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DETOX, DIET & DETERMINATION

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Ready, set January 2015

Insights from highly successful mentors

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LIVING ON PURPOSE

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Selected items may not be available at certain stores.

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

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PUBLISHER'S LETTER

magazine

Bring on 2015!

W

e have an amazing and supportive wellness community, a great attitude, ample know-how and all the goodies we need to get going so we’re making 2015 into an incredible year of healthful achievement, abundance and happiness.

If you want to be inspired in the best way possible, our January issue is set to do that.

From paying attention to your body and setting health goals to making resolutions, opening your life to a realm of endless possibilities and getting on track, we’re promising all that and more. January is a call to action; it’s the perfect time to start something new and create a new life of ‘mindful manifestation’. Petra Laranjo’s article on Living on Purpose is full of tips from great minds and successful people; while our life coach Glenn-Douglas Haig tells us how to make resolutions that work. On the food front we celebrate the Chia seed, getting back on track after the festive season and the best Banting bread you can make. While we fully believe in external solutions, cultivating inner beauty is just as important. Read about that in our Look Well section.

I truly wish you a fruitful year of wellness, joy and happiness. Happy New Year!

Yours in wellness Dr. Sean Gomes Co-founder

helping you live life well EDITORIAL PUBLISHER: Dr. Sean Gomes EDITOR: Robyn Wilkinson robyn@wellnesswarehouse.com EDITORIAL CONTRIBUTOR: Catherine Hayden catherine@wellnesswarehouse.com DESIGN & ILLUSTRATIONS: Inge Smit, Lizanne Smit, Beth Hirsch design@wellnesswarehouse.com HEALTH ADVISOR & PHARMACIST: Felicia Rubin DIETITIAN: Melissa Gomes

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

STORE LOCATIONS Wellness Warehouse Kloof & Wellness Caf Kloof Lifestyles on Kloof, 50 Kloof Street, Cape Town. 021 487 5420, 021 487 5440 Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200

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

Wellness Warehouse Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 700 Wellness Warehouse Palmyra Palmyra Junction, Claremont, Cape Town. 021 671 2363 Wellness Warehouse Wembley Square & Wellness Caf Wembley Wembley Square, Gardens, Cape Town. 021 461 3775, 021 462 1007

Cover model Jasmine tells us how she lives life well

Wellness Warehouse Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Warehouse Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106

How do you live life well?

I live my life well by eating healthy, helping others and laughing as much as possible! In my opinion the key to ensure a life lived well, is to do what feels right for you!

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

What’s your favourite wellness tip?

Treat your mind right by reducing any stress and live your life with joy!

Wellness Warehouse Helderberg Shop 16, Helderberg Shopping Centre, Centenary Drive, Somerset West.

021 851 1949

ON THE COVER:

Wellness Warehouse Flamingo Square Flamingo Square, Cnr Blaauwberg Road and Study Street, Table View, Cape Town.

021 556 8008

Jasmine D&A Model Management

STYLIST:

Rouxmia Bougas

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 Waterfront Shop 6105, Ground Floor, V&A Waterfront, Breakwater Boulevard, Cape Town.

021 418 0175

BIKINI: Periquita JEWELLERY: Romeo Foxtrot Designs

Wellness Warehouse Welgemoed Shop 5, Forum Shopping Centre, Welgemoed, Cape Town. 021 913 3000

PHOTOGRAPHER:

Wellness Warehouse Village View Shop 18b, Village View Shopping Centre, Bedfordview. 011 450 0000

Anton Robert

Wellness Warehouse Online Shop 261 Bree Street, Cape Town. 021 003 3552 WELLNESS magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith and do not research advertising claims. Kindly consult a professional should you have any doubt as to the efficacy of any claims made.

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com

contents JANUARY 2015 EAT WELL 16

FIRST LIGHT - With breakfast being the most important meal of the day, we feature 4 menu options from a Chia seed porridge mix to an on-the-run smoothie and eggs you can’t resist.

18

BANTING BREAD - this Banting bread recipe definitely wins the award for the most delicious of them all. Find out how to make an irresistible, fool-proof loaf.

36

BE WELL 22

FRESH START - Festive indulgences don’t have to leave their mark indefinitely, here are some small, simple changes and detox ideas to get you back on track and energised for a new year.

26

QUITTING SUGAR - More and more studies suggest that sugar is addictive. Catherine Hayden speaks to sugar addiction expert Karen Thomson to get the facts and tell us how to quit.

28

THE ART OF GOAL SETTING - Learn how to make New Year Resolutions that work for you.

Renowned life coach Glenn-Douglas Haig tells us how.

LIVE WELL 36

LIVING ON PURPOSE - Petra Laranjo shares 7 insights from global influencers, who forged their paths by changing limiting thoughts, habits and self-beliefs.

23

16 LOVE WELL 50

FAMILY VISION - Teach kids to dream their plans and plan their dreams with this visionary summer project. All you need is a pin board and a few props.

LOOK WELL 54

10 14 44 46

CULTIVATE INNER BEAUTY – Love your body, maintain a peaceful state of mind and create an inner sense of beauty. We feature nurturing acts that strengthen your relationship with your body and create resilience and radiance.

REGULARS

Editor’s Choice - Products we love Meet our supplier - SA Natural Health

Products

Vondis – Paul Jacobson speaks about puppy know-how Read Well – has a selection of wonderful recipe books filled with healthy and tasteful food ideas

48

Journey takes you to Cuba on an adventure

56 60

Eco Diva - 7 points to a natural New Year Classified - lets you know what’s happening

63 8, 28, 64

you won’t forget

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

Things you want to know is all about

juicing

Competition - Win a life coach goal setting session, a Beautiful Earth Pamper Hamper and a Smooze Hamper

WIN www.wellnesswarehouse.com

7

EVENTS & HAPPENINGS in January Book for one of the exciting shows held in January. Music, fascination, entertainment, edutainment and fun is all on offer.

Lego Exhibition (CT) 1 to 31 January 2015

Stellenbosch City Orchestra (CT) 25 January 2015

The Art of the Brick, is an exhibition of sculptures fashioned from LEGO by internationally acclaimed artist Nathan Sawaya. Supreme creativity and thought provoking sculptures have appeal for both kids and adults. Displays and interactive tuition areas promise an interesting and entrancing expo. Tickets available at Computicket

Stellenbosch launches its very own orchestral show hosting the Stellenbosch City Orchestra Debut Concert. Expect sound tracks from Star Wars, Crimson Tide, Pink Panther and James Bond. Jazz standards and Broadway show stoppers. Tickets available at Computicket

Cinderella (CT) 2 to 10 January 2015 This classical ballet features the fairytale story of Cinderella with the outrageous Ugly Sisters and benevolent Fairy Godmother in a humorous show. Tickets available at Computicket

A theatrical presentation of the roots and birth of RAP (rhythm and poetry) with Bittereinder, a three piece Think-Dance-Machine from South Africa and the electrifying live band BCUC (Bantu Continua Uhuru Consciousness). Tickets available at Webtickets

The Parlotones (CT) 10 January 2015

J&B MET (CT) 31 January 2015

Pack a picnic and head into the forest to watch The Parlotones at the Paul Cluver summer festival. Tickets available at Computicket

Head off to the J&B Met, an event that’s been running since 1920. Besides horse racing, there is a strong fashion element with food trucks, public bar facilities and entertainment. Tickets available at Computicket

Black Diamond (JHB) 17 January 2015 ‘Black Diamond’, after a full house standing ovation, is back by popular demand for a single performance with 3 internationally acclaimed dancers in a classical ballet repertoire. Tickets available at joburgtheatre.com

Across the Bridge Sessions (JHB) 30 January 2015

80s Rewind (CT) 15 January to 1 February 2015 Be prepared for a daring 80s rock show at the Barnyard Theatre stage. Retro fashion, dance and music packed with surprises features

WIN

3 Pamper Hampers

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personal care, natural

helping you live life well

a colourful cast with synth pop, new wave and arena rock in authentic 80s style. Tickets available at www.barnyardtheatre.co.za

99 Hits (JHB) 15 January 2015 Ninety-nine songs in one show at the Barnyard Theatre runs through more than 60 years of hits.

Ticket available at www.barnyardtheatre.co.za

WIN WIN WIN Win one of 10 Goal Setting sessions in January to kick-start your New Year. The InnerLifeSkills® coaches are highly trained and ready to help you set yourself up for great achievements in 2015. Simply email Glenn-Douglas Haig on ct@ innerlifeskills.com with the subject line, Wellness Goal Setting, and stand a chance to win. Oneto-one sessions are offered in Cape Town and telephone or skype sessions offered outside Cape Town. www.businesscoachtraining.co.za

READ THIS BLOG Karen Louise Fletcher recycles anything from food packaging, left-over upholstery fabric and electric cable into fashion items. Click on this link to inspire a recycling mindset. greeniedressesforless.blogspot.com

EDITOR’S CHOICE

Keep Creating Yourself

To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly. - Henri Bergson.

Make your life more beautiful with practices that bring health and happiness.

Light More Candles

Candles create a sense of intimacy and ambience and can warm up any space. Keep lots of candles on hand, light one during the day to remind you of your intentions and live by candlelight at night. Wellness Pillar Candles from R89,99.

Make Storage Fun

Get Skipping Fit

Feel an amazing rush of blood pumping through your body when you do intense cardiovascular movement. Skipping is an instant way to achieve this. Build up your skip count from day to day. Wellness Skipping Rope R95.

Be More Organised

This three-in-one travel bag has a refill kit to decant lotions and creams. Get everything organized and a travel opportunity is sure to arrive.

