra virgin oils

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Speak to our in-store health consultant to help you make sure you are getting enough: *Protein *Omega 3 *Vitamin B12 *Vitamin D *Calcium *Iron

*Itâ&#x20AC;&#x2122;s a good idea to transition slowly. It can take time for your body to adjust to the new way of eating. Slowly remove or reduce foods that you no longer want to eat. Start with meat, and then move on to poultry and fish. Finally, remove eggs, honey and dairy products if you would like to go strictly vegan. *At each stage, make sure you are eating plenty of whole, live plant foods. Focus on vegetables, legumes, nuts, seeds and healthy oils. *Do your research! There are many websites providing valuable discussion and support platforms, recipe ideas, etc. *Going plant-based is often a lifestyle choice rather than just a diet. Find your tribe and surround yourself with people on the same journey who can support and inspire you.

KNOW THE LINGO

W H Y G O P L A N T- B A S E D ?

P L A N T- B A S E D

ETHICS

A plant-based diet consists mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruit, with few or no animal products.

Industrial animal farming practices result in a poor quality of life for the animals. They are confined to feedlots and cages, and given hormones and antibiotics that affect their normal functioning and development. ENVIRONMENT

V E G E TA R I A N

A vegetarian diet contains no meat, poultry or fish. Some vegetarians eat eggs, dairy products and honey.

N E W T O A P L A N T- B A S E D L I F E S T Y L E ?

power up on plants

P OP L PO W A N P- E T U R

Plant-based foods tend to use less water, require less land and emit fewer greenhouse gases in their production. H E A LT H

VEGAN

OOD | HEALTH | BODY CARE A vegan diet contains no of animal origin. BABY |ingredients ECO HOME This includes all meat, poultry, fish, eggs, dairy products and honey.

A plant-based diet is rich in phytonutrients and fibre, reduces or eliminates the intake of the hormones and antibiotics found in animal products, and may put less strain on the digestive system.

Have you visited the Plant Power Pop-Up at Wellness Warehouse Cavendish Square? The exciting store-within-a-store is a one-stop plant-based shop set up as an experiential space where you can browse, learn about and engage with plant-based products and information. Products on offer L182 & L183, Lower Ground Level, include everything from plant-based foods to specialised supplements and Cavendish Square,beauty Claremont cruelty-free and baby solutions. A dedicated plant-based Wellness Consultant is on hand to guide and inform, and regular tastings and events to create a community of like-minded customers with a local go-to for ORaim SHOP ONLINE their plant-based needs and inspiration. P O P I N AT S H O P L 1 8 2 C AV E N D I S H S Q U A R E , OR SC AN THE QR CODE T O E X P E R I E N C E P L A N TPOWERED WELLNESS T O D AY.

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H E A LT H

THE HEALING PROCESS

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“Healing is a self-motivating, intelligent and homeostatic natural process.” - Dr. Bernard Brom The body’s great ally and defence, a well-functioning immune system is the primary mechanism required for optimal healing. The strength and resilience of the immune system vary greatly from birth to old age, and are influenced by a variety of factors. A baby’s general health and immunity are dependent on the mother’s health and diet, and its immune system develops its resiilience from the environment and the micro-organisms with which it comes into contact. In addition to good food and appropriate supplements, childhood infectious diseases are said to be a likely natural way in which the immune system is challenged to develop good resistance later in life. In fact, infectious diseases - including the common flu – can be seen as powerful immune stimulants in children and adults alike. With ageing comes a significant decrease in a number of critical immune system components, including cellular response and antibody production. Supporting the immune system from an early age is vital to optimal wellbeing throughout life.

D I D YO U K N OW ? The immune system is spread throughout the body, with a special concentration in the area of the gastrointestinal tract (GIT).

H E A LT H

A D D F U LV I C AC I D One way to help nourish the digestive tract and support the ability of â&#x20AC;&#x2DC;good bacteriaâ&#x20AC;&#x2122; to repopulate and form a healthy microbiome is by supplementing with fulvic acid. Fulvic acid is a subgroup of humic acids found in soil. Its nutrients are produced when organic plant matter decomposes and millions of nutrients are released, including trace minerals, electrolytes, fatty acids, prebiotics and probiotics. Supplementing with fulvic acid may improve the ratio of bacteria living in the gut, which stimulates the immune system to help defend the body against viruses, reduce autoimmune stress and calm inflammation. Available in tablet and liquid form, fulvic acid is also said to lower free radical damage, binding to and breaking down toxins and metals that enter the body. Its unique ability to pass through cellular membranes easily allows it to be well absorbed and boost the assimilation of other nutrients and supplements.

As with any system in the body, the immune system requires the essential nutrients that become the basic building blocks for the chemicals that constitute the enzymes, hormones, proteins and other compounds required for normal function. A deficiency in any one of these basic chemicals can stress the immune system and lead to compromised functioning. These basic nutrients are ideally derived from the food, water and air taken into the body. Fresh, organic food is filled with the immune-supporting nutrients that are generally removed, decreased or chemically distorted by processing. An important factor to consider is also our bodyâ&#x20AC;&#x2122;s ability to properly digest and deliver these nutrients. Sixty percent of our immune cells are situated between the gastrointestinal tract and the liver. If for some reason gaps begin to appear between the cells of the intestinal tract (an affliction known as leaky gut), food particles that have not been adequately digested can pass through, causing an immune system over-reaction that leads to allergic reations to food and even autoimmune diseases, in which the body becomes self-destructive. The gastrointestinal wall takes care of the integrity of the GIT. A compromised intestinal wall (which can be caused by stress, alcohol, milk, smoking and chronic medication, amongst other things) alters the cells and decreases the protective mucus of the stomach lining, increasing membrane permeability. An overly porous stomach lining allows excess toxins to enter the bloodstream and overtax the liver. These hostile particles damage oxygen-sensitive tissue found in the brain, heart, kidneys and blood, causing immune disturbances as well as fatigue, skin eruptions, headaches, pain and inflammation.

