Boost Your Energy by Wellness Warehouse

Alkaline Powder Balance your pH with natural mineral complex

100% natural calcium 100% natural magnesium Aquamin derived from red algae Free from gluten Free from sugar Free from lactose

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PUBLISHER'S LETTER

Dear Wellness Readers

don’t think there’s anyone out there that wouldn’t value a little more energy. Just a touch more of ‘get up and go’ please. This desire for more energy/better performance can be witnessed by the massive growth in the energy drinks industry. I wonder whether we are generally more tired, or do we just feel more pressure to perform?

People often search for that special elixir that will lift the fog and make them feel sharper. Unfortunately, the bad news is that there are no quick fixes. When attempted, the newfound energy is often only momentary…just think of Newton’s law of gravity… well the simple version that is….”what goes up must come down”. The good news is that you can easily achieve a permanent and sustained increase in energy by bringing balance into your life. Focus on embracing these 7 lifestyle choices and you’ll be sure to get that spring back in your step: 1 – get at least 7 hours sleep a night 2- exercise daily (even if its only 20 minutes. It’s best first thing in the morning.) 3- establish a regular sleep/wake cycle (go to bed and wake up at roughly the same time every day) 4 – laugh more and make time for fun 5 – practice mindfulness and deep relaxation 6 – love what you do 7 – eat living, wholefoods. Wishing you a month filled with abundant energy.

magazine helping you live life well EDITORIAL PUBLISHER: Dr. Sean Gomes EDITOR: Robyn Wilkinson robyn@wellnesswarehouse.com EDITORIAL CONTRIBUTOR: Cheryl Stevens cheryl@wellnesswarehouse.com DESIGN: Inge Smit inge@wellnesswarehouse.com DIETITIAN: Hayley Cimring

ADVERTISING ADVERTISING & DIRECTORY ENQUIRIES: Sue Dall, cell: 084 707 4477 wellmag@wellnesswarehouse.com PRINTED BY: Paarl Media Paarl

Yours in Wellness

Dr Sean Gomes, co-founder

STORE LOCATIONS Wellness Warehouse Kloof & Wellness Caf Kloof Lifestyles on Kloof, 50 Kloof Street, Cape Town. 021 487 5420, 021 487 5440

EDITOR’S LETTER

BOOST YOUR ENERGY

ometimes you need to slow down to speed up. In slowing down we see ways to de-clutter – this doesn’t only mean throwing out your junk, it means de-cluttering your thoughts, your diet, your work-out and your attitude. With more space you’ll find more time to implement innovations that work.

We’ve got access to countless good ideas, suggestions, hacks and apps. There’s every reason to get onto a selfempowering programme that frees up your energy and opens up a life of possibilities and potential. This issue takes a tour of good carbs and good fats, teaches you how to make the best Banting bread, and provides enough healthy treats to cure any sweet tooth. We examine amino acids, the challenges of gout, living with diabetes, amazing energy supplements like ginseng and why James Duigan ended up as trainer to celebrity stars. If you want to get fit in a short period of time we give you a power 10 minute work-out and if you’re vegan, look at our list of healthy vegan fats. All in all, this issue is an invaluable one for everyone to read. In wellness

Robyn

Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200 Wellness Warehouse Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 7007 Wellness Warehouse Palmyra Palmyra Junction, Claremont, Cape Town. 021 671 2363 Wellness Warehouse Wembley Square Wembley Square, Gardens, Cape Town. 021 461 3775 Wellness Warehouse Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Warehouse Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106 Wellness Warehouse Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 465 8787 Wellness Warehouse Paddocks The Paddocks, Corner of Race Course & Grand Boulevard, Milnerton, Cape Town. 021 551 6335 Wellness Warehouse Glengarry Cnr. De Bron & Fairtrees Road, Vredekloof, Cape Town. 021 981 2099 Wellness Warehouse Helderberg Shop 16, Helderberg Shopping Centre, Centenary Drive, Somerset West. 021 851 1949 Wellness Warehouse Waterfront & Wellness Caf V&A Shop 6105, Ground Floor, V&A Waterfront, Breakwater Boulevard, Cape Town. 021 418 0175 Wellness Warehouse Flamingo Square Flamingo Square, Cnr Blaauwberg Road and Study Street, Table View, Cape Town. 021 556 8008 Wellness Warehouse Welgemoed Shop 5, Forum Shopping Centre, Welgemoed, Cape Town. 021 913 3000 Wellness Warehouse Village View Shop 18b, Village View Shopping Centre, Bedfordview. 011 450 0000 Wellness Warehouse Morningside Shop L17, Inside the Morningside Pharmacy, Morningside Shopping Centre, Sandton. 011 784 1444 Wellness Warehouse Online Shop 261 Bree Street, Cape Town. 021 003 3552 For more information on trading hours visit wellnesswarehouse.com

We are delighted to announce that the Wellness magazine is now on sale at Starke Ayres at both the Rosebank and West coast branches in Cape Town

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com

WELLNESS magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith and do not research advertising claims. Kindly consult a professional should you have any doubt as to the efficacy of any claims made.

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APRIL 2016 EAT 16

BEST BANTING BREAD - Texture and crunch. Some Banting breads are just better than others. Our Banting Blondes give you their best offering in the form of a loaf to love.

OVERCOME SUGAR CRAVINGS - If you think you have to battle with sugar cravings, here’s where you’re wrong. Follow these tips and manage your menu with sustained energy release.

AMAZING ALMONDS - On the list of the world’s healthiest foods, almonds can be used in sweet and savoury dishes, whipped up into milk, ground into flour and soaked to activate the goodness.

GOOD CARBS, GOOD FATS - Whether you are biased towards carbs or you love a high fat menu, it’s all about eating the best versions. Good carbs and good fats. We look at the best of both and give you options for snacking strategically for the most efficient use of energy.

EASTER TREAT - Make up this healthy raw chocolate brownie with a velvety mousse-like icing to drool over and you’ll be a raw cacao convert in no time.

HEALTH 34

GOUT & PREVENTION - If you are a candidate for gout, start now with preventative measures. Follow a gout-friendly diet, look out for the triggers and do what it takes to keep this debilitating condition away. THE ALPHA OF AMINO’S - We look at twenty amino acids and find out why they’re so important. Do we need more of them, where do we get them and whether it’s possible to overdo it. LIVING WITH DIABETES - Being in control of your diabetes requires an immense amount of discipline - especially if you have a sweet tooth. Daniel Mpilo Richards speaks to Nicholas Caracandas, owner of City Bowl Fitness, about how he manages to master his diabetes through diet and exercise.

NURTURE 44

SOAK IT UP – Bathing is a cure-all for almost anything. It soaks away a bad mood, relaxes a crazy day, inspires dreamy ideas, and renews a jaded disposition. Here’s how to give your bath extra purpose by adding a bit of therapy. CHEMICAL FREE – Watch out for chemicals in your beauty products. Hair dye’s are potentially filled with them.

INSIGHT

FAMILY TIME 50

GROW YOUR OWN – Droughts can cause significant increases to the price of vegetables. We unpack water-wise tips on how to grow your own vegetables and still be kind to the environment.

CELEBRITY TRAINER JAMES DUIGAN – Having trained a long list of celebrities including Elle Macpherson, Hugh Grant, Lara Stone and Rosie Huntington-Whitely, there must be something about James Duigan. We speak to the author about his cookbooks and high profile personal training.

8 10

MOVE 54

FITTER FASTER – If you’re short on time and want to maximize your training session, read on for a highly effective 10 minute training routine.

HAPPY HOLIDAYS – Turn your holiday activities into wellness incentives and bring some fun filled goodness to the family. Here are 4 suggestions to keep kids engaged and give them an interest in wellbeing practices. 5 VEGAN FATS – Whether it’s Chia, Flax, Macadamia, Hemp seeds, Avo or Cacao the fact is you can get an amazing amount of good fats even if you are a vegan.

REGULARS

Events - Out & about in April Editor’s Choice - looks at favourite products for April

Meet our supplier - we love the story

Read Well - read about Banting, the bush,

Journey – head off to Stellenbosch and stay

Classified - lets you know what’s happening

behind Apu Superfood

Cape Town walks and food for baba’s

in a Manor House

in your wellness community with workshops, retreats, therapies and more.

We asked our cover model and star rugby player Lihleli Xoli how he lives life well.

ON THE COVER

Self-improvement and constant discipline is what I believe in. Be honest and be true to yourself. Training is very much tied into nutrition; you need to make sure you get the right nutrients to boost your energy levels. Balance and moderation with an occasional cheat day does it for me. MODEL: Lihleli Xoli

PHOTOGRAPHER: Anton Robert STYLIST: Rouxmia Bougas

www.wellnesswarehouse.com

APRIL

OUT & ABOUT

WE’RE ALL ABOUT GETTING ABUNDANT ENERGY THIS MONTH! IT’S THE TIME TO DETOX, MEDITATE AND FOCUS WHOLLY ON YOUR HEALTH TO FIND THE BALANCE YOU NEED AND MAKE THIS YEAR WORK FOR YOU. HERE ARE A FEW EVENTS AND RETREATS TO INSPIRE YOU.

FEEL GOOD FACTOR COMING UP IN MAY 2016 World renowned nutritionist and psychologist Patrick Holford is hosting 2 hour seminars in Cape Town, Port Elizabeth, Durban and Johannesburg during May 2016. Book your seat to find the motivation for taking control of your health, losing weight without going hungry, improving your mood and breaking free from anxiety and poor sleep. Visit www.holforddirect.co.za to find the info you need and make your booking.

YOGA DETOX WEEKEND RETREAT 17 to 19 April Be the master of your own health at a Yoga Detox weekend in the beautiful Melody Hill Retreat in Magaliesburg, Gauteng; near the ‘Cradle of Humankind’. You can look forward to a one day liquid fast on Saturday, mud-pack therapy, two sessions of gentle yoga exercises and two collective meditation sessions. There will also be a food preparation class on how to make simple, healthy, delicious plant-based meals and two interactive workshops on how to ‘Be the Master of Your Own Health’. Call 021 003 3552 for more information and to book your spot.

GET FIT FOR FREE 9 Feb to 30 April The best way to inject some energy into your life is to get moving! The V&A Waterfront has teamed up with Virgin Active, Adventure Boot Camp and Kranking Fitness Studio to make fitness fun (and free) with this super series of classes. The classes cover

a range of disciplines, from yoga and Pilates, to spinning, Zumba and more; all with the exquisite city views around you. Everyone’s welcome, no matter your fitness level. Classes take place at the Croquet Lawn or Pierhead, and you’ll need to register online to attend via www.active. waterfront.co.za.

ECO-FRIENDLY ENERGY ONGOING Spend some of that abundant energy on giving back to Cape Town’s oldest township, Langa. Grassroots tour operator Camissa Travel & Marketing’s eco-friendly train adventure is a one-of-a-kind outing combining cultural and historical insight with dashes of volunteer work and green tourism. The adventure includes stops to meat markets, curio bazaars, liquor stores, hair salons and spaza shops. From here, you’ll walk to the Sinebhongo Community Garden to get your hands dirty and lend a helping hand. The adventure starts around 9am and ends at around

UBER

CAMISSA TRAVEL 1pm. Camissa will pick you up and drop you off at a destination of your choice. To book your spot, or for more information, contact Camissa on 021 510 2646 or 078 657 7788.

FORGET ME NOT 9 & 16 April Do you have a loved-one living with dementia? Alzheimer’s SA and the Livewell Group will be hosting a dementia conference in Somerset West on 9 April and in Bryanston on 16 April. Discussions will be held on topics such as how to successfully communicate amidst the frustration of repeated questions, curatorship, choosing the ideal care facility and all the information you need to prepare you for the challenges. Book your seat for R150 at events@ livewell.care or 021 851 6886 (ext. 2). Visit www.livewell.care for more information.

IF YOU HAVE AN EVENT YOU WANT TO SHARE WITH OUR READERS EMAIL robyn@wellnesswarehouse.com

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EDITORS CHOICE Imagine what

self-growth might look like...

