Wellness Magazine April - June 2019 by Wellness Warehouse

APRIL - JUNE 2019

FOOD / HEALTH / BEAUTY / WISDOM

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T H RO U G H N U T R I T I O N

BEAUTY T H E N AT U R A L WAY

HABITS

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E D I TO R ’S N OT E W H AT D O E S L I V I N G L I F E W E L L M E A N TO YO U ? Balancing macros, juicing greens and putting in the time at the gym can be important. But so is being without anxiety about imperfection, learning to improve through failure and pain, and trusting the force of renewal that naturally springs forth from a soft inner core. A sane mindset requires practice, and it can help to remember that we are not thrown into this world alone. As words hold great power, I am beyond honoured to have the opportunity to share with you what I am learning about living life well every day. From adopting a growth mindset and practising atomic habits to choosing mindfulness at the uncomfortable points where your mind rubs up against the world, I hope this edition inspires at least one positive change where it really matters – in the moments that make up your day-to-day life. Relax, learn, have fun and remember – progress over perfection, always.

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CO N T E N T S

APRIL – JUNE 2019

REGULARS 1 4 H E A LT H Y H A P P E N I N G S Do your om thing, get creative with your cooking, enjoy some movement medicine, find freedom from the daily grind and more in our exciting lineup of upcoming wellbeing events. 1 0 E D I TO R ’ S C H O I C E From soothing sceletium to skin sips and sport support, we review this season’s musthave food, health and beauty products. 1 2 S N A P, C H AT & W I N We share some of your Wellness moments, and reward our latest favourite. 58 WIN WITH WELLNESS We’re giving away books and beauty products! Write in to stand a chance to win… 80 ON OUR BOOKSHELF Stay younger for longer, crack the stress code, breathe better, find your zen 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.

H E A LT H F U N DA M E N TA L F I V E 4 2 Overwhelmed by the wide choice of vitamins, minerals, herbs and tinctures suggested for daily use? We simplify the world of supplements by looking at five foundational requirements: detoxifiers, inflammation fighters, alkalisers, antioxidants and gut healers.

FITNESS J O I N T H E C L E A N F I T N E S S R E VO L U T I O N 6 8 Do you know what’s in your fitness supplements? Switch to cleaner alternatives with natural strength and endurance boosters, and enjoy working out the Wellness way. 3 0 - M I N U T E F U L L- B O DY H O M E WO R KO U T 7 0 There’s no excuse for not keeping in shape with our quick and easy home workout for the whole body. It’s simple, effective and free!

FOOD 2 8 P L A N T- P OW E R E D C H O CO L AT E , P E A N U T B U T T E R & CO FF E E S M O OT H I E Leozette Roode, author of South Africa’s very first vegan cookbook, shares one of her all-time favourite superfood smoothies. 3 0 D E TOX D E L I G H T S Inside you is a ‘cleaning service’ that works nonstop to keep you disease-free and functioning optimally. You just need to know how to best feed this automatic process! Our in-house nutritionist offers two delicious detox recipes that are easy to make for the whole family. 3 2 OAT O B S E S S I O N The traditional breakfast staple is a favourite for a reason! Oats are high in fibre, loaded with vitamin B, a rich source of minerals, packed with antioxidants and much more. We explore the benefits and versatility of the breakfast of champions. 3 6 K N OW YO U R N U T B U T T E R We’re nuts about nut butter! Almond, cashew, macadamia and hazelnut butters in original, chocolate and salted caramel flavours are all a rich and creamy treat. We look at the health benefits and tastiest ways to enjoy each. 4 0 P OW E R U P O N P L A N T S W I T H W E L L N E S S Introducing our one-stop shop-within-a-shop for all your plant-based needs!

B E AU T Y N AT U R A L B E AU T Y K N OW- H OW 5 4 Give your beauty cabinet a makeover by ditching the nasty ingredients and choosing pure personal care products instead. N AT U R A L FAC I A L C A R E R E G I M E 6 0 Spotlighting everything from cleansers, polishes and toners to serums, moisturisers and masks, we help you create your own natural beauty rituals.

GREEN LIVING M A K E YO U R H O M E A N E CO H AV E N 7 4 Simple tips to save money and the environment by creating an eco-friendly home.

EVENTS

y th l Hea enings pp a H

APRIL 1

4-7

5-7

RAJA YO GA COURSE

P L AY F U L V E G A N COOKING COURSE

R E T R E AT YOURSELF F E S T I VA L

FREEDAUM R E T R E AT

SPIRITUAL & H E A L I N G FA I R

Claremont, Cape Town playfulvegan@gmail.com

Helderstroom, Western Cape retreatyourself.co.za

Hout Bay, Cape Town facebook.com/ yogahikecapetown

Umbilo, Durban centreofuniversalmind. wordpress.com

8-12

STRESS & ANGER MANAGEMENT WORKSHOP

D O W N WA R D FA C I N G A D O P T- A - D O G

TINMAN TRI-SERIES

FULL MOON YO GA

TWO OCEANS M A R AT H O N

Suncoast, Durban triathlonsa.co.za

Table Mountain, Cape Town roxannwild@gmail.com

Cape Town twooceansmarathon.org.za

Rondebosch East, Cape Town anandakutir.org.za

Johannesburg CBD excellsolutions.co.za

Oranjezicht, Cape Town mdzananda.co.za

25-28

26-28

I N T E R N AT I O N A L M OT H E R E A RT H D AY

CHILDRENâ&#x20AC;&#x2122;S YO GA & MINDFULNESS TEACHER TRAINING

BIKE FEST

MOVEMENT M E D I C I N E D AY R E T R E AT F O R WOMEN

HOLISTIC NUTRITION & C R E AT I V E COOKING WORKSHOP

Constantia, Cape Town yogabeez.com

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Sandton, Johannesburg bikefest.co.za

Noordhoek, Cape Town movementmedicineassociation.org

Musgrave, Durban diego@inerwellnessstudio.com

M AY

3-12

CAMBODIA SPIRITUAL ADVENTURE

VISION BOARD WORKSHOP

Cambodia facebook.com/jasonharris. shifts

Stellenbosch, Western Cape greenvconsulting.com

10-12

14-17

17-1 NOV

BODY & MIND C E L E B R AT I O N F E S T I VA L

B R I TA N N I A B AY Y O G A R E T R E AT

JOURNEY THROUGH THE CHAKRAS

V I N YA S A YO GA TEACHER TRAINING

JOURNALLING WORKSHOP

Rondebosch, Cape Town intuitionandhealing.co.za

Durban North teganbyoga.com

Greyville, Durban bodyandmind.co.za

Britannia Bay, Western Cape joellesleebos.com

Oranjezicht, Cape Town ozcf.co.za

27-28

2 8 - 1 6 J U LY

GOLDEN HARVEST URBAN SPRING

WINTER WOMENâ&#x20AC;&#x2122;S WELLNESS R E T R E AT

LEADERSHIP & INFLUENCE WORKSHOP

MINDFULNESSBASED STRESS REDUCTION COURSE

BEING MINDFUL IN E V E R Y D AY LIFE

Durbanville, Cape Town info@jaali.co.za

Sea Point, Cape Town drannelie@ drannelievanbreda.co.za

Randburg, Johannesburg spartanrace.co.za

Stellenbosch, Western Cape yogakitchen.co.za

Johannesburg CBD excellsolutions.co.za

JUNE

1 PERSONAL GROWTH COURSE Cape Town CBD lifelinewc.org.za

8-14

11-13

IRONMAN 70.3

WORLD ENVIRONMENT D AY

REVIVE & THRIVE BALI

COMRADES M A R AT H O N

A RT T H E R A PY SEMINAR

Bali yogacreativeonline.com

Durban comrades.com

Sea Point, Cape Town arttherapy.co.za

14-17

23-29

C R E AT I N G W I T H CURIOSITY R E T R E AT Magoebaskloof, Limpopo

I N T E R N AT I O N A L D AY O F Y O G A

RELAX & R E J U V E N AT E Y O G A R E T R E AT

CONSCIOUS DANCE EVENING

DANCE CONDITIONING WORKSHOP

Eston, Natal Midlands pathwayscountryyogaretreat@ gmail.com

Redhill, Cape Town haripal@shaktidance.co.uk

Constantia, Cape Town thesourcecapetown.co.za

Suncoast, Durban ironman.com

facebook.com/ eatplayloveretreat

Cape Town joelle@joellesleebos.com

P RO D U C T R E V I E W S

Editor’s

Choice

“Health is a state of body. Wellness is a state of being.” J. Stanford

S AV E D BY S C E L E T I U M As I write this, I’ve got designers following up for feedback, clients making escalating demands, and a monumental document I seem to have lost to the ether. I’ve also got a bottle of sceletium, in which all my faith currently rests. Historically, sceletium has been chewed, smoked or used as snuff to ‘produce euphoria and alertness which gently fade into relaxation.’ I’m not sure that disappearing into a puff of euphoria would go down too well in the office, so I’m settling for a responsible dose of capsules to get me through the day. My bottle of Boxall’s also contains griffonia seed, a natural source of 5-HTP that’s said to convert into sought-after serotonin. Taking vitamin B6 with 5-HTP may boost its stressrelieving effects, and Dr. Boxall’s 3-in-1 sceletium with griffonia and vitamin B6 makes going the whole hog as easy as possible. Catch you on the sunny side… R249.95 T E ATOX I’m one of those people who really do believe that a cup of tea makes (almost) anything better. Brewing loose-leaf herbal tea feels like such a self-nurturing ritual, and adding health benefits to this is, of course, a great bonus. My cup of tasty Ting Tang Tea is currently steeping next to me, and it’s the second I’m enjoying for the day. Made with mate, green tea, parsley, lemongrass, peppermint, liquorice and cinnamon, it’s not only fragrant and delicious, but also formulated to detoxify and cleanse as part of a 14-day detox for skin and body. While it’s too early to tell if it’s helping to boost my energy levels and reduce bloating, I am really enjoying the process and look forward to seeing how I feel after another week or so of daily sips. R149.95 - R189.95 10 \\ W W W. W E L L N E S S WA R E H O U S E . CO M

FAC E F O O D While probiotics have been a staple of my health regime for some time, I’ve recently added them to my daily beauty routine too. A bona fide microbe missus, I apply the Esse Probiotic Serum after cleansing and before moisturising each night. As it turns out, optimal skin condition also depends heavily on the probiotic microbes living on and in the skin. These permeate into the skin structure, working with your own cells to perform the magical chemistry that keeps your skin radiant. Without microbes, your skin can’t perform its basic functions, and the rate of ageing increases significantly. I feel pretty fancy having the world’s first live probiotic serum in my beauty cabinet. It contains more than a billion live probiotics per ml (crikey), and I do feel particularly glowy these days, if I may say so myself. R1050

HURRAH FOR OORAH Who doesn’t like healthy things that happen to be super tasty too? I’m always looking for something to beat the dreaded 3 pm slump, and find that a high-quality protein generally does the trick. I recently learnt that native whey - which is made from the fresh milk of grass-fed cows - is, well, way better whey. Oorah’s naturally flavoured protein bars contain native whey as well as collagen – the current popular kid on the protein block. They’re filled with vitamins, minerals, antioxidants and phytonutrients, and although they’re a great work(out) snack, they go down just as well as dessert. Word in the office is that the LemonMade is the best variation, but I’ve become an instant fan of the CacaoPow. R34.95