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H E A LT H

In The Immune System Cure (Kensington, 2000), Stellenbosch University Professor of Immunology Patrick Bouic suggests ten supplements essential to immune health: *V I TA M I N A *V I TA M I N B 6 *V I TA M I N C *V I TA M I N E *M AG N E S I U M *S E L E N I U M *Z I N C *CO E N Z Y M E Q 1 0 *R E D U C E D L- G L U TAT H I O N E

*DHEA

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Former Chairman of the South African Society of Integrative Medicine (SASIM) and author of Healthy Medicine (Kima Global Publishers, 2016), Dr. Bernard Brom adds the following important immune-supporting nutrients: *V I TA M I N D *G L U TA M I N E *S A M e *N AC *L I P O I C AC I D *W H E Y P ROT E I N *O M E G A 3 *P RO B I OT I C S

100% pure & certified organic SOiL Organic Aromatherapy 100% Pure Essential Oil Synergies OT H E R I M P O RTA N T FAC TO R S I N F L U E N C I N G I M M U N E H E A LT H Stress and anxiety can increase the production of pro-inflammatory chemials that put the immune system on inappropriately high alert. Exercise has a positive influence on the immune system. Just remember that strenuous exercise over prolonged periods can generate a great deal of free radicals, and that adding extra antioxidants can be helpful if this is the case.

SLEEP The importance of a good night’s sleep cannot be overestimated. While you sleep, your body’s systems are able to function without the interference of mental and emotional challenges or more food requiring digestion, so the greater anatomy can do its best to return the system to good functionality.

SHOP THE IMMUNES U P P O RT I N G PRODUCTS IN STO R E , O R S C A N T H E Q R CO D E TO B U Y THEM ONLINE.

L E A R N M O R E about immunity and the healing process in the primary reference for this article, Dr. Brom’s Healthy Medicine. Get your copy at Wellness Warehouse Kloof or www. wellnesswarehouse.com.

for a natural solution FOCUS IMMUNITY DE-STRESS SLEEP ENERGY EASY BREATHE BUG AWAY Available from www.soil.co.za and all Wellness Warehouse stores nationwide

H E A LT H

MUSHROOMS AS MEDICINE? by Quentin Crofford

Medicinal mushrooms - Eastern woowoo or bona fide medicine? We’ve been using fungi since 1942 - when penicillin was first used as a treatment to fight infection - and have since derived many other medicines from them. These include antibiotics to fight bacterial infections, statins to reduce cholesterol, numerous immunosuppressants, diabetes and malaria medications and – seemingly paradoxically - antifungals. The scientific evidence regarding medicinal mushrooms is accumulating, and to say it’s looking optimistic would be an understatement. While the evidentiary waters remain fairly murky, I’ll attempt to tease out some fact from the fungal folklore… Some context to get us started… Why are fungi potentially our greatest ally? They separated from animals nine million years after plants did, making us more closely related to them than to plants. Under a microscope, human cells and fungal cells are extremely similar. We inhale oxygen and exhale carbon dioxide. Thanks to the fact that we have evolved side by side, many of the same bacterial diseases that affect us also affect fungi. Having only a single cell wall to protect them, fungi have become highly adaptable at warding off catastrophe, and have as such built up a vast array of protective modalities of which we can take advantage.

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FIVE MUSHROOMS SHOWING THE MOST PROMISE FOR MEDICINAL USE T U R K E Y T A I L (Trametes versicolor) So called thanks to its similarity in appearance to the tail feathers of a wild turkey, the fruiting mushroom is found growing on trees and logs throughout the world. Its most active and researched compounds are polysaccharide krestin (PSK) and polysaccharide peptide (PSP). WHAT THE RESEARCH REVEALS… *A clinical trial of women with breast cancer (stages one to three) consuming turkey tail mycelium after radiation therapy showed faster recovery of lymphocytes (infection-fighting white blood cells), with measurements exceeding pre-radiation levels after six weeks. *Three studies revealed that patients diagnosed with colorectal cancer who received PSK were less likely to have recurrent cancer and lived longer than those who did not. *Six randomised clinical trials in patients with lung cancer studied chemotherapy with or without PSK. Patients who received PSK improved in one or more ways, including enhanced immune function, a healthier body weight, improved overall wellbeing, a reduction in tumour-related symptoms, and longer survival. *Preliminary studies show that PSP may reduce chemotherapy toxicity and increase the effectiveness of both chemotherapy and radiotherapy. *In a study of healthy people, PSP extracted from turkey tail mushrooms showed beneficial changes in gut bacteria. *A test tube study found that turkey tail extract increased populations of beneficial gut bacteria while reducing those of potentially harmful bacteria. IN A NUTSHELL… Turkey tail mushrooms show exciting potential as an adjunct to traditional cancer treatment. They’ve also proven effective at improving gut health.

R E I S H I (Ganoderma lucidum) Purplish-brown with a long stalk, brown spores and a fan-shaped cap, this bitter mushroom is native to China, Japan and North America. It grows on decaying wood or tree stumps, and contains at least 36 different compounds of medicinal interest. WHAT THE RESEARCH REVEALS… *Research in cancer patients has shown reishi to improve immune function by increasing natural killer cell activity. *Studies on patients with colorectal cancer have revealed an increase in lymphocytes and a reduction in the number of tumours in people with colorectal adenomas. *A study on athletes exposed to stressful conditions showed improved lymphocyte function in those supplementing with reishi, *After eight weeks of taking a reishi supplement, people with neurasthenia reported reduced fatigue and improved overall wellbeing. *A study of breast cancer survivors yielded similar results, with an added reduction in anxiety and depression. IN A NUTSHELL… Reishi could decrease anxiety and depression as well as improve quality of life in those suffering from certain medical conditions. While the full spectrum of benefits is yet to be determined, it has shown promising in enhancing immune function.