TRY PLANTING LOVING SEEDS INSIDE YOU, ALL AROUND YOU AND IN EVERY SITUATION AND ENCOUNTER

CACAO COOKIE

MORE ENERGY THAN EVER

Call me an addict but I am so in love with the Earthshine Raw Cacao Cookie snacks. They look similar to the original Florentine’s and come in a flat round shape that tastes wonderful. This one has Macadamia & Date with raw cacao and activated seeds and nuts. You would never guess but it also has a sneaky dose of spirulina. They are wheat free and comprise a true easy living raw food treat. Thanks to Earthshine you can get your sweet tooth fix and superfood health all in one dose. Yum. Earthshine Macadamia & Date Cacao Cookie R39

These days one of the most challenging issues seems to be getting the right nutrition, getting enough nutrition and getting it in an absorbable and easily digestible form. Searching for organic veggies, driving across town for ‘clean’ food, food preparation and everything that goes with it is quite taxing. Sometimes it’s reassuring to have a product that supplies a super source of everything you need. Something that boosts your energy, vitalizes your cells and guards you against disease conditions. Superfood Protein is a nutritional shake with an organic blend of plant-based proteins, greens, fibre, healthy fats, vitamins, minerals and digestive enzymes. Its protein is all organic and plantbased from organic pea protein, whole grain brown rice, hemp, sacha inchi and cranberry. It has organic greens from broccoli, kale, spinach, chlorella and spirulina. Between all these superfoods it has an abundance of healthy fats, fibre, vitamins, minerals and digestive enzymes. Groundbased Superfood Protein 1kg R1269

PATCH ON SOME B12 Even when eating a healthy diet or a vegetarian diet, many people still lack Vitamin B12. Symptoms of deficiency can include low energy, dizziness, mood changes, memory loss and poor concentration. Rather than getting a shot to boost your system you can use a patch that gives you your Vitamin B in transdermal form. Patches deliver a much higher dosage than tablets do, and aren’t subject to stomach acid that can destroy some of the nutrients. Vitamins are absorbed more effectively directly through the skin. My favourite reason to use the patch is so you don’t have to swallow loads of pills. Try it out and see what a difference it can make to your energy levels. Neogenesis Vitamin B12 Energy Patch 8’s R139.99

MENTAL MUSCLE PAPAYA PEPPER I’ve always known that papaya is incredibly good for tummies, but I didn’t realise the seeds are known as nature’s most effective parasite cleanser. Eating them straight out the papaya can be a bit much though as they’re fairly strong. Now we can grind them onto our salads, veggies or put them in smoothies thanks to Papaya Pepper. They taste somewhere between pepper and mustard seed and give a good zing. By the way, it’s not something you want to think about but most people have parasites and will benefit from a dose of parasite cleansing. Orchards Papaya Pepper R56.99

It helps to be brainy and especially helps to remember things like where you left your keys. If you find yourself a little scatty in that department then maybe you need a little help. Mentat is a supplement with natural ingredients that enhance memory, improve concentration and learning capacity. It has a calming effect that helps with insomnia as well as helping with the treatment of epilepsy and enuresis. It’s a great idea to research Mentat as it has multiple benefits from learning disorders and attention deficit to senile dementia. Himalaya Mentat 100ml Syrup R81.99

GOUT RELIEF A host of wonderful natural components give Nativa’s Gout Complex the power to keep this debilitating condition at bay. Grape seed, Pine bark, Vitamin C, Bromelain and Papain amongst others help lower uric acid levels; combat inflammation and act as an anti-oxidant. Devil’s Claw also helps with pain. Nativa Gout Complex 60’s R139

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helping you live life well

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PERFORMANCE • PURITY • PLEASURE

CONNECT, SHARE

& spread some love

The winning post from March goes to @georginachloewilson. You certainly are living life well and we are so glad youâ&#x20AC;&#x2122;re doing it with Wellness. Enjoy spending your R500 voucher.

WINNING POST

share your wellness moments with us and stand a chance to

WIN R500 12

Live life well by sharing your wellness moments with us on social media. Every month weâ&#x20AC;&#x2122;ll select our favourite social media post to win R500 to spend at any Wellness Warehouse or online. Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram and @Wellnews on Twitter

MEET OUR SUPPLIER

APU SUPERFOODS

YOUR HEALTH EVOLUTION APU SUPERFOODS IS A FAMILY-RUN BUSINESS BASED IN PERU AND SOUTH AFRICA PROVIDING YOU WITH POWER FOODS AND SUPERFOOD MIXES, SOURCED FROM PERU’S VAST SELECTION OF INDIGENOUS FOODS AND NUTRACEUTICALS. THEY INTEGRATE ANCIENT FOOD WISDOM AND SECRET POWER FOOD TRADITIONS WITH TODAY’S FOOD NEEDS FOR THE MINDFUL, NUTRITIONALLY CONSCIOUS INDIVIDUAL.

Armando and Melisa see their small business as a marriage of sorts - a marriage of two people and two countries that stretch over the Atlantic; a Peruvian adventurer and philanthropist that married a traveling Afrikaans South African girl. One thing Melisa can attest to is that, as the saying goes in South Africa, the way to a man’s heart is through his stomach, and it is even doubly true for Peruvians. Being so passionate about their country and its food, you need to learn to cook Peruvian fast when married to one. Luckily Armando and Melisa is a team in the kitchen too. Their passion for home cooked meals, ancient food traditions and a healthy active lifestyle sparked their interest in the heritage foods of Peru very early on.

did you know?

Quinoa is not a grain as most people think but is more closely related to spinach and beets. Kiwicha is traditionally known to provide basic nutrition for neurons in the brain. The Inca kept all the Kañiwa for his family and proclaimed it a royal food. Every stage of Cocoa production is done by hand. The Algarrobo tree provides the farmer with wood, food, feed, fertilizer and shade. Maca was so valued in Incan times that it was used as a currency.

helping you live life well

For Armando it started in the 70’s when he was competing in the world Championship for Big Wave Surfing as well as the World Championship of Kung Fu. Needing extra energy and stamina to compete, his doctor father suggested he turn to the local markets with their ‘mamitas’ and their secret recipes of power flours and ancient mixes. This is how the first APU Superfood mix was born. Later this became their launch product, APU Power. Years later, after a South African girl came knocking on his Peruvian door, wanting him to take her up the nearest mountain - he married her and their adventure together began. Living in the Sacred Valley of the Incas with their newborn daughter, they

were outside most of the time, climbing mountains and working closely with different indigenous communities on various projects through their Not-for-Profit Organization IAPICC (The International Association for the Preservation of Indigenous and Contemporary Cultures). Friends coming to visit from overseas enjoyed their superfood breakfast smoothies tremendously and felt such a surge in energy and stamina that they started ‘smuggling’ the superfood mixes back to their countries in heavy suitcases. Soon orders started coming in and that is how APU Superfoods was born.

KIWICHA FULL GROWN

Armando and Melisa’s mission since then has been to find top quality ingredients for their mixes and teaching the local Peruvian collectors to choose the highest grade flours from the farmers. This is all to make sure that APU Superfoods delivers the best quality products from Peru. Still being a small company, based in Lima and Jeffreys Bay, they work directly with the farmers and help in creating sustained economies for about 120 families from different regions in Peru. These handpicked ingredients are what make the products so exclusive and special. Most of the ingredients of the APU Superfoods products are grown at altitude. For these plants to survive and thrive, they developed protective phytonutrients, and these nutrients condensed in the plants, gives us the high nutritional value. Over the years Armando has started and designed many different projects and programmes, including an Economy of Wellness Program, which includes techniques of mindfulness, martial dance and a holistic approach to life, which is a philosophy the whole family follows. This is what they hope to convey to their customers as well. The Peruvian proverb goes: “Little by little one walks far”. It is Hippocrates that said that all disease begins in the gut. It is crucial that we learn how to feed our bodies and minds, to learn what it needs to evolve and function optimally. This is especially true when we

teach our children how and what to eat, so that they can nurture their bodies and minds. Having 2 scoops of APU Power or APU Life in the morning goes a long way to make sure that the body is well nourished.

“

WHEN HEALTH IS PRESENT, WISDOM CAN REVEAL ITSELF, ART CAN MANIFEST, STRENGTH CAN FIGHT, WEALTH BECOMES USEFUL, AND INTELLIGENCE CAN BE APPLIED HEROPHILUS

“

APU Superfoods allows us to use the ancient wisdom traditions of food to once again reconnect with our bodies, allowing intelligent evolution to take place towards the intuitive healthy being inside all of us.

? KNOW YOUR PERUVIAN

APU - (pronounced Ah-Pooh) means consciousness of the mountain. It’s the awareness you feel after having scaled a mountain top – free, alive and awake. Wiracoha - this is the APU Superfoods logo. The all-giver, the one that for Peruvian culture showed them how to cultivate the earth, how to weave, how to paint. Pachamama - Ancient Andean cultures relied on what the environment or Pachamama provided in their immediate surroundings for optimal health and good nutrition. This allowed them to collect and transmit a wealth of information about the healing and nutritional qualities of their local food/plants from generation to generation.

It is courage and wisdom that gets you to tackle life head on. At APU Superfoods, when the waves of life get big, we try and fearlessly surf life - with awareness and style. Feed the purpose within, feed body and mind, be APU Powered.

FOR MORE INFORMATION VISIT APUSUPERFOODS.COM. SHOP ONLINE AT WELLNESSWAREHOUSE.COM

eat healthy alternative to everyday bread packed with healthy fats & guilt-free ingredients low-carb, wheat-free, grainfree, guilt-free, health-full

recipe

“

EVEN IF YOU’RE NOT FOLLOWING A LOW-CARB DIET, WE RECOMMEND EATING THIS BREAD RATHER THAN STANDARD STORE-BOUGHT BREAD MANY OF WHICH CONTAIN HARMFUL ADDITIVES AND HEALTH-DAMAGING INGREDIENTS.

“

BANTING BREAD

by The Banting Blondes

WE’VE SEARCHED HIGH AND LOW, HAVE MADE COUNTLESS BATCHES OF DIFFERENT BREAD BATTERS AND DOUGHS; TRIED ALMOST EVERY COMBINATION OF LOW CARB INGREDIENTS; CLIMBED MOUNTAINS AND SWAM OCEANS (OKAY, MAYBE WE DIDN’T DO THE LAST TWO) TO TRY AND BRING YOU TO THE MOST PERFECT, MOST DELICIOUS BANTING FRIENDLY BREAD. AND GUESS WHAT? WE FINALLY FOUND IT! OKAY, SO WE DIDN’T INVENT THE LIGHT BULB OR DISCOVER A NEW PLANET, BUT MAKING THE PERFECT BANTING BREAD IS CLOSE ENOUGH. This recipe is full of healthy fats, is easy to make, takes about 5 minutes to throw together and doesn’t require any skill in the kitchen. Is it the definition of perfection? We think so.

BANTING BREAD BANTING-FRIENDLY Makes one loaf

INGREDIENTS 2 CUPS ALMOND FLOUR 2 TBSP CHIA SEEDS 3 TBSP PUMPKIN SEEDS 2 TBSP LINSEEDS 1/3 CUP RAW PECANS OR WALNUTS

1/2 TSP XANTHAN GUM (AVAILABLE AT WELLNESS WAREHOUSE) 2 TSP BAKING POWDER 1/2 TSP PINK HIMALAYAN SALT 170G FULL-FAT GREEK YOGHURT 4 LARGE FREE-RANGE ORGANIC EGGS 2 TSP SESAME SEEDS TO SPRINKLE

1. Preheat the oven to 180°C and line a bread tin with baking parchment or use a silicone bread mould. 2. Add all the dry ingredients to a medium-sized mixing bowl. 3. Whisk the eggs in a separate bowl and add to the dry ingredients along with the Greek yogurt. Stir until fully combined. 4. Spoon the bread mixture into the prepared baking tin. Bake in the oven for 1 hour.

did you know > •

•

Gluten found in most breads can lead to inflammation of the digestive tract which creates health issues like ‘leaky gut syndrome’. Wheat and other grains increase LDL cholesterol levels which over time can cause heart issues. Breads made using grain and other carbohydrates that lead to spikes in sugar levels can cause the pancreas to secrete larger doses of insulin to bring your sugar levels back down. Insulin is a fat producing hormone. Most store-bought breads contain sugar.

www.thebantingblondes.com

helping you live life well

eat

recipe

MATT’S THAI GREEN COCONUT CURRY MATT’S THAI GREEN COCONUT CURRY Serves 4 portions

INGREDIENTS FOR THE SAUCE: 1 CUP OF COCONUT OIL 2 AVOCADOS 2 DRIED LIME LEAVES ¼ FRESH CHILLI OR CHILLI POWDER 1 TEASPOON LIME OR LEMON JUICE 2CM LEMONGRASS STEM 1.5CM CUBE OF FRESH GINGER HANDFUL OF CASHEW NUTS ½ CUP LOOSELY PACKED FRESH CORIANDER ½ TO 1 CUP OF WATER ½ TBLSP OF CURRY POWDER SALT TO TASTE PEPPER TO TASTE

THE VEGGIES: 1 SMALL PACK OF TENDER-STEM BABY BROCCOLI 1 PACK OF BABY CORN 2 PEPPERS (GREEN, RED OR YELLOW) 1 PACK OF COURGETTES

? DID YOU KNOW The South Pacific people called the Tokelauans get over 60% of their calories from coconuts and are among the biggest consumers of saturated fat in the world. They also have outstanding health and almost no evidence of any heart disease.

1. Blend all the sauce ingredients together until smooth. 2. Put the sauce in a pot and warm through. 3. Slice the courgettes using a mandolin slicer – approximately 1mm thick so they look like bamboo shoots. 4. Slice up all the other vegetables. 5. Add all your veggies to the warmed sauce and serve in large bowls.

THIS RECIPE HAS BEEN ADAPTED FROM THE MAGIC OF SUPERFOODS BY PETER AND BERYN DANIEL (SOARING FREE)

helping you live life well

SUPERFOODS FOR ATHLETES Fun, flexible and fit Whether you are a professional, part-time or recreational athlete, Superfoods have the power to boost your performance and improve your recovery time.

SUPERFOODS GUIDE FOR ATHLETES

The following Superfoods guide for athletes is designed to support fitness and flexibility, build strength and stamina and provide energy to keep you motivated and having fun!

The Superfoods breakfast for peak performance CHIA MEAL or OATY CHIA Packed with Superfoods, either of these 2 breakfast mixes are designed to deliver maximum nutrition with amazing flavour. The perfect way to start the day, quick to prepare and delicious.