N O A L U M I N I U M , N O P RO B L E M I must confess to being generally wary of natural deodorants. Not because I don’t believe in the importance of using personal care products that are free from parabens and other harmful ingredients, but simply because I cringe at the thought of raising my arms to extended mountain pose in yoga class and subjecting my neighbours to olfactory overwhelm. I was initially just taken by the clever name and pretty packaging of the Salt of the Earth range of mineral salt-based deodorants. So much so that I braved a test run. Much to my delight, they actually work. Apparently this can be attributed to potassium alum – a powerful antibacterial and odour-inhibiting mineral salt. Sexy this up with natural fragrances the likes of lavender, vanilla, melon and cucumber, and you’ve got a great perspiration pal. Ever the girly girl, my favourite is the lavender and vanilla, which comes in an effective roll-on and nifty travel spray too. R149.95 - R189.95

S P O RT S U P P O RT I’ve recently started working out more regularly (i.e. more than once or twice a month), and the ol’ joints are taking a bit of strain. Rather serendipitously, the Bio-Logic Herbal Blend has crossed my desk, and is something I’ve added to my symptom-specific toolkit (which I dip into over and above my trusted daily supplements as and when the need arises). It may assist in neutralising acid in the muscles and joints, helping to alleviate pain and inflammation, and reducing the symptoms of challenges such as gout, carpal tunnel syndrome and fibromyalgia. I’m all for a balanced pH, and like the fact that the tincture helps to neutralise uric acid and dissolve acid crystals in the body. I’m currently drinking 20 drops three times daily before meals, and am grateful for the herbal help in easing the aches and pains of the newly active life. R139.95

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WISDOM

HEALTHY, HAPPY

Habits

A habit is a behaviour that has been repeated enough times to become automatic. A mental shortcut learned from experience, if you will. As behavioural scientist Jason Hreha shares, â&#x20AC;&#x153;Habits are, simply, reliable solutions to recurring problems in our environment.â&#x20AC;?

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“Few things can have a more powerful impact on your life than improving your daily habits.” James Clear, Atomic Habits As habits are created, the level of activity in the brain decreases. We learn to lock in on the cues that predict success and tune everything else out. Our brains skip the process of trial and error and create mental rules or cognitive scripts that can be followed automatically whenever the situation is appropriate. The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible. Contrary to popular belief, positive daily habits don’t restrict freedom – they create it. “Habits are the compound interest of self-improvement,” shares Clear. Your habits can compound for or against you. Making a choice that is incrementally better or worse may seem insignificant in the moment, but it is these moments that make up a lifetime and bridge the gap between who you are and who you could be. Success is the product of daily habits, rather than dramatic and sporadic transformations. It’s important to remember that small changes can appear to make no difference… until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed, and it pays to be patient. We’ve round up some tried-and-tested positive habits for improving the quality of your day and life…

CHOOSE YOUR FILTERS SET GOALS TO SUPPORT YOUR INTENTIONS DO ONE THING AT A TIME VISUALISE THE BEST POSSIBLE OUTCOME PRACTISE MINDFUL MOMENTS MEDITATE BREATHE MOVE EAT CLEAN GIVE THANKS SLEEP THE GOOD SLEEP

WISDOM

“Figure out what you want to see more of, and then make sure you look out for it.” Caroline Webb, How to Have a Good Day We’re each living through the lens of our own private reality – one that is shaped by our automatic system’s attempts at allocating our attention to the right thing. We experience an incomplete, subjective version of reality – one that may not serve us. We can’t switch off our automatic system’s filtering function (it is, after all, automatic), but we can adjust the settings by being more proactive in defining our perceptual filters. We consciously notice only a small selection of what’s actually happening around us, and filter out the rest. What we mentally file as important is strongly influenced by our assumptions about ourselves and the world. In How to Have a Good Day (Macmillan, 2016), Webb suggests taking some time to consciously set our filters each day by defining our AIM, ASSUMPTIONS, ATTITUDE and ATTENTION.

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AIM Think about what’s most important to you on any given day. What do you most want to achieve? What matters most to you right now? *Sample exercise: “What really matters to me today is to help my team get off to a strong start with our new clients.” ATTITUDE Notice and acknowledge the concerns that are dominating your thoughts and mood. Are they standing between you and your aim? *Sample exercise: “I admit that I’m feeling grumpy and tired right now, and not necessarily in the mood to inspire others. I am irritated by the way the project is set up, and uncertain of its success.” ATTENTION Where do you want to consciously focus your attention to override your default attitude and achieve your aim? *Sample exercise: “I can decide to set my irritation aside and consciously look for opportunities to help the team gel by highlighting common ground in our ideas. I choose to look for chances to inject warmth into the meeting.”

“Human behaviour flows from three main sources: desire, emotion and knowledge.” Plato

Now that you’ve chosen the most beneficial filter through which to view your ‘reality’, it’s time to define the behaviours that will support it. What tangible actions can you take to this end? WEBB’S GOAL-SETTING TIPS *Make sure your goals are about doing desirable things, rather than avoiding bad things. If they’re negative, consciously turn them around. *Break your goals down into more manageable, bite-sized chunks. *Create a ‘brain-friendly’ to-do list… > Write your goals down. > Keep only today’s tasks in view. > Make it satisfying to check off your goals. > Be realistic about what you can accomplish in a day.

WISDOM

“To do two things at once is to do neither.” Publilius Syrus

MASTER THE ART OF SINGLETASKING Webb suggests that you can work fewer hours, and less hard during those hours, by batching your tasks more effectively. Practise grouping together similar tasks so you spend less time and energy switching between different types of activities. For example, you could batch together in-depth thinking or creative work; responding to messages and e-mails; meetings; personal projects and administrative tasks. Once you’ve batched your tasks, identify uninterrupted blocks of time for each. Turn off alerts to remove distractions, and take brief breaks to refresh your mind between the different task zones.

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We tend to think that we can increase our productivity by doing several things at once. Yet research shows that multitasking damages our output and efficiency. Trying to do more than one thing at once not only slows us down, but causes us to make more mistakes. We feel busier, but we are actually doing less, and doing it less well. Studies at the Human Information Processing Laboratory at Vanderbilt University have shown that people doing two tasks simultaneously took up to 30% longer and made twice as many errors as those who completed the same tasks in sequence. These findings have been replicated time and again by other scientists.

“Visualisation is daydreaming with a purpose.” Bo Bennett Research shows that everyone from surgeons and business executives to musicians and athletes can successfully use visualisation to focus and improve their performance. Scientists believe that we may experience real-world and imaginary actions in similar ways. Whether we hike up a mountain or only picture it, we activate many of the same neural networks - paths of interconnected nerve cells that link what your body does to the brain impulses that control it. *Take a moment to visualise the most important part of your day going exactly as you hope. How will it look and feel? How will you look and feel?

“Each moment is all we need.” Mother Teresa While mindfulness may seem like an intangible concept, it is really just the act of being aware of your body, breath, thoughts and surroundings in the present moment. Developing greater awareness can open us to seeing how the mind becomes entangled in its own attachments and aversions. Mindfulness can help us see, with greater clarity, how we can approach our moment-to-moment experience more skilfully, taking more pleasure in the good that often goes unnoticed, and dealing more effectively with the difficulties we encounter (both real and imagined). The more you practise, the easier it becomes. A SIMPLE MINDFULNESS EXERCISE * P A U S E for a moment. * F O C U S on something with all your attention. * R E T U R N your attention to your point of focus without judging yourself when it drifts away.

WISDOM

In addition to injecting spontaneous moments of mindfulness into your daily life, try a formal meditation practice to help foster a more direct experience of your own mind. Meditation can be seen as a form of mental springcleaning. It rests and relaxes the mind, develops powers of concentration and awareness, helps us deal with daily challenges with greater equanimity, and supports us in moving through life more effectively and efficiently. Meditation is fundamentally about attention. The meditator identifies what to watch, then observes it steadily throughout the meditation session. Anything can be the object of this watching. The sights, sounds and smells of the environment, the body, the breath and thoughts themselves are all popular ‘anchors of attention’. There are countless different forms of meditation. Have fun exploring which resonates most with you.

“When you know that everything that is happening is only appearing on the screen of consciousness, and that you yourself are the screen on which it all appears, nothing can touch you, harm you or make you afraid.” Annamalai Swami

MEDITATION TO BECOME CONSCIOUS OF THE MIND *Sit comfortably with your back upright, close your eyes and turn your attention to your thoughts. Don’t try to think of anything in particular. Just watch what arises. *Don’t attach to any of these thoughts – whether pleasant or unpleasant. Don’t interfere with or judge them. Simply watch them come and go, as you would a river flowing under a bridge. *Continue the meditation for five minutes, or longer if you wish.

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WISDOM

As highlighted by popular breathwork teacher Dan Brul , breathing is the only system in the body that is both automatic and also under our control. It is “an invitation, an opportunity to take part in our own nature and evolution.” There are details in the way you breathe that you have probably never observed and explored, and these can act as doorways that lead you to new and profound abilities. “Mastering the breath is a major skill if you want to become a high-performing individual and enhance every aspect of your life,” shares Brul . According to medical doctor and Breathe (Jacana, 2018) author Dr. Ela Manga, O P T I M U M B R E A T H I N G is:

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.” Thich Nhat Hanh

CONSCIOUS BREATHING EXERCISE *Sit comfortably, close your eyes and gently place your hands on your belly. *Breathe in for a count of five seconds, and out for a count of five seconds. Spend some time settling into this rhythm, making it as smooth and steady as possible. INHALE, 2, 3, 4, 5 EXHALE, 2, 3, 4, 5 INHALE, 2, 3, 4, 5 EXHALE, 2, 3, 4, 5 *Repeat for five minutes, and observe how your body and mind feel when you gently open your eyes.

OPEN AND FLOWING If you watch a sleeping baby, you will see how her breaths occur in a smooth and gentle rhythm, and are accompanied by a rise and fall of her belly. ADAPTABLE Ideally, the breath adapts to our emotional state and environment in a way that supports our energy instead of depleting it. In times of high demand such as exercise, the breath deepens and the rate intensifies to meet the metabolic demands of the experience. Once the situation has been dealt with, the body should return to its resting state and the breathing should respond by softening and opening up to a natural gentle flow. Then the body’s selfregulating mechanisms remain intact and untainted by poor posture, stress, emotional baggage and negative thinking. RIGHT UNDER THE NOSE The nose has the perfect architecture to facilitate the delivery of prepared air to the delicate tissue of the lungs. Its aerodynamic design spirals and slows down the inhaled air so that it has enough time to be filtered, warmed and humidified by the mucous membrane in the respiratory tract. Habitual and unconscious mouth breathing at rest is a dysfunctional pattern as this whole mechanism of nasal breathing is bypassed and one becomes susceptible to respiratory infections. LOW AND SLOW A maximum healthy respiratory rate is between 10 and 14 breaths per minute at rest. Work on a breathing technique where you are consciously slowing your breath, imagining that you are breathing from and sending the breaths deep into the pelvis. Consciously training low and slow breathing will reset your breathing to a naturally slow rhythm.