CORDYCEPS A genus of parasitic fungi that grows on the larvae of insects throughout the world. Of the 400 species, health research has focused on sinensis and militaris. WHAT THE RESEARCH REVEALS… *Studies on healthy adults have shown an increase in VO2 max - a measurement used to determine fitness level. An exception was in well-trained athletes, where no improvement was found. *Several studies in aged mice showed increased antioxidants, improved memory and enhanced sexual function in those given cordyceps. *Another study found that mice given cordyceps lived several months longer than those given a placebo. *Numerous test tube studies have revealed the anti-tumour effects of cordyceps, with inhibited growth of lung, colon, skin and liver cancers. *Mice given cordyceps showed a reversal in leukopenia - a side effect of many cancer treatments that reduces white blood cells and lowers the body’s defences. *Cordyceps proved effective in decreasing blood sugar levels in several studies on diabetic mice. *Animal research has shown cordyceps to decrease ‘bad’ LDL cholesterol and triglyceride levels, both of which are linked to heart disease. *Cordyceps proved effective in reducing inflammatory markers in animal study subjects. IN A NUTSHELL… Research suggests strong evidence for the anti-ageing properties of cordyceps, as well as its potential to help treat cancer and some of the side effects of cancer treatment. It may also be beneficial in reducing inflammation and balancing blood sugar and cholesterol levels.

H E A LT H

L I O N ’ S M A N E (Hericium erinaceus) A large white mushroom resembling a lion’s mane, this species is native to North America, Europe and Asia. WHAT THE RESEARCH REVEALS… *Studies have shown lion’s mane to contain two special compounds that stimulate the growth of brain cells: hericenones and erinacines. These reduce the symptoms of memory loss as well as prevent the neuronal damage caused by amyloid-beta plaques (which accumulate in the brain in Alzheimers disease) in mice. *A study in older adult humans with mild cognitive impairment found lion’s mane to significantly improve mental functioning. *Studies in which animals have been given lion’s mane have found brain cell regeneration and improved functioning of the hippocampus, which could explain the reduction in anxious and depressive behaviours in test subjects. *Lion’s mane administered to rats with nervous system injuries reduced recovery time by 23 to 41% It also reduced the size of stroke-related brain injury by 44%. *Animal and test tube studies have found lion’s mane to reduce triglyceride levels and prevent oxidation of cholesterol, lowering the risk of heart disease, heart attack and stroke. *Significantly lower blood sugar levels, reduced pain from nerve damage and increased antioxidant levels have been found in studies on diabetic mice given lion’s mane. IN A NUTSHELL… Lion’s mane shows great potential as a therapeutic supplement for diabetes, a natural nootropic (cognition enhancer) and an adjunct cholesterol treatment.

“Mushrooms are miniature pharmaceutical factories, and of the thousands of mushroom species in nature, our ancestors and modern scientists have identified several dozen that have a unique combination of talents that improve our health.” – Mycologist Paul Stamets

C H A G A (Inonotus obliquus) Producing a woody growth that looks similar to a lump of burnt coal, chaga grows mainly on the bark of birch trees in cold climates such as in Siberia, Korea and Alaska. It boasts a high antioxidant content. WHAT THE RESEARCH REVEALS… *Animal and test tube studies suggest that chaga stimulates white blood cells (which are essential for fighting harmful bacteria and viruses) by promoting the formation of beneficial cytokines - specialised proteins that regulate the immune system. *In other animal and test tube studies, chaga proved successful in preventing the production of harmful cytokines, which trigger inflammation and are associated with disease. *Giving chaga to mice with cancer resulted in a 60% reduction in tumour size. *Chaga was effective in preventing the growth of cancer in human liver cells in test tube studies. Similar results were observed with cancer cells of the lung, breast, prostate and colon. *Chaga contains the antioxidant triterpene, which test tube studies have shown to help kill cancer cells. *A study of diabetic mice given chaga showed a 31% decrease in blood sugar levels over three weeks. *In an eight-week study in rats with high cholesterol, chaga reduced ‘bad’ LDL cholesterol and triglycerides while increasing antioxidant levels. IN A NUTSHELL… Studies in test tubes and animals suggest that chaga may reduce cholesterol, boost immunity, lower blood sugar levels, fight cancer and prevent chronic inflammation.

Researching this article has converted me to the ways of the mushroom. I have become a vocal proponent in spreading the word to assist the proliferation of these natural wonders, while benefiting from their extraordinary resources myself. Studies in humans are obviously still sorely lacking, but with little to no side effects and potential benefits so vast, it’s a no-brainer for me to add a medicinal mushroom supplement to my daily regime.

SHOP MEDICINAL MUSHROOM P RO D U C T S I N STO R E , OR SC AN THE QR CODE TO B U Y T H E M O N L I N E .

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FOCUS

our experts weigh in

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â&#x20AC;&#x153;The direction of your focus is the direction your life will move.â&#x20AC;? R A L P H M A R STO N

We ask our in-store Wellness Consultants for their advice on improving focus in daily life.

H E A LT H

We live in a noisy world with constant distractions, and focus and concentration can be difficult to master. We can only truly focus when – in any given moment - we have said “ yes” to one option, and “no” to all others. The good news is that we have the power to increase our focus, although it can take commitment and time.

AGNES KALUBI Wellness Warehouse Morningside Wellness Consultant

The advice I share with customers is the same I implement to help me focus on the things that matter most in my own life... MEDITATE Research has shown that just 10 to 20 minutes of meditation a day can improve attention in as little as four days. BE MINDFUL Take a few moments each day to practise mindfulness by focusing all your attention on what you’re doing, and noticing your thoughts, emotions, breathing and other physical sensations. EXERCISE Did you know that exercise has been shown to help the brain’s ability to ignore distractions? Go on - get moving! SUPPLEMENT I’ve found that adding Metagenics Attencia and Sfera Bacopin to my daily supplement regime helps keep me mentally alert. Attencia combines the cognition-enhancing benefits of caffeine from phytonutrient-rich green coffee bean and guarana extracts with theanine, essential fatty acids and zinc. Bacopin is a tropical plant known for its cognitive- and memory-improving capabilities, and is popular in Ayurvedic medicine.