Superfoods for energy SUPERSHAKE Superfood Supershakes are an energising way to fuel up before training or events. Available in vanilla or cacao flavours.

The TOP Superfood for strength & endurance MACA

Macaâ&#x20AC;&#x2122;s dense nutritional profile of proteins and minerals, adaptogenic qualities, hormonal support and its ability to increase blood oxygenation make it an excellent food for athletes, taking ordinary energy, endurance and strength to peak performance status.

TOP Superfoods for flexibility CHIA SEEDS & HEMP SEEDS The combination of high omega-3â&#x20AC;&#x2122;s, fibre and protein in both chia and hemp seeds make these seeds an excellent food source for improving endurance and fitness. High antioxidants and EFAs help to maintain flexibility in the joints.

TOP alkalising Superfoods for protein power GREEN SHAKE & SPIRULINA The standard Western lifestyle causes over-acidification in the body. Green foods are the most potent sources of alkalising nutrients. Cleansing the body from built up lactic acid post-training with these top alkalising Superfoods is a miraculous way to speed up recovery time.

UPGRADE YOUR NUTRITION WITH

SUPERFOODS

www.superfoods.co.za . www.rawlicious.co.za 0861 000 976

With a mission to deliver maximum nutrition and great taste, Superfoods imports and distributes the highest quality, nutrient dense, organic and wild-harvested superfoods from around the world.

eat

With repeated reward system activation we can find ourselves needing more and more to achieve the same ‘hit’ – sugar is addictive! Hunger is controlled by a complex and carefully controlled hormone system which, even if slightly out of balance, can have a number of effects, cravings being one of them. To keep hormones balanced and cravings at bay, a balanced blood sugar level is essential. Fluctuations in blood sugar happen when we eat foods that contain fast releasing sugars or go for long periods of time without eating. Stimulants like caffeine and alcohol can also have an impact.

NATURAL

HEALTH TIPS SUPPLIED BY THE COLLEGE OF NATURAL HEALTH

How do I overcome sugar cravings? Evidence is growing about the detrimental effects of sugar on health and its links to an increased risk for obesity and disease. Everyone will benefit from reducing or cutting out sugar without resorting to the artificial sweeteners that may have other detrimental effects on health.

Sugar occurs naturally in all carbohydrate foods like grains, vegetables and fruits, which also offer valuable vitamins and minerals. However, processed sugar, providing empty calories, is added to foods like chocolate, cakes, biscuits, fizzy drinks, and some yoghurts, breakfast cereals, low fat ready meals and soups. It’s often ‘hidden’ in these foodstuffs under other names. Sugar intake activates the ‘reward system’ in our bodies - the same system activated by drugs like nicotine and alcohol.

did you know?

All 6 tastes are important for a balanced body and mind and to keep cravings at bay. This includes the sweet taste as well as sour, salty, bitter, pungent, astringent. The important part is to get your sweet taste from a healthy source.

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Ensuring you eat regularly and include protein with every meal and snack is a quick and easy way to help keep blood sugar stable. Choosing slower releasing carbohydrates in the form of wholefoods like brown rice, quinoa, butternut squash, lentils and beans instead of potato, white rice, bread, pasta and processed foods will also help. Dried fruits release their sugars very quickly and should only be eaten occasionally. Whole fruits are preferable to fruit juice as the fibre helps slow down the release of sugar into the bloodstream.

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MAKING SURE YOU ARE WELL HYDRATED AND GETTING PLENTY OF EXERCISE ARE OTHER SIMPLE WAYS TO PROMOTE OPTIMAL HORMONE BALANCE. STRESS, NUTRITIONAL IMBALANCES, SUB-OPTIMAL DIGESTIVE FUNCTION AND FOOD SENSITIVITIES ARE OTHER FACTORS TO CONSIDER.

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Consider brewing some herbal tea when you get a sugar craving. Herbs like cinnamon and liquorice are naturally sweet and satisfying. Cinnamon has also been shown to help support healthy blood sugar levels. Is your urge for sweet treats a habit, or a need for comfort? Try rewarding yourself in other ways. Soaking in an Epsom salt bath, or taking some gentle exercise may constitute new healthier alternatives. This article was written by Nutritional Therapist Ami Gilder for CNH (College of Natural Health). CNH trains students across South Africa for successful careers in natural health, and offers Short Courses in a range of natural therapies. www.collegeofnaturalhealth.co.za

TIBB: A HERITAGE OF UNSURPASSED EFFICACY IN WELLNESS When Professor Rashid Bhikha opened TIBB’s doors in 2001, his credibility as a manufacturing pharmacist preceded him. Indeed, he was perceived by the thenMedicines Control Council (MCC) as a generics manufacturer who strictly adhered to GMP and quality control. His passion for TIBB medicine came to fruition after his own daughter recovered from fibrosing alveolitis using the age-old science, and so it was that Southern Africa was introduced to this all-natural, non-allopathic way to wellness. Tibb is a complimentary, traditional system of medicine that has been used for centuries. It is recognized as the origin of Conventional medicine.

SCIENTIFIC FORMULATIONS The TIBB product range is extensive, covering the treatment of a broad spectrum of conditions, for use by people of all ages. The products were researched by Prof. Bikha, Dr Mitra, and other manufacturing partners. Each and every formulation is extensively researched and backed by science prior to development. All products conform to EU quality control requirements, and the TIBB manufacturing plant has GMP, ISO9001 and ASCP certification. All product samples are sent to an independent ISO-certified laboratory for analysis.

ALL-NATURAL INGREDIENTS Not only are all ingredients in TIBB product natural; TIBB makes use of cultivated plants, thereby ensuring that our ecological footprint is spared. Stringent quality control of raw material means it is tested per batch for fungi, bacteria, heavy metals, aflatoxins and pesticides. Only organic fertilisers are used on these ingredients. Real-time and accelerated stability testing ensures that all products comply with a four-year shelf life.

ONGOING COMMUNITY UPLIFTMENT TIBB’s free clinics and health education programmes have run for decades in underprivileged areas across South Africa. A key area is to educate people on holistic aspects of wellness, including the role lifestyle plays in health and recovery.

BRAND AWARENESS THROUGH MARKETING Year on year, TIBB products have grown in popularity and credibility, with the flagship natural antibiotic Septogard now used by in excess of 20 000 people per month. Brand awareness is sustained through extensive above- and below-the-line advertising, including radio, TV, billboards and in-store campaigns.

RELATIONSHIPS ARE TANTAMOUNT Each TIBB team member is chosen not only for their qualifications and experience, but also for the passion they have for our natural approach to wellness. Relationships are everything to the TIBB team, which is why team members carefully nurture the bonds between the company, distributors, pharmacists and medical practitioners alike. Together we’ve stood the test of time, and the future’s looking TIBB-green.

CALL TOLL FREE : 0800 383 784

Tibb Health Sciences (Pty) Ltd I 1137 Anvil Road, Robertville, Roodepoort

Tel: +27 11 991 7300 | Fax: +27 11 991 7336 Our website www.tibbherbals.com

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2016/03/14 12:11 PM

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AMAZING

ALMONDS ON THE LIST OF THE WORLD’S HEALTHIEST FOODS, ALMONDS CAN BE USED IN SWEET AND SAVOURY DISHES, WHIPPED UP INTO MILK, GROUND INTO FLOUR AND SOAKED TO ACTIVATE THE GOODNESS. Almonds are one of the healthiest nuts in the world. They’re punctuated with nutrients and have healthy fats, vitamins, minerals, antioxidants in tow. They deliver energy that’s slowly released and longlasting. Be aware though, they have lots of calories – 100 grams of raw nuts pack 575 calories.

ALMOND oil is one of the most common oils used cosmetically – every kernel has a combination of two essential fatty acids. This contributes to healthy, supple skin. They also have antioxidants including vitamin E and protective plant chemicals.

helping you live life well

recipes

CINNAMON ROASTED ALMONDS GLUTEN-FREE VEGAN

COCONUT ALMOND BUTTER GLUTEN-FREE VEGAN

Makes 2 cups

Makes about 1.5 cups

INGREDIENTS

2 TSP GROUND CINNAMON 2 TSP GROUND XYLITOL OR POWDERED STEVIA ¼ TSP SALT 2 CUPS RAW ALMONDS 4 TABLESPOONS OF MELTED COCONUT OIL

2CUPS WHOLE, UNSALTED RAW ALMONDS 1 CUP FINELY SHREDDED UNSWEETENED COCONUT 2 TBSP COCONUT SUGAR 3-5 TBSP COCONUT OIL, MELTED

1. Heat the oven to 180°C. 2. Mix the cinnamon, sweetener and salt in a large bowl. 3. Lay out your almonds on a baking tray and bake for 5 minutes. Shuffle them around and bake for another 10 minutes until they have a nice crunch. 4. While they are still hot coat them in a very light layer of melted coconut oil and before they cool down toss them into the cinnamon mixture. Keep turning them until they are well covered. 5. Once they have cooled down transfer them to a sealed storage container.

Keep this ready snack sealed in an airtight container and it will last for a few weeks.

WE SUPPORT LOCAL ALMOND FARMERS

1. Use a large pan to dry fry the almonds in a single layer on medium to high heat. If you have a cast iron pan, once it’s warm switch off the gas or power, it’ll be hot enough. Move the almonds around in the pan so they don’t burn. About 5 minutes should bring them to the right crunch. They’ll start to smell delicious. Put them straight into a food processor. 2. Cool the pan down slightly and add the coconut to toast. Move it around often as it burns easily. Once it’s golden brown, it’s ready. Put this in the processor with the almonds. Add the coconut sugar. 3. Process until the almonds have broken up, keep going until your mixture is crumbly. When it’s quite fine oils are released and it contracts into a ball. Keep going and it becomes a paste. If it’s not turning into a paste simply add a few tablespoons of melted coconut oil to help it along. You may have to stop and scrape the sides. Feel free to add as much coconut oil as you want until it’s the consistency you need.

A M A N T E C O is an almond farm owned by the le Roux family near Montagu in the heart of the Little Karo o. They strive towards producing the best quality almonds in South Africa

Fo od should be delicious, nutritious, and go od for all those involved in producing it. Locally grown produce is fresh and tasty, it is go od for the environment and for the benefit of our c ommunity. We believe our local farmers have a great story to tell,

When you make nut butter yourself you get it in its freshest form. This is the most delicious spread and can be spooned into smoothies; spread onto essene bread or crackers; as a topping on fruit salad, oats or muesli or any other delicious way you can think of.

therefore we proudly support Amanteco Almonds.

It lasts for 5 days at room temperature; 2 weeks in the fridge and about 3 months in the freezer. w w w. bu t t a nu t t . c o. z a

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ALMOND FLOUR GLUTEN-FREE VEGAN

ALMOND MILK VEGAN

IN A NUTSHELL •

Makes 2-3 cups of almond milk This involves a few steps and needs time for soaking and drying. Almond flour makes the most delicious baked items and can also be used to crumb fish or chicken.

1. BLANCH Boil a pot of water. Throw your almonds in for a maximum of 60 seconds. Drain them in a strainer and rinse with cold water. Use your thumb and forefinger to pinch the end of the almond and it should shoot out of its skin.

2. SOAK Soaking allows for better digestion and access to nutrients. Put the blanched nuts in a large bowl. Fill the bowl with spring water until the almonds are well covered. Add a generous teaspoon of salt for each cup of almonds. Stir. Cover with a cotton cloth and leave them overnight. Drain away the water (you may want to keep the water for another recipe).

3. DRY Dry the almonds using a dehydrator if you have one or use an oven. Turn your oven onto 100 degrees Celsius and let the almonds dry for between 12 and 24 hours.

4. GRIND To grind the almonds into flour you need a good processor that’s able to do fine grinding. Use a cup at a time starting on slow and then increasing the speed. Your almonds will probably fly onto the sides of the container. All you do is switch it off, push them back down and start again. Keep repeating until you have a fine flour.

If you aren’t using it straight away, seal it in a plastic bag in the fridge or freezer.

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INGREDIENTS 1 CUP OF RAW ALMONDS 4 CUPS OF SPRING WATER

1. Put a cup of whole raw almonds into a cup of boiling water in a blender. Let it stand for 30 minutes. Here you have the option of rinsing the water and adding new water. This is said to remove some of the phytic acid released while soaking. 2. Add 3 extra cups of water and blend. Your mixture will get frothy and light. 3. Strain out the nuts using some cheesecloth or any fine cotton fabric secured over a sieve. Press down on the nuts to get more liquid out. You can discard the solids but you can also dry them out and use them in muesli.

Drink almond milk on its own, flavour with vanilla or chai spices. Put it over cereal, in tea or coffee or use it in baking or in smoothies.

•

Monounsaturated fatty acids like palmitoleic acid and oleic are good for lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). Daily consumption will help guard against strokes, coronary artery diseases and boost heart health. Vitamin E has antioxidant powers helping fight free radicals that cause cancers, degenerative diseases, and aging. Almonds are gluten-free and safe for people with celiac disease or wheat allergies. B complex vitamins: thiamin, riboflavin, pyridoxine, niacin, pantothenic acid, folates are essential for metabolic functions and digestion of fats, protein and carbohydrates. Minerals like potassium, iron, calcium, manganese, zinc, magnesium and selenium contribute towards creating red blood cells, blood pressure, heart rate and bone health.

