Gift of Wellness by Wellness Warehouse

FESTIVE

FEAST Fill it with

BODY TALK

Check your body language

wellness

Gift GUIDE Make your gift count

GUILT FREE COOKIES

FIND YOUR CHILL ZONE Invite in some quiet

BETTER BONES Fix a fracture

Eat some more

FIX-ALL GUIDE Solutions for indulgence

Gift of wellness R15 (incl. VAT) FREE IN-STORE WITH PURCHASES DEC 2015 Offers valid from Tuesday 1 December until Thursday 31 December 2015 Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.

Discover the latest in clean skincare. Ground-breaking product formulations, the latest high-tech actives and clinically proven results for all skin types. REN promises only 100% plant and mineral derived actives and no synthetic ingredients. Visit selected Wellness Warehouse stores and try REN’s innovative product, Flash Rinse 1 Minute Facial. Beautiful, glowing skin in 1 minute ﬂat.

PERFORMANCE • PURITY • PLEASURE

Calcium alone

isn’t enough

to build strong bones

Cal Apatite Bone Builder formulas provide complete bone health support Your bones need much more than just calcium. That’s why Cal Apatite Bone Builder formulas provide a unique microcrystalline hydroxyapatite concentrate (MCHC), a complex crystalline compound with all the elements naturally found in strong, healthy bones, including: • A full spectrum of minerals to support healthy bone density— calcium, magnesium, phosphorus, zinc, selenium, and more • Intact, bioactive bone growth factors that may play a role in bone health • Collagen and other proteins to support the bone matrix

• Personalized formulas with additional ingredients to meet individual needs • Over 30 years of MCHC research demonstrating effectiveness • Lab analysis verifying the presence of bone growth factors • Well tolerated and designed to be easy to absorb • Purity tested and GMPcertified manufacturing • Variety—tablets and capsules

PUBLISHER'S LETTER

magazine

Dear Wellness Readers

he end of 2015 is almost here and as we welcome in the holidays and summer heat, it’s also time to take some extra care.

Take care on the roads and take care in the sun. Be mindful and a little more vigilant and remember prevention is always better than cure. With that in mind, as you consider gifts for your loved ones, friends and self, look towards gifts that promote wellness. There’s no better way to care, than to proactively look after your own and others wellbeing. In this issue and in our monthly deal sheet, we have great gift ideas to help you towards living life well. Wishing you and your families well over this festive season. As always, we’re committed to helping you live life well through service, knowledge and product.

Sean and the Wellness Warehouse Team

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

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

STORE LOCATIONS

wishing all our customers

health &

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

happiness

Wellness Warehouse Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 7007 Wellness Warehouse Palmyra Palmyra Junction, Claremont, Cape Town. 021 671 2363 Wellness Warehouse Wembley Square Wembley Square, Gardens, Cape Town. 021 461 3775 Wellness Warehouse Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Warehouse Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106

EDITOR’S LETTER

Wellness Warehouse Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 465 8787

GIFT OF WELLNESS

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

ummer holidays mean time off work, exciting trips and adventures, a reason to to cook up a storm and an opportunity to spend time with family.

We’ve planned a festive feast with all the recipes you need for exclusion eaters (Banters, raw foodists, vegetarians, gluten and sugar free advocates and more), enough balance between indulgence and health and a comprehensive fix-all guide for any amount of partying. Great ideas show you how to plan a fitness holiday, to fix a fracture and pack a gym bag. If everything seems a little too much, we give you 5 steps to simplify your routine and invite in more quiet. Whatever you’re up to this December, we invite you to spend some of it with us in a wellness frame of mind. Happy holiday and cheers to you!

Wellness Warehouse Helderberg Shop 16, Helderberg Shopping Centre, Centenary Drive, Somerset West. 021 851 1949 Wellness Warehouse Waterfront & Wellness Caf V&A Shop 6105, Ground Floor, V&A Waterfront, Breakwater Boulevard, Cape Town. 021 418 0175 Wellness Warehouse Flamingo Square Flamingo Square, Cnr Blaauwberg Road and Study Street, Table View, Cape Town. 021 556 8008 Wellness Warehouse Welgemoed Shop 5, Forum Shopping Centre, Welgemoed, Cape Town. 021 913 3000 Wellness Warehouse Village View Shop 18b, Village View Shopping Centre, Bedfordview. 011 450 0000 Wellness Warehouse Morningside Shop L17, Inside the Morningside Pharmacy, Morningside Shopping Centre, Sandton Wellness Warehouse Online Shop 261 Bree Street, Cape Town. 021 003 3552 For more information on trading hours visit wellnesswarehouse.com

Yours in joy and abundance

Robyn

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

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com

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

How Santa gets down the chimney Stay in shape this season with the wonder nutrition extractor. On special at Wellness Warehouse stores at R1695, from 1st December; for as long as stocks last.

contents DECEMBER 2015 EAT WELL 16

EAT MORE WATER - Water found in fruit and vegies has undergone complex filtration and is one of the best sources of good quality pure H20. Daniel Jardim famed creator of recipes from ‘Retreat – the Joy of Conscious Eating’, gives us four water rich recipes perfect for summer hydration.

BAOBAB ICE LOLLIES - Baobab powder is loaded with Vitamin C, magnesium, potassium and digestive fibre, add it to your ice lolly.

MERRY FEAST - Everyone seems to have a different eating requirement these days from banting, to raw, vegetarian and gluten and sugar free. Here’s a feast that caters for all. Think Mococcan-style cauli-butternut cous cous, paleo bread rolls, marinated greens, stuffed pork loin and a complete meal salad and dessert.

BANTING COOKIE JAR - Keep the cookie jar full. This recipe for ginger snaps has no cane sugar, and the added benefit of immune boosting ingredients like ginger and cinnamon.

NO BAKE COOKIES - With ingredients like almond milk raw cacao and rolled oats, make up a batch of naturally sweetened no bake cookies – a perfect project to share with kids.

BE WELL 28

BETTER BONES - If you’ve managed to fracture a bone, put yourself on a repair plan for optimum recovery results. We look at the best supplements and protocol to achieve this. FESTIVE FIX-ALL - You know you’re going to indulge, here’s how to minimize the damage, be prepared and practice prevention. From hangovers and sunburn to burn-out and bloatedness, we supply savvy wellness solutions.

ON THE COVER

GIFT GUIDE - December represents generosity and giving. In our gift guide this year we look at creative ways to spread wholesome messages of love and wellness.

FIND YOUR CHILL ZONE - 5 simple tips help keep unnecessary stress out your agenda. Make some rules and you’ll free up your time, focus and energy.

WATER WISE PLANTING - In honour of water conservation, we feature water wise plants and succulents. Here’s how to spot a water-friendly plant.

QUIETEN DOWN - Noise from construction, traffic, trains, and appliances can negatively impact your health. Find out how to offset the effects of excessive noise and reduce disturbance in your home and environment.

MAGIC GLA – Improve your skin with gammalinolenic acid (GLA), known to soothe dry, flaky skin; relieve eczema; and boost the immune system. We look at ready sources of GLA you can take as a supplement or include in your food. BODY TALK – About 93 percent of our communication is nonverbal, making body language and facial expressions the majority of our communication. Here’s how to master yours.

LIVE WELL 36

LOOK WELL 38

LOVE WELL 48

FITNESS HOLIDAY - Take your fitness on holiday. More than simply including fitness in travel plans, make your holiday activities more active. Here are some ideas to get more movement into your holiday plans.

MOVE WELL 50

BACK PAIN SORTED - Using physiotherapy alongside Pilates is an excellent way to heal, restore and keep back pain at bay.

REPACK YOUR GYM BAG - A smart gym bag makes your workout easier and more convenient. Here’s what to pack and how to treat sweaty gym clothing.

8 10

REGULARS

Events - head out in December Editor’s Choice - Summer Sunshine looks at favourite products for December

Read Well - Take the chance to read a good

Classified - lets you know what’s happening

book this holiday.

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

Hangover Cures – 5 ways to minimize the

damage.

MODEL: Daniel Mpilo Richards PHOTOGRAPHER: Stephanie Papini STYLIST: Tatum Cochrane

www.wellnesswarehouse.com

Out & About In December 2015 by Fran Kruger

December is all about festivities and merriment. Whether you’re up for sun, sea and surf, or any other type of activity, you can be sure there’s plenty going on around town to celebrate the summer holidays in style. FRANSCHHOEK CAP CLASSIQUE & CHAMPAGNE FESTIVAL

THE FAB IDEAS CHRISTMAS MARKET

FESTIVAL OF CHARIOTS

11 to 16 December

5 and 6 December

For a nice way to finish off your Christmas

Experience the ‘Magic of Bubbles’ Cap Classique and Champagne Festival. Taste the best of local Cap Classiques and French champagnes like Veuve Clicquot and Champagne Guy Charbaut. Held at the Cape Winelands iconic Hugenot Monument, it’s a sparkly event with fair-goers encouraged to dress up in theme of black and white with a touch of bling. Tickets available from www.webtickets.co.za at R200 per day.

shopping, visit the Fab Ideas Market in Kommetjie. It’s a six-day fair with a variety of creative and affordable gifts. There’s also plenty of kids entertainment, food stalls, a beer tent and live music. Look out for signage to Kommetjie Community Hall in Teubes Road. Log onto www.fabideas.co.za.

The Festival of Chariots is a Hindu celebration hosted by the International Society of Krishna Consciousness. The parade is the highlight of the festival which features a 20 metre colourful wooden chariot with figures of Jagannath, Baladeva and Subhadra. The traditional festival is over 5000 years old making it the oldest street festival in the world. There will be Hare Krishna food for all tastes, live performances featuring classical dance, music and dramas. Held at Sea Point promenade from 11am.

TABLE MOUNTAIN BLUES SUMMIT 5 December Head off to Hillcrest Quarry in Durbanville for a line up of SA’s top blues and jazz bands at this years’ premier Blues Music Festival. It’s their tenth anniversary so bring a picnic and a chilled bottle of your favourite wine to share with friends. Expect artists like Albert Frost, Boulevard Blues, Gerald Clark and a host of the hottest strumming strings in town. Tickets available from www.bluesfest.co.za or Computicket at R195.

MOTHER CITY MCQP 19 December

DANCE OF FLAMES

Just when everyone’s giving up sugar, MCQP’s theme is Candyland. So get ready for sugar, spice and all things nice at this seasons’ party of the year. Dress up in decadent costumes and get lost in a fantasyland. Eight music areas include Assembly, Dragon Room and other venues nearby. Partygoers get to experience 110 local and international DJ’s artists and performers. It’s held at Harrington Street Precinct in Cape Town. Tickets are R950. Log on to www.mcqp.co.za for more information.

27 December

SLIDE THE CITY

NU WORLD EVE PARTY AT VAUDEVILLE

YOGA SANGA RETREAT

19 to 20 December

11 to 13 December

In Zonnebloem the city streets turn into a giant 304m waterslide that turns into a 26m long pool. During Saturday and on Sunday until 2pm cool down by jumping onto this fun filled slide and landing in the pool at the end. Held at the corner of Constitution street and De Villiers Avenue in Zonnebloem.

Join a community of yogi’s in an exclusive 3-day retreat at the Eco-Lodge in Greyton. Experience the wonderful sense of full being through laughter yoga, meditation workshops, chanting and satsangs. This festival offers the perfect opportunity to restore your body, mind and soul in the peaceful harmony of nature. R600 per person, log onto www.yogafestival. co.za for more info.

26 December

Slide tickets cost from R99 to R490. Other attractions will include music, food stalls and leisure activities. Log on to www.slidethecity. co.za for more information.

The Psychedelic Theatre’s team of fire dancers are set to entertain you with their spectacular show, ‘Dance of Flames’ that promise to keep you mesmerized as they juggle with fire in a performance with hula-hoops, rhythm sticks, swords and ropes. Held at Die Afrikaanse Taalmonument in Gabbema Doordrift street in Paarl, Cape Town. Call 021 863 4809 or log on to www.psychedelictheatre.co.za for more information.

31 December The Flamjangled Tea Party & Balkanology combine forces and present an eclectic Old Year’s Eve party. Make sure you dress the part in bohemian style to dance the night away, let the old year go and bring in the new one with a celebration of note. The party starts at 9pm and Pre-sale tickets are R250 from Webtickets and PnP outlets.

If you have an event or happening you want to share with our readers email robyn@wellnesswarehouse.com and let her know.

helping you live life well

EDITOR’S CHOICE

Summer

Sunshine

‘At the end of the day, your feet should be dirty, your hair messy and your eyes sparkling’ Shanti Beat A Hangover

If you happen to have a bit too much bubbly or someone kept filling up your glass (without you realising of course) you may want to have a handy hangover pack on hand. Hangovers happen when the liver can’t process all the toxins in your system, especially in the blood. Zeolite is an essential mineral that helps metabolise alcohol. This remedy has Zeolite and Calcium as well as supporting Reishi and Shiitake medical mushrooms. Take it before you sleep with a big glass of water. Sfera hangover remedy pack R24.99

Light A Candle

Besides making fabulous gifts, candles enhance any environment. The Wellness Frangipani Aroma Candle has the finest quality wax and aroma oils, blended together for a consistent burn and fragrant scent. It’s a no-drip candle with a 100% cotton wick that’s hand made in South Africa. Frangipani has an irresistible, timeless and enticing fragrance. Light a candle or two in the evening and flood your house with the fragrance of frangipani. Wellness Frangipani Candle assorted from R94.99

Keep Detox Tea On Hand

Balance indulgences by sipping on some detox tea. You’d imagine detox tea as not having a great taste but this one, newly launched as a Wellness own brand is very delicious. It’s got peppermint, dandelion and buchu with green rooibos and fennel seeds, ginger, orange peel and lemon grass. No wonder it feels cleansing and refreshing. It’s a great palate cleanser between meals, a good digestive and all round cleansing tea. Wellness Herbal Tea from R39.99 per box of 20

Get A Beauty Shot

Between the sun, sea and parties your skin might need a bit of pampering. This Beauty Shot serum from Ren Skincare is a fabulous boost that seems to instantly firm and brightens the skin. It’s a gel you use under your day cream and it works like a magical face lift plumping and contouring skin. It has hydrating hyaluronans that support moisture retention in the skin and reduce trans-epidermal moisture loss. No parabens, sulfates or phthalates. I love using it especially when I’ve had a late night or my skin has been subjected to the elements. REN Skincare Instant Firming Beauty Shot Serum R495

Eat Some Granola

Set yourself up for a high energy day with super berry paleo granola. It’s got higher protein and lower carbohydrate and is grain free. A crunchy base of wholesome nuts, seeds, chia seeds, coconut and superfoods are slow baked with low GI coconut nectar. Benefit from added omega 3, protein and fibre from chia seeds and healthy unsaturated fats from whole nuts. It’s yummy with cold almond milk or coconut yoghurt. Planet Organic Super Berry Paleo Granola 350g R149.99

10 10

Treat Your Hair

Lots of sun can dry out your hair. For this, I love the Simply Bee Hair Treatment. It’s an all-natural hair mask full of essential oils, beeswax and coconut oil. The honey acts as an antioxidant, protecting the hair from the environment. Beeswax nourishes and moisturizes and the coconut oil strengthens the hair. It’s a great treatment to use after a day in the sun. Simply Bee Hair Treatment 125ml R111.99

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

luxury bath salts

Give the gift of wellness Hand blended in Cape Town with the finest quality natural ingredients With pure essential oils, Atlantic sea salt, flowers and petals Lavender relaxes while rose milk pampers and softens the skin

shop in store or online at wellnesswarehouse.com 11

eatwell

healthy foodmarket

Wellness Café Eating for health.

If you love being healthy, if you follow an exclusion diet, or simply favour fresh and wholesome produce, if you prefer raw; if you’ve gone vegan; if you’re looking for superfoods; and want to eat ethically sourced food; if you crave the taste of sweet and prefer it ‘guilt-free,’ WELLNESS CAFÉ is where you belong.

Increase Your Digestion Probiotics are essential ‘good bacteria’. They’re good for your whole body, but especially for digestive health. You have around 100 trillion bacteria in your digestive tract. Some of these bacteria are ‘good’ and some are ‘bad’. Making sure you have plenty of the good bacteria keeps your body in balance. Stress, antibiotics, and a bad diet can upset this balance. In other words, most of us could use a little good bacteria. OK, WHAT DOES THAT MEAN? Probiotic and prebiotic foods encourage the growth of ‘healthy bacteria’. A healthy digestive system has been linked to a better mood, an improvement in the symptoms of irritable bowel syndrome, and improved overall health. HOW DO I FIX THIS? Eat fermented foods and take a probiotic. Fermented foods like kraut and kimchi are great sources of probiotics, as is kombucha. Prebiotic foods are like fuel for helpful bacteria. Adding more prebiotic foods to your diet is as simple as eating more onion and cooking with garlic.

Kimchi can be found as an ingredient in our Wellness on the Go menu dishes.

Out with the baddies In with the goodies Free from. Gluten is a protein found in certain grains that gives bread its bounce. People who are gluten intolerant or who have coeliac disease can’t eat any gluten. This means that grains like wheat, rye and barley are off the menu. If you’re gluten-free, try these swaps.

DAIRY FREE? No worries, we’ll mix up some nut milks and find the perfect alternative for you. Think almond milk and GMO free soy milk.

Alkaline They say disease can’t grow in an alkaline body. Keeping your body in a largely alkaline state is a health principle many people live by. Stick to your principles with our alkaliser juice.

SWAP THIS FOR THAT Wheat bread

Sweet potato bread

Flavoured potato crisps

Gluten-free veggie crisps

Wheat pasta

Rice pasta

Cake flour

Gluten-free flour mix

Tortilla

Egg wrap

You’ll find all of these and plenty more ‘free from’ foods on our shelves.

Super Duper | Superfood Superfoods are foods with distinct health benefits and powerful nutrition. Add them to your meal, juice or smoothie to boost your nutritional intake. Look out for moringa, hemp, raw cacao, chia, maca and more.

All For Raw Many people eat raw food to benefit from live enzymes and increased vitality. If you’re a raw foodist, you’re going to love our raw pizza.

helping you live life well

TRY ONE OF OUR FAVOURITES: Raw Pizza Slice Buckwheat, Onion, Mushroom, Raw Tomato Relish (Sundried Tomato, Dates, Parsley, Rosemary, Apple Cider Vinegar, Organic Tamari, Chili Powder, Asafoetida), Cashew Nut Cheese, Rosa Tomatoes, Olives, Alfalfa Sprouts, Baby Spinach, Spring Onion Kraut Salsa Verde: Virgin Olive Oil, Parsley, Basil, Mint, Caper, Gherkin, Dijon Mustard

Skinny Malinky Smoothie Fat Free Yoghurt, Banana, Pomegranate, Blueberries, Vegan Rice Protein Powder (Subsititute Whey Protein if you prefer)

Almighty Kale Salad Kale (17.3%), Kimchi (Cabbage, Carrot, Radish, Turnip, Spring Onion, Garlic, Ginger, Khoisan Salt, Organic Tamari), Broccoli, Mange Tout, Mung Bean Spouts, Alfalfa Sprouts, Activated Almonds, Preserved Lemon Vinaigrette (Cultured Lemons, Virgin Olive Oil, Apple Cider Vinegar, Mustard Powder, Black Pepper, Rosemary) Sesame and Khoisan Salt Sprinkle

Tahini Fudge Carob Chocolate, Tahini (37%), Honey

NOW OPEN

I N T RO D U C I N G

WELLNESS ON THE GO AT THE V&A Visit us for powerhouse foods, juices & smoothies on the go

Shop 6105, Ground Floor, V&A Waterfront | 021 418 0175

bewell

integrative health

Pay attention to your personal energy, starting with your immediate environment and your relationship with friends and family.

THE GIFT OF

WELLNESS

Wellness Ambassador Blake Dyason is a firm advocate of inspiring people and creating change. He’s involved in an abundance of charitable programmes and has been singled out in the media as making waves with his amazing input and inspirational contributions. Here’s his insight into how much of a gift wellness actually is.

was back on the trail for another long (13 hour) run to honour our friend Lettie who sadly lost her fight to cancer. Lettie taught me a lot over the past two years but the one thing that really hits home is never to take health, vitality and mobility for granted – wellness is one of our greatest gifts. Within the first two hours of our run I found myself debating the concept of wellness and health, and realising how magazines, TV, social media, sports and our social

environment has warped our views and perceptions of what wellness really means. According to the World Health Organization (WHO), ‘wellness’ is an active process of becoming aware of and making choices towards a healthier and more fulfilling life. This is often confused with being ‘diseasefree’. Lettie demonstrated a great deal of ‘wellness’ as per this definition – despite her life being tragically cut short by cancer. helping you live life well

She consciously made decisions to feed her body with nutritious food, when she felt good she gave all her energy to her family and friends, she showed support and cared for all those around her, surrounding herself with passionate and positive people and filling her life with positive energy. Every day we are exposed to varying concepts of ‘wellness’, influenced by role models and marketing material, and often led to believe that wellness is having a tanned, six pack; bigger muscles; skinnier

bewell

integrative health

waists; and achieving top results in sports and hobbies. This inevitably leads us to trending/crash diets, taking supplements and pills to build or lose weight, finding quick fixes to self-medicate and assist our organs to cope with our non-healthy lifestyles. In reality it’s the complete opposite of wellness.

to pay attention to your working environment and how your colleagues make you feel. Do you feel inspired by those around you? What is the general feeling you get when walking in and out of your office space? We need to change our environment to focus on the positive energies.

Wellness, in my perspective, is a personal journey that has no limitations. Everything we put into our lives and into our bodies is directly related to, and influences, our wellness. Let’s forget about our appearance and trending diets, and focus on four core aspects of wellness, namely: food, attitude, exercise and rest. If we strike a better balance between these four and learn to prioritise each one, we will inevitably find our levels of energy heightened and our lives more fulfilled and happier.

Exercise.

Food. It’s important to get to know your body, how you feel before and after eating certain foods, understanding the process of making food, where it comes from and what nutritional value it holds. Try and stay away from food that makes you feel tired and lazy, that causes bloating and leaves you feeling overweight or down. Focus on eating clean food, and avoiding chemicals used to produce or enhance food. Stay away from anything that is overprocessed and contains abundant sugar or salt. Each of our bodies has individual food requirements – so spend time figuring out what your body would order if it could speak for itself.

We have the ability to create our own positive energy through exercise. As we all know, exercise boosts our self-confidence, takes us to beautiful places outdoors, and opens us up to meeting like-minded, positive people who will share these positive energies. The human body is incredible and can adapt to perform in any sport or circumstance. We all have the ability to train our lungs to be a free diver, train our legs to be a cyclist or train our muscles to be a weight lifter. As long as there is a drive and passion the body will adapt. And yes, hard work and determination is necessary! Sadly we also have the ability to train our body to forget how to perform through periods of stagnation. It’s our duty to exercise and stimulate our bodies for mobility.

Rest.

Attitude. Our outlook and attitude is directly related to the energies we gain or give off. Start paying attention to your personal energy, starting with your near environment and the relationship with the friends and family you keep. How do you feel while spending time with them? Do you leave feeling energised or drained? Are there emotional blockages and issues you need to address and have been delaying doing so? It is also important

I personally find this the most challenging part of wellness as we are constantly distracted by our environments, other pressing tasks, technology and social media, never giving our body and mind a sufficient chance to completely rest. Sleep is a big part of our days’ rest. We need to be aware of our daily stress and lifestyle and how this affects our sleep. It’s also important to find other ways of resting, from reading, listening to music, watching running water or doing yoga.

A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.

wellnesswarehouse.com

Tom Stoppard

eatwell

healthy foodmarket

Eat More Water by Daniel Jardim

Water found in fruit and vegies has undergone complex filtration and is one of the best sources of good quality pure H20. Daniel Jardim famed creator of recipes from ‘Retreat – the Joy of Conscious Eating’, gives us four water rich recipes perfect for summer hydration.

e all know water is essential to life. Staying hydrated is crucial for peak body function - everything from digestion to brain function requires water in considerable quantities for optimal performance. It is widely accepted that we should sip water regularly between meals, you can even install ‘water apps’ on your phone to remind you.

The number of bottled and ‘enhanced’ waters available has increased dramatically over the last few years, but we overlook the fact that some of the best quality water is available in the foods on display at your local produce market. The water found in vegetables and fruit has undergone some of the most complex filtration before it lands up in the bits you eat, and is one of the best sources of good quality pure H2O. helping you live life well

During summer it’s especially important to keep your fluid intake in check; we lose more moisture keeping cool. It’s no coincidence that water rich foods are seasonally available at this time. Eating luscious, water-dense ingredients is an excellent way of boosting daily fluid intake. Here are 4 mouth-watering dishes to help you keep your cool on even the hottest summer days.

eatwell

healthy foodmarket

WATERMELON & CHILLI SOUP

INGREDIENTS

When I first added this recipe on my retreats, it was always met with looks of sheer disbelief. Watermelon makes the perfect stand in for tomatoes in this chilled soup. The next time someone suggests there is no nutrition in watermelons, tell them it’s a very high quality source of the most important nutrient needed for health – the water itself.

Makes 4 bowls

INGREDIENTS 4 CUPS WATERMELON, DE-SEEDED AND DICED 1 SMALL ONION, QUARTERED 2 CLOVES GARLIC 2 CELERY STALKS, FINELY CHOPPED 1 PEPPER, DICED 1 CUCUMBER, PEELED, SEEDED AND DICED 2 TBSP LIME JUICE 1 TBSP RED WINE VINEGAR ½ CUP DHANIA (FRESH CORIANDER), ROUGHLY CHOPPED 1 GREEN CHILLI, CHOPPED SALT AND PEPPER TO TASTE

1. Reserve a little of all ingredients to add texture to the soup after blending, except garlic and onion. 2. Place watermelon, onion and garlic in blender. Blend until smooth. Add remaining ingredients, except chili and blend until smooth. Combine with reserved ingredients and chopped chilli. Adjust seasoning and serve or chill until needed.

1 LARGE RIPE AVOCADO 1 CUP MUNG BEAN SPROUTS 1 CLOVE GARLIC 1 TBSP LEMON JUICE 1 TBSP OLIVE OIL ½ TSP SALT TO TASTE BLACK AND WHITE PEPPER TO TASTE 10 ML CHOPPED FRESH HERBS (OPTIONAL)

Place all ingredients in a blender and blend until smooth. VARIATION: to make a zesty guacamole, stir in ¼ cup finely chopped cherry tomatoes, and a dash of Tabasco into the dip before serving.

ASIAN RICE NOODLE SALAD Salad ingredients are an excellent source of water, and here we use them combined with soaked, and naturally gluten-free, rice noodles to make a luscious and exotically flavoured meal.

Serves 6

INGREDIENTS 100G RICE STICK (ONE CAKE) 2 CUPS CUCUMBER, GRATED 1 CUP RED CABBAGE, FINELY SHREDDED 1 CUP LETTUCE/CHINESE GREENS, SHREDDED 1 CUP SPROUTS,RINSED 2-3 SPRING ONIONS, FINELY SLICED 3 TBSP DHANIA, CHOPPED 1 CUP BEETROOT, GRATED 2 TBSP SESAME SEEDS, TOASTED 1 TBSP PICKLED GINGER (GARI), CHOPPED

MUNG BEAN & AVOCADO DIP Sprouts are an extremely water-rich food that help cool the body in warm weather. Here they are whizzed up with creamy avocado to make a summery dip perfect with crudités vegetables.

Makes 1 medium bowl

DRESSING: 2 TBSP VEGETABLE OIL 1 TBSP LIME JUICE 1 TBSP RICE VINEGAR 20ML SOY SAUCE 1 TSP SESAME OIL SALT & WHITE PEPPER

1. Roughly crush the noodles and place in a bowl. Cover with boiling water. Soak for 10-15 minutes. Drain and rinse thoroughly under cold water. 2. Combine dressing ingredients. Combine all ingredients together, reserving a little Spring onion and Dhania to garnish. Garnish and serve.

wellnesswarehouse.com

COCONUT & PINEAPPLE PANNA COTTA Jellies are a joyous way of consuming higher water content in hot weather. They’re delightful with an al fresco feast. Vegetarian jellies are easily made with agar flakes readily available at health shops and Asian supermarkets.

Serves 6

INGREDIENTS 2 CUPS PINEAPPLE JUICE 2 CUPS COCONUT MILK 1 TSP AGAR POWDER (CHINA GRASS) 2 TBSP BROWN/COCONUT SUGAR, TO TASTE 1 CUP PINEAPPLE, CHOPPED ½ CUP COCONUT FLAKES, TOASTED

1. Place the coconut milk and pineapple in a saucepan. Sprinkle with the agar and sugar bring to the boil stirring constantly. Simmer gently for 2 minutes. 2. Arrange pineapple in a serving dish. Pour in the liquid. Allow to cool before placing in the refrigerator. Refrigerate at least one hour before sprinkling with toasted coconut flakes and serving.

Daniel Jardim teaches popular retreats and demonstrations throughout South Africa with a strong emphasis on how to live in closer harmony with each season. He created the recipes for the hugely popular ‘The Cake the Buddha Ate,’ and released his first solo cookbook in 2014 titled ‘Retreat – the Joy of Conscious Eating.’ For more recipes or to find out about upcoming foodie events log onto www.seasoncookery. co.za or www.facebook.com/seasonalcookery

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FRUITY BAOBAB ICE LOLLIES

Bursting with fresh, fruity flavours with a zesty tart twist of organic baobab powder, these Fruity Baobab Ice Lollies are instant summer crowd-pleasers both guilt-free and healthy.

aobab powder is loaded with Vitamin C, magnesium, potassium and digestive fibre. It’s also one of the richest plant-based sources of calcium (1.5 more than almonds). Our diets are often deficient in these minerals and baobab powder is an excellent source of these nutrients. We’ve chosen fruit for their brilliant colour and summer-sweet flavours. Try one, try them all, or invent your own combinations.

FRUITY BAOBAB ICE LOLLIES Makes 6 lollies

INGREDIENTS ½ CUP JUICE (WE USED APPLE) 1 TBSP BAOBAB POWDER 1 ½ CUPS FRESH FRUIT, PEELED AND CHOPPED (SEE OUR FAVOURITE COMBINATIONS BELOW) OPTIONAL: 2 TSP HONEY, IF YOU PREFER IT SWEETER WATERMELON, BAOBAB & RASPBERRY 1 CUP WATERMELON ½ CUP RASPBERRIES PINEAPPLE & BAOBAB 1 ½ CUPS FRESH PINEAPPLE PIECES

KIWI, BAOBAB, & LIME ZEST 1 ½ CUPS KIWI FRUIT (ABOUT 3 KIWIS) JUICE OF ½ LIME AS PART OF THE ½ CUP OF JUICE PINCH OF LIME ZEST

1. For a pretty twist on the usual, keep a few pieces of fruit aside to add after blending; about 2-4 small pieces per ice lolly. 2. Blend the ingredients together until smooth, and pour into the moulds. Add the fresh fruit chunks and then the ice lolly sticks. 3. Freeze for 5-6 hours, or overnight. TIPS: • If you would prefer to use wooden sticks instead of plastic ask your pharmacy for some depressors. They make really great ice lolly sticks. • Dissolve honey into a little warmed up juice, and let it cool before using as part of your 1 ½ cups. • Before you pour your mixture into the mould, remember to check the height of the sticks to make sure they’ll fit into your freezer.

ECO Products Baobab Powder 200g R113 400g R206 helping you live life well

About EcoProducts EcoProducts is based in the far north of South Africa, in Limpopo province, where baobab trees grow. Sarah Venter, the owner believes in making a positive impact on society and our environment. EcoProducts sources its fruit ethically and fairly and ensures that harvesting is sustainable. EcoProducts is fully involved in production from source to dispatch. Baobab fruit is sourced directly from communities, bringing about much needed economic benefits. All processing, extraction and packaging takes place at EcoProducts premises. Processing time from fruit cracking to final sealed product is 1 - 2 days. This guarantees a light-coloured powder with a fresh tangy-sweet taste. It’s convenient to use and can be easily enjoyed mixed into drinks, smoothies, breakfast cereals, desserts, savoury dishes and much more. Read more about EcoProducts Foundation programs that support the growing of trees through the Baobab Guardians program and the welfare of rural children through the Pre-School support programme. www. ecoproducts.co.za/ecoproducts-foundation

Visit ecoproducts.co.za for recipes and a wealth of fascinating information on all things Baobab

BAKED NOT FRIED

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wholesale@dsinternational.co.za

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Merry Feast

Being together with loved ones during the holidays is made all the better with good, healthy food.

by Kyla Steenveld

Everyone seems to have a different eating requirement these days from Banting, to raw, vegetarian and gluten and sugar free. we asked Lexi Monzeglio and Kyla Steenveld from the Whisking It blog to put together a feast that caters for all. Think Kale, Sundried Tomato & Bacon Stuffed Pork; Moroccan style Cauli-butternut â&#x20AC;&#x2DC;Couscousâ&#x20AC;&#x2122;; Paleo Bread Rolls; Marinated Greens; Rainbow Salad; Flourless Almond Torte; and Summer berries with coconut cream.

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KALE, SUNDRIED TOMATO & BACON STUFFED PORK Paleo Banting Gluten Free Serves 6

INGREDIENTS 200G ESKORT DICED BACON, FRIED 1KG FRESH PORK FILLET OR LOIN 80G SUNDRIED TOMATOES 350G KALE, CHOPPED 1 ONION, DICED 15ML OLIVE OIL 15ML DRIED ROSEMARY

1. Preheat the oven to 180ºC. 2. Fry onions in a dash of olive oil. Once translucent add the kale. Do not over cook - the kale is ready when it has just wilted, do not fry until it loses colour. 3. Butterfly cut the fillet and spread the sundried tomatoes, bacon and kale evenly inside. 4. Roll up the meat, skewer with a toothpick, and rub with olive oil and rosemary. 5. Bake for 35 - 45 minutes, depending on how thick your pork cut is. Watch the video version of this recipe on https:// w w w. f a c e b o o k . c o m / E s k o r t L i f e s D e l i c i o u s / videos/895677287182664/

MOROCCAN STYLE CAULI-BUTTERNUT ‘COUSCOUS’ Paleo Vegan GF Serves 6

INGREDIENTS 1 PACKET CHOPPED BUTTERNUT 1 LARGE HEAD OF CAULIFLOWER 1 TBSP TUMERIC 1 TBSP WHOLE FENNEL 1/2 TSP OF GROUND CLOVES 1 TBSP SWEET BASIL 1 TBSP PAPRIKA

2 RED ONIONS (PEELED AND CHOPPED) 1/2 CUP PUMPKIN SEEDS SALT & PEPPER

1. Preheat the oven to 220° Celcius. 2. Roast the butternut with the red onion for 45 minutes, or until soft and starting to blacken around the edges. 3. Toast the pumpkin seeds on a medium-low heat till you can smell them and they start to go golden and toasty. 4. Wash and roughly chop the cauliflower, and pulse in a food processor or blender until finely chopped. 5. Put the chopped cauliflower into a roasting dish, add salt and pepper to taste and roast for 45 minutes, or until the cauliflower starts going golden brown. 6. Add the roasted butternut, onion, pumpkin seeds, and all the herbs and spices, toss together and serve hot.

PALEO BREAD ROLLS Paleo

Makes 4

INGREDIENTS 1 CUP ALMOND FLOUR 1/4 CUP TAPIOCA FLOUR 4 TBS PSYLLIUM HUSK 2 TSP BAKING POWDER 1 TSP SALT 1 WHOLE EGG, 2 EGG WHITES 1 CUP BOILING WATER

1. Preheat oven to 175° Celsius. 2. Mix dry ingredients in a bowl. 3. Blend in eggs - fold in and work quickly. 4. Add boiling water - again, work as quickly as you can, folding in, without comprising on a smooth, lump-free end result. 5. Be careful not to overmix 6. Put some olive oil on your hands to avoid sticking and shape your dough into buns - keep them quite flat as they rise a lot in the oven. 7. Bake at 175° for 40 minutes. 8. Turn down the heat to 150° for the last 10 minutes.

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MARINATED GREENS Raw Vegan Banting

Paleo GF

RAINBOW SALAD Raw Banting

Vegan GF

Serves 6 Serves 6

INGREDIENTS INGREDIENTS

1 HEAD BROCCOLI OR ABOUT 3-4 FISTFULS OF TENDERSTEM BROCCOLI OR BROCCOLINI 1 CUP FRESH PEAS (SHELLED) 1-2 CUPS BRUSSEL SPROUTS, CUT INTO QUARTERS THE JUICE OF 2-3 LARGE LEMONS 1-2 TSP SALT (OR SALT TO TASTE) 1/3 - 1/2 CUP OLIVE OIL 8 FRESH BASIL LEAVES 1-2 TSP FINELY CHOPPED GARLIC THE LIQUID SHOULD JUST COAT THE GREENS, PLUS A BIT OF EXTRA JUICE. IF YOU WANT IT LESS ‘LEMONEY’ THEN USE LESS LEMON JUICE AND MORE OLIVE OIL.

1. Cut up the broccoli as you wish, remove most of the fibrous stems if they’re tough. Cut up the Brussel sprouts in quarters or halves. 2. Put the olive oil, garlic, salt and lemon juice in a bowl and mix well. 3. Put all the vegetables, marinade, and basil leaves into a re-sealable bag (Ziploc) and gently massage the wet ingredients into the greens, making sure everything is well coated. 4. Put in the fridge overnight and serve as is or over salad leaves.

1 PACKET BABY SPINACH 1/3 HEAD OF RED CABBAGE, THINLY SLICED 1/2 BEETROOT (JULLIENNE) 1 APPLE, DICED 2-3 HANDFULS OF MIXED COCKTAIL TOMATOES, RAINBOW TOMATOES, ROSA TOMATOES, TOMATINOS A HANDFUL OF WALNUTS, ROUGHLY CHOPPED 3 THINLY SLICED RADISHES A HANDFUL OF A VARIETY OF SPROUTS LIKE MUNG BEAN AND ALFALFA

1. Rinse all the fruit and vegetables and pat dry. 2. Lay a base of baby spinach and red cabbage. 3. Sprinkle the rest of the ingredients over the base, or mix them together if you prefer.

Notes: • For a different variation, substitute hazelnut essence with almond essence. • Try whipped coconut cream with a dash of vanilla essence to serve with the crumble (you’ll need to use an electric beater or you’ll be whipping forever).

Note: Great with black sesame seeds sprinkled on top and a drizzle of olive oil and balsamic vinegar

FLOURLESS ALMOND TORTE Gluten Free Paleo Makes 1

INGREDIENTS 4 EGG WHITES 75G XYLITOL ½ TSP HAZELNUT ESSENCE 1 TSP GROUND CINNAMON ZEST OF 1 LEMON 50ML VEGETABLE OIL 75G PARTIALLY CRUSHED ALMOND FLAKES, PLUS EXTRA FOR THE TOP

1. Preheat your oven to 180°C. Grease a round baking dish (22-24cm). 2. Using an electric beater, beat the egg whites until they just hold their shape. Slowly add xylitol to the egg

whites, 1 tablespoon at a time. A thick stiff meringue mixture will form. Turn the electric mixer speed down and add the lemon zest, cinnamon and hazelnut extract. Add the partially crushed almond flakes and oil to the mixture and combine well. Delicately pour the mixture into your greased dish. Sprinkle the top with ground xylitol and flaked almonds. Bake in the oven for 20-25 minutes until it rises and the top is golden brown. Remove from the oven, let it cool and dust with ground xylitol before serving.

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About Whisking It: Lexi Monzeglio first started this blog in 2013 to celebrate how much she LOVED food. After leaving home and having to cook for herself her love for food grew. She also adopted a healthier attitude towards food due to food intolerances and the realization of how much better she felt when she ate clean food. Kyla Steenveld joined Lexi in 2014. She’s always instinctively loved healthy food, and have always been into fitness and eating well. Kyla and Lexi had been friends for a while, and when they both began focusing on a gluten-free, dairy-free and loosely paleo lifestyle, Lexi began contributing. Whisking It believes in wholesome, simple, and healthy food which mainly focuses on a gluten-free/ sugar-free/dairy-free lifestyle. However, neither of us are ones for extreme behaviour and crazy rules, we eat this way because we can feel the difference in our bodies, skin and mental states, but sometimes there’s a need for chocolate and cake. So although mostly, we’re health focused, we also feature deathby-chocolate recipes as a treat. Find us at www. whiskingit.com or on Instagram @whisking_it or on Facebook at Whisking It.

3 CHEERS FOR CHIA THIS CHRISTMAS

Chia has taken the world by storm and for good reason too... Chia literally means ‘strength’ in Mayan. Chia seeds were used as a mega-energy food and is known as ‘the runner’s food’. It’s spectacular nutritional profile makes it a near complete food, providing essential proteins, fats, fibre and carbohydrates as well as a wide array of vitamins, minerals and antioxidants.

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7 TOP REASONS WHY CHIA IS SUCH AN AMAZING SUPERFOOD Brain health

Chia contains high levels of omega-3 oils. Omega-3s are already well known to support brain development.

Digestive health

The soluble, fibre-rich gel in chia soothes and cleanses the digestive system and slows the release of sugars into the bloodstream, stabilising blood sugar levels.

Anti-inflammatory

The excellent ratio of omega-3 to omega-6 of 3:2 makes it a great anti-inflammatory food.

Athletic endurance, flexibility and performance

The combination of essential fats, fibre and protein make chia an excellent food for improving endurance and fitness. Its high antioxidants and EFAs help to maintain flexibility in the joints.

Protein

Chia seeds are a near-complete source of protein, containing 19 amino acids. They contain twice the amount of protein found in almost all other seeds or grains, appropriately balanced, making chia an excellent protein source for athletes and vegetarians alike.

Weight loss

Chia is known as a dieter’s dream food, as it bulks up meals with its low-calorie nutrient density without altering flavour. It makes you feel fuller for longer, reducing food cravings and keeping blood sugar stable.

Longevity

The potent antioxidants in chia naturally preserve the sensitive omega-3 oils and provide anti-ageing benefits. What’s more the Soaring Free Superfoods Chia Seeds are: certified organic raw vegan banting friendly paleo friendly gluten free sugar-free making them the perfect addition to almost any dietary lifestyle.

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COOKIE JAR FAVOURITE

by Julia Pietersma

By Julia Pietersma

During holiday time when you’re likely to have lots of guests, keep the cookie jar full. This recipe for ginger snaps has no cane sugar, and the added benefit of immune boosting ingredients like ginger and cinnamon.

GINGER SNAPS BANTING-FRIENDLY Makes 12

INGREDIENTS 200G ALMOND FLOUR 1/3 CUP GROUND XYLITOL 1 TSP BAKING POWDER 1 TSP NUTMEG 2 TSP GROUND GINGER 2 TSP ALLSPICE 1/2 TSP CRUSHED CLOVES 2 TSP CINNAMON 1/2 TSP PINK HIMALAYAN SALT 100G RAW PECANS 1 FREE-RANGE ORGANIC EGG 1 TBSP GRASS-FED BUTTER 1 TSP PURE VANILLA EXTRACT

1. Preheat the oven to 180°C and prepare a tray with baking parchment. 2. In a medium sized mixing bowl combine the almond flour, ground xylitol and baking powder, nutmeg, ground ginger, mixed spice, cloves, cinnamon and salt.

3. In a small pan over a low heated stove, roast the pecans. Remove from heat and chop into small pieces. Add the roasted pecans to the dry ginger snap mixture. 4. Using another small pan, melt the butter and combine it with the mixture. Add in the egg and vanilla extract and mix well. 5. Scoop out balls of the cookie dough – you can make them as big and as thick as you want. Press them down onto a baking tray and bake for about 20 minutes. 6. Remove from oven and allow to cool.

Not only are ginger and cinnamon great Christmas spices, but they also have vitamins and minerals to keep the immune system strong over the Christmas period.

GINGER: •

• • •

•

is high in vitamin B and important minerals like magnesium and potassium helps prevent nausea and motion sickness acts as an anti-inflammatory helps in the digestion of food, especially enhancing fat digestion and absorption. fights against bacterial and fungal infections

did you know?

CINNAMON:

In ancient times cinnamon was highly prized and regarded as a gift fit for monarchs and the gods they worshiped.

•

• •

•

helping you live life well

is loaded full of antioxidants reduces muscle spasms and has anti-inflammatory properties has been shown to significantly increase sensitivity to insulin and lower blood sugar levels is known to have antifungal and antibacterial properties, which reduce infections and help fight tooth decay and bad breath

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Cooking with Claire

Masterchef finalist Claire has put together two of her favourite festive recipes – no bake cookies are perfect to have on hand for guests and almond hummus is guaranteed to be something everyone loves.

NO BAKE COOKIES Makes 24

INGREDIENTS 1 CUP XYLITOL 1 STICK UNSALTED BUTTER 1/3 CUP RAW CACAO POWDER 1/2 CUP ALMOND MILK 1 TSP PURE VANILLA EXTRACT 1 TSP OF CINNAMON 1/2 CUP PEANUT BUTTER, CRUNCHY OR CREAMY 2 ½ CUPS ROLLED OATS 1 CUP OF COCONUT FLAKES

1. In a medium saucepan, combine the xylitol, butter, cacao, almond milk, vanilla and cinnamon. 2. Bring to a slow boil and simmer until the xylitol has completely dissolved. 3. Remove from the heat. 4. Stir in the peanut butter, 2 cups of oats and 1 cup of coconut flakes. The mixture should be thick; stir in additional 1/2 cup oats if too runny. Let the mixture stand for about 10 minutes to cool.

5. Line a baking sheet with wax paper or parchment paper. 6. Drop the mixture by heaping tablespoonful onto the lined sheet. 7. Let the cookies stand at room temperature for 1 hour to firm up. 8. Store in an airtight container.

ALMOND HUMMUS

Stand a chance to win a

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hamper valued at R500 All you need to do is post an image of this recipe on facebook, follow me on instagram @claireallen_sa, tag me and use the following hashtags

INGREDIENTS

#CookingWithClaire and #FoodIsLove

250G GROUND ALMONDS JUICE OF 3 LEMONS 1 TBSP MINCED GARLIC 2 SLICES OF POTATO BREAD 600ML OLIVE OIL 300ML WATER

Join Claire for cooking workshops at BANKS KITCHEN BOUTIQUE

Makes 200g

1. Soak the bread in water for one minute. 2. In a food processor, blend the garlic, almonds and bread together. Add lemon juice to taste and adjust consistency with water if necessary. 3. Serve with a drizzle of olive oil and an optional sprinkle of chili powder. helping you live life well

Christmas favourites 4 December 2015 12h00-15h00 Shop 13, 2nd Floor, The Point, 76 Regent Road, Sea Point

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Give your bones a bit of extra help by increasing your intake of food and supplements geared towards bone health

Better bones

by Kirsten Alexander

Strangely, the festive season is a common time for household injuries; reports document injuries like those from falling off ladders while putting up Christmas lights; slipping while trying out a child’s toy and adventurous fitness activities.

f you’ve ever experienced a break or a fracture, you’ll know that the healing process can be arduous. It’s not just the cast that’s restricting, but also the chance your bone will remain fragile. But what’s amazing about the human body is that it’s perfectly designed to respond to whatever happens to it. A fractured bone is no different. Immediately after a fracture occurs, the body begins a healing process.

The first step in the process is inflammation. While most people understand that inflammation is a sign of something wrong, it’s wise to remember it’s also a sign your body is responding to what’s wrong. During this process, clean up cells are busy laying down the matrix for new bone to be built. Around two weeks later, proteins begin forming soft ‘callus’, which eventually hardens as its woven together to form the new bone structure. What happens next is that this matures and remodels itself into what’s known as lamellar bone.

did you know?

A HELPING HAND

Your bones are alive and every seven or so years your bones will have completely regenerated themselves. By weight your bones are 70% minerals and reach peak density by your early 30s.

While all this activity is taking place around the wound site, your body draws on various reserves to support the healing process. One of the first demands is for more calories. That’s not to say if you’ve fractured your toe it’s an excuse to binge on doughnuts. Your body is going to be using up more energy and it’s also going to need more protein, because that’s what the bone-building cells will demand. Inflammation, although part of the body’s

helping you live life well

healing process, is also quite painful so one of the first things you’re likely to do is reach for a painkiller. But, take too many and you might just slow down the healing process. Instead, increase your intake of Vitamin C, bioflavonoids and flavonols like quercitin; proanthrocydins, and omega-3 fatty acids. Your mineral and vitamin intake also need to be upped to support the extra amounts required for the bone-building process. For healing, good blood flow is essential. Bad habits like smoking will slow down the process. While exercise might be the furthest thing from your mind when dealing with a fracture, a little goes a long way in assisting blood flow.

BONE BOOSTERS Give your body all the help it needs by increasing your intake of food and supplements geared towards bone health >

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EAT Calcium rich food. If you’re not a dairy fan, you can also get your calcium from sesame seeds, asparagus, salmon, broccoli, almonds, spinach and tofu Vitamin K helps your body absorb calcium, so pair your calcium-rich food options with eggs, avocados, cauliflower and brussels sprouts. Lysine helps your body use protein effectively and assists with calcium absorption. It’s found in fish, lentils, dairy products, beef, pork, soy products and lima beans. Vitamin C. To enhance your immune system, stock up on green peas, mangos, berries, citrus fruit and brussels sprouts.

SUPPLEMENT WITH Calcium, magnesium and phosphorous. Very often you’ll find this combination of minerals in one supplement. Calcium and phosphorous are the main ingredients in bone material. Magnesium assists the absorption of calcium into the body and contributes to bone production. Zinc. This helps with bone cell production as well as collagen, which is an important connective fibre in bone production. Vitamins B-6, C, D and K. All assist in healing and calcium or protein absorption. Omega 3. This is a great anti-inflammatory that won’t impede the body’s healing process.

KEEP THEM STRONG The usual advice is as true for bone strength as for overall health; balanced nutrition, regular exercise and avoidance of bad habits like smoking or excessive drinking. When it comes to exercise, however, weight bearing exercises are really good for increasing bone strength (this is any kind of exercise that forces you to work against gravity).

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Always read the label and use as directed. Supplementary to a balanced diet.

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Available at good health shops throughout South Africa For more information contact 021 701 5000 or ghpoffice@iafrica.com www.goodhealthsa.co.za 29

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

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Ask our clinic sister for more information or call 021 487 5430 to make an appointment. Available at Wellness Warehouse Kloof, Lifestyle on Kloof, 50 Kloof Street, Cape Town. 30

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Challenge yourself to say ‘no’ when no is necessary, make a point of laughing more and do things you love.

Festive Fix All

by Cheryl Stevens

The end of year holidays and celebrations are with us and for many, it’s the finish of a long busy year. Summer holidays should be a time to wind down, rejuvenate, catch up on sleep, connect with family and loved ones and to step off the Monday to Friday treadmill.

ost people will have an extensive ‘to do’ list just to prepare for the summer holidays, never mind endless queues in the shops, back-to-back diet busting parties, entertaining inlaws, braai’s and the sapping summer heat. We understand how easy it is to feel ‘not so wonderful’ at this most wonderful time of the year.

did you know? The rhythm and repetition of walking has a tranquilizing effect on your brain, and is said to decrease anxiety and improve sleep. Aim for a half hour brisk walk every second day. Connect with nature if you can – it’s grounding and uplifting.

That’s why we’ve found 10 Wellness solutions to help get everything you want from your holiday and to stay happy, healthy and energized. Slow down, think again, feel great and live your holiday well.

Eat Light We all do it every year – we eat too much! It’s hard not to, meals are a natural way families spend quality time together. Think less rather than more. Make meals lighter, fresher and easier to digest. Cut out big heavy traditional meals and think raw, cold, light proteins and salads. Choose fresh fruits over sugar laden desserts and cut out snacking. Deep fried chips and dips laden the digestive system with saturated fats and burden digestion.

Eat Less Eat smaller portions. Take your time over a meal and give your body time to digest. Wait at least 20 minutes before a second helping – you will be surprised how satisfied you actually are. Serve meals on smaller plates to give the impression of a bigger helping.

helping you live life well

Eat wise Eat foods that suit your body. Notice how you feel after a meal. Do heavy fried foods make you feel heavy? Does a big roast make you tired? Does sugar make you edgy? Does eating late at night stop you from sleeping? Notice your eating patterns and why you are eating – do you eat when you are stressed? Understanding your eating patterns will allow you to change bad habits.

Lay the foundation Start every morning with a shot of lemon and ginger juice to alkalinise your digestive system for the day. Lemon water through the day will flush out the system and ginger aids digestion.

Drink smart If you indulge in a glass of cheer in the holidays, choose wisely. Cut out wines with sulphur and avoid the day-after headache. Be picky about when and how much you drink. Make a fruit punch instead of alcohol and serve in iced glasses with plenty of ice, lemons and mint. Keep water close by and drink alternatively, alongside your cheer.

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

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Don’t do black If you glug coffee through your working day, give yourself a break and rather choose tea during the festive season. Hot or cold, tea is a drink of choice in hot countries and said to keep the body cool during summer months. Choose a tea with no caffeine, and use alternative sweetener like honey or Xylitol. If coffee is a non-negotiable morning ritual - choose an organic bean without pesticides and limit it to one a day. Choose the perfect time of day to savour the perfect cup.

minutes for a real energy boost. If you are not a big sleeper, find a quiet corner and enjoy a holiday novel, or lie on the beach and listen to your favorite music. But relax… and let go…

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Cut out sugary drinks. Carbonated soft drinks have no nutritional value and send energy levels soaring for a short period. A sugar high will generally make you tired and edgy. Find a refreshing alternative - go for sparkling water if you need fizz. Throw in sliced orange, cinnamon bark, mint leaves or lemon for a refreshing orange fizzy drink.

DON’T BURN OUT Rebuild the Adrenal Immune System • Rehabilitate Adrenal Function • Boost Energy Metabolism • Treats Burnout & Fatigue • Boosts Vitality

Choose light Lift your mood with natural Vitamin D – get some sunshine and feel your mood naturally lift. UK doctors recommend exposing a fifth of your body to the sun for 20 minutes, three or four times a week, without sun cream.

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• Stop Stress Eating • Boost Serotonin • Combat Insomnia

• Combat Anxiety & Depression • Beat Stress & Tension

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Catch up on all the lost sleep you missed out on through the year – take an afternoon nap every day. Lie in the garden and let your body connect with the earth. If you have a quiet house, sleep on the couch for an afternoon power nap. Nap for 30

Also available in Green Coffee Bean only & in a VALUE SIZE

Make sleep your priority

LOOK YOUR BEST

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Christmas is a time of giving and holidays are a time of connecting with family, with nature, with yourself. A time to look at the world through a different lens. Make a change this holiday and do things differently. Enjoy time with your kids and make homemade gifts or cards for the extended family. Plan time for yourself and don’t worry if the washing is not folded away, the lawn is not mowed or there is dust on the floor. If you are entertaining get everyone to bring a dish and share the cost and work load. Don’t get caught up in all the usual daily chores and jobs. Check your emails once a week, go to the shops once a week and vacuum every third day. Slow down, take your time and notice the beautiful world around you. Sit on a bench, lie under a tree, take a slow walk and don’t rush. Go slow. Do less.

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Dealing with eczema Eczema is an inflammatory skin condition that produces painful, red and itchy skin. The nutritional approach is based on the idea that a sufferer’s total environment ‘load’ – that is, how much pollution, stress and poor nutrition they are dealing with – has exceeded their capacity to adapt to it. Specific triggers, like an emotional crisis; drinking too much coffee or eating food allergens; can be experienced by the body as the final straw rather than the root cause. The goal is to increase the adaptive capacity and lessen the total load. Anti- inflammatory drugs, routinely prescribed for the treatment of eczema, by contrast, merely suppress the symptoms.

Patrick’s advice: 1. Identify, and avoid, hidden allergies - The two main types of allergy, IgE and IgG, refer to different antibodies produced by your immune system. IgE, or immunoglobulin E, antibodies cause severe and immediate reactions. Test your IgE sensitivity with a blood test or a skin-prick test to identify specifically what you are reacting to. Most eczema sufferers also have IgG-based allergies to food. These allergies are less obvious, and sometimes called food intolerances or hidden allergies because they don’t cause immediate or severe reactions. Immunoglobulin G (IgG) allergies are rarely tested for by doctors. 2. Increase antioxidants - Inflamed tissue results in more oxidants. Oxidants are formed, rather like exhaust fumes, whenever our cells turn food into energy. They are also created when something is burned, whether cigarettes or fried food or the petrol. Oxidation is harmful and it’s recommended to take antioxidants to counter the inflammation of eczema. Numerous studies show that a high intake of fresh fruit and vegetables – which boost antioxidant levels – reduce the severity of eczema. 3. Apply transdermal vitamin A and C - Eczema sufferers may have skin damage caused by oxidants, so using creams is important. Cortisone creams, if used frequently, thin the skin, whereas vitamin A helps thicken the outer layer, the epidermis, and protect it from sun damage. Topical vitamins A and C are the most potent skin healers. In cream form, vitamin A effectively treats the negative side effects of steroids, encouraging the skin to produce a better water-proofing barrier and significantly reducing the dry skin from eczema. 4. Understand Omega fats - Meat and dairy products are high in arachidonic acid, a type of Omega -6 fat that can promote inflammation, whereas flax seeds, chia seeds and oily fish are high in Omega -3 essential fat, which is anti-inflammatory. Another anti-inflammatory fat is a type of Omega -6 fat called gamma-linolenic acid (GLA), found in evening primrose and borage oil. 5. Increase intake of natural anti-inflammatories - Natural anti-inflammatories include Omega-3 fats, methylsulfonylmethane (MSM), quercetin, zinc, magnesium, ginger and turmeric.

Best foods • • • • •

Oily fish (salmon, mackerel, herring, kippers, sardines) Free-range eggs Turmeric Ginger Red onions

• • • •

Garlic Fresh fruit, especially berries Vegetables, especially greens Flax seeds and chia seeds

• •

Dairy products (for many people) Meat

Worst foods • • •

Sugar and refined ‘white’ foods (promote inflammation) Caffeinated drinks Alcohol (promotes inflammation)

Apply vitamin A and C skin creams daily.

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

31 December 2015

STAND A CHANCE TO

WIN!

livewell do it yourself

December

GIFT GUIDE by Cheryl Stevens

December represents generosity and giving. Our gift guide this year looks at creative ways to spread wholesome messages of love and wellness. Think about the individual character and personality of the person you want to gift, how your loved ones choose to live life well, and what gifts are best suited to their lifestyle.

For the worry bug

For the diary free diet

For the healthy gourmand

Treat them to gifts that ease anxiety and stop the mind working overtime:

Dairy free kitchen aids and a dose of tlc:

Kitchen aids to help any foodie move to a healthier lifestyle:

1. Sleep Apps – choose a sleep App to help get those essential zeds in every night. 2. Meditation Apps – this can be used at night before bed for a calm mind, or first thing in the morning to bring peace to the day. 3. Yoga –give a gift voucher for a yoga class or classes. This will teach them to de-stress and release anxiety 4. Prayer beads – this is an innovative gift and a great practice for anyone who needs discipline to pray, meditate or chant a mantra. 5. Collection of calming teas- a calming brew of herbal tea is appropriate for any time of day or night.

1. Vitawizz – for dairy free smoothies and juices 2. Dairy free chocolates – make a dairy free chocolate slab or two, wrap it in foil and red ribbon 3. Cacao – a supply of organic raw cacao to bake up their own chocolate treats. Add a handwritten recipe with a delicious dessert. 4. Asian cook book – Asian cooking uses coconut milk in creamy coconut curries, the prefect alternative for dairy free dinners. 5. Natural spa treatment – sensitive skin can be an issue for people with allergies – spoil them with a natural skin spa treatment

1. Dehydrator – make raw crackers, biscuits, granola and bread for healthy nutritious treats. 2. Nut bag – learn to make delicious nut milks and yoghurts 3. Superfoods hamper – turn breakfasts into a power health breakfast with the addition of superfoods to your morning routine 4. Sweet alternatives – go healthy with a basket of sugar alternatives for baking; coconut blossom sugar, Yacon syrup, organic rice syrup and xylitol 5. Glass jars – give a set a different size glass jars for new age storage – onthe-go salads, chia pots, homemade granola, gluten free biscuits and sprouting food.

For the eco warrior

For the gluten free allergy

For the romance junkies

Ethical and self-sustaining gifts:

Lighten the load for your gluten free friends:

A ‘his and hers’ gift to give them more time together:

1. Jewellery – choose beading or recycled jewellery made by ethical companies who break the cycle of poverty. 2. Sprouting kit –grow your sprouts in an indoor garden for a dose of living food everyday 3. Slabs of seeds – grow your own green salad in your garden or window box 4. Fruit tree – plant a citrus tree; lemon, lime and orange and fill your holiday with zing. 5. Adopt a hive – help to save our nation of bees and adopt a hive 6. Chemical free kitchen – bless someone with a chemical free home by giving them a starter range of gorgeous smelling eco friendly cleaning products

1. Vitamix - Gluten free baking uses lots of nut flours, so top of the list and budget is a blender strong enough for home made nut flours 2. A hamper of gluten free flours and nut flours to get baking. 3. Gluten free recipe book – or a gluten free cooking or baking course 4. A gluten free App – find a gluten free cooking App like Deliciously Ella. 5. A consultation – book a dietitian or gluten-free consultant to offer help on meal planning, weight loss, vitamin deficiencies, dining out, kitchen makeovers, etc.

helping you live life well

1. Book the love birds a couples massage in a Spa 2. His and hers massage oil to take home and do it yourself 3. Matching swimming towels – long lazy hours together on the beach or by the pool 4. A pasta making machine – spend time together making pasta to enjoy with a good bottle of wine and romantic candle light 5. A coffee machine – for morning after bonding

livewell do it yourself

Make your own Cards •

• • •

•

Cut up last year’s Christmas cards into gift tags. Punch a hole in the corner and tie with red ribbon. Cut out the kids school art and stick onto white card Take a family seasonal photo and print it into cards Go on a paper making course and make festive season homemade cards Dry press leaves out the garden and chose a recycled paper to make a natural seasonal card.

Shopping list:

Gift wrapping ideas •

• •

• • •

Use plain brown paper and decorate with ribbon, buttons, beads, glitter and gift tags cut into cute shapes Wrap baby gifts in a baby towel or muslin cloth For edible gifts or soap pack them in a recycled glass jar with a decorative ribbon For smaller gifts wrap up in bright magazine pages or cartoons Print out a recipe to wrap a recipe book Check for free wrapping in stores

•

Boutique olive oil or salt Trendy printed tea towel Homemade granola or muesli in a glass jar Create a dried-herb mixture in a recycled tin or glass jar with your own clip art label Plant herbs into an old teapot, jar or plant pot you don’t use anymore

SELF LOVE TIP

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arehous e.

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Make a gesture of self love by putting yourself on your list of gifts to buy. Find something you wouldn’t normally buy, wrap it up and write something nice from you to you. As Buddha says: “if your compassion does not include yourself, it is incomplete.”

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Wellness Herbal Teas from R39.99 Sow Delicious Slab Of Seeds R59.99 Sprouting Kit R139.99 Vitawizz Blender R1595 Wellness Gluten Free Premixes from R39.99 Superfoods from R49.99 Superfoods Organic Traditional Yacon Syrup R379.99 Billy The Bee Yoga Mat R399 Soil Massage Oil R109.99 Wellness Aroma Candle Wild Fig R220 PrayerWorks Prayer Beads R260

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Hostess gifts for dinner party invites

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lookwell Your body can derive GLA from foods like vegetable oils, seeds and nuts, but the process slows down as you get older, leading to insufficient GLA being formed in the body. GLA and LA are critical for healthy skin. That’s because they are structural components of cell membranes, ensuring stability and fluidity. In short, these essential fatty acids help to maintain the integrity of the epidermal skin layer, regulate moisture loss and maintain the skin water barrier system. As you age, defects occur in the enzymes responsible for producing antiinflammatory molecules from dietary fats. By supplementing with GLA, you can assist your body in counteracting this.

Studies show that GLA reduces inflammation and may also protect DNA So, where do you get this essential fatty acid? The most common sources are:

Beneath

•

EVENING PRIMROSE: This has long been touted as good for appeasing menopausal symptoms. But as a source of GLA, it’s also great for your skin. It has a slightly nutty smell and taste and is usually available as drops or in capsule form. If you’re using drops, you can mix it with a liquid.

•

HEMP SEED: Dubbed the most nutritious seed in the world, hemp seeds are a concentrated balance of essential fats, vitamins, enzymes and proteins. You can also use hemp seed oil; Studies have shown that hemp seed oil is highly effective in decreasing dry, itching or irritated skin. The antioxidant and anti-inflammatory properties may also protect skin from ageing.

•

BORAGE OIL: Said to contain the highest amounts of naturally occurring GLA, borage is used extensively as a supplemental source. It’s also relatively easy to grow, and can be used as a tea or added to salads.

the skin If you’re gearing up for the festive season and know there’ll be a million and one photo opportunities, take a look beneath your skin and make sure you’re camera ready with nature’s own interior Photoshop tool. Gamma-linolenic acid (GLA), an essential fatty acid is one of nature’s beauty solutions. GLA is known to soothe dry skin, relieve eczema and boost your immune system. One of the keys to healthy skin isn’t what you put on it; it’s what nutrients your body can provide from within. Essential fatty acids aren’t produced by the body, so it’s up to you to get them in there.

borage flower

did you know? Certain enzymes in our bodies use dietary fats to produce anti-inflammatory molecules, but as we age defects can occur in this process. Supplementing with GLA can counteract this acquired enzyme defect and supply vital biochemical precursors with powerful antiinflammatory effects.

can also use borage oil as a beauty aid TIP You externally. Simply apply as a moisturiser after

helping you live life well

cleansing at night. It’ll also help stop acne breakouts.

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What your body says can be far more telling than what’s actually coming out of your mouth

Body talk

By Kirsten Alexander

The world over, there are facial expressions common to all humans, meaning that we can communicate across culture and language barriers with relative ease. But while you may understand how to communicate something without using words, what about the message cues you don’t want to or aren’t aware you’re communicating?

did you know? Nonverbal communication isn’t a fixed language. It is understood by others within the context of a situation. For example, if you’re having a bad day, you might read your cold colleagues crossed arms as a sign they don’t like you. On a good day, you may still notice their crossed arms but may be able to correctly assume they’re cold.

ow many times have you been obligated to be polite to someone you don’t actually like? While you may think you’re pulling it off by smiling and making friendly noises, your body will be sending out a much more honest message. Even without you being aware of it, your body will subtly draw back from the person, your smile just won’t reach your eyes and you’ll tense up. You may experience difficulty looking that person in the eye and you’re likely to cross your arms or put your hands in your pockets.

DO YOU MIND? You don’t have to be in law enforcement to know that nonverbal cues are usually more important than verbal ones. Certainly any crime show you watch on television has a

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scene in which the interrogator knows the suspect is lying based on some nonverbal cue. Eye movement is a favourite ‘tell’ – apparently when a person is lying they move their eyes up and to the right to access the part of their brain that’s connected to storytelling – if their eyes go towards the left, they’re accessing the part of the brain that holds memory. Of course, there are less subtle cues that are accepted as having meaning, like tapping your fingers on a desk, which usually indicates agitation or boredom. These types of nonverbal cues can be faked and are often taught, specifically for people needing to appear confident or in control in a business environment. That’s all about creating an illusion; a trick of the mind so to speak.

lookwell British illusionist and hypnotist Derren Brown has indicated that part of his skill lies in the fact that he’s extremely adept at reading body language. His act has amazed people all over the world and certainly appears to be magical and as if he is indeed a mind reader. Although he doesn’t reveal all the secrets of his work, he does say that he looks at micromuscle movements in his subjects. While it’s true that most people develop the ability to keep a poker face to hide emotions, there are still micro-muscle movements that may only last for a second that give up the true intent or thought process of a person – if you watch closely enough, you may be able to appear to read minds, or at least true intent.

MIND BENDER As is true about everything from your physical to mental health, awareness is the key to change. If you know how to understand body language, then you can learn to change yours. And it’s not just about being able to give off the correct messages in a social or business setting; it can also subtly change the way in which people see and treat you. Much like self-talk, your own body language can impact on your self-esteem. The fakeit-til-you-make-it scenario does work here; similar to the way a fake laugh can have the same positive benefits as a real laugh. To check this concept, try the following exercise in confidence (you can try this out with any other character trait you feel you need):

3. Once you’ve worked out all the nuances of why that person comes across as confident, practise emulating all the aspects. Be aware of how it makes you feel both physically and emotionally or mentally. 4. Try out your ‘fake’ confidence in a public setting. Be mindful of how people respond to you because that’s where the magic happens. The more positively people respond to you, the more your subconscious will begin to naturally affect those nonverbal cues. Being aware of what your non verbal cues are is so important. What you think and feel is almost always interpreted by your body. While it’s not possible to change your instinctual emotional reaction to a situation, you can change the way your body reflects that emotion. You can completely change the way others perceive you simply by being more aware of what your body is saying. The way others see you is highly impactful on how you see yourself. This means that if you can emulate the way you’d like to be perceived, you’ll subtly change the way you actually see yourself, setting off a domino effect of change.

1. Picture someone you know who always comes across as confident. Why do you believe that person is confident? Write down five points that illustrate confidence. Consider the following as a prompt: Is it the way they hold their head, shoulders, chin? Do they use their hands while they talk? Do they make eye contact? 2. Now emulate that person’s non-verbal cues. Start with posture. Check how standing in that way makes you feel – is it different?

did you know? Around 93% of human communication is nonverbal

Deafness has left me acutely aware of both the duplicity that language is capable of and the many expressions the body cannot hide. Terry Galloway

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livewell do it yourself

When you’re facing challenges you feel are overwhelming, look at the situation as an opportunity for personal growth

Find your chill zone By Kirsten Alexander

Stress gets to everyone and it can be a real killer; keep yours in check because stress can cause a number of health issues, from heart disease and weight increase to hair loss and mood swings.

ou don’t have to be a highpowered business mogul to encounter stress. The reasons you feel stressed or anxious are all down to your particular personality type and the situations you are in. Cognitive behaviour therapy can go a long way in assisting how you react to certain emotional triggers that can causes stress; but this requires a degree of self-awareness to identify what makes you feel stressed. Even without therapy, though, you can train yourself to become more aware of what sets off a stress reaction. That’s not to say you can avoid stress or stressful situation, it does mean that you can be more cognitive of your feelings and take measures to reduce the effects.

THE CHILL ZONE To keep your stress levels in check, there are universal steps you can easily include in your daily life. Here are 5 ways to decrease the effects of stress: SOCIALISE Spending time with friends and family is vital to keeping your cool and one of the most efficient ways to rein in your stress. Research shows that interacting with a person faceto-face, making eye contact and feeling supportive touch can quickly calm you down and put the brakes on an anxious feeling. Reach out to your family friends and try and connect in person. Your supporting friends don’t need to fix your stress; but having them helping you live life well

listen will make you feel as though a weight has been lifted off your heart and mind. CRACK A SMILE If you can learn to laugh at yourself, you’ll be the funniest person you know! Holding fast to your sense of humour is especially important when you’re feeling overwhelmed. Research has found that the act of laughing, even when not genuine, can help your body fight stress in a number of ways. It’s important to set time aside for little things that bring you joy; like star gazing, riding your bike, or singing in the shower. This will help you to practice smiling, every day. GET MOVING It’s no secret that physical activity plays a vital role in alleviating stress. You don’t need

livewell do it yourself

a strict and vigorous workout regime to feel the benefits of exercise. Put on your favourite party playlist and dance around on your own, take your dog for a walk, or simply do any activity that makes you feel alive. Making one small change to your daily routine can get you your 30 minutes a day of essential physical activity. ACCEPTANCE One of the best ways to manage stress is to relinquish control. So much of our stress comes from trying to get a handle on things

we cannot change. Rather than stressing about what you’re unable to change, focus on what you are able to manage; like your reaction to certain stressful situations. When you’re facing challenges you feel are overwhelming, look at the situation as an opportunity for personal growth. BREATHE Contrary to what we might think, anxiety is a physical, not an emotional reaction to stress. The anxious feeling you get comes from your body rapidly consuming oxygen in your blood. The best way to combat this is fight fire with fire. When you begin to feel anxious, take a breath in for 8 seconds; hold your breath in for 8 seconds and release your breath through your nose for 14 seconds. You will immediately begin to feel your body stabilising.

The greatest weapon against stress is our ability to choose one thought over another.

you are feeling TIP Ifovercome by stress or anxiety, place both your palms side by side on your face, with your fingers gently resting on your closed eyelids. This will cocoon and quieten your mind until you feel more centred.

did you know? The term ‘stress’ comes from the Latin stringere (to draw tight).

William James

read well book reviews

Book REVIEWS

Inspiration, health, herbs, creativity and a bunch of tips for living life well are all covered in our book selection this month. Besides making fabulous gifts, there’s no better way to relax than curling up with a book during the holidays.

The Banting Baker – Low Carb, High Fat Treats | Catherine Speedie Jacana The Low Carb High Fat diet, known more colloquially as the Banting diet, is not just about upturning the food pyramid and conventional wisdom around food and nutrition in place for the last 40 odd years. It’s about waking us up to what our bodies are naturally ‘wired’ for in terms of optimal sustenance and body weight. It’s about realising that along the trajectory of commercial and industrial ‘progress’, we’ve lost sight of our humanness, our basic biology if you will. That said, giving up carrot cake is not so easy. Sweet treats and baked goods are deeply associated with comfort, time out and good times, rewarding us after a day’s hard work. The good news is that one doesn’t have to deny oneself these little pleasures. This book will hopefully show you that the low carb highway is not about deprivation but about substitution. Available at leading bookstores and through online order.

running and faith. He’s run eight comrade marathons and shares the back story behind growing up between Soweto and the suburbs, a phenomenal music career and how running literally saved his life. Besides his story he also shares thoughts and advice on staying in shape, being prepared for anything, and how to build a spirit of endurance in everything you do. Available at leading bookstores and through online order.

The Healthy Life | Jessica Sepel Macmillan Nutritionist and health blogger Jessica Sepel understands the dangers of dieting and over exercising from her own experience. Years of study and personal and clinical practice have taught her how to heal her difficult relationship with food, and find a gentler path, not just for herself but for her patients and many online followers. This book is filled with incredible information – everything you might need from fat burning food to top weight loss tips, digestion, a guide to eating out, mindful eating and so much more. It’s also got an abundance of recipes – healthy freezochino anyone? It’s the perfect reference book and companion in your guide to eating healthily. Available at leading bookstores and through online order.

I ran for my life | Kabelo Mabalane with Nechama Brodie Macmillan Kabelo Mabalane, more commonly known by his stage name ‘Bouga Luv’ is a kwaito musician, songwriter and actor and owner of Faith Records as well as the founder of ShoutSA. In this extraordinary book he shares his journey and insights from being a multi-platinum selling musician, through the highs and lows of drug addiction, to finding hope and life again through

instructions, medicinal uses, info on harvesting and processing, culinary uses and a myriad of other useful information. She also features recipes where appropriate. Some are culinary and some like the Snapdragon healing cream are to be used on the body. This book is an indispensable, fresh guide for anyone interested in health and wellness, alternative medicine, organic gardening and the use of herbs for cooking and medicine. Throughout the book are anecdotes and historical information about the uses of herbs as well as colourful photographs to help with identification. Available at leading bookstores and through online order.

100 New Herbs | Margaret Roberts Struik Nature From guava leaves to Carob, Chia and Asthma tree, Orris root, Snapdragon and 95 others Margaret presents growing helping you live life well

Leap Write In! Adventures in Creative Writing | Karen Benke Roost Books This incredibly creative ‘work book’ is destined to stretch your artistic abilities. Each page has a delightful exercise, quote, challenge or task certain to help you uncover your one-of-a-kind voice through creative writing experiments. “It invites you to bring your jittery mind into quiet slips of timed or untimed experiments that are designed to encourage your timid heart to forge forgotten feelings and entice your shy self to make friends with emerging emotions. With a bounty of prompts to select from, you’ll be inspired to explore all the wacky, confusing, brave, soulstirring, wondering and wanderings of your emerging life’s inner treasure in a way that’s sure to unleash what you most need to say.” Even if you never plan on writing anything, this book is beautiful journey into your humorous and unique self. Order this book online. Please note these books are available on order from Amazon or from selected bookstores.

THE POWER OF ORANGE It’s odd to wipe toxic chemicals all over your oven, floors, counters, and toilets in order to get them “clean,” but that’s just what the majority of us do with conventional cleaners. Advertisers spent billions in 2011 to entice shoppers to buy more and more stuff. So it’s not surprising that our homes are full of things we don’t even use — or like. This stuff just so happens to be where a lot of toxic chemicals lurk. It’s the small changes that make the big differences over time. Cleaning products are necessary for maintaining attractive and healthful conditions in the home and workplace. In addition to the obvious aesthetic benefits of cleaning, the removal of dust, allergens, and infectious agents is crucial to maintaining a healthful indoor environment. When considering natural cleaning in your home or office you should be thinking orange. Triple Orange are eco-friendly products that simplifies your life by providing you with a non-toxic solution to all your cleaning requirements. With Triple Orange Wonder Gel doing all the hard work of cleaning and Triple Orange Bio-Det taking care of your laundry, you only need two things: •

Wonder Gel is an all-purpose cleaning gel that will clean your entire home, from windows to floors, dishes to bathrooms. Highly concentrated, dilute it with water and 1 tub lasts for ages.

•

Bio-Det: a laundry soap (hot or cold water) machine or hand-wash. The combination of ingredients is gentle on your fabrics and will leave your clothing soft and smelling citrus fresh Orange oil is the main ingredient, aside from the therapeutic benefits of orange oil it is also a powerful degreaser. Extracted from the peel of the sweet orange, orange oil breaks down grease naturally. Triple Orange products are pet friendly and eco-friendly, have not been tested on animals are biodegradable and formulated with, naturally derived ingredients that are hypoallergic and since oranges grow on trees are a renewable resource.

Save our planet, it’s the only one with oranges!

Speak to our experts: 011 023 7208 • orange@tripleorange.co.za • www.tripleorange.co.za

ADVERTORIAL

NATURAL PET CARE By Paul Jacobson

ITCHY SKIN & ALLERGIES

Almost every pet struggles with some sort of skin ailment – hot spots, redness, loss of hair, bumps at the tail or stomach, itchiness, smelly skin or mouth, itchy ears and so on. This is usually put down to ‘allergies’ whether it be to fleas, long grass, dust mites, sand, sand fleas, the carpet, detergent on the carpet, etc. But what is the real cause? How can pets have such low immunity that they’re vulnerable to every allergen? Humans, don’t suffer in the same way when confronted by the myriad of allergens in the air and elsewhere. Our immunity is strong enough to cope with normal daily ‘interferences’. Paul Jacobson from Vondis Holistic Pet Care recommends three cautionary measures when dealing with skin ailments.

STEP 1

Use only wholesome, real food ingredients that contain a variety of green veggies. Refrain from feeding your pets convenient, preserved and processed foods.

STEP 2

Wash your dogs with natural soaps and shampoos. Vondis Buchu Scrub is brilliant for inﬂamed and dry skin.

STEP 3

Never use ﬂea poison drops. Rather use a more natural approach –½ - 1 teaspoon of garlic and/ or aloe bitters and spray or powder your pet with Khakibos daily.

SUPPLEMENT YOUR PET’S DIET WITH THE FOLLOWING: Omega 3 Fish Oil (not ﬂaxseed) Dosage: Small – 500mg per day Medium & Large – 1000mg per day Rooibos Anti-itch Dosage: Small – ½ teaspoon per day Medium – 1 teaspoon per day Large – 1.5 teaspoons per day Spirulina Dosage: Small – ½ teaspoon per day Medium – 1 teaspoon per day Large – 1.5 teaspoon per day Apple Cider Vinegar Dosage: Small – ½ teaspoon per day Medium – 1 teaspoon per day Large – 2 teaspoons per day

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

lovewell charity

Turning Mindfulness into Kindfulness 5 and a half ways kindness can improve your life

hile the word ‘mindfulness’ has become a catch-phrase increasingly used in well-being and even medical contexts, how many people recognise that mindfulness is not truly mindful without compassion. Buddhist monk, Ajahn Brahm, coined the term ‘kindfulness’ to express this thought. Without kindness, mindfulness is simply a non-judgemental awareness. It lacks a certain beauty and stillness. Likewise, without mindfulness, the sentiment of kindness can seem somewhat empty and is often misdirected (it can result in unnecessary or even unwanted gifts). It turns out that just as mindfulness has been shown to improve the quality of life, for yourself and others around you, so too has kindness. Here are 5 and a half ways kindness can improve your life: 1. Kindness is a feel-good drug: it has been linked to the body’s production of oxytocin (a hormone also released during love making and breast feeding) which produces a pleasurable sense of warmth and contentment. 2. Kindness is contagious: a study by the University of California and Harvard found that when one person demonstrates kindness, it is likely to inspire others to act with kindness.

By being kind to one person, you potentially inspire others to follow in your footsteps, allowing your simple act to spread. Imagine what a pleasure it would be to live in a world of infectious kindness… 3. Kindness promotes good health: a Professor of preventative medicine at Stony Brook University in New York found acts of kindness help improve the health of people living with chronic illness, including HIV and multiple sclerosis. A similar Berkeley study found that elderly people who did volunteer work lived longer than those who did not. 4. Kindness results in a positive outlook: when you are able to show kindness towards others, you begin to see and appreciate similar gestures shown towards you. Instead of dwelling on the moments where others may have hurt or offended us, we start to think of the things we’re grateful for. 5. Kindness promotes social cohesion: you get back what you give, or so the saying goes. Not only are others more likely to treat you with kindness when they witness you behaving and acting with kindness, but kindness improves the world for others and yourself. And a half… practicing kindness is shown to correlate with an increased sense of meaning in life. At Earthchild Project, we are fortunate to witness countless moments of ‘kindfulness’ through our volunteers and supporters who raise funds for our Earthchildren. Their acts of mindful kindness help inspire a generation of young leaders who are socially and environmentally conscious, and who want to give back to their community. This Festive season, consider giving a gift of kindness by nurturing an Eco-Warrior through Earthchild Project. Just R350 provides one child with weekly environmental education, outings and hikes for a year. For more information: www.Earthchildproject.org/donate

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Add more exercise to your holiday and feel the positive benefits it brings.

Fitness

holiday

By Kirsten Alexander

Choosing a holiday with an opportunity to be active will boost your fitness and leave you feeling restored and alive.

did you know? Studies show that children who are supported by friends and families to become active, or are surrounded by others interested in physical activity are more likely to be active themselves. 48

hile most peopleâ&#x20AC;&#x2122;s vision of the festive season is peppered with overindulgence and lazy days on a couch or hammock, thereâ&#x20AC;&#x2122;s a movement towards, well, movement. Fitcations (fitness vacations) are increasing in popularity and while you may think the December break should be all about relaxation; science has proven that movement can noticeably reduce stress levels.

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More and more people are booking holidays that involve a lot of hiking, cycling or even yoga. As the world becomes more aware of the importance of ongoing healthy living, there is a demand for holidays that involve more than a sundrenched lounger.

Add more exercise to your family time >

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Home holiday

If you haven’t booked for a holiday that’ll offer hours of hiking or an advanced exercise programme, you can still have a fitcation. Ditch the traditions and fit some fitness into your December break. This doesn’t mean you need to get the entire family to run a marathon. We’ve come up with a few ways to add more exercise to your family time. Picnic. Great weather means staying indoors to eat a heavy meal isn’t necessary. There’s no need to tie yourself to a hot oven just for tradition’s sake. Why not make each festive meal an opportunity to get outside and into nature. Parcel up the traditional festive fare into cold cuts and walk a couple of kilometres to one of the many beauty spots you have access to. It’ll give everyone a chance to walk and be in nature. Rent bicycles for the whole family and find a trail everyone can do.

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Games. Get rid of all screens and electronic devices (except the hi-fi) and let the games begin. Numerous fun family games are active and fun-filled. Get out your old twister set and set a challenge. Mini cricket can get the whole family involved, and even gran can participate as umpire. In fact, just about any game involving a ball can be played with the whole family. Start a tradition of a pre- or post lunch game. The losing team can wash the dishes. Frisbee and bat and ball are also good options Treasure hunt. We all know that festivities usually involve a lot of gift-giving. Why not turn this into a treasure hunt for the little ones. Give them little ‘bread crumb’ gifts to keep them on the trail and get them up and running instead of sitting around waiting for the opportunity to rip through all the gifts. It’ll burn off some of their energy. Do a class together. Tai-chi, kickboxing, yoga, Pilates, Fencing, Capoeira are all on offer. Many instructors will happily do a private class, which means you could book a session for the whole family. Create a plan. It’s easy to imagine you’ll have time for all sorts of activities at the beginning of the December break. But, if you don’t plan properly, you may find the days slipping by without much getting done. Not that you want your break to be filled with have-to-dos, but if your goal is to spend quality time with your family, you’ll need to plan ahead. Set aside at least two day a week during the holidays for active family time. Get a roster going and let everyone have their choice of what to do for the day; this will help to get everyone’s buy-in. If your teenager chooses paintball for example, the whole family needs to commit to it.

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Setting goals and rewards increase motivation. Set a fitness goal for the holidays with rewards for those who complete the activities necessary to reach the goal. You can set individual goals, or a whole family goal; for example you may start by only being able to do 10 star jumps before becoming breathless – set a goal of being able to do 20 with ease. The reward can be a relaxing activity, a favourite meal or a chorefree day.

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Straightening the spine will improve the way you look and also improve your breathing capacity.

SORTING OUT BACK PAIN

Back pain can be debilitating and extremely inconvenient, especially if you are a mother of a toddler and picking up your child is a necessary part of daily existence.

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ften back pain comes from years of incorrect posture and requires a period of strengthening muscles and teaching the body improved movement. Getting to the core of the problem with professional advice is the quickest way to correct the problem. We sent our back pain guinea pig, Sandy Joselyn to see how effective it would be to take her Pilates instructor with to her appointment with her physiotherapist. Getting a professional analysis of the problem from physio and then using Pilates to support the corrective process turned out to be very effective. This is what our practitioners had to say.

CARLA JANSON

Cape Town based physiotherapist

As a physiotherapist, I see more and more children and young adults with scoliosis and poor posture in general. Whether you are a scholar, a lawyer or shop assistant, we spend more and more time in front of computers which leads to changes in our posture. Sandy presented with marked lower back pain on the right, which exacerbated after the birth of her son - lots of carrying as all mother know! On observation, her scoliosis was noted. (This next part is a bit technical) With forward bending (Adamâ&#x20AC;&#x2122;s Forward Bend Test), a rib hump was evident indicating a thoracolumbar convexity as her ribs were pushed backwards here. She had pelvic rotation with rotation of the lumbar vertebrae in the same direction. Her waist appeared uneven and the left hip appeared jutted out. I always recommend getting a full length scanogram done, which is a special Xray determining and measuring the curvature of the spine and picking up leg length discrepancies. It is a good way to keep track of any future changes too. Her pain was coming from her lower right back muscles, namely Quadratus Lumborus. These are your back stabiliser muscles and she had trigger points there as well as in her glute (bum) muscles. My first job is to relieve pain. Treatment involves deep tissue work, dry needling, stretching and mobilization. Dry needling elicits twitch responses which are an unusual feeling but release the deep trigger points quickly and effectively. My next job is to ensure the pain stays away. Biomechanics must then be addressed i.e. a heel raise to lift the shorter leg and improve pelvic alignment. It is then very important to strengthen the elongated muscles (on the convex side of the spine) and stretch the shortened muscles to encourage a straighter spine. This way you improve the shape and look of your body, appear straighter and have improved breathing in the closed rib areas. Pilates puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance. I refer almost all my clients with back pain to Pilates as I have seen the results, for them and for me. With a combination of pure Pilates and more specific scoliosis exercises, i.e. Scroth exercises, one practices moving the body out of its unbalanced state until the brain is correctly reprogrammed and the patient is able to sit and stand straight again.

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In Sandy’s case, this means strengthening the spinal muscles on the convex side and opening up the rib cage on the concave side by encouraging breathing into that area. Carla Janson Physiotherapy 021 434 6914, 3 Antrim road, Green Point, Cape Town www.carlajanson.com

ANTOINETTE KAVANAGH Sea Point Pilates Studio

As a Pilates instructor and studio owner, I find it extremely useful to work alongside other health care practitioners. Going with a client to a physiotherapy appointment is so beneficial, both to me, and the client. Carla understands the Pilates method and this made it even more worthwhile. I went with Sandy to her physiotherapy appointment and was included in the assessment, analysis and observation which made it unnecessary for Sandy to have to repeat everything in her Pilates session with me. Sandy has back pain stemming from scoliosis and aggravated by the pressure of lifting her child. Physiotherapy brought significant relief and with Carla’s expert guidance I have a targeted action plan to make Sandy’s Pilates sessions even more effective. I can reinforce correct alignment in every exercise, reminding her body where the natural spinal curves should be. Using her own body weight and resistance from the Pilates equipment we will combine stretching, strengthening and re patterning. This helps correct the muscular and postural imbalances causing pain and

discomfort. Breathing into the movements mobilises the ribcage and expand the lungs to full capacity bringing energy, vitality and healing to the body. Sandy is encouraged to focus her mind on every exercise to gain full benefit from the practice which is known as the thinking man’s exercise. As Sandy mindfully practices these exercises, neuromuscular reprogramming occurs. The body reorganises itself and remembers a new pattern when an exercise is done in a controlled and mindful way. I am still amazed at the results even when I see it happening daily. With practitioners who are open to sharing knowledge and working together, anything is possible. Antoinette Kavanagh Sea Point Pilates Studio 021 434 5666, 082 738 0856, seapoint@pilatesafrica.co.za www.pilatescapetown.co.za

did you know? Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010

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PLAY LIST Music is a great motivator, and will give you more staying power. Spend some time compiling some up-beat music, load it onto an i-pod or your phone and get some earphones that are comfortable to wear when moving around. YOGA MAT Even if you aren’t doing yoga, a mat is the perfect tool for any type of stretching. It’s more hygienic to use your own rather than one you get in a studio or gym. YOGA MAT SPRAY Sweating on a map over a period of time is sure to collect bacteria. Clean your mat regularly and in between use a yoga mat spray to keep it hygienic. Look for one that has antibacterial ingredients like tea tree oil.

Repack your

gym bag Make your fitness experience work for you by being fully equipped. What you pack into your gym bag can make you super inspired to master your workout. Here’s a checklist of everything you might need especially if you’re heading off to work afterwards. WATER BOTTLE If you’re choosing a plastic one, make sure it’s not made with any harmful chemicals – bisphenol (BPA) is the chemical to avoid. If you are not sure opt for a glass or steel one. Don’t forget to change the water regularly especially if your bag is lying around in the sun. GYM CLOTHING It’s pretty tricky finding non-toxic gear - most stainproof and waterproof fabric is made with synthetic materials. Read the labels and double check what you are choosing to put on your body. Keep a plastic bag to put sweaty clothing in and make sure you empty them into the wash as soon as you get home.

SKIPPING ROPE Boost cardio time with a few minutes of skipping. It’s a sure way to bump up your heart rate and add extra oomph to your workout. You can use a skipping rope at gym or to warm up before a run. SHOWER PACK If you’re planning to shower at the gym get a set of mini bottles to decant your shower soap, shampoo and conditioner into. Big bottles take up space. You may also want to wear a pair of slops in the shower to avoid getting athletes foot. COSMETIC BAG It’s a smart idea to remove your make-up before you get really sweaty. Pack some make-up removal pads to make it easy or bring a face towel. A good moisturiser and some deodorant are other essentials you’ll need. Add a sun protection cream if you’re doing a cycle, hike or run. Eye drops, tea tree oil and wet wipes are also good options. LOCK & KEY If you’re using a locker make sure you bring your own lock and key. Get a combination lock if you tend to lose keys. HAIR TIES Long hair is better tied up during a workout. Keep a few spare in your bag – it can be very distracting if you’re doing arm balances and your hair keeps falling across your face. TOWEL Keep a clean dry towel for showering afterwards and a smaller one to wipe sweat away. POST WORKOUT SNACK Nuts, fruit or a snack bar are great options to have on hand for when you finish training. Pop a small snack into your bag to avoid eating something unhealthy.

did you know? According to Todd Astorino assistant professor of kinesiology at California State University, squeezing in two or three bouts of 15 or 20 minutes of activity is just as effective as doing it all at once, says Astorino.

REPAIR KIT If you are a marathon runner or do very strenuous exercise you may want to include a few plasters, anti-inflammatories and some muscle warming gel.

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livewell grow your own

Everyone can add save water with a little more awareness and a focuc on preservation.

Water wise planting Water has so many incredible qualities, it has spiritual references in almost all indigenous cultures yet, because it simply comes out the tap we tend not to think about it too much. Many people haven’t made space in their lives to generate a respect and reverence for water. Now is a good time to recognise water shortages, and to value and respect water. In honour of that, this month we’re featuring succulents and water wise plants. They can be planted to attract pollinators like bees and butterflies. December is a perfect time to start planting them.

did you know? Water scarcity is a global challenge that effects many regions in the world particularly South Africa which is ranked the 30th driest country in the world with annual rainfall levels about half the world average.

ater Wise plants are naturally drought-resistant and once they’re established, need little watering. They’re all indigenous to countries with extremely low rainfalls, and so have adapted to their climate. Knowing the characteristics that allow them to survive on very little water will help you judge whether a plant is suitable for low water usage zones in your garden. Here are 8 tips taken from the Rand Water Environmental Management Services Department to help you identify Water Wise plants.

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Tip 1 Look for succulent, thick and fleshy leaves that are able to store water. Examples: Agaves, aptenia, crassulas, sedums, aloes, echeveria, vygies, Plectranthus neochilus, canary creeper

Tip 2 Plants with light grey foliage help reflect the sun’s rays away from the plant, and keep it cooler. This reduces transpiration. Examples: lavender, arctotis, artemesia, gazania, rock rose, honey flower, sage wood, camphor bush.

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Tip 3 Plants with needle-like leaves, are more water efficient as the surface area where water is lost by transpiration is minimal. Examples: Asparagus spp., Italian cypress (Cupressus sempervirens), yellow wood (Podocarpus spp.), Platycladus orientalis confetti bush, thyme.

Tip 8 Water Wise plants have a strong internal skeleton which supports the leaf and prevents wilting. This helps them survive for longer periods without water.

Tip 4 Hairy leaves tend to slow down air movement and so reduce water loss through transpiration. Examples: lamb’s ear, many helichrysums, beach salvia (Salvia Africana lutescens), Buddleja spp., gazanias, zonal pelargoniums.

Tip 5 Waxy leaves prevent excessive moisture loss. Examples: Begonia, escallonia, tree fuchsia (Halleria lucida), lavender tree, carob, ivyleafed pelargonium, Pittosporum spp., Indian hawthorn, star jasmine, Viburnum spp., agapanthus, clivia, philodendron, Natal plum (Carissa spp.)

Tip 6 Fewer leaves smaller in size keeps moisture loss at a minimum. Some plants drop their leaves during a dry spell. Examples: Karee (Searsia lancea), Acacia spp., buffalo thorn, tree wisteria, Polygala spp., freylinia.

Tip 7 Aromatic foliage often means there is oil in the leaves that reduces water transpiration. When the temperature is very high, the oil gives out an aroma.

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Examples: rosemary, lavender, thyme, sage, oreganum, Italian cypress, Platycladus orientalis.

Examples: strelitzia, the restios, agaves, papyrus, blue statice.

TRY THIS: 1. Decorate an outdoor space with a wreath made from succulent plants. They hardly need any water and look great hanging from a wall or door.

Contact the Water Wise hotline: 0860-10-10-60 or log onto www.randwater.co.za and click on the Water Wise logo In many parts of the country we have either reached or are fast approaching the point at which all viable freshwater resources will be fully utilised. All of us have a part in conserving water and reducing demand for the good of the country’s resources and to preserve a legacy for future generations. A change of attitude and behaviour can make huge differences in how much water we use. The Department of Water Affairs are taking measures to improve water usage and urge people to: •

Report any water leaks on your property or in your area to your local municipality for assistance.

•

If you notice unlawful usage of water, or dumping agricultural, industrial or sewerage waste in rivers you can report it to the Department of Water Affairs, monitoring and enforcement unit the ‘Blue Scorpions’.

2. Find a cute container, you can use a large cup, a pot or bowl and make up a mini garden with a variety of succulents.

3. Create an interesting centerpiece filled with cacti in an elongated long bowl and place it on a table.

4. Use a combination of different plants together to brighten up a patio space.

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

WIN WIN WIN

Both the Rosebank and West Coast branch of Starke Ayres Garden Centre will be issuing a prize of a R500 Starke Ayres Gift Voucher. All you have to do is attach your purchase slip with your name, phone number and email address into the in-store competition box. Note that this applies to all purchases over R250 and is valid for the month of December 2015. Starke Ayres Garden Centre will contact the winner telephonically. Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450

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Earplugs & barriers It’s simply not practical to walk around with earplugs in all day, although if you have a partner who snores, earplugs may just be the only thing between you and a break-up. There are other ways to reduce noise stress in your home, too. Switch off. Many appliances, like televisions and fridges, emit high-frequency buzzing or singing even when they are on standby. Switch all your appliances off completely when they’re not in use. This will also save electricity. Soften up. Soft furnishings are great for absorbing sounds. If you have tiled floors, you’ll greatly reduce the level of noise with a few rugs. The softer the carpet, the more sound will be absorbed. Cover up. While double glazing is a greatly effective way to reduce noise, it’s not effective if you have the windows open; and natural air flow is also important to health. If you do have a non-opening window, opt for thicker glass or double glazing. For opening windows, use heavy curtains to help keep out unwanted sound.

Quieten

down By Kirsten Alexander

From your neighbour’s constantly yapping dog to the gardener’s leaf-blower, your home environment might be creating a cacophony of noises that stress you out. While the obvious effect of excessive noise is impaired hearing, noise is also a major stressor and can have far-reaching effects. You may not notice the various sounds in your environment because you’ve learned to tune them out. But they’re still there and it’s important for you to take steps to reduce them. Studies have found that noise, particularly noise you don’t feel you have control over, can impair your performance and ability to remember or concentrate. If you’re regularly or continuously exposed to noise, this can have a negative effect on your heart, causing a rise in blood pressure. The most common response of noise is annoyance. While that might not sound too dangerous, the knock-on effect could be. Annoyance most definitely leads to a mood change, creating a chain reaction or irritability and even aggression. Continued feelings of annoyance can lead to depression.

Dress the walls. Bare walls cause sounds to bounce, as you’ll notice if you’ve walked into an empty house. Hang up pictures or put up shelves for books or knick-knacks. This will assist in keeping jarring sounds minimised. Hide away. If you’ve got the space, keep your dish and clothes washing machines as far away from your main living space as possible. If it’s practical, rather use them when you’re about to leave the house so you won’t be subjected to the churning and pinging sounds. Block out. If you have particularly noisy neighbours, you can reduce the effects by putting barriers up. This could be a large bookcase on a shared wall, or a wooden garden screen near a shared boundary fence. If you’ve got the space, planting trees or dense bushes will protect you against noisy neighbours or traffic sounds. Make more. White noise machines are effective as well. While it may not seem a great solution to make more noise to reduce noise, white noise does tend to drown out other more annoying sounds and can be effective. This could be a water feature or calming low volume music.

TIP

Try using silicone earplugs, they’re malleable and sit comfortably in the ear. These are generally able to block out sounds up to 40 decibels.

did you know? Chronic low-level noise and low-frequency noise below the threshold of human hearing provoke stress hormones that can interfere with learning and elevate blood pressure, degrade the immune system, and increase aggression.

Mind over natter Be mindful of noise triggers. If you find yourself frequently annoyed by certain sounds, find ways to reduce aggravating noises. If it happens to be a neighbour’s yapping dog, speak up about it. Your neighbour may not be aware of the dog’s yapping. Take time to listen to the sounds of your home or work environment and identify the sounds that annoy you. One of the key aspects to reducing stress is a feeling of control; you’ll be more annoyed at something you have no control over, so if you can have any type of control over a noisy aspect of your life then do something about it. As for the aspects you have no control over, do what you can to reduce the effect it has on you.

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