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I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” G.K. Chesterton

Embracing a state of gratitude means shifting from an emphasis on what we think we want or need to expressing appreciation for what we already have. An important aspect of positive psychology, it can affect significant improvements in the way we view ourselves and the world, as well as better enable us to attract and manifest what we do still want. People who regularly practise gratitude by taking time to notice and reflect on the things they’re thankful for report experiencing more positive emotions, feeling ‘more alive’, sleeping better, expressing more compassion and kindness, and even having stronger immune systems. SIMPLE GRATITUDE PRACTICES * Keep a gratitude journal. * Download a gratitude app (we love My Gratitude Journal, 365 Gratitude and Grateful: A Gratitude Journal). * Make a ritual of sharing what you’re grateful for with your loved ones at the end of each day.

WISDOM

“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” Wilhelm Von Humboldt We were made to move. Many researchers believe that humans, for most of our history, walked almost 25 km a day – hunting, gathering and escaping predators. What happens when you take humans designed for almost constant movement and sit them in a chair in front of a computer for nine hours each day? Chronic pain, obesity, high blood pressure, diabetes, depression, anxiety, insomnia and more. Even moderate exercise - 30 minutes three times weekly - has tremendous health benefit. Research at Bristol University has shown exercise to boost people’s mood and motivation by 41% and their ability to deal with stress by 27%. It increases blood flow to the brain, and stimulates the release of the neurotransmitters dopamine, noradrenaline and serotonin, which serve to boost our interest, alertness and enjoyment.

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AEROBIC EXERCISE This is movement that increases your heart rate and breathing. The word ‘aerobic’ means ‘with oxygen’, and during sustained aerobic exercise your body is able to increase its oxygen consumption to supply oxygen to the muscle cells. Try some aerobic exercise: * Aerobics classes * Cycling * Cardio machines * Dancing * Jogging * Rowing * Swimming * Hiking Enjoy the benefits: * Reduced risk of heart disease, stroke, vascular disease and cancer * Elevated mood * Enhanced libido and sexual ability * Better sleep * More effective weight loss * Improvement in respiratory conditions

STRENGTH TRAINING Strength building happens when you use your muscles to do a task that increases your strength over time. Itâ&#x20AC;&#x2122;s particularly important as we age, as we progressively lose muscle mass and strength as the years tick on. Try some strength training: * Squats * Sit-ups * Push-ups * Rope climbing * Weights * Super circuit Enjoy the benefits: * Increased metabolic rate * Enhanced sports performance * Development of core musculature * Improved bone density FLEXIBILITY AND BALANCE TRAINING This type of movement is vital to being and staying youthful, as both flexibility and balance tend to deteriorate with age. Try some flexibility and strength training: * Yoga * Tai chi * Qigong * Dance Enjoy the benefits: * Improved performance in other athletic endeavours * Prevention of injury * Alleviation of chronic pain AN IDEAL EXERCISE PLAN INCLUDES SOME ACTIVITY FROM EACH CATEGORY, FOR EXAMPLE CYCLING, WEIGHT LIFTING AND YOGA.

WISDOM

We all know how terrible we can feel when we don’t get enough quality shut-eye. Aside from the obvious physical challenges, a sleep-deprived brain actually devotes less blood to the prefrontal cortex, making it hard for us to respond intelligently to the unexpected, think up new ideas, or stay calm under stress. Our ability to remember and learn anything new becomes stunted, as sleep is central to the brain’s ability to convert the day’s experiences into long-term memories. We move through several sleep cycles that last 90 to 120 minutes each. These consist of periods of light, deep and REM sleep. Each type of sleep plays a slightly different role in helping us process our experience of the world: reviewing the day’s events, recalling the things we’ve learned, reinforcing neural pathways around new information and more.

DIET AND LIFESTYLE FACTORS THAT MAY BE PREVENTING YOU FROM GETTING A GOOD NIGHT’S SLEEP *Caffeine in the afternoon *Alcohol *Refined sugar *Stress and anxiety *Hormonal imbalance *Exercise at night *A noisy, bright or hot bedroom *Screen time before bed *Thyroid medication *Fat-burning supplements SLEEP SOLUTIONS

“By helping us keep the world in perspective, sleep gives us a chance to refocus on the essence of who we are. And in that place of connection, it is easier for the fears and concerns of the world to drop away.” Arianna Huffington

*Do whatever you need to get into bed at a decent time (say, 10 pm) so that you can sleep for at least seven to eight hours. *Develop a sleep routine, going to bed and waking up at the same time whenever possible. *Expose yourself to as little light as possible before bedtime. Try not to use your phone as an alarm so you reduce the temptation to look at the screen. If you read e-books, use a device that’s shielded to reduce glare and diffuse light. *Develop a bedtime ritual – a pattern of activity (for example restorative yoga and/or meditation) that your brain comes to associate with the signal to sleep. *Speak to a health practitioner about supplements that may help you sleep.

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Detox teas teas for for aa healthier healthier you you Detox The nutritional field is varied and vast, and there is no one-size-fits-all approach. We explore a few of the many different ways to clean up your diet elsewhere in this edition. For the purposes of our daily habits overview, here are a few foundational principles that can serve us all wellâ&#x20AC;Ś

A collection of antioxidant-rich teas made from a A collection of antioxidant-rich teas made from a selection of herbs & spices, specially curated to selection of herbs & spices, specially curated to cleanse & detoxify the body, skin & mind. cleanse & detoxify the body, skin & mind.

BASIC CLEAN EATING GUIDELINES AVOID *Fast food restaurants, deep-fried foods, sweets and soft drinks *Hydrogenated or partially hydrogenated oils (often found in margarine, crackers, crisps, packaged baked goods and bagged and boxed snacks) *High-fructose corn syrup (present in most soft drinks and packaged desserts) *Sweeteners such as saccharin, aspartame and sucralose *Cane sugar *White flour *Processed foods, including commercially prepared and packaged foods with artificial flavours, colouring, preservatives, salt and sugar EAT *Foods grown or raised without pesticides, hormones or antibiotics wherever possible *Non-organic dairy and meat *Organic produce whenever possible, avoiding the non-organic produce with the highest pesticide content *Five to 10 servings of fruit and veg daily, with an emphasis on green, red and orange vegetables. Go crazy with the leafy greens! *Protein with every meal

14 & 21-day detox tea 14 & 21-day detox tea programmes programmes 100% natural 100% natural ingredients ingredients Promoted weight loss Promotes weight loss Increased energy Increases energy Clearer, smoother skin Clearer, smoother skin

FOOD

P L A N T- P O W E R E D C H O C O L AT E , PEANUT BUTTER & COFFEE

smoothie

Leozette Roode, author of South Africa’s very first vegan cookbook, shares one of her all-time favourite superfood smoothies…

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AN AMAZING WEIGHT LOSS BREAKTHROUGH FIND YOUR BALANCE PLANT-POWERED CHOCOLATE, PEANUT BUTTER & COFFEE SMOOTHIE Serves 1 to 2 INGREDIENTS *½ cup rolled oats *1 cup tofu *1 cup almond milk *½ cup water *� cup raw almonds *6 pitted dates *2 TBSP cacao *1 TBSP linseeds *1 TBSP chia seeds *1 TBSP peanut butter *1 tsp ground coffee T O P P I N G S : cacao nibs / granola / peanut butter METHOD 1. Blend the linseeds in a food processor until a powder is formed (or use already ground flax meal if preferred). 2. Add all the ingredients to a blender and blend until smooth. 3. Pour into glasses and sprinkle with cacao nibs, granola and another helping of peanut butter. T I P : Great as a post-workout shake!

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!

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

SHOP THE RECIPE

P R O D

U C T S

in store or scan the QR code to buy the ingredients online

FORMULATED TO ASSIST IN WEIGHT CONTROL • BOOSTS METABOLISM BURNS FAT • RICH IN ANTIOXIDANTS • INCREASES ENERGY Get SKINNY GREEN weight control products at leading salons, spas and select Wellness Warehouse stores countrywide and online.

www.skinnygreen.co.za 0860 018 022

info@futurethis.co.za

FOOD

D E TOX D E L I G H T S Inside you is a ‘cleaning service’ that works non-stop to keep you disease-free and functioning optimally. You just need to know how to best feed this automatic process! Our in-house dietitian Judith Johnson shares two delicious detox recipes from Genes to Plate (3x4, 2017) – the groundbreaking gene-based recipe book she co-authored with colleagues Yael Joffe and Alex Royal.

BOK CHOY AND TOFU STIR-FRY Serves 4 INGREDIENTS FOR THE SAUCE *½ cup tamari *� cup water *� cup white wine *� cup olive oil *2 cloves garlic *1 TBSP fresh ginger, grated *1 TBSP honey *1 tsp cayenne pepper FOR THE VEGETABLES *250 g shirataki noodles *175 g tofu *1 TBSP coconut oil *½ tsp cumin *40 g spring onions (scallions), chopped *� cup red onion, diced *� cup cup carrot, julienned *� cup baby marrow, julienned *� cup red pepper, julienned *2 chillies, deseeded and chopped *1 bok choy, roughly chopped *20 g cashews, coarsely chopped *2 TBSP hemp seeds *1 TBSP pomegranate rubies or goji berries *1 tsp sesame seeds METHOD 1. Blend all the sauce ingredients together in a food processor until smooth. 2. Prepare the noodles as instructed on the package. Set aside. 3. Cut the tofu into slices and press with a paper towel to remove excess moisture. 4. Heat the oil in a pan. Add the tofu and about � cup of the stir fry sauce. Fry the tofu until golden brown. Add the cumin. 5. Remove from the pan and place on paper towel-lined plates to drain. 6. Fry the spring onions, red onion, carrot, baby marrow, red pepper and chillies. 7. Add the remaining sauce, the tofu and the bok choy. Cook until the bok choy is slightly blanched. 8. To serve, top the noodles with the stir-fried vegetables. Sprinkle with cashews, hemp seeds, pomegranate rubies or goji berries, and sesame seeds.

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CAULIFLOWER AND QUINOA POWER BOWLS Serves 3 – 4 INGREDIENTS FOR THE QUINOA *2 cups water *1 cup quinoa

SHOP THE RECIPES IN STO R E O R S C A N T H E Q R CO D E TO B U Y T H E INGREDIENTS ONLINE CAULIFLOWER AND QUINOA POWER BOWLS

B O K C H OY A N D TO F U ST I R- F RY

P H OTO G R A P H E R CLAIRE LOUISE THOMAS

FOR THE VEGETABLES *� head red cabbage, cut into bite-sized pieces *1 x 400 g tin chickpeas, drained and rinsed *2 TBSP olive oil *1 tsp garlic, chopped *Salt and pepper to taste *4 cups spinach, chopped *3 cups cauliflower, finely chopped *Handful of basil FOR THE DRESSING *Juice of 1 lemon *1 – 2 TBSP olive oil *Salt and pepper to taste METHOD 1. Preheat the oven to 180°. 2. Place the water and quinoa in a medium-sized saucepan. Bring to the boil over high heat. 3. Cover the saucepan with a lid and reduce the heat to a simmer. Cook until the water is absorbed and the quinoa is tender (about 15 minutes). 4. Remove the saucepan from the heat. Leave covered. 5. Spread the cabbage and chickpeas out on a baking tray. Drizzle with olive oil, garlic, salt and pepper. Roast for 10 – 15 minutes. 6. Whisk all the dressing ingredients together. 7. To serve, top the quinoa with the roast cabbage and chickpeas. Drizzle with the dressing. Finish by sprinkling with chopped spinach, cauliflower and basil.