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CARBS at a glance THE MENTION OF CARBS CAN THROW FEAR INTO MOST PEOPLE TRYING TO EAT A HEALTHY DIET. WITH SO MUCH CONFUSING INFO OUT THERE ABOUT CARBS, LETâ&#x20AC;&#x2122;S SIMPLIFY SOME OF THE FACTS:

What are Complex Carbohydrates? Complex carbohydrates are good carbohydrates and are unrefined. They provide a slow, steady supply of energy. Complex carbs are darker and heavier than simple carbohydrates and found in wholegrain bread and pasta, brown and wild rice, oats, pulses, nuts and seeds.

What are Simple Carbohydrates? Simple carbohydrates are refined, heavily processed foods like white bread, cakes, biscuits and white sugar. These carbs are quickly digested, releasing sugar rapidly into the bloodstream and causing insulin spikes that lead to energy highs and crashing lows.

What are Natural Carbohydrates? Natural carbohydrates are found in fruit and vegetables and provide healthy fibre and a natural release of energy.

Are all Carbs bad for me? Letâ&#x20AC;&#x2122;s not judge a book by its cover. Carbs by themselves are neither good nor bad. Eating certain carbs at the wrong time of day and in excess can cause an increase in the secretion of Insulin, which can trigger fat build up.

Do I need Carbs? Carbs convert glucose to energy. They provide fuel for the central nervous system, which helps with mental energy for extended and sustained training sessions. Carbs like fruit, vegetables and whole grains are packed with nutrients and provide health enhancing fibre.

Complex and Natural Carbohydrates are better-for-you carbs and can be eaten for their nutritional value, fibre and slow energy release. If you are running a marathon, you may require more carbs than if you are sitting in an office. Carbs affect everyone differently so notice which carbs work best for your body.

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5 GOOD carbs

LATELY, CARBS ARE GETTING THE SHORT END OF THE HEALTHY EATING STICK. THERE ARE BAD CARB LIKE DOUGHNUTS AND PIES, WHICH TURN TO SUGAR AND PACK ON POUNDS, BUT THERE ARE GOOD CARBS WORTH INCLUDING IN YOUR DIET. GOOD CARBS OR COMPLEX CARBS ARE CRUCIAL IN PROVIDING ENERGY AND FEEDING THE BRAIN. HERE ARE FIVE GOOD CARBS TO EAT EVERY DAY:

Oats Good old fashioned oats are a perfect breakfast before any training session or race. Oats contain a super fibre called beta-glucan which is not only slow energy releasing, and makes you feel fuller for longer but has a cholesterol lowering effect. Eat oats hot or cold, with any topping of your choice; choose dark berries, honey and added chia seeds for even more energy.

Bananas Bananas are high in carbohydrates, so are perfect for a pre or post workout snack. They are packed with potassium to aid the smooth contraction of muscles. Add up the benefits by eating them with some nut butter for more energy and to help muscle recovery and repair.

Blueberries Berries are amongst the most nutritious source of carbohydrates in fruit. Packed with vitamins, minerals, fibre and antioxidants, they add high nutritional value to any workout meal. Add them to a smoothie, to your muesli or porridge, to a salad or eat them by the handful. .

Sweet Potatoes These root vegetables are complex carbs high in fibre, betacarotene and vitamins. Sweet potatoes are a real recovery food after an intense workout â&#x20AC;&#x201C; perfect for restocking energy levels and loaded with fibre this carb will keep you feeling fuller for longer. Boil or roast and add your favourite topping as a cheap, healthy and nutritional meal.

Chickpeas A quick and easy carb to add to any meal or eat as a whole meal. Half carbs and half protein, these powerhouse legumes have a low glycemic index so no blood level sugar spikes, rather a long slow release of energy. Turn them into a salad or a hot and spicy veg curry. Mash with garlic, salt, lemon, olive oil and tahini to make a delicious hummus dip.

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5 WAYS TO

GOOD FATS FATS ARE ESSENTIAL COMPONENTS IN A GOOD DIET. FIND OUT WHICH ONE’S ARE MOST BENEFICIAL.

Go Coconut Coconut oil is the Queen of Fat, and we’re nuts about it. Not only can you eat it, but it’s a fabulous beauty ingredient. Use it on your hair and skin as a moisturiser, body scrub, hair conditioner and cuticle oil. It contains Vitamin E and K - and heaps of iron. Smother it all over.

Up the Omega 3 Omega 3 is one of the most important essential nutrients out there. Its health benefits are vast, and heart health is one of its key advantages. Eat oily fish for a good animal source of Omega 3 or find it in Krill Oil and Cod Liver Oil. For plant based options go for Flaxseed, Hemp Seeds or Oil and Macadamia.

Choose Chia Chia seeds are high on the superfood list. They’re gluten-free and high in vegetarian Omega 3 (three grams per 1 heaped tablespoon). Add to smoothies, juices, muesli or porridge. Sprinkle over salads or eat them as a meal on its own. Soak them to get the best digestive effect.

Eat Nuts, Seeds & Avocado Healthy fats are found in nuts, seeds and avocados and are easy to add to your daily diet. Nuts and seeds make a great snack. Avocados are high-fat with ample healthy mono-unsaturated fat. You can eat them with almost anything.

Cook with healthy fats like Olive, Coconut, and Peanut oil. Some oils respond better to heat than others – use olive oil for low heats and Coconut Oil and Peanut Oil for high heat cooking. Be generous, feel free to add it for flavour, depth and increased health.

helping you live life well

5 FATS

we love

‘ADD MORE GOOD FATS TO YOUR DIET’ IS BECOMING A WELL USED SLOGAN IN THE HEALTHY EATING ADVICE COLUMNS. HERE ARE SOME AMAZING NEW ADDITIONS YOU MAY WANT TO GET FAMILIAR WITH.

Ice Pressed Raw Olive Oil This is not olive oil as we know it. The olives have been ice pressed at 20-30x colder temperatures, resulting in a perfect acidity and antioxidants remaining intact. The oil is a truly therapeutic, culinary grade raw extra-virgin olive oil, with a delicious full-bodied taste.

Hemp Seed Oil Hemp is considered a complete food due to its mix of amino acids and fats. The Hemp Seed is cold pressed and has a pleasant mild nutty flavour, ideal for drizzling over salads or eating by the spoonful. It is not suitable for heating.

Macadamia Nut Oil

Available at health shops & selected pharmacies

The newest nut on the block is the macadamia. Nut oil has a sweet buttery taste and is completely cholesterol free. It has highest levels of monounsaturated fat (healthy fat) of any other nut and makes a perfect salad dressing. The high smoke point makes this oil ideal for cooking.

Sacha Inchi Oil This Peruvian seed grows in the Amazon and is cold pressed for real extra virgin Sacha Inchi Seed Oil. It has a good ratio of Omega 3, 6 and 9 and is excellent for heart, brain, skin and joint health. Pour into smoothies or rub on the skin.

Chia and Flax Oil This oil is a 50/50 blend of Chia and Flax oil; cold pressed with South African grown chia seeds. Chia seeds and flax seeds are a pure plant based source of Omega 3 suitable for vegans and vegetarians.

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recipe

CHOCOLATE BROWNIE EASTER TREAT EASTER BUNNY STAND ASIDE, HERE COMES THE TREAT OF ALL TREATS â&#x20AC;&#x201C; A HEALTHY RAW CHOCOLATE BROWNIE WITH A VELVETY MOUSSE-LIKE ICING TO DROOL OVER.

did you know > Dates contain fibre and energy. They also have vitamins like thiamin, riboflavin, niacin, folate, vitamin A and vitamin K and minerals like calcium, iron, phosphorus, sodium, potassium, magnesium and zinc.

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THE BROWNIE BANTING-FRIENDLY Makes 8 servings

RAW CHOCOLATE ICING BANTING-FRIENDLY Makes 8 servings

INGREDIENTS

1 CUP RAW PECAN NUTS 1 CUP DATES 5 TABLESPOONS RAW CACAO POWDER 4 TABLESPOONS SHREDDED UNSWEETENED COCONUT 2 TABLESPOONS HONEY 1/4 TEASPOON HIMALAYAN OR SEA SALT

1 CUP DATES 1/4 CUP RAW CACAO POWDER 1/4 CUP COCONUT OIL 3/4 CUP WATER

1. Crumble the pecans using a food processor. Stop when they’re quite small grains. 2. Soak the dates in a little boiling water, not too much, just so the water covers the dates. After about 10 minutes drain the water. Remove the pecans from the processor and blend the dates. 3. Once the dates have broken down and are all sticky, add the pecans and blend these together. 4. Put the cacao, coconut, honey and salt into the blender and keep going until they have all mixed together and you have a velvety chocolate brown result. 5. Don’t blend too much otherwise you’ll end up with a syrupy consistency, you want to have some gaps between the different ingredients so you can press them into a pan. 6. Scoop your mixture into a square pan or cake tin and press it down evenly. 7. Put your pan in the fridge for a few hours to harden slightly. When you cut your brownies out the pan they’ll keep their shape. Now is the time to eat them as is or to ice them. 8. Your brownies will keep in the fridge for a couple of days (technically, but realistically none have been known to survive uneaten for that long).

1. Empty all your ingredients into a blender. You may want to soften your dates beforehand by soaking them in hot water as you did previously. 2. Stop every now and then and stir them with a wooden spoon. 3. You will need to blend and stir quite a few times before you get the right consistency. 4. Once all the dates have homogenised into the whole mixture, your icing is ready. 5. Spread your icing onto your brownies straight away.

DID YOU KNOW

Cacao (pronounced Ka Kow) comes from the dried seeds of a South American evergreen tree (Theobroma cacao, from the Sterculiaceae family). Cacao, chocolate, and cocoa butter are all made from the seeds. The tree makes pods all year long. Cacao has alkaloids like theobromine, that affects the body physiologically and although beneficial to humans is toxic to some animals. Cacao is filled with antioxidants and also has an endorphin called anandamide which is what the body produces with exercise. Although most people believe there is caffeine in cacao, a typical bean has anywhere between zero caffeine and less than 1/20 of the caffeine in coffee.

SHOP ALL THE INGREDIENTS ONLINE AT WELLNESSWAREHOUSE.COM

Try us at the V&A, Kloof & Wembley

Shop 6105, Ground Floor, V&A Waterfront | Lifestyles on Kloof, 50 Kloof St, Cape Town | Wembley Square, Solan Street, Gardens

The Himalaya Drug Company (Pty) Ltd Postnet Suite 524, Private Bag X29, Gallo Manor, Johannesburg, South Africa T 086 100 0299 T 011 656 4284

health

LIVING WITHOUT

GOUT

GOUT AFFECTS AROUND 1 - 2% OF THE WESTERN POPULATION AT SOME POINT IN THEIR LIVES. IT’S BECOME MORE COMMON IN RECENT DECADES AND IS AGGRAVATED BY LIFESTYLE FACTORS. WE DISCUSS HELPFUL TIPS TO PREVENT GOUT WITH A HEALTHY LIFESTYLE.

ABOUT GOUT Gout is a common, painful form of arthritis caused by high levels of uric acid in the body. It commonly rears its head in the big toes, although it can occur just about anywhere in your body. The cause of gout is generally a combination of diet and genetic factors. Gout occurs more commonly in those who eat a lot of meat, drink a lot of alcohol (especially beer), or those who are overweight and suffer from high blood pressure. Gout occurs mainly in middle-aged men; who represent around 90% of all gout sufferers. The remainder of gout sufferers are usually post-menopausal women. A gout prevention diet means addressing all factors related to disease risk and management. Above all, the goals for managing gout are a healthy weight

did you know?

Alcohol interferes with the removal of uric acid from the body. This is attributed to high levels of purine in alcoholic beverages. Breaking down purines into uric acid is normally done by the body and flushed out through the urine. When uric acid levels get too high this process is prevented. Crystals form around the joints, and gout develops. That’s why it’s best to avoid alcohol if you are prone to gout.

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and healthy eating. The principles are fundamentally the same as recommendations for a balanced, healthy lifestyle – something we’re all striving for anyway! Recent research on gout has created a clearer picture of the role diet plays in disease management. Know your purines. Purines are natural substances found in all the body’s cells, and in virtually all foods. A relatively small number of foods, though, contain concentrated amounts of purines – like beer for example. Some foods should be avoided, but not all foods with purines should be eliminated. It’s normal and healthy for uric acid to be formed in the body from the breakdown of purines. As your kidneys are responsible for keeping blood levels of uric acid balanced, kidney problems can lead to excessive

accumulation of uric acid in various parts of the body, resulting in gout. Being overweight can increase the production of uric acid by the body, which can aggravate gout. Gout is often associated with the risk of cardiovascular disease and metabolic syndrome. This is why it’s important to maintain a healthy weight and follow a well-balanced diet to reduce the risk of long-term health concerns. Eating a diet high in fibre-rich foods and low or moderate in lean protein, limiting saturated fats and sugary drinks, and having a regular exercise routine will go a long way in helping you to manage your weight, reduce symptoms of gout, and limit the risk of lifestyle diseases.