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Not many people understand that the brain is as fragile as any other organ in the body. We tend to think that it can withstand anything we throw at it, but this is not always the case. The brain consists of a collection of neurotransmitters that can be damaged relatively easily. This network is responsible for everything that makes us human. While it may be obvious that the brain governs our ability to speak, see, and use our arms and legs, the functioning of our internal organs is also dependent on its ability to properly integrate and process information regarding which organ does what, and how. Needless to say, all health depends on brain health! Natural supplements I recommend to support the brain include: FISH OILS (EPA/DHA) These can help reduce inflammation and protect the brain from damage. DHA accounts for 90% of the fat around the brain, and may help improve thinking and processing. It has also been associated with improved mood in research subjects. T R Y : Metagenics Omegagenics EPA-DHA 2400 / Omegagenics DHA 600 GINKGO BILOBA & BACOPA These are known to increase blood – and thus oxygen - supply to the brain, helping to increase alertness and focus. They’ve also shown to improve memory and clarity of thinking, and may help reduce declining brain function in the elderly. T R Y : Flordis Keen Mind / Viridian Ginkgo Biloba Extract / Metagenics Ginkgo Rose and Exhilarin ACETYL-L-CARNITINE An amino acid that plays a role in metabolism and energy production, acetyll-carnitine may help increase alertness, improve memory and slow age-related memory loss. It’s been used to improve brain function in people with mild dementia and Alzheimer’s. T R Y : Solgar Acetyl-L-Carnitine SKULLCAP A flowering herb long used in traditional medicine, skullcap is said to promote relaxation and reduce the damage of stress on the brain. T R Y : Metagenics SeroSyn / Flora Force Skullcap / Phyto-Force Brain-Logic

SOMILA CAMAGU Wellness Warehouse V&A Waterfront Wellness Consultant

SHOP THE RECOMMENDED P RO D U C T S I N STO R E , OR SC AN THE QR CODE TO B U Y T H E M O N L I N E .

B E AU T Y

W I NT E R

Beauty Guide You may find that your skin and hair need a bit of extra TLC during the winter. The chilly air and winds combined with indoor heating can leave you with rough, flaky skin and dry, lacklustre locks. Try these nourishing natural beauty rituals, products and ingredients to winter-proof your skin and hairâ&#x20AC;Ś

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SKI N Exposure to cold weather can disrupt the skin’s natural barrier function, and it’s important to support, protect and repair your skin during the chillier months. If you’re prone to dry skin, you may find that this is exacerbated during winter, when the harsh weather can deplete the levels of natural moisturising factor (NMF) in your skin.

It’s important to exfoliate regularly in the winter to avoid a build-up of dead skin cells. Giving yourself a good scrub with a gentle, natural product two to three times a week can trigger a natural skin repair process, help build collagen and avoid dryness, flakiness and itchiness.

FACIAL SCRUBS WE LOVE *Curaloe Aloe Vera Facial Exfoliator *Beauscience Botanicals Exfoliating Cream *Natural Beauty Essentials Collection Face Exfoliator *Beauscience for Men Revitalising Facial Scrub *Gaia Organics Exfoliating Scrub *Simply Bee Honey Face Scrub *Alba Botanica Even Advanced Sea Algae Enzyme Scrub INGREDIENTS TO TRY *Apricot kernels *Walnut shell powder *Grapeseed kernels *Proteasyl

BODY SCRUBS WE LOVE *Timola Exfoliating Soap Bar *Wellness Balancing Body Scrub *Himalaya Herbals Gentle Exfoliating Apricot Scrub *Dr. Organic Rose Otto Body Scrub *Nature’s Gate Coffee Body Scrub *Mies Body Scrub INGREDIENTS TO TRY *Brown sugar *Coffee powder *Volcanic lava micro-particles *Peach seed powder

B E AU T Y

Most people benefit from switching to a more moisture-rich skincare regime during winter. Try a deeply hydrating facial moisturiser and body cream after washing each day to help lock in moisture. Add a nourishing facial and body oil and face mask two to three times a week for a boosting and repairing treatment.

FACIAL MOISTURISERS WE LOVE *Cold Pressed Skin Urban Combat Green Superfood Moisturiser *Wellness Daily Moisturiser & Hydrating Night Cream *Curaloe Aloe Vera Hydrating Day Cream *Pradiance Ultra Rich Day Cream *Skoon Beautifuel Double Thick Cream *Esse Ultra Moisturiser INGREDIENTS TO TRY *Pomegranate oil *Wheatgerm oil *Neroli flower oil *Rose geranium essential oil *Ceramide 3 *Vitamin E *Aloe vera

FACIAL OILS WE LOVE *Skin Creamery Jojoba Melon Seed Baobab Facial Hydrating Oil *BaoCare Baobab Oil *Ren Clean Skincare Omega 3 Optimum Skin Oil *Dr. Organic Vitamin E Pure Oil Complex *Cold Pressed Skin Highly PhytoActive Face Oil *Environ Focus Care Moisture+ HA Intensive Hydrating Serum INGREDIENTS TO TRY *Argan oil *Baobab oil *Omega oils *Rosehip seed oil *Inca inchi oil *Q10

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FACIAL MASKS WE LOVE *Dr. Hauschka Hydrating Cream Mask *Curaloe Aloe Vera Hydrating Mask *Simply Bee Honey Hydrating Face Mask *When The Last Choice ExtraHydrating Premium Bio-Cellulose Sheet Mask *Alba Botanica Coconut Water Fast Fix Sheet Mask INGREDIENTS TO TRY *Honey *Beeswax *Kaolin clay *Cucumber *Chamomile

B E AU T Y

BODY BUTTERS WE LOVE *Wellness Rejuvenating Body Butter *Soil Ugandan Shea Butter *Anim Naturals Shea Butter Whip Body Butter *Suki Suki Naturals Mango Butter *Himalaya Herbals Cocoa Butter *Hempy Natural Body Butter INGREDIENTS TO TRY *Shea butter *Cocoa butter *Avocado seed butter *Mango seed butter

HAND & BODY CREAMS WE LOVE *Pâ&#x20AC;&#x2122;ure Papayacare Papaya Renew Cream *Hempy Natural Body Lotion *Skin Creamery Coconut Jojoba Baobab The Everyday Cream All Purpose Moisturiser *Timola Moisturising Hand Cream *Ultra Bee Nourishing Hand Cream *Simply Bee Hand Cream