Three-in-one travel bag R149,99

Add Some Energy

Use ginseng and go through your day with much more zing. It’s known for countless benefits like speeding up recovery from illness, increasing wellbeing and stamina, and improving both mental and physical performance. It’s also used to help with erectile dysfunction, symptoms relating to menopause, and controlling blood pressure. Flordis Ginseng R99,99.

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Decant your kitchen basics into retro tins. Keeping a tidier kitchen will inspire your cooking and baking adventures. Tala tins R299,99.

Take Your Omegas

Personally, I love flaxseed oil and find it quite easy to take a tablespoon full. You might want to drizzle it over salad or vegetables.

Either way, it’s a great way to get essential omegas into your diet.

Wellness Flaxseed Oil R49,99.

Spread Fragrant Vibes

Room diffusers can change the energy of a room. Fragrance is one of the joys of life and will bring you great pleasure. Put a few around the house for lasting enjoyment. Wellness Reed Diffusers R148,99

Reboot Your Body

A fabulous product to boost your body is Dr Boxall and Carmichaels’ REBOOT. It’s an adrenal burnout support formula that contains natural ingredients.

It helps repair low energy levels and fatigue, diminishing the effects of stress in the body and the brain. Boxall & Carmichaels Reboot R299,99

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

For lip-smackingly yummy lips Soft and smooth. Naturally nourished. Supremely kissable.

Made with certified organic coconut oil & olive oil Fragranced with only pure essential oils Added Vitamin E helps moisturise your lips Made in Cape Town

shop wellnesswarehouse.com 021 487 5420

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COMMUNITY

views & news

join the conversation!

EMAIL Let us know what you enjoy most in this

issue of Wellness magazine. You might just feature on our community page! community@wellnesswarehouse.com

WIN! Don’t forget our #WellnessWednesday Facebook giveaways

INSTAGRAM laurenomnivogue Thank you to the online team @wellnesswarehouse, especially Gladys whom I must’ve called a gazillion times :P BEST service I have ever had. Even got a little note and a gift thrown in #happycamper #health #goodserviceaward

TWITTER Petra Laranjo @PetraLaranjo Such a great evening last night at the launch of #WellnessWarehouseBedfordview @wellnews @villageviewjhb with @Craig_Hawks #Speaker #Book

INSTAGRAM laurenomnivogue @wellnews #wellnesswarehouse is here! #jozi Gladys from our Online Shop

R50 OFF YOUR NEXT ONLINE PURCHASE

shop wellnesswarehouse.com Visit wellnesswarehouse.com to shop all your favourite wellness goodies. Remember to use the voucher code #ReadySetGo when you check out to redeem your voucher.

Voucher code valid for January only. T&Cs apply.

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

range of organic superfoods

Incredible nutritional value The reason we add Superfoods to our diet is for their incredible nutritional value. A diet high in nutrition will give you more energy and vitality. Superfoods added to cereals, fruit salad, snack packs, smoothies or in baking, gives you the assurance of better nutrition.

Much of the food available today doesn’t have the nutritional value it could have. Growing methods, processing and transporting can contribute to denaturing food. Adding superfoods to your diet gives you the assurance of better nutrition, anti-oxidant benefits and it can boost energy and immunity.

WELLNESS ORGANIC SUPERFOODS RANGE: Raw Agave Cacao Paste Goji Berries Raw Cacao Powder Raw Cacoa Nibs

Shop online at www.wellnesswarehouse.com 021 487 5420

wellness warehouse

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Raw Chia Seeds Raw Hemp Powder Raw Maca Powder Spirulina Powder Turkish Mullberies

lookwell

beauty & wellskin

"

In her heart she realised life had finally led her to do what she’d been born to do.

MEET OUR SUPPLIER

SA Natural Products

This is a story about how a conversation at the kitchen table became a family business that grew into one of South Africa’s leading natural product companies.

T

wenty-six years ago, on a Sunday afternoon at a kitchen table in Drummond, KwaZulu-Natal, Louis and Irma Schutte decided to start their own business. Little did they know what impact that decision would have on the health of hundreds of thousands of South Africans.

Irma Schutte, mother of five and stay at home mom (who also took care of the family’s organic dairy cows) had been plagued by personal health crises for much of her adult life. When allopathic medicines repeatedly failed to provide solutions, out of

14

desperation she turned to complementary medicines like those by A. Vogel. She experienced immense benefits and restored health. This was the springboard to her impressive career in the world of natural health and medicines.

Having experienced such a difference in her health, Irma wanted to spread the word to others. She asked the A. Vogel distributors for South Africa if she could sell their products in KZN and they agreed. But, outside of the traditional African medicine market, South Africans were not very familiar with complementary medicines and helping you live life well

many pharmacies simply refused to stock them.

Out of frustration, Irma opened her own health shop. This way she could share her ever increasing knowledge and have a place people could come to. At the same time, the family would continue selling the A.Vogel products to pharmacies and health shops.

Both businesses flourished. For seven days a week, Irma’s health shop was a constant buzz of activity. In her determination to find an alternative way to heal when modern

lookwell

beauty & wellskin

medicine failed, she became a homeopath - a well known and highly respected one.

Irma had an extensive knowledge of the body and an unwavering belief in the link between mind, body and spirit.

Although Irma believed that overall wellness comes from an holistic approach and true healing begins with tenderness and love before medication, she never eschewed the allopathic or scientific approach. She often astounded patients with an uncanny ‘sixth sense’. She had an infallible ability to correctly diagnose a medical condition, even when patients had no hope of treatment except through allopathic medicine.

families formalising an import contract. SA Natural Products now had the rights to import and market Thursday Plantation products in South Africa. Irma was adamant that if she took on a product, it would need to be the ‘Rolls Royce’ in its category.

In May 2002, Irma and Louis bought Bioforce South Africa. This meant they had full importing, marketing and distribution rights to Irma’s beloved Bio-Strath and A.Vogel ranges in South Africa.

Irma became a sought after public speaker at events like big health expos and at smaller group gatherings. An easy way of conveying complex information combined with a wealth of knowledge and informal style made her a popular guest speaker throughout the country.

Meanwhile on the sales side, her daughters Estie and Marie, were crossing the length and breadth of KZN training pharmacies and health shops on natural medicines.

“If I could teach a few people that nature is good.”

In September 1991 Irma and Estie went to the A.Vogel headquarters in Switzerland.

During that visit, they met renowned naturopath Alfred Vogel in person, a meeting both women described as ‘momentous and life changing’. Although very elderly, he explained much about his work with conviction and common sense.

When asked about the legacy he would like to leave behind, he said: “If I could teach a few people that nature is good.”

Those words resonated deeply with Irma and she returned to South Africa even more inspired. Her shop and the A.Vogel agency in KwaZulu-Natal were thriving but she could see greater potential. Over the next few years she and her daughters worked tirelessly promoting the benefits of living a naturally healthy lifestyle. In 1995 she and Louis went to Australia and met with the Dean family, founders of Australia’s Thursday Plantation Tea Tree Oil. An instant rapport and shared passion led to the two

did you know?

Twenty six years after Irma Schutte brought natural remedies to the attention of people like you and I, the total South African CAMS (complementary and alternative medicines) market is valued at approximately R6 billion. Think of all the jobs that provides. Today we have over 155 000 products to choose from. Many of these are prescribed by doctors, are NAPPI coded and covered by medical aid. Even more of them have helped thousands maintain or regain good health.

While it was difficult to let go of her bustling health shop, Irma instinctively knew it was necessary to sell. Louis and their daughters had made a huge success of the sales and distribution business now called SA Natural Products. Then with the acquisition of the Bioforce SA business, Irma’s full time involvement was needed. In her heart she realised life had finally led her to do what she’d been born to do. Now she could focus on the products she loved so much.

In April 2009, Irma passed away but she left behind a thriving business driven by passionate people. SA Natural Products continues to educate, inform and improve the lives and health of hundreds of thousands of South Africans by teaching them that the body knows how to heal itself. All it needs is the right tools, time and care, and access to some of the world’s leading natural medicines.

THE SA NATURAL PRODUCTS RANGE:

With its top quality brands SA Natural Products has been one of the companies at the forefront of this industry’s growth. So next time you’re sitting round the table on a Sunday afternoon mulling over ideas and ‘what if’s’ with friends and family, remember this story and think about where those ideas may have the power to take you, and the difference they could make… www.wellnesswarehouse.com

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eatwell

healthy foodmarket

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By balancing your vitamins and minerals with Chia, you can curb cravings for unhealthy food.

FIRST LIGHT

We celebrate the magical Chia seed in four different breakfast options. Whether you’re a porridge person, an egg lover, an on-the-run smoothie or smart cookie, we’ve got the recipe for you.

did you know?

Chia seeds are best soaked before eaten. When they’re soaked they become gelatinous and move easily through the digestive tract. They’re magical because they have both soluble and insoluble fibre, keep the colon hydrated and slow down the body’s conversion of starches into sugars (balancing blood sugar). They’re also the richest plant source of Omega-3, and one of nature’s highest plantbased sources of complete protein. With age-defying anti-oxidants, and calcium, magnesium and boron, you can’t go wrong.

Wellness Organic Raw Chia Seeds 200g R109.99

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PRANA PORRIDGE

EGGLOMANIAC MUFFINS

veg, gluten-free, paleo Soaking time: 6 hours or overnight Serves: one

veg, gluten-free, paleo Makes 4 muffins

INGREDIENTS 3/4 CUP UNSWEETENED ALMOND MILK 2 - 3 TSP MAPLE SYRUP OR HONEY 1 TSP PURE VANILLA EXTRACT 3 - 4 TBSP CHIA SEEDS CHOOSE YOUR TOPPING: OPTIONS LIKE ROASTED SEEDS, NUTS, BERRIES, RAW CACAO NIBS, FRUIT AND COCONUT FLAKES ARE ALL DELICIOUS.

1. Put all your ingredients, except the topping into a glass jar or container with a tight lid.

2. Stir well and leave in the fridge overnight. You can vary the amount of milk for a thicker or thinner mix.

Bear in mind the Chia seeds will soak up some of the liquid.

3. Before serving, add the topping you prefer.

You can keep this for up to five days.

helping you live life well

INGREDIENTS 1 SMALL PACKET OF BABY SPINACH 1 LARGE ROMA TOMATO 1 MEDIUM RED ONION 2 TBSP PARSLEY 4 EGG WHITES 4 WHOLE EGGS 2 TBSP CHIA SEEDS ¼ TSP HIMALAYAN SALT ¼ TSP WHITE PEPPER OIL FOR GREASING TIN

1. Preheat the oven to 180 degrees Celsius.

2. Chop the spinach, tomato, onion and parsley into tiny pieces.

3. Whisk the egg whites until fluffy.

4. Then briefly whip the four whole eggs together before adding them to your egg white mix.

5. Add all your chopped ingredients, then add the chia seeds, salt and pepper.

6. Use a thin covering of coconut oil on your muffin tin and pour the egg mixture into the cups.

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healthy foodmarket

7. Bake for about 30 minutes or until set.

8. They’re delicious served warm but you can also eat them cold and they’ll keep for a few days in the fridge.

1 TBS WARM WATER 1 TBS MAPLE SYRUP ½ TSP MAPLE FLAVORING (OPTIONAL) STRAWBERRY LEMON JAM 1 CUP STRAWBERRIES 1 TBS CHIA SEED 1 TBS WARM WATER 1 TBS AGAVE SYRUP 1 TSP LEMON JUICE BLUEBERRY HONEY JAM 1 CUP BLUEBERRIES 1 TBS CHIA SEED 1 TBS WARM WATER 1 TBS HONEY 1 TSP VANILLA

HEMPFULL COOKIES veg, grain-free, gluten-free, paleo Makes 20 cookies These are a mixture between a muffin and a cookie. They’re very energizing and make a great breakfast. You can even toast them and add a spread or topping.

SMOOTH RUN

INGREDIENTS ½ CUP HEMP SEEDS ½ CUP SHREDDED COCONUT ¼ CUP CHIA SEEDS 3 EGGS ¼ CUP COCONUT FLOUR ¼ CUP MELTED COCONUT OIL 1 ½ TSP CINNAMON ½ TSP GINGER PINCH OF SEA SALT ¼ CUP ERYTHRITOL OR MAPLE SYRUP

1. Mix all the ingredients together and form into cookie shapes pressing them down to shape.

2. Place them on parchment paper.

3. Bake for 15 minutes at 180 degrees Celsius.

CHIA SEED JAM vegan, gluten-free Because chia is naturally gelatinous, it works really well as jam. Experiment with different kinds of berries and sweeteners (honey, agave, maple syrup). Try out different flavourings, spices and citrus notes. Here are three options. This recipe comes from www.goinghometoroost.com, a great reference site for healthy food ideas.

INGREDIENTS BLACKBERRY JAM 1 CUP BLACKBERRIES 1 TBS CHIA SEED

1. Put all the ingredients into a food processor and mix.

2. If you blend it a bit it turns into jam.

Blending it more makes it into jelly.

3. Store it in a glass jar and refrigerate for an hour before using.

Makes 1 glass Needs cooling time for the tea This Chamomile, Strawberry Smoothie also has quinoa, a source of essential amino acids and calcium, phosphorus, and iron.

INGREDIENTS ½ CUP CHAMOMILE TEA 1 TABLESPOON DRIED CHAMOMILE FLOWERS (OR 1 TEABAG) PLUS EXTRA FLOWERS FOR GARNISHING 1 CUP ALMOND MILK (OR REGULAR MILK) ¼ CUP COOKED QUINOA HONEY TO TASTE ½ CUP STRAWBERRIES (FRESH OR FROZEN)

1. Make the chamomile tea by steeping the flowers or tea bag in hot water for at least five minutes.

2. Remove the tea bag but if you are using flowers you can leave them in.

3. Cool it down in the fridge.

4. Put all the ingredients including the cooled down tea into a blender until smooth and well mixed.

5. Use honey to sweeten if necessary.

6. Sprinkle a few chamomile buds on the top to garnish.

TIP: You can use raw oats instead of quinoa, if so, blend the oats separately first so they break down into a powder.

www.wellnesswarehouse.com

eatwell

healthy foodmarket

BANTING BERRY BREAD Most people miss bread on a low carbohydrate diet. Finding a loaf that hits the spot and is still low carb is most welcome.

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helping you live life well

eatwell

healthy foodmarket

W

e tested a few different recipes and found this one to be closer to the bread we’re used to eating. It does add up to be quite expensive though but you don’t need to eat a lot to be satisfied. Using berries in a Banting loaf makes it moist and improves the texture. It’s a completely delicious alternative you will love.

BANTING BERRY BREAD

ALMOND FLOUR PRETZELS Free from gluten and grain Yield: makes approx. 18 Takes 35 mins This pretzel recipe has been adapted from Starlene Stewart from www. gapsdietjourney.com. They are slightly less crunchy than normal pretzels but just as delicious.

INGREDIENTS

Makes 1 loaf

INGREDIENTS

1/3

1 PUNNET OF RIPE BERRIES CUP BUTTER OR MELTED COCONUT OIL 5 EGGS 2 TBSP HONEY OR ½ TSP OF STEVIA POWDER 1 TSP VANILLA EXTRACT ½ CUP COCONUT FLOUR 1/3 CUP ALMOND FLOUR ¼ CUP GROUND FLAXSEED 1 TSP BAKING POWDER 1 TSP BAKING SODA ½ TSP HIMALAYAN SALT 1 TBSP CINNAMON

1. Set your oven to 180 degrees.

2. Grease a medium loaf pan.

3. Squash the berries with a fork, add melted coconut oil and mix together.

4. Whisk all the eggs together, then add stevia and vanilla and blend into the berries.

5. Put the rest of the dry ingredients into a bowl and stir, then combine with the egg mixture and mix into a batter consistency.

6. Scoop into the greased pan and bake for about 45 minutes.

7. Check to see if it’s cooked by sticking a knife into the centre.

8. Once baked, remove from oven and cool for 10 minutes before taking it out the pan.

Wellness Organic Coconut Oil 500ml R115

2 EGGS 1-½ CUP ALMOND FLOUR ½ TSP SALT 1 TABLESPOON SOFT BUTTER 2-3 TABLESPOONS COCONUT FLOUR 1 EGG AND 1 TSP WATER FOR BRUSHING THE PRETZELS

1. Beat 2 eggs and set aside.

2. Add the almond flour, salt and butter together and mix well.

3. Then pour the beaten eggs and mix into a very wet dough.

4. Add a tablespoon of coconut flour and mix. Leave for about a minute so the coconut flour can be absorbed. Then add a second tablespoon of coconut flour, so you end up with a firm dough. You may need to add one more tablespoon.

5. Let the dough rest for five minutes.

6. Preheat oven to 180°C. 7. Grease your cookie sheet.

8. Pull off a small piece of dough and roll it into a long skinny pencil-shape about 20cm long.

9. Twist it into a pretzel shape pressing the ends lightly so they connect together. Work through the rest of the dough, if your shapes are thin you could end up with 18 pretzels, if thicker you might end up with 10.

10. Bake for 10 minutes and remove from oven. The bottom of the pretzel should be nicely browned.

11. Turn the oven up to 200°C. 12. Beat the remaining egg, and add a teaspoon of water.

13. Turn the pretzels upside down and brush the bottom with the beaten egg.

14. Sprinkle with coarse salt and return to the oven for 5 minutes.

www.wellnesswarehouse.com

ALMOND FLOUR This finely ground flour provides a slightly sweet, nutty flavour to baked products. It is ideal for use in baking gluten-free muffins, cakes, pancakes and biscuits.

GLUTEN FREE SEED LOAF 100ml HCW Linseeds • 100ml HCW Sunflower Seeds • 250ml HCW Almond Flour • 150ml HCW Psyllium Husks • 250g buttermilk / plain yoghurt 6 eggs • 2 tsp baking powder • 1 ½ tsp salt Pinch of HCW Stevia Powder / 1 tsp HCW Xylitol 1. Blend all the seeds together in a food processor until finely ground.

2. Mix the dry ingredients together.

3. Mix wet ingredients together and then combine with the dry ingredients.

4. Pour mixture into a greased loaf tin.

5. Sprinkle the top with poppy and sesame seeds (optional).

6. Bake at 180°C for 50 minutes.

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healthy foodmarket

Be inspired to

Start Juicing Juicing is one of the best ways to take in more fruit and veggies. Not all juice is equal and neither are all juicers.

Why fresh juice?

Which juicer?

Fresh, cold pressed juice hasn’t been pasteurised. When juice is pasteurised (and most pre-packaged juices are), the heat treatment can destroy vital nutrients. Freshly pressed juice is full of vitamins, minerals, antioxidants, and other nutrients that are believed to be protective against disease.

The Nutribullet is a high-powered blender that can also mill seeds and make nut butters. Nutribullet is a good choice if you want to hold on to the fibre in fruit and vegetables when you juice. Otherwise, opt for a cold pressing juicer, which will keep the temperature of your juice down, preserving nutrients.

The Oscar Juicer is a cold juice extractor that operates almost noiselessly at only between 63 and 75 rpm, crushing and squeezing the juice out of the fruit, vegetable or grass.

Because it juices so slowly, it preserves the natural goodness of whatever you’re juicing.