CMY

FOOD

O AT OBSESSION Thereâ&#x20AC;&#x2122;s a reason the humble grain is such a popular staple. A bag of oats can go a long way in terms of versatility and health!

OAT S A R E . . . High in fibre Loaded with vitamin B A source of important minerals like magnesium, copper, iron and zinc Rich in antioxidants Said to help control blood sugar Important players in improving satiety (keeping you fuller for longer) An easy, balanced breakfast Helpful in relieving constipation Filled with beta-glucan to enhance immunity A source of silicon for bone health

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oga Teacher and Nutritional Therapy Coach Marlien Wright shares some deliciously simple ways to enjoy your daily oats in The Mandala Kitchen (Jacana, 2018) - her collection of easy and effective recipes to heal and restore your gut.

everyday essentials healthy living simplified

SHOP IN STORE & ONLINE

FOOD

GUTSY O AT

smoothie Gluten-free, whole rolled or steel cut oats are one of the best grains to include as part of a gut-healthy diet. You can count on this filling smoothie to keep your energy levels stable throughout the morning. Serves 1-2 INGREDIENTS *2 greenish bananas (these should be on the cusp of becoming ripe the less ripe a banana, the higher its resistant starch content) *ďż˝ cup whole rolled oats, soaked overnight in Â˝ cup filtered water *1 cup baby spinach or kale *2 TBSP maca powder *1 tsp chia seeds *1 cup almond or coconut milk *Pinch of cinnamon *Drizzle of honey METHOD Pulse or whiz all the ingredients in your blender until you have a smooth mixture. Add some water if you prefer a runnier consistency.

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OVERWHELMED? Triumph over life’s challenges.

OVERNIGHT OATS Soaked whole rolled oats provide wonderful food for your good gut bacteria, as well as an excellent source of energy for the morning. Serves 4 INGREDIENTS *1 cup whole rolled oats *1 cup coconut milk *1 cup filtered water *� cup almond (or cashew) butter *1 tsp cinnamon *� tsp salt *3 TBSP chia seeds *½ cup pitted dates, chopped *Raw honey to serve

O V E R N I G H T O AT S

S P I R AT

A LT H

S H O P T H E R E C I P E S I N STO R E O R S C A N T H E Q R CO D E TO B U Y T H E INGREDIENTS ONLINE

...with a true herbal formula.

Y OR HE

METHOD 1. Mix all the ingredients (except the honey) together in a large bowl. Cover and store in the refrigerator overnight. The soaked oats can be stored in the fridge for up to four days. 2. Serve with a drizzle of raw honey, a sprinkle of chia seeds and some more dates.

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URE IN FUL AT

To find out more about Marlien’s coaching and retreats or order your copy of The Mandala Kitchen, visit www.yogakitchen.co.za.

RCE - BRIN FO

Available at Wellness Warehouse and other leading pharmacies and health shops.

This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety and intended use.

FOOD

ow n K

t u N

r ou Y

r e tt u B

The melt-in-your-mouth creamy texture, the droolworthy combination of salty and sweet…your love affair with nut butter probably began with a simple slice of peanut butter toast. Time to broaden your horizons and get buttered up by an exciting range of different variations…

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[PEANUT BUTTER] HEALTH BENEFITS Contains iron, potassium, magnesium, healthy fats, protein and fibre TASTES GREAT… Topped with sliced banana on rice cakes On gluten-free bread and crackers On celery In stir-fries In Thai sauces In banana smoothies

Recipes

YOGA KITCHEN CARROT & PEANUT SOUP Serves 4 INGREDIENTS *10 carrots *3 cloves garlic *1 400 g tin coconut milk *2 TBSP red curry paste *1 tsp turmeric *1 TBSP fresh ginger, finely grated *Salt to taste *3 cups vegetable stock *2 TBSP peanut butter *Large roasted peanuts and spicy chilli sauce to garnish (optional) METHOD 1. Wash, peel and cut the carrots into 4 cm thick slices. 2. Heat some coconut oil in a soup pot and fry the onions until soft. 3. Add the carrots, crushed garlic and ginger, stirring frquently for a further five minutes. 4. Add the stock, coconut milk, red curry paste and salt, and cook for 35 minutes. 5. Remove the soup from the heat and let cool for two minutes. 6. Add the peanut butter and blitz with a hand blender until a smooth consistency is reached. 7. Serve with a drizzle of spicy sauce (optional), and garnish with roasted peanuts. S H O P T H E R E C I P E I N STO R E O R S C A N T H E Q R CO D E TO B U Y THE INGREDIENTS ONLINE

Visit www.yogakitchen.co.za for more recipes from The Yoga Kitchen

wellnesswarehouse.com

FOOD

[ALMOND BUTTER] HEALTH BENEFITS Contains vitamin E, vitamin B2, magnesium, potassium and flavonoids

[MACADAMIA BUTTER] HEALTH BENEFITS Rich in healthy monounsaturated fats, flavonoids, protein, calcium, potassium and fibre TASTES GREAT… As a dip for strawberries In smoothies Topped with sliced banana on gluten-free crackers Mixed into yoghurt Mixed into oats As a sweet treat straight out the jar!

CHOCOLATE MACADAMIA FUDGE INGREDIENTS *140 g dark chocolate *½ cup date syrup *1 cup macadamia butter METHOD 1. Melt the chocolate into the date syrup in a small saucepan. 2. Once the chocolate has melted, add the nut butter and mix into a smooth, silky consistency. 3. Pour into a fudge mould and place in the fridge for four hours. SHOP THE RECIPE I N STO R E O R SCAN THE QR CO D E TO B U Y THE INGREDIENTS ONLINE

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TASTES GREAT… In smoothies Mixed into yoghurt On apple slices Paired with dark chocolate On baked sweet potatoes In curry

ALMOND BANANA SMOOTHIE Serves 2 INGREDIENTS *500 ml almond milk *2 TBSP almond butter *4 TBSP oats *2 bananas *1 tsp cinnamon *Honey to taste *2 - 3 ice cubes METHOD 1. Slice two bananas and add to a blender. 2. Add four tablespoons of oats and two tablespoons of almond butter. 3. Add the ice, a teaspoon of ground cinnamon and honey to taste. 4. Pour in the almond milk and blend all the ingredients until a smooth liquid is formed. SHOP THE RECIPE I N STO R E O R SCAN THE QR CO D E TO B U Y THE INGREDIENTS ONLINE

[CASHEW BUTTER] HEALTH BENEFITS Offers significant amounts of healthy fats, essential amino acids, protein and magnesium TASTES GREAT… In sauces On baked tofu On gluten-free penne In salad dressing On fruit salad

[HAZELNUT BUTTER] HEALTH BENEFITS Packed with vitamins, minerals, antioxidant compounds and healthy fats TASTES GREAT… In healthy brownies, muffins and other baked treats Drizzled over dates On fruit salad In yoghurt In oats In smoothies

Try something different B U T TA N U T C H O CO L AT E M AC A DA M I A BUTTER A decadent treat that’s delicious on banana bread, drizzled over cereal or simply spooned straight from the jar!

EDEN A L L N AT U R A L PEANUT BUTTER WITH CINNAMON & RAISINS Real raisins and a dash of cinnamon have been added to this classic spread for a deliciously creative spin on the old favourite.

HAZELNUT HOT CHOCOLATE Serves 2 INGREDIENTS *400 ml hazelnut or coconut milk *2 TBSP maple syrup *4 tsp cacao powder *2 tsp hazelnut butter *1 tsp cinnamon METHOD 1. Pour the hazelnut or coconut milk into a pan. 2. Add the other ingredients. 3. Heat gently, stirring as you go. 4. Remove just before boiling. SHOP THE RECIPE I N STO R E O R SCAN THE QR CO D E TO B U Y THE INGREDIENTS ONLINE

OHMEGA S A LT E D C A R A M E L ALMOND BUTTER Made from crushed almonds, caramel milk chocolate and a dash of salt, this is a truly tasty new way to enjoy almond butter!

SHOP YOUR FAV O U R I T E N U T B U T T E R I N STO R E OR SCAN THE QR CO D E TO B U Y I T A N D OT H E R W E L L N E S S E V E R Y D AY ESSENTIALS ONLINE

FOOD

Power up on Plants WITH WELLNESS WAREHOUSE

Consumers across the globe are opting for healthier, more ethical lifestyles and better eating habits, driving a rise in the popularity of plant-based options. More and more people whether they identify as vegan or vegetarian or not - are choosing to incorporate plant-based meals into their way of eating, and South Africans are on board too.

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power up on plants

We couldnâ&#x20AC;&#x2122;t be more excited about our Plant Power Pop-Up at Wellness Warehouse Cavendish Square, as well as our new plant-based online store. The Cavendish store-within-a-store is a one-stop plant-based shop set up as an experiential space where customers can browse, learn about and engage with plant-based products and information. Regular tastings and events aim to create a community of like-minded customers with a local go-to for their plant-based needs and inspiration. Products on offer include everything from plant-based foods to specialised supplements and cruelty-free beauty and baby solutions.

According to the South African Vegan Society, South Africans transitioning to a plant-based diet are on the increase. While the numbers are still relatively low, there has been a significant rise in the demand for plant-based food products and retailers who support this.

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

Whatâ&#x20AC;&#x2122;s more, a dedicated plant-based Health Consultant is on hand to guide customers who may be unfamiliar with the lifestyle, as well as to make the space as convenient as possible for regulars shopping for their essentials.

A N OT E F RO M O U R C E O S I M O N A L STO N

â&#x20AC;&#x153;As a leading health retailer, itâ&#x20AC;&#x2122;s up to us to keep up to date with consumer wants and needs, and we are very excited to announce our latest innovation. The Plant Power Pop-Up is focused on all things plantbased to cater to the growing interest in the lifestyle amongst our customers. Building on the success of our 28 stores nationwide and our dynamic online community, this is yet another way we are deepening our customer experience. Plant-based lifestyles play an important role in the continued health of both people and planet, and we are excited to be offering people an opportunity to learn, engage, trial and make the right purchase and lifestyle decisions. Wellness Warehouse is committed to contributing to and growing this movement.â&#x20AC;?

FOOD | HEALTH | BODY CARE BABY | ECO HOME

L182 & L183, Lower Ground Level, Cavendish Square, Claremont OR SHOP ONLINE

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 !

