Fabulous and Festive by Wellness Warehouse

R20

(incl. VAT) FREE TO WELLNESS WAREHOUSE REWARD CARD HOLDERS

DEC 2016

Meet actress and I Love Foodies blogger Benike Palfi

Festive

Offers valid from 1 - 31 December 2016. Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.

FABULOUS &

The Wellness Warehouse magazine

GREEN CHRISTMAS

Eco Gifting, Recycling & Upcycling

CONNECTING & CARING

The Ripple Effect of Kindness

FEASTING ON NUTRITION

Superfood Desserts & Delicious Dining

FROM THE EDITOR

magazine

FESTIVE FAMILY

helping you live life well

December spells sun, celebration, holidays and family. We’re delighted to share this uplifting and busy time with you by adding a good dose of wellness to this important month.

EDITORIAL

Whipping up fabulous feasts, sharing activities, catering for family and friends is made even more exciting when you’re well prepared and mindful. It’s a great time to experiment with new foodie ideas, to spend some time looking after your body and to focus on relaxation. We’re adding earth-friendly, green practices to gift giving, implementing DIY projects, and making space for family. Follow our gift guide for meaningful and healthy treats and offerings. Strangely, research shows that December time is when many people feel the most lonely; being such a family month those without family or without harmonious connections with family will feel the lack of it more intensely. Kindness is something all of us can pay a bit more attention to. Simply noticing that someone may not have anywhere to go on Christmas day and inviting them to your table can be hugely impactful for an isolated or lonely person. If you want some ideas have a look at kindness.org, Let’s make this December full of kindness and good times.

In health & abundance

Robyn

PUBLISHER: Dr. Sean Gomes EDITOR: Robyn Wilkinson robyn@wellnesswarehouse.com EDITORIAL CONTRIBUTOR: Lara Potgieter lara@holistica.co.za DESIGN: Inge Smit inge@wellnesswarehouse.com DIETITIAN: Hayley Cimring

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

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

We ask Benike Palfi, our cover model for some of her festive and wellness habits and tips. What is your favourite festive home-made non-alcoholic drink (or mocktail)? To be honest, I’m not really a fan of creating anything too complex at home, so I’ll reserve fancy mocktails for sundowners at the beach. If I want to make myself a delicious drink and ‘spice things up’ at home, I’ll go for freshly infused water. I like adding fresh lemon and mint to a glass of water for a yummy refreshing drink. Or, if I’m feeling particularly adventurous, I’ll cut up oranges, lemons, and grapefruits into a jug of water – it’s super delicious! What is your favourite wellness tip or advice? Be positive. I think this extends to all areas of life, regardless of whether it’s exercise, food, work, or relationships. Your body is an extension of your spiritual, emotional, and/or mental well-being. So if you wake up feeling positive and try to keep that attitude no matter what happens (even though it may be hard at times), that good energy is bound to feed into everything you do. Positivity equals happiness, and there really is no more important key to wellness than that. How do you ‘live life well’? I try to make the most of each and every single day. Use every opportunity you have to smile, be kind, educate yourself, experience nature, and lead a fulfilling life. After all, life is nothing but a culmination of our everyday, so if you make every day pretty awesome, then your life will be awesome. It’s the little things that count. Describe your ultimate festive lunch. I eat out a lot and have tried so many different amazing things, but my idea of the best festive lunch takes me right back home to my mom. She always makes the best: Roast lamb with grilled potatoes, onions, and veggies, a summer salad, red cabbage … And for dessert we have our homemade trifle, with cookies, jelly, fruit, custard, nuts, and chocolate. It makes me happy just thinking about it! What’s the one ingredient you would never be without? Well, my dad’s Hungarian so I grew up with a lot of Hungarian food, and the key ingredient to any dish is paprika. So I will always have a jar of sweet paprika spice in my kitchen, preferably one straight from Hungary! I put it on absolutely everything, and wouldn’t even know how to cook without it! Instagram: @benikepalfi Twitter: @benikepalfi Facebook: @benikepalfiactress

Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200 Wellness Warehouse Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 7007 Wellness Warehouse Palmyra Palmyra Junction, Claremont, Cape Town. 021 671 2363 Wellness Warehouse Wembley Square Wembley Square, Gardens, Cape Town. 021 461 3775 Wellness Warehouse Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Warehouse Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106 Wellness Warehouse Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 465 8787 Wellness Warehouse Paddocks The Paddocks, Corner of Race Course & Grand Boulevard, Milnerton, Cape Town. 021 551 6335 Wellness Warehouse Glengarry Cnr. De Bron & Fairtrees Road, Vredekloof, Cape Town. 021 981 2099 Wellness Warehouse Helderberg Shop 16, Helderberg Shopping Centre, Centenary Drive, Somerset West. 021 851 1949 Wellness Warehouse Waterfront & Wellness Caf V&A Shop 6105, Ground Floor, V&A Waterfront, Breakwater Boulevard, Cape Town. 021 418 0175 Wellness Warehouse Flamingo Square Flamingo Square, Cnr Blaauwberg Road and Study Street, Table View, Cape Town. 021 556 8008 Wellness Warehouse Welgemoed Shop 5, Forum Shopping Centre, Welgemoed, Cape Town. 021 913 3000

ambassadors live life well

Alex McGregor Actress and model 083 792 2755 alexpiaramcg@gmail.com Anneke De Beer Owner of CrossFit Wonderboom 071 378 1952 anneke@crossfitwonderboom.co.za Imtiaz Desai Exercise Scientist and owner of CrossFit Jozi 083 293 6470 imtiaz.desai@gmail.com

Daniel Mpilo Richards Professional Actor 082 331 6566 dmrichardsltd@gmail.com Dune Spence-Ross Fitness enthusiast and Photographer dune_spence_ross@icloud.com www.dunesfitlife.com Torie Alexandra Certified Personal Trainer hello@toriealexandra.com www.toriealexandra.com Antonia De Luca Owner of Leafy Greens Caf 082 882 7300 antonia@leafygreens.co.za www.leafygreens.co.za

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

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com WELLNESS magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith and do not research advertising claims. Kindly consult a professional should you have any doubt as to the efficacy of any claims made.

Wellness Warehouse Village View Shop 18b, Village View Shopping Centre, Bedfordview. 011 450 0000 Wellness Warehouse Morningside Shop L17, Inside the Morningside Pharmacy, Morningside Shopping Centre, Sandton. 011 784 1444 Wellness Warehouse Online Shop 261 Bree Street, Cape Town. 021 003 3552 Brooklyn Mall Shop 329, Brooklyn Mall, 338 Bronkhorst Street Nieuw Muckleneuk, 0075 Menlyn Maine Shop 11, Menlyn Maine Central Square, Amarand Ave. Waterkloof Ext 2, 0181 For more information on trading hours visit wellnesswarehouse.com

DECEMBER 2016 EAT 16

PANTRY POP UP - With guests and family popping in, be prepared. Keep your grocery shelf filled with quick meal-friendly supplies to whip up delicious snacks. Here are some hard working ingredients we love to hoard.

FESTIVE FEAST - We present Spicy Roasted Nuts, Mini Zucchini Bites, Apple and Fennel salad, and Pomegranate toffee glazed pork.

DELICIOUSLY DEHYDRATED - Using a dehydrator brings a delicious dimension to raw food. It’s a versatile tool that allows you to make ‘baked’ or dried items without destroying any nutrients. Here’s how.

HEALTH 38

HAPPY HANGOVER - Tea-totalling in December might be a bit unrealistic for some but wasting a day nursing a hangover is such a waste. Be prepared with some precautionary measures.

NURTURE 42

HAIR RAISING - Treat your hair with products and natural recipes that’ll give you the best chance for healthy locks. From deep moisture to protective sun care we’ve researched solutions that work.

GREEN 30

GREEN FESTIVITIES – Add more earthfriendly practices to your festive season with tips and ideas on gift giving, up-cycling, charity incentives and more. PLANT PRESENTS – Use December to find your green fingers by engaging in easy garden projects, and making gorgeous gifts from plants and seeds. We also offer excellent water saving tips.

MOVE 44

36 MODEL: Benike Palfi from ilovefoodies PHOTOGRAPHER: Kassandra Bruni HAIR & MAKE-UP: Safiyah Cassim Khan

CONNECT 54

UP YOUR DOWN TIME – From meditating on abundance, learning natural first aid, making kombucha, blending aromatherapy oils and collating healthy recipes, we supercharge your down time. DODGING OBSTACLES - Obstacle coursing is the new fitness trend for the fun loving. Crawling through mud, jumping through fire hoops and climbing ladders has never been more fun.

SHARE 34

GIFT GUIDE – Be inspired with the perfect wellness gift from candles, incense, aromatherapy oils and fragrance to sugar free chocolate and body and beauty care. BE KIND - The positive effects of kindness are experienced in the brain of everyone witnessing the act. Here are some of the ways you can spread more kindness.

SPEAK EASY – Sometimes children need a little help understanding and expressing their emotions. Use positive communication to help kids find their calm. LEADING MINDFULNESS – Follow 6 mindful practices to generate a more connected experience of life.

REGULARS 8

Events - Find interesting workshops, training, and courses.

Editor’s Choice - Looks at our favourite

Escape - Make an appointment at Jiva Spa

Read Well - Endless happy, practical,

Classified - Find out what’s happening in your wellness community with workshops, retreats, therapies and more.

5 Dessert Superfoods - Supercharge your desserts with these 5 ingredients.

products for December. in Cape Town. frivolous, serious, informative and memorable entertaining pages.

helping you live life well

OUT & ABOUT

DEC

by Lara Potgieter

EXPLORE THE GARDEN ROUTE, LEARN A SELFHEALING TECHNIQUE, CELEBRATE CHRISTMAS AT A RETREAT CENTRE AND TRANSFORM YOUR LIFE THROUGH MINDFULNESS WITH THIS

GARDEN ROUTE

AMAZING LINE-UP OF YEAR-END EVENTS. YOGA AND WELLNESS RETREAT 5 TO 10 DECEMBER 2016 Renew and restore your body, mind and spirit on this tour through the magnificent Garden Route. This yoga retreat will allow you to escape to some of the country's most beautiful and tranquil places. The experience includes day trips that will enlighten and overnight stays in luxury accommodation to pamper and restore. Rejuvenate with daily yoga, delicious Yoga Kitchen food and inspiring workshops. For more information visit www.yogakitchen.co.za or contact retreat@yogakitchen.co.za.

EMOTIONAL FREEDOM TECHNIQUE (EFT) WORKSHOP 10 DECEMBER 2016 A powerful self-healing tool that draws on various theories of alternative medicine including acupressure, neuro-linguistic programming, energy medicine and Thought Field Therapy (TFT) - Emotional Freedom

DHARMAGIRI RETREAT

helping you live life well

Technique (EFT) is a universal healing discipline that can provide impressive results for physical, emotional, and performance issues. This interactive and intensive workshop is offered by a certified South African Energy Healers Association practitioner and will equip participants with the knowledge and skills they need to apply the powerful technique in their daily lives. For more information visit www.wellmiss.co.za or contact info@wellmiss.co.za.

TRANSFORMATION THROUGH MINDFULNESS 16 TO 21 DECEMBER 2016 The focus of this retreat is on exploring the transformation catalysed by mindfulness, insight and compassion - in meditation and in daily life. Using the Buddha’s teachings as a guide, it explores the various dimensions and applications of mindfulness, contemplations promoting insight, and the emergence of the four transcending states of being: compassion, loving-kindness, appreciation and

equanimity - focusing particularly on compassion and equanimity. This is a five-day meditation retreat and will be held in noble silence. For more information visit www.dharmagiri.org or contact office@dharmagiri.org.

TEMENOS CHRISTMAS PACKAGE 23 TO 27 DECEMBER 2016 Enjoy four nights of accommodation plus a traditional Christmas Eve dinner at the idyllic Temenos Retreat Centre in McGregor. Well loved for its warm hospitality, Temenos invites guests to embrace a milieu of stillness and simplicity, pausing to listen anew to the needs of their bodies, minds and hearts. Fourteen cottages offer a variety of accommodation, and the healing gardens offer many private spaces for visitors to unwind and restore. Tebaldi’s restaurant offers a beautifully elegant yet relaxing ambiance, and is the perfect place to celebrate this special time of year with family and friends. For more information visit www.temenos.org. za or contact temenos@lando.co.za.

SRI LANKA

UPCOMING LADIES LUXURY HOLIDAY IN SRI LANKA 18 TO 25 FEBRUARY 2017 Watch fishermen float on stilts above the waves and turtles crawl up onto moonlit beaches, snorkel across glowing coral reefs, let your senses explode with Indianinspired delicious meals, soak up Ayurvedic massages, stay in luxury accommodation and practice yoga on the ivory beaches of Sri Lanka. Follow the Sun’s signature concept of yoga in the morning and cocktails at night will ensure that this exotic physical, mental and spiritual holiday offers a great opportunity for ladies to unwind and enjoy a little breakaway from daily life. For more information visit www.followthesun. co.za or contact info@followthesun. co.za.

If you have an event you want to share with our readers email lara@holistica.co.za

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EDITOR’S CHOICE

GIVE YOURSELF THE

Gift of Health “It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi

BUCHU BODY

PIMP YOUR COFFEE If you can’t go without your morning cuppa but don’t enjoy the accompanying jitters or afternoon crash, Moonbean’s Superfood Coffee Blend could just be your new power elixir. The all-organic blend of high quality fair trade coffee combined with medicinal mushrooms, raw cacao and other superfoods brews just like coffee but offers the boost without the less desirable side effects. MoonBean Superfood Coffee Blend 168g R149.50

Buchu oil is lauded for its anti-inflammatory, antibacterial and antifungal properties. Buchulife’s Derm-Active moisturising cream is a rich, non-greasy cream that helps to soften dry skin, locking in essential moisture. It also contains the antioxidant quercetin, which plays an important role in fighting free radical damage and is a powerful anti-ageing ingredient. Buchulife Derm-Active Moisturising Cream R75

LOVE YOUR LIVER Milk thistle is a popular natural detoxifier that supports liver health and is often in demand on a Sunday morning! Designed to help reduce liver damage caused by alcohol, rich foods and medication, Viridian’s organic milk thistle supplement is also a great digestive, antioxidant and anti-inflammatory. With 400mg of pure milk thistle seed powder in every dose, the capsules really pack a punch. Viridian Organic Milk Thistle 30's R177

WHOLE PLANT HEALING Phyto-Force provides a range of Phyto-medicinals – whole plant herbal tinctures and remedies for the treatment of a host of different ailments. In nature everything is balanced, and whole plant preparations are great because the plants not only contain the properties that heal, but also those that counteract the side effects of the healing actives. Ashwaganda and Bio-Logic Stress control both harness the power of nature to effect whole body healing. Phyto Force Ashwagandha 50ml R99 Bio-Logic Stress Control 50ml R97

SEAL IN MOISTURE The main ingredient in Abby Oil’s moisturising and protective body oil is Abyssinian oil, which is sourced from a plant native to the African highlands and renowned for its high content of essential fatty acids. It’s easily absorbed into the skin and is an extremely effective moisturizer. The Abby Body Oil produces a noticeably smooth skin texture and tone, hydrating without blocking the pores. It’s great for stretch marks, and smells amazing too! Abby Body Moisturising & Protective Body Oil R380

TERRIFIC TASTE Tahini is a delicious sesame seed paste that’s popular in Middle Eastern dishes. Aside from being an essential ingredient in hummus, it’s also a great dip for crudites, can be used to make delicious dressings, and adds wonderful flavour to roasted veg. It’s even used to make heallthy sweet treats, like tahini cookies and brownies. We always have a jar of the Health Connection Wholefoods tahini in the pantry. Health Connection Wholefoods Tahini 400g R99

PEPTIDE POWER You may not know what makes a peptide complex super-smart, but you will know that Environ’s Avance DFP312 Cream is a powerful anti-ageing product when you see its collagen-stimulating effects on your skin. Part of the brand’s Intensive range, the cream supports the activation of the skin’s repair processes and helps to boost the formation of collagen, elastin and other important elements to keep your skin smooth, firm and radiant. Environ Intensive Avance R1300 SHOP ALL ONLINE AT WELLNESSWAREHOUSE.COM

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Receive a free tanning mitt when purchasing any self-tan mousse available at Wellness Warehouse Nationwide.