There are a number of simple home remedies that can help alleviate the effects of gout. HERE ARE 8 TIPS TO HELP EASE THE PAIN AND DISCOMFORT OF GOUT: 1. Drinking plenty of water is one of the best things you can do for overall good health. A minimum of 1.2 litres a day is required. Adding half a teaspoon of baking soda to your water can help too. This is because baking soda produces a more alkaline environment in the body, making it easier for your body to flush out uric acid. 2. Fruit and vegetables have high amounts of fibre; and fibre helps lower uric acid levels – so get plenty of these in your daily diet. Strawberries are especially great; not only are they delicious, they contain a chemical shown to neutralise uric acid. 3. Mix a cup of apple cider vinegar with a tablespoon of cayenne pepper in a cup of water. Boil the mixture in a non-aluminium pot, pour it into a jug and let it stand to cool for 30 minutes. This miracle liquid remedy can be applied externally to the painful area and is effective as a natural pain-killer. 4. Crush ice in a bag and place this on the painful area for quick relief. Be sure not to apply the ice for longer than a few minutes. This should reduce the inflammation and swelling. 5. Avoid alcohol, especially beer, which contains high levels of purines. 6. Raise the affected area; raising your foot with pillows so it’s higher than your chest may help lessen swelling. 7. Sometimes even wearing socks can be unbearable. Cut the big toe out of inexpensive socks or cut the toe section off completely so you can have warm feet without toe pain. 8. Chill out whenever you can; stress can aggravate gout. Watch a movie, talk to a friend, read a book or listen to music you love.

While these remedies may help alleviate the discomfort of gout, there’s nothing quite as good as prevention. Avoiding gout trigger foods and eating a more alkaline diet, safely reaching a healthy weight, and regular exercise will help you avoid this painful malady. Keep track of what you eat and drink, and see whether particular foods are related to your gout attacks. Everyone’s body is different; so some foods may have more noticeable effect on you than others. If you get severe pain in a single joint that comes on very quickly, or if you have swollen, tender joints that are warm and reddish see your health professional right away. It’s wise to get checked out even when the pain from gout has stopped. The uric acid build-up that caused your gout attack may still be irritating your joints and could eventually cause serious damage.

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EATING A DIET HIGH IN FIBRE-RICH FOODS AND LOW OR MODERATE IN LEAN PROTEIN, LIMITING SATURATED FATS AND SUGARY DRINKS, AND HAVING A REGULAR EXERCISE ROUTINE WILL GO A LONG WAY IN HELPING YOU TO MANAGE YOUR WEIGHT, REDUCE SYMPTOMS OF GOUT, AND LIMIT THE RISK OF LIFESTYLE DISEASES.

+ EAT MORE OF THIS: •

• • • • •

•

Drink water with freshly squeezed lemon or spiked with bicarb. Fresh fruit especially cherries Vegetables especially sweet potatoes Beans, peas and lentils Low-fat, dairy (milk and yoghurt) Whole grains (like oats, brown rice, and barley) Quinoa

EAT NONE OR LESS OF THIS: • •

•

• •

•

Fizzy drinks, alcohol, beer White bread, processed food, sugary foods, cakes, desserts, pasta, Organ meats, like liver, kidneys, sweetbreads, and brains Game meat and other meats including bacon, beef, pork, and lamb Any meats in large amounts Anchovies, sardines, herring, mackerel, and scallops Gravy

“ EAT FRESH FRUIT ESPECIALLY CHERRIES

kloof street clinic

We believe in empowering you to make the best decisions for your health. We’re always getting better so that you can, too. We don’t only believe in getting better, though. We believe in being and staying well. With this in mind, WellClinic is proud to offer you some new services. Check your Wellness status within minutes.

WELLNESS BASICS: new

Thyroid rapid test

new

Prostate rapid test

new

Uric acid test

new

pH test

new

Blood group

THYROID RAPID TEST

PROSTATE RAPID TEST

What does it check: The level of Thyroid Stimulating Hormone(TSH) Method: Using a drop of blood determines if there is an elevated level of TSH

For whom: All men 40-45 years and older Method: Drop of blood to detect Prostate Specific Antigen

Main Signs and Symptoms: OVERACTIVE THYROID all body functions tend to speed up: • Heat intolerance • Insomnia • Elevated or irregular heartbeat • Increased appetite • Sudden weight loss • Fine trembling in hands and fingers

Signs to be aware of: • • • •

Urinating frequently Weak or interrupted urine stream Pain or burning during urination Pus or blood in urine or semen

High Risk Patients: • • •

Patients with family history Obesity High fat diets

UNDERACTIVE THYROID all body functions slow down: • Cold Intolerance • Puffy face, hands and feet • Weight gain • Constipation • Fatigue • Dry, rough skin & brittle hair or hair loss

Ask our clinic sister for more information or call 021 487 5430 to make an appointment. Available at Wellness Warehouse Kloof, Lifestyle on Kloof, 50 Kloof Street, Cape Town.

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KNOW YOUR

AMINO’S AMINO ACIDS ARE THE BUILDING BLOCKS OF THE BODY. YOU NEED THEM FOR JUST ABOUT ANY FUNCTION YOU PERFORM. HERE’S YOUR ULTIMATE GUIDE TO ALL ESSENTIAL AND NONESSENTIAL AMINO ACIDS, THEIR FUNCTIONS AND HOW TO GET THEM INTO YOUR BODY.

did you know?

Apart from building cells and repairing tissue, amino acids form antibodies that combat invading bacteria and viruses; carry oxygen throughout the body and participate in muscle activity.

helping you live life well

NEW RANGE IN SELECTED STORES ALANINE TO VALINE

AMINO ACID GUIDE 1. Alanine: a non-essential amino acid especially known for increasing immunity and providing energy for brain and central nervous system. Alanine helps your body convert glucose into the energy you need, while eliminating excess toxins from your liver. To be healthy, the human body requires Alanine to process vitamin B. 2. Arginine: classified as a semi-essential or conditionally essential amino acid because it’s typically needed for children’s growth, but it is non-essential for healthy adults. Arginine helps to heal wounds, release hormones, and remove ammonia from your body. Foods high in arginine are turkey, chicken, pumpkin seeds, soybeans, peanuts, dairy products, spirulina, chickpeas and lentils. 3. Asparagine: a non-essential amino acid known to increase resistance to fatigue and improve smooth functioning of the liver. The human nervous system needs this amino acid to maintain equilibrium. It’s also necessary for transformation of amino acids from one form to another. Foods high in asparagine include beef, chicken, dairy products, seafood, eggs, asparagus, soy, and whole grains. 4. Aspartic Acid: a non-essential amino acid proven to play a major role in the energy cycle of your body. It’s believed to boost production of chemicals necessary for proper mental functioning and important for removing excess toxins from cells. You can find this amino acid in dairy, beef, poultry, sugar cane and molasses. 5. Cysteine: classified as a non-essential amino acid, it’s responsible for building up white blood-cell activity and provides resistance against harmful effects to the body. You can find this amino acid in a lot of high-protein foods like pork, chicken, eggs, milk, and cottage cheese; as well as in garlic, granola and onions. 6. Glutamic Acid: a non-essential amino acid, glutamic acid is responsible for increasing the firing of neurons in the human central nervous system. In other words, it’s the brain’s primary ‘food’. Also called a ‘chemical messenger’, glutamic acid has been shown to help improve intelligence;

an ability to enhance clear thinking, mental alertness, and mood. Foods high in this amino acid include fish, chicken, eggs and cheese, particularly parmesan.

Femplus 623.5 mg / serving 60 Caps

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ESSENTIAL AMINO ACIDS CANNOT BE MANUFACTURED BY YOUR BODY, SO THE ONLY WAY TO GET THESE AMINO ACIDS IS THROUGH A HEALTHY, WELL-BALANCED DIET

Hormonal & menstrual support

The ingredients in Femplus were carefully combined in this formula to assist with the relief of menstrual and pre-menopausal symptoms.

ADR PLUS

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7. Glutamine: classified as non-essential, glutamine participates in maintaining normal blood glucose level and the proper pH range. To get this amino acid into your body, you can eat fish, beef, chicken, pork, turkey, beans, milk, yogurt, ricotta and cottage cheese, raw spinach, cabbage and parsley. 8. Glycine: considered a non-essential amino acid, glycine is essential for the development and quality of human skeletal muscles, tissues, and structural integrity. It’s used by your body to help create muscle tissues and convert glucose into energy. You can find glycine in various high-protein foods like beans, fish, meat, milk, and cheese. 9. Histidine: referred to as a semiessential amino acid, your body chiefly needs histidine to utilise and regulate essential trace elements like iron, copper, molybdenum, zinc, and manganese. Some common sources of this amino acid are apple, pomegranate, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach and turnip greens. 10. Isoleucine: considered an essential amino acid, isoleucine must be obtained through your diet in adequate quantities to meet the body’s needs. Isoleucine participates in the regulation of blood sugar and energy levels. The foods highest in isoleucine include soy products, meats and fish, dairy products and eggs, and legumes.

663 mg / serving 60 Caps

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GABA & Mood

500 mg / serving 273.13 mg / serving 60 Caps 60 Caps GABA is a natural amino-acid that may assist the body with anxiety, supporting the central nervous system, panic disorders, stress and sleep. Mood contains a combination of natural ingredients selected for its effect on calmness, self esteem and well-being. GABA & Mood a great combo choice !!!

For more information visit us at www.pmrnutrition.co.za Email info@pmrnutrition.co.za Find us on Follow us on

health

11. Leucine: an essential amino acid, leucine helps to regulate blood-sugar levels, promote growth and recovery of muscle and bone tissues, as well as the production of the growth hormone. This amino acid is not only a great muscle building tool, but is good for weight loss too. You can only obtain leucine from protein-rich animal food like fish, chicken, beef, also dairy and eggs. 12. Lysine: this essential amino acid plays a major role in calcium absorption, as well as helping to build muscle protein. As it’s an essential amino acid, you can only get lysine through food such as lean beef or lamb, parmesan cheese, turkey and chicken, lean pork chops, soy products, fish, eggs, pumpkin seeds and pulses like lentils or split peas. 13. Methionine: one of the essential amino acids necessary for your health that helps to detox your liver. It’s been used to treat conditions such as depression, inflammation, liver diseases, and some muscle pains. It’s also particularly beneficial for people suffering from oestrogen dominance. You can get some of this amino acid from food like meat, fish, dairy products and whole grains. 14. Phenylalanine: An essential amino acid, phenylalanine can help treat chronic pain, strengthen the effect of UVA radiation for people with vitiligo, and even Parkinson’s disease. It’s also considered to be helpful in treating depression, because this amino acid stimulates the production of brain chemicals like dopamine and norepinephrine. You can find phenylalanine in foods like milk, dairy products, meat, fish, chicken, eggs, beans, and nuts. 15. Proline: a non-essential amino acid vital for proper functioning of joints and tendons. It’s essential for maintaining the appropriate pressure levels throughout the body, as well as for the long-distance transportation of blood around the circulatory system. Proline can be found in foods like egg whites and wheat germ. 16. Serine: recognised as a non-essential amino acid, serine is essential for proper functioning of your brain and of your central nervous system. To create ideal conditions for serine to be produced in your body, you may need a sufficient amount of vitamin B and folic acid. Serine can be found in foods such as meat and soy foods, dairy products, wheat gluten, and peanuts.

helping you live life well

17. Threonine: this essential amino acid makes up elastin, collagen, enamel protein, and even promotes the proper fat metabolism in the liver. Threonine can be found in most meats, liver, dairy, eggs, wheat germ, nuts, beans and lentils. 18. Tryptophan: an essential amino acid that can be obtained from plant or animal sources and is widely used in alternative medicine to help treat insomnia, anxiety, depression, and even PMS. It’s also vital for the production process of serotonin. High tryptophan foods include nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs. 19. Tyrosine: considered a conditionally essential amino acid, tyrosine is known for supporting and assisting neurotransmitters in the brain. Tyrosine, if obtained in full, helps reduce stress, improves mental alertness and mood, and even acts as an appetite suppressant. You can find it in foods like cheese, soybeans, beef, lamb, pork, fish, chicken, nuts, seeds, eggs, dairy, beans, and whole grains. 20. Valine: an essential amino acid, valine is important for everyday body functions, maintaining muscles, and for the regulation of your immune system. Get valine through kidney beans, leafy vegetables, poultry and milk.

BUILDING BLOCKS OF THE BODY Amino acids are the building blocks of protein; a substance that plays a crucial role in almost all biological processes. Next to water, amino acids in the form of proteins make up the greatest portion of our body weight, comprising muscles and ligaments; tendons and arteries; important bodily fluids; organs and glands; hair and nails, and are a necessary part of every cell in your body. When protein is broken down by digestion, the result is over 20 known amino acids. These are separated into two categories - essential and non-essential. Essential amino acids cannot be manufactured by your body, so the only way to intake these amino acids is through a healthy, well-balanced diet. Non-essential amino acids can be manufactured by your body; but the catch is your body must already have the right combination of essential amino acids and supporting nutrients to optimise healthy protein maintenance and the use of these amino acids.

health

did you know? An estimated 5% of people with diabetes have Type 1 diabetes. This means the pancreas does not produce insulin. Insulin is a hormone that transports glucose (broken down starches and sugars) from the bloodstream into the cells of the body - a vital process for the body to produce energy.