BODY OILS WE LOVE *Hempy Natural Body Oil *Soil Organic Grapeseed Carrier Oil & Rosemary Essential Oil *Skoon Frangipani Flowers Solid Body Oil *Dr. Hauschka Lemon Lemongrass Vitalising Body Oil *Naturals Beauty Lemongrass, Black Pepper & Pine Body Oil

INGREDIENTS TO TRY

INGREDIENTS TO TRY *Sweet almond oil *Black pepper *Rosemary essential oil *Ylang ylang essential oil

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*Grapeseed oil *Hemp seed oil *Jojoba oil *Avocado oil *Vitamin C

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EXFOLIATE YOUR LIPS Dry, flaky and chapped lips are the worst canvas for lipstick. To ensure that your puckers stay in perfect pout condition, the experts recommend exfoliating them regularly. Apply lip balm and then scrub using a toothbrush or clean mascara wand (don’t be too rough!). Use a tissue to wipe away the excess and voila - you’ll have a perfect pout in no time.

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B E AU T Y

HAIR Your hair needs extra nourishment in the winter months, too. Cold, windy and damp weather can wreak hair havoc, leaving it windswept, dull and frizzy. Add indoor heating to the mix, and your hair could be left dry, brittle and flat.

Tone down your usual washing routine, and avoid shampooing your hair too often. Apply a hair oil three times a week to soothe dull, brittle ends, and a hair and scalp mask once a week as an intensive rehydrating treatment.

HAIR OILS WE LOVE *The Great Skin Co. Hair Repair Therapy Oil *Africa Organics Marula Hair Treatment Oil *Suki Suki Miraculous oil *Native Child Sweet Almond Oil *Gaia Organics Hair Conditioning Tonic *Dr. Organic Hemp Oil Restoring Hair & Scalp Treatment

INGREDIENTS TO TRY *Coconut oil *Almond oil *Argan oil *Hemp oil *Mongongo seed oil

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HAIR & SCALP MASKS WE LOVE *Simply Bee Honey & Rosemary Hair Treatment *The Great Skin Co. Intense Repair & Strengthen Hair Mask *Ultra Bee with Propolis Natural Ethnic Hair Food *Earth Natural Hair Products Double Moisture Hair Butter

INGREDIENTS TO TRY *Avocado butter *Honey *Beeswax *Olive fruit oil

Smiling is definitely one of the best beauty remedies. If you have a good sense of humor and a good approach to life, thatâ&#x20AC;&#x2122;s beautiful. RASHIDA JONES

G I V E AWAYS

Win

WITH WELLNESS

G O B E YO N D T H E B A S I C S

MAKE MEALS IN MINUTES

S u p p o r t o p t i ma l ce l l u l a r h e a lth a n d ove ra l l we l l be i ng w ith a p ro p ri e t a ry bl e n d of 1 3 s c ie nt i f i ca l ly t e s t e d c o n c e n trat e d ex t ra ct s a nd p hy to nu tri e nt s . To enter, send us an e-mail telling us why you need to be in top mental and physical form in your daily life.

L ear n t o make h ealt hy, easy veget ari an meal s i n j ust 1 5 mi nut es wi t h t h i s si mpl e and f un reci pe book f rom Th e Body Coac h . To enter, send us an e-mail with your favourite easy, healthy vegetarian meal.

PA M P E R W I T H PA PAYA

G E T YO U R V E G A N O M E G A S

H a r n e s s t he p owe r of p a p aya , go tu ko l a a nd a l mo nd, m a c a d a m i a a n d ro s e hi p o i l s t o h e l p d e c re a s e i nf l a mma t i o n, s timu l a te co l l a ge n fo rm a t i o n a n d p ro mo t e t he deve l o p m e nt of h e a lthy new t i s s u e . To enter, send an e-mail telling us what you would use the Pâ&#x20AC;&#x2122;ure Papaya Renew Cream to remedy on your skin.

Suppor t your brai n and ner vous sy st em wi t h 1 0 0 % vegan puri f i ed DHA omega 3 oi l s ourced f rom mari ne al gae. To enter, send us an e-mail letting us know why you choose vegan supplements.

K E E P H Y D R AT I O N AT H A N D N o u ris h yo u r ha nds , bo dy a n d fa c e w i t h a fo rmu l a t i o n of o rga n ic bu l bi n e fru te s c e n s l e a f j u i ce c o nve n ie n t ly p a c k a ge d i n a h a n d b a g -s i ze d t u be . To enter, send an e-mail telling us why your hardworking hands deserve some extra nourishment.

F I N D YO U R F O O D F L OW C reat e del i ci ous sugarf ree reci pes and reduce your food wast age wi t h t h e wor l dâ&#x20AC;&#x2122;s f i rst zero-wast e cookbook . To enter, send us an e-mail letting us know how you avoid food wastage in your kitchen.

C O M P E T I T I O N E N T R Y E - M A I L A D D R E S S : L A R A @ W E L L N E S S WA R E H O U S E . C O M

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NEW! Stock up on superfoods, switch to natural beauty and green your home with our exciting new ranges. SHOP IN STORE & ONLINE

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T H E T RU T H A B O U T

Household Cleaning Products Most of us use a wide range of soaps, scents, softeners and scourers in our homes, relying on the chemicals that foam, bleach and disinfect to keep our countertops germ-free and our dishes gleaming. But many of these sweet-smelling solutions also contribute to indoor air pollution, are poisonous if ingested, and can be harmful if inhaled or touched.

Environmental experts say that the average household contains about 62 toxic chemicals, putting our best intentions to question. From the phthalates in synthetic fragrances to the noxious fumes in oven cleaners, ingredients in household products have been linked to everything from asthma and allergies to cancer, hormone disruption and neurotoxicity.

According to a study published by the University of Bergen in Norway, regular use of cleaning sprays was shown to be on a par with smoking 20 cigarettes per day. Participating scientists assert that commercial cleaning products “may constitute a risk to respiratory health, not only in terms of asthma as previously shown, but also in terms of longterm impact on lung function decline.”