The Vitamix Blender is a highpowered blender that blends everything from fruit and veggies to seeds and nuts, making it easier for your body to absorb their goodness. It makes juices, grinds grains, and kneads bread in seconds.

Best for juicing Carrot juice is an excellent source of antioxidant vitamin A, beetroot juice is a good source of iron and antioxidant vitamin C, cucumber juice is believed to help you detox and ginger is considered an immune booster and is good for digestion.

Pop into the Wellness Café and try our

R35

Green Gremlin

with spinach, cucumber, celery, parsley

Cleansing, detoxifying, packed with iron, high in vitamin C, antioxidants, anti-ageing, 100% raw, boosts energy, sugar-free.

Visit our Wellness Cafés at Wellness Warehouse on Kloof street and at Wembley Square in Gardens.

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helping you live life well

SPORTS SUPPLEMENTS Wellness Warehouse brings you more energy, more strength, and more endurance. Visit one of our stores for everything you need.

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Vary your diet with new foods and flavours, this will stop you from getting bored and inspire you to stay healthy.

Back on track

By Lila Bruk, Registered Dietician

The festive season has come and gone and left you with wonderful memories, strengthened bonds with family and friends… and more than likely, a very snug waistband. Festive indulgences don’t have to leave their mark indefinitely, there are a lot of small, simple changes to get you back on track and energised for a new year.

RESET YOUR HUNGER BAROMETER Having eaten more than usual of late, there’s a good chance you’ve stretched your tummy. Get in touch with your body’s hunger cues with these two tips.

1. Space your meals so you’re only eating every 2½ to 4 hours. This gives your body time to digest the previous meal before you eat the next. If you feel hungry in a shorter time than this, check if you are truly hungry or eating emotionally, out of habit or maybe you’re just thirsty.

2. You shouldn’t wait until you’re starving before you eat, but you should feel a hunger rumble before you do. Eating more slowly and chewing each

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mouthful one hundred times gives your system a chance to notice it is being satisfied and let’s your tummy know you’ve had enough before you overeat.

AVOID UNNECESSARY MUNCHING Give mindless munching a miss. Crisps at a braai, popcorn at a movie or the cookie with your coffee is calorie intake you don’t have to have.

DON’T STARVE Skipping meals and limiting your food intake slows your metabolism. It puts your body into ‘starvation mode’ and gears it to store food (often in the form of fat). Eat regularly to keep your metabolism functioning optimally.

Three small meals and three snacks a day is ideal. helping you live life well

DRINK WATER Water is essential to flush out toxins that accumulate during periods of overindulgence. It’s imperative to drink enough water (about 2 litres a day). Not drinking enough can create cravings. If craving something unhealthy, drink a glass of water, wait ten minutes and see if the craving passes.

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

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BE MORE ACTIVE Increase the intensity and/or duration of your exercise routine. If you don’t do any exercise, make a concerted effort to start, even taking the stairs instead of the lift counts. This will increase your fitness level, and give you a metabolic boost to help shed post-festive season kilos.

QUALITY & QUANTITY Festive food is usually high in fat, sugar and starch, and we generally eat larger portions.

To compensate, limit your portion sizes, and be aware of the kind of food you are eating.

Swap refined starches like white bread and mashed potato for unrefined starches like seed loaf and wholegrain cereals. These have a low glycaemic index, meaning they release sugar into the bloodstream more slowly. In doing this, you’ll have more sustained energy, and won’t get hungry as quickly.

FRESH START You may want to try out a detox. Here are some popular options to consider:

Ten days of pure liquid might seem drastic but many people swear by the Master Cleanse diet proclaiming it renews all their bodily functions, providing more energy, cleaning up health niggles and restoring the mind. It consists of drinking up to 12 big glasses of ‘lemonade’ made up with 2 tablespoons of freshly squeezed lemon, 1/10 teaspoon of cayenne pepper and 2 tablespoons of high quality maple syrup blended with good quality water. Before you try this, consult your health practitioner. You may want to adapt the dosage and the time period. Research it well before starting, you can find more information on www.themastercleanse.org.

SAVE R100

You may be one of those lucky ones that actually lose weight on holiday.

If that’s the case, keep some of the good habits you had while you were away:

Exercise for fun.

Fun activities like hiking up a mountain, biking or swimming in the sea are part of holiday adventure. So, when you’re back home, keep going. Choose exercise you enjoy and that doubles with a purpose, like walking the dog rather than on a treadmill, buddy walking or cycling to work.

Eat when hungry.

A busy holiday could leave you so engaged you don’t think about food unless you’re hungry. When you’re back home, keep doing things you enjoy and trying out new hobbies.

When your mind is active you’re less likely to keep thinking about what you can nibble on.

PURE ENERGY

MASTER CLEANSE

KEEP GOOD HABITS

Try new cuisines.

On holiday we’re often more adventurous with what we eat, especially if somewhere unusual and exotic. Trying new foods and flavours back home will keep you from getting bored and help you stay motivated.

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There are a few variations on the green juice cleanse. You can do anything from a one day cleanse up to a week or two. You can also substitute a meal a day for a juice. Recipes are endless, they usually contain ingredients like wheat grass, barley grass, spirulina and veggies like spinach, kale, cucumber, lemon and apple. Some will include protein, whipped egg whites or a supplement. If this is for you, do some research and plan it well remembering to use freshly juiced variations.

• Anxiety & Stress • Libido & Mood Enhancer

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• Energy & Stamina • Detoxification

• Fat Burner • Concentration

Dr. Boxall’s Sutherlandia with Olive Leaf 400mg/Serving Veg Caps 60’s

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CHOOSING ALKALINE

COLON CLEANSE

Choosing alkaline foods has become a popular way of influencing a healthy diet.

The idea is that disease can’t survive in an alkaline environment. Lemons are always useful as they have a net alkaline effect in the body. Other alkaline foods are root vegetables like radish, beetroot, carrots, turnips; cruciferous veggies like broccoli, brussel sprouts, cabbage, cauliflower; leafs like spinach and kale. Garlic and cayenne pepper are also alkaline forming. Find a list of alkaline foods and see if you can include more of these in your diet.

Medications, chemical substances and poorly digested food can cause a build up of toxins in the colon. Symptoms of an overload of toxins can include fatigue, low energy, weight gain, headaches and more. Cleaning the colon has benefits like a strengthened immune system, improved mental outlook, weight loss and a reduced risk of colon cancer. There are many colon cleansing products on the market, from ionic powders to flax seed, aloe juice, charcoal, psyllium husk and more. You can also adapt your diet to facilitate colon cleansing. Here is one example of a colon cleansing solution you can have first thing in the morning.

Wellness pH 4.5 - 9.0 Test Strips 100 strips R119.99

Mix together 1 tsp bentonite clay, 1 tsp powdered psyllium, ½ tsp of ginger powder.

Add this to a cup of freshly squeezed organic apple juice. Mix well and drink immediately before the psyllium becomes gooey. Don’t drink or eat anything else 2 hours before and after.

The Real Thing Zeolite Powder 300g R129.99 Wellness Supportive Digestive Enzymes 60’s R174.99 Amipro Colon Ecology Vegicaps 70’s R169.99

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Cutting out sugar helps you revitalise not only physically but mentally and emotionally, too.

Quitting Sugar

More and more studies suggest that sugar is addictive. Catherine Hayden speaks to sugar addiction expert Karen Thomson to get the facts.

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helping you live life well

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K

aren points out that recent research found similar behavioral responses to sugar in rats as those observed with drugs of abuse like cocaine. This included bingeing when sugar was available and ‘crashing’ when it wasn’t, exhibiting symptoms of withdrawal, anxiety and depression. PET scans (a functional imaging technique showing a three-dimensional image of processes in the body) show that eating sugar lights up the same pleasure centres in the brain as drugs of abuse like heroin and cocaine.

How do I know if I need a sugar detox?

Most people would greatly benefit from a sugar detox, says Karen, but specifically those who: 1. Have low energy levels 2. Want to lose weight 3. Comfort eat, choosing sugar and refined carbs 4. Those who are overweight, obese or suffer from metabolic syndrome and diabetes (they should cut down with the help of a health practitioner) 5. Anyone looking to improve their health and wellbeing

How does sugar addiction work?

“Sugar activates the brain’s reward system, and is one of the reasons we get hooked and find it so hard to give up,” Karen points out.

From the first bite of something sugary, a message is sent to the brain, activating its reward system. The brain’s reward system links together a number of structures that control and regulate our ability to feel pleasure. When we feel pleasure after an activity it motivates us to repeat behaviours vital to our existence. This is why eating, for example, feels good to us.

“However, things that are bad for us (like drugs and even sugar) can also activate the brain’s reward system. When you taste sugar, then dopamine, the so-called ‘reward chemical’, spikes. Dopamine causes a ‘high’ that makes you want more of the substance causing it so you can experience the high again. In some cases, this substance is sugar,” explains Karen.

Going sugar-free “Restoring your body to its natural state of being is probably one of the greatest gifts you could give yourself. Cutting out sugar helps you revitalise not only physically but mentally and emotionally, too,” Karen believes.

“The truth is that many of us use sugar to change the way we feel. We reach for a sweet treat to give us a quick energy boost (followed by an inevitable low) or to soothe and reward ourselves emotionally and mentally. Sugar then becomes a crutch and a way of coping. The longer this continues, the greater your chance of becoming addicted.”

Sugar has no health benefits and too much ends up being detrimental to your health. Lifestyle diseases like diabetes, Alzheimer’s and even certain cancers have been linked to the overconsumption of sugar. On average, people consume about 17 teaspoons of sugar a day. This is three times higher than the recommended amount.