LIVING WITH

DIABETES by Daniel Mpilo Richards

BEING IN CONTROL OF YOUR DIABETES IS NO EASY TASK. IT REQUIRES AN IMMENSE AMOUNT OF DISCIPLINE TO PULL OFF - ESPECIALLY IF YOU HAVE A SWEET TOOTH. WE TALK TO NICHOLAS CARACANDAS, HEAD COACH AND OWNER OF CITY BOWL FITNESS, ABOUT HOW HE’S MANAGED TO MASTER HIS DIABETES THROUGH DIET AND EXERCISE FIRST. NICK REFERS TO THE ‘TRIANGLE OF CONTROL’ WHICH MEANS CONTROLLING DIABETES WITH DIET AND EXERCISE BEFORE MEDICATION. The first time I walked into City Bowl Fitness, at the bottom of Loop Street, Cape Town, I was greeted with a message on the wall that said “I welcome you to the community of people who have decided that easy will no longer suffice.” Around the corner, I found Nicholas Caracandas, head coach and owner of City Bowl Fitness, very calmly and sternly motivating a class to push through the last thirty seconds of their Strength and Conditioning workout. Nicholas Caracandas is a Type 1 diabetic and has been friends with his diabetes for the past 17 years. Nick is the domineering friend in this relationship, telling diabetes what to do.

helping you live life well

How do you manage your diabetes? “I have been an Insulin Dependent Diabetic for 16 years now, and I must say without my training, I would not be able to control my sugar levels like I do. As a diabetic, you have what they call the ‘triangle of control’. This means that you need to control diabetes with diet and exercise before medication. The fact is 65% of diabetics get this order mixed up. Diabetes is very much a trial and error affliction.” Nick’s story is nothing short of inspiring. His philosophy underpinning his studio, City Bowl Fitness, has to be exceptional to get things so right. So much thinking and

planning has gone into the core principles that govern his training and fitness facility. He’s the epitome of balance - someone who has mastered his mind, body, soul and his disease. What was your first thought when you heard you had diabetes? “It’s a curse! But I’ve come to realise that diabetes is not a curse and is completely manageable. The way I see it, this is life’s way of forcing me to live the healthiest lifestyle possible. It’s a blessing in disguise.”

What advice do you have for diabetics and people who want to live life well? “I always tell my clients and athletes that nutrition and exercise are like religion and politics. Find what works for you and what you believe in and stick with it. People will always try and tell you their way is best, or their gym is better, or that they know more than you. Truth is: what works for someone else might not work for you. Take people’s nutrition and exercise advice and use it as a guideline.” City Bowl Fitness is an environment that promotes community encouragement – a nice change to the many gym experiences I’ve come across, where everyone is in their own bubble. It has a culture of everyone helping each other.

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DIABETES IS NOT A CURSE… IT’S A BLESSING IN DISGUISE.

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What’s the guiding principle of your business? “We have a very personal approach and perspective on training. Helping people on a personal level limits us in some way, yet this ‘quality over quantity’ approach is the reason our doors are always open. I teach people how to move, I train with one main goal in mind: ‘real life’ fitness. I train for performance, not to look good in a mirror. After all, what is a Ferrari, without its engine? Keep the body guessing. You can apply the fitness and skills you learn in everything you do. All workouts are carried out with a relatively high level of intensity and one goal in mind – increased work capacity. We build our athetes and members up so they can fit more work into less time. This is my definition of fitness.”

5 TIPS TO CONTROLLING YOUR DIABETES 1. You control your diabetes: understand and believe that either you control your diabetes, or it will control you. 2. Learn about carbohydrates, what they are and how they impact you as a person with diabetes. 3. Control your diabetes through exercise and nutrition before medication. Medication is important but it cannot be the first point in the triangle of control. Insulin is necessary but doses larger than average will cause an energy deficit and fat percentage increase. 4. Make it known you are diabetic. Own it. Be around people who have a positive influence on your diabetes rather than those that make it difficult to keep up a healthy lifestyle. 5. It’s all about trial and error: sometimes your sugar levels will do things you cannot control. Try out different approaches but learn from these experiences. Over time we create an arsenal of things (food, disciplines, physical activity) we know are okay and others, that are not good for our sugar levels.

For more information about Nick’s discoveries on his journey to befriending diabetes go to www.diabeticathletic.com. For more information on City Bowl Fitness go to www.citybowlfitness.co.za

Daniel Mpilo Richards is owner of DMR Productions (Pty) Ltd #livingmydream

nurture

SOAK IT UP BATHING IS A CURE-ALL FOR ALMOST ANYTHING. IT SOAKS AWAY A BAD MOOD, RELAXES A CRAZY DAY, INSPIRES DREAMY IDEAS, AND RENEWS A JADED DISPOSITION. GIVE YOUR BATH EXTRA PURPOSE BY ADDING A BIT OF THERAPY. HERE’S WHAT TO ADD.

did you know?

Muchihiko Ueda, a Japanese doctor and firm believer in the bath claims that while a shower just heats up the surface of he body a long, soaking bath warms up the entire body. “The blood circulation speeds up and more oxygen is carried to the internal organs,” he claims. “Therefore, metabolism is enhanced. Also by soaking in a bath you can recover from physical fatigue more quickly, because muscles get soft and lactic acid that builds up through exertion is removed more promptly. Moreover, the floating feeling in the water greatly aids relaxation.”

TEA BAG BATH Rather than throwing in loose herbs, fix a healing bath by adding a few tea bags. You may also have a box of herbal tea you never get around to drinking that could do more for you in your bath. Two or three bags are the perfect amount for a normal sized bath. Leave them in while you bath. • • • •

helping you live life well

Chamomile is extremely relaxing and de-stressing. Rosemary is stimulating and great for circulation. Rooibos is excellent for skin irritations. Peppermint will up your mood and get you going.

HONEY For soft smooth skin add a tablespoon of honey. Stir up your bath so it mixes in well. Honey is also anti-bacterial. MILK Thank you Cleopatra for this idea. You don’t have to fill the whole bath up with milk but adding a few cups will soften skin beautifully and will soothe and calm sunburn. COCONUT OIL You definitely can’t go wrong with a full teaspoon of coconut oil in your bath. You won’t need to add any moituriser to your body afterwards. It’s hydrating and is antiageing as well.

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

BAKING SODA + HIMALAYAN SALT Half a cup of baking soda and a tablespoon of Himalayan salt brings pain relief, reduces inflammation and is deeply relaxing. LAVENDER Use lavender aromatherapy oil (a few drops will do) or cut some branches from a lavender bush and put them in a small cotton bag. You can loop this under the tap or throw it in the bath. A lavender bath is great for stress, muscle relief and countering depression. LEMON To refresh your body, shrink pores and revive your being, squeeze the juice from 3 lemons into the bath. Throw the spent lemons in as well. GINGER Ginger has a multitude of uses. It’s a great detox, excellent for cold and flu, it brings muscle relief and is very warming. If you tend to overheat be aware that although cleansing and healing, ginger increases heat in the body.

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BE MORE ECO BY USING BIODEGRADABLE PRODUCTS IN YOUR BATH AND RUNNING YOUR BATH WATER INTO THE GARDEN AS IRRIGATION.

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CINNAMON Boil some cinnamon tea or crush some cinnamon sticks in the bath for an invigorating and detoxing experience. Cinnamon is also said to help cure rashes. CAYENNE & BLACK PEPPER For a metabolic and circulation boost cayenne and black pepper are great allies. Consider using black pepper aromatherapy oil and try some cayenne pepper capsules or a teaspoon of the ground powder. Make sure you mix it into your bath well to avoid having a concentrated dose near your skin.

BOXALL & CARMICHAEL REBOOT 800mg/serving Veg Caps 60’s

SCENT SENSE Fragrance is transformative and can positively influence your surrounding. Add more fragrance to your home with these ideas.

ENERGISE YOURSELF Rebuild the Adrenal Immune System

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Tie a bunch of eucalyptus onto your shower head and the steam will activate a beautiful smell. Use a pipette to add a few drops of your favourite aromatherapy oil to the inside of your toilet roll. Everytime someone pulls paper off the roll the fragrance will activate. If you’re having guests or putting your house on show, put some lemon juice, vanilla extract, and rosemary sprigs into a pot of water and boil it on the stove to send a homely aroma around the house. Put vanilla scented tea lights in a bowl of coffee beans. As the flame warms the beans, the combination of vanilla and coffee adds a real feel-good smell.

• Treats Burnout & Fatigue • Boost Energy Metabolism

• Rehabilitate Adrenal Immunity • Boost Vitality & Alertness

BOXALL & CARMICHAEL FEMME or HOMME PLUS 750mg/serving Veg Caps 60’s

DETOX YOURSELF His & Hers No.1 Liver Support • Healthy Liver, Healthy Life • Detox from Cancer causing toxins

• Detox Heavy Metals (from eating Fish/Seafood) • Detoxify Fat Causing Steroids

Dr. BOXALL’s SUTHERLANDIA WITH OLIVE LEAF 400mg/serving Veg Caps 60’s Tincture Drops 20ml

HEAL YOURSELF Drops ideal for On-The-Go Support & to Gargle Sore Throats • Liver & Urinary Tract Health • Anti-Inﬂammatory / Anti-Oxidant

• Boosts Immunity & CD4 count • Anti-Viral, Anti-Bacterial & Anti-Fungal

Dr. BOXALL’s SCELETIUM with AVENA SATIVA 260mg/serving 30’S/60’s/120’S VALUE SIZE & Tincture Drops 20ml

CALM YOURSELF Also available in drop form for fast acting on-the-go support. • Stop Stress Eating • Boost Serotonin • Beat Stress & Tension

• Boost Concentration • Combat Anxiety, Depression & Insomnia

For more information visit us at www.wellness24.co.za Email: info@drboxalls.co.za Info Desk: 0860 666 546 Follow us on Facebook at www.facebook.com/WwwWellness24CoZa Follow us on Twitter @ www.twitter.com/Wellness24CoZa Subscribe to our FREE WELLNESS NEWS LETTER here: http://eepurl.com/78ukX

insite

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QUICK-MATURING VEGETABLES ARE BEST TO GROW DURING WATER SHORTAGES BECAUSE THEY DON’T NEED AS MUCH WATER AS OTHER VEGETABLES THAT TAKE LONGER TO MATURE.

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did you know?

Radishes were paid as ‘wages’ to Ancient Egyptian labourers when building the pyramids.

GROWING

YOUR OWN WITH INCREASINGLY DRY AND WARM CONDITIONS EXPERIENCED ALL OVER THE WORLD, CONSERVING WATER IS AN IMPORTANT OBLIGATION OF EVERY RESPONSIBLE GARDEN-LOVER. It’s been a particularly hot summer and in addition to water restrictions, droughts can cause significant increases to the price of vegetables. We’re unpacking some brilliant water-wise tips on how to grow your own vegetables and still be kind to the environment – and your pocket! WATERING WHEN & WHERE Vegetables are widely considered high water users and thirsty plants, but there are a number of ways to grow your veggies in a water-friendly way. It’s best to water your vegetables in the early morning or at night. Your vegetables do most of their growing at night so this is when they need the most water. Avoid giving them water on late mornings or early afternoons; watering at midday can lead to high water evaporation and sun damage. Afternoon watering

helping you live life well

doesn’t give your vegetable leaves enough time to dry out properly and this can make them susceptible to fungal and mould attacks. Water your vegetables less on days that are cool and overcast. It’s a good idea to provide shade covering for your vegetables to keep them out of harsh sunlight and reduce soil water loss. To conserve water, when you plant your vegetables, group them according to water needs. For example, cucumbers, zucchini, and squash all have similar water needs. Focus on vegetables that produce abundant crops like tomatoes, squash, peppers and eggplants. Vegetables need a gentle watering so water your veggie patch with a rose-head watering can, if possible. This will also allow

you to control which zones you water and how much water each zone receives. Dripirrigation is also a great alternative irrigation system for veggie patches because it waters your plants directly at the root zone.

Take an old 2L cooldrink or milk bottle and pierce holes in the sides, then bury the bottle in your veggie patch up to its neck. Pour water into the bottle – this will ensure water seeps out at root level and reduces evaporation.

WATER WISE TIPS When you prepare your soil to plant your vegetables, be sure to add compost and mix it thoroughly into your soil. Compost helps to retain water in the soil, preventing it from draining away. Planting your vegetables in pots or containers is a great way to ensure you don’t use too much water; and that the water you do use doesn’t go to waste. Plant your vegetables close together to form a canopy layer over your soil to help preserve water and prevent evaporation. Quick-maturing vegetables are best to grow during water shortages because they don’t need as much water as other vegetables that take a little longer to mature. The best veggie seeds to plant are spinach, baby carrots, baby cabbage, baby lettuce, slender star, onions, patty pans and zucchinis. Be conservative about the number of vegetables you grow to save water and space. One or two tomato plants can serve your needs and, unless you can’t live without them, avoid growing items that hog both space and water like cauliflower and broccoli. Knowing the stage of development your vegetables are in can also help you reduce the amount of water you use. Vining crops like cucumbers, assorted melons, summer and winter squash are often over-watered by gardeners. They require less water than many other vegetables, and watering is only critical during flowering and fruiting. The same goes for tomatoes, eggplant and peppers.