Controversy abounds around the safety of conventional household cleaning products. While some insist that they’re as toxic to human health and the environment as rat poison, manufacturers argue that they aren’t likely to be a problem in small amounts. Part of the issue is that we’re exposed to them routinely, and in combinations that have not yet been studied.

These findings are supported by the US National Institutes of Health, which asserts that these products “contain a multitude of chemical substances with known health effects.” These include skin rashes and burns, respiratory tract complications such as breathing problems, and everything from nausea and vomiting to convulsions in some cases.

Considering the fact that there is no regulation of what goes into our household cleaning products, it’s not surprising that they are often accompanied by warnings such as “May be hazardous to humans and pets”.

While some products cause immediate reactions from acute exposure (for example headaches from fumes, or skin irritations from contact), chronic exposure can add to the body’s toxic burden - the number of chemicals stored in the tissues at a given time.

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The most acutely dangerous cleaning products, according to the Washington Toxics Coalition, are corrosive drain cleaners, oven cleaners, and acidic toilet bowl cleaners. Corrosive chemicals can cause severe burns on eyes, skin and - if ingested - on the throat and esophagus. Chlorine bleach and ammonia are two ingredients with acute toxicity, and should not be used by people with asthma or lung or heart problems (due to the highly irritating fumes they produce).

MADE SPECIALLY FOR CLEANING BABY MESS!

Many cleaners (most notably laundry detergents and fabric softeners) also contain fragrances that may cause acute effects such as respiratory irritation, headaches, sneezing and watery eyes in sensitive or allergic users. According to the US National Institute of Occupational Safety and Health, one third of the substances used in the fragrance industry are toxic. Then there are the so-called ‘hormone disruptors’, which may interfere with the body's natural chemical messages, either by blocking or mimicking the actions of hormones. These include the alkylphenol ethoxylates (APEs) used in some detergents and cleaners, which have been said to reduce sperm count, increase the rate of male birth defects such as cryptorchidism (undescended testicles) and hypospadias (where the urethra is on the underside of the penis), and increase the growth rate of certain kinds of cancers. They have also been shown to mimic the hormone estrogen, causing estrogen-sensitive breast cancer to multiply in test tube studies. What’s more, some all-purpose cleaners contain the sudsing agents diethanolamine (DEA) and triethanolamine (TEA), which react to form carcinogens that readily penetrate the skin when they come into contact with certain undisclosed preservatives or contaminants in cleaning products. Another suspected carcinogen is 1,4-dioxane, which is present in some cleaners and may cause damage to the brain and nervous system.

And these are just the health risks. After your cleaning products disappear down your drain, they’re treated (along with sewage and other waste water) at municipal treatment plants, before being discharged into nearby waterways. While most of the ingredients in chemical cleaners break down into harmless substances during treatment (or soon thereafter), others remain to threaten water quality and aquatic wildlife. A class of surfactant chemicals known as alkylphenol ethoxylates (APEs) present in certain laundry detergents, disinfectants, degreasers and laundry stain removers does not readily biodegrade in soil and water. They’ve been shown to mimic the hormone estrogen, and their presence in our water may be harming the reproduction and survival of salmon and other fish. Another environmental threat posed by cleaning products is the fact that many of them include chemicals that are pretroleum-based. What’s more, the plastic bottles in which they are packaged contribute to the growing solid waste that must be landfilled, incinerated or – in not enough instances – recycled.

www.mimu.co.za

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The good news is that there are plenty of safer, more natural options that really work! LOOK FOR HOUSEHOLD CLEANING PRODUCTS

INGREDIENTS TO AVOID: *P T H A L A T E S – known endocrine disruptors found in many fragranced household cleaning products *P E R C H L O R O E T H Y L E N E ( O R ‘ P E R C ’ ) – a potential neurotoxin found in dry-cleaning solutions, spot removers and carpet and upholstery cleaners *T R I C L O S A N – an aggressive antibacterial agent found in most dishwashing detergents that could promote the growth of drugresistant bacteria

THAT ARE… *Natural *Plant-based *Non-toxic *Child-friendly *Kind to your skin *Hypoallergenic *Biodegradable *Eco-friendly *Free from fragrances, colourants, SLES, parabens, dyes, brighteners, formaldehyde, phosphates and other harmful chemicals

We love

FOR THE BATHROOM Earthsap Bathroom Cleaner Mimu Baby Bathtime Cleaner FOR THE KITCHEN Wellness Dishwasher Gel Earthsap Automatic Dishwasher Gel Mimu Bottle & Dish Wash

*Q U A R T E R N A R Y A M M O N I U M C O M P O U N D S ( O R ‘ Q U A T S ’ ) – an antimicrobial found in certain household cleaners and fabric softeners that could help breed antibiotic-resistant bacteria *2 - B U T O X Y E T H A N O L – a powerful solvent found in many window, kitchen and multipurpose cleaners that could cause a sore throat, or contribute to narcosis, pulmonary edema and liver and kidney damage at high levels *A M M O N I A – a polishing agent that could lead to chronic bronchitis and asthma *C H L O R I N E – a respiratory irritant and possible thyroid disruptor found in scouring powders, toilet bowl cleaners and laundry whiteners *S O D I U M H Y D R O X I D E – a powerful corrosive found in oven and drain cleaners

FOR THE LAUNDRY Triple Orange Bio-Det Laundry Cream Wellness Laundry Cream Earthsap Machine & Handwash Laundry Liquid Better Earth Conditioning Laundry Gel Mimu Baby Laundry Liquid Ecover ZERO Fabric Conditioner FOR THE FLOOR Mimu Floor Cleaner Better Earth Wooden & Tiled Floor Cleaners Earthsap Floor & Tile Cleaner FOR THE WHOLE HOUSE Wellness All Purpose Cleaning Spray Wellness All Purpose Cleaning Gel Triple Orange Wonder Spray Better Earth Cleaning Spray Earthsap Cream Scrub All Purpose Cleaner

SHOP THE RECOMMENDED P RO D U C T S I N STO R E , OR SCAN THE QR CO D E TO B U Y T H E M ONLINE.

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‘What you do makes a difference, and you have to decide what kind of a difference you want to make’. - Jane Goodall

They say every little bit helps, but are you doing your bit? Making sure you contribute to a ‘greener’ planet is more important today than it has ever been. Luckily for us, there is so much more information, guidance and product availability to help us in our quest for a more eco-friendly home and- by extension - planet. Triple Orange is a family-run business striving to provide you with a range of environmentally-friendly cleaning products for use around your home or office. Their products are even strong enough for industrial use. At the heart of the range is the power of Citrus IQ. That’s right, every product found in the Triple Orange range contains orange oil, an ingredient that is natural, biodegradable and completely non-toxic. Orange oil is world-renowned for its ability to cut through grease and kill germs without causing any toxic harm to you, your family or the planet.

How Triple Orange products benefit you:

Chemical-free cleaning Multi-purpose cleaning Lower your carbon footprint Reuse your containers Use less water Recycle grey water

Gentle on your hands and clothes, all the ingredients in the Triple Orange products are pure, with no chemicals that will leach into your skin or the plants you can feed with any grey water produced. The power of Citrus IQ is building momentum, and we are very proud to be at the forefront of this exciting global movement. The products we use on our bodies and in our homes affect not only our health and wellbeing, but our environment as well. Choose wisely, and make sure you pay it forward for future generations.

www.tripleorange.co.za 011 023 7208

orange@tripleorange.co.za

FITNESS

Yoga

FOR UPPER BODY TENSION by Chloe Guilhermino

Try these simple yoga stretches to help relieve back, neck and shoulder tension wherever you areâ&#x20AC;Ś

N EC K RO LLS *Sitting up straight, inhale and gently move your head towards your left shoulder. *Exhale and start to slowly rotate your neck forward to bring your chin to the chest and finally to the right shoulder. *Inhale, rotating your head back and round to the left. *Exhale back down and over to the right. *Continue inhaling and exhaling as you gently rotate your head from left to right. Continue for 30 seconds to five minutes.

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SHO UL DE R RO L L S *Sit up straight, with your arms resting on your thighs. *Inhale to rotate your shoulders forward and up toward your ears. *Exhale to rotate your shoulders back and all the way down and around. *Inhale and draw the shoulders forwards and up towards the ears again. Continue for one to three minutes, and then swop to rotate the shoulders the other way for the same amount of time.

SIDE ROTATIO N S *Stand or sit comfortably on your knees or cross-legged. *Bring your arms up to place your hands on your shoulders. Make sure they are parallel to the ground. *Inhale to twist your head and torso to the left. *Exhale to twist to the right. *Continue to inhale to twist left, and exhale to twist right. Continue for three to five minutes. SP IN AL F L E X *Sit on your knees or a chair, resting your hands on your thighs. *Inhale to extend your chest and hips forward, with your throat extended upward. *Exhale to contract your back and chest backward, dropping your chin to your chest. *Inhale to extend your chest forward, and exhale to contract backward. *Once you start to warm up and become comfortable in the movement and breath, you can start to speed up and deepen the breathing. Continue for one to five minutes. C HIL Dâ&#x20AC;&#x2122;S P O SE *Place a blanket or something soft under your knees. *Sit on your knees with your bum on the heels of your feet and your knees opened in a V shape in front of you. You can touch your big toes together behind you if this is comfortable. *Inhale and lift your arms up over your head. *Exhale to bring your arms down in front of you, placing your hands as far forward as possible. *Place your forehead or chin on the floor. Relax your face, concentrating on the jaw area. Hold for one to three minutes with long, deep breathing.

A B OU T T H E AU T H OR Chloe is a kundalini yoga teacher, and creator of the yoga education and empowerment platform Chloe Yoga. For more information on her classes and retreats or to download her eBook, visit www.chloe-yoga.com.

C AT AN D COW *Start on all fours with your knees and hands firmly on the floor. Your hands and knees should both be shoulder width apart, and your back in a comfortable neutral position. Your hands should be flat, with your fingers spread out for good support. Place a blanket under your knees if they are sensitive. *Inhale to lift your chest and neck while dropping your stomach down toward the floor and lifting your hips up to the sky. *Exhale to drop your head down, with your chin toward your chest and your back arched. *Tense your stomach, arch your back and lift your chest upward. *Continue this motion, inhaling as you move forward, lift your head and drop your stomach, and exhaling as you drop your head and arch your back toward the sky. Remember to activate your stomach muscles as you exhale. Repeat for one to ten minutes.

FITNESS

Move

F RO M T H E H E A RT by Valeria Teles

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The remedy for problem skin There’s a fine line between taking care of our bodies to feel good and maintain sound health, and doing so because of societal preconceptions about physical attractiveness and resultant ‘worthiness’. Although exercise is a fundamental part of living life well, the reasons we do it can be unhealthy.

BE ON THE LOOKOUT FOR ANY OF THESE UNHELPFUL MOTIVATIONS: * The need to be thin to feel good about yourself * Pressure to look good and lean to attract a new partner or please an existing one * Feelings of insecurity about a specific body part * Fear of not being loved by others if you are out of shape * Guilt of not exercising every day, or more often * To release stress caused by a changeable situation * To release anger * To show off, get attention, compete or provoke envy in others * To fight or intimidate others * Out of pure habit without enjoyment * Out of shame

Gentle, yet effective remedy for skin flare-ups of all kinds including teenage skin and adult acne. We made Acne Skincare so you can care for your flare-ups using only 100% natural, pure ingredients on your skin. Carefully blended Baobab Oil, Tea Tree, Calendula and Evening Primrose calms and soothes your upset skin, quietly working to reduce redness, swelling, bumps and spots.

Being mindful about your reasons for hitting the gym or engaging in any physical activity is helpful if you are seeking true personal growth and self-knowledge. My clients who get the most out of their exercise routines approach each session from a place of enjoyment and love. When you find joy in your body and how you use it, you will have a very different experience when working out. A healthy body-mind connection lets you move in the moment. There is flow without fear or attachment to outcome. You experience satisfaction before, during and after your exercise sessions, and feel anxiety-free about your next workout.

Lightly fragranced with pure, natural essential oils, our BaoCare Promise means there are no artificial ingredients, additives, colourants or fragrances in any of our products.