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Get a gorgeous tan the organic way with Dr Organic Moroccan Glow Self Tan Mousses. Formulated using a plant derived active combined with our proprietary blend of bioactive, natural and organic ingredients including organic Argan Oil, they are the more natural alternative to get that enviable sun-kissed tan.

Shop Online at www.wellnesswarehouse.com

Dr-Organic-SA www.drorganic.co.za

CONNECT, SHARE

& spread some love

Congratulations to @alezoden for being our November winner! We hope you enjoy all the new vegan options that are now on offer. Spoil yourself with your R500 Wellness voucher.

WINNING POST

share your wellness moments with us and stand a chance to

WIN R500

Snap a photo of your favourite Wellness moment (ie. Eating at our cafÂ&#x17D; with friends, your favourite product from Wellness, visiting our store etc)

Share it on social media

& tag us so that we see your post Facebook and Instagram: @wellnesswarehouse Twitter: @wellnews

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w e n

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

shop in store or online at wellnesswarehouse.com 13

5 FOODIE TIPS Our cover model Benike, popular blogger and foodie fanatic from ilovefoodies.com, gives us 5 tips on how to enjoy food and maximise taste without packing on the pounds. Being an actress, model, and foodie has been a really interesting career choice. The first two require full attention to my body, while the latter lets me eat everything in the world and call it a job! I’m so blessed to do what I love doing, though sometimes juggling them can be a little hard. Along the journey I’ve learnt neat little tricks to help. I’ll never be a long-legged super skinny model – and I don’t want to be – so I focus on being healthy, fit, and happy. Here are some guidelines to make things a little easier. SUGAR IS NOT YOUR FRIEND I don’t really have much of a sweet tooth, but I do love a good dessert. Over the

last two years I’ve cut down the amount of sugar I consume, now if something is too sweet, I don’t enjoy it. Sugar is an addiction, and the less you consume it, the less your taste buds will want it. All it takes is to slowly start leaving it out. Beware of hidden sugars: fruit juices, sauces, medicine … you’ll be surprised where you’ll find it! ALCOHOL ISN’T YOUR FRIEND EITHER There’s nothing wrong with a glass of wine here and a sundowner cocktail there, but in the foodie world it’s easy to get sucked in. So often you go for a pairing menu and get five glasses of wine or you go for dinner and there’s bubbly, wine and dessert wine. I like a glass of wine with a fancy dinner, but otherwise I have sparkling water with lemon for dinner. Drink it out of a wine glass and it feels classy and refreshing, minus all those extra calories.

PORTION CONTROL This is a big one. To me, it doesn’t matter so much what we eat but more how much we eat. So whether out or at home, I try and cut my portion sizes. In restaurants it’s easy to share a starter and dessert and have separate mains. This allows the full experience without feeling too satiated. At home I pre-freeze set portion sizes, which helps determine how much I eat even before I start preparing. That cuts the risk of continuing to eat because it’s just so tasty. IF IT CAN’T SPOIL, YOU PROBABLY SHOULDN’T BE EATING IT Anything pre-packaged, ready-made, and drenched in additives and sugars I avoid. You can’t always control what goes into your food when you’re eating out, but at home you can. I only ever buy ingredients that are fresh and can spoil: Eggs, meats, fish, dairy, veggies, and fruits. If it’s filled with preservatives, it can’t be good for you. ENJOY YOUR FOOD Ultimately, if you’re not enjoying your food, then what’s the point? So if you’re skipping sugar and additives, limiting alcohol, and choosing fresh smaller portions, then go ahead and enjoy your food. Know that what you put into your body is good for you. Yes, keeping an eye on the pounds may be important, but skipping the scale and just being healthy and happy is even more important. Don’t worry about what society says – if you’re happy, healthy, and fit at a size that’s perfect for you, then that’s all that matters.

www.ilovefoodies.com Instagram: @ilovefoodiesct Twitter: @ilovefoodiesct Facebook: @ilovefoodiesct

ADVERTORIAL

SIX GREAT REASONS

TO INCLUDE GOATS’ MILK EVERY DAY 1. Did you know that Goats’ Milk is easier to digest, adds nutrition and is a source of key essential vitamins and minerals? 1,2,3,4,5,6,7,8

Many people benefit from the specific composition of Goats’ Milk. The special characteristics concerning the composition of Goats’ Milk result in its nutritional utilization which is markedly higher compared to cows’ milk.9 2.

Did you know that only one glass of Goats’ Milk gives you more than two thirds of the recommended daily requirement of zinc? Zinc is an important mineral for the maintenance of healthy skin, wound healing and helps boost immunity.10

3. Did you know that the KABRITA’s Goat Milk range is GMO* free and has not been exposed to antibiotics, growth hormones or pesticides11? *GMO (Genetically Modified Organisms)

4. Did you know that KABRITA Goats’ Milk is high in vitamin D? KABRITA Instant Full Cream Goat Milk contains added vitamin D. One 200ml glass of KABRITA Instant Full Cream Goat Milk (25g of powder) gives you half your daily requirements of vitamin D.12 Vitamin D is necessary for normal bone structure and helps to increase the absorption of both calcium and phosphorus in the digestive tract. Vitamin D helps maintain normal bones and teeth, normal muscle function and normal functioning of the immune system.13,14 5. Did you know that KABRITA Goats’ Milk contains a good source of calcium? Drinking one 200ml glass of reconstituted KABRITA Instant Full Cream Goat Milk (25g of powder) gives you one quarter of your daily requirement of calcium. Calcium is essential for the development and maintenance of strong bones

and teeth and help reduce the risk of bone density problems like osteoporosis and may also aid in weight control by helping breakdown body fat, as part of an energy controlled diet.15,16, 17,18 6. Did you know that Goats’ Milk contains the highest amount of prebiotics among domestic animals? These prebiotics are in the form of oligosaccharides. In the gut these prebiotics can help to maintain the health of our digestive tract by encouraging the growth of beneficial gut bacteria, preventing the growth of harmful bacteria and offering an antiinflammatory effect.19,20,21,22 *References are available on request

DID YOU KNOW? All KABRITA goats’ milk is non-GMO (non-genetically modified organisms) according to European standards1 and sourced from farms which follow strict guidelines in terms of animal feed and treatment2. KABRITA’s unique, high-quality goats‘ milk has a mild, sweet and fresh taste3.

email: sandramachado@kabrita.co.za | tel: 021 788 2093 | website: www.kabrita.co.za

eat

PANTRY

POP UP DURING HOLIDAY SEASON FRIENDS AND FAMILY OFTEN POP IN WITHOUT MUCH NOTICE. OFTENTIMES, THEY’RE HUNGRY TOO. KEEP YOUR GROCERY SHELF FILLED WITH QUICK MEAL-FRIENDLY SUPPLIES TO WHIP UP DELICIOUS SNACKS WITHOUT HAVING TO DASH OFF TO THE SHOPS. HERE ARE SOME HARD WORKING INGREDIENTS WE LOVE TO HOARD.

DID YOU KNOW? Bread is popular in almost every country around the world, although flatbreads cooked on a stovetop are more common than leavened bread. Many of them are made without wheat: Moroccan Harsha is made from fried semolina; North African Injera from Teff flour; Mali’s Ngome from millet, Thailands’ Khanom Buang from rice flour; and Columbian Arepa uses cornmeal.

helping you live life well

Quinoa – cooks in 15 minutes, it is packed with protein and easy to mix in with other ingredients. Most certain to satisfy most taste buds with its nutty flavour and fulfilling consistency. Mix it with pesto and a few greens and you have a substantial emergency dish. Chickpeas (you can buy these tinned, to save on having to soak them overnight although the soaked version is always better) – a great addition to salads, mashed as a spread or whizzed into hummus. You can also add Bragg’s amino’s or soy and some chopped parsley and feta as a quick dish. Veggie burger patties – either buy ready-made one’s or make your own with the recipe below. Keeping these in the freezer is a life saver. Some of them you can pop in the toaster instead of grilling or frying. Top your pattie with some hummus and sprouts and whatever else you find in the fridge and you have a great mini meal.

“

KEEP IT FRESH, LOCAL AND ORGANIC TO MAKE SURE YOUR FOOD OFFERINGS ARE AS NUTRIENT RICH AS THEY ARE LOVE-FILLED

“

Sweet Potato toast – believe it or not, you can slice sweet potato thinly and toast it twice in the toaster. It’s an alternative to bread and you can put whatever you’d normally use on your sandwich. Wraps – these are great to keep in the freezer and cook in minutes over a pan. Add avo, hummus, greens, cheese or any number of delicious ingredients and you have a nutritious satisfying meal. Falafel balls – keep the dry mix falafel on hand and mix it into balls and fry. Guests love falafels, you can add olives, hummus, tzatziki (see below) and even boiled eggs to make a meze. Eggs – highly versatile and good for you; eggs are one of the quick-chef’s first go-to ingredients. Whisk some together and make a baked omelette with whatever ingredients or left-overs (spinach, potato, cheese, herbs) you have on-hand. Greek yoghurt – a perfect alternative to mayonnaise or cream, it is delicious with honey, seeds and berries or made into Tzatziki. Tzatziki is made with yoghurt, grated cucumber a bit of garlic and mint if you’d like. Make sure you drain the water from your grated cucumber before adding it to the yoghurt so it doesn’t get soggy. Use it on grains, sandwiches, salads, or with falafels to make your meal more satisfying. Parmesan cheese – to bring a subtle but luxurious flavour to sauces and salads or roast veggies. You can also use the dairy free alternative of nutritional yeast flakes to sprinkle over roasted veg or to make soup flavoursome. Sunflower seeds – a snack just as they are or dry roasted in a pan. They’ll also make any salad taste delicious. They’re a good addition to smoothies too. Add a few raisons and they’re a perfect alternative to chips or nuts for kids. I put pan roasted sunflowers on everything. Y

CMY

eat recipe Goji berries – a go-to ingredient for texture, this superfood is a must-have. It also has a relatively long shelf life. Sprinkle it on salads, smoothies, ice-cream, yoghurt or dessert. Almond milk powder – delicious to cook with or simply to mix as an alternative to milk. You can add raw cacao, a bit of stevia or honey and make a soothing hot chocolate drink especially good for sleepy kids. Coconut cream – this must be one of my most favourite ingredients. You can use it just as it is to make any dessert taste amazing. It’s an excellent reserve to keep on hand when you have to whip up something sweet. Organic chocolate blocks – excellent for desserts in a hurry, either melted, grated or as is. Vanilla bean – this softly serene flavour adds a bit of creativity and depth to drinks and desserts, you can add a bit to the hot chocolate almond drink above. KEEP IT GROWING Because fresh greens have a shelf-life, they are usually the reason you have to shop more often but growing a few basics is easy and highly convenient. Pick these from your garden whenever you need them. 1. Radish – sharply fresh, radish is a perfect addition to salads, sliced on sandwiches and is very easy to grow. 2. Chives – a deliciously subtle alternative to raw onions that can be added to just about any meal 3. Dill – subtle and exotically fresh tasting, dill enhances the flavour of other ingredients 4. Sprouts – you will always have fresh greens if you keep a batch of sprouts on the go. Alfalfa sprouts are very rewarding as they sprout in a couple of days. 5. Mint – fresh mint is exceptionally versatile; it’s a great addition to table water, salads and even desserts, it also makes a great tea. 6. Rocket – sharply flavoursome, rocket is perfect for salads and sandwiches. 7. Parsley – get a high dose of green nutrients by cutting it finely and adding to everything from salads to sandwiches, salad dressings, smoothies, soup and grains.

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Of course, a huge fruit bowl filled with fresh seasonal fruit is mandatory. Watch how quickly bananas disappear, it’s such an easy fruit to eat and one everyone loves, besides that they’re packed full of goodness and are usually available all year round. With all that on hand, you’ll be able to whip up a meal in minutes. A great go-to purchase for on the day is a ready-cooked chicken, which can be shredded to create a large salad of boiled eggs, radish, dill, chives and parmesan slices. For the dressing, whip up yoghurt with a touch of mustard powder and a drop of balsamic vinegar. A frittata (Spanish omelette) is one of the easiest dishes to make in a hurry. The only real difference between a frittata and an omelette is that it’s baked as opposed to cooked on a stove top. The filling is entirely up to you, but by adding freshly chopped dill to the egg mix, you’ll ensure a highly tasty base. For a quick dessert, grate up organic chocolate, mix it into yoghurt and add a little vanilla bean. Pop the mix into the freezer while you eat dinner and serve with sliced banana, drizzled with honey. If you have a little more time, melt the chocolate and lightly fry crushed sunflower seeds in honey. Add the sunflower seeds to the melted chocolate and as it’s cooling, dip in whole or sliced bananas. Place on wax paper and leave in the freezer for 3-4 hours. When someone does pop in for a meal on short notice, make sure you are able to spend more time with them than in the kitchen.

LENTIL BURGER PATTIES Take some time out before the season begins to make your own lentil burger patties and freeze them. Serves 6

INGREDIENTS 1 CUP DRY LENTILS 1 ½ CUPS WATER ½ TSP SALT 1 TBSP OLIVE OIL ½ MEDIUM ONION, SLICED 1 TBSP SOY SAUCE 1 TSP WHITE PEPPER ¾ CUP FINELY GROUND ROLLED OATS ¾ CUP BREADCRUMBS

1. Boil the lentils in the water and salt for around 45 minutes or until the lentils are soft and most of the water has evaporated 2. Fry the onions until soft 3. Mix the lentils and onions with the rest of the ingredients and form patties. 4. Freeze in layers of wax paper. 5. You can fry them from frozen, on medium heat for approximately 5 minutes each side, turning often, or pop them in a pre-heated oven at 200 degrees for 8-10 minutes. 6. Serve with salad or grilled mushrooms.

fresh & festive

Salmon Crepes

MADE WITH:

100% NATURAL CASSAVA GMO FREE, GLUTEN FREE, GRAIN FREE & NUT FREE, FLUFFY FLOUR

‘Sushi’ salmon crepes with pickled ginger and avocado puré. 10min ± 2 min for each side



PREP: COOK:



MAKES: 4 - 5 crepes

Ingredients: 2 cups full cream milk / 1 cup coconut milk + 1 cup water ½ cup Health Riot Cassava Flour 3 tsp flaxseed powder 1 tsp Himalayan Pink Salt ½ tsp zylitol / 1 tsp raw honey 4 large eggs 50g butter, melted, plus extra for frying

1 tub full cream smooth cream cheese 2 tsp wasabi powder 200 - 300g smoked salmon ½ large avocado 2 tbsp soya sauce (optional - if not using, replace with 1 tsp salt) ½ cup milk Pickled ginger

STEP 1 This recipe could not be easier - simply combine all the crepe batter ingredients in your blender and blend until smooth. Allow to sit for 10 minutes while you make the rest of the recipe. STEP 2 Combine your cream cheese and wasabi powder, then taste maybe you like a bit more of a kick, in which case add another teaspoon of wasabi. Blend together your avo, soy (if using) and milk until you have a thick puree. Now fry off your crepes in a little butter for around 2 minutes on each side, or until evenly browned. STEP 3 To assemble, simply smear some of your wasabi cream cheese on each crepe, enough for a thin layer to cover the entire crepe. Now divide your salmon into however many crepes that you have, and cover the first half of your crepe with some salmon. Then starting on the salmon side, start to roll up your crepe, as tightly as possible, until you have a long roulade looking cylinder. Continue with the rest of the crepes, then slice them into 5cm discs. Serve with some pickled ginger and your avocado puree.

GET CASSAVA WISE AT: healthriot.co.za

More delicious cassava recipes, at

www.healthriot.co.za

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feast FESTIVE

Tessa B Photography

A WINNING SNACK, SOME VEGGIE ACCOMPANIMENTS AND A DECADENT MEATY MAIN ARE ALL DELICIOUS OPTIONS FOR HOLIDAY ENTERTAINMENT. WE PRESENT SPICY ROASTED NUTS, MINI ZUCCHINI BITES, APPLE AND FENNEL SALAD, AND POMEGRANATE TOFFEE GLAZED PORK.

APPLE & FENNEL SALAD Make this into your summer family favourite, the fresh and crisp effect is perfect for a hot day. Think of fennel as a heart health wonder packed with healthy fibre and phytonutrients. Fibre helps lower cholesterol in the blood and is a goodie for heart health. This, with anti-inflammatory parsley and antioxidant-rich apples makes a powerfully healthy salad. Serves 4 as a side salad

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INGREDIENTS

1. 2.

1 fennel bulb 1 green apple, cored 1 baby cabbage, shredded 1/2 handful of shredded parsley leaves 1/3 cup flaked almonds Sea salt for seasoning

DRESSING 50ml olive oil Juice of 1 lemon 2 Tbsp runny honey Salt and black pepper to taste

4. 5.

Finely slice the apple and fennel Shred the cabbage and parsley and add to a salad dish Top with finely sliced apple and fennel rounds. Dry fry the sliced almonds in a pan until golden brown, and leave to cool. While waiting for the almonds to cool, whip up the dressing.

For the dressing: 1. Combine olive oil, lemon juice, honey and salt in a dressing jar. 2. Shake well and dress the salad thoroughly. 3. Top with toasted almonds and serve immediately.

recipes

SPICY ROASTED NUTS

MINI ZUCCHINI BITES

Be sure to make more than you think you will need as these tasty nuts are usually gobbled up with gusto. They’re dinner party favourites and perfect cocktail additions. Spices add excitement and also help with digestion.

These super cute zucchini bites make a creative starter or a handy snack. Personally, I find them irresistable and love the fact they’re so easy to make and require hardly any ingredients.. Zucchini or baby marrows are low in calories, and a dense source of vitamin C, iron and calcium.

Makes 2½ cups

Makes 20 mini bites

INGREDIENTS

1 egg white or 1 Tbsp coconut oil 1 tsp cayenne pepper 1 tsp cumin 1/4 tsp all spice 1 tsp cinnamon 1/2 tsp chilli flakes 2 sprigs fresh rosemary 1/2 tsp rock salt 2 1/2 cups mixed, raw nuts

8 small baby marrows 1 egg, lightly beaten 1 tsp oregano 1 tsp parsley 1/2 tsp salt 1/4 tsp pepper Optional: Dollop of basil pesto

NOTE: Play around with different spice combinations, try a sweet version with vanilla, cardamom and cinnamon. 1. 2. 3. 4. 5. 6. 7. 8.

Preheat the oven to 180 degrees Celsius. Beat egg white until soft and foamy (there should be no visible liquid left in the bowl). Vegan alternative: use coconut oil instead of egg whites. Add spices and mix well, then toss the nuts until they’re well coated. Spread nuts in a single layer on a baking tray. Bake for 20 - 30 minutes, checking on them every 5 minutes. Toss nuts every 10 minutes, to make sure they don’t burn. Optional: Add raisins once the nuts are out of the oven.

1. 2.

Wash, dry and grate the baby marrows. Put them into a clean dish cloth or muslin cloth and squeeze out as much liquid as you can. 3. Add all the ingredients to a bowl, along with the herbs and seasoning. 4. Mix together until well combined. 5. Line a mini muffin dish with non-stick or coconut oil. 6. Spoon mixture into a mini muffin pan. 7. Bake at 180 degrees Celsius until cooked (depends on the size you are making but should be about 15 minutes for the mini ones) 8. I like them to be 'just browned' on the top. 9. Remove from the pan and place on a serving dish. 10. Optional: Dollop a small bit of pesto onto each mini muffin.

Iran APRIL 12

14 NIGHTS

Jewel of Persia

Tehran’s Jewel Museum where the valuable collections include the pink coloured diamond of Dayand –ye-Noor (182 carats), and the Peacock Throne. Isfahan, along the Silk Route, a glorious Islamic city of amazing gardens. The Abassi, the world’s oldest hotel, once a Caravanserai. Yazd’s Fire Temple; Zoroastrain Towers of Silence; Shiraz, known as the city of Roses and Nightingales; Magnificient Persepolis, begun 2500 years ago by Darius the Great. The most beautiful Mosques in the world.

MOROCCO MAY 8

15 nights

We will stay in the Riads of Marrakesh, Fez and Chefchaouen. The medinas in Marrakesh and Fez will intrigue you. Fez’s Sacred Music Festival; the blue city of Chefchaoun; travelling through the highest dunes in the world on camels in the Sahara; and the seaside cities of Essaouira and Casablanca.

INDIA SEPTEMBER 13

17 nights

The sacred and the exotic Delhi, and the Taj Mahal. Ride elephants to the Amber Fort in the Pink city of Jaipur. Udaipur, one of the loveliest cities in India. A stay at The Best Marigold Hotel in Ravla Khempur. The sacred city of Haridwar and the Festival of Light on the Ganges. The ancient city of Varanasi, take a boat down the Ganges at dawn with holy men bathing along the river. Visit Sarnath where the Buddha first taught the Dharma.

Spicy nuts, Apple and Fennel salad and Zuccini bites are the creation of Drue Frost, an avid foodie recipe creator who focuses on culinary simplicity. Drue is currently studying her BSc Honours in Nutritional Science. Find Drue on www.findingfrost.co.za ==

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POMEGRANATE TOFFEE GLAZED PORK (gluten free) by Amanda Higgins This recipe is the best thing you could ever do with pork. It’s a complete treat that’s destined to be a family favourite. Coconut sugar is used for the glazing and pomegranite to give it that extra special taste. Serve it as a canapé snack or with vegetables. I like it with warm roasted cauliflower; roasted fennel and baby spinach salad drizzled with olive oil and pomegranate seeds. The slightly tart sourness of the pomegranate juice cuts through the fattiness of the pork beautifully and the caramel stickiness gives the crackling a decadent texture. Serves 6

INGREDIENTS 2,5kg piece of pork belly unrolled - all bones removed and the fat scored 3 Tbsp five spice powder 1 tsp fennel seeds 1 tsp course salt 4/5 cloves 2 Tbsp salt 2 cups pomegranate juice (pure and not diluted with apple juice) 1 cup coconut sugar ½ cup water ½ teaspoon of lemon juice Pomegranate seeds for serving 1.

2. 3.

Combine the five spice, fennel, one teaspoon of salt and cloves in a grinder and crush to a powder. Rub this into the underside of the pork and leave to marinade for about 3 hours or overnight. Preheat the oven to 160 degrees Celsius. Lay the pork fat side down in a baking tray and cover the tray with tin foil. Laying a non-stick mat on the bottom of the tray stops the pork from sticking and burning the bottom of the pan Cook the pork slowly for 2 hours. Remove it from the oven and flip it over so that the fat is facing upwards. Rub the 2 tablespoons of salt into the fat making sure it’s thoroughly covered. Raise the oven temperature to 220 degrees Celsius and pop the pork back in. You’re aiming for a lovely crispy fat crackling. Depending on your oven this could take anywhere between 30 - 45 minutes. Keep an eye on it. To test, pull

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it out and tap on the pork fat when you think it is nearly ready. It should sound nice and hollow. Be careful not to burn it or your fingers. 6. When it is ready remove it from the oven and let it stand for 20 minutes before cutting into smaller portions. For this recipe I cut the pork into small cubes about 4x4cm. 7. While the pork is cooking use this time to make the caramel. 8. Simmer the pomegranate juice until it has reduced by half and has a slight syrupy consistency. This will intensify the pomegranate flavour. 9. Pour the cup of coconut sugar into a small saucepan together with the lemon juice and water; bring to a boil. Give the mixture a very good stir while it is heating up to make sure you dissolve all the sugar. 10. Coconut sugar has a very different texture to normal sugar. It becomes dark in colour and has a strong molasses smell. Coconut sugar reaches a high temperature much quicker then normal sugar, so whatever you do don’t walk away and forget it on the stove. 11. If you have a sugar thermometer allow the mixture to reach about 130ºC. With no thermometer it is a little tricky, but not impossible. It will bubble and be very

dark, but it does become quite thick in consistency. This will be your best indicator of the sugar reaching the right temperature. Don't panic. It will smell like it is burning, rest assured all is well. 12. Remove it from the heat and carefully add the pomegranate juice. Be aware that it will bubble and splatter. Stir it to combine. This is a very forgiving caramel as it can be reheated many times. If you feel the caramel is too runny after adding the juice simply simmer it a little longer until it is a little thicker. It will also thicken on standing. 13. Arrange the chopped pork on a serving dish and drizzle the caramel over the top.

Amanda Higgins is a Cape Town based, UK trained chef, photographer and food developer. As a creative and dynamic chef diagnosed with a gluten allergy, she became passionate about creating real authentic food as close to the real deal as possible for the gluten intolerant. Creator and author of the website and blog www.amandainthekitchen.com.

eat recipe

CHOCOLATE

smoothie bowl

MOVE ASIDE DRINKING STRAW, WE’RE TURNING SIPS TO SPOONS WITH THE LATEST TREND, THE SMOOTHIE BOWL. WHAT BETTER WAY TO HAVE IT THAN WITH A VERITABLE AMOUNT OF SUPERFOODS. THIS IS ONE IS SET TO BOWL YOU OVER.

INGREDIENTS 2 CUPS WATER ½ CUP CHIA ¼ CUP HEMP SEEDS ¼ CUP SUPERSHAKE CACAO 2 TBSP HONEY 1 TBSP RAW CACAO POWDER TOPPING SUGGESTIONS GOJI BERRIES RAW CACAO NIBS HEMP SEEDS 2 BLOCKS OF SUPERFOODS RAW CHOCOLATE

Chia seeds turn your smoothie into more a of mousse texture making it perfect to eat with a spoon in a bowl. 1. Blend all the ingredients together in a blender. 2. Pour into a bowl and sprinkle with your favourite additional superfood topping. 3. For the ultimate chocolate breakfast, melt 2 blocks of your favourite Superfoods Raw Chocolate (try the original or zero-sugar) and drizzle on top.

RECIPE SUPPLIED BY PETER AND BERYN DANIEL FROM THE MAGIC OF SUPERFOODS (SOARING FREE)

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YOUR

MUST-HAVE TOOLKIT FOR THE SILLY SEASON

With the festive season upon us, make sure to keep your grab-and-go superfoods close by. This will ensure that you stay super-charged as you head into the new year! These superfoods are immune system boosters and will help counterbalance the indulgences that go hand in hand with this time of the year!

GRAB-AND-GO

SPIRULINA TABLETS

SUPERFOODS

are a rich source of B-vitamins, phyto-nutrients, and antioxidants making them the perfect immune system protector over the festive season. Spirulina is a powerful detoxifier making it highly cleansing to the body and increasing energy levels and overall health. Take 10–15 tablets daily and drink lots of fresh spring water.

SUPERSHAKE MIXES

Choose from three delicious Superfood smoothie powders, each one created to be a nutritional powerhouse. These Supershake mixes deliver what you need in carefully considered ratios for maximum health, and have been conveniently combined in one simple package. Great care has been taken to create a synergistic explosion of taste and goodness for you to enjoy. If you are on the go and need fast nutrition simply shake up 2–3 tablespoons of shake with water and drink as is.

NEW PROD UCT

BERRY MIX

We are excited to introduce you to our NEW Superfoods Berry Mix containing dried whole black and white mulberries, golden berries (gooseberries) & goji berries. This mix is loaded with antioxidants, which protects the cells of the body from free radical damage. Start your day with a nutrition boost by sprinkling a handful of berries over your breakfast bowl, or snack on these delightful berries over the course of the day.

SUPERFOODS CHOCOLATE BAR

We have just launched our new signature, fine, artisanal, alchemical, RAW Superfood Chocolate Bar. Enjoy the most nutritional Chocolate Bar ever created! There are two varieties for you to choose from – The Zero Sugar version naturally sweetened with our wild harvested mesquite, NEW and The Original Bar uses Balinese PROD organic coconut nectar sugar at a low percentage UCT of 15%. Raw cacao dilates blood vessels and drives nutrition straight into the cells of the body. Our chocolate bar contains only the finest superherbs and superfoods and we encourage you to eat this delicious bar every day, guilt free!

SOARING FREE SUPERFOODS

Rawlicioustribe www.rawlicious.co.za 0861 000 976

Soaring Free Superfoods imports the highest quality, organic and wild-harvested superfoods from around the world. With high integrity sourcing from farms and forests, plus concentrated nutritional potency, these Superfoods represent ancient wisdom combined with great taste for abundant energy.

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DELICIOUSLY by Lara Potgieter

dehydrated

YOU MAY NOD POLITELY WHILST LISTENING TO YOUR RAW FOODIE FRIENDS WAX LYRICAL ABOUT THEIR DEHYDRATORS BUT STILL NOT HAVE AN INKLING WHAT THE HALLOWED PIECE OF EQUIPMENT REALLY IS.

DID YOU KNOW? • Enzymes, vitamins, minerals, phytonutrients, protein, essential fats and fibre are the building blocks that our bodies need to function, and can all be provided by our food. • Our bodies are designed to regenerate, and when we eat natural whole foods in their original form, we are kick-starting the healing process from within. • It’s important to always use the freshest ingredients when making your dehydrated recipes, as you won’t have the option of cooking to cover up the not-so-great bits! • While investing in health equipment such as a dehydrator may seem expensive, dealing with ill health can be far pricier in the long run!

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recipes A dehydrator is basically an ‘oven’ in the raw food world. It’s a versatile tool that allows you to make “baked” or dried items without destroying the vitamins, minerals, enzymes and other nutrients that occur naturally in the food. Why is it so important to keep these nutrients intact? In a nutshell, enzymes are the living proteins that direct the life force of food into our biochemical and metabolic processes, helping to transform and store energy, make active hormones, dissolve fibre, heal inflammation, balance and restore the immune system, and more. The motivation behind the raw food movement is the fact that when we cook food, we destroy many of the enzymes that help us naturally digest it. A large percentage of the vitamins in food are also destroyed when it is cooked, and we all know that without vitamins our cells would not function properly. Many of the minerals that work together with vitamins to keep our health in check are also destroyed or altered when food is cooked. Another important component of our food that can be destroyed or removed by cooking is phytonutrients, which give fruits and vegetables their colour and protect our bodies against disease. Dehydrators work by circulating warm air around food in order to slowly remove their moisture at a temperature that can be set below 47° in order to keep the food’s nutrients intact. They can be plastic units with colander-like trays, or look more like little ovens, with fans for circulation and thermostat controls. The Excalibur, Ezidry Ultra and Snackmaker are all popular versions currently on the market. The most important thing to remember when dehydrating your food is that the temperature of the food needs to remain below 47°. Many raw foodists start the dehydration process at a higher temperature and then reduce it after an hour. As the food temperature is what we’re concerned with in terms of it remaining truly ‘raw’, it’s okay that the temperature of the dehydrator is a bit higher to begin with as, in that first hour, the food being dehydrated is really just kicking off moisture. The food temperature itself never goes above 47°. It is, however, important to remember to turn the temperature of the dehydrator

down after the initial time period (setting a kitchen timer can help with this!). The benefit of dehydrating this way is that it decreases the dehydration time, thus using less energy and helping to conserve our precious planet. It also helps prevent the bacteria growth and fermentation that can occur when food is dehydrated at lower temperatures for longer periods.

“

WHILE COOKING DESTROYS THE ESSENTIAL NUTRIENTS WE NEED TO STAY HEALTHY, EATING OUR FOOD RAW DOES THE OPPOSITE, PROVIDING US WITH MUCH OF WHAT WE NEED FOR OUR OVERALL WELLBEING.

“

It’s also a good idea to rotate your shelves when you are dehydrating. You can rotate them from front to back and from top to bottom, as the back and top of the dehydrator are the warmest places. Drying times on dehydrated food recipes are really estimates, as different dehydrators dry at different speeds and the air humidity can even affect the drying times. The best solution is to simply keep an eye on your food as it dehydrates. There are some foods (like crackers and flatbreads) that you’ll want to dehydrate completely, and others (like dried fruit) that you may want to leave slightly chewy. Recipes give suggested times and textures, but personal taste really comes into play here. Using a dehydrator opens up a whole new world of healthy homemade food options. Think flax pancakes, kale chips, zucchini ‘fries’, onion rings, nut crackers, seed flatbread, cacao bars, mint macaroons and more! Here are some of our favourite simple dehydrated food recipes…

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BROCCOLI CHIPS From Rawlicious by Peter and Beryn Daniel (Soaring Free Superfoods) Serves 3

INGREDIENTS 1 – 2 HEADS OF BROCCOLI TAMARI SAUCE APPLE CIDER VINEGAR 1. 2. 3. 4.

Cut the head of broccoli into tiny florets. Place the florets in a bowl and coat well with tamari sauce and apple cider vinegar. Dehydrate for 24 hours. Once dehydrated, store in a glass jar.

AUBERGINE ‘BILTONG’ From Rawlicious by Peter and Beryn Daniel (Soaring Free Superfoods)

INGREDIENTS 1KG KALE (ABOUT 500G ONCE TRIMMED) 2 CUPS CASHEW AND/OR MACADAMIA NUTS ¾ CUPS WATER ¼ CUPS HEMP SEEDS 2 TABLESPOONS HEMP POWDER 2 LEMONS, PEELED 2 TEASPOONS SALT 1 TABLESPOON MIXED ITALIAN HERBS 1. 2. 3.

4. 5. 6. 7. 8.

Remove the woody stems from the kale. Tear the kale into palm-sized pieces. Blend the lemon, hemp powder, nuts, water and salt into a smooth cream ‘cheeze’ for about 60 seconds, using a tamper to push the mixture into the blades. Add the cheeze to the kale and massage in until the kale is well coated. Lay onto the dehydrator tray. Do not overlap too much, as this will cause these areas to stay damp. Sprinkle the herbs and hemp seeds on top. Dry for about 24 – 36 hours, or until completely crisp.

Serves 3

INGREDIENTS 2 AUBERGINES, SLICED INTO THIN ROUNDS 1/3 CUP APPLE CIDER VINEGAR 1/8 CUP BRAGGS LIQUID AMINOS ¼ TEASPOON HIMALAYAN ROCK SALT ¼ TEASPOON CORIANDER POWDER ¼ TEASPOON WHOLE CORIANDER SEEDS 2 TABLESPOONS TAMARI 1. 2. 3. 4.

Place the aubergines in a bowl and sprinkle with salt. Leave to stand and ‘sweat’ for 1 hour. Drain and dry with paper towel. Make a marinade using the rest of the ingredients and press the aubergines into the marinade, almost bruising them slightly. Place on a dehydrator sheet and dehydrate until crispy (approximately 12 hours).

PROTEIN KALE CRISPS From Easy Living Food by Natalie Reid & Noel Marten (Earthshine) Serves 3

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SPICY SEEDS & NUTS From Easy Living Food by Natalie Reid & Noel Marten (Earthshine) Serves 3

INGREDIENTS 3 CUPS SUNFLOWER SEEDS 1 CUP CASHEW NUTS 1 CUP ONION ½ CUP SESAME SEEDS ¼ CUP TAMARI ¼ CUP LEMON OR LIME JUICE 2 TABLESPOONS AGAVE OR 5 – 6 DATES 1 TABLESPOON CURRY POWDER COARSE SALT FOR GRINDING AT THE END 1. 2. 3. 4. 5.

Combine the seeds and nuts in a bowl and set aside. Add all the other ingredients into a blender jug and blend on high for about 1 minute. Pour over the seeds and nuts and mix well. Put the mixture onto solid dryer sheets and grind salt on top. Dry for about 24 hours or until crunchy.

WIN Natalie Reid and Noel Marten of Earthshine are leaders in the local raw food movement. Their book, Easy Living Food, guides readers through the practical steps necessary for going raw. It includes over 200 raw recipes designed for great taste. The delicious raw creations are quick and easy to make, packed with all the nutritional benefits of eating raw and loved by kids and carnivores too! Stand a chance to win one of three copies of the book. E-mail drue@ wellnesswarehouse.com with Easy Living Food giveaway in the subject line to enter.

Hot Summer Special

Donâ&#x20AC;&#x2122;t miss out on this fantastic offer, perfect for your festive season gifts!

RAW FOOD PRODUCTS & SERVICES office: 086 198 8898 email: info@earthshine.co.za www.earthshine.co.za

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GREEN

festivities ADD MORE EARTH-FRIENDLY PRACTICES TO YOUR FESTIVE SEASON WITH TIPS AND IDEAS ON GIFT GIVING, UP-CYCLING, CHARITY INCENTIVES AND MORE.

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WHEN ONE TUGS AT A SINGLE THING IN NATURE, HE FINDS IT ATTACHED TO THE REST OF THE WORLD. JOHN MUIR

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DID YOU KNOW? All the festive decorations you see in the Wellness Warehouse stores have been done by upcycling all our waste paper. We’ve used the charity organization Foundation House, a division of Cape Mental Health to make them for us. We’ve combined this with a festive season drive, so pop into a store near you to donate toiletries for these talented decoration creators.

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live

CANDLE CONSCIOUS Candles are beautifully celebratory. We suggest opting for eco-friendly one’s as some candles are toxic when burned. Opt for soy, beeswax or natural vegetable oil candles. If they’re scented make sure the fragrance used is naturally derived. Even better, gather up all your old candle stubs and melt them into new shapes. Get hold of a natural wick. Adding coffee beans or vanilla into them will add a subtle fragrance. MAP YOUR WRAP Use old maps to wrap gifts. They make interesting wrapping paper and are especially suited to the men in the family. Add a ribbon and fold your gift greeting into a paper airplane to add to the theme. EXPERIENTIAL GIFTS Rather than being consumer oriented, give an experience as a memorable present. This could be a ticket to a local theatre or music festival, a day at the Spa, Yoga lessons, Horse Riding lessons, a Parks Board pass or entrance to a park. FEAST ON ORGANIC Make your Christmas feast completely organic. Organic fruit and vegetables, meat, dairy and even nuts and snacks can be organically certified. Make it part of the conversation when you sit down to feast. BE FAIR TRADE Another label to look out for is Fair Trade. This means that communities and fair labour practices are employed in the making of the products. Look out for the Fairtrade label or find out more at www.fairtrade.org.za STORAGE SENSE Rather than using plastic wrap to store leftovers, use re-usable covers – fabric bee wrap moulds beautifully over dishes, shower caps fit perfectly over bowls and even dish towels, plates or Tupperware can be used. FUEL FRIENDLY During holiday time when you’re not in a rush, aim not to use as much fuel. Get some exercise and use a bicycle or walk to the places you need to go. DIY HOME BAKES Decorate recycled bottles and fill them with home made produce like cookies, peanut

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brittle, chutneys, pesto, fudge, jam, candied nuts, chilli sauce or spiced seeds. Add some recycled ribbon and a home made card. PEBBLE POWER Get hold of some eco-friendly paint and paint patterns on pebbles. You can paint uplifting messages or elaborate patterns. You’ll be surprised how lovely they look. Personalise them and give them away as gifts. ECO AWARE Choose gifts that make your recipients eco aware. This could be a sprout maker, a re-usable water bottle that encourages saving on plastic bottles, a starter pack of biodegradable cleaning products to start a new bio house rule or some organic body products.

CHARITY EXCHANGE Many people are opting out of receiving gifts and asking family members to donate to a charity of their choice rather than receiving something personally. There are so many charities in need. Find one you resonate with and start supporting them. Wellness Warehouse has chosen to support Fountain House during the festive season (see more about them on page 37). Tis the season

recycleTO

Wellnes collaborat s Warehouse in ion with F ountain H ouse

give

3 8

christmas gifts

7 9

GIFT guide TO INSPIRE OUR ‘GIFT OF WELLNESS’ DRIVE THIS YEAR, WE ASK SOME OF OUR KEY TEAM MEMBERS TO CHOOSE THE GIFT THEY’D MOST LIKE TO RECEIVE. WHETHER TAKING A GIFT TO A DINNER HOST, BUYING SOMETHING SPECIAL FOR A SPOUSE OR PARTNER, OR STOCKING YOUR GIFT CUPBOARD WE HAVE OPTIONS AND IDEAS TO HELP YOU CHOOSE.

SHOP ALL ONLINE AT WELLNESSWAREHOUSE.COM

1. LARA POTGIETER Magazine Contributor

For me, it’s definitely The Box by Fitmark – it's the most super cool lunch box I’ve seen. Eating healthily is one of my biggest priorities and being prepared is essential to achieve this. This lunch box includes everything down to the ice packs you need to keep your food chilled, it even has a little organiser for your vitamins. 2. ROBYN WILKINSON Magazine Editor

My favourite indulgence is burning Cedarwood Dreams incense cones. It feels like I'm inhaling the forest and makes me very grounded. I love the earthiness of them. They’re also organic and made from local trees. I think it’s a great gift to give someone, even if they aren’t an incense kind of person, the Cedarwood cones are delightfully transformative. 3. ANTHONY RICKARDS Foods Buyer

The fermented drink Kombucha is really trending at the moment, and for good reason. Theonista Kombucha has become a bit of a daily ritual for me. I enjoy sipping it on my slow crawl along De Waal Drive in the early evening. Theonista have launched a DIY home kit, which strikes me as a fun and economical way to feed my favourite new habit. 4. DRUE FROST Marketing Manager

Wow, there is so much to choose from in Wellness, it's difficult to pinpoint one gift. The new Tasty WasteNots cookbook by Sally Ann Creed and Jason Whitehead is definitely top of my list though (or maybe I actually wish someone would buy it for me). I love the idea of NOT wasting food, plus, the cookbook is filled with interesting, unique recipes and beautiful photography. 5. SUE DALL Magazine Advertising

My personal favourite gift would be a beautiful yoga towel from Billy the Bee. I absolutely LOVE doing my yoga practice so anything to enhance the experience would be a great treat. These towels are super special because they have neat little nonslip circles underneath and help you keep your poses without slipping. They give your feet great grip and stability. Being longer than a regular towel they conveniently fit the whole length of your mat. 6. SHAMIYAH VAWDA Merchandise Director

My favourite gift would be Dr Hauschka’s Rose Day Cream, I love the rich, smooth feeling of this luxurious face cream. The

ingredients are certified organic and cruelty free and my perfect indulgence. 7. MARNUS JANSEN VAN RENSBURG Group Health Buyer

I’m crazy about the Dr Organic Hemp Oil range, they use amazing raw materials and everything is natural and ethically sourced. Their skin lotion is really rich and has added aloe vera, almond and avocado oil; the intensive hand and nail treatment has cocoa butter and camphor bark oil; I love the rescue cream for 24 hour moisturizing; the shampoo and conditioner is fabulous; and the handy lip balm has a great natural cinnamint flavour.

Take care of your Liver & Kidneys

8. SEAN GOMES co-founder

Wellness Warehouse

Mine is definitely the Ice Series Fuelshaker. It’s such a novel shaker that’s great for on-the-go supplementation after a long workout. It has a patented agitator that cuts through the toughest powders and delivers a fresh smooth taste. It's also got leak proof technology on the lid which means once it's sealed you don't have to worry about leakage when carrying it or shaking it up. It's 100% BPA-Free, so it's just what the Doctor ordered! Price R199. 9. STEPH PAPINI Copywriter and Social media co-ordinator

During the festive season I love being gifted with healthy, delicious treats. My favourite food gift is definitely the Native Macadamia nuts or Moonbean Mint Chip Ice Cream Macaroons. They are filled with superfood goodness and satisfy my sweet cravings perfectly.

GIFT SUGGESTIONS FOR THE FOODIE Recipe books, raw chocolate, gourmet olive oil, superfood powder, nuts, dehydrated crackers, olives, Champagne, wine, dehydrator, blender FOR THE HOME LOVER Aromatherapy burners, oils and room diffusers, tea light holder, candles FOR THE EARTH LOVER Sprout making or wheatgrass kits FOR THE GYM BUNNY Water bottle, dumbbells, Pilates balls, yoga mat and yoga bags

Milk Thistle

A natural source of silymarin to protect against damage from toxic chemicals and aid rejuvenation

Livertone

Nutritionally beneficial for healthy liver, kidney and gall bladder function.

Available at health shops & selected pharmacies

FOR THE ECO-LOVER Bokashi composter, slab of seeds, recycled Tote bag

community

BE KIND DECEMBER IS A GREAT TIME TO EXAMINE COMMUNITY AND CONNECTION. IT’S A TIME WHEN MANY PEOPLE FEEL LONELY AND CAN BENEFIT FROM A SIMPLE ACT OF KINDNESS. WE CAN ALSO USE KINDNESS TO UPLIFT THE COMMUNITY WE LIVE IN. WE’RE HIGHLY INSPIRED BY THE KINDNESS MOVEMENT THAT’S RIPPLING AROUND THE WORLD WITH INITIATIVES THAT ARE HEART WARMING TO SAY THE LEAST. KINDNESS.ORG HAS A WEBSITE WITH COUNTLESS IDEAS ANYONE CAN COPY. JOIN THE SITE AND ADD TO THEIR LIST OR MAKE UP YOUR OWN LIST. HERE ARE SOME OF THE INITIATIVES THEY’VE PUT IN PLACE.

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THINK OF KINDNESS AS CONFETTI AND THROW IT AROUND EVERYWHERE YOU GO.

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DID YOU KNOW? The positive effects of kindness are experienced in the brain of everyone who witnessed the act, improving their mood and making them significantly more likely to ‘pay it forward.’ This means one good deed in a crowded area can create a domino effect and improve the day of dozens of people!

helping you live life well

Leave art for someone to find – started by Cole NeSmith This is a challenge to display kindness through an act of creativity – leave a letter, poem, painting or sculpture somewhere around your community. An illustration, a song, the ideas are endless. Light up and let go – started by Beate Walden Imagine someone you need to forgive in the light of a candle and brilliantly Light Up your and their life by exclaiming a deep appreciation for them. It might be hard, but be willing to try. Ask an elder for advice – started by Steve Byrne Loneliness is one of the greatest causes of death in older people. Through a simple email request for wise advice, you can restore feelings of self worth in an older person and help end loneliness. Pick up Litter – started by Lucy Izzard Pick up trash next time you see some or, if you’re feeling ambitious, spend 20 minutes cleaning up litter in your neighbourhood. More than 9 billion tons of trash ends up in the ocean – do your part to help stop that. Give a meal to a mother – started by Erica Chidi Cohen Pick a mother in your community, ask her what she and her family would like for dinner and make it happen. If you have time, make a meal – if time is limited have something delivered. Work a day in a soup kitchen Find out where there is a soup kitchen in your area and sign yourself onto their roster. It’s an incredibly rewarding and humbling experience to serve others that are in need. Give presents to strangers Wrap up a whole lot of presents and deliver them to a children’s home or even an old age home. Choose nice foodie gifts, candles, notebooks or body products. Invite people to dinner If you know someone is away from their family or at a loose end during Christmas, invite them to join you. It’s easy to have one extra person and will probably mean so much to someone spending the day alone.

PRACTISE AN ACT OF KINDNESS WELLNESS WAREHOUSE is running an initiative during the festive season to help a charity organisation called Fountain House, a division of Cape Mental Health. Look out for the donation boxes around our stores collecting toiletries for the members of Fountain House, who we’ve also employed to make all the December store decorations from our yearly printed marketing material. Fountain House is dedicated to the recovery of men and women with mental illness by providing opportunities for their members to live, work, and learn, while contributing their talents through a community of mutual support. Fountain House creates a culture that transforms lives. The members, in partnership with staff, operate employment, education, housing and wellness programmes. They perform all activities, including advocacy, administrative support, building maintenance and food preparation that keep the community going. Members hold jobs, graduate from schools, develop social networks and experience fewer hospitalizations and improved overall health. Increased fulfillment, sense of purpose, and stability inevitably follow. www.fountainhouse.org

Tis

the season TO

recycle

health

HAPPY

HANGOVER TEA-TOTALLING IN DECEMBER MIGHT BE A BIT UNREALISTIC FOR SOME BUT WASTING A DAY NURSING A HANGOVER IS SUCH A WASTE. WE SUGGEST BEING TOTALLY PREPARED FOR A POSSIBLE BOUT OF EXCESS AND WEATHERING IT WITH AS LITTLE CONSEQUENCE AS POSSIBLE. HERE ARE SOME OF THE WAYS YOU CAN COME OFF UNSCARRED.

DID YOU KNOW? Ginger, besides being fabulous for morning sickness and sea sickness, also works for hangovers. Try pure and natural ginger ale, brew up some ginger tea or take a few ginger tablets.

helping you live life well

VITAMIN B Being a diuretic, alcohol causes your body to lose a lot of vitamins and nutrients during a night on the town. The most important to replenish are Vitamins B and C. Choose a supplement with Vitamin B complex, one that includes B1 (thiamine), B2 (riboflavin), folic acid, B6 and B12. B12 is extremely effective and targets the nervous system as well. Take a dose before drinking and another one afterwards. BUCHU WATER Buchu water is a tried and tested sworn remedy for all manner of ailments. It’s particularly good for flushing out toxins and has a great effect on the kidneys, stopping hangovers and other symptoms of overindulgence and fatigue. Before going to sleep, drink from a tot to half a litre. It’s an acquired taste but one that’s really worth acquiring. MILK THISTLE Milk Thistle has so many accolades, it’s a known treatment for mushroom poisoning,

alcoholic cirrhosis, chronic hepatitis, drug and alcohol-induced liver damage and acute viral hepatitis, to name a few. It is a herbal supplement that detoxifies as well. Take milk thistle before you go out and again in the morning.

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EXCESS ON OCCASION IS EXHILARATING. IT PREVENTS MODERATION FROM ACQUIRING THE DEADENING EFFECT OF A HABIT. ~ SOMERSET MAUGHAM

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ALKALINE TRACE MINERAL WATER This super powered black mineral water has fulvic minerals that dissolve silica and carries it to our joints. That means making collagen available for building stronger joints. It also

happens to be an effective hangover remedy with great antioxidant activity to neutralise both negative and positive charged free radicals. Fulvic minerals consist of 45% oxygen, which reduces lactic acid build up and improves recovery rate. NAT SULPH 11 This is a tissue salt that’s excellent for aiding the liver and is recommended during a period of excess drinking. It helps with a toxic liver, acute and chronic Hepatitis, and bile flow problems in the liver and gallbladder. It also helps with sadness and sensitivity to humidity. Carry a bottle with you during December parties and take it regularly. ZEOLITE & MUSHROOM EXTRACT Zeolite is an essential mineral that helps metabolise alcohol. That, combined with the restorative effects of Reishi and Shiitake mushroom offers a potent hangover cure. Take a good amount before going to sleep and it will help lessen the amount of toxins the liver has to process. This remedy is available under the brand name Sfera.

LE S

CAPS

DIRECTIONS: Take 4 capsules before going to bed after a night of indulgence with a big glass of water

HANGOVER PREVENTION & RECOVERY AID

Contains Zeolite and Calcium Montmorillonite, Fulvic acid and Reishi Mushroom Sales: 010 220 5228 Email: technical@sfera-nutrition.co.za

health

Magnesium Boost

™

Vital for every cell in your body

ELECTROLYTES Hydration is key when staving off a hangover. Drinking an electrolyte rich drink is one of the smartest things you can do. Electrolytes produce an electrically conducting solution when dissolved in water. They carry a charge and are essential for life. All higher forms of life need electrolytes to survive. Compounds like sodium, potassium, calcium, bicarbonate, magnesium, chloride and hydrogen phosphate are all electrolytes. OVER EZ BY BOLUS Over EZ is an all natural dietary supplement formulated to reduce the toxins and hangover effects from alcohol. Combining chicory root, milk thistle, amla extract along with a combination of B vitamins, it encourages your body to flush out the toxins of alcohol, so you can have a pain-free morning that’s Over EZ.

new

NEW

milk thistle TRY THIS Magnesium is essential for over 300 major metabolic functions. Good Health Magnesium Boost™ is an organic magnesium for superior absorption and rapid effect. ✔ Soothes nervous tension & stress ✔ Supports bone & heart health ✔ Supports quality sleep ✔ Soothes stiff muscles and joints Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits.

Products exclusive to Wellness Warehouse, health stores and pharmacies. For more information contact: 021 701 5000 or ghpoffice@iafrica.com

www.goodhealthsa.co.za

extrac

Milk Thistle Extract is a herbal• remedy traditionally used to • Sfera Hangover Remedy Nuun and protect truste • Buchuliver Water function. The • Wellness Over Ez CapsWarehouse From Bolus • Nat Sulph No. 11 • Alkaline Trace Mineral brand remedy, provides a high potency extract of 300m • Wellness Milk Thistle Water Silymarin per vegecap. Made from only the highest quality and flowers of the thorny milk thistle plant.

High potency extract Consists of active ingredient Silym Traditionally used in Chinese med Natural ingredients Suitable for vegans

shop in store online at wellnesswarehou helping you live or life well

AT C U

A N IO

GRAVIOLA (Soursop)

A Powerful Natural Treatment for Cancer * *Graviola (Soursop) Graviola has been used for centuries to treat immunity. In vitro research at Purdue University of Pharmaceutical Sciences found that the active components are potent inhibitors of cancer cells, while sparing normal cells and potentially effective against drug resistant cancer cells.

w e n

Graviola (Soursop) Traditional Uses

● Natural Antibiotic ● Antiparasitic ● Herpes ● Immune Function ● Colds & Flu ● Cancer

For more information visit us at

www.drboxalls.co.za email: admin@drboxalls.co.za Tel: 0860 666 546

Traditional Doctors Union: Practice Number - 044093

nurture

“

A COUPLE OF DROPS OF TEA TREE OIL ADDED TO YOUR SHAMPOO HELPS UNCLOG PORES AND CLEAR AWAY DEBRIS LEFT BEHIND FROM SHAMPOOS AND CONDITIONERS.

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raising

HAIR

by Kirsten Alexander

USING NATURAL, ORGANIC AND HOLISTIC PRODUCTS MINIMISES THE RISK OF ALLERGIC REACTIONS AND TOXIN BUILD UP – THEY’RE ALSO SO MUCH BETTER FOR YOU AND FOR THE ENVIRONMENT. CHOOSE NATURAL BRANDS WHEN SELECTING PRODUCTS OR ALTERNATIVELY, MAKE UP YOUR OWN RECIPES WITH NUTRIENT RICH KITCHEN INGREDIENTS. FROM DEEP MOISTURISING TO NATURAL HIGHLIGHTING, HERE ARE SOME NATURAL SOLUTIONS THAT GO FROM ROOT TO TIP.

DID YOU KNOW? It’s impossible to tell gender by a person’s hair. Men’s hair and women’s hair are identical in structure.

helping you live life well

AVOCADO ROOTS Avocado has a well-deserved reputation as a superfood. This magical fruit also does wonders for your face and hair. The monounsaturated fatty acid content in avocado oil is higher than extra virgin olive oil and gives your hair a deep nourishing moisture treatment. For a simple and effective hair treatment follow this easy recipe: Mash together an avocado, banana and tablespoon of olive oil in a bowl until the lumps are gone, making a paste. Rub

the conditioning paste into the roots of your hair and work it down from the roots to the tips. Read your favourite magazine for half an hour; then get in the shower and shampoo, condition and rinse as usual. APPLE CIDER RINSE Apple cider vinegar is packed with nutrients including B vitamins, vitamin C and potassium; perfect for building strong locks. Combine two cups of water with a ¼ cup of Apple cider vinegar in a bowl

or jug. Slowly pour the mixture over your hair, gently scrubbing your scalp. Use this rinse as your final step after washing, conditioning and detangling to remove product build-up, restore the pH balance of your scalp and hair, stimulate new hair growth and get a soft, healthy sheen. COCONUT CONDITIONER Of course we had to include coconut oil. The vitamins and essential fatty acids naturally found in coconut oil nourish the scalp and help remove build-up in hair follicles. You can use melted coconut oil as a deep conditioning hair and scalp treatment. Massage the oil into your scalp and work it through your hair to the tips. Leave it on for a couple of hours and wash it out using your favourite shampoo. Your hair will feel silky-soft with a luscious shine. DAIRY DAZZLE Some styling products can leave a film that both saps moisture and dulls shine. Dairy products like sour cream and plain yoghurt come to the rescue. The lactic acid in these products gently strips away dirt while the milk-fat moisturises your hair. Massage ½ a cup of sour cream or plain yoghurt into damp hair and let it sit for around 20 minutes. Rinse your hair with warm water and then again with cool water, and shampoo as you normally would. You can apply this treatment every other week. LEMON LIGHTENER Magic happens when lemon and chamomile tea combine. Both have long been used to encourage gentle highlights for both dark and light hair. Try a simple rinse; tilt your head back over the sink and pour a cup of cooled tea combined with the juice of a lemon over clean, wet hair. Let your hair sit for a couple of minutes and then give it a rinse. PUMPKIN POWER Pumpkins have lots of amazing benefits. They’re rich in vitamins A and C, betacarotene, potassium, and zinc; a great mix for healthy hair. Add one to two tablespoons of runny honey to one cup of pumpkin puree, mix thoroughly and pack as much as you can onto your hair and scalp. You might like to wrap your hair in cling wrap or wear a shower cap to keep the mask in place. Let it sit for at least 15 minutes and then rinse it off for a brilliant, moisturised shine. You can apply the mix to your face, too.

HERBS FOR HAIR Catnip: Promotes healthy hair growth Chamomile: Softens hair, soothes the scalp, lightens and conditions. Horsetail: Helps brittle hair due to its high silica content. Lavender: Stimulates hair growth Nettle: Conditions, improves texture, helps with dandruff, irritated scalp, and dry scalp Parsley: Enriches hair colour and gives a good lustre Plantain: Great for dry, irritated scalp, dandruff, and seborrhoea Peppermint: Stimulates the scalp Rosemary: Acts as a tonic and conditioner, gives body and shine, stimulates growth, helps with dandruff, and brings out lowlights in the hair Sage: Effective in restoring colour to greying hair, excellent for weak brittle hair Saw Palmetto: Good for thinning hair and hair loss Thyme: Good for oily hair and dandruff Witch Hazel: Cleanses hair

TEA TREE FLAKE FIX Tea tree oil helps unclog hair follicles and nourish your roots. You only need to use very little at a time, so it’s well worth the investment. Add a couple of tea tree oil drops to your shampoo and you will be amazed at the difference. You can also mix a few drops with jojoba or coconut oil, apply the mix to your scalp and gently massage for 5 – 10 minutes. The oil moisturises and prevents scalp itching and flaking. You can also find tea tree oil shampoos for sale that already have this brilliant ingredient included.

nurture

AMP UP YOUR

DOWN TIME TAKE ADVANTAGE OF THE HOLIDAYS FOR SOME ME-TIME, EXPLORE YOUR CREATIVITY, GEAR UP FOR THE NEW YEAR AND PUT YOUR PRACTICAL SKILLS TO GOOD PURPOSE.

While the festive season brings a muchneeded break from the frenetic pace of the year, it comes with its own set of challenges. Use your time off with good purpose by concentrating on yourself and the coming year. What better way to do that than learning a new skill, creating something that will enhance your life or upping your spiritual and mental prep for 2017. We’ve listed a few projects you can do in the break. Nature’s own There’s an abundance of information on the internet about natural cures for anything from minor scrapes and bruises to insomnia. Do some research and put together a natural medical kit that will not only give you peace of mind throughout the year that the products you’re using are natural, but it’ll also enhance your knowledge on nature’s brilliance. Things like lavender, coconut and Tea Tree oil are staples that cure all manner of ailments

helping you live life well

Me time mediation This time of year lends itself to consider what’s gone before and what is to come. Half an hour a day meditating on the lessons you’ve learned in the past year and how you’ll put those lessons into practice in the coming year will give you an understanding of yourself and help forgo potential stress areas. Tip: Write your own personal mission statement that’ll remind you who you are and how you want to grow. Start with bullet points and refine it by creating a sentence that encapsulates your unique self and goals. Brew health Boosting and maintaining your immune system should be a priority and kombucha is fast becoming a mainstream go-to solution for any number of ills. Make your own this festive season and serve it up with love. Kombucha is made by fermenting tea

with the assistance of a symbiotic colony of bacteria and yeast (SCOBY). You can buy a starter kit and experiment with infusing different flavours and combinations. Farm stall fusion Go further afield from your normal route and take in a few farm stalls and organic markets where you can find fresh and organic food sources. Chat to neighbours as well, to find out if anyone in your area has an urban farming project that you can contribute to. If your neighbours are keen, you could even begin a collective, by specialising in certain crops and rotating who grows what and combining your harvests. DIY gift wrap Wrapping paper always seems such a waste – brightly coloured rolls that will most likely be ripped and thrown away. Make your own beautiful paper by recycling old newspaper – but that doesn’t mean you must have only black and white present

offerings. Use natural colouring to create beautiful gifts. Newspaper is pretty hardy and remains intact even when wet. Use your beetroot peelings to dye newspaper a deep red; used teabags or coffee grounds to create a sepia tone; or food dye for blues and greens. Make use of the glossy ad pages inserted into most newspapers as ribbons, a soft scrape of sharp knife or pair of scissors will curl the ribbon edges. Alternatively, wrap gifts in scrap material or clothes that are headed for the dustbin (not clothes that are gently used, those can be given away to numerous charities).

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ANXIETY & FATIGUE RUINING YOUR PERFORMANCE?

BOOSTING AND MAINTAINING YOUR IMMUNE SYSTEM SHOULD BE A PRIORITY, WHY NOT START UP A BATCH OF KOMBUCHA, IT’S THE PROBIOTIC DRINK THAT’S FAST BECOMING A MAINSTREAM GO-TO SOLUTION FOR ANY NUMBER OF ILLS.

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Home made with love Rather than falling into a gift buying spree, think about how making your own gifts infuses the whole season with even more love and caring. If you’re not crafty, try writing a story or a poem for your recipient, or put together a playlist to take them into the new year with joy. Of course healthy offerings like homemade muesli, a herb growing kit or even a photo album will all bring joy. If you simply don’t have the know-how to make a gift, consider the gift of time – give out vouchers for a coffee date, a 2-hour walk or face-to-face chat time. Tip: Write out your favourite healthy recipes and create a scrap book of recipes, tips and memories as a gift that will last for years. Find your fragrance While you’re researching nature’s cures, stop at the aromatherapy counter and find out what fragrances best suit you and how you can enhance or lift your moods throughout the year. Get an essential kit together so you know you’ll have help from nature if you’re feeling down, stressed, fatigued or hyped-up. You can also experiment with mixing your own oils to create your personalised smell for the year. Plan ahead When it comes to cooking, one of the hardest parts of being healthy is being organised – use your downtime to collate healthy recipes that can be made using the usual ingredients you have on hand, or you could even create a monthly shopping list that ties into a seasonal menu to keep your health on track. Whatever you do this festive season, ensure you take time out for self-nurture so you can tackle the new year with a purpose and energy.

De-stress and feel calm with ™

B Stress Free

• 1-a-day sustained release B Vitamin formula - now with high doses of calming herbs • You can feel calm throughout the day, sleep well & have healthy energy levels.

Available in 30 & 60 capsules Always read the label and use as directed. Supplementary to a balanced diet. These products are not intended to diagnose, treat, cure or prevent any disease.

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

GETAWAY

JIVA

GRANDE SPA I LOVE GOING TO THE TAJ HOTEL, IT’S RIGHT IN THE MIDDLE OF CAPE TOWN’S CITY BOWL YET HAS A TRANQUIL AND REASSURING SPIRIT THAT FEELS A BIT LIKE A HUG. ITS GENTLE SENSIBILITY IS MIXED UP IN BEAUTIFUL INDIAN HOSPITALITY AND CAPE TOWN AT ITS CULTURAL BEST. SOMETHING ABOUT IT MAKES YOU FEEL ABUNDANT, WHO KNOWS, PERHAPS IT CARRIES REMNANT ENERGY OF THE OLD RESERVE BANK THAT WAS ORIGINALLY IN THAT SPACE. Their Jiva Grande Spa has treatments that originate from ancient Indian healing wisdom, a culture that’s saturated in the art of nurture. As soon as I walked through the Spa doors I felt myself slowing down. I had come out of a really busy day and the contrast was lovely. Soft lighting, soothing music and beautiful surroundings are the perfect back drop for deep relaxation. Their philosophy centres around a deep understanding of mind, body and spirit, and the interdependences between them. My treatment was called Trupti or ‘Contentment’, a two hour journey that’s sweetly described as an entrancing experience designed to lead you to a state of nostalgia and inspired to give you a captivating night's sleep. It started with an Indian head massage. You can opt to have it with oil or if you don’t want oily hair afterwards you can leave out the oil. Head massage is extremely relaxing and eases sore and tired neck muscles, it also improves circulation. After that was a back massage that led me straight into dream world. It finished off with a foot

massage and I felt like every tension in my body had been addressed. Only two hours and I felt completely transformed. Luckily there is a lounge area in the Spa where you can spend as much time as you want being peaceful before you go back out into the world again. During this time you are given a delicious warm healing drink made with jaggery and spices.

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TAKE YOUR BESTIE, YOUR SISTER OR YOUR PARTNER AND HEAD OFF TO THE JIVA GRANDE SPA AT THE TAJ HOTEL IN CAPE TOWN, IT’S A TREAT THAT’S GUARANTEED TO LEAVE YOU FEELING RENEWED.

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All the products used at Jiva Spas are natural and developed from Indian herbs, essential oils and special ingredients. When I left the Spa I kept the oil in my hair overnight and after shampooing the next day it felt as though I’d had the bonus of a deep conditioning treatment. The Spa has single and double treatment rooms which is quite nice if you want to bring a partner or friend. They also have beauty treatment rooms, a relaxation pool and fully-equipped gym. They have a variety of signature treatments to choose from: Vishuddi is detoxifying; Vishrama is a deep muscle massage and Sushupti is a soothing relaxation treatment. The body therapies include Pehlwan Malish, a powerful Indian oil massage; Champi, an authentic head massage; Ventoz, which is cupping therapy and Pada Mardana, Indian foot massage. You can also get all your beauty treatments like facials, mani’s and pedi’s. For me, it’s the perfect place to disappear and take a moment out of time to feel renewed.

DID YOU KNOW? The Taj Hotel is spread over two historic buildings - the original South African Reserve Bank and the old BoE building – formerly the Temple Chambers built in 1890. It still retains the architecture and many of the interior features.

helping you live life well

For more information or to make a booking, email jivaspa.capetown@tajhotels.com or phone 021 819 2000

grow

“

EVERYONE CAN SAVE WATER, KEEP THIS TOP OF MIND AND DO WHATEVER YOU CAN TO FOLLOW A WATER-WISE LIFESTYLE.

did you know?

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You can improve your garden’s water retention ability by adding compost. Compost holds water in sandy soil, helps aeration and retention in high clay soil and provides valuable nutrients for the plants. Using bark chips and mulch to cover the soil prevents the direct impact of the sun and helps the soil retain moisture below the surface.

GREENIE

GOODNESS THERE’S SOMETHING SO SATISFYING ABOUT NURTURING A PLANT – WHETHER IT’S A POT OF HERBS IN YOUR KITCHEN OR A COMPLETELY LANDSCAPED GARDEN, GET YOUR GREEN THUMB BUZZING THIS FESTIVE SEASON BY EXPERIMENTING IN YOUR OWN GARDEN OR GIVING A GIFT THAT’LL GET YOUR FRIENDS AND FAMILY DIGGING. KITCHEN GARDEN Having fresh herbs available in your kitchen is as easy as it is luxurious. Give a potted herb garden starter pack as a gift this year. Here’s a list of great herbs to start with: • •

•

Sweet Basil: one of the most popular herbs, its intense flavour enhances just about any dish. Basil is also a great natural medicine; it is anti-arthritic, anti-inflammatory, an insect repellent and a deodoriser. Chives: the subtle onion flavour of chives is a fantastic addition to your fresh ingredient list, chives are also great for digestion and are antiinflammatory. Mint: this is so easy to grow and is a lovely complement to numerous helping you live life well

cooked dishes and salads. It also peps up a jug of iced water and makes a yummy tea perfect to help aid digestion. What’s more it is a spider, rodent and ant deterrent. Rosemary and Thyme: both these herbs have the most fragrant aroma, and rosemary’s is particularly abhorrent to mosquitoes. Both are good pain relievers and rosemary is good for bad breath. Besides that, you will find many recipes calling for these versatile herbs. Thyme is anti-inflammatory, antibacterial and filled with vitamin A.

CATCH IT WHILE YOU CAN Every home should have a watering can – not only does a watering can help you water the parts of your garden

that absolutely need it (no unnecessary watering of the pavement while you move the hosepipe), but they are great rain-water catchers – simply place your watering can at the bottom of your gutter downpipes to catch any spare rainwater. Add a pack of seedlings and some pretty gardening gloves to a watering can gift. TIP: Recycling your water is another way of bucking water restrictions. Use organic and eco-friendly home cleaning products, and you can then re-use dish and bath water for your garden. If you don’t have the option to install a grey-water system, simply make use of buckets and watering cans, emptying your bath into your garden via bucket is a great workout. Keep a bucket close to all taps, so even when you’re washing your

hands, the run-off can be saved instead of going down the plug. LEAD THEM DOWN THE GARDEN PATH Bring out some creativity in your friends and family by putting together a packet of individually selected pebbles for each of them. Include a picture of a pebbled path, pebble mandala or design they can enjoy making up in their own gardens. These mandalas can be made in the garden or with smaller pebbles can be featured inside as well. BE A FLOWER REVOLUTIONARY Fire up some flower power by including indigenous flower seeds with all your gifts. Gazania, Snapdragons, Verbena, perrenial Petunias and Felecia ‘Kingfisher daisies’, are colourful and very popular. Encourage friends and family to seed bomb areas of their town or city that aren’t normally all that pretty. Keep a year-long project going by documenting how each seed bomb grows and spreads – even if it’s just from the delighted smiles of those walking past. EDIBLE ARRANGEMENT If you’ve got a veggie patch going, create a beautiful arrangement of fresh veggies as a gift – with the exquisite colours of carrots, beetroot and squashes, you can present a bouquet to rival any florist. DID YOU KNOW? Growing your own vegetables is fundamentally easy and if you’re water wise, you can keep your veggie patch thriving. If you’re growing root vegetables like carrots or radishes, you’ll need to keep the soil below ground moist. That doesn’t mean you need to water more

Get all your garden essentials from

intensely, though. All you need is a plastic 2L cold drink bottle: Punch two rows of small holes in the bottle and bury it, with just the top of the neck sticking out, in the middle of your root patch. All you need to do is fill up the bottle every so often – the water will seep into the ground soil, keeping your veggies well-watered. This way, you’ll avoid evaporation. OUTSIDE YOU GO Get your friends and family outside by planning a ‘go-green’ scavenger hunt. Put together a few clues and tasks to get everyone outside and hunting; for example, your first clue could be ‘if you dig in gently you’ll find the colour of the setting sun – five large or 10 small will do the trick’, to send them out to grab a few carrots from your veggie patch for your festive feast. Wherever you are this festive season, remember to stay water-wise. Re-use and recycles as much as you can, and teach your children to be aware of how precious water is.

LOCAL IS BEST All South Africans are by now aware that our water resources are in peril, so saving water has become vital – but that doesn’t mean you need to forgo beauty. There is abundant exquisite flora indigenous to South Africa that will thrive in the average garden. Of course, different areas of SA will yield different environmental conditions, so be sure to ask your local nursery what’s best for your area. If you shop at Starke Ayres you will see water wise stickers and signage on appropriate plants and products.

FIND PROFESSIONAL ADVICE AT STARKE AYRES Starke Ayres Garden Centre has always adopted an eco friendly and water wise approach to gardening. Ask in-store for one of their free brochures and articles for more information. You can also find them online at info@starkeayresgc.co.za. Some of the information includes: • •

Wise up on Water Restrictions – with gardening and lifestyle tips Waterwise plant list (shrubs, trees, succulents, restios, climbers, palms, groundcovers and bulbs)

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 consisting of a R250 gift voucher. All you have to do is attach your purchase slip with your name, phone number and email address into the instore competition box. Note that this applies to all purchases over R150 and is valid for the month of December 2016. Starke Ayres Garden Centre will contact the winner telephonically at the end of December 2016.

WIN 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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DODGING

OBSTACLES OBSTACLE COURSING IS THE NEW FITNESS TREND FOR THE FUN LOVING. CRAWLING THROUGH MUD, JUMPING THROUGH FIRE HOOPS AND CLIMBING LADDERS HAS NEVER BEEN MORE FUN.

DID YOU KNOW? The first gymnasiums in history can be dated to over 3000 years ago in ancient Persia? They were known as zurkhaneh, areas that encouraged physical fitness.

helping you live life well

COURSE TO FITNESS Over the past few years, you’d be hardpressed to scroll through your social media news feed without seeing some of your friends posting pictures at the finish line of an obstacle course. Events like the Jeep Warrior Race, Impi Challenge and Gladiantics have become well-known parts of the South African recreational scene. You may think these mud-filled tests of stamina, toughness, and agility represent a new cultural phenomenon; but their roots actually trace farther back in history. Before becoming the latest in fitness trends, courses were used as training devices; designed to build the mental and physical fitness of soldiers, sailors, and marines preparing themselves for combat dating back to the 19th Century. Obstacle course training not only became widely implemented in the armed forces, but made its way into civilian culture as well. Universities around the world sought to prepare their students for military service, and some instituted mandatory physical education classes. Flash forward to today and you’ll find millions of participants taking to obstacle courses around the world to challenge their athleticism, toughness and determination on kilometres of dirt paths, in muddy water and past semi-insane obstacles. The roots of this fitness phenomenon are typically traced to an event in the UK called the Tough Guy. Started in 1987 by eccentric former British army soldier Billy Wilson (aka Mr. Mouse), the 15-kilometer obstacle course takes place on a farm near Wolverhampton, England. Wilson specifically designed the course to induce fear and pain and to push participants to their very limits. While this event may have inspired the obstacle fitness of today, variations of the concept have crafted different types of obstacle fitness serving various participant needs. OBSTACLE TYPES Puzzle Solving / Scavenger Races Think Amazing Race only without the filmcrew. Events that fall into the scavenger race category usually require some form of puzzle solving, orienteering, and feature elements that resemble a scavenger hunt played out on a grand scale – in some cases across an entire city. Some of the activities will be mental gym, while others

require you to perform various physical tasks like lunges or push-ups. You’re generally part of a small team who receives the list of challenges to complete and the winning team is the group who completes the most tasks on the list in the shortest time. Racer vs. Obstacles This is possibly the most common form of obstacle fitness. These kinds of events are purely based on defeating man-made or natural challenges; you’ll have to get over, under, around or through all the barriers that are placed in your way along the course. Jumping over burning fires, crawling through mud under a wire fence, battling up slippery slopes and running or swimming across water obstacles are just a taste of the type of challenges you might encounter along the course. Your challenge is to beat the course, or your own personal best time.

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JUMPING OVER BURNING FIRES, CRAWLING THROUGH MUD UNDER A WIRE FENCE, BATTLING UP SLIPPERY SLOPES AND RUNNING OR SWIMMING ACROSS WATER OBSTACLES ARE JUST A TASTE OF THE TYPE OF CHALLENGES YOU MIGHT ENCOUNTER ALONG THE COURSE.

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Racer vs. Course In these types of obstacle events, the course fights back; the obstacles are moving, changing, or feature the race staff actively trying to unnerve you as you attempt to complete the course. For instance, racers are pelted with water balloons, sprayed with hoses, fired at by paintball guns or forced to dodge swinging balls as they run through a gauntlet across balance beams suspended over water. This type of challenge was most likely popularised in the United States by ABC’s gameshow, Wipeout. Events of this nature grew into prominence on Japanese game shows where contestants are bounced, cajoled, tricked and even pummelled while attempting to navigate safe passage

HOMEMADE OBSTACLES Get into the obstacle fitness trend in the comfort of your home with a few of these simple challenges: •

Bear crawl - Forget banged up knees. Instead crawl across the garden with your hands and feet like a bear.

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High knees marching - March like a marching band leader, pulling the knee up and parallel with the ground as you walk forward.

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Frog jump - Channel your inner frog and squat low to the ground, jump forward into the air, and squat back to a hovering position. Do this until you’ve crossed the finish line.

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Box hop - Using chalk, draw boxes at an angle, half a metre apart from one another. To begin, stand in the first box and jump sideways to the next box, and then sideways again to the next. If you don’t land with both feet in the box, you have to go back to the last box and try again.

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Weighted-ball toss - Using a small medicine ball, partner up and toss the ball back and forth. After each toss, take a step back. If you drop the ball, start over.

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Hula-hoops - For a good cardio station, keep a hula-hoop going for 20 seconds. If you drop it, start over.

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Skipping ropes - If you have a few skipping ropes, you have a ready-made station. Each person has to jump 15 times before going to the next station.

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Dash - A great way to round out the whole obstacle course is to end with a 50-meter dash. Mark off the dash starting with the end of the previous station and let everyone run to the finish line.

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through the course. Many obstacle fitness courses drew inspiration from these popular game shows which held appeal for viewers of various fitness levels. Mud Runs In a pure Mud Run, you won’t find any walls or ropes at these events; the primary obstacle is deep, thick, soupy, slimy mud that you need to navigate from start to finish. Equal parts running and mud slogging, these courses are notorious for saving the wettest, dirtiest element for the finish line where you’ll usually have to bellycrawl through a pit of mud to end the race. LOCAL OBSTACLE FITNESS Many of the obstacle fitness races are a combination or hybrid of mud-runs and typical obstacles. The Jeep Warrior Race, for example, is notorious for leaving contestants bearing the brown-stained mark of a mud-crawl days after the event. This race takes place throughout the year all over the country with thousands of warriors getting involved in each race.

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Standard features in each race include the Mud Monster and Tower of Rage. The Mud Monster is usually a 100m stretch of mud riddled with 3m humps and 3m dips athletes have to navigate and the Tower of Rage is a 6.3m platform athletes need to jump off into a pool of water. According to the Warrior Race Team, one of the reasons why obstacle racing is so popular is because anyone can participate. All you need is a pair of old running shoes and a great sense for adventure. What makes obstacle racing unique is that it is one of only a few opportunities for athletes from different sporting arenas, like cycling, trail running, road running, Crossfit, karate, rugby, soccer or hockey get to compete against each other on a level playing field. Exhilarating obstacles, mud, music and amazing festival areas are the ingredients that make up the Impi challenge. It’s an adrenaline-charged experience, no matter your level of capability or fitness. Similar to the Warrior Race, venues are specifically chosen for their exclusivity and ability

to accommodate fun obstacles that will challenge participants both physically and mentally in the ultimate adventure challenge. Participants can enter individually or as part of a team and there’s even a Best Dressed element in this particular race. IMPIs are encouraged to get creative and express themselves. The best dressed individual and/or team stand the chance to win awesome prizes. For those less extreme obstacle lovers, Gladiantics has been around for many years in South Africa. The company was founded in 1997 by Pieter Spiller and Phelp Stevenson who were both career soldiers in the then, SADF and later in the SANDF, with more than 50 years joint service. Their custom-made setup, with 11 various fun items is formulated on an obstacle course layout. The drive behind Gladiantics is more fuelled by team building fun than hard-core fitness but still promises to be a challenge to participants and serves as a gentle introduction to obstacle fitness.

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SPEAK

EASY by Kirsten Alexander

EXPRESSING EMOTION IS A VITAL PART OF BEING HUMAN, BUT SOMETIMES EMOTIONS GET OUT OF CONTROL, ESPECIALLY IN CHILDREN – LEADING TO OVER EXCITEMENT, AGGRESSION OR HYSTERIA Children are learning all the time, but something they’re not too good at in the early years is understanding and controlling their emotions. This may lead to angry outbursts that don’t seem appropriate, over-excitement and even anxiety. The first steps to helping children be, or become calm is communication. NO WORDS Shouting at the top of your voice, ‘calm down’ isn’t going to get the result you want. Even adults don’t react well to that demand. With children, it’s even less likely to help and may even cause them to suppress whatever feelings were making them less than calm. Being calm yourself is going to have a much better effect. If a child is completely out of control, having a tantrum or running around in an overexcited squeal, simply give them a good bear hug and include a little bit of rocking motion.

DID YOU KNOW? Traditional Chinese Medicine views hyperactivity as a result of a hot liver. A diet which is too acidic contributes to irritability and agitation in children.

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Once they’re quieter, have a conversation. Small children often don’t have the words to express their feelings, so you’ll need to prompt them by asking questions. For example, ‘did you feel cross because you think I wasn’t listening?’; ‘are you tired/ hungry/thirsty?’; ‘did you feel embarrassed/ shy when such and such happened?’. Bring the prevailing emotion to the core and then discuss the feeling. Simply having your calm voice, and time with you, is going to go a long way to calming your child. When it comes to over-excitement, you’ll probably be reluctant to put a damper on their enthusiasm. So, once again a conversation is best. Capture your child and get them to talk about what they’re excited about, why they’re excited and infuse the conversation with your own calm enthusiasm. Quite often overexcitement happens when something out of the ordinary is taking place. Children

thrive with boundaries, so you also need to be understanding if they get a little out of control when their regular routine is disrupted. GAINING CONTROL If the above sounds impossible for your little monster, then consider the bear hug to be more of a restraining moment. Something that is incredibly helpful for children is to learn the basics of yoga breathing. Once they’ve learnt how to breathe, you’ll be able to simply say, ‘let’s breathe a bit’ and it will assist in getting them to re-focus attention on breathing, and away from whatever was getting them all excited. Practise with your child by helping them feel the breath – get them to put a hand on their diaphragm and feel the in-and-out movement as they breath. This will not only serve as a meditation, but will also infuse their blood with oxygen.

KEEP CALM AND EAT ORGANIC Of course, food has an incredible influence on behaviour and certainly highly processed or refined food and sugars are an absolute no-no for children. The more nutritious the food your child is eating, the more likely their body is to function optimally – and this goes a long way towards avoiding glucose highs and lows. So, stock up on fresh and organic food and avoid carbonated or sweetened drinks. But that doesn’t mean they need to forgo all sweet treats and neither does it mean water only.

SNACK TIME COCONUT FLOUR BROWNIES Makes 8

INGREDIENTS 1/3 CUP COCONUT OIL ½ CUP COCOA/CAROB POWDER 6 LARGE EGGS 1 CUP COCONUT SUGAR ¼ CUP ALMOND MILK ½ CUP COCONUT FLOUR 1. 2.

3. 4. 5. 6.

Heat oven to 180 degrees Celsius Melt coconut oil in a small saucepan with the cocoa/carob powder then remove from heat and allow to cool Whisk the eggs, coconut sugar, milk and a pinch of salt in a large bowl Briskly whisk the cocoa/carbo mixture and add in the coconut flour. Add all ingredients together and mix until well combined Pour batter into greased, square baking dish and bake for 25-30 minutes

THIRST QUENCHERS Instead of high-sugar fruit juice or fizzy drinks, make your own iced tea, sweetened with stevia or liquorice and infuse it with one of the following herbs known to assist in calming:

• • • • •

SLEEP TITE Bedtime is often fraught with fights and moaning. Over-tired children tend to become particularly cranky and a beautiful way of overcoming this is massage. Not only does it help to calm your child down and get them off to sleep, it also ensures a serene time of touch, which makes a massive difference to overwrought little minds. Use lavender oil to massage your child as it also encourages peaceful sleep. Simply add 1215 drops of lavender oil to 50ml of carrier oil (sweet almond is a good one) and gently rub onto your child’s back and front torso. The softly warm movements of your hands will make bedtime a lot easier.

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BEFORE BLOWING A FUSE, CONSIDER YOUR OWN ACTIONS – IF YOU’RE STRESSED OR ANGRY, THERE’S A GOOD CHANCE YOUR CHILD IS GOING TO REACT NEGATIVELY

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REMEMBER THE CAUSE Even if your child runs you ragged from a natural inclination towards bursts of frenetic energy, it’s important to be aware of the times that these bursts take place, as well as the situations surrounding any perceived uncontrollable behaviour. Before blowing a fuse, consider your own actions – if you’re stressed or angry, there’s a good chance your child is going to react negatively. Then, also consider the circumstances – has something different or exciting happened? Is your child reacting to something or is their behaviour out of context? If you think it’s out of context, a conversation is the best way to begin – to get to the root cause. If it’s circumstantial, have a little understanding and then do what you can to create a more peaceful environment – once again a conversation and a hug are the best ways to begin.

Chamomile Lime blossom Valerian Wild lettuce Lemon balm www.ohlief.com

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BEING MINDFUL ESSENTIALLY MEANS MAINTAINING A MOMENT-BY-MOMENT AWARENESS OF OUR THOUGHTS, FEELINGS, BODILY SENSATIONS AND SURROUNDING ENVIRONMENT.

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LEADING

MINDFULNESS by Lara Potgieter

HOW OFTEN DO YOU THINK YOU’RE REALLY PRESENT TO YOUR OWN LIFE? DO YOU NOTICE AND CELEBRATE THE LITTLE THINGS AS THEY ARISE, OR SPEND MORE TIME PURSUING WHAT YOU THINK WILL BRING PLEASURE AND RESISTING WHAT COULD CAUSE PAIN?

DID YOU KNOW? •

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Our minds can process 126 pieces of information every second. Since the start of this millennium, mindfulness research has increased 20-fold. Mindfulness is found in all the major religions of the world. Harvard Medical School found that regular, long-term practitioners of mindfulness meditation have increased amounts of active genes that fight serious diseases and disorders.

helping you live life well

Being aware of what is happening right now without wishing it were different is what the concept of mindfulness is all about. Imagine you could really enjoy the present, without holding onto it when it changes (which it will) or fearing that it will always be the same (which it won’t)? Acceptance of any given moment means not judging it, clinging to it, or rejecting it. While this may seem like an easy enough concept in theory, the human mind is easily distracted, and is continually examining the past and anticipating the future. Most of us need to train ourselves into a more mindful way of being in the world, and this involves

consciously observing our thoughts, feelings and sensations in the midst of changing external stimuli. If learning to be consciously mindful sounds like too much effort to include in your already taxing daily life, consider the fact that mindfulness is, in a nutshell, a way of ending suffering. It’s a scientifically researched and proven approach to help us recognise and step away from habitual, unconscious emotional and psychological reactions to everyday events, and offers great freedom in its premise that the present moment is always perfect (even if it isn’t exactly how we would like it to be).

If mindfulness can help individuals see situations more clearly, respond more effectively, gain access to greater creativity and achieve a heightened state of balance and resilience, imagine what it can do for groups of people working together! It’s no surprise that companies like Apple, Procter & Gamble, General Mills and other big industry players offer mindfulness coaching to their employees. While this has gone a long way in increasing employee wellbeing and improving the workplace environment, it’s essential that the employers themselves implement the practice in their own lives if it is to make a lasting impact. Leaders who are mindful are able to engage people in ways that bring out their highest potential, rather than hiding behind a title and using it to intimidate them into meeting their needs. They are aware of their own life positions and learn to communicate effectively and mindfully from there. Paul de Kock and Lisa Le Roux from My Healthy Life Academy offer a powerful experiential one-day Mindfulness and Leadership course that introduces scientifically-backed tools that can help attendees improve their leadership qualities, reduce stress, empower themselves and others, identify the weak links in their organisations and ultimately take their businesses and lives to greater levels of fulfillment and success.

MINDFULNESS & LEADERSHIP COURSE The next Mindfulness and Leadership course will take place on 19 January 2017 at the Gate House Spiritual Centre in Constantia. The first five readers to sign up can enjoy the day for an early bird special of R1750, as opposed to the full price of R2500.

Practical ways to be mindful in your daily life… When in the shower, pay attention to the feeling of the water as it splashes over your body. Listen to the sound it makes as it hits the floor. Breathe the steam in deeply. Notice which parts of your body feel the best under the flow of the warm water, and which are more sensitive to the pressure. Create your own hydrotherapy experience in the bathroom! While brushing your teeth, make it your mission to thoroughly cover the surface of each tooth. Imagine there is paint on the toothbrush, and that you’re filling every nook and cranny of your mouth with whatever colour suits your mood. Not only will you feel calmer, your dentist will be happy too. While driving, pay attention to the way your tummy rises and falls as you breathe in and out. You’ll be far less likely to succumb to road rage or traffic terror in such a peaceful state. When washing the dishes, focus on thoroughly cleaning each dish as you silently thank it for the purpose it’s served. Enjoy the smell of the dishwashing liquid and the feeling of the warm water and the bubbles on your hands. Focus on engaging all your senses while cooking. Listen to the chopping of the knife on the cutting board and the sizzling of the oil in the pan. Observe the vibrant colours of the veggies. Enjoy the different aromas the food creates as it cooks. And of course, remember to savour each mouthful when it’s time to enjoy your creations! Use your exercise routine as a way to fully connect to yourself, disregarding what you look like or what those around you may be doing. Follow your breath and thank your body for its capabilities. Enjoy the freedom in every step or jump and the relief in every stretch.

For more information or to book your seat at an upcoming workshop contact Paul at globalenergetics@gmail.com or Lisa at lisa.leroux@telkomsa.net.

BOOK REVIEWS by Lara Potgieter

OUR DECEMBER READING LIST WILL HAVE YOU LAUGHING OUT LOUD, FEELING HEARTFELT, INSPIRED TO SPREAD JOY AND SET TO TURN YOUR LIFE AROUND. HAPPY PAGE TURNING!

THRIVE! l Dr. Greg Venning with Elan Lohmann

of fascinating facts and a collection of quirky illustrations. It’s the perfect gift for a wildlife enthusiast with a dry sense of humour.

Vital Press Written by two prominent South African wellness authorities, THRIVE! puts forward the notion that we are all inherently healthy and whole, and that being healthy does not simply mean not being sick. It covers the three fundamentals of wellbeing – nutrition, movement and headspace – in a way that encourages readers to create ‘lifestyles for a lifetime’ rather than willpowerdriven changes with looming expiration dates. If the idea of looking good naked, experiencing balanced moods and re-connecting with your purpose in life sounds appealing to you, THRIVE! could be just the right companion for your journey.

Understanding LCHF l Martina Johansson Struik Lifestyle Whether you’re a low-carb high-fat devotee or suspicious of how healthy the diet really is, this book will help you understand the complex biochemistry behind it in a way that makes it accessible and applicable to your daily life. It’s written by a Swedish biophysicist, fitness athlete and nutrition expert, and ditches the complicated meal plans and rigorous exercise routines for a simpler overview of how to lose weight, gain energy and maintain your body’s natural state of health.

The Book of Joy l His Holiness the Dalai Lama and Archbishop Desmond Tutu with Douglas Abrams Penguin Random House What do you get when you put the Dalai Lama and Desmond Tutu together for a week? Genius, mischief, and an irresistible invitation to joy. The Book of Joy recounts the two heroes’ time together in celebration of His Holiness’s 80th birthday at his home in Dharamsala, India. It offers not only an exploration of the power of spiritual practice and the pillars of joy, but also a host of intimate stories from the lives of two extraordinary men who have transcended pasts of grave violence and oppression to become the beacons of love and light they are today.

A New Earth l Eckhart Tolle Penguin Random House You’ve no doubt either already read or at least heard about this six million-copy global bestseller. A New Earth has become a manifesto for a new state of consciousness - a companion for everyone ready to diminish the ego and discover the inner space that exists beyond identification with the pain-body that’s perpetuated by thought. Whether you’re already applying Eckhart’s teachings in your daily life or are still wondering what all the fuss is about, the 10th anniversary edition, with its new preface by the author, is a great place to discover or revisit the timeless wisdom.

The Bedside Ark l David Muirhead Struik Nature How would a dassie introduce itself at a cocktail party? Why would you want to reincarnate as an otter? Who are the real pop stars of the animal kingdom? If you’re fascinated by the creatures of the wild but bored by the run-ofthe-mill reference books, you’ll no doubt love this hilarious compendium of the eccentricities and vices of 42 of Southern Africa’s wild animals. It’s a laugh-out-loud read that also offers a host

SHOP THE BOOKS ONLINE OR AT AMAZON.COM

helping you live life well

heal

FINDING HEALING THERE’S AN AMAZING WEALTH OF PRACTITIONERS WORKING IN MANY DIFFERENT WAYS TO ASSIST PEOPLE TOWARDS HEALING AND WHOLENESS. WE INTERVIEW SIX PRACTITIONERS WITH DIFFERENT STORIES TO TELL ABOUT THEIR INSIGHTS ON HEALING AND HOW THEY CAME TO WORK IN THE NATURAL HEALTH ARENA. SUSAN LANDSBERG The Reiki Room

NICOLETTE QUINN Money Coach & Investment Advisor

NADIA ROSENTHAL Yoga & Massage

Reiki is an ancient Japanese energy healing modality. Reiki - or life force - energy is channelled to where the client needs it. It works on restoring the natural balance of mind, body and spirit. In the West we tend to care for the physical and not pay as much attention to nurturing our emotional, mental and physical wellbeing in order to feel truly well. Our energy body is highly sensitive to all sorts of disruptions throughout the day, which cause an imbalance in the chakras (our energy centres). If this dis-ease isn't brought back into balance, it enters the body and leads to the various ailments we experience today. Reiki works to dissolve energy blocks, release stress, accelerate healing, and clear the mind, allowing one to see with a fresh perspective. It promotes deep relaxation, complements medical treatment, reduces pain and enhances health, happiness and peace of mind. Balanced energies create a balanced life! I believe in living by the principles of reiki founder Dr. Mikao Usui, who suggests the following approach to life: “Just for today, I will live the attitude of gratitude Just for today, I will not worry Just for today, I will not anger Just for today, I will do my work honestly Just for today, I will show love and respect for every living thing.” I offer both in-person and distance reiki healing sessions.

I teach women about money and investments. Most money is made in the financial industry by keeping you fearful and in the dark. I absolutely hate that! It’s my mission to get you educated about your money so that you know what questions to ask and feel empowered to make good money decisions. I also take a holistic view of money – it’s not just about picking an investment, but about developing a good relationship with money, because no real change is possible without understanding our true motivations. Although the investment advice I give isn’t different for women, what I do know is that a woman’s relationship with money is different to that of a man – and I’m sensitive to that. My clients range in age from 30-something to 60-something. Sometimes they have a clear intent, like wanting to figure out the best way to save and invest to reach their financial goals, but for many they’ve just got to the point of being tired of avoiding dealing with anything money-related in their lives – they’re ready for change. We all feel that our situation is unique, but I see so many recurring themes that I’ve decided to capture these learnings in an online course – the Get Savvy School – which is offered three times a year and is available to everyone, no matter where you are or what your schedule is like. I also work one-on-one with clients. Simplicity trumps complexity every day of the week. I’m constantly trying to simplify my own life and those of my clients. I truly believe that figuring out your money life is much simpler than you think!

I started my journey in the holistic field as a yoga teacher 16 years ago. My yoga style is grounded in the gentleness of Hatha yoga - my first love - which powerfully combines movement and breath and takes students on a beautiful inner journey. I also draw on Iyengar yoga, which I studied for five years. Finally, my work is heavily influenced by that of Orit Sun Gupta, an internationallyrecognised yoga teacher with whom I studied in Jerusalem. This style of Vijnaya yoga includes dynamic, flowing sequences that grow out of precise principles of alignment.

Claremont, Cape Town Tel: 082 856 4920 E-mail: hello@nicolettequinn.com www.nicolettequinn.com

Constantia, Cape Town Tel: 083 446 0728 E-mail: nadia.rosenthal@gmail.com www.earthyoga.co.za

Constantia, Cape Town Tel: 072 378 8561 E-mail: Susan.landsberg@gmail.com

helping you live life well

My classes take place in Tamboerskloof on Wednesday and Thursday evenings and on Friday mornings. I also teach a course called The Elements of Yoga, an eight-week theme-based yoga course that explores the elements as well as the principles of nature (rhythm, harmony, containment, stimulation and integration) in relation to the yoga practice. The aim of the course is to build a truly integrated daily practice that is inspired by nature and the processes of our everyday lives. It offers a beautiful way to come back into our bodies and tap into the power of nature. The other side of my offering includes a specialised form of massage therapy called rebalancing deep tissue massage, which I have now practised for eight years. My treatments combine this powerful modality with my experience in energy work (reiki and craniosacral therapy) to facilitate a deep process and release. I believe that attuned touch by the hands of another offers a crucial step on our journeys toward greater awareness, stress relief and detoxification.

WENDY GREENWAY Detox International Southern Africa

JANET HOMAN Regression Therapy

DR ANNE PARGITER Holistic Well Woman Practice

Your body can accumulate toxins for many years without complaining, but eventually, when your organs and vital systems can no longer cope, it will start to rebel. It is at this point of overload that you will experience disease. What starts out as frequent coughs and colds or regular headaches can progress to louder, more serious complaints. The process of a well-managed fasting and detoxification programme helps to release and eliminate unwanted toxins in a safe way, allowing the body to heal itself. Fasting is nature’s medicine, cleansing and repairing at a deep cellular level.

While everyone seems to be talking about past lives these days, it’s imperative to understand that entering a past life is only a small part of a far broader healing modality called regression therapy. Today we recognise that past or current life experiences are perceived either as negative or positive, and stored in the energetic layers of our body. Negative experiences (traumas) are translated and held in the body as energetic blocks. Regression therapy is the process where specialised techniques are used to locate energetic blocks caused by negative experiences, by uncovering the route cause at the source, navigating between past and current lives if necessary, and finally dissolving the emotional link to those experiences. Regression therapy deals with all energetic layers of a person at one time – physical, emotional, mental, and spiritual to facilitate very deep healing. Proper training in regression therapy teaches facilitators to first make sure that an issue does not need medical intervention and, if not, to proceed with therapy to ascertain why the issue is presenting itself. I put my clients into a safe hypnotic state or use repressed cellular memory techniques and take them back to the first time they felt the symptom, re-visiting and re-framing the initial situation. No matter whether we’ve accessed a past life or current life situation, it's important to bring the resolution through to the present day, bringing new energy into the system and letting the body assimilate that which has past.

I have been qualified for over 30 years, and in private practice for 20. I am a wellwoman GP practitioner and am certified with the North American Menopause Society (NAMS). Menopause can pose a tremendous challenge for women, with an array of symptoms that can be managed holistically. I believe that it is a life transition to be celebrated rather that suffered. In order for this to be the case, it’s important for women to have compete knowledge of menopause - what to expect when it arrives, and how to best deal with its symptoms. I practise integrative medicine, which involves counselling and exploring the integration of emotional, spiritual and physical health. My patients come for 45-minute appointments, in which they receive topto-toe physicals including gynaecological check-ups and an understanding into their emotional wellbeing. I see women patients of all ages ranging from eight to 100-year-old’s for both gynaecological and GP consultations. I run intimate and interactive Saturday morning workshops that offer a wellrounded view on the topic of a holistic approach to menopause. Having been a member of the original executive and founding committee of IMISA (the Institute of Mindfulness of South Africa) I have a keen interest in the subject. To this end, I run retreats at the beautiful Temenos Retreat Centre in McGregor, in association with creative writing Professor Wendy Woodward. We combine our knowledge to guide women on a journey of mindfulness, creative writing and the management of menopause. We will also be running retreats focused on loss and death next year.

I am the owner of Detox International Southern Africa, a franchise of Detox International UK (previously featured on the TV series, The Spa of Embarassing Illnesses). I work as a facilitator on my retreats, which I have been running in KwaZulu-Natal, Johannesburg and Cape Town for five years. The retreats consist of seven days of juice fasting, colon cleansing and daily yoga and therapies. They are closely guided by facilitators who give talks on various aspects of health optimisation, like reducing stress, improving diet and being aware of the toxins both in one's food and in the environment. I also supervise and oversee home detoxes for those who arent’t able (or prefer not) to attend a week-long retreat. I am available over the phone at all hours to assist people on their home detoxes, guiding and supporting them throughout the process. As a detox facilitator, Banting enthusiast, fitness professional and experienced counsellor, I am here to help you at whatever stage of your journey you are at, and will design a programme unique to you and your needs.

Durban Tel: 084 571 8018 E-mail: detoxinternationalwendy@gmail.com www.detox-international.co.za

Past life sessions can become very informative on aspects like soul contracts, links to people from the past that are carried over into this lifetime, and more. The point of all of this is, of course, to help a person gain an understanding of their current life situation or symptom, become 'unstuck' from it, and make the current life more enjoyable and fruitful.

Constantia, Cape Town Tel: 0828711069 E-mail: janet@medac.co.za www.janetenergyhealing.com

Tokai, Cape Town Tel: 021 712 9274 E-mail: dranne.p@iburst.co.za

To find a natural health practitioner in your area log onto www.holistica.co.za or for more information about Holistica email lara@holistica.co.za

Ozone is a safe and natural complimentary therapy that both heals and detoxifies the body through trans dermal (via the skin) application.

Benefits include: Inactivates Viruses, Bacteria, Yeast, Fungi, Parasites and Protozoa Burns 200-450 calories/ 30min session, a fat dissolving compound Oxidizes Toxins, Facilitating their Excretion, Scavenges Free Radicals

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Activates & Stimulates Immune System, Speeds Healing Cleans Arteries and Veins, Improves Circulation Reconstructs functionally closed capillaries Dissolution of Malignant Tumors Reduces pain & Inflammation, calm nerves Normalizes hormone and Enzyme Production Reduces stress, relaxes the muscles and the mind Enhances athletic performance, Decreases blood pressure The HOCATT is a steam sauna cabinet developed for a single purpose; strategic wellness and healing. You sit comfortably in the unit, with your head sticking out, surrounded by the warm steam, as the pores of the skin open. Ozone then penetrates the blood, lymph and fat. It is one of the most powerful methods of detoxifying and oxygenation the body in existence.

CHRISTINE MรถLLER