Get all your garden essentials from

Rather than wasting rainwater, install a water tank to maximise roof runoff and redirect it for use on your garden. Saving water from steamed or boiled vegetables is also a great way to save on water. It is full of nutrients and when cooled, makes a brilliant free fertiliser for watering your plants.

20DROUGHT-FRIENDLY

Place a watering can under a downpipe to capture rain water.

VEGETABLES YOU CAN ENJOY IN YOUR GARDEN: 1. Cabbage 2. Radish 3. Carrot 4. Squash 5. Zucchini 6. Lettuce

On a very hot day, up to 70% of water can evaporate from your soil. Mulch is one of the best moisture holding strategies you can employ. Mulching prevents evaporation from the soil surface, helps suppress waterthieving weeds from growing and can add vital nutrients to the soil. Find coarse mulch which allows rain or water to move down through to the soil. DROUGHT FRIENDLY VEGETABLES Even though there are a variety of droughtfriendly vegetables you can grow, it’s important to give them a good start. Seeds will only germinate with moisture. Young seedlings and plants need water to get established and be well settled in the ground before they’re able to withstand harsh, dry conditions. A golden rule with growing drought resistant vegetable is to space them further apart than normal. Allow 1½-2 times more space between plants than usual, allowing the roots access to a larger area to tap into for moisture.

7. Swiss Chard 8. Eggplant 9. Rhubarb (once mature) 10. Asparagus (once established) 11. Sweet potato 12. Jerusalem artichoke 13. Globe artichoke 14. Butternut 15. Pumpkin 16. Sweet Melon 17. Watermelon 18. Okra 19. Peppers 20. Legumes

Visit Starke Ayres Garden Centres to consult us for professional advice or to select from our wide range of nongenetically modified seeds and organic seedlings.

Starke Ayres Garden Centre supply plants, gardening products and landscaping services. They have a range of flowers and seed, and expert advice to help you with growing.

WIN WIN WIN

WIN

Both the Rosebank and West Coast branch of Starke Ayres Garden Centre will be issuing a ‘Grow your Own’ prize worth R250 comprising of a 30dm bag of Stanler farms – Mushroom Compost; a 1 liter worm tea fertilizer; a 2kg bag of Talborne Organics Vita Grow 2:3:2 and 6 Organic vegetable 6 packs (of your own choice) to each winner. All you have to do is attach your purchase slip with your name, phone number and email address into the in-store competition box. Note that this applies to all purchases over R150 and is valid for the month of April 2016. Starke Ayres Garden Centre will contact the winner telephonically. Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450

nurture

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OUR QUICK FIX CULTURE LOVES FAST ACTION AND COLOUR RELIABILITY, ESPECIALLY WHEN COVERING GREY HAIR, BUT THESE COME WITH A PRICE TAG OF POSSIBLE HEALTH PROBLEMS AND ALLERGIC REACTIONS.

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CHEMICAL

free

IT’S ALARMING TO NOTE THAT COMMON PRODUCTS WE USE WITHOUT THINKING MAY CONTAIN HARMFUL CHEMICALS. THESE CAN BUILD UP IN OUR SYSTEMS AND CAN BE DAMAGING TO OUR HEALTH. HAIR DYE IS ONE OF THE CULPRITS. HERE IS SOME INFORMATION ON CHEMICALS TO LOOK OUT FOR.

did you know? The first home hair dye kit was launched in 1947

helping you live life well

The first chemical dyes were synthesized from coal tar in the 1860s and in 1947 Schwarzkopf launched its first chemical home hair colouring product. Since then the colour range and use of chemical hair dyes has expanded exponentially. Our quick fix culture loves their fast action and colour reliability, especially when covering grey hair, but these come with a price tag of possible health problems and allergic reactions. As awareness of these health issues grows, more people want to switch to healthier options for colouring their hair. It helps to know which ingredients to avoid. Lets start with the big bad wolf of hair dye chemicals… Para-phenylenediamine or PPD. This compound belongs to a family of chemicals called Arylamines or Paradyes. All these dyes are synthesized from coal tar. They offer a vast colour range, are permanent, quick and easy to use. All permanent chemical hair dyes, without exception, contain one or more of the Paradyes. The darker the hair dye shade, the higher the quantities of Para-dye it contains. If you’ve ever had a burning reaction to hair dye with redness, blistering and welts, you were probably reacting to one of these chemicals. Sometimes these Para-dyes are dressed up in sheep’s clothing, and when your health

Another well-known gang of baddies are the Resorcinol chemicals. Like the Paradyes these chemicals are known skin irritants and are also endocrine disruptors, causing damage particularly to the thyroid gland. Resorcinol is a dihydroxy benzene, which comes from crude oil. Some sheep to look out for here are 4-chlororesorcinol and 2-chlororesorcinol. All Resorcinol chemicals should be avoided. Other chemicals to be on the lookout for are all ingredient listings containing the word ‘toluene’, for example Toluene-2,5-diamine sulfate, ingredients containing Naphthol, for example 1-Naphthol, and the Ethanolamine chemicals. Having now thoroughly put you off ever dyeing your hair with chemicals again, it should be noted that if chosen well and used carefully, chemical hair dyes do offer a very reliable and quick way of colouring your hair, particularly if you want to cover grey. Choose dyes that have few chemical ingredients in low doses and ideally you should do a skin patch test every time you dye your hair with chemicals. If you have ever had an allergic reaction to a chemical hair dye, it is best to avoid them completely.

l a c i m w Che

is on the line, it pays to dig a little deeper (or read the fine print). Chemicals such as p-toluenediamine, p-aminodiphenylamine, M-aminophenol, P-methyl aminophenol sulfate, 2,4-diaminoanisole and paraaminophenol are all Para-dyes and will cause adverse reactions in those sensitive to these types of chemicals. A chemical hair dye claiming to be Para-phenylenediamine (PPD) free will undoubtedly contain one or more of the other Para-dyes.

10 0% H erbal

Chemicals are fairly new on the hair dye scene. For thousands of years, we have used plants like henna, indigo and woad to dye our hair and skin.

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Become an avid label reader. There is plenty of information on the internet and a very handy guide is the Environmental Working Group’s cosmetic database called Skin Deep http://www.ewg.org/skindeep/.

family time

HAPPY

HOLIDAYS TURN YOUR HOLIDAY ACTIVITIES INTO WELLNESS INCENTIVES AND BRING SOME FUN FILLED GOODNESS TO THE FAMILY. HERE ARE 4 SUGGESTIONS TO KEEP KIDS ENGAGED AND GIVE THEM AN INTEREST IN WELLBEING PRACTICES.

Ode To The Earth Go outside into the garden or to the nearest park and use props from the natural elements to create an art piece. Leaves, acorns, bark, stones and flowers can be put into a mobile and hung from a tree. Flat stones can be stacked in piles and arranged in interesting patterns. Acorns can be placed side by side forming interesting shapes in the sand or on the ground. Use many layers of different raw materials to build onto it. Use this exercise to stimulate creativity and to get an appreciation of nature. Find a picture or two to spark ideas and then let children’s natural creativity take over. You may need some string.

Collect Inspiration Collect inspirational sayings and slogans from magazines or print them out from online quote sites or pinterest. Cut them up and put them up around the house. Little prompts directed at family members tendencies or habits make a humorous encouragement towards positive change. A sibling that can’t get out of bed in the

helping you live life well

morning may get a bedroom door full of slogans relating to sleep and early mornings. Positive sayings around the house will generate positive messaging and bring a feel-good vibe to the surroundings. Use this to teach kids to think positive thoughts.

Identify A Signature Fragrance Get kids to smell the sample aromatherapy oils at your local wellness store and see which one they love the most. Having his or her own ‘signature’ fragrance will make your child feel special. Teach them how to use their oil by putting a few drops in the bath, on their pillow, in their school bag. Get them to learn the qualities of their chosen oil and see how it might relate to their personality. This will also give them an insight into the innate qualities that make up who they are. If each member of the family knows each other’s special fragrance and knows the qualities of that fragrance it helps to bond and create understanding and consideration for each other.

Make Fancy Cocktails Kids love to mimic grown-up’s and making fancy cocktails out of superfood juices is a great way to instill excitement around drinking healthy beverages. Get a few skewer sticks, goji berries, dates, grapes, cherries and all the ingredients you need to make elaborate decorations. Cut up different variations of fruits and spike them on the top of your skewers. Allow the fruit to stick out the top of the glasses with the skewer inside. Chop up parsley, mint, lavender and lemon slices and use them to decorate the juices. Get them to shake their cocktails in smoothie shakers and serve them with all the trimmings. You can even colour some xylitol with food colouring and dip the edge of the glass in water then in xylitol to make it stick around the top of the glass. If you don’t have a juicer make herb tea and cool it down. Sweeten it with healthy sweeteners like honey, stevia or maple syrup. Give the cocktails fancy names.

BOOK REVIEWS MEANDER THROUGH CAPE TOWN OR GO EXPLORING DEEPER INTO THE BUSH, FOLLOW TWO AFRICAN ELEPHANTS, GO BANTING AND PREPARE HEALTHY FOOD FOR BABIES. THIS MONTH YOU CAN DO ALL OF THIS AND MORE. books, including The Poacher’s Moon an exposé of rhino-poaching. His work is thoroughly researched, extraordinarily detailed and laced with his incredible and unique outdoor experiences. Giant Steps can be purchased online at Amazon.

FAMILY WALKS IN CAPE TOWN | TIM LUNDY Penguin Random House Tim Lundy, an accredited mountain guide and a volunteer with the Wilderness Search and Rescue unit, takes readers on an exquisite journey around the Peninsula. The book covers routes in areas including Central Cape Town, Atlantic Seaboard, South Peninsula, Southern Suburbs and Northern Suburbs. Accompanied by rich and vivid photographs, the book offers detailed route descriptions, approximate distance of route, time needed, and effort required, as well as points of interest and ideas for fun and relaxing activities. Family Walks in Cape Town is ideal for families of all sizes and ages and designed to make you fall in love with the Cape all over again. Family Walks in Cape Town is available for sale online.

THE BANTING SOLUTION: YOUR LOW-CARB GUIDE TO PERMANENT WEIGHT LOSS | Bernadine Douglas and Bridgette Allan Penguin Researched and compiled by Bernadine Douglas and Bridgette Allan, The Banting Solution offers up answers to all your burning questions about the Banting lifestyle, as well as solutions to permanent weight loss. The book busts Banting myths, provides helpful meal plans and Banting-friendly food lists, and teaches you how to Bant on a budget. Supported by real case studies and before-and-after photographs, the book is a must-have guide for anyone considering the Banting lifestyle. The Banting Solution: Your LowCarb Guide To Permanent Weight Loss is available on Amazon for purchase.

GIANT STEPS | RICHARD PEIRCE Struik Nature Written by conservationist Richard Peirce, Giant Steps is the true story of two African elephants, Bully and Induna. Both majestic animals were orphaned in organised culling operations and destined to live out their days in captivity. The book intricately follows their individual narratives and the misadventures that lead to their eventual freedom. Peirce has authored several

the Kruger National Park; one of the world’s oldest and largest wildlife reserves open to the public. Brilliantly entertaining, 101 Kruger Tales is designed to make you laugh, gasp in astonishment and even shed a few tears. The book comprises stories, not from game rangers, but ordinary visitors to the Kruger Park and is complemented with astonishing photographs of many of the incidents. It’s a book to keep close by while visiting the Kruger, when you’re missing the bush or as a gift to friends who’ve never visited Kruger. 101 Kruger Tales: Extraordinary Stories From Ordinary Visitors To The Kruger National Park can be found on Amazon for purchase.

101 KRUGER TALES: EXTRAORDINARY STORIES FROM ORDINARY VISITORS TO THE KRUGER NATIONAL PARK | JEFF GORDON Struik Nature Jeff Gordon has collected thrilling, spinetingling and bizarre true-life tales that take readers on an exciting adventure through

HEALTHY FOOD FOR A HEALTHY BABY | Monique Le Roux Forslund Struik Lifestyle Licenced health coach, fitness instructor, teacher and mother of three, Monique le Roux Forslund shares her first-hand experience of the effect food has on children. Healthy Food for a Healthy Baby is a detailed guide on how to give your little one a healthy and nourishing start to life. The book includes more than 100 easy-to-follow recipes, practical, nononsense advice for feeding babies from six to eighteen months, and many great tips for positive mealtimes. The recipes do not include unhealthy fast-acting carbohydrates, e.g. wheat flour and sugar. An added bonus is helpful information on encouraging your child to develop mealtime independence. Healthy Food for a Healthy Baby is available online for purchase. SHOP THE BOOKS ONLINE OR AT AMAZON.COM

helping you live life well

PH_Tour_Wellness_Advert_280x190mm_02.pdf

31/06/2015

11:11 AM

CMY

move

10 MIN

ROUTINE

FITTER

FASTER

IF YOU THINK YOU DON’T HAVE TIME TO EXERCISE, THINK AGAIN. HERE’S A HEART PUMPING, ENDORPHIN RELEASING ROUTINE THAT ONLY TAKES 10 MINUTES AND WILL MAKE YOUR BODY FEEL IT’S ALIVE. BESIDES THAT YOU’LL BE ENERGIZED, BOOST YOUR CIRCULATION AND BUILD SOME MUSCLES. USE THIS ON DAYS WHEN YOU CAN’T GET TO YOUR NORMAL TRAINING ROUTINE, YOUR HIKE OR YOGA CLASS.