Healing Skin Naturally Acne Skincare is part of the BaoCare Healing Skin Care range. www.baocare.co.za

FITNESS

Exercise is a great habit to cultivate, but should not become an obsession. There should be no expectation to get specific results apart from improving your overall health. There should be no guilt when you don’t exercise. The main motivation should be to live longer and be physically healthy so you can continue to learn and grow. A B OU T T H E AU T H O R Valeria is a certified personal trainer, first-prize fitness competitor, podcast host and author of the book Fit for Joy (Rowe Publishing, 2018). For more information visit www.fitforjoy.org.

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My advice is that you find your own unique way of connecting with self-love and enjoyment while moving your body. We have all heard of yoga, tai chi and Pilates as workouts that connect the mind, body and soul, but any exercise can be transformed into an act of meditation or a spiritual experience. HERE ARE SOME IDEAS: Choose any exercise you feel you might enjoy, or already have experience with. Exercise in nature. Trees, rivers, flowers, rocks – these are all reminders of your true essence. Listen to joyful and loving songs or mantras while you work out. Drink a cup or two of matcha green tea. This tea is beneficial for your health, offers an instant sense of clarity and focus, and increases energy and wellbeing. It has been used by Zen Buddhists in their spiritual practices for centuries. Listen to speakers whose presence and words open your heart to love and kindness while you move your body. Light a candle or incense in the area where you’re exercising. While it is good to exercise every day, don’t force your body into it.

BOOK REVIEWS

ON OUR B O OKSHELF THE RIVER OF CONSC IOUSNESS Oliver Sacks | Picador Bestselling author, physician and former Commander of the British Empire, the late Oliver Sacks calls on an impressively wide range of disciplines for his final work. Elucidating everything from the habits of worms and the kinship of all living organisms to our elastic perception of time, The River of Consciousness is a worthy swansong for one of the greatest thinkers of our time.

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LOV E F O R IMP ER F EC T T H IN G S Haenim Sunim | Penguin Random House This beautifully illustrated little hardcover is the perfect antidote to perfectionism. Sharing accessible wisdom with characteristic sincerity, Sunim offers gentle suggestions to shed current notions of “success” in favour of a softer, more expansive acceptance of the “struggling self”.

LIFE INTER RU P T ED Samantha Smirin | MFBooks Joburg A raw account of a life lived in the grips of the euphoricdysphoric chaos of bipolar disorder, Life Interrupted charts the author’s journey from deep distress and crude, disempowering “treatment” to eventual remission through more sophisticated allopathic remedies combined with a return to sacredness and simplicity. Offering no naive delusions of a life completely cured of the disease, Smirin’s story is sanely optimistic in its frank account of what helped one sufferer come to accept the limitations of the disease without living a life completely constrained by them.

WANDER ING Yongey Mingyur Rinpoche | Bluebird A Tibetan monk shares insights gained after a near-death experience catapults him into an internal odyssey towards transcendence of the cluttered awareness through which so many of us experience our daily lives. Interrogating habitual reactivity and preconception, Rinpoche gently prompts readers to shift gears to a more meditative state of awareness, uncloaking the “original mind” and becoming “free – not ‘of’ life, but ‘for’ life.”

T H E MO MENT O F LIFT Melinda Gates | Bluebird As Co-chair of the Bill & Melinda Gates Foundation and longtime advocate of women’s empowerment, Melinda Gates combines staggering data with moving personal stories to shed light on the battle against gender equality that continues in many parts of the world today. Sharing lessons from extraordinary individuals on the front lines, The Moment of Lift offers a poignant reminder that, “Sometimes all we need to lift women up is to stop pulling them down.”

MENTO R S Russell Brand | Bluebird Inspired by the mentorship programme he followed as part of his 12-step drug addiction recovery, Russell Brand expounds the importance of the mentor – someone he describes as “an emblem that demonstrates the possibility of inner drives becoming manifest”. Combining candid personal anecdotes with his take on the universal need for guidance in today’s “lonely and polarized times”, Brand honours the role that mentors have played in all areas of his own life – as a comic, a dad, a spiritual being, a recovering addict and a man.

S H O P T H E B O O K S O N L I N E O R AT S E L E C TE D B O O K STO RE S

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Tel: 021 418 2884

Good health and good sense are two of lifeâ&#x20AC;&#x2122;s greatest blessings. PUBLILIUS SYRUS

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D I R E C TO RY

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: 082 783 3563 : info@kmholistichealth.co.za : www.kmholistichealth.co.za

For more information about advertising on this page, contact Sue Dall on 084 707 4477 or wellmag@wellnesswarehouse.com.

CHARITY

K H AY E L I T S H A KINDNESS

In 2008, thousands of diseased, starving, injured, neglected and abused animals lived and died in Khayelitsha. Tamsin Nel, Founder and Director of the SA Mass Animal Sterilisation Trust (SA MAST), joined forces with a small team to vow that this would not be allowed to continue. With the support of a small pool of committed donors, the SA MAST team built a tiny sterilisation clinic in 2009. Today, they boast a hospital with wards for sterilisations and ill and injured animals; a surgery; consulting rooms; treatment stations; ambulances and even a kennel-building operation. They have collected, sterilised, vaccinated, treated and returned thousands upon thousands of cats and dogs to grateful Khayelitsha residents, finally managing to reverse the over-population epidemic with its attendant consequences. This was all made possible by monthly contributions made by individuals in their private capacity, as well as the assistance of small businesses, corporates and philanthropists. Continuing their invaluable work means keeping the hospital running, employing and training staff, purchasing and maintaining veterinary equipment and putting fuel in their patient vehicles. If youâ&#x20AC;&#x2122;ve always wanted to help both animals and people in need, a small monthly donation can make all the difference to their efforts. You may even want to join the SA MAST Kennel Club, which relies on membership fees to build and distribute kennels to dogs throughout the community. Aside from helping to fund the purchase of materials and employment of kennel builders, your membership will allow you to attend networking get-togethers, make new friends and join the team in celebrating all the good done by SA MAST. TO LEARN MORE ABOUT SA MAST and make your contribution, visit www.samast.co.za.