H E A LT H

THE FUNDAMENTAL FIVE Overwhelmed by the wide choice of vitamins, minerals, herbs and tinctures suggested for daily use? We simplify the world of supplements by looking at the five most important companions for overall health: detoxifiers, inflammation fighters, alkalisers, antioxidants and gut healers.

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E AV S -H CT ST U U D M RO P

WEIGHT MANAGEMENT

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1 . D E TOX I F I E R S We live in an increasingly toxic world. From the pollution in our air to the detergents we use on our clothes and the pesticides on our food, it’s becoming near impossible to avoid harmful chemicals. Your body has a built-in detoxification system that keeps it running smoothly on a daily basis. The liver is the major player in this system. In fact, your entire body relies on your liver to keep things in order. The liver sweeps and filters your blood 24/7, neutralising everything from external toxins like pollution and pharmaceuticals to the substances we make ourselves (like hormones and other metabolic waste products). Excess stress, environmental toxins and unhealthy habits can lead to an overload that will slow you down.

S Y M P TO M S O F CO M P RO M I S E D D E TOX I F I C AT I O N *Low energy *Chronic fatigue *Weight gain *Headaches *Low mood *Stiff joints *Skin breakouts *Low libido *Difficulty sleeping

*Sulforaphane *NAC (N-acetylcysteine) *Liquorice *Peppermint *Buchu *B vitamins *Green tea *Chlorella *Aloe *Zeolite *Activated charcoal *Bentonite *Burdock

D E TOX I FY I N G SUPPLEMENTS *Milk thistle *Dandelion *TMG (timethylglycine) *Rice bran fibre *Vitamin C

• Boost Metabolism • Detoxify & Energise • Powerful Fat Burner

• Combat Cellulite • Curb Food Cravings • Feel Full Sooner

ENERGY & CONCENTRATION BOXALL & CARMICHAEL REBOOT CAPSULES

BOOST YOUR ENERGY RECHARGE YOUR ADRENAL SYSTEM • Increase Energy • Improve Concentration • Combat Fatigue

• Avoid Burn Out • Wake Up Easier • Stay Awake Longer

IMMUNITY & VITALITY MANAGEMENT

Dr BOXALL’s GRAVIOLA CAPSULES

POWER YOUR IMMUNITY Dr BOXALL’s SUTHERLANDIA & OLIVE LEAF CAPSULES • Combat Abnormal Cell Growth • Anti-Viral & Anti-Bacterial • Liver Cleanse • Boost Immunity • Lymphatic Detox • Powerful Antioxidant

STRESS & ANXIETY MANAGEMENT ASK AN INS T O R E H E A LT H C O N S U LTA N T FOR THE RIGHT D E TOX I FY I N G SUPPLEMENT FOR YOU, OR SCAN THE QR CO D E TO S H O P OUR RANGE ONLINE

Dr BOXALL’s SCELETIUM & GRIFFONIA & VITB6 (3 IN 1) CAPSULES

COMBAT STRESS Dr BOXALL’s SCELETIUM RESCUE DROPS • Boost Serotonin • Reduce Stress & Tension • Overcome Insomnia

• Combat Anxiety • Avoid Stress Eating • Combat Depression

For detailed product information visit us at www.drboxalls.co.za. National Help Desk: Tel: 064 750 7421 email: ofﬁce@drboxalls.co.za Visit our Facebook & Instagram Pages to get social with us! @drboxalls If any of our products are sold out, please contact us so we can get you what you need!

H E A LT H

2 . I N F L A M M AT I O N F I G H T E R S Inflammation is your body’s way of fighting against the things that harm it (such as infections, injuries and toxins) in an attempt to heal itself. Chronic inflammation happens when your body is in a constant state of alert, and is associated with every major chronic disease. While inflammation is something that we occasionally need, if it sticks around for long enough, it can become the new problem. If there is low-grade direct or indirect irritation somewhere, the red, hot swelling of inflammation doesn’t calm down after the acute trigger has subsided. Instead, it calls in more immune fighters, generating more heat until eventually all the cellular violence begins to harm perfectly healthy tissue in the surrounding area. This type of perpetual inflammation can affect fat cells, joints, skin, arteries and organs. Why and how inflammation drives chronic disease in some more than others is currently a hot research topic. It could be a genetic predisposition, or exposure to toxins like tobacco smoke, certain food intolerances or even high blood pressure. It’s usually a combination of both genetic and lifestyle factors.

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CO M M O N CO N D I T I O N S D R I V E N BY C H RO N I C I N F L A M M AT I O N

I N F L A M M AT I O N FIGHTING SUPPLEMENTS

*Heart disease *Obesity *Arthritis *Asthma *Eczema *Psoriasis *Hay fever *Inflammatory bowel disorders *Cancer *Diabetes *Osteoporosis *Alzheimer’s

*Salmon oil *Krill oil *Curcumin *Turmeric *Ginger *MSM *Resveratrol *Alpha-lipoic acid *Spirulina *Boswellia *Bromelain *Chondroitin *Devil’s claw *Flax *GLA (gamma-linolenic acid) *Quercetin

I N F L A M M ATO RY T R I G G E R S *Exposure to environmental toxins *Excessive exercise *Stimulants like caffeine & nicotine *Stress *Excess sugar *Excess alcohol *Genetic predisposition

ASK AN INS T O R E H E A LT H C O N S U LTA N T FOR THE RIGHT I N F L A M M AT I O N FIGHTING SUPPLEMENT FOR YOU, OR SC AN T H E Q R CO D E TO SHOP OUR RANGE ONLINE

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H E A LT H

4. ALKALISERS The human body is composed mainly of fluids, and designed to operate within a very narrow pH range. pH indicates how acidic or alkaline a liquid is. The right balance is fundamental to good health. Acidic overload can lead to various health conditions over time.

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S Y M P TO M S O F AC I D I C OV E R L OA D

ALKALISING SUPPLEMENTS

*Bloating *Gas *Feeling particularly full after eating *Indigestion *Heartburn *Acid reflux *Burning sensation 30 to 40 minutes after eating *Diarrhea *Constipation *Nausea *Food allergies/intolerances

*Spirulina *Moringa *Baobab *Hemp *Wheat grass *Barley grass *Alfalfa *Chlorella *Calcium *Magnesium

ASK AN INS T O R E H E A LT H C O N S U LTA N T FOR THE RIGHT ALKALISING SUPPLEMENT FOR YOU, OR SC AN T H E Q R CO D E TO SHOP OUR RANGE ONLINE

OX I DAT I V E ST R E S S TRIGGERS

3 . A N T I OX I DA N T S Oxidative stress is the gradual wear and tear that happens in the human body over time. It’s caused by tiny particles called free radicals, which originate both externally (in pollution and pesticides) and as a byproduct of our own internal bodily processes. Antioxidants have the ability to neutralise these molecules, thereby slowing the ageing process and reducing the risk of disease.

*Vitamin A *Vitamin C *Vitamin E *Green tea *Quercetin *Resveratrol *Glutathione

*Pollution *Car exhaust fumes *Cigarette smoke *Pesticides *Byproduct of respiration, inflammation and exercise

A N T I OX I DA N T SUPPLEMENTS

ASK AN INS T O R E H E A LT H C O N S U LTA N T FOR THE RIGHT A N T I OX I DA N T SUPPLEMENT FOR YOU, OR SC AN T H E Q R CO D E TO SHOP OUR RANGE ONLINE

*Beta-carotene *Lutein *Lycopene *Selenium

YOUR DAILY DOSE OF LIFE

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info@saem.co.za

H E A LT H

D I D YO U K N OW ? Chamomile tea is known to soothe and relax the bowel wall, so itâ&#x20AC;&#x2122;s a great idea to sip on it at night.

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5. GUT HEALERS “All disease begins in the gut,” was the bold assertion made by Hippocrates - one of the most outstanding figures in the history of medicine. Over 2,000 years later, we’re finally beginning to understand just how right he was. Research over the past two decades has shown that gut health is key to overall health. An unhealthy gut can lead to a wide range of concerns, from arthritis and diabetes to depression and chronic fatigue syndrome. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep and effective digestion.

SIGNS OF AN U N H E A LT H Y G U T *Gas *Bloating *Constipation *Diarrhea *Heartburn *Weight gain *Food intolerances *Fatigue *Skin irritation *Autoimmune conditions

CMY

G U T- H E A L I N G S U P P L E M E N T S *Probiotics *Prebiotics *Digestive enzymes *Fennel *Slippery elm *Peppermint *L-glutamine *Ginger *Aloe vera *Chamomile *Hydrochloric acid ASK AN INS T O R E H E A LT H C O N S U LTA N T FOR THE RIGHT G U T- H E A L I N G SUPPLEMENT FOR YOU, OR SC AN THE Q R CO D E TO S H O P OUR RANGE ONLINE

H E A LT H

FAT I G U E our experts weigh in We ask our in-store health consultants for their advice on combatting fatigue in daily life.

Hypoglycemia, or low blood sugar, is one of the most frequent causes of a type of fatigue that is more obvious in the mid-morning and afternoon in its early stages, and becomes more continuous as the system becomes less able to cope with repeated stress. The adrenal glands and pancreas become overburdened, and eventually fail to function properly.

“Fatigue is probably the most common complaint of people today. It’s not a disease, but rather a major symptom of many disturbances. Often, however, it must be dealt with generally as the single most obvious presenting disorder. There’s a long but still very incomplete list of possible causes, and it can be very complex in diagnosis and treatment.”

SU LUDEWIG Naturopath and Wellness Warehouse Menlyn Maine Store Manager

Stress is also a common factor in fatigue. It may cause a form of hypoglycemia by depleting the adrenal glands that respond to any fear, anxiety or similar emotion as if it were an emergency condition. A wide range of physiological actions is evoked to provide sufficient energy to meet this ‘danger’. Eventually, the adrenal glands become exhausted and, as vital energy reserves become overtaxed, fatigue ensues. Unlike true nutritional hypoglycemia, this type of fatigue does not necessarily occur between meals, but may be more related to an incident of intense stress or emotion. If this stress fatigue is coincident with a refined diet (and especially if coffee or other caffeine-containing drinks such as black tea or cola are routinely consumed), the hypoglycemic state may take on a totally unpredictable character. Protein deficiency may be a cause of fatigue in some cases too, while excess proteins may also be a factor. The habit of skipping breakfast or just having a sweet roll and coffee is associated with both low blood sugar and morning fatigue. Another form of toxicity that can cause fatigue results from poor elimination. Slow bowel transit time causes toxic residue in the colon to be reabsorbed, leading to lethargy, depression, coated tongue, fatigue and other signs of ill health. A lack of demanding exercise can cause poor circulation of blood and lymph, resulting in stagnation and ultimately toxicity in various organ groups that can lead to fatigue. Food allergies are also a frequently ignored cause of poor vitality, depression, fatigue and other similar symptoms. This can be caused by any food, and may lead to sudden acute symptoms or a more subtle chronic fatigue.

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“There are many different ways to approach fatigue. The first step is to identify the level of fatigue your body is experiencing. Common signs include waking up tired, feeling sluggish, brain fog and difficulty focusing. If the condition goes untreated, the symptoms may worsen and even become more complex, affecting other functions in the body.”