“Even though sugar isn’t good for you, cutting it out can be really difficult. Because many of us depend on it psychologically and even physically, cravings can come on strong.”

Here are Karen’s five top tips for starting a sugar-free journey: 1. Cut sugar completely: go cold turkey and curb sugar cravings with a teaspoon of coconut oil or a walk around the block if necessary.

2. Get active, get outside and play: learn how to soothe your sweet tooth by exercising. This stimulates dopamine production in the brain safely and effectively (ever heard of ‘runner’s high’?)

3. Eat real food: avoid junk food and artificial sweeteners at all costs. Stick to foods as close to their natural state as possible.

4. Start identifying the underlying emotional triggers that have you reaching for that chocolate or cup cake. Do you use sugar to make you feel happy after an argument with a loved one? Does sugar serve as a www.wellnesswarehouse.com

reward after a tough day at the office?

In other words, are you using sugar to feed your feelings and not your physical hunger?

5. Find a support group: Quitting sugar alone can be tough. Reach out to friends, family members or an Overeaters Anonymous group (oa. org.za) as you cut sugar from your life. Remember, you are not boring for quitting sugar; you are putting your health and wellbeing first.

If you struggle with the thought of becoming sugar free for life, Karen suggests setting a 21-day challenge for yourself.

If you need more info on leading a sweet enough, sugar-free life or need help and support visit www.thesugarfreerevolution. com or pre-order Karen’s book Sugar Free: 8 Weeks to Freedom from Sugar and Carb Addiction from www.lowcarbhighfatexperts.com.

Author and sugar addiction expert Karen Thomson from Harmony Addictions Clinic in Cape Town tells us how sugar negatively effects your body.

•

Sugar makes your body store fat. It does this by triggering the production of insulin, which encourages the body to turn energy from food into fat cells.

•

Sugar causes inflammation. This creates pain and is seen as a precursor to heart disease, diabetes and cancer.

•

Too much sugar stresses the liver.

did you know?

Sugar is harmful to the body in a number of ways. It creates an addictive cycle of hunger, fatigue and moodiness. It causes an initial spike in blood sugar, making you feel energised and happy. But it’s devoid of real nutrition, blood sugar quickly plummets after eating it, leaving us tired, hungry and moody.

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If you have a desire, a problem, a dream or challenge, you have goals.

The art of

GOALSETTING

By Glenn-Douglas Haig

If you really want to make wonderfully positive, lasting changes to your life this year, get inspired with some essential tips from the world’s top coaches. Motivation is a key component to successful life-change so it’s a good idea to know what fires your passion, purpose and creativity to keep going. Ironically, willpower is the least effective motivator and it seldom lasts.

did you know?

Most people choose New Year resolutions based on what they don’t want? “I don’t want to be in debt anymore,” or “I don’t want to be fat/ sad/fearful/lonely/taken for granted anymore,” or the all-too-familiar, “I don’t want to drink anymore!” These are not helpful goals because on a subconscious level they reinforce the very thing you don’t want.

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I

f you keep breaking the promises you make to yourself each January, it’s probably because of one of two reasons. That is, not choosing exactly the right goal for yourself; or not knowing for sure why a goal is important to you.

of not having money or dieting for fear of being fat, you spiral down into a negative motivator. You will be using your willpower to achieve it and it gets harder and harder to stick to the plan. For this reason, antismoking warnings are infamous for having no effect on making people smoke less.

Some people don’t want to set a goal for fear of it not working out, or they believe they don’t have any goals, or simply don’t like goal setting and would rather go with the flow. Which of these might be holding you back? If you have a desire, a problem, a dream or challenge, you have goals. You just might not see them clearly yet.

If you can find a positive motivator, it becomes easier to sustain because when the feeling associated with the goal is positive, you automatically feel more energised and inclined to do what it takes.

So if you work hard at earning money because you enjoy the feeling associated with having money, or if you eat properly because you like the way it makes you feel, chances are you’ll find it easier to stick to.

Many people are driven by negative motivators without even realising. This means the feeling associated with their goal is inherently negative, and means their commitment won’t sustain. So if you work hard at something for fear of it’s opposite, like working hard to earn money for fear helping you live life well

In short – when there is a ‘why’ there is a ‘way’. Taking the time to sit and contemplate exactly why a goal is important to you and what positive impact it has on your life, will make it that much easier to attend to.

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The 2-minute motivator!

Think of one important goal you have been meaning to get done for ages. Then take a few moments to imagine that your goal is already achieved (let it feel “true” in your body as you imagine it) and then answer these 6 questions: 1. Now that I have achieved (my goal)… what other areas of my life have improved?

2. Who else in my life has benefitted from it?

3. How do I see myself differently now that it’s done?

4. What did I need to let go of to achieve this goal?

5. What did I need to say yes to, to make it happen?

6. How has having achieved this brought me closer to my life purpose?

NUTRITIOUS SUPER FOOD FROM THE SEA

Can you feel how your motivation has changed from, “I really should get this done!” to “Wow, I really want to get this done!”

Keep your reasons for achieving your goals close to your heart, and you will find the internal and external resources needed to make your dreams come true. Choosing and naming your goals is just as important. If you are facing a problem or a challenge, ask yourself what you would like to see happen instead, and focus on that – turn what you want into your goal or dream, rather than focusing on the problem.

Your goals must mean something very important to you – not to anyone else. If you find you have an unexpected negative goal, sit with it, reframe it and find its opposite. “I must stop worrying,” could be reframed to “I can free my mind.” “I have to earn more money,” could be reframed to “I enjoy making extra cash.”

There will always be obstacles on any journey, but if you have a strong enough purpose, you will find the energy to overcome them.

This brings us to the second meaning of ‘close to your heart,’ which is keeping your goal a secret. Obviously if your dream is to build a new business or launch a product, you should tell everybody about it, but if it’s a personal goal, then keep your mouth shut.

Make your personal goals a secret. That way they contain more power, because as you tell more people about them, your subconscious believes you are already achieving them and so it ‘let’s go’ of the creative force that would normally bring them to pass. Remember that a journey of a thousand miles really does begin with one step, and as the first few steps will probably be invisible to anyone else, rather walk them in silence with your heart first. You will be amazed how much further down the road you get.

Glenn-Douglas is an InnerLifeSkills® Executive Master Coach who specialises in making positive, sustainable changes in personal and professional life. He also co-ordinates regular group coaching sessions for those who are curious about how coaching works. Email: ct@innerlifeskills.com or log on to www. gdh.za.com or www.innerlifeskills.com

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Nutrition Tips from

DJ FRESH With the new year kicking off and everyone returning from a festive holiday season, New Year’s resolutions are fast becoming a reality. We catch up with DJ Fresh, a Cipla Nutrition Brand Ambassador, to chat about his new healthy lifestyle with Cipla Nutrition and his TeamCN personal trainer, Adrian Colyn. We talk about his journey towards breaking unhealthy habits and his health resolutions for 2015.

With 2015 here, what are your top New Year’s resolutions?

My main one is to stay focused! It is so easy to come up with excuses not to go to gym or not to stick to a healthy diet. I’m attempting a mind-set shift towards a sustainable healthy lifestyle.

With your busy schedule, what is the most difficult aspect of staying healthy?

The most difficult thing for me is to eat right, in between meetings and obligations. A healthy diet is a key habit everyone needs to nurture, including myself. Sadly, there is a misconception that going to the gym is enough, but I find that eating right yields incredible results.

What are your top 3 unhealthy habits you are throwing away in 2015?

That’s a tough one. I would have to say procrastination, a lack of moderation (especially when it come to chocolate) and an inability to say ‘no’.

What are your top 5 healthy snacks?

Celery sticks, carrot sticks and humus. Surprisingly, this is fast becoming one of my favourites.

Apple with a tablespoon of peanut butter. This snack helps me a lot with my chocolate cravings.

Biltong is great for travelling because it requires no preparation and is easy to eat.

Ten raw almonds and ten dried apricots.

And of course, my daily Cipla Nutrition Whey Protein Shakes.

What is the one unhealthy craving you struggle to get out of your system and how do you remedy this?

Chocolate! This has been a problem for me since I was a child. I’ve been known to finish an entire slab in one sitting. Besides the apple and peanut butter trick, I will also make myself a cup of plain rooibos or green tea and I find it helps me to forget about the craving.

Having a healthier lifestyle, you need to make time for it. How did you have to adjust your schedule to fit in your new health goals?

My personal trainer, Adrian Colyn, supplied me with a cooler bag. It contains two gym bottles for my Cipla Nutrition Whey Protein Shakes and four tupperware containers with all my food for the day. The convenience of the cooler bag in my car ensures I don’t have to go and buy junk food if I get hungry while travelling.

What sort of Cipla Nutritional products do you use?

Currently I am using the Cipla Nutrition Lipoblast™ MX and before training I have the Cipla Nutrition Pump 3D™ XTR.

Very few people achieve their New Year resolutions. Everyone makes goals for self improvement but often realise they can’t reach them by the end of the year. It is important to set goals that are achievable.

Cipla Nutrition Ambassador, award winning body builder and Fresh’s newly appointed personal trainer, Adrian Colyn, gives five tips on how to make New Year’s resolution goals work for you: Make a plan. Failing to plan is planning to fail.

Decide on what you need to help you reach these goals. Supplements play an important role in achieving fitness goals.

Find a highly motivated gym partner with the same or similar goals as you. Having someone training with you always helps.

Hire a Personal Trainer. You pay for their time and expertise so make sure you are getting your money’s worth for the entire session.

Stop making excuses! Time management is key. Everyone has time for exercise and if you don’t, you’ll have to eventually make time for illnesses. Live a happy and healthier life.

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Your Lifestyle as Medicine

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What if 2015 could be your best year yet?

Life Formula for 2015

By Dr Mark Vella ND

Even if 2014 was a fabulous year for you, you might still find yourself wanting improvement in areas like money, relationships, time and stress (to name some).

F

or most people, 95% of next year will be the same as this year. But 2015 could be your best year yet. A year in which you do more of what you love, less of what you don’t, and earn more income, have better relationships, health, and more time to enjoy it all.

I have earmarked 9 principles designed to make each succeeding year better than the last. They will help with better decisions and even better results and they’re likely to bring awesome transformation and growth.

Without them, 2015 could just be another year passing by. Here they are:

4. Prioritise your Time Choose the important tasks that take you towards the goals you want. Time is more precious than money. How you use it can create a higher or lower expression of your potential.

5. Magnify, not Multiply Paradoxically, as we grow older, the discipline of pursuing less becomes more valuable and enables us to achieve more.

Fewer choices put less demand on your willpower.

6. Curate your Information 1. Nurture your Being By this I mean your day-to-day physiological state – keep yourself from being hungry, angry, tired or feeling low. In turn you will have willpower and courage to take better action and break old patterns. If your being gets low, hungry, angry or tired, willpower fades and you’ll revert to old patterns of avoiding pain and seeking pleasure.

Replenish your being with sleep, good nutrition and healthy activity.

2. Make Effective Decisions These are decisions that create better results in your life, not more problems.

Successful people make good decisions and take action.

3. Build selected Skills Develop skills that support your passion, and that you can be paid well for. Invest in an area with the highest probability of achieving financial and ‘quality of life’ goals.

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There is no shortage of information out there. Whilst remaining open, be selective about who you listen to, watch, and follow.

Look for better quality content that creates more value and better results in your life.

where your values are received and your beliefs are shared. At work, socially and at home, find your tribe.

9. Find Connection We feed and nourish each other. There is an implicit faith in connection, in others and in nature. We find ourselves in the reflections and messages they bring to us.

We all start with the same potential, even though our position and starting resources may differ. Every New Year our potential for change is the same as everyone else’s. So don’t wait until your best parts are used up.

Start now.

HOW CAN I USE THIS CONCEPT? • • •

7. Find your Flow Be challenged in the moment and learn to enjoy it. Even if where you are now isn’t where you want to be - find a way to be happy now. At the same time though, be clear on the results you want, and the vison that gives you joy, excites you out of bed in the morning and feeds your mojo.

8. Position Yourself Be in the place of greatest possibility and potential, where its easier to play the game of life. Your environment has constant impact on your state and willpower, not to mention your chances of success. Whilst remaining open to diverse views, place yourself in spaces where you are relevant, heling you live life well

• •

Take a piece of paper divided in 2 columns Label each column 2014 and 2015 For each of the 9 principles on this page, write points on how 2014 was and how you will make 2015 better.

Make some commitments, then take action Tear out this sheet and put it on your fridge door as a constant reminder

Dr Mark Vella is Director of the School of Lifestyle Medicine www.lifestylemedicine.co.za mark@ lifestylemedicine.co.za

New Year, new you.

If your New Year’s resolution is giving up smoking, well done. Here’s some advice from our pharmacists.

Nicorette works fast to reduce your cravings plus withdrawal symptoms. If you use Nicorette correctly, you can double your chance of successfully quitting smoking versus quitting without using a nicotine substitute like Nicorette. If you smoke a pack of cigarettes a day or less, starting with the 2mg Nicorette gum is advised. If you smoke more than a pack of cigarettes a day, the 4mg gum is advisable. We suggest you chew a piece of Nicorette gum every time you feel the urge to smoke. Over time, you’ll need less gum to manage your cravings for cigarettes and your withdrawal symptoms.

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

Nicorette 2mg Chewing Gum 105’s

R20520

Allerway 5 30’s

R9212

Get it DELIVERED

Anthisan Cream 25g

R4860

Clenil Nasal Spray 200 Sprays

R7537

ACC 200 Effervescent 25’s

R8615

Locabiotical Spray 25’s

R14330

Our Pharmacy at Wellness on Kloof in Cape Town will deliver to the City Bowl, Camps Bay and Atlantic Seaboard. Just give us a call on 021 487 5430 / 021 587 5444 and tell us what you need. T&Cs apply.

Multivitamin - 210 x 275 mm Advert - FINAL - PRINT FILE 17 November 2014 02:56:32 PM

livewell do it yourself

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What’s the purpose of life if you’re not living on purpose?

Petra Laranjo

Living on Purpose

By Petra Laranjo

A Harvard study found only one key factor present in the star performers in sport, business, art and science – motivation. The problem is, for most people motivation is like a burning match — it burns out quickly. A clear vision and purpose on the other hand, drives you to accomplishing the goals that will lead you to a fulfilling life – a life of Purpose.

did you know?

The most common regret of terminally ill patients is that they didn’t live their dreams. When people know their life is almost over, it’s easy to realise how many dreams have gone unaccomplished. Most people have not even experienced half their dreams and will die knowing it was from choices they made or didn’t make.

D

o you spend a lot of time thinking about how you can change your circumstances? Perhaps you set really great goals but that’s where it tends to end…with nicely numbered lists.

At some point, we’ve all dreamed of becoming and doing something great but sadly, ‘average’ is what many of us have come to tolerate. So why do we let life’s circumstances and disappointments dictate our futures, leaving us frustrated, directionless and lacking energy?

“To live is the rarest thing in the world. Most people just exist.”

Oscar Wilde

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helping you live life well

There is only one reason why so many people live limited lives instead of embracing the full lives they were destined for and that’s a lack of purpose. We haven’t discovered our purpose and connected with our reason for being and the answer to ‘Why am I here’?

Mark Twain phrases it beautifully, ‘The two most important days in your life is the day you’re born and the day you find out why.’

So how do we discover and connect with our unique purpose so we can start living with passion, energy and be open to opportunity? How do we create the life we want and take control of our lives and destinies?

livewell do it yourself

‘Living on Purpose: The Key to Change Your Life and Impact Others’ shares the personal conversations and insights of global influencers, who forged their paths by changing limiting thoughts, habits and self-beliefs to impact, inspire and make a difference holistically. Thankfully, they were willing to chat with me and share their stories. Here are 7 of the insights from our chats:

1. Choose Passion Guy Kilfoil, General Manager for BMW Brand Management & Marketing, knew from an early age that he would work for BMW. He truly loved cars and driving!

“When you do what you’re passionate about, you are willing to sacrifice other things to do it.”

when Daniel Guasco and Wayne Gosling, started Twangoo (now Groupon) in July 2010.

“We quickly started competing with Kalahari.com which was already established and had been around for about 13 years. They reached their millionth customer in 2011.

We got our millionth customer in six months”

The only person you are destined to become is the person you decide to be.

As joint CEO & Co-founder of Groupon SA, Daniel says, ‘We didn’t understand the limits so we thought, “Let’s work it out and make something happen.”

Buddha

5. Make a decision

2. Find Clarity

For Kerryne Krause-Neufeldt, CEO of EyeSlices, it’s as easy as ‘Jy wil of jy wil nie.

That’s all you’ve got to settle in your life. Do you want to take your life back? Do you really want to? When action has to be taken or pain needs to be felt, how committed are you? You need to settle the price upfront.

When someone offers you an out, are you going to take it?’

Vodacom’s Managing Executive for the Eastern Cape, Carol Hall, has been setting and writing goals from school days. ‘It’s all great and well that you have goals and dreams but unless you write them down, they’ll just be floating around in your head.’

Edward Makwana, Group Communications and Public Affairs Division Manager for BMW South Africa, is clear on this. ‘It’s just having to decide, “What do I want to do?”

Ultimately everything is based on choice.’

Roswitha Becker, General Manager for Lufthansa German Airlines - Global Load Control, says that ‘The times I regretted the most was when I didn’t speak my truth, or live it.’

Vanessa Krugel, Head of Research, Development, & Training for Dermaceuticals for SOLAL, truthfully says, ‘Most people spend more time planning their holidays than they spend planning their lives.’

Ouch. Focus on creating the life you want.

Reach higher than you’re comfortable with.

Every time you think ‘That’s unrealistic, farfetched, unattainable, silly, ridiculous’, just say, ‘So what.’ Your vision is unlimited.

3. No Excuses Having undergone heart surgery in September 2013 at the age of 28, Brandon Fairweather, marketing manager for Biogen, is living a life with #NoExcuses.

‘Of course this is harder for some than for others but the lesson here is to look at the reasons why it can work and not look for the excuses why it can’t.’

4. Just do it Selling services like vouchers for restaurants had not been done before in South Africa

DO IT NOW

6. Accept the Lessons As a humble farmers’ daughter, Vanessa Gounden, CEO of the HolGoun Group as well as the Chairperson of the HolGoun Development Trust, worked on a rose plantation as a young girl. ‘Life’s experiences sharpen your acumen. Every failure is a stepping stone in one’s life. They’re lessons you can constantly refer to because you don’t want to make that mistake again.’

‘People want quick success. Experience takes time. There’s no substitute for that.’

Robyn Farrell, CEO of First for Women Insurance

7. ‘Do better today than you did yesterday.

No matter how small the step is as long as it’s up.’ Leigh Stringfellow, Director Lorna Jane South Africa.

Here’s to Living On Purpose and enjoying the journey!

www.wellnesswarehouse.com

Ralph Waldo

The mind is everything. What you think, you become.

One day, you will wake up and there won’t be any more time to do things you’ve always wanted. Do it now.

Paulo Coelho

Never give up on a dream just because of the time it will take to accomplish it.

The time will pass anyway.

Earl Nightingale

If you want a new tomorrow, then make new choices today. - Tim Fargo Successful people are always looking for opportunities to help others.

Unsuccessful people are always asking, “What’s in it for me?” – Brian Tracy

PETRA LARANJO is an author, speaker, image specialist, actress and TV Presenter.

Contact Petra through www.petralaranjo.com or petra@petralaranjo.co.za twitter.com/petralaranjo You can pre-order a copy of her book Living on Purpose from www.livingonpurposebook31.com.

Anyone ordering from this site will receive a free e-book.

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360˚ Transform yourself

Are you a Wellness novice or a health guru?

Our in store assessment will help you find out.

Ask one of our health consultants how to take the assessment today. We’ll help you find out where you are on your journey to health – and the steps you can start taking right away to feel better and better every day. e ll bew

eat

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lovewell

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360

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Remember to make an appointment if you’d like to see one of our health practitioners.

021 421 2020 judith@wellnesswarehouse.com

082 550 4330 felicia@wellnesswarehouse.com

Judith Johnson

Reena Sukdev

Dietitian

Homeopath

Waterfront

Cavendish

Judith is a registered dietitian who consults for Wellness Warehouse as well as running a private practice in Cape Town.

Reena is a homeopath with 20 years’ experience in the health and wellness industry. She consults for Wellness Warehouse and practices in Claremont.

• Nutritional therapy • Functional nutrition • Nutritional live blood analysis • Free weight and health assessments • DNA analysis (DNA and diet for health)

021 673 7200 healthcavendish@wellnesswarehouse.com

• Homeopathy • FirstLine Therapy • Wellness assessments • Customised health and wellness solutions

Felicia Rubin

Ute Schreiber

Integrated Health Practioner

Clinic Sister

Kloof Street

Kloof Street

Felicia Rubin is a pharmacist and integrated health practitioner who consults for Wellness Warehouse and runs her own private practice.

Sister Ute is WellClinic’s dedicated nursing sister at Wellness Warehouse on Kloof. WellClinic on Kloof offers the following services:

• FirstLine Therapy • Functional medicine • Functional nutrition • Body composition and weight management • Chronic disease management • Lifestyle counselling

021 487 5435 clinickloof@wellnesswarehouse.com

• Wellness Comprehensive Screening (BMI measurement, glucose, cholesterol, blood pressure, haeomoglobin testing) • Discovery Vitality Assessments • Cholesterol testing • Glucose testing • Pregnancy testing • Administration of injections • Blood collection for PathCare • Food sensitivity testing

WE TRIED IT From CrossFit training to colon cleansing and creative guiding, we try out some wellbeing experiences to get your body and mind on track.

Crossfit Danni De Raedt went off to CrossFit to see what it’s about and if, at a very beginner level, it can still work for her. Here’s the verdict: The idea of running or exercise makes me want to roll over and go to sleep but I wanted to get fit for summer. I had heard many rumours about how strenuous CrossFit is and one night I bumped into a friend who had been doing it I couldn’t believe the changes in her body. She had toned arms and defined muscles, she looked amazing. I was inspired. Tyron Hatch from CrossFit District Six took note of my fitness level and worked with me at a pace I could handle.

He looked at the areas in my body that needed strengthening.

I noticed an immediate change in my mood, my skin and of course my body, I also felt stronger The guys at Crossfit District Six really are very welcoming and the vibe among all the members is extremely encouraging and helpful.

Never in my life did I think my yogi loving self would enjoy jumping up on boxes and doing radical core work. To find out more contact Tyron Hatch on Email: tyronhatch@ gmail.com or Cell: 082 293 4622

Creative Guiding Developing a relationship with yourself is an important aspect of being whole and healthy. We sent Nadia Jappie to experience a workshop with Karen Nebe, Artist and Creative Guide and Angela Hough-Maxwell, a Psychologist, Art Process Facilitator and Yoga Teacher. Nadia shares her experience: Creative Guiding is a tool for self-development

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that uses inspiration, body work and various forms of creative expression to journey inwards.

Thankfully no previous art experience was necessary to participate - it’s been a long while since I had anything resembling a paint brush in my hand! I was surprised and delighted by the three works of art that emerged. I ended up having a painting and two clay pieces. Each represented an aspect of my life. The painting is multi-faceted and resembles my tapestrylike life while the first clay piece symbolises being ‘pregnant with possibility’. The second one is all about stepping into the light to let my own light shine.

the US and Europe – in South Africa the topic and conversations around gut health is taboo.

I found the presence of the facilitators gentle, yet deep. They have the wisdom and experience to hold the space for whatever came up, yet they’re not prescriptive or invasive in any way.

After committing to a session I put the thought out of my mind until the day of the treatment.

Suddenly I was terrified. Despite Dr Higgins’ best attempt to calm my nerves I wasn’t the most relaxed patient. However I learnt a lot and since the experience I have been eating more consciously, and paying more attention to my body’s functioning.

I would recommend it for anyone wanting to get out of their heads and into their hearts. It was great having other people in the group and working alongside them. The space was fabulous and the whole atmostphere was conducive to being creative and free.

Creative Gudiing Workshops and Retreats coming up: 7 February 2015 - join Karen Nebe and Angela Hough-Maxwell for a Creative Guiding Workshop at Montebello Design Centre, Newlands, Cape Town. 27 to 29 March 2015 join Karen Nebe and Gail Schoeman (Movement & Creative Facilitator) for a Creative Guiding Retreat at Temenos in McGregor, Western Cape.

To book email karen@karennebe.com or call 082 828 2028

Colonic Hydrotherapy We sent one of our more brave journalists to try out colonic hydrotherapy. She not only survived the experience, but is thinking about incorporating it as a regular practice.

She reports: At a recent raw food workshop I met doctor, naturopath and qualified colonic hydrotherapist Dr Ludmila Higgins. According to Dr Higgins, while colonic hydrotherapy is commonly practiced in heling you live life well

The colon functions as the body’s sewage system, absorbing nutrients and minerals from digested foods and discharging toxins and waste materials from the body. I was amazed to learn that the procedure can treat everything from acne, excess weight, and eczema to constipation, premature wrinkles, irritable bowel syndrome, headaches, lethargy, diarrhea, depression, bloat, fibroids, ME and thrush. Over and above the physical benefits, the results can also be emotionally and mentally uplifting.

Sessions last from 45 minutes to an hour, and equipment consists of a water tank, speculum and two pipes. Dr Higgins assured me she uses hospital quality sterilizers and purified water, and that the equipment functions without any smell or leakage.

Lying on my side on the examination table, the speculum was gently inserted. Dr Higgins controlled the flow of water down the waterpipe and along the length of my colon. Once I felt full I let her know and she activated a clamp to stop the in-flow, while the waste water flowed out the exit pipe. She assured me throughout the treatment, offered explanations of the different stages and answered my many questions.

Dr Higgins also massaged my lower belly to help alleviate the occasional cramping. She encouraged me to view the pipe in a mirror attached to the wall. “You need to know what’s going on in your body,” she insists.

At the end of the appointment a quick visit to the loo helped rid my body of excess water and I was given some probiotics. A course of several treatments is recommended for first-timers.

Contact details: Tel: 021 551 2194 or Cell: 073 957 3901, Email: info@romanretreat.co.za 10 Atrina Way, Sunset Beach, Milnerton

livewell do it yourself

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All you really need is to acknowledge that being aware of trying to wrap your mind around mindfulness is mindfulness in itself. It’s all about awareness.

The mindful Gardener Gardening has a way of lulling the mind into a beautiful stillness, where your thoughts finally leave you alone for a few rare minutes. Tamlin Wightman explores the art of mindful gardening, a practice that teaches gardeners to bring their attention to the stillness and life in the present moment.

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helping you live life well

livewell do it yourself

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s you focus on mowing the lawn in straight strides or meticulously pruning the branches of your bonsai, it’s easy to lose time as thought slips from your mind. It’s therapeutic. If you do it right.

If you’re more of a grumpy gardener type, it’s a fool’s errand. You know the grumpy gardener – the one in a showdown with the mulcher and mower, rushing to move onto more important matters. Like Game of Thrones.

In this case, your mind is not present in beautiful stillness. It’s occupied with a thousand other mutterings. Maybe your resignation letter; your car’s broken windscreen wipers; the Ebola outbreak… It might seem like a valuable use of time but you lose out on the beauty of being wholly present, mind and heart. You, the grumpy gardener, aren’t really there. Someone else is doing the gardening, is there between the old oaks and lanes of lavender. You’re somewhere in the future or past. You might as well be back in the office, or wherever your thoughts lead.

I first came across the concept of mindful gardening in Ark Redwood’s book, “The Art of Mindful Gardening: Sowing the Seed to Mindfulness.” Mindfulness can seem overwhelming at first, as you try and wrap your mind around it, and put it into practice. However, all you really need to do is acknowledge that being aware of trying to wrap your mind around mindfulness is mindfulness in itself. It’s all about awareness.

Get all your garden essentials from

Start with something small – a garden is perfect to practice mindfulness. As Ark says, “The art of being mindful is simple really. It lies in the practice of being in the present moment, and attempting to hold that attention to whatever you are doing, gently bringing the mind back to the present whenever it starts to wander (which it inevitably does!).”

A garden can provide an oasis of tranquillity, a quiet spot for meditation, contemplation and spiritual reflection. The practice of gardening doesn’t just have to be about cultivating produce for consumption or whatever purpose you’ve assigned your plants. At its essence, gardening shows us how interconnected and inter-dependent everything in the universe is. There are lessons to be learnt if we just hush our minds and give the flora and fauna in front of us our undivided attention.

As mindful horticulturists, we awaken to all the little wonders - like the transformations the different seasons bring. We learn to read plants like the living beings they are.

We pick up when our succulents are thirsty or full, when our orchids have had too much sun; we notice the magnificent complexity of the passion flower, the myriad healing qualities of the Aloe ferox.

Mindful gardening teaches us to be more aware of what we’re doing. Through acts like pruning meditation, we learn lessons in dedication, compassion and patience not worrying about the end goal but rather enjoying each step, each bud, each flower.

Gardening teaches us lessons we can carry with us into other fields of life – the lavender fields and beyond.

Gardening Trends Green walls, living walls, biowalls, vertical gardens… whatever you choose to call them are rising up all across South Africa and the world at large, greening spaces in restaurants, airports, homes, hotels, malls, offices, schools and hospitals.

What: According to Starke Ayres Garden Centres in Cape Town, a green wall isn’t that difficult to achieve. It consists of a wall that’s covered with vegetation. Of course you need a growing medium, like soil, and some kind of water delivery system. Green walls can be indoors or out, small or big, freestanding or part of a building. You can fill them with fruit, flowers, veggies or herbs.

Why: Countless research shows the beneficial effect nature has on humans. The term Biophilia suggests there is an instinctive bond between human beings and other living systems. It literally means ‘love of life or living systems’. It was first used by psychologist Erich Fromm to describe the psychological orientation of being attracted to all that is alive and vital. The concept was also used by American biologist, Edward Wilson, who referred to it as the deep bonds humans have with nature. All it shows is that nature is good for us. We all know that. The closer we are to her, the better we feel.

Living walls have numerous other benefits that include improving air quality; moderating temperature in a building; sound insulation; providing biodiversity, microclimates and a natural animal habitat. They also provide storm water management. (continue on pg42)

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

WIN

WIN WIN WIN

A fabulous herb planter from the Rosebank or West Coast branch of Starke Ayres Garden Centre. All you have to do is visit one of our branches and write your name and phone number on your Starke Ayres till slip. Drop it into the entry box provided and we will choose a winner from each branch. The competition expires at the end of January. Starke Ayres Garden Centre will contact the winner telephonically.

Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450

www.wellnesswarehouse.com

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livewell do it yourself

How: There are many different ways to create your vertical garden. Find references on pinterest and ask Starke Ayres for advice on growing mediums and types of plants or herbs. You can use anything from pre-made frames to recycled gutter piping, lines of pockets from sacking or eco-friendly fabric or even glass or coke bottles. Spier’s Eight Restaurant in Stellenbosch is a good example of that as is Yours Truly on Kloof Street, Cape Town which has old wooden boxes positioned on their wall.

did you know?

“Mindfulness is non-conceptual awareness. It’s not thinking. It doesn’t get involved with thought or concepts.

It does not get hung up on ideas or opinions or memories. It just looks.

Mindfulness registers experiences, but it does not compare them. It does not label them or categorize them. It just observes everything as if occurring for the first time. It is not analysis based on reflection and memory. It’s rather the direct and immediate experiencing of whatever is happening, without the medium of thought. It comes before thought in the perceptual process.

Mindfulness is awareness of change.

It’s observing the passing flow of experience. It’s watching things as they are changing. It’s seeing the birth, growth, and maturity of all phenomena.

It is watching phenomena decay and die. Mindfulness is watching things moment by moment, continuously. It’s observing all phenomena - physical, mental or emotional - whatever is presently taking place in the mind.”

Mindfulness in Plain English

by Bhante Henepola Gunaratana

NATURAL PET CARE

By Paul Jacobson from Vondis Holistic Nutrition

PUPPY KNOW-HOW GIVE IT TIME WITH ITS MOM Puppies should spend at least 8 weeks with their mum’s and siblings. They learn invaluable lessons on pooping and social etiquette.

PUPPY PROOF YOUR HOME Before you get angry with your puppy for chewing your favourite slippers, scan your home and remove everything you can think of that might get chewed. Put acceptable chew material in place.

KEEP PUPPIES SAFE Crates are great props to contain puppies when they aren’t being watched. Trauma can last well into a pup’s life. Make sure you keep them safe and away from fireworks and traffic or loud noises.

MAKE NAMING POSITIVE Get puppies to learn their names in a positive sense. Don’t call puppies by their name when they’re in trouble, or when you want to cut their nails, bath them or put them away in their kennels. Use their names when you’re calling them for food or to love them.

GIVE THEM APPROPRIATE TOYS More toys equate to smarter dogs. Playing experiences allows them to explore and experience different motions and tactile experiences. Give puppies squeak toys, bully sticks, jaw hide and jolly balls. Toys that are too hard might break their teeth.

POTTY BREAKS Use the pups age in months plus one hour to gauge the intervals between potty breaks.

So, if a pup is 2 months you would need to take them out every three hours. If you’re using a puppy pad inside they might get accustomed to that and may pee on something similar like a towel. Outside breaks are a better option.

DEVELOP TRUST Re-inforce positive handling by touching your puppy everyday. Make your contact with them loving and kind.

INSTIL GOOD BEHAVIOUR Rewards teach pups to think. Teach a pup to like a word by saying their name or making a sound or click and then giving them a treat afterwards. That way you will get them to respond to your chosen word. Redirect bad behavior by showing them what they can do instead.

TRAINING Use a short leash to start with, not an expandable one. Start walking with your pup on cement where there aren’t any smells or insects to distract them. Once you have a level of manageability, take them outside.

CALLING YOUR PUPPY Play hide and seek, calling them and then rewarding them with excitement and treats. This will teach them to come.

OVER TO YOU: Tell us about your experience making a vertical green wall or about living walls you’ve spotted around South Africa.

Email mariken@wellnesswarehouse.com and we’ll publish interesting finds on our community page.

SOCIALISE THEM Give visitors treats to give the pup – that way they will see visitors as a good experience and they won’t develop aggression.

For all your puppies needs, accessories and guidance, feel free to pop into the Vondis store in Cape Town or email paul@vondis.co.za. Doggie Daycare is also available.

Happy gardening!

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helping you live life well

lovewell charity

FRESH ORGANICS

Non-profit organisation Help the Rural Child (HTRC) is successfully supporting an organic vegetable garden on a farm about an hour outside Cape Town.

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oedgedacht Farm is in Riebeeksrivier, in Malmesbury.

It was established in 1704 and now homes a busy community development centre addressing one of the most critical problems facing South Africa: poverty amongst rural children and youth.

The Fresh Organics veggie garden supplies the Goedgedacht pre-school and various POP (Path Out of Poverty) Youth Centres with fresh vegetables.

“For many poor communities, eating a balanced and nutritious diet is difficult, if not impossible. Sometimes it’s because of the cost, or a lack of awareness about the nutritional value of different foods, and sometimes it’s because they’re simply not exposed to a variety of healthy foods,” says Peter Templeton of Goedgedacht.

“All the food we grow goes to the children and youth supported by Goedgedacht.”

HTRC encourages you to support Goedgedacht’s organic garden by donating any unwanted clothes, books, bric a brac or furniture to their stores. The proceeds go to Goedgedacht.

If you’d like to visit Goedgedacht farm and get a chance to see the work done by the charity for yourself, contact Janet Perrott at 072 289 8467.

Goedgedacht Trust, established in 1993, is a South African charity for rural children.

Together with Help the Rural Child charity shops they focus on strengthening and sustaining rural children in distressed and impoverished conditions.

The Fresh Organics garden on Goedgedacht farm produces a steady supply of pumpkins, squash, beetroot, carrots, spinach, onions, potatoes and other vegetables and fruit, all grown to “organic standards”, Peter explains. helping you to live life well

read well book reviews

Book

REVIEWS

Make a New Year resolution to try out new and adventurous recipes. Varying your food choices means getting more balance into your nutritional profile. Here are some fabulous recipe books to add to your collection.

Durban Curry, People, Places & Secret Recipes by Erica Platter and Clinton Friedman with Devi Sankaree Govender published by Paw Paw

Durban Curry takes you on a vibrant photographical tour through the people, the spices and masterful recipes that feature in Durban’s curry community. From Britannia Hotel’s Mutton Bunny Curry to Devi’s Curried Chicken Livers and all the Atchars, Sambals, Rotis, Masalas and Pickles that accompany them, be assured of start to finish fool proof curry know-how.

Besides the recipes, the book features the characters and establishments that go with them. This is a fabulous read with curry in every variety you could wish for.

Cello is a much-loved personality, his easy nature and zest for life comes through in his magical menus and delectable dishes.

Having spent much of his youth in the kitchen with his Portuguese mother preparing pots of soups and casseroles, Cello developed his culinary expertise from an early age.

This book is a collection of favourite, tried and tested dishes influenced by Cello’s Mozambican and South African roots and Portuguese heritage. From sizzling Garlic Prawns to Seared Tuna, Braised Oxtail to Salted Cod Omelette and Chilli Chicken Livers he sets out his recipes in an easy to follow format designed to get your mouth watering. As Cello says, his food is best prepared outdoors using traditional cast iron cookware over slow charcoal fires with a few bottles of vinho shared amongst friends. Available from Toni’s Mozambican Portuguese Cuisine 88 Kloof Street.

Tel: 021 423 7617

A Life Digested by Pete Goffe-Wood published by Quivertree

Cook Better by Nikki Werner and Brandon de Kock published by Quivertree.

Mozambique & Beyond by Cello Santos published by Cello

The difference between cooking up a meal and really applying technique and flavour to get a phenomenal taste is all between the pages of Cook Better. As the authors point out, “Thing is, it’s hardly rocket science: no matter what the recipe, no matter how

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simple or exotic the ingredients, the method determines whether or not you’re making the most of those materials.” And method is what this book is all about. Starting with a simