The Food Issue

THE PROTEIN STORY

INSULIN RESISTANT

Too much or not enough

Is this you?

Sweet Tooth SOLUTION

MEDICAL MUSHROOMS Hope for chronic illness

Roasted almond chocolate

HUGS & HAPPINESS

Gluten-free

GOODNESS

Be a fabulous parent

A world of taste & flavour

DEEP BLUE ZEN Mindfully swimming

THE

Food Issue

R15 (incl. VAT) FREE IN-STORE WITH PURCHASES AUGUST 2015

Offers valid from Saturday 1 August until Monday 31 August 2015.

Selected items may not be available at certain stores.

We reserve the right to limit quantities. E.&O.E.

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PUBLISHER'S LETTER

magazine

THE FOOD ISSUE

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e’re using this issue to get clarity and help on the many issues surrounding food. From gluten-free tips, to how much protein to eat and whether insulin resistance might be something to look out for we keep it simple and keep you informed.

We know for sure now that it’s absolutely possible to eat everything you want as delicious as you want and to keep it healthy. There’s a host of recipes both tempting and tantalizing yet of course, powerfully good for you. For chronic disease sufferers we speak about the wonders of medicinal mushrooms. Our family section deals with creating happy kids, and in self care offers excellent advice on cultivating clear and glowing skin. I’d never thought of mindful swimming but Nicola puts us in the picture with this zen practice. Once again we’re taking you with us on a journey of wellness. A journey where we recognize individual differences and strive to learn more about ourselves so we know the solutions that best suit our individual temperament.

Bon apetit!

Yours in Wellness Dr. Sean Gomes Co-founder

helping you live life well EDITORIAL PUBLISHER: Dr. Sean Gomes EDITOR: Robyn Wilkinson robyn@wellnesswarehouse.com EDITORIAL CONTRIBUTOR: Catherine Hayden catherine@wellnesswarehouse.com DESIGN & ILLUSTRATIONS: Inge Smit and Lizanne Smit design@wellnesswarehouse.com DIETITIAN: Melissa Gomes

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

STORE LOCATIONS

We are delighted to announce that the Wellness magazine is now on sale at Starke Ayres in Rosebank, Cape Town.

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

We asked our cover model Natalie Krug how she lives, life well and her favourite wellness tip.

Wellness Warehouse Wembley Square & Wellness Café Wembley Wembley Square, Gardens, Cape Town. 021 461 3775, 021 462 1007 Wellness Warehouse Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Warehouse Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106

As far as possible, I eat organic and stay away from genetically modified and processed foods.I try and get enough sleep and spend quality time with family and friends, outdoors and in nature. Motherhood keeps me very active too.

Wellness Warehouse Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 461 2661 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

My wellness tip is to surround yourself with positive people and situations. Everything in moderation, except water. You can never have enough, hydrate, hydrate, hydrate.

Wellness Warehouse Waterfront 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 Online Shop 261 Bree Street, Cape Town. 021 003 3552 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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For more information on trading hours visit wellnesswarehouse.com

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com

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Try our organic raw food range full of gluten-free, dairy-free, VEGAN and OTHER healthy options.

PLENTY of goodness, NO refined sugars.

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E XC

TO W L U S I ELLN VE ESS

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For more information visit www.planetorganic.com

contents AUGUST 2015 EAT WELL 18

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SWEET TOOTH SOLUTION - Our Banting Blondes bring us a guilt-free Roasted Almond Chocolate Block to pacify a demanding sweet tooth.

DINNER PARTY WITH MORE - Next time you host a dinner party; add extra nutrients. Without compromising on taste, use some of the countless options for pleasure and indulgence in a great meal that’s big on nutrition. Follow our menu for a winning feast.

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MASTERING GLUTEN-FREE - Finding out you are gluten-intolerant might come as a shock but follow these tips and, besides recovering your health, you’ll discover a new world of tastes and flavours.

THE PROTEIN STORY - How much protein should we really be eating? Here’s everything you want to know about better protein choices, hormone-free protein, the pro’s and cons of a high protein diet and more.

BE WELL 30

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MEDICAL MUSHROOMS - From chronic illness to general health, medicinal mushrooms are acquiring more and more accolades. We look at the benefits and specific curative effects of different mushrooms and the conditions they’re used for.

INSULIN RESISTANCE - Insulin resistance is more common than many people know and is sometimes only diagnosed when conditions like diabetes occur. We look at symptoms and causes.

GLOWING FIT - Rushda Ebrahim, is a functional trainer from Cape Town who teaches women only classes. We speak to her about her philosophy, her positive approach to health and fitness and her tailored functional training.

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LOOK WELL 52 58

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SKIN CARE TIPS – Little daily practices make all the difference to a beautiful clear skin. From the inside to the outside you’re going to love our tips.

PAMPER PACK – Here’s a list of our favourite me-time essentials for self nurture. Use our guidance to feel nourished.

LOVE WELL 56

LIVE WELL 14

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7 TIPS FOR HEALTHY EATING - These days we’re bombarded by many different healthy eating fads, and it’s hard to know which one to follow. An overall vision and long term commitment is the best way forward.

DIET FACTS & FADS - Take a good look at the concept of dieting and see if there’s another way. Read about wholefood trends, bubble tea, no-bake brownies and printed 3-D food.

MOVE WELL 40

DEEP BLUE ZEN - Nicola Joubert reports on the practice of Mindful Swimming, the elements that go with it, and how to a achieve this effortless and graceful zen practice.

www.wellnesswarehouse.com

10 42 48 61 63

HUGS & HAPPINESS - Certain environments and mind states create a vibration of happy flow. Here are some tips to introduce into your home for a harmonious parent child interaction.

REGULARS

Editor’s Choice - feel more beautiful Read Well - gather everything you need Journey - loving Moolmanshof in

Swellendam

Classified - lets you know what’s happening in your wellness community with workshops, retreats, therapies and more 5 Quick Facts is all about women’s health

ON THE COVER

MODEL: Natalie Krug PHOTOGRAPHER: Anton Robert STYLIST: Rouxmia Bougas

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NOT ALL SUPERFOODS ARE CREATED EQUAL Experience the Organic Traditions difference and discover the true power of superfoods.

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Don’t be the poster girl for chronic thrush Get long-term relief 1 with Kolorex® Advanced Care and exit page left • Scientifically proven efficacy1 • Longer lasting relief from chronic candida1 • Effective relief from thrush for at least six months1* • Easy softgel capsule with no aftertaste3

Available in Wellness Warehouse stores without prescription

Live life carefree * Individual results may vary 1. Kumari A, Bishier MP, Naito Y, et al. Protective effect of an oral natural phytonutrient in recurrent vulvovaginal candidiasis: a 12-month study. J Biol Regul Homeost Agents 2011;25(4):545-53. 2. Kolorex® Advanced Care package insert. 3. Damayanthi RD, Narayanan N et al. Soft Gelatin Capsules – A review. The Pharma Review (February – March, 2008)4. Marketed and distributed by: Glenmark Pharmaceuticals SA (Pty) Ltd, Vorna Valley, Midrand. www.glenmarkpharma.co.za. KOL0023

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EDITOR’S CHOICE

FEEL MORE BEAUTIFUL “Make sure you wake up early enough to have a few minutes of luxurious self-care. It could be something as simple as doing your hair, painting your nails or taking a hot shower with scented oils. Light a candle when you have your breakfast or put on your favourite song before you leave the house. Do something nice, just for yourself. Wear your best underwear, your favourite perfume or a special necklace or piece of jewellery.” Marthe

Buff Brilliance

I’ve been using the Mira beauty sponge for a few days now and I love what it’s doing for my skin. It’s made from 100% natural fibres and has no added preservatives or colouring. It’s pretty soft and non-abrasive, you can buff your skin thoroughly without worry. You will stimulate blood circulation, eliminate dirt, excess oil, bacteria, blackheads and blocked pores. It’s moisture rich and naturally alkaline.

It’s also biodegradeable and you can cut it up and use it as fertilizer when you’ve finished. Mira Beauty Sponge NOW R69,99 | SAVE R20 *from 1-31 August

All Year Protection

Sunumbra is a locally made natural sun screen with organic ingredients developed, formulated and manufactured in South Africa. Ingredients like Cape Chestnut Oil, Camauba Wax, Aloe Ferox, Kigelia and Cape Chamomile are all wild sourced or organic. Besides sun protection, it’s rejuvenating and moisturizing too. It provides a high level ‘4 star’ certified protection against UVA radiation, 100% free from harmful chemicals and manufactured by an eco-certified laboratory. The packaging is recyclable and printed on chlorine free paper with soya ink.

Sunumbra Daily Sunscreen R200

Healing Skin Balm

Shine Through

Argan oil’s sterling reputation is testament to this highly effective oil with anti-ageing and skin boosting qualities. This brand is absolutely 100% pure. After as little as one weeks use you will notice an added shine and boost showing through your skin. It’s an invaluable and essential beauty gem. Pure Organic Argan Oil R135

Sud-Licious

Spoil yourself with a choice of fabulous soaps all hand made at the foot of the Drakensberg, in the KZN Midlands. Coventry has been making soap for over twelve years. Choose from Heavenly Lavender to balance and normalize the skin; Colloidal Silver which is a powerful, natural antibiotic and preventative against infections; Sutherlandia Herb with wonderful healing properties and Tea Tree Oil for the symptoms of Acne, Shingles, Eczema, Psoriasis and more. The Aloe Ferox bar has added Rooibos which helps skin retain moisture, relieve skin irritations and stimulate cell regeneration.

Coventry Soaps R35,99 each

This wonderful formula has all the best Africa can offer with Baobab, Mafura Butter, Grapeseed Oil and Buchu as well as Bentonite clay. It’s been formulated for acne and problem skin and has a deep cleansing action and high concentration of minerals that decongest and heals your skin. Leave it on overnight and feel the difference in the morning. Use it on the face and any other area of the body that needs it. Skin Clays Night Balm R85,99

Perfect Solution

For many people, thrush is an ongoing challenge and difficult to get rid of. This formulation from Glenmark Pharmaceuticals has shown highly effective results in relief from infections like thrush and Candida Albicans. It’s available over the counter without a prescription and contains an extract from Kolorex Horopito. One course of Kolorex shows effective relief from thrush for at least six months. Kolorex R299,99

Kiddie Confidence

Make sure your children are getting the nutrients they need. Most children are deficient in EPA and DHA, the omega-3 essential fatty acids in fish oil. They are crucial building blocks for developing children and play key roles in every aspect of health, including brain and eye function. These tasty, patented, and natural fruit flavours are a genius way to give children these essential nutrients. Nordic Kiddie Omega 3 Gummies R329,99

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Selected items not available at all stores. Items not listed at a particular store can be ordered for you or bought online at www.wellnesswarehouse.com

Patented ingredients • Concentrated extracts QualiSafe™ 10-step quality assurance process

Insist on SOLAL

®

NO SUBSTITUTION

THIS WINTER

SOLAL® has your whole family covered

SOLAL®’s Immufend™ range Contains patented clinically-proven Wellmune and other herbal extracts to help address the underlying causes of immune problems during winter, not treating the symptoms only. ®

Immufend™ Immune Defence

ACTIVATES STRENGTHENS PROTECTS

Immufend™ Cold & Flu RELIEVES SYMPTOMS

Immufend™ Cough & Chest

REDUCES COUGHING

A strong immune system reduces risk of infections.

Immufend™ Immune Defence contains extracts that work in three ways to support immune function. Available in capsules for adults, and a sugar-free and alcohol-free syrup for children.

Colds & flu: Relieve the symptoms and boost immune function.

with patented clinically tested

Immufend™ Cold & Flu helps relieve symptoms including fever and sore throat, whilst also boosting the immune system.

Available in capsules for adults, and a sugar-free and alcohol-free syrup for children.

Coughing can help - but not too much.

Immufend™ Cough & Chest syrup both loosens phlegm and reduces coughing frequency.

This makes it useful for both wet (productive) coughs as well as dry (barking) coughs. Available in a sugar-free, alcohol-free syrup for both adults and children.

Alcohol-free | Sugar-free No artificial sweeteners

Mix and match Immufend™ products Immufend™ products can be used separately or combined together depending on need. Immufend™ Immune Defence can be topped up for a few days with Immufend™ Cold & Flu if symptoms such as runny or blocked nose develop and/or with Immufend™ Cough & Chest for coughs and chest-congestion.

It’s what’s inside that sets us apart

10-Step Quality Assurance to ensure stability, composition and strength from raw material selection and testing, to final product quality and effectiveness.

086 11 SOLAL or 086 11 76525 | solal@solaltech.com | www.solal.co.za | www.facebook.com/solaltech | @SolalTech

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COMMUNITY

views & news

join the conversation!

EMAIL Get in touch and you might just feature on our community page. Don’t forget our Wellness Wednesday giveaways on Facebook and watch out for spot prizes on Twitter. community@wellnesswarehouse.com

WIN! Don’t forget our #WellnessWednesday Facebook giveaways

WIN

INSTAGRAM all_organised Healthy start to a Sunday at Wellness Warehouse with green juice...

WIN designer eyewear from Oculus COMPETITION WITH OCULUS EYEWEAR Amp up your personality in the Oculus ‘SPOT THE SPEC’ competition.

TWITTER I Love Foodies Yummy cheesecake and flat whites at Wellness Warehouse.

Omnomnom. @wellnews #Coffee #Cake

TWITTER SleekgeekSA Yum .. Sexy burger and green smoothie!

Have a healthy happy Saturday Sleeks! @wellnews

We’re determined to add more uumph to eye care, and because there’s nothing nerdy about Oculus or their frames, we’re challenging you to add some visceral to your vision. Here’s how to stand a chance of winning a pair of their stylish frames.

1. Pop into Oculus, be bowled over by the rows of eye candy frames they have on offer, see if you can find the perfect frame to match your personality.

2. Snap a selfie of you in your dream frame and post it on their facebook page (The Oculus).

For the next 3 months we’re going to be posting pics of you in your favourite frames in this space. Then in September, we’re awarding a free pair of frames to a lucky winner.

They’re expecting you, just say you are entering the Wellness magazine competition and they’ll help you choose a frame and take a pic. The deadline for this competition is 30 September.The winner will be chosen on 1st October 2015. Find Oculus at the Mirage building, corner Strand and Chiappini street, Cape Quarter.

B E S P O K E

For more Wellness news and special offers sign up online for our newsletter at www.wellnesswarehouse.com/newsletters 12

E Y E C A R E

What makes Wellness cakes special? A lot.

We use the best, freshest ingredients.

We never compromise on quality. And we make sure you can have your cake and eat it whether you’re looking for something raw, vegan, low-carb or free from sugar, wheat and gluten.

R40

How do we do it?

Not only better

Our ‘Free From’ Coconut Chocolate Cake uses coconut oil and nut butters instead of dairy butter. Dairy milk is replaced with almond, rice or quinoa ‘milks’. In vegan cakes we often use chia or flaxseeds instead of eggs. Then, we use raw honey, agave, xylitol or maple syrup instead of cane sugar.

Our cakes aren’t only better for you than other cakes. We make sure each of our creations contains something that’s good for you – whether that’s nuts, a superfood, fresh fruit or cacao or another ingredient that inspires us at the time.

‘Free From’

Coconut Chocolate

CAKE

Our Coconut Chocolate Cake is free from wheat, gluten and sugar (it does contain low-GI xylitol). Instead of wheat we use ground almond which, combined with cream cheese and cream, makes this a proteinpacked treat. Grab a slice – and don’t forget your tea or coffee.

*Slice of cake & tea/Americano Excludes herbal teas, cappuccino and lattes

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eatwell

healthy foodmarket

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Notice when you are eating from an emotional need rather than a need for nutrition. Have a glass of water instead and let your emotion or feeling pass by without feeding it.

7 TIPS for healthy eating

by Zoey Lapinsky

These days we’re bombarded by many different healthy eating fads, and it’s hard to know which one to follow. Our advice is to create an overall vision for a disease free, healthy and energised life – make a long term commitment to a lifestyle that embodies health and use these tips as guidelines to get you there.

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helping you live life well

eatwell

healthy foodmarket

1. Find balance

5. Energise your afternoon

Ever heard the phrase too much of a good thing is bad? That’s because it is. So whether you’re eating too many sweets, too many carbohydrates, a protein only diet or 5kg’s of carrots a day, an extremist approach isn’t going to give you health, vitality and longevity. Each food group provides a part of what’s needed for vibrant health. So mix your colours and food groups.

Most people usually experience an energy slump from 1pm to 4pm in the afternoon. Commonly we’ll have a coffee and something like a muffin. But this doesn’t last long and sets up a craving for something else soon after. Nutrient rich foods including whole grains, whole fruits and vegetables, means more energy that is sustained throughout the day.

6. Check your emotions

2. Downsize

3. Go for nutrient density

Containing emotion is one of the biggest stumbling blocks when it comes to food.

Whether it’s an emotion we’re trying to prolong, or one we’re trying to stifle. We eat to cope. Making a healthy diet into a lifestyle means making longevity a priority.

Instead of living a life based on in instant gratification; give yourself a reason to create a bigger picture. Allow your long term health (your bigger picture) to serve your now, rather than living in a series of disconnected now’s. Notice when you are eating from an emotional need rather than a need for nutrition. Have a glass of water instead and let that emotion or feeling pass by without feeding it.

Foods can be full of nutrition and flavour or they can be full of fillers and chemicals. Our stomachs wait to feel full before sending a message to our brain that we’ve had enough. It takes significantly longer for the stomach to send that message when we’re eating highly processed nutrient poor foods that stimulate our reward and feel good brain centres but don’t satisfy nutritional needs. We get hungrier faster, crave high sugar, ‘quick fix’ foods and don’t notice when we overeat.

To make it work, plan ahead. This might mean shopping for your weekly healthy meals and snacks for a week in advance; making food preparation a fun family event; reading labels and knowing which brands are the healthy one’s or finding reliable sources online. There are a myriad of ways you can change your routine to promote your health. Ordering your basic groceries online is a great timesaver too.

Just because the sign reads All you can eat, doesn’t mean it’s a good idea. In a world of supersizing it’s easy to overload our plates – even if it’s with nutrient rich food. Feeling tired or sick or having a sore stomach after a meal, is a sign you’ve had too much. If you’ve stopped noticing when you’ve had enough, it’s time to start paying attention and re-educate your body. Find out what works best for you, it could be several small meals with a healthy snack (like a fruit or nuts) in between, or fewer, slightly larger meals, with no snacks.

4. Choose smart sugars ‘Sugar craves sugar’ and it’s everywhere.

It’s in our sweet treats – where we’d expect to find it, and it’s also disguised in healthy foods. It’s in cereals, sauces, bastings, salad dressings, fast-food ‘slap’ chips, tinned and often frozen foods. Our reward centres get bombarded by additives that keep us buying more. We easily eat more than 10 times the recommended daily allowance. As a general rule sugars in their natural state, (think whole fruits, like apples) are good, easy to digest and promote blood stability. They come packaged by nature with fibre and nutrients that automatically stabilise our blood sugar. Moderation is key though. Natural options shouldn’t be overdosed either.

7. Plan Ahead

Zoey Lapinsky is a yoga teacher, craniosacral fascial therapist and issue resolution consultant.

For more information visit www.resetmeforlife.com

did you know?

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The darker a sugar, the less processed it is. Coconut blossom sugar, pure maple syrup and molasses are naturally dark sugars filled with nutrients and sustained energy.

If you set an overall vision for your nutrition, the less likely you are to crave sugary foods that give you an instant boost - and drop.

You can curb a 4pm chocolate craving by having a piece of fruit at 10am.

wellnesswarehouse.com

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ADVERTORIAL

Food For Sight

Age-related macular degeneration (AMD) is the leading cause of vision loss in people over the age of 60. The disease affects the retina, the paper-thin tissue lining the back of the eye.

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n the very center of the retina is the macula, which contains the highest concentration of light-sensitive cells, called rods and cones.

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Cones provide sharp, detailed, central vision used in activities like driving and reading.

In macular degeneration, cells in the macular region begin to die, causing blind spots and distorted central vision.

The two types of macular degeneration are dry and wet.

People can develop both types of the disease.

The disease can affect one or both eyes.

The disease may progress slowly or rapidly.

Dry macular degeneration may advance and cause vision loss with or without turning into the wet type of the disease.

However, not everyone with early AMD will develop the advanced form of the disease.

Dry Macular Degeneration The most common type of macular degeneration, about 85 to 90 percent of cases, is the dry type: • •

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The photosensitive cells of the macula slowly break down.

Yellow protein deposits called drusen (extracellular waste products from metabolism) form and accumulate under the retina between the retinal pigmented epithelium (RPE) layer and the Bruch’s membrane, which supports the retina.

Drusen are often found in the eyes of older people, but an increase in the size and number of these deposits is frequently the first sign of macular degeneration.

Over time, drusen lead to deterioration of the macula and the death of RPE and photoreceptor cells. This process results in a blurring or spotty loss of clear, straight-ahead vision but does not cause pain.

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In the early stages of the disease, the patient may notice slightly blurry vision. However, as more and more of the cells die, central vision worsens.

Although dry AMD does not cause complete blindness, in its most advanced form it can cause profound central vision loss, severely affecting a person’s quality of life.

Wet Macular Degeneration Wet macular degeneration accounts for approximately 10 percent of the cases of age-related macular degeneration. Vessels grow behind the macula as RPE and photoreceptor cells die.

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The Bruch’s membrane begins to break down, usually near drusen deposits, and new blood vessels grow.

This growth is called neovascularization. These vessels are very fragile and can leak fluid and blood.

The leaks result in scarring of the macula and the potential for rapid, severe damage.

Straight-ahead vision can become distorted or lost entirely in a short period of time, sometimes within days or weeks.

To help diagnose macular degeneration, The Oculus will perform a comprehensive eye exam including Optical Coherence Tomography (OCT)

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helping you live life well

ADVERTORIAL

OCT is a noninvasive technique to image the retina. OCT produces cross-sectional images of the retina so that the different layers and their thicknesses can be measured. This is currently the most advanced scan available for early Macular degeneration detection and progression tracking.

Sunflower Seeds - Although eating sunflower seeds can be a bit of a mess, the vitamin E within has been proven to make eyes healthier. It’s also been known to be useful as a treatment for dry eyes.

Carrots - Possibly the most well-know food on this list when it comes to healthy vision, carrots are our personal favorite.

These odd-looking orange vegetables are filled with pigment beta-carotene which is made useful by the back of the eye (the retina!). The converted vitamin A helps the rods, cones, and retina work together more efficiently.

Brussels Sprouts - Leafy green and part of the cabbage family, brussels sprouts are mineral dense and packed full of vitamins.

They have been known to protect your eyes from a variety of degenerative diseases.

Black Eyed Peas - Packed full of Fergie and Will.I.Am… wait, that’s something else. Black eyed peas and other legumes are rich in zinc which is key for protection against the damaging effects of light.

Vitamin Types Vitamin B-12 can benefit some people with glaucoma and can also help people with severely limited diets who suffer optic nerve damage from B-12 deficiency.

Vitamin E and folic acid, part of the B-vitamin complex, may also benefit people with glaucoma. Vitamin C showed positive results in patients with optic neuritis in one study.

Antioxidants Regular supplementation of antioxidants can improve your vision and may prevent eye disorders. Antioxidants neutralize oxidized cells. When a cell becomes oxidized, it cannot properly do its job.

Antioxidants can protect the health of the retina by preventing cellular oxidation which can improve a macular degeneration prognosis or even prevent it. Vitamins C and E are strong sources of antioxidants.

Adult men need 90 mg vitamin C per day and adult women need 75 mg per day. For vitamin E, intake should remain at 15 mg per day for a healthy adult.

Sweet Potatoes - Similar to carrots, sweet potatoes are full of beta-carotene.

This means lots of vitamin A and backof-the-eye benefits – a retina specialists’s best friend.

Eggs give you the edge...

The OCULUS recommends introducing the following foods into your diet: Kale / Spinach - The leafy green goodness of kale and spinach have been on the eye health radar for years. The zeaxanthin and lutein within provide the needed antioxidants to help fight macular degeneration and cataracts.

Berries / Citrus Fruits - Well-known fruits like blueberries and kiwis provide a power-pack of vitamin C. They can help combat a wide variety of eye diseases and eye-related issues.

Almonds - A pocket full of almonds can provide the majority of your recommended vitamin E for the day. Vitamin E has been known to be effective in fighting advanced age-related macular degeneration.

Eggs contain both of the antioxidants lutein and zeaxanthin, with one serve* of eggs containing around 530ug.

Fat may increase the bioavailability of carotenoids. Egg yolks are a matrix of digestible lipids, with lutein and zeaxanthin dispersed within it, along with other fat- soluble micronutrients.

Lutein and zeaxanthin in egg yolk may therefore be highly bioavailable due to their association with this lipid matrix.

Regular egg consumption (between 1 and 3 eggs per day for 4-12 weeks) has been shown to effectively increase plasma lutein concentrations by 21-50% and zeaxanthin concentrations by between 48-100%

wellnesswarehouse.com

Saffron potential wonder herb The golden herb saffron may hold the key to preventing the loss of sight in the elderly. The chemistry of saffron is quite complex. It is well-known as an anti-oxidant, but saffron appears to affect genes which regulate the fatty acid content of the cell membrane, and this makes the vision cells tougher and more resilient. Saffron’s ‘anti- apoptotic’ properties - its ability to increase the availability of oxygen to the body and prevent cell death, is a key factor in its beneficial effects.

B E S P O K E

E Y E C A R E

Pieter Steyn Showroom 6, The Mirage, De Waterkant 021 421 0023

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One cheat meal won’t make you fat, and one clean meal won’t make you lean. It’s all about the bigger vision of living a lifestyle of moderation and having selfdiscipline to have more ‘on’ days than ‘off’.

Sweet Tooth Solution

By Roxanne Haywood

Your sweet tooth - it sounds like such an innocent little thing, so harmless, almost ‘cute’.

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ut when it starts knocking on your taste buds, begging you for a bite of chocolate bar lurking in aisle number 4, or a sip of your other half’s fizzy drink they got with their box of popcorn at the movies; you know it’s game over. Because, let’s face it, your sweet tooth is a bit of an addict - once it’s had a taste of sugar, it just wants more and more and before you know it, you’re sitting on your couch at home with chocolate and biscuit wrappers scattered around you like confetti. But, this is no celebration, oh no. Instead you’re left filled with guilt and a bloated tummy. So before your cute, innocent sweet tooth gets the better of you, stock up with your own homemade, delicious, sugar-free, guilt-free ammunition - our Roasted Almond Chocolate Block is a great place to start.

3 GREAT TIPS • • •

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Cut sugar from your diet completely to curb cravings Replace store-bought sweet treats with homemade ones Add superfoods like raw cocoa and coconut oil to your treats

ROASTED ALMOND CHOCOLATE BLOCK BANTING-FRIENDLY GRAIN-FREE SUGAR-FREE WHEAT-FREE GLUTEN-FREE Makes about one medium block

INGREDIENTS 6 TBSP WHOLE ALMONDS 4 TBSP COCONUT OIL 2 + 1/2 TBSP RAW ORGANIC COCOA POWDER 2 + 1/2 TBSP GROUND XYLITOL 2 HEAPED TBSP HAZELNUT BUTTER 1 TSP PINK HIMALAYAN SALT (OPTIONAL) RECTANGLE BREAD TIN

1. Line the bread tin with baking parchment paper making sure you include the sides.

2. Roughly chop the almonds using a sharp knife. Place them in a pan over a low heated stove and roast until golden brown. Remove and allow to cool.

3. Heat the coconut oil on low until it melts. Remove from heat and stir in the hazelnut butter, xylitol and cocoa helping you live life well

until well combined. Mix in the roasted almonds and salt.

4. Pour the mixture into the lined baking tin and refrigerate for 1 hour or until set.

did you know?

Cocoa is an amazing antioxidant - 40 times more so than blueberries. It’s also the highest plant-based source of iron there is at 7.3mg per 100g; whereas beef and lamb have 2.5mg, and spinach 3.6mg per 100g. Cocao is the highest plant-based source of magnesium - the most deficient mineral in the Western world. It is higher in calcium than cow’s milk with 160mg per 100g versus 125mg per 100ml of milk. Cocoa assists in decreasing bad LDL cholesterol and increasing good HDL cholesterol.

This recipe was supplied by The Banting Blondes www.thebantingblondes.com

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Dinner Party with more

By Kelly Schreuder

Next time you host a dinner party; add extra nutrients. Without compromising on taste, there are countless options for pleasure and indulgence in a great meal that’s big on nutrition. Here’s a menu with some ideas.

Meet our Wellness Ambassador Kelly Schreuder Registered Dietitian and personal chef based in Cape Town.

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MENU Snacks on arrival Spiced Chicken Skewers or Grilled Halloumi with Super Salsa Verde Guacamole with crudités and seed crackers

Main Venison Fillet with Red Wine & Mushrooms Cauliflower Mash Roasted Chickpeas with Pear, Thyme and Sweet Potato Steam-Fried Greens Herb Salad

Dessert Buckwheat Chocolate Brownies with Whipped Cream and Berries

SPICED CHICKEN SKEWERS

1. In a pestle and mortar, grind the anchovy with the salt.

2. Mix in all other ingredients and serve the salsa with chicken skewers, or pieces of grilled halloumi cheese.

RED WINE & MUSHROOM SAUCE FOR GRILLED VENISON

This also makes a delicious salad dressing.

Serves 4

Serves 4

INGREDIENTS 2 AVOCADOS 1 TSP JUICE SQUEEZED FROM FINELY GRATED ONION ¼ TSP GROUND CUMIN LEMON OR LIME JUICE TO TASTE ¼ TSP DIJON MUSTARD

Mash the avocados and combine with all the ingredients. Season to taste.

did you know?

Serves 4

INGREDIENTS 2 CHICKEN FILLETS, CUT INTO CUBES 1 TSP EACH GROUND GINGER AND TURMERIC ½ TSP EACH GROUND CUMIN AND CORIANDER ¼ TSP SALT 1 CLOVE GARLIC 2 TBSP OLIVE OIL

Combine all ingredients and coat chicken pieces. Thread chicken onto skewers and grill.

SUPER SALSA VERDE Serves 4

INGREDIENTS 1 ANCHOVY FILLET ½ TSP SALT 1 TSP GRATED LEMON ZEST JUICE OF 1 LEMON ¼ CUP OLIVE OIL 1 CUP CHOPPED FRESH HERBS E.G. FLATLEAF PARSLEY, BASIL, CORIANDER AND CHIVES.

INGREDIENTS

GUACAMOLE

Using real ingredients to flavour food boosts the nutritional value and can supply wonderful antioxidant and anti-inflammatory nutrients. Our best natural flavouring agents include herbs, spices, garlic, ginger, and vegetables like onions, carrots and celery, as well as homemade stocks and broths. These also happen to be powerful healing and nourishing ingredients.

Ready-to-eat condiments and spice mixtures with artificial flavouring might taste great, but they are nutritionally empty.

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1 CUP RED WINE 500ML HOMEMADE BEEF STOCK SIMMER STOCK AND WINE TOGETHER IN A SAUCEPAN UNTIL THE MIXTURE IS REDUCED TO ABOUT 1/3 OF ITS ORIGINAL VOLUME. 1 TBSP BUTTER 250G MUSHROOMS, SLICED 1 SHALLOT, CHOPPED 1 CLOVE GARLIC, CHOPPED SALT AND PEPPER TO TASTE

Sauté mushrooms, shallot and garlic together, add the wine and stock reduction, then season to taste. Serve with grilled venison fillet.

CAULIFLOWER MASH Serves 4

INGREDIENTS 1 HEAD OF CAULIFLOWER, CUT INTO FLORETS AND STEAMED UNTIL TENDER 1 TSP. MUSTARD (OPTIONAL) 1 CLOVE GARLIC, FINELY CHOPPED SALT TO TASTE 1 TSP BUTTER OR COCONUT OIL (OPTIONAL)

Use a hand blender or food processor to combine the mash ingredients.

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ROASTED CHICKPEAS WITH PEAR, THYME AND SWEET POTATO Serves 4

BUCKWHEAT CHOCOLATE BROWNIES Serves 4

INGREDIENTS INGREDIENTS

1 CUP COOKED CHICKPEAS 1 LARGE SWEET POTATO, PEELED AND CUT INTO 2 INCH PIECES 2 SMALL PEARS, PEELED AND CUT INTO QUARTERS 2 TBSP OLIVE OIL 2 CLOVES GARLIC, KEPT WHOLE 2 TBSP FRESH THYME LEAVES SALT TO TASTE

Toss all ingredients together and roast at 200°C for 30 minutes, or until golden.

This is delicious with some crumbled feta or blue cheese added before serving.

STEAM-FRIED GREENS Serves 4

INGREDIENTS 2-3 CUPS MIXED GREEN VEG E.G. BROCCOLI, GREEN BEANS, ASPARAGUS, SUGAR SNAP PEAS AND SWISS CHARD, LIGHTLY STEAMED FOR 3-4 MINUTES. IF USING LEAFY GREENS, LEAVE THEM RAW UNTIL THE HEATING STEP. 1 TSP OLIVE OIL 1 CLOVE GARLIC, CHOPPED 1 TSP GINGER, CHOPPED 2 SPRING ONIONS, FINELY SLICED 1 TSP SESAME OIL SALT TO TASTE

Heat a wok or frying pan and add the olive oil. Add all the vegetables, garlic, ginger and spring onions and toss until heated through and the fresh leafy greens have wilted. Add the sesame oil and a pinch of salt.

1/3 CUP WHOLE MEAL BUCKWHEAT FLOUR 1/3 CUP GROUND ALMONDS 2 TBSP XYLITOL 2 TBSP COCOA POWDER ½ TSP EACH BAKING POWDER AND BICARBONATE OF SODA ¼ TSP SALT 1 LARGE EGG ½ CUP MILK OR COCONUT MILK 1 TBSP HONEY OR MAPLE SYRUP ½ TSP VANILLA EXTRACT ¼ CUP EXTRA VIRGIN OLIVE OIL

1. Combine all dry ingredients in a bowl and whisk together lightly.

2. Combine all wet ingredients in a separate bowl and then mix into dry ingredients. Pour into a small baking dish and bake for 12-15 minutes at 180°C, or until set.

3. Cover with chocolate ganache and serve with berries and whipped cream.

For chocolate ganache: Warm 50ml cream or coconut cream in a saucepan with ½ tsp. vanilla extract.

Remove from heat and add 50g chopped dark chocolate (70% or more). Leave for 5 minutes before stirring so chocolate can melt. Mix gently with a spatula, allow it to cool slightly, then pour over brownies.

NOTE: This dessert is delicious, but it’s not very sweet. Feel free to sweeten the cream or the ganache slightly, or make a sweetened berry coulis, until you get used to more subtle flavours.

HEALTHY HOSTING TIPS • Use plenty of vegetables.

• Use real ingredients to add flavour.

• Make edible garnishes. A salad of mini lettuce and herb leaves tossed in olive oil is both beautiful and nutritious.

• Put a big jug of water on the table along with the other drinks.

• Include options for anyone on a special diet. Gluten-free and vegan dishes can be delicious, even for those who eat everything.

• Instead of rich desserts with lots of added sugar and empty calories, use more fruits and whole grain flours.

Try alternative sweeteners, like stevia or xylitol, to reduce the amount of sugar.

Kelly Schreuder is a Registered Dietitian and personal chef based in Cape Town.

She combines her dietetics and culinary backgrounds to help individuals achieve optimum health and food-life balance by using food in a way that works practically, physically, socially and emotionally.

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New Integrative Medicine Practise in Cape Town

WE TRIED IT The Concept Studio

We sent Fran Kruger to try out The Concept Studio in Sea Point Cape Town. She returned with a new found enthusiasm for cycling and high praise for their yoga offering. She shares some details about the facility.

“My interest lies in healing and curing patients holistically and with integrity. I have a belief that illness comes to us for a reason and that simply treating the symptom is not only short sighted but can also be dangerous. I strongly believe that we all have the ability to cure ourselves, and my passion lies simply in being a facilitator in this process.”

You don’t have to travers through the high altiplanos of Bolivia to experience the benefits of altitude training. Concept Studio is a new cutting edge, high tech facility offering fitness enthusiasts the opportunity to take their training a notch higher to pro level.

In a personalized environment with a maximum of up to 5 people, experienced fitness instructors like Joëlle will motivate your muscles into action in a simulated high altitude studio. That’s right, with less oxygen in the air, altitude training improves efficiency and the working capacity of your muscles by allowing your body to produce extra red blood cells which assist in oxygen delivery to the muscles.

Dr Leila Sadien grew up in Cape Town and studied medicine at the University of Cape Town. She did community service at Baragwanath hospital in Soweto after which she worked in the emergency unit at Vincent Palotti.

A Functional Core workout combined with bodyweight training exercises, balance balls, kettle bells, suspension training ropes and good music will give you all the benefits of training like a pro ready to compete in the next Olympics.

As one of the youngest doctors experienced in the Integrative Medicine field, Dr Leila developed a love for alternative medicine early in her career. She studied Integrative and Functional medicine at the University of Stellenbosch and The Institute of Functional Medicine. She has trained in homeopathy, completing 3 years of study in this field, and is a qualified Reiki master.

The Wattbike training system and popular Sufferfest videos which feature high intensity interval workouts with races like the Tour de France, and Paris-Roubaix will guarantee feisty cyclists optimum training output. This is all done in a simulated altitude environment of 3000 metres above sea-level with intelligent lighting and choreographed music. This is the ultimate science to sport fitness regime with which you can improve leaps and bounds to take on the next Cape Epic or Argus Cycle Tour.

Holistic practice entails treating the body mind and spirit as a means to attain wellness. Dr Leila also believes that enhancing a person’s beauty and self image contributes to wellness. After consulting with many clients Leila began training in Aesthetic medicine, a field she’s passionate about. Her practice currently offers integrative general practice services, wellness medicine, preventative medicine, detox and weight loss programmes, as well as a range of aesthetic services from skin peels to botox injections and fillers.

Variety is the spice of life, so in addition to the Altitude Cycling and Core Studio, there’s the Dynamic Movement and Functional Studio with tall glass windows, wooden floors and majestic views of Lions Head and Signal Hill. Besides the traditional range of yoga classes, you can improve your strength, flexibility, mobility and suppleness with the Dynamic Cyclist Stretch or Sculpt class in an ideal setting which will leave you feeling relaxed and re-energized.

Dr Leila Sadien has opened a new practice in Cape Town specialising in integrative medicine.

16 Forest drive, Pinelands Tel: 021 824 2170 Email: reception@mydoctorleila.com

Concept Studio, Point Mall, Regent Road, Sea Point, Cape Town. For more information visit www.conceptstudio.co.za or call 021 434 22 66.

www.wellnesswarehouse.com

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Change the way you think and liberate your outlook on food.

This is a fabulous opportunity to learn about new food.

Mastering Gluten Free

by Cheryl Stevens

Finding out you are gluten intolerant can be a shock. Changing your eating habits can be an even bigger shock. But discovering new foods and being creative becomes an exciting challenge. First up is to be informed and then to get highly organised. These are key factors in a successful gluten-free life.

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hen I first discovered my son was gluten intolerant, I was both ecstatic and terrified. We had at last found the answer to his continuous headaches, lack of clarity, lethargy and incessant blocked nose. Finally, we had something that would make a difference to his daily life. When the reality started to sink in though, I suddenly felt fearful; what on earth would I feed him?

1. Accept & Be Positive Focus on the positives of this new journey.

Yes, it seems like there’s so much you cannot eat, and at times you will feel overwhelmed and lost. Yes, you can’t eat that pizza on a Friday night or that Ciabatta loaf for lunch. Cakes, biscuits, muffins and cereal are all off the cards, but you will have health instead and that’s better than all the pasta in the world. Focus on the food you can eat. Soon you’ll realise there’s a whole new world of food out there without gluten.

Accept your new journey as a wonderful chance to be healthy, and your old habits won’t feel so hard to ditch.

2. Clear out & Start fresh Remove everything with gluten from your kitchen cupboard. Your throwaway pile will be bigger than you expected. Besides GI Brown bread and packets of pasta, check the ingredients and you’ll be ditching things like tinned soup, breakfast cereal, and salad dressing too. Food manufacturers use wheat to ‘bulk’ up products, so it’s present in many pre-prepared foods.

Read labels and look out for all ingredients with wheat. Most food labels contain allergen warnings, but always read the list of ingredients yourself. If you are unsure about an ingredient – rather avoid it.

did you know?

Gluten is a type of protein; it is the ‘glue’ that makes bread dough sticky and is found in the mature seeds of cereal grasses like wheat, barley and rye. It’s also found in all food products that contain wheat.

3. Create instead of Replace

5. Be Informed

Change the way you think and liberate your outlook on food. This is a fabulous opportunity to learn about new food. Rather than trying to find a replacement for all your old eating habits, be creative and find a new way of eating. Replacing delicious fresh crusty bread with a gluten free version will leave you feeling disappointed.

In your new way of eating think fresh, think different and re-create. Instead of breakfast cereal, have soaked chia seeds with nuts, fruit and yoghurt. Swap your lunch time sandwich for salad or soup. Dinner can be an endless variety of wonderful home cooked vegetables, meat, fish and poultry, just swap the packet sauce for a good one made from scratch. Skip the pasta and have a grain like Quinoa.

Read, read and read some more. Learn about gluten and wheat and how the body digests it. Know why your body cannot tolerate gluten. Verify your information and understand your intolerance. Research new recipes and food ideas, you will be amazed how many gluten free recipes are on the internet. Understanding gluten intolerance will empower you to take control of your new eating habits and journey to health.

4. Be organised Plan your meals for the week and shop in advance. This means fresh ingredients on hand for wholesome meals (that don’t come from a bag or packet). Choose meals that sustain and nourish you with healthy ingredients that contain the fibre, vitamins and minerals your body needs.

FILL YOUR PANTRY WITH ESSENTIALS: To snack on: Keep nuts, raisins and seeds instead of biscuits; rice cakes instead of crackers; dried fruit instead of energy bars.

For breakfast: Make a two week supply of your own muesli using glutenfree oats.

For lunch: Double up on soups, cook enough for two meals and freeze some.

For dinner: Keep a supply of quinoa, sweet potatoes and dried beans like chickpeas and lentils. wellnesswarehouse.com

Most people feel an immediate difference when they cut out gluten. But those with severe symptoms need to realise it takes time to clear the system and change might take longer. Stick with it. On days you are craving a Four Seasons Pizza and all your friends are going to your favourite pizza restaurant, remember how you used to feel. Remember the headaches, the heaviness, the lack of clarity. Join your friends at the restaurant, order a salad, be kind to yourself and know you’ll feel all the better for it.

TRY THIS Gluten-free snacks ON THE GO •

Smoothies

•

Hard boiled eggs

•

Carrot sticks with hummus dip

•

Almonds with an apple

•

Rice cakes with almond butter and sliced banana

Gluten free lunch ON THE GO •

Chipolata sausage with mustard dip

•

Chicken breast with avocado and mayo wrapped in a lettuce leaf

•

Tuna or chicken salad

•

Roasted sweet potato wedges with guacamole dip

•

Quinoa salad with roast vegetables and homemade dressing

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THE PROTEIN STORY

Recent media attention focused on high fat, low carb eating turns conventional wisdom on its head leaving us confused about what healthy really is. The carbs debate is extensive but we want to know - exactly how much protein should we be having? Our Wellness dietician Judith Johnson explains.

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Commercial factory farming methods mean almost all the available beef and dairy in South Africa are grain fed rather than grass fed, and contain growth hormones and antibiotics.

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A

ccording to the DRI’s (dietary reference intakes, established in 2005) we need a daily amount of 0.76 grams of protein per kg in weight.

That means if you weigh 65 kilograms you’d need 49.4 grams daily. But a new figure was established at the International Symposium on Protein Requirements held in Spain in 2013.

This suggests a higher protein intake - between 1.2 -1.5g /kg/day.

That’s about 71 - 97g of protein daily, depending on exercise and busyness for a 65kg adult. Older adults also need extra protein to prevent muscle wasting and ensure healthy ageing.

•

Commercial factory farming methods mean almost all our available beef and dairy in South Africa are grain fed rather than grass fed, and contain growth hormones and antibiotics.

•

Animal proteins are highly acidic in the body.

•

Varieties like bacon, cold meats and sausages are often too highly processed, and have added nitrates linked to certain cancers.

•

Animal proteins don’t contribute to fibre requirements.

Proteins come from both animal and plant sources, but each have different qualities that affect the body differently. A Banting diet, for instance, has a high protein recommendation but people don’t always choose protein sources wisely.

•

Saturated fats in animal protein can become toxic when cooked at high temperatures (known as trans fatty acids).

•

Animal proteins like meat, dairy, poultry and seafood are nutrient dense and can provide all our amino acid and mineral needs. They’re very important, especially for older people. As a study suggests, animal protein intake has a protective effect on mortality in people over 66 years.

Certified organic meat and dairy products from grass fed cows is a much healthier and sustainable option (available from Camphill dairy and Angus Beef). Be aware of labels that say ‘free range’. This term is misleading and is not necessarily free of hormones and antibiotics.

But, there are negative effects we need to be aware of. Studies also link a high animal protein intake to increased cancers, cardio vascular disease, diabetes and overall higher mortality.

If you eat the amounts of protein indicated below, your total intake will be 77g PROTEIN CHOICES

QUANTITY

AMOUNT OF PROTEIN (G)

Meat, pork, chicken

30g

7

Tuna, salmon,

¼ cup ~ 40g

7

Cottage cheese

¼ cup

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Plant proteins, on the other hand, are ideally alkaline, and although they don’t always supply all the essential amino acids in one source, by eating a variety throughout the day you’ll get all the essential amino acids you need. Good plant proteins include any chlorophyll containing plants (usually green), for example, spirulina and sprouts. Nuts, seeds, and soy are also good sources of protein. Only choose soy if it is not genetically modified. Add fermented soy products like miso, tempeh and fermented soy sauce. Legumes (brown beans, lentils, chick peas, broad beans) also provide good plant proteins and essential fibre. Although fruits and vegetables have small amounts of protein they’re still important.

Plant proteins are a lot easier to digest and absorb than animal sources. If you have a delicate system and find too much fibre heavy on the system, you can always juice your protein. This concentrates the goodness and removes the fibre. Hemp is one of the best protein plant sources and comes in powder, seeds and sprouts (none of these have psychoactive THC compounds.) Three tablespoons of seeds or powder a day is the perfect amount to add protein. Use in smoothies, snack bars and savoury dishes or throw the seeds over salads and cereals.

Never overload your system with too much protein. It’s unnecessary and can lead to muscle cramps, kidney stones, dehydration and body stiffness from increased acidity which reduces available oxygen to your blood cells. An easy measure is to have 1/3 of the food on your plate as a protein source.

Whatever your choice of protein, pay attention to the quality and get the right balance between animal and plant sources: fish (avoid heavy metal seafood), eggs, poultry, meat; and then hemp, beans, lentils, nuts.

Hard cheese 30g 7 Plain yoghurt 130ml 7 Whole milk 200ml 7 Beans, lentils

½ cup

7

Hemp seeds

23g

7

Hemp powder

20g

7

Spirulina

10-13 g

7

Nut butters

45g

7

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Try these two recipes from The Magic of Superfoods by Peter and Beryn Daniels

QUEEN OF GREEN HEMP SMOOTHIE

HEMP MILK

VEGETARIAN

Use hemp milk as an alternative to cows milk.

Makes one large smoothie

INGREDIENTS

VEGETARIAN

500ML WATER 1 APPLE 1 BANANA 6 SPINACH LEAVES JUICE FROM A LARGE LEMON 2 TBS HEMP SEEDS 1 TBS HEMP PROTEIN POWDER

Makes 600ml

INGREDIENTS 2 CUPS WATER 1/2 CUPS HEMP SEEDS 1 TBS HONEY 1/2TSP VANILLA POWDER/POD

did you know?

There are 20 amino acids used to build proteins. Proteins without all 20 amino acids are called incomplete proteins.

Those that do contain all 20 are referred to as complete proteins.

Choose complete protein sources or opt for a variety of protein sources to get all the amino acids your body needs.

Blend together and enjoy Judith Johnson is a registered consulting Dietician (BSc.Hons Nutr & Diet UCT) at Wellness Warehouse and runs a successful private practice in the Waterfront branch. She has extenstive knowledge and experience in natural medicine and Functional nutrition and uses Live Blood Analysis as an assessment tool to plan personalised nutritional programmes. Through her own health challenges, she discovered the benefits of mind, body and soul wellness.

Blend together and enjoy

Cat

buys rademeyer

Supashape Athlete Miss World and Miss Universe Bikini Fitness Diva

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weight gAiN

www.supashape.com Supashape products are most effectively used as part of a complete weight loss program, including regular exercise and a healthy, balanced, kilojoule controlled diet.

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Medicinal mushrooms contain natural steroids that help treat chronic inflammation and boost physical endurance during a long illness.

MUSHROOMS

THAT HEAL

by Fran Fainman

Millions struggle with the physical and emotional burden of chronic illness every day.

Prescription and over-the-counter drugs may temporarily relieve symptoms, but often cause unwanted side effects. Medicinal mushrooms nourish, heal, and protect your body so it can return to a state of balance.

did you know?

Medicinal mushrooms have been shown to increase the ability to handle physical, mental, and emotional stress.

This makes them beneficial for anyone living with a chronic illness.

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1. Use Reishi, Shiitake, and Maitake to Treat Chronic Candida Syndrome Candida is a yeast that occurs naturally in the digestive and vaginal tract. In small amounts, this yeast lives in harmony with your body and causes no ill effects. But, if you have a compromised immune or digestive system, you could develop chronic candida (systemic candidiasis). This condition can cause a host of symptoms that mimic many common diseases. helping you live life well

Some of these symptoms are: • • • • •

Frequent yeast infections (women and men) Autoimmune disease (including eczema and psoriasis) Brain fog and concentration problems Bloating, constipation, or diarrhea Severe seasonal allergies

Reishi medicinal mushrooms have been shown to treat chronic candida syndrome by supporting the immune system and detoxifying the body. It has a protein called

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ganodermin, which has strong anti-fungal properties.

while providing antioxidant protection and anti-inflammatory benefits.

Shiitake medicinal mushrooms support the immune system and prevent the spread of pathogenic bacteria in your body.

5. Use Cordyceps to Treat Tuberculosis

Maitake medicinal mushrooms can be used to support your immune system and encourage detoxification.

2. Use Lion’s Mane for Neurological Condition Neurological conditions like Alzheimer’s, Parkinson’s disease, amyotrophic lateral sclerosis (ALS), and muscular dystrophy reduce quality of life for so many South Africans.

A study of Lion’s Mane medicinal mushrooms conducted by Tohoku University in 2008 revealed that out of all edible mushrooms available today, only this one has a positive impact on nerve repair.

This is because some of the particles of this medicinal mushroom when digested and distributed throughout the body, cross the blood-brain barrier and stimulate the production of enzymes that release nerve growth factor. This is a protein critical to the growth, maintenance, and survival of certain types of neurons. Nutrients in this medicinal mushroom also show promise in repairing the myelin sheath, the protective insulation that surrounds nerves.

3. Use Reishi for Joint Pain and Limited Mobility Joint pain and limited mobility are caused by a variety of conditions like rheumatoid arthritis, osteoarthritis, Epstein-Barr, Lyme disease, and fibromyalgia.

Reishi medicinal mushrooms improve joint mobility by supporting the immune system and reducing inflammation. They also help kill the viruses, mould, and bacteria that build up in your body as a result of autoimmune disease. With a wide array of nutrients, they help the body return to health.

4. Use Lion’s Mane for Stomach Ulcers An infectious bacterium known as Helicobacter pylori (H. pylori) is responsible for 78 to 80 percent of stomach ulcers.

Lion’s Mane strengthens intestinal mucosa

Cordyceps medicinal mushrooms contain natural steroids that help treat chronic inflammation and boost physical endurance during a long illness. It’s particularly good with Tuberculosis.

These mushrooms are also rich in polysaccharides called beta-glucans, which have been shown to increase immunity by enhancing the function of killer cells, responsible for destroying foreign invaders.

Cordyceps

For more information visit www.medimushrooms.co.za.

5 REASONS TO LOVE MEDICINAL MUSHROOMS 1. They are adaptogens, this means they help support the body’s ability to handle the physical and emotional stress of chronic illness.

2. They contain nutrients that help balance the immune system and help the body heal itself.

3. They kill the bacteria, viruses, and mould that accumulate and contribute to autoimmune disease.

4. Lion’s Mane medicinal mushrooms are more effective at treating ulcers than prescription proton pump inhibitors.

5. Cordyceps medicinal mushrooms contain natural steroids that can help treat tuberculosis.

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Digestion – the key to overall health Contrary to popular belief, you are not what you eat. You are what you can digest and absorb. Nothing is more important to your overall health than the health of your digestive tract. It is the interface between your body and the outside world. Over a lifetime, no less than 100 tons of food pass along the digestive tract. The digestive tract is your ‘inside skin’ and represents a 10-meter-long tube with a surface area the size of a small football pitch.

Amazingly, most of the billions of cells that make up this barrier between your body and the environment are renewed every four days! We like other animals, spend our physical lives processing organic matter, extracting nutrients, building materials and fuel, and eliminating the rest.

How good we are at this determines our energy level, longevity and state of body and mind. A professor at the Harvard School of Medicine once rightly said, ‘A strong stomach and a good set of bowels are more important to human happiness than a large amount of brains.’

The digestive tract is the gateway into the body, jealously guarded by an immune army, kept healthy by a careful balance of millions of benign bacteria. Before food is ready to be presented to the inner kingdom of the body, it must be prepared, broken down, digested. Only then can it be invited to enter as a welcome guest.

Before birth children are connected to their mothers and receive nourishment directly into their bloodstream. At birth the umbilical cord is cut and the digestive system takes over, but the infants are still reliant on their mothers to provide nourishment. As we take over our own nourishment we lose that maternal dependence but we are still totally dependent on our food. Our very survival depends on it. No wonder so many religions advocate starting each meal with a prayer – an act of remembering the relationship between food, us and the source of provision.

Our senses of sight, touch, taste and smell help guide us towards that which is nourishing in the natural world. Nowadays, however, our senses, cleverly manipulated by artificially coloured, flavour-enhanced and sweetened convenience foods, have become our master.

We have, for example, a need for essential fats. In our mouths, accordingly, are fat receptors that respond to the ingestion of essential fats. If, on the other hand, we eat saturated fat or fake fats designed to stimulate the texture of fat, the fat receptors are not so strongly stimulated and do not pass on the message of satisfaction. Consequently, we continue to crave fat and continue to choose the wrong kind of fat, causing ourselves many long-term health problems.

Taking in all the nutrients we need at optimal amounts is not only a recipe for a long and healthy physical life, but also helps us achieve our full potential as human beings. Because the body knows when it is receiving everything it requires for its survival, our energy and consciousness can be directed towards fulfilling other needs.

The consequences of sub-optimum nutrition are evident in the increasing incidence of digestive problems and diseases. There is no doubt that many of us are digging our own graves with a knife and fork. No longer is most of society’s suffering as a result of poverty. Indeed, much of the Western world’s illness is the consequence of eating too much, rather than too little, and eating the wrong kinds of food.

As a result, there is a quiet epidemic of digestive problems, including indigestion, irritable bowel syndrome, stomach bugs, ulcers, Crohn’s, colitis and diverticulitis, candidiasis and chronic fatigue.

Whether or not you are currently suffering from any of these ailments, the chances are that you could tune up your digestion and reap rewards in terms of extra health and energy.

Win three months’ supply of Patrick Holford’s Digestpro by sending an email to hayley@urbanhousemedia.co.za with Wellness Notes with Patrick Holford in the subject line by

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30 August 2015

STAND A CHANCE TO

WIN!

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Insulin is a hormone made in the pancreas. It helps the body’s cells absorb glucose so it can be used for energy.

INSULIN RESISTANCE

by Somila Camagu

Sometimes a struggle to lose weight can indicate insulin resistance. Insulin resistance is a physiological condition where body cells fail to use insulin effectively. It’s a condition not many people are aware of, even amongst trainers and nutritionists yet it results in high blood sugar levels and makes weight loss difficult. In many cases insulin resistance is only picked up once Type 2 Diabetes or pre-diabetes is diagnosed. Symptoms include brain fogginess and an inability to focus. They also include intestinal bloating caused by high levels of undigested carbohydrates, sleeplessness after eating, and difficulty losing weight.

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

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integrative health

Studies show that dietary fat is the driver of insulin resistance. An American study showed that after three weeks of a high fat diet (59% fat, 20% carbs) subjects had significant levels of insulin resistance. This is because high fat diets tend to result in a high calorie intake that exceed the energy needs of a person. The left over energy is stored as fat in the body.

Long term intake of energy dense foods (like carbohydrates) can lead to insulin resistance. Foods that contain fructose, glucose and sucrose provide 60% of calories consumed by people on a typical diet. This leads to disrupted leptin signalling which causes overeating. Eating a low carbohydrate diet and carbs with a low glycemic index means the body can more easily digest food and use it as energy throughout the day.

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Metagenics Metaglycemix medical food and tablets: studies find this supplement helps manage Type 2 Diabetes, balancing blood sugar levels and correcting insulin resistance resulting in weight loss.

The Metagenics Ultra Meal Original: this medical food is used in supporting people with insulin resistance, Type 2 Diabetes, central obesity and weight loss problems. This can be used as a meal replacement.

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MNI Antagolin: helps balance blood sugar levels, reduce appetite and assist with weight loss.

Dr. BOXALL’s SUTHERLANDIA with OLIVE LEAF 400mg/serving Veg Caps 60’s / 20ml drops

DIABETIC SUPPORT Also available in drops ideal for On-The-Go Support • Digestive Health • Anti-Inflammatory / Anti-Oxidant • Boosts Immunity & Vitality • Boosts Insulin Tolerance

• Diabetes & Pre-Diabetes Support • Anti-Viral, Anti-Bacterial & Anti-Fungal

Dr. BOXALL’s SCELETIUM with AVENA SATIVA VALUE SIZE 260mg/serving Veg Caps 30’s / 60’s / 90’s VALUE SIZE / 20ml drops Veg Caps 60’s Metagenics MetaGlycemX 60’s R407.99 MNI AntaGolin 60’s R209.99 UltraMeal Original 400g R489.99

sw es

SHOP ONLINE es

STRESS AWAY

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The following options are recognised as beneficial in treating and managing insulin resistance.

Vibrant Health Glycemic: found to help correct insulin resistance, manage Type 2 Diabetes and assist weight loss by reducing cravings.

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Animal protein has high contents of purine which causes blood PH to be acidic. This creates high levels of uric acid causing inflammation and toxins that increase the chances of insulin resistance. This is a reason to feel cautious when considering an extreme high protein diet. The best way to prevent insulin resistance is to follow a well balanced diet (25% Carbs, 25% Protein and 50% high fibre fruits and vegetables). Then to make sure you are excercising and getting proper treatment and management techniques.

Supplementation will also help.

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om

any factors contribute to the onset of insulin resistance, but the most important one is diet.

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swa ouse.c reh

Drops ideal for On-The-Go Support / Anxiety & Depression Rescue Remedy • Combat Anxiety / • Boost Serotonin Function • Boost Cognitive Function Depression / Stress • Non Addictive / Very Effective & Concentration

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

did you know?

Many people mistake intestinal bloating, central obesity and other gastrointestinal problems as gluten intolerance. Often what they’re suffering from is insulin resistance caused by an inflamed gut that isn’t metabolising energy dense foods (high calorie and high carbs) properly. Hormone imbalances, environmental toxins and stressors can cause similar symptoms. If the aggravating factor isn’t gluten intolerance then changing diet doesn’t help.

LIVER SUPPORT His & Hers premium detoxification.

• Premium Detoxification • Heavy Metals Cleanse (eating Fish/Seafood)

• Toxin Cleanse • Hormone Health • Liver Support

BOXALL & CARMICHAEL SLEEP 950mg/serving Veg Caps 60’s

SLEEP WELL Get the quality SLEEP you deserve • Combat Insomnia • Boost Melatonin Production

• Ease the Mind • Relax

Somila Camagu is a qualified sport scientist with a BHSc in Human Movement Science (Hons).

Her greatest joy in life is learning from all the different people she meets and having the chance to teach others what she has learned about natural supplementation.

wellnesswarehouse.com

35

bewell

integrative health

The sum of your daily lifestyle choices either take you towards greater wellbeing and success or less. And where you position yourself in life, is a choice you have power over

Position yourself HAPPY

by Dr Mark Vella

When a seed is thrown on barren ground or weak soil, it cannot grow. But when it’s surrounded by fertile soil, in the sun, and gets adequate water and nourishment, it flourishes and grows tall, beautiful and strong. In doing so, it also contributes to the ecosystem it inhabits.

P

erhaps you are you like the seed on barren ground. Maybe you have hoped for growth, success and contribution. Perhaps you wish for happiness, greatness and wellbeing, yet you have positioned yourself in a place where there is low possibility and potential of this happening.

And yet it is possible to position yourself for success. To put yourself in the place of greatest opportunity and potential, doing the things you love and creating success for yourself and others in the process.

Positioning not only means finding the right place for us in this world, but also finding the right place in our heart and mind, so we occupy a certain place in the hearts and minds of others. For e.g. Volvo occupies the position of safety, Richard Branson has the position of a maverick entrepreneur, Disney, the position of magic entertainment.

How can you do this for yourself?

1. Get clear on the result/ life/ vision you actually want for your life. Then identify the best position and environment to create that result. Set about creating that.

2. Get clear on your strengths and what you are uniquely good at or known for, and begin to build a ‘brand’ and reputation around that. Begin to show that, wear it, and behave in line with it.

3. Maintain positive energy through

36

4.

5.

6.

7.

8.

adequate rest, healthy nutrition and activity so you have the willpower and energy to build new relationships, to take better actions and break old patterns.

Make space for the new in your life by moving away from positions that no longer serve you for e.g. unhealthy environments, ideas that weigh you down, and relationships you don’t find synergy with.

Put it out there what you do want and where you do want to be and then be open to receiving those new possibilities and opportunities.

Play up your strengths and occupy a clear position in the minds of others.

Don’t waste valuable energy and time trying to occupy a position you are not best suited to. And don’t occupy multiple positions you cannot sustain.

Trying to be all things to all people, such as leader, manager, creator, dealmaker, means you have no chance to really stand clear in one position.

At work, socially and at home, find connection with your tribe. Whilst remaining open to diverse views, place yourself in spaces where you are relevant, where your values are received and your beliefs are shared.

Be selective about who you listen to, watch, and follow.

Choose your environment consciously.

Your environment has constant impact on your state and willpower, not to mention your chances of success, so choose wisely. helping you live life well

How can I use this concept?

Answer the following by choosing 3 words that best answer each question: If I was a brand, what would I best be known for in: 1.

2.

3.

4.

5.

6.

My Relationships My Friendships My Parenting My Career/ business My Wellness My Spirituality

Dr Mark Vella ND helps people achieve flow and transformation. He is Director of the School of Lifestyle Medicine and a Wellness Warehouse Ambassador www.lifestylemedicine.co.za, Email: mark@ lifestylemedicine.co.za, Cell: 082 940 7465

37

movewell

fitness, sleep & massage

"

The secret sauce to achieving results is having an equal amount of enjoyment and focus in your training programme.

GLOWING FIT Q&A with Rushda Ebrahim

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helping you live life well

movewell

fitness, sleep & massage

R

ushda Ebrahim, aka Rushda Glow, believes in nothing less than awesome. This is the philosophy that drives her approach to health, fitness, and wellness. The functional trainer from Cape Town teaches women-only classes that help women be their best through tailored functional training and a positive approach to health, fitness, and every type of body. She does this well if her 14,300 Instagram followers who stay glued to her inspirational posts are anything to go by. Catherine Hayden caught up with Rushda to chat about what’s made her so successful in her field.

What’s Glow all about?

Glow started with my own fitness journey.

Through study, teaching and training I found that most women have the same fitness goals: they want to be confident, feel strong, stand tall and be able to hold their own. ‘Glow’ is an ideal that is based on a mind set, rather than a body fat percentage and a number on the scale. I wanted to teach women and girls that having that dream body is about having the best body you can have, and not someone else’s. I also wanted to teach women that getting there is a marathon, not a sprint. It takes time, consistency and structure.

It sounds hard. How do you get started on that journey?

My advice as a trainer is simply to start.

Start wherever you are, and go on from there. It’s crucial to work with what you have (your own personal fitness level and skill or lack thereof), then to build a solid foundation to progress from. You can’t jump from sedentary to superwoman.

I believe in education behind every movement and exercise and I often refer to my clients as students. The secret sauce to achieving results is having an equal amount of enjoyment and focus in your training programme. It’s easy for people to get caught up in the hype, fitness fads and quick fixes that they neglect the fundamentals of why they are doing what they are doing.

What are the fundamentals?

I focus specifically on women’s physique in my gym. Through the years I’ve trained in many different styles, teaching various techniques and using different modalities.

All movement and lifting can be manipulated

to achieve a desired result. To me the ultimate result is what I call the ‘goddess body’. It’s the best version of the body you were born with. Technique is important; attitude equally so.

That brings us to body positivity…

This is a fundamental. Negativity toward the body creates blockages, it manifests resentment with one’s self. There is no room for growth and forward moving when there is no positivity and love for the body.

Appreciation for everything the body has done and does for you every day is so important. If weight loss is one of your health goals, don’t look at it as a ‘loss’. You don’t want to find it again! This takes me back to the fundamentals of my philosophy.

Quick fixes, hate and stress will only get you further from where you want to be. Every women’s journey is unique and learning to love your body is the ultimate goal.

What’s your take on diet and shedding weight?

I personally don’t have a meal plan. I listen to my body. I eat such a well-balanced rounded diet (which includes chocolate) and I don’t believe in exclusion of anything.

Of course there are some things I would never eat, but that’s because I love myself.

It’s not because I’m trying to be ‘good’; there are no bad foods, just bad diets. It’s about education and positive change over time. Not restriction and guilt. I believe in nutrition.

What is a well body?

A well body is your best body. It is the best version of you. You should feel energised, confident and ready to take over the world.

It’s a body you can wake up in and go for a run/cycle/swim/ hike and feel in control. It’s a body you feel sexy in alone in your pjs or on the beach, for yourself, not for anyone else. It’s a healthy strong body. It’s a body that will be ever improving. Your Goddess Body is your best body and a reflection of you being your best self.

Rushda doesn’t leave Wellness Warehouse without picking up: Wellness Super Green Food 90’s R124.99 Spirulina, chlorella, wheat and barley grass give your body an extra shot of nutrients and antioxidants.

Wellness Salmon Oil 90’s R164.99 Sourced from the icy waters of the coast of Norway. An excellent source of essential omega-3 fatty acids.

Bodylogix Vegan Protein 840g R729.99 A blend of vegan protein powders to help your body build and repair muscle.

Oh Mega Macadamia Nut Butter 400g R110.99 Macadamia nut butter is packed with healthy fats and protein. Add it to smoothies, use it as a base for salad dressings, or treat yourself to a teaspoon or two straight out the jar.

Rushda qualified as a trainer through ACE (American Council of Exercise). She completed a course in nutrition at the Sports Science Institute of South Africa last year.

Find her ebooks on her website www.rushtush.co.za and follow her on Instagram, Twitter and Snapchat @rushtush

wellnesswarehouse.com

39

movewell

fitness, sleep & massage

"

Outdoor water has a magical power that immerses you completely in the glory of the present moment. It’s not something swimmers talk about, it’s not something they strive to experience, it’s just something that happens.

Deep blue

ZEN

By Nicola Joubert

Combine the positive aspects of mindfulness and the healing effect of water and you get mindful swimming. This has the potential for significant healing on physical, psychological, emotional and spiritual planes. You start off with all your everyday worries and emerge with a feeling of happiness and freedom. Nicola Joubert is a firm advocate of mindful swimming, she even teaches it in Cape Town. “Consciously appreciate the transcendent power of water and air, mentally capture the transition from land to water and you can take it home with you and tap into it at a later date”, she says. We asked her for some of the wellness concepts and tips behind this movement practice.

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helping you live life well

movewell

fitness, sleep & massage

3. Every time you push off the pool wall for a new length create a new intention and focus fully on a single intention.

This could be a technical aspect of your stroke or simply a decision to smile, or to glide as freely as possible.

4. Become aware of how your body moves and your entire experience will change. First comes awareness, then a sense of being truly present, then change comes. This is our own unique path to mastery.

5. Be free from judgement, be completely intrigued by your body and how it relates to the water. Minds caught up in stressful thought patterns, or on autopilot, prevent skilfull responses whereas a calm mind will move the body with intuitive grace.

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6. Drop the need to fight the water or thrash your way through it. We can re-think what we define as ‘powerful swimming’ by stepping back, relaxing, breathing and identifying the core. This is our true and ultimate power source.

We can swim far longer and smoother from the core than using the arms and legs to pull or drag us through the water.

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7. Think of how you present yourself to the water physically and mentally.

Bring, playful, mindful attention to your stroke.

We salute Diana Nyad who says you are ‘never too old to chase your dreams’ after swimming106 kilometres over 53 hours between Florida and Cuba at age 64.

did you know?

Mindfulness is the practice of paying careful attention to what is happening in the present moment, whether it be a sight, a sound, a taste, a smell, a sensation in the body, or mental activity. You can practice it for a few moments or a few minutes – lying on your bed, standing in a queue, or while swimming. Anywhere.

Mindfulness improves working memory, creativity, attention span and reaction speeds.

It also enhances mental and physical stamina and resilience.

al

2. Smile while you are swimming and you will completely change your experience in the water. Try it to see the difference it makes.

Ch em ic

1. Identify the muscles actually needed when swimming. Try gliding more, and actively deactivating muscle groups, then bring mindful awareness to each area of your body. How much tension are you holding in your hands, your arms and your neck? Is it necessary?

Allow your body to relax and be held by the water and notice the difference.

Whatever our goals, whether using water for its delicious healing qualities, enjoying the wonder of the ocean or competing in a triathlon or open water race - bringing mindful attention to swimming is beneficial.

Of course technique is vitally important and needs focus, but mindfulness improves technique more efficiently.

When we become aware of what we are doing, we become more powerful - with awareness come the ability to change.

a

Bringing mindfulness practice to water has the potential for significant healing on physical, psychological, emotional and spiritual levels.

w o L

Ult r

MINDFULNESS

Rather than using the mind to criticise, berate, or plan the next weeks shop begin simply by noticing and identifying what needs to become easier. Then bring that mindfulness to every stroke and every length.

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Swimming with

Nicola runs swimming and yoga workshops and private consultations in Cape Town and from Bocshendal Wine Estate. Contact her at nix@ lana.co.za, www.lana.co.za . She is also the Total Immersion Swim Coach for the Western Cape, contact www.totalimmersionsa.co.za

wellnesswarehouse.com

41

read well book reviews

Book REVIEWS

Gather up all the information and inspiration you can get and prepare to have a fabulous life.

REAL FOOD – HEALTHY, HAPPY CHILDREN by Kath Megaw, Co-written with Daisy Jones, Phillippa Cheifitz and Jane-Anne Hobbs published by Quivertree Dieting, healthy habits, rules and regulations can be scary concepts for kids, and often tend to turn parents into drill sergeants. This is not what Real Food advocates. “Love is the most important ingredient. I’m confident I have the knowledge, experience and compassion to revolutionise your family’s eating habits for the better, for ever,” Megaw writes in a statement in the book. She has chosen to refer to her approach as “a love revolution” – bringing care back into kitchens around the country. Megaw has been in private practice as a paediatrician for the past 15 years with specialist experience in paediatric and special needs dietetics. Her greatest experience, though comes from being a mother of three children, all with unique personalities and needs. An expert in her field, Megaw is also Tim Noakes’ (Real Meal Revolution) go-to voice when it comes to advice concerning his own grandkids and their diets.

of the diversity of life on the subcontinent through the enchanted eyes of an author in love with both place and people. Available in book stores and also directly from Meryl on merylurson@gmail.com.

THE FIT BOTTOMED GIRL’S ANTIDIET by Jennipher Walters and Erin Whitehead (Penguin Random House) This is a true anti-diet manifesto and happy-go-lucky guide to feeling the joy of getting fit and eating healthy without any of the negativity surrounding diets. Jennipher Walters and Erin Whitehead do a great job of shaking the pom-poms for healthy living while reminding you that in no way should it be a endless parade of sad salads or gym obligations. Use this as a chance to reconnect with your inner playground kid or mindfully eat dark chocolate. And don’t be fooled by the title; there may be a certain female perspective at play here, but the advice is universal, so it’s just as useful for guys. Available on order from Amazon.

WAY OUT IN INDIA Travels in a Curious Land

by Meryl Urson (Porcupine Press) Be prepared for a bout of wanderlust and severe itchy feet after reading Meryl’s fabulous tales of adventures in India.

Encounters, sights and conversations are punctuated with humour and quirky insights. Taking us from verdant coconut plantations to dubious gurus and packed ashrams, from religious ceremonies to political rallies and through a menu of steamed delights Meryl describes India in a most entrancing and entertaining manner.

Way out in India is an idiosyncratic view

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choices. The result is this refreshingly informed look at physical wellbeing. This book offers a well researched book and user’s manual on the ultimate care and maintenance for your body.

THE BIG FAT SURPRISE

by Nina Teicholz (Simon & Schuster) Every year there’s one book that sparks off a national nutritional debate, and this year, The Big Fat Surprise is poised to be that book. In it, author Nina Teicholz seeks to redeem saturated fats, especially the fats in animal products like meat, eggs, and dairy.

Her investigation travels back through the fraught history of America’s nutrition science and the powerful personalities that shaped the USDA guidelines. Teicholz’s detective work goes deep, unearthing various studies that never received close scrutiny and picking apart the findings via the footnotes and parenthetical comments.

But even more interesting is learning about the products that arose to fill the void that saturated fats left behind: vegetable oils (like Crisco), carbohydrates, and boatloads of sugar. Regardless of your opinion on animal fats, Teicholz’s examination reopens the debate, and we’re hoping the discussion will continue.

THE BODY BOOK by Cameron Diaz and Sandra Bark (Paperback) Celebrity-backed health and fitness books have a bad reputation for being full of pseudo-science and fluff about getting red-carpet ready. Thankfully, Cameron Diaz isn’t content following the Hollywood herd on this. Instead, she’s become a student of nutrition and devoted herself to understanding what’s truly going on biologically when making nutrition or fitness helping you live life well

Please note these books are available on order from Amazon or from selected bookstores.

aDVerTOrial

Orange Logic Studies have shown that in most homes and offices’ chemical toxicity levels exceed the permitted standards and in many cases are up to 70 times higher than our external environment. When ingested, absorbed through the skin or inhaled these chemicals can cause a myriad of residual illnesses that often appear much later on after use.

When considering natural cleaning in your home or office you should be thinking orange.

Triple Orange is a range of eco-friendly cleaning products that simplifies your life by providing you with a non-toxic solution to all your cleaning requirements.

Aside from the well known, therapeutic benefits of orange oil it is also an incredibly powerful solvent. Extracted from the peel of the sweet orange, orange oil breaks down grease naturally.

In developing the Triple Orange range, special attention has been given to simplifying usage, minimizing waste and harnessing the natural cleaning and degreasing power of Orange oil.

Triple Orange products are pet and eco-friendly, have not been tested on animals, are biodegradable and formulated with, naturally derived ingredients that are hypo-allergenic and since oranges grow on trees are a renewable resource.

BiO DeTergenT A laundry detergent (hot or cold wash) machine or hands wash.

The combination of ingredients is gentle on your fabric; leave your clothing soft and smelling citrus fresh.

WOnDer gel A general purpose cleaning gel that will clean your entire office / home from windows to floors, dishes to showers. Highly concentrated, dilute it with water and one tub will last for ages –you’ll love this economical aspect. Triple Orange Wonder Gel has real orange oil as its main ingredient, so the office/home will have that fresh orangey smell.

Green Cleaning: By the Numbers 17,000:

the number of petrochemicals available for home use, only 30 percent of which have been tested for exposure to human health and the environment.

63:

the number of synthetic chemical products found in the average American home, translating to roughly 10 gallons of harmful chemicals.

100:

the number of times higher that indoor air pollution levels can be above outdoor air pollution levels, according to US EPA estimates.

275:

the number of active ingredients in antimicrobials that the EPA classifies as pesticides because they are designed to kill microbes.

5 billion:

the number of pounds of chemicals that the institutional cleaning industry uses each year.

23:

the average gallons of chemicals (that’s 87 litres) that a janitor uses each year, 25 percent of which are hazardous.

WOnDer Spray A more concentrate version of Wonder Gel, but in a handy 500ml spray bottle so that it’s always available for those accidental coffee spills, or when you only have 1 cup to wash. The possibilities are endless and now that you’re not filling the basin with water for just a few items you’re saving water too.

Tel: 011 023 7208 orange@tripleorange.co.za www.tripleorange.co.za. industry specific variations of products are available in bulk

43

livewell do it yourself

3 tips to eating well 1

Prevent cravings by eating all tastes at every meal, even if it’s a tiny bite have something salty, sweet, bitter, astringent and bland.

DIET FACTS FROM FADS If you’re planning to follow a diet, make sure it’s sustainable and healthy says, registered Dietician Hayley Cimring. Data from a recent study published in American Psychologist found that people on diets typically lose 5 to 10 percent of their starting weight in the first six months. But, at least one-third to two-thirds of people on diets regain more weight than they lost within four or five years.

2 3

Eat what you love, if your taste receptors are satisfied your digestion will work better.

Encourage a taste for healthy foods by slowly cutting out additives, preservatives and processed foods from your diet. Soon your body will recognise unprocessed whole foods as much healthier options and will naturally choose food that’s good for you.

BUBBLE TEA Gong Cha or Bubble Tea is a leading trend popular in Korea and has a growing popularity in New York where Gong Cha tea shops are scattered around the city. It consists of flavoured milk tea with added tapioca. Here is a recipe for Mango Bubble Tea to serve 2 people.

INGREDIENTS ¼ CUP OF TAPIOCA PEARLS A TEA LIKE ROOIBOS, GREEN OR ORANGE TEA 1 RIPE MANGO SWEETENER OF YOUR CHOICE (HONEY, STEVIA, XYLITOL) A CAN OF COCONUT MILK (1 CAN WILL SERVE 2 PEOPLE) CRUSHED ICE OR ICE CUBES

How to Determine Fact from Fad Ask yourself these questions: 1.

2.

3.

4.

Does the diet promise quick weight loss?

Does the diet sound too good to be true?

Does the diet help sell a company’s product?

Does the diet lack valid scientific research to support its claims?

5. If you can answer “yes” to any or all of these questions, the diet is probably a fad diet.

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1.

2.

3.

4.

5.

Boil a cup of water with 2 tea bags Let it boil down to about half a cup Cook a quarter cup of tapioca as normal Mix all the ingredients together Drink chilled

helping you live life well

livewell do it yourself

PUMPKIN SEEDS

Adopt a whole plant habit with the food you eat and you’ll benefit from the added nutrition. Seeds from pumpkin and squash are packed with nutrients like fibre, protein, Vitamins A & C, potassium, calcium, iron and folate.

than throwing the seeds away TIP Rather incorporate them into your meals. When separating and cleaning your seeds don’t worry if you can’t remove all the stringy bits, they’ll add flavour and texture.

Make pumpkin seed brittle by roasting the seeds; add them to pesto or make a sauce out of them; use them to make an almond pumpkin seed butter. Hulled pumpkin seeds are a great addition in soups, salads and even desserts and granola.

Give seeds a chance, they can plant the way for a lifetime of healthy habits.

NO BAKE BROWNIE Healthy food that tastes like dessert is on the rise, especially easy to prepare versions like the No-Bake Brownie. It’s full of virtuous ingredients and needs no oven. Use variations of the following ingredients to make up a power brownie you love.

Honey, coconut oil, almond butter, almonds, walnuts, raw cacao chocolate, sunflower and pumpkin seeds, goji berries and oats.

Printed 3-D Food

The first food safe printers were unveiled at a Consumer Electronics Show in the United States. CocoJet (a Hershey collaboration) and ChefJet machines enable entrepreneurial chefs to print out designs in chocolate or sugar. Applications for this technology are endless. Imagine the kitchen printing out whatever shape of unusual dessert you desire. 3D Systems’ 3D printers can create custom designs in flavored and coloured sugar and chocolate. They plan to open their first Digital Kitchen with a full 3D printed food experience in Los Angeles later this year. They’re also bringing their machines to the Culinary Institute of America where Chefs can learn to print confections. Watch out for this trend that’s sure to spread into many new and innovative eateries soon.

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ADVERTORIAL

KEEP YOUR PET IN CHECK

lovewell charity

By Paul Jacobson

C

ompanion animals should be given a good check on a daily basis to make sure they aren’t suffering from an ailment or condition. Three telling signs are the state of their skin and coat, how sparkly their eyes are and the quality and condition of their stools.

SKIN: Dogs and cats should have soft healthy fur with skin that’s free from any redness, itchiness, allergies and ‘hot spots’. The skin is the largest eliminatory organ in the body, that’s why skin and coat problems are often the first indicators of poor health and care. A strong immunity is highly important. Healthy pets are less likely to be affected by viruses, bacteria, parasites and flea and ticks.

Although these can all be cured holistically and naturally, if you feed your pet the right food, their skin won’t be prone to problems. A wholesome diet with vegetables and natural supplements is the solution to your pet’s health and skin ailments.

STOOLS: Stools should be firm and hold their shape. They shouldn’t be dry to the point of being crumbly. Good stools bio-degrade quickly and easily into the earth; they don’t have a pungent smell that’s unbearably offensive on the nose nor are they covered with slime or fungus. The perfect stool should be appealing and nutritious enough that birds want to eat it. This type of stool comes from a balanced and wholesome diet.

EYES: Dull, disinterested eyes are a sign of poor nourishment. Often, only once a healthy diet has been introduced do you really notice the difference.

A new diet can combat ailments like skin disorders, digestive issues, arthritis and cancer, but it also has the effect of changing character, temperament and produces clear eyes. Do a check by facing your pet in a place with lots of light. The eyes should be clear and bright, the area around the eyeball should be white. The pupils should be equal in size without any tearing, discharge or crust in the corners. If you roll down the lower eyelid it should be pink and not red or white. Besides a good diet, keep eyes in good condition with a gentle wipe using damp cotton wool, cut away any long hair that may be irritating around the eye area, don’t allow soap to get into the eyes and guard against too much wind blowing in the eye area.

Paul Jacobson is the owner of Vondis Holistic Pet Nutrition www.vondis.co.za

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YOGA LOVE

Yoga is a fast growing trend. It’s no wonder when research shows the extensive physical, emotional and mental benefits, a particularly in reducing stress and the impact of trauma. Yoga offers particularly powerful benefits for children living in under-resourced and stressful communities in South Africa.

Y

et, yoga is still accessible to only a minority of privileged South Africans. This is why, local NGO, Earthchild Project has been teaching yoga to thousands of children from disadvantaged communities for the past eight years. Working in 7 primary schools with over 2,000 children, we offer complementary holistic education focusing on yoga, lifeskills and environmental education.

The children face challenging environments with violence, substance abuse and poverty impacting on their ability to learn and concentrate. Over the years, we have seen how yoga empowers vulnerable children to transform their lives and communities. Many start practicing at home, they teach their peers and families. Teachers at the primary schools have noticed that yoga helps their students concentrate better, fight less and their academic results improve.

Lekhona, now in Grade 11, has been an Earthchild yogi for years, “Yoga gives me so much relaxation. When I’m under pressure for exams, I remember to take a deep breath in and to concentrate, to remember what I did to prepare for the exam.” Like Lekhona, we have seen many of our children grow and flourish.

For us, this is the true power of yoga!

The power to create a new generation of young leaders whose dreams and

ambitions are to live consciously, make a positive difference in their communities and inspire others to do the same.

Here are three ways you can get involved: 1. Donate - just R200 provides one child with weekly yoga for a year 2. Spread the word on social media 3. Hold a yoga fundraiser class - you can download a fundraiser pack at Bitly. com/shareloveyoga Just R200 provides one child with weekly yoga classes for a year.

To sponsor a little yogi and to share the love of yoga: www.bitly.com/shareloveyoga For more information go to www.earthchildproject.org Email info@earthchildproject.org Contact 083 4099 185

helping you live life well

47

livewell journey

As old as THE HILLS

There is a prevailing spirit in a centuries old house that creates layers of interest and feeling. Two hundred year old conversations echo in the passages at Moolmanshof Manor house in Swellendam.

E

ach nook and cranny holds remnants of laughter, dancing and cooking. Lizette Hendry must have felt it too. Her very first visit – she unexpectedly went there for tea – resulted in signing an offer to purchase.

Since then she hasn’t looked back and spends her time lovingly tending this grand old gem. It’s a delight for any visitor, each room is punctuated with memories and artifacts commensurate with its age. A hat box placed carefully on top of a yellowwood dresser, an antique lace cloth carefully positioned on a chair, a framed certificate commending violin lessons and a wall colour matched by taking someone’s blouse to the paint shop are testament to Lizette’s flair for design. One of her passions is browsing antique shops and she’s a veritable resource of all things old and beautiful.

Flowers, textiles, home made rusks, fires and friendliness are just some of the delights you can expect at Moolmanshof situated on a large property set back from the main road. Strolling through the gardens is a delightful experience. Little unexpected signs, gorgeous flowering bushes, a personable scarecrow and ancient trees lure you along verdant pathways. It’s a classic Cape Dutch farmhouse with broad yellow wooden floorboards and spacious rooms

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many of which open out onto courtyards or garden areas. Breakfast is served in a grand dining area with a beautiful yellow wooden stable door and cast iron hinges. Everything at Moolmanshof is lovingly prepared, with lots of home grown and home made treats.

Venture into the town and you’ll find a delightful selection of shops, crafts and produce from the area. Restaurants are welcoming and plentiful, museums and heritage encourage ample exploration. It’s also a treat to drive through the streets and see the little houses with broekie lace stoeps and limewashed white walls or wander through the main drag with shady oak lined streets bursting with history.

places in the world to see the Southern Right Whale. The Swellendam residents are incredibly friendly and community oriented, there are many friendship clubs, activities and social events to get involved with.

There’s the Drostdy museum, the old Gaol, and Dutch Reformed Church. There’s also a delightful fairy sanctuary, ‘dedicated to the protection and preservation of all the positive energies of love, peace and light’. Wildebraam is a farm that produces liqueurs, syrups jams, relishes, chutneys and atchars. You can have spa treatments in the rainforest Spa, get on a horse at the Koornlands Riding School, or go on the Meisies Township Tour. Swellendam is at the foot of the Langeberg Mountains and offers countless walking trails and mountain hikes. For starters there’s the Marloth Flower route of 5.5km and the Koloniesbos trail of 6km. Just a little out of town you get to De Hoop Nature reserve, one of the best

did you know?

helping you live life well

If you are heading out to Swellendam, Moolmanshof is a fabulous way to experience it.

Contact them on www.annascollection.com or Cell: 083 287 6764 Tel: 028 514 3258

Swellendam, about 240km from Cape Town is the third oldest town in South Africa, it has about 17,500 inhabitants and over 50 provincial heritage sites many of which boast Cape Dutch architecture.

Moolmanshof Manor, built in 1798, is said to be the oldest house still standing.

WHEN YOU’RE EMOTIONAL,

DON’T EAT YOUR PROBLEMS. WORK THEM OFF.

YOU’LL FEEL MUCH BETTER AFTERWARDS.

SPECIALIST LAUNDRY DRYER ‘Spindel is an amazing, environmentally friendly alternative to the expensive process of drying your linen and clothes. You will be amazed at how much excess water comes out even after your wash/spin cycle. This means quick drying without the high energy cost of a tumble dryer and no damage to even delicate fabrics!’

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Make laundry day simple.

With Spindel.

Now on promotion at Wellness Warehouse Spindel is a specialist laundry dryer that uses spin power instead of heat to reduce drying times and electricity costs.

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Fertility Many parents-to-be are impacted by infertility. Age, nutrition and lifestyle factors can impact this. It’s important for people trying to conceive to live the healthiest lives they ca. In addition to this, they can try supplementing. Certain products are believed to improve fertility. For women, a product called Inofolic may be useful. It contains a combination of folic acid and myo-inositol, both of which may assist in regulating the hormonal metabolic and hormonal issues that affect conception. For men looking to improve sperm quality and function, a product called Sperm-I-Prove may be helpful. Ask your pharmacist for more information.

We are a Discovery MedXpress & PBR network partner pharmacy

Speak to our pharmacists for more info on any of these products.

Ureadin Rx 40 Gel oil 30ml R170.54

Flo Sinus Care Starter Kit

R21414

R170

54

R11499

Inofolic sachets 30’s

Kelo-cote Scar Gel 15ml

R30752

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new Get it DELIVERED 50

Biobalance Uri-Health (UTH) 32’s

Across Cape Town

service Making Wellness that little bit easier. Just fax or email your script to dispensarykloof@wellnesswarehouse.com or 021 487 5432 and we’ll deliver your medication to a store of your choice within 48 hours. Always remember to include your contact details and payment method (cash, credit card or medical aid) on communication. Ask one of our health assistants or Kloof pharmacists for more info. *Cape Town stores only

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lookwell

Motivation is what gets you started, habit is what keeps you going

SKIN CARE TIPS

by Skye Forrester

to make a difference Motivation is what gets you started, habit is what keeps you going

Let’s face it

as it is directly to the spot, or diluted in water and used as a toner.

breakfast is a healthy and delicious way of contributing to smooth and clear skin.

There’s nothing worse than the state of your skin interfering with your confidence.

We all have those bad skin days – in fact, acne is probably more common than you think. But, did you know that the condition of your skin is closely linked to your circulation, liver and digestive system?

Following these simple, natural remedies, will bring you closer to a balanced you and healthier looking skin.

Have a cool glass of fresh lemon water on a hot, sunny day, or a steamy cup of hot lemon water to get you going in the morning – lemon is a great way to bring your body back to a state of alkalinity which will lower inflammation too. Try half a lemon in a glass of water – hot or cold – every morning for a light daily liver detox.

Part of maintaining a balanced diet is looking after your colon. Veggies like spinach, green beans and broccoli will keep your system regular and get you a step closer to achieving long lasting clear skin.

It’s all about balance Lemon and raw apple cider vinegar are two ingredients that help to promote a more balanced acidity level in your body.

In fact, both have been shown to regulate digestion and detox the liver and kidneys.

The taste of straight raw apple cider vinegar can be a bit intense so it’s best to mix a teaspoon into half a glass of water. Raw apple cider vinegar can also be used as an external blemish treatment; either applied

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Eat your greens We know how important is to keep a balanced diet for all sorts of reasons – and your skin is no exception. Sometimes it’s tricky to get all the green goodness you need in one sitting - but one great way to get all those nutrients in is by drinking a delicious green smoothie. You can put any number of green veggies you like into the mix, like cucumber, celery, green apple and kale. Add flavour with stronger tastes like lemon, lime, green apple, ginger, or herbs. Enjoying one of these mixes over helping you live life well

Carrots are also beneficial - they have the perfect fibre ratio to support your digestive system - better than most other vegetables.

Get moving Good looking skin is related to circulation, so exercise is a very important factor. It’s not imperative to sweat it out every day but moving your body around for just thirty minutes a day can make an enormous difference. Chose something you enjoy and can do every day, like swimming, yoga, biking or hiking. Exercise like this every day releases toxins and keeps your hormones balanced.

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lookwell Don’t miss a spot Skin cells, sebum and hair can clump together forming a ‘plug’ in your skin. This plug gets infected with bacteria, resulting in a swelling and inflammation of the pores. It’s important to wash away the impurities that collect on your skin through the day – especially if you wear make-up. Gently wash your skin using your fingertips, rather than an abrasive cloth or sponge that may do damage. After a good clean, it’s just as important to moisturise, keeping your skin nourished and hydrated.

No matter what your skin-care regime, consistency is definitely key.

did you know?

Your laundry could be an acne culprit.

Your towels, sheets and pillowcases collect a mass of dead skin-cells and need to be cleaned regularly. Make sure they are adequately rinsed to prevent irritation from residual cleaning agents.

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5 myths about bad skin, busted 1. Good news! Chocolate doesn’t seem to cause breakouts. In fact, high cacao content chocolate has anti-oxidants that contribute to wellbeing.

2. Having bad skin does not mean you’re not clean enough. While a daily face washing routine is very important, washing your skin too much can actually cause more harm. Over exfoliating can irritate inflamed and infected skin.

3. Exposure to the sun might feel like it’s helping to dry out and calm inflamed skin, but too much time in the sun is definitely detrimental.

Studies show that 10 – 20 minutes of sun can do you good, but more than that can cause breakouts and darken existing scars.

4. While it’s not recommended to cover your blemishes with layers of make-up, it is okay to pretty up your face when you’re having a bad skin day – opt for natural though, there are good natural make-up brands to choose from.

5. Bad skin is not just a rite of passage for teens; it can affect adults too.

Studies show that acne is the most common of all skin disorders and 95% of people will experience acne at some point in their lives.

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lovewell

eco mom & baby

Create an uplifting environment and positive mind state for a flow of happy vibrations.

HUGS &

HAPPINESS

By Georgina Vintin

We all want the best for our children and work hard at achieving this. Clients often ask advice about how they can make their children happy and confident.

Of course, choosing the right schooling that suits your child is important, but the biggest influence on a child’s life and who they become as adults is their parents and wider family relationships. Use positive parenting skills to bring about a balanced and happy growing experience.

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helping you live life well

lovewell

eco mom & baby

Build self esteem An adult’s success in life is largely down to having healthy self-esteem, for me this is more important than intellect. It is crucial in forming and maintaining successful relationships. Feel good about yourself, and people in return will feel this about you. Children need affirming statements about themselves around 5-10 times a day. Comments like ‘clever you’, ‘well done’, ‘you are such a good boy/girl’ are key sayings that build up the child’s identity.

Children praised for effort rather than ability are more likely to enjoy challenging tasks and show more motivation.

Acknowledging behaviour is also important, like ‘you did that really well’. Damaging sayings like ‘you are stupid’, ‘you’ll never get it right’, ‘what’s wrong with you’ etc have long-lasting impact and can heavily influence their lives. Too many times I’ve worked with adults who have received this kind of negative messaging over the years.

Even though they may have heard positive things too, it’s the negative one’s that stick the hardest.

Play It’s a fact that children need to play. Playing contributes essential social and personal development skills. Organising sporting activities is paramount and something widely regarded as a norm in our society.

Encourage activities like laughter, imagination, games, ritual, story-telling, art, colouring in, play-acting and your child will be creative and well adjusted.

Manage emotions Children need to learn to identify and manage their emotions. You can help them along by naming or guessing the emotions they may be experiencing at a critical time.

Help them set boundaries or offer ideas how they can best manage emotions and teach them not to be scared of them – this is part of life as a human being and everyone experiences emotions.

Quality family time Give quality time to the family on a regular basis. This allows an opportunity to check in with one another and connect with what everyone has been doing and how they are. Having dinner as a family around the table every evening or every Sunday is a valuable practice. Rituals and special celebrations on important days create long

lasting memories and are an important part of framing childhood experience.

Be happy parents Mostly, happy parents make happy children so self-care is vital. So is looking after each other, taking guilt-free time out and nurturing your spousal relationship to make sure you meet each other’s emotional needs.

This achieves three important things: It models to children how fulfilling and happy relationships work. It makes happy parents – a necessary component in being more positive and patient in the parent - child relationship. It also models to the child the importance of self-happiness and how you take responsibility for this.

Create boundaries Children generally want to know everything that’s going on, it’s based on the human instinct of survival. But children don’t need to know about ‘adult business’ and should be protected from adult worries. Have difficult conversations away from children, perhaps when they’re in bed or at school.

Because we live in a culture of blame children may feel compelled to side with one parent or the other and this will burden them. Regardless of conflict, children need to get the message that they are loved dearly.

did you know?

A mom’s satisfaction with her own life is more important to a child’s social and emotional skills than her income, her education, whether she’s employed or the amount of time a child spends in daycare.

Georgina Vintin is a Systemic Therapist, who works with couples, individuals and families across Cape Town.

Georgina is offering the first session FREE to all Wellness magazine readers.

Her work is brief, up to 8 sessions, with fast sustainable change.

Visit www.systemic-therapist.co.za.

wellnesswarehouse.com

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lookwell Superfood Shake – add to your favourite smoothie and you’re set Everyone’s favourite smoothie mix. Packed with the power of five superfoods including lucuma, raw cacao, hemp seeds and maca, Superfood Shake is delicious and is a great source of protein, antioxidants, vitamins and minerals. Try starting your day with Superfood Smoothie mix added to a little banana, yoghurt, water (or both).

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ME-TIME MUSTS The Wellness guide to pampering

Whatever you do to celebrate Women’s Day this year, don’t forget to celebrate yourself. We believe living well is the best way to do that. Whether treating yourself means a little something to snack on, a smart supplement or a natural and organic beauty product, you’ll find something at Wellness Warehouse that your wallet loves as much as your body does.

Naturally beautiful hair with Africa Organics Shampoo and Conditioner A range based on wild-harvested African plants. Wild-harvesting plants helps maintain biodiversity because trees harvested from don’t get used for firewood. African Organics shampoo and conditioner are certified organic with Ecocert in France and are also certified vegan and cruelty free. Made with local active ingredients derived from baobab, marula and Kalahari melon and free from added preservatives.

Now R59.99

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Treat yourself to Wellness Coconut Hot Chocolate Wellness Hot Chocolate, infused with coconut cream, is sweetened with coconut blossom sugar.

This means it has a lower-GI than traditional hot chocolate. It’s possibly more delicious, though.

Add it to warm water or, if you’re in the mood for something a little more decadent, add it to coconut milk.

Made with all natural ingredients.

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Love your body: Soil Kenyan Shea Butter Luxurious, soothing and moisturising. High in vitamin A and E, Soil Kenyan Shea Butter shea protective and nourishing.

It contains shea butter derived sourced from organic farmers and nothing else. No added perfumes or artificial chemicals and safe for sensitive skin.

Now R69.99

SAVE R30 The good fats: Wellness Salmon Oil Wellness Salmon Oil is sourced from icy deep sea Norwegian waters. Compared to other fish, salmon is rich in both in EPA and DHA, the two key omega-3 fatty acids. The vegicaps contain vitamin E for added antioxidant protection.

90 capsules R164.99

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helping you live life well

w e n

rice protein powder Rice protein powder is naturally gluten free and can be used as a supplementary dietary protein source.

Plant-sourced protein Suitable for vegans Available in Original & Chocolate

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Love your body

quick facts about women’s health

You lose iron every month You can lose 15mg of iron every month when you have your period. A lack of iron puts you at risk for iron deficiency anaemia. Anaemia makes you feel tired and can cause headaches. If you don’t eat meat and dairy you’re more likely to have low iron levels. Supplement with iron or add superfoods to your diet. Be sure to get enough vitamin C, which helps your body absorb iron. Eat more spinach and other ‘powerhouse’ green, leafy vegetables and broccoli.

Women really are better listeners

Scent of a woman

Women are better at learning to detect a scent than men are. Researchers at the Monell Chemical Senses Center in Philadelphia found that women of childbearing age can pick up odours at very low levels. After a month exposed to a smell, women can pick it up at 1/1000th of the original concentration. It’s been found that women are so sensitive to smell that they can pick up when someone (especially a partner) is stressed simply by smelling their shirt. That’s impressive.

Get lifting

Researchers at Indiana University School of Medicine believe that women listen better than men do. They monitored the brain activity of men and women while they listened to a passage from a novel. Most of the men showed brain activity only on the left side, while women tended to show more activity on the right side of their brains than the men did. The left side of the brain is associated with listening and speech, while the right side is associated with creativity and expressiveness. This could be why women are thought to be better at ‘hearing’ what’s left unsaid in a conversation.

Lifting weights doesn’t necessarily make you look bulky.

The right kind of weight-bearing exercise strengthens your bones, which is important in helping reduce your risk of osteoporosis. Any exercise that involves lifting or moving a weight counts as weight-bearing exercise – even yoga. For extra protection, you might want to take a good calcium supplement.

Vitamin D matters

Vitamin D deficiency is more common than you might think, even in sunny South Africa.

Vitamin D helps strengthen your bones and is important for a healthy immune system, for cell growth and for healthy muscle function.

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is growing!

V&A

That new Wellness Caf you’ve been waiting for?

It’s opening mid-August.

GARDENS

We keep getting better. Visit our new look store.

MORNINGSIDE

Find us inside the Morningside Pharmacy, Morningside Shopping Centre, c/o Rivonia and Outspan Roads, Sandton

helping you live life well

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