GANIEF JACOBS Sport & Exercise Scientist and Wellness Warehouse V&A Waterfront Assistant Manager & Lifestyle Consultant

A simple fix for addressing the early signs of fatigue is to supplement. Good Health’s B-Stress Free, Himalaya’s Geriforte and Wellness Siberian Ginseng are a few worth mentioning. B-Stress Free offers a host of B vitamins that can assist the neurological system in communicating better, reducing stress, increasing focus and getting rid of brain fog. The herbs included in the product help nourish and support the adrenal glands for better functioning. Geriforte is a corrective tonic that may assist in reducing oxidative stress and damage to organs, allowing the body to correct itself as well as supporting the nervous system in coping with everyday stressors. Siberian ginseng can enhance mental as well as physical performance, increase hormone production and help the adrenals to produce energising hormones and enzymes. These products, among others, may assist in treating chronic fatigue syndrome (CFS), but changes in lifestyle should also be considered. Dietary changes, exercise and meditation are also important to consider in chronic cases.

Hay Fever Relief Nasal Spray Similasan Hay Fever Relief Nasal Spray is made with a nondrowsy formulation that helps bring temporary relief from hay fever symptoms like a runny, burning or itchy nose, congestion and more. SIMILASAN, trusted by Swiss moms for over 35 years.

Similasan has been voted by the readers of Reader's Digest as the most trusted Swiss healthcare brand for 15 years in a row.

SimilasanSA Similasan products are available at all leading pharmacies, health shops and independent health food and pharmacy stores. If you would like any further information: Email us at: info@coynehealthcare.co.za | Tel: +27 21 421 9144

H E A LT H

“One of my favourite quotes by T. Colin Campbell states that ‘Good nutrition creates health in all areas of our existence.’ Fatigue is often a result of key nutrient deficiencies brought on by increased stress levels and poor dietary habits over a period of time.“

My top tips during times of fatigue are to focus on the nutrients that play an essential role in providing our bodies with energy. These include all the B vitamins, as well as magnesium. These are necessary for converting food into energy, and magnesium plays an important role in reducing anxiety during stressful periods. When you feel tired, increase your intake of foods rich in B vitamins and magnesium, such as wholegrains, legumes and green leafy vegetables. Alternatively, consider taking a B complex vitamin and a magnesium supplement to assist your body in producing the energy it needs to reduce the onset of fatigue and burnout.”

MICHAELA PELSER Dietitian & Wellness Warehouse Menlyn Maine Health Consultant

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IMMUNITY for over

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A MIGHTY CURIOUS COCOA

W H Y C H O O S E N AT U R A L B EAUT Y P RO D U C T S ? *Conventional cosmetic and personal care products are laden with chemicals that can be harmful to your health. *Many people are allergic to the chemicals commonly found in conventionally produced products. *Chemicals, artificial colours and fillers in skincare products can cause redness, irritation and breakouts. *Parabens are used in conventionally produced health and beauty products as a preservative to extend their shelf life. These are synthetic, and mimic the bodyâ&#x20AC;&#x2122;s natural hormones. There is widespread concern that this can alter the functions of the endocrine system. *While some unnatural products may appear to work better in the beginning, over the long term, the harmful chemicals that made your skin feel cleaner or your hair feel smoother may actually cause damage. *Making chemical-heavy health and beauty products has a negative effect on the environment, as the chemicals included in the products (and many more) are released into our air and water in the manufacturing process, and even more go down the drain at home.

A blend of cocoa, turmeric, activated charcoal, sea salt, orange and mint oil with Olganiâ&#x20AC;&#x2122;s signature proprietary blend NutrireB Base, this curious tasting toothpaste is as mighty in flavour as it is in impact on your oral health.

Mighty Cocoa Toothpaste is packed with the power of theobromine - a natural alternative to fluoride thatâ&#x20AC;&#x2122;s found in cocoa and assists in restoring tooth enamel and ultimately eliminating tooth sensitivity. Available at Wellness Warehouse nation wide. www.olgani.co.za

B E AU T Y

KN OW YO UR L ABE L

N ATURAL To be labelled ‘natural’, a product must contain a minimum of 50% plant-based ingredients, and a minimum of 5% of all the ingredients (by weight) must be farmed organically. O RGAN IC ‘Organic’ products need to sport a minimum of 95% plantbased ingredients, and a minimum of 10% of all the ingredients (by weight) must come from organic farming. Products are certified as organic by professional bodies like Ecocert and SOIL. C RUE LTY-F RE E Many commercial skincare products are tested on animals to check for allergic reactions. These practices can cause great discomfort and pain for the animals involved. Beauty Without Cruelty, Leaping Bunny or PETA certification means that a product has not been tested on animals. VE GAN Vegan products do not contain any ingredients derived from animal sources. GL UTE N -F RE E The primary sources of gluten in skincare products are hydrolyzed wheat protein and triticum vulgare (wheat germ) oil or extract. A gluten-free product must be tested and certified by a laboratory. KNOW YOUR INGREDIENTS

S H O P N AT U R A L AND ORGANIC BEAUTY PRODUCTS I N STO R E O R SCAN THE QR CO D E TO B U Y THEM ONLINE

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Natural beauty products should NOT contain: *Parabens *SLS (sodium lauryl sulfate) *Petrochemicals *Phthalates *Aluminum *Formaldehyde *Peroxide *Ammonia *PEG *DEA, TEA & MEA *Urea *Talc *EDTA *Lead

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Le a r n h ow t o co mba t s t re s s in eve r y a re a of l i fe w i t h th is s c ie n ce - ba s e d re s o u rce fro m h e a lt h a nd p e rfo rm a n ce e d u c a to r R i c ha rd S u t t o n. To enter, send an e-mail telling us where you most need to control stress in your life right now. Quote The Stress Code in the subject line.

Pamper your ski n wi t h a ri c h and l uxuri ous bl end of oi l s speci al ly for mul at ed t o deeply hy drat e and rest ore t h e face, nec k and h ands. To enter, send us an e-mail letting us know why you need to get your glow on. Quote BaoCare Radiance in the subject line.

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Ex p l o re the he a l i ng p owe r of wh o l e fo o ds i n t hi s b e a u tifu l co l l e ct i o n of s im p l e re c i p e s t ha t ca n be m a d e in a ny k i t c he n . To enter, send us an e-mail with your favourite healthy homemade meal. Quote The Yoga Kitchen in the subject line.

Wh at ever your ski n t y pe, t reat i t t o t h i s bal anci ng beaut y t oni c f rom t h e exper t s at Ski n C reamer y. To enter, send us an e-mail with your skin type and why youâ&#x20AC;&#x2122;re in need of a pamper. Quote Skin Tonic in the subject line.

P E R S O N A L I S E YO U R N U T R I T I O N Le a r n to ea t a cco rdi n g to yo u r u n i q u e ge ne t i c m a ke u p w i t h t hi s in n ova tive ge n o t y p e - ba s e d re c ip e b o o k . To enter, send us an e-mail with your main motivation for improving your diet. Quote Genes to Plate in the subject line.

STAY F R E S H N AT U R A L LY Be ki nd t o your ski n and t h e env i ronment wi t h an effect i ve nat ural deodorant t h at doesnâ&#x20AC;&#x2122;t bl oc k pores or l eave wh i t e mar ks. To enter, send us an e-mail telling us why you use natural personal care products. Quote Salt of the Earth in the subject line.

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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B E AU T Y

YOU R NATURA L

Facial Care Regime Stock your beauty cabinet with gentle and effective natural facial care products to purify, hydrate, soothe, treat and heal your skin without the harmful ingredients, toxins and chemicals. Here’s what you’ll need for your daily regime…

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[ C L E A N S ER ] When it comes to natural facial cleansers, you want something that gently and effectively removes dirt, makeup and excess oil without stripping the skin of its natural moisture. Thereâ&#x20AC;&#x2122;s a wide range of gel, foam, cream and oil cleansers that bind with impurities, allowing them to be removed from pores and rinsed away while keeping your skin balanced and hydrated. INGREDIENTS TO LOOK FOR: *P U R I F Y I N G tea tree, lemon, eucalyptus, neroli, zinc, rosemary and kaolin *H Y D R A T I N G aloe vera, shea and jojoba *S O O T H I N G chamomile, beta-glucan, rose geranium and sweet almond *B A L A N C I N G pelargonium *B R I G H T E N I N G vitamin C *A N T I O X I D A N T - R I C H rooibos, vitamin E, green tea, white tea and cocoa *H E A L I N G bentonite and marula

we love

FOR NORMAL SKIN: Simply Bee Cleansing Cream / Esse Cream Cleanser / Skin Creamery Sesame Oil Baobab Melon Seed OilMilk Facial Cleanser / Gaia Organics Cleansing Wash / Curaloe Aloe Vera Facial Gel Cleanser FOR SENSITIVE SKIN: Dr. Hauschka Soothing Cleansing Milk / REN Evercalm Gentle Cleansing Gel / Environ Gentle Cream Cleanser FOR DRY SKIN: Back 2 Nature Face Wash FOR OILY/COMBINATION SKIN: Anim Naturals Foaming African Black Soap / Victorian Garden Lemon and Pelargonium Cleansing Milk FOR ACNE-PRONE SKIN: Thursday Plantation Tea Tree Face Wash Foam / SKOON Whitewash Purifying Clay Cleanser FOR AGEING SKIN: Avalon Organics Intense Defense Cleansing Gel

B E AU T Y

[ E XF O L I ATO R ] The skin undergoes a natural cell turnover process, continuously generating new cells that rise to the surface and gradually shed to make way for the next new cells. As we age, the cell turnover process slows down, with older cells taking longer to slough off the surface and resulting in dry, rough or blemish-prone skin. Gently exfoliating your skin helps to remove the old cells and debris and reveal the younger and fresher-looking skin below. It can also improve the penetration of other skincare products like moisturisers and serums.

[ MA SK ] Apply a mask once or twice a week for a deeply cleansing, purifying, hydrating, softening and balancing home spa experience. INGREDIENTS TO LOOK FOR: *P U R I F Y I N G honey, beeswax, propolis, neroli, bromelain and white clay *H Y D R A T I N G avocado and carrot seed *S O O T H I N G lavender, chamomile, geranium and kaolin *A N T I - A G E I N G white willow extract and fennel *A N T I O X I D A N T - R I C H green tea

INGREDIENTS TO LOOK FOR: *E X F O L I A T I N G apricot granules, walnut shell powder, grape seed powder and cocoa powder *P U R I F Y I N G honey, propolis and beetroot *H Y D R A T I N G rose, sesame, coconut, jojoba, grape seed, avocado and wheat germ *S O O T H I N G rose geranium

we love

FOR NORMAL SKIN: Esse Cocoa Exfoliator / Derca Vitamin C Skin Polish / Curaloe Aloe Vera Facial Exfoliator / The Victorian Garden Apricot & Walnut Exfoliating Facial Polish FOR SENSITIVE SKIN: Esse Microderm Exfoliator / Bee Natural Gentle Face Scrub with Honey & Rose Absolute / Gaia Organics Exfoliating Scrub FOR DRY SKIN: Himalaya Herbals Gentle Exfoliating Apricot Scrub

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*H E A L I N G marula and bentonite

we love

FOR NORMAL SKIN: SKOON Papaya & Pineapple Sherbet Enzyme Exfoliating Mask / Environ Balancing Masque / Pradiance Exfoliating Clay Mask FOR SENSITIVE SKIN: Suki Suki Naturals AÂ?ai Gentle Exfoliating Mask / The Victorian Garden Lavender & Honey Hydrating Cream Face Masque FOR DRY SKIN: Argan Green Hydrating & Detoxifying Clay Face Mask FOR OILY/ COMBINATION SKIN: Himalaya Herbals Clarifying Mud Mask FOR AGEING SKIN: Dr. Hauschka Clarifying Clay Mask / Bee Natural 100% Natural Living Clay Anti-Wrinkle Face Mask

B E AU T Y

[ TO N ER ] Using a toner after cleansing and exfoliating can be a great way of further purifying as well as balancing and hydrating the skin while tightening and perfecting pores. Spritz a bit of your favourite natural toner over your face and gently dab off the excess with a cotton pad. INGREDIENTS TO LOOK FOR: *P U R I F Y I N G witch hazel, tea tree, orange and apple cider vinegar *S O O T H I N G aloe vera, chamomile and lavender

[ S ERU M ] Facial serums are becoming a staple in recommended daily skincare regimes. A serum is a lightweight moisturiser that penetrates deeper than your traditional moisturiser to deliver active ingredients into the skin. By leaving out many of the heavier ingredients found in traditional moisturisers, facial serums contain a much higher proportional concentration of active ingredients. Using a good serum regularly can assist in giving your skin a firmer, smoother texture, making your pores appear smaller and increasing your daily moisture levels.

*B A L A N C I N G rose water *A N T I - A G E I N G CoQ10, rosehip and hyaluronic acid

INGREDIENTS TO LOOK FOR:

*A N T I O X I D A N T - R I C H green tea

*P U R I F Y I N G lemon, pineapple, rosemary and neroli

*H E A L I N G thyme

we love

FOR NORMAL SKIN: Skin Creamery Skin Tonic / Environ Revitalising Toner / Curaloe Aloe Vera Facial Toner / Anim Naturals Witch Hazel Toner FOR SENSITIVE SKIN: Esse Sensitive Toner FOR DRY SKIN: The Victorian Garden Rose and Chamomile Toning Freshener

*H Y D R A T I N G jojoba, baobab and Kalahari melon *S O O T H I N G maca, elderberry, seaweed, borage, chamomile and geranium *B A L A N C I N G bitter orange *B R I G H T E N I N G vitamin C *A N T I - A G E I N G lingonberry, rice bran, ginseng, rosehip, fennel and pomegranate *H E A L I N G vitamin B5 and devilâ&#x20AC;&#x2122;s claw

we love

FOR NORMAL SKIN: Ren Radiance Perfection Serum / Pradiance Illuminating Night Serum

FOR OILY/COMBINATION SKIN: Dr. Hauschka Clarifying Toner / Back 2 Nature Witch Hazel & Rose Water Toner / Pradiance Balancing Facial Toner

FOR DRY SKIN: SKOON Skin Sips Moisture Now Serum / The Victorian Garden Day Moisturising Serum

FOR ACNE-PRONE SKIN: Bee Natural 100% Natural Balancing Face Toner / Gaia Organics AlphaHydroxy Organic Fruit Acid Toner

FOR AGEING SKIN: Suki Suki Naturals Rosehip Brightening Facial Oil / BaoCare Radiance / Esse Ageless Serum / Bee Natural Face Serum Liquid Gold

FOR AGEING SKIN: Avalon Organics Wrinkle Therapy Perfecting Toner

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[ E Y E C R EA M ] Eye creams are formulated specifically for the delicate skin around the eyes, so they tend to be thicker than traditional moiosturisers. They contain more oil than a regular facial cream, and can have a lot of active ingredients aimed at the problems we see around the eyes. The skin around the eyes is more fragile, more prone to dryness, and quicker to show age and fatigue. Squinting and constant movement of the eyes also hasten the appearance of lines and wrinkles, and fluids collect under the eyes and cause puffiness and dark circles. Using an eye cream can help address some of these issues. INGREDIENTS TO LOOK FOR: *H Y D R A T I N G avocado and grapeseed *S O O T H I N G lavender and rose geranium *B A L A N C I N G bitter orange *B R I G H T E N I N G vitamin C *A N T I O X I D A N T - R I C H green tea *A N T I - A G E I N G proteasyl, argan and hibiscus

we love

Environ Firming Eye Gel / Avalon Organics Intense Defense Eye Cream / Beaucience Eye Resque Gel / Argan Green Intense Hydrating Eye Cream

A nourishing oil for everything Sk in. Hair. Nai ls. Argan Green brings you this natural treasure in a range of luxurious body care products for head-to-toe pampering.

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B E AU T Y

[ M O I ST U RI S E R ]

[ S U N PROTECTI O N ]

Dermatologists recommend using a facial moisturiser as part of your daily skincare routine. Cleansing the face removes dead skin cells, dirt and bacteria, but it can also strip the skin of necessary hydration. Water in the skin keeps it plump and smooth, whereas dry skin loses elasticity, making it more prone to wrinkles. Facial moisturisers lock in this water by either blocking it from escaping from the outermost layer of skin (occlusive moisturisers) or drawing water from the inner dermis toward the top of the skin (humectant moisturisers).

Sunscreen protects your skin from the sunâ&#x20AC;&#x2122;s harmful ultraviolet rays. UVA rays are most commonly associated with skin ageing, causing fine lines, wrinkles and age spots that make skin look prematurely older. UVB rays are the ones most commonly associated with sunburns. Both UVA and UVB rays are carcinogenic (cancercausing), which is why you should invest in a sunscreen that offers broad-spectrum protection against both types.

INGREDIENTS TO LOOK FOR:

*P U R I F Y I N G beeswax

*P R O T E C T I N G zinc oxide

*H Y D R A T I N G baobab, aloe vera, shea, cocoa, macadamia, avocado, grape seed, olive, ceramide 3, almond and coconut

*H Y D R A T I N G coconut, shea, sweet almond, jojoba and olive

*S O O T H I N G plantain and rose geranium

*S O O T H I N G lavender and calendula

*A N T I - A G E I N G argan, kigelia, pomegranate, butterfly bush, yangu, hyaluronic acid and pomegranate *A N T I O X I D A N T - R I C H vitamin E, rooibos and honeybush *H E A L I N G artemisia, yarrow, marula and patchouli *P R O T E C T I N G manketti

we love

FOR NORMAL SKIN: Dr. Hauschka Revitalising Day Cream / Back 2 Nature Face Food Day Cream / Curaloe Aloe Vera Hydrating Night Cream

*A N T I - A G E I N G pomegranate and rosehip

we love

Sunumbra Classic Natural Sunscreen / Pradiance SPF 30 Sun Stick / Simply Bee Beeswax Sunscreen with Fynbos Propolis / Badger Damascus Rose Broad Spectrum SPF 25 Zinc Oxide Face Sunscreen / Ultra Bee Natural Outdoor Active Sunscreen / Oh-Lief Natural Sunscreen Green Rooibos

FOR DRY SKIN: SKOON The One Minipot Super Moisturiser / Esse Ultra Moisturiser / Dr. Organic Moroccan Argan Oil Day Cream FOR OILY/COMBINATION SKIN: Dr. Hauschka Melissa Day Cream / Pradiance Day Cream / Beaucience Day & Night Cream FOR ACNE-PRONE SKIN: Derca Acne AHA BHA Moisturiser / Thursday Plantation Tea Tree Face Cream FOR AGEING SKIN: Ren Sirtuin Phytohormone Replenishing Cream / Curaloe Aloe Vera Anti-Ageing Day Cream

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T I P : If youâ&#x20AC;&#x2122;ve been exposed to too much sun, apply some organic aloe ferox gel to soothe the damaged skin and accelerate the healing process.

Beauty is but a lease from nature. Edward Counsel

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FITNESS

JOIN THE CLEAN FITNESS REVOLUTION Conventional sports supplements can contain artificial ingredients and unhealthy fillers, without any scientifically backed actives. Switch to cleaner supplementation with natural strength and endurance boosters.

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You may be surprised to discover that many protein powders actually contain gluten, lactose, sugar, thickeners, fillers and bad fats that can lead to inflammation, weight gain, increased risk of disease and more. Build your body with a natural, organic or plant-powered protein powder and enjoy the same results without the nasty ingredients!

Collagen is the most abundant protein in our bodies, and responsible for everything from skin and hair to joint, gut, metabolic and liver health. As we age, our body’s natural production of collagen slows down. Luckily, there are clean, quality collagen powder and capsule supplements that can help keep your stores replenished.

So you’ve heard of coconut oil. Now it’s time to step it up with MCT oil - the new fat-burning, metabolism-boosting miracle oil made from the healthy fats in coconut or palm kernel oil. Add it to your smoothies or salads for a major energy and endurance boost.

Ever heard of bone broth? It’s actually an ancient nutritional elixir, and not as scary as it sounds! It’s an excellent source of protein, minerals and cell-building collagen. Try a pre-made speciality broth (no cauldron required!) for gut, joint, skin, ageing and overall health. A S K A N I N -STO R E H E A LT H C O N S U LTA N T FOR THE RIGHT CLEAN FITNESS SUPPLEMENT FOR YOU, OR SC AN T H E Q R CO D E TO S H O P OUR RANGE ONLINE

FITNESS

30-Minute Full-Body HOME WORKOUT

MODEL : Uleen Lategan WARDROBE, STYLING & PHOTOGRAPHY: Zando www.zando.co.za PHOTOGRAPHER : Nick Van der Touw

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Strapped for time or cash, or just feel like getting home after a long day at the office? You can do a great total-body workout in just half an hour in the comfort of your living room – no equipment required! When starting out, do each of the exercises for 40 seconds. After you’ve built up some strength, increase this to 50 seconds. Rest for 10 seconds between each exercise. Remember to start with a five-minute warm-up of your choice, and end the sequence with five minutes of gentle stretching.

1. LUN GE K IC KS *Stand with your feet shoulder width apart. *Step back into a deep lunge, and hold for a few seconds. *Kick the leg you stepped back out ahead of you. *Return to the lunge for the next rep. *Swap legs halfway through.

2 . J UMP IN G JAC K S *Stand with your feet shoulder width apart and your arms resting alongside your body. *Jump your feet and arms out away from your body. *Jump back to the starting position for the next rep.

4 . GL UTE KIC KB AC KS *Start on your hands and knees, with your hips over your knees and your wrists below your shoulders. *Extend your right leg out behind you, with your toes on the floor. *Lift the extended leg and squeeze the glute. *Return to the starting position and repeat on the other side.

5 . J UMP IN G SUMO S Q UATS *Stand with your feet shoulder width apart. *Squat down, engage your core and jump up. *Return to the squat position as you land.

3 0 -SE CO N D R E ST

3 . S Q UAT & A B S *Interlace your fingers behind your head, with your elbows spread out wide. *Squat down as if you are sitting in a chair, keeping your weight over your heels. *Raise your right leg to your left elbow. *Return to your squat and raise your left leg to your right elbow to repeat on the other side.

FITNESS

6. MO UN TA IN C L I M B E R *Start in a plank position. *Pull your right knee up and in toward your midsection. *Return your right foot to plank position and repeat on the left.

7. CO M MA N D O *Start in a plank position on your forearms. *Push up on your left side so your arm is straight. *Follow with your right arm so that youâ&#x20AC;&#x2122;re on both hands. Keep your back straight. *Come down onto your left and then right forearm, returning to plank for the next rep.

8. P US H - UP & IN CH WOR M *Start in a standing position. *Place your hands on the ground, keeping your legs as straight as possible. *Walk your hands out into a high plank position. *When you reach high plank, do a push-up. *Walk your hands back to your feet, stand up straight and repeat.

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9 . X J UMP S *Stand with your feet slightly wider than shoulder width apart. *Bend your knees until your quads are parallel to the floor. *Touch your left foot with your right hand, and then propel your body up into the air. *Land back into a squat and repeat on the other side.

1 0 . SIDE P L AN K *Start in plank position. *Turn onto your right side, with your right elbow directly below your shoulder. *Lift your right arm into the air. *Return to plank position, and repeat on the opposite side.

3 0 -SE CO N D R E ST

[REPEAT ENTIRE SEQUENCE]

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MAKE YOUR HOME A N E C O H AV E N

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Follow our simple tips to create an eco-friendly home and save money and the environment…

SEPARATE YOUR RUBBISH Just about everything picked up by your municipality goes to a landfill, where it will still be taking up space and leaching chemicals into the environment for generations to come. Minimise your contribution by separating your rubbish into recyclable and non-recyclable waste, and setting aside 20 minutes of your week to take the recyclables to your local recycling centre. SET YOUR WASHING MACHINE TO 30° Modern washing powders are such that you can get away with washing clothes at much lower temperatures than were needed in the past. A whole movement has sprung up in Europe to encourage people to set their machines to wash at 30°. This simple change can save around 30% of the energy used to wash your clothes. DRIP-DRY YOUR CLOTHES Your tumble dryer is probably one of the most power-hungry appliances in your home. One of the simplest ways to use solar power is to just use the sunlight directly! BUY NON-BLEACHED KITCHEN TOWELS Paper towel is super convenient, but a lot of trees, energy and chemicals go into its manufacture. Switch to the non-bleached, recycled paper that you can find in most supermarkets these days. LEAVE SPACE BETWEEN ITEMS IN YOUR FRIDGE The more spread out the contents of your fridge, the more efficiently they’re cooled, which saves power. CLEAN AND DEFROST YOUR FREEZER REGULARLY By allowing ice to build up around the edges of your freezer, you are decreasing the efficiency of the cooling unit and forcing it to work much harder to keep everything cool. ONLY RUN A FULL DISHWASHER Your dishwasher can actually be an energy- and water-saving device, but only if you run it when it’s full. Also limit the amount of rinsing you do before packing the dishwasher. GROW A KITCHEN GARDEN Soak a few seeds or small beans in water overnight and transfer them into a sealed jar or plastic container. Within days you’ll have a tray of bean sprouts ready for use in salads. USE NATURAL CLEANING PRODUCTS Ditch the harmful ingredients in conventional household cleaning products for natural, eco-friendly alternatives. They’re just as effective, safer for your family and better for the planet.

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PLACE A BRICK IN YOUR CISTERN TO SAVE WATER Pop a brick into the cistern of your toilet. It takes up space, allowing you to save that amount of water every time you flush. Simple! GET A DUAL-FLUSH TOILET A single toilet flush uses about seven litres of water. Dual-flush toilets can save up to three litres a flush. USE ORGANIC TOILETRIES Clean out the chemicals in your personal care cabinet and stock your bathroom with natural, eco-friendly alternatives. USE BIODEGRADABLE NAPPIES We love Mother Nature Products’ Bambo Nature nappies. They’re good for your baby’s bum and the environment! 76 \\ W W W. W E L L N E S S WA R E H O U S E . CO M

‘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.

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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.

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COMPANION PLANT Companion planting is the principle of planting different type of plants in close proximity to each other to reap the cross-benefits between species. Planting a range of species together should increase your total harvest and help ward off pests. GET AN EARTHWORM FARM Earthworms make magic with soil! They break waste down into compost, free up nutrients for your plants and even inhibit certain plant diseases. These days, they come in ready-to-use ‘farms’ perfect for turning your kitchen waste into usable compost. STOP USING PESTICIDES IN YOUR GARDEN Your garden is an ecosystem, and the less you mess with it, the better it will flourish. Make sure you’ve got a good mix of plant types and plenty of bird-friendly corners, and your garden will take care of the ‘pests’ itself. START A COMPOST HEAP Set aside a small corner of your garden to serve as a compost heap, or invest in a portable composter you can place on your patio or outside the back door. You’ll save on fertilisers and help the environment by keeping your kitchen and garden waste where it should be – in the soil. INSTALL DRIP IRRIGATION INSTEAD OF SPRAYS Install a simple drip irrigation system that will dribble a little water directly onto the soil around your plants, saving huge amounts of water. USE ORGANIC FERTILISER By keeping your fertiliser organic, you decrease the chance of creating an imbalance in the soil and more closely replicate a natural nutrient cycle in your garden. COLLECT GREY WATER Grey water is the wastewater that flows out of your house and is still easily reusable. It mainly comes from your sink and bath. Capture your grey water in a tank, treat it with a basic aerator, add a teaspoon of bacteria each week, and you’ll have access to about 500 litres of water a day that would otherwise have gone down the drain. INSTALL A WATER BUTT Your roof provides a huge area from which to harvest rain. Reshape your guttering to have it all flow down into one collection point.

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LEARN ABOUT YOUR ELECTRICITY USAGE Know what is (and isnâ&#x20AC;&#x2122;t) making big demands on your electricity supply. The general rule is to use the smallest appliance available for any job (for example, your kettle rather than the stove for heating water) and keep a careful eye on power-hungry appliances that have to run for a long time (especially heaters and air conditioners). INSTALL SOLAR PANELS FOR YOUR WATER HEATING About 40% of your electricity bill is eaten up by your geyser. Equip your home with a solar heating system to save money and the planet. INSULATE YOUR HOT WATER PIPES While your geyser itself is probably well insulated, it may be worth looking at the pipes that lead from it to your taps, particularly if the water has a long way to travel. Heat lost along the journey leads to water wasted as you leave the tap running to warm up. USE CFL LIGHT BULBS Replace incandescent light bulbs with compact fluorescents, and make sure you dispose of them properly. Most shopping centres have CFL recycling/disposal boxes, often outside the larger supermarkets.

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63 DAYS TO OPTIM UM HE ALT H Sally-Ann Creed | Human & Rousseau Do you feel overworked and exhausted? Are you struggling to lose weight, or on medication you’d prefer to discontinue? Creed is passionate about helping people who have lost their joie de vivre to form new, healthy habits that lead to a transformation in their wellbeing and lives at large. The one positive lifestyle change that’s fundamental to the rest? Eating ‘real’ food that’s locally grown, sustainably sourced, humanely reared and filled with as much nutrition and goodness as possible. 63 Days to Optimum Health draws on this to offer a 10-week transformation to greater control over your thoughts, decisions, food and lifestyle.

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T H E ST R ESS CO DE Richard Sutton | Pan Macmillan Penned by a health and performance educator and consultant, The Stress Code offers a clear and accessible scientific model for stress resilience in all aspects of life, from business and sport to relationships and health. Designed to provide solutions at every point, it covers the different types of stress, the biological and behavioural processes involved, and – most importantly – how to buffer the effects of stress and rebuild and repair the brain and body in the face of adversity.

T EN TO Z EN Owen O’Kane | Pan Macmillan

If you think you don’t have enough time to consciously clear your mind, this little book will have you thinking again. Drawing on mindfulness, cognitive behavioural therapy, psychotherapy and more, O’kane offers a simple way to access a calm state of mind in just 10 minutes a day.

BREAT H E Dr. Ela Manga | MFBooks Joburg Stress and burnout have reached epidemic proportions, taking an unprecedented toll on our body-mind system. Drawing on an exciting new approach to healthcare called energy management, Dr. Manga explains what supports and drains our energy, and how to harness the stress response so that it works for - rather than against - us. Learn how to create an energised life through nutrition, breathwork, mindfulness and more.

VE GE TARIAN SHEET PAN CO OK IN G Liz Franklin | Struik Lifestyle Award-winning food writer, food stylist and chef Liz Franklin proves that delicious and nutritious plant-based eating can be as easy as loading up a pan with veggies, pulses, grains and other goodies, throwing them in the oven and leaving them to look after themselves. Discover 101 vegan and vegetarian recipes that can be ovencooked on a single sheet pan… from hearty breakfasts and brunches to Mediterranean, African and Asian lunches, dinners and drool-worthy sweet treats.

TH E OR C HID AND THE DANDELIO N Dr. Tom Boyce | Pan Macmillan Emerging from 25 years of research, The Orchid and the Dandelion offers both a scientific and a personal exploration of why children differ in their sensitivities to environmental conditions, and how to nurture all types of children into the best possible versions of themselves. From parents and caretakers to teachers and psychologists, anyone caring for or interested in children is bound to benefit from the profound exploration of the pre- and perinatal factors that affect an infant’s and child’s development.

T H E B IK IN I B O DY MOT IVAT IO N & H AB IT S G U IDE Kayla Itsines | Pan Macmillan Personal trainer and founder of the popular Bikini Body Guide movement, Kayla Itsines is on a mission to help as many women as possible achieve their ideal body, confidence and happiness. The sequel to The Bikini Body 28-Day Healthy Eating & Lifestyle Guide, the Motivation & Habits Guide explores the struggles that many of us face in reaching our goals, sharing her secrets to making motivation and healthy habits stick. Filled with education, advice, recipes, meal plans and workouts, it’s a great companion for those wanting to establish and maintain a long-term plan for better health.

H EALT H Y MEDIC INE Dr. Bernard Brom | Kima Global Publishers What exactly is natural medicine? How do you know if you’re buying quality vitamins? Which ‘alternative’ therapies are truly helpful? Discover the answers to these and many more pertinent health questions in Dr. Brom’s expert exploration of a ‘new medicine’ that focuses on addressing underlying dysfunction rather than simply treating disease.

ST R ESS LESS, ACCO MP LISH MO R E Emily Fletcher | Pan Macmillan If you’d love to experience the stress relief, mental clarity and improved productivity promised by meditation but don’t think you could find the time or discipline to cultivate a daily practice, this may just be the book for you. A leading expert in meditation for high performance, Fletcher offers an ancient technique that’s particularly well suited to our busy lives today. All you need is somewhere to sit, a little training and a few minutes to yourself.

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