1. MARCH ON THE SPOT – 60 SECS make it fast bringing your knees up horizontal to the ground and getting your opposite elbow to almost touch your knee.

3. JUMPING JACK - 60 SECS jump your feet out to the side and sweep your arms up over your head then jump feet back together and bring arms to your side. Keep repeating.

5. PLANK BICYCLE – 60 SECS start off in plank position bend one knee forward towards your chest then back into plank, do the same with the other leg and keep repeating.

2. SKIP – 60 SECS grab a skipping rope, stay on your toes and jump as high or low as you like.

4. BUTT KICKS – 60 SECS jump and bend one leg at the knee to get your ankle to kick your butt, jump straight onto the other side. At the same time bend elbows and pump arms together.

6. HIGH KICKS – 60 SECS Think cabaret, kick alternate legs up as high as you can get them, go as fast as you can.

did you know? If you have a desk job, getting up and walking around or climbing steps for 5

minutes every hour can burn up to 1,000 extra calories a week. This can help decrease fat tissue and help maintain or even lose weight. It’s also extremely important to break up long periods of sitting.

helping you live life well

7. SIDE SQUATS – 60 SECS Squat down as low as you can, stand up take a step to the left and squat down again. Repeat on the other side.

8. SIDE LUNGES – 60 SECS Start off in standing position, raise your arms above your head. As you bring arms down lunge your left leg out to the side transfer your weight onto this leg and bend low. Your right leg will be stretched out straight to the side. Move back to centre and repeat on other side.

9. ARM CIRCLES - 60 SECS Move both your arms at the same time in wide circles coming up the front of your body and down the back.

10. HIP CIRCLES 60 SECS Keeping your feet slightly apart, move your hips in wide circles – as far as you can to the left, the back, the right, front and repeat.

insite

MEET

McPherson spotted me and asked me to be her personal trainer. I have been lucky as it has been organic growth and word of mouth. Celebrities have given weight to the book, and it has gained a wider audience than perhaps otherwise possible. Today I have sold 1 million copies of my books worldwide. I have made a point of not selling my name, the book is not about me. It’s a humble and relatable approach to living a holistic life.

JAMES DUIGAN

ESAELER SSERP

ot gnimoc eb lliw seires naeL dna naelC fo rohtua gnilles-ts

WE WERE LUCKY TO CATCH UP WITH JAMES DUIGAN, WORLD-RENOWNED WELLNESS GURU AND OWNER OF BODYISM, LONDON’S PREMIER

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HEALTH AND FITNESS FACILITY, ON HIS NEW BOOK TOUR IN CAPE TOWN.

JAMES IS ONE OF THE WORLD’S TOP PERSONAL TRAINERS WITH A-LIST

In 2010, did people think your talk of acid and alkaline food, stress and more sleep to get a flat tummy was mumbo jumbo?

CLIENTS LIKE ELLE MCPHERSON, ROSIE HUNTINGTON-WHITELY, LARA STONE AND HUGH GRANT. CHERYL STEVENS GETS THE LOW DOWN ON ALL MATTERS TO DO WITH LIFESTYLE AND HEALTHY LIVING.

RUOT ROHTUA

In 2010 when I published my first book,

urutheg publisher ssenldidlenot w want deme nwtootalknabout er-dlro quinoa and kale; now they have their own htlaT-Shirts! eh rThere eimisearplot ofs’ntalkodinngeneral oL ,msi gniabout llestpeople seb ehaving ht foanroacidhtdiet ua and eht si e being too acidic. There is lots of research But nael ,!tsaout Fthere ymthat msays uTthistaislFnotntheacase. eL & there is proof that the body self-regulates roirandrawill Wlevel naitself eLout&from naanelacidic C ,kstate oobko to an alkaline state. If the digestion is very fo eacidic, no sthere i nais gnoiu D sthatem J .ybody cnang doubt thatathe has to work harder to deal with an acidic stnstate. eilc Being tsil-acidic A eTh srenfrom iaritt lan takes .away functions. It’s all eisoworking R ,noptimally osrehinpother caM ellE edulcn semantics. Same as sugar. Sugar is toxic enoand tSis thearcause aL of,3yord4nofathe G topdhealthivaD ,y related diseases in the world today, but theoretically, sugar is not listed as a toxin! Semantics. What would be your top 3 nutrition

What brings you to Cape Town?

kootips c for ot people nraewanting l ot dtoehave en auflat oy ,lle tummy? sa detacilpmoc sa ro drah sa e sourced quality protein ,koo1. bkChoose ooCwelleTh :efiL rof naeL dn 2. Choose Good Quality Carbs – htiw yunrefined aw ebrown ht forice,pwild etsrice,yrquinoa eve uoy and vegetables. lliw3. taNourish ht sthe pibody t yrwith ekhealthy oocfats. dna sep My doctor recommended a treatment of ,setWhat unim ni view slaeonmthesufuture oitiroftun p is your sedatives and steroids to try and ‘normalise’ me. Luckily my parents were more creative nutrition – where is it going? .elytsefil ro t than that and took me to see a Naturopath,

My wife and I were in Cape Town last year for six weeks, and we loved the country. My ro ,soneisale pocinwSouth eiveAfrica r ,seirwho iuqrecommended ne aidem my llaparents roF take me off books have been sugar. Three days later my and done well. :tcatnoc esaelp stseuqer weivretncat i ran away, and my cough stopped! From an early age, uvoldN adnasA You moved to Britain from Australia I had a real idea of how food can affect you 23make 82you 6 1feel. 10 it 0 can in 1996, how did you get into fitness and how 0 and how did you discover your holistic approach to weight loss?

People are becoming more informed and are looking for authentic products and brands. Corporations are still stringing us along – Low Fat was a con and landed up killing people. The Food Pyramid is a scam. Now it’s Gluten Free. Food that is claiming Gluten Free but is packed full of sugar – it will still kill people. As people become more educated about food, they need to support food integrity, farmers markets, organic, local produce, authentic suppliers and

,ragus tuo gnittuc detacovda taht ecivda – staf ’doog‘ gnitae az.oc.anacaj@adnasa Who was your first celebrity client and .maertsni how did she find you?

:tcatnoc seiriuqne selas roF It started when I was five years old; I had aideaccident. M anacI awas J a personal behavioural issues - I was hyperactive, had It was a happy dael nac taht sgnivarc eht gn trainer at a gym in Australia a terrible cough and could not sleep. 0023 826 110 where Elle ,sevaworcim esu ot rehtehw n az.oc.anacaj@noitpecer helping you live life well

,tellubirtuN ro rezilarips a gnitt

commerce will follow the money. We need to lead commerce to do the right thing. Turmeric is the new Kale, the new food to watch. Get it into your diet. Our lifestyle theme this month is good carbs and healthy fats – do you recommend carbs and fats in your diet? Yes, we need carbs for energy. Choose good carbs like quinoa, sweet potatoes, brown rice, spinach and asparagus. Eat an abundance of amino acids (protein), but choose wisely and intelligently what carbs, proteins and fats you put into your body. Fats are not called essential for nothing – my top pick would be Omega 3 – choose intelligently and get fats from a real source. What is your best food to eat at home? We make our bread with egg, coconut oil, almond meal, chia seeds and quinoa flour. I eat it with poached eggs and harissa paste for breakfast. For lunch and supper, it’s usually grilled fish or chicken with salad. We eat one meat-free meal a week to rest our digestion. Tell me about your new Recipe Book – Clean and Lean for Life. My wife and I worked with lots of different people on the cook book. We developed the recipes and clients contributed their recipes to the book. The Wellness industry is very disempowering – it does not have to be complicated, calorie counting, dieting and cutting out whole categories of food. Writing a book is an enormous responsibility. We empower people and get people to take responsibility for their eating plans. We point out what works and what doesn’t. The book is about eating the right foods – the good carbs, protein and fats. Eating more fruit and veg. Cutting out sugar and refined carbs, trying to eat organic and staying away from pesticides. Tune into your body and make your decisions. People don’t know what ‘normal’ feels like; they live with headaches and exhaustion and think it’s normal. What is the core message? The message is about self-acceptance. It’s not about punishing yourself about what

food you eat. It’s not about exercising until you are exhausted and pushing yourself beyond your limits. It’s about listening to your body and living a happy, healthy life. It’s about healing the body by fixing up the gut, so the body and brain functions well. It’s about finding the right exercise for your body, exercise that makes you happy. It’s about being grateful and practicing abundance.

“

LESS IS MORE – PUSHING YOURSELF TO EXHAUSTION AND RUNNING FOR 2 HOURS A DAY IS NOT THE ANSWER. IN FACT, WHEN YOU RUN LONG DISTANCES YOUR CORTISOL LEVELS RISE AND IT GETS DUMPED AS FAT ON THE ABDOMEN. DO LESS. MEDIATE AND LEARN TO BREATHE.

“

Exercise has been a big part of your previous books. What is your advice for people who exercise? Listen to your body. Do what is right for your body and is good for you. Don’t punish yourself for not doing exercise or punish yourself while doing exercise with these routines that are designed to injure the body. If you are not enjoying your exercise and you are stressed out and exhausted it is not any good for you. The body loves to move, play tennis, do yoga, walk – vary your exercise every day and don’t overdo it.

What are your top 3 exercise tips for people wanting a flat stomach? 1. Stop all sit ups – replace them with planks and twisting. 2. Less is more – pushing yourself to exhaustion and running for 2 hours a day is not the answer. In fact, when you run long distances your cortisol levels rise and it gets dumped as fat on the abdomen. Do less. Mediate and learn to breathe. 3. Find a new way to move – don’t do the same exercise all the time. If you vary your exercise, the body has to work harder to burn fat. Do exercise that makes you happy and is revitalising. Food and fitness are very fashion driven? How much has your nutrition advice and exercise changed since you first started in 1996? Yes, it must change and evolve. If I were doing the same as I did in 1996, I wouldn’t have learned anything. I have learned, that we need to be kinder and more inclusive. We must know what we are and find ways to eat and exercise that work for us. I always go back to eating more vegetables, less sugar, fewer pesticides. Choose wisely and intelligently what you put into your body. Who was your biggest success story and why? It was a letter from a girl who had read my first book when she was 17. She hated herself then and learned to embrace herself and love the food she ate. My book taught her how to be empowered by the choices she made and not feel bad about herself. I think it is really heart breaking that people hate themselves, what a terrible way to live. I find it very humbling that my message has helped to change even one person’s life.

Is a flat stomach something you can have after children or if you are over 30? Everyone can have a flat stomach. My wife has had two children and has a flat stomach. It is accessible to everyone by the food you eat, the lifestyle you live and the exercise you do. The worst thing you can do to get a flat stomach is sit ups. Rather do plank to engage the abdominal muscles correctly.

SHOP CLEAN AND LEAN FOR LIFE THE COOKBOOK ONLINE AT WELLNESSWAREHOUSE.COM

GETAWAY

tip The Sugarbosch

CAPE DUTCH

restaurant is open for lunch but dinner isn’t available at the Estate so make sure you find a restaurant option in the area or alternatively have a big lunch. If you’re planning to go on a walk or kick back and not move during your stay, bring drinks and snacks with you so you don’t have to drive into town to stock up.

SPLENDOUR FROM CAPE TOWN IT’S AN EASY 35 MINUTE DRIVE TO THE WEBERSBURG CAPE DUTCH ESTATE IN STELLENBOSCH. ONCE THERE, YOU’LL FIND AN HISTORIC, STATELY HOMESTEAD COMPLETE WITH A BOUTIQUE WINERY AND SWEEPING VIEWS OF THE HELDERBERG MOUNTAINS. The farm was originally established in 1693 with the homestead and cellar as old as 1796. They boast a winemaking history of 219 years. Limited amounts of exclusive blends are made at Webersburg and you can sample them in the tasting room. Winemaker Mathew Van Heerden, nominated as one of the 10 top winemakers in the world has numerous awards and accolades under his belt. There are four accommodation options – the Manor House, Jonkershuis, the Owner’s Cottage and Vineyard Cottages. We stayed at the Manor House with its huge luxurious rooms and yellow wood floors. It has two lounges with fireplaces and 5 rooms, which can be booked

helping you live life well

out individually or if you bring a group you can book the whole house. Everything from a swimming pool, air conditioning and king size beds to tea and coffee making facilities, and spacious bathrooms is available. The Bistro is open for lunches from Monday to Sunday and can be booked out exclusively for private functions. It’s so easy to be ultra relaxed and simply enjoy the beauty of the surroundings either curling up at the fire with a book or lying by the pool. There are also some lovely walks you can do from the estate through the vineyards and around the neighbouring farms.

For more information about Webersburg log on to www.webersburg.co.za

w e n

milk thistle extract Milk Thistle Extract is a herbal remedy traditionally used to support and protect liver function. The Wellness Warehouse trusted own brand remedy, provides a high potency extract of 300mg of Silymarin per vegecap. Made from only the highest quality leaves and flowers of the thorny milk thistle plant. High potency extract Consists of active ingredient Silymarin Traditionally used in Chinese medicine Natural ingredients Suitable for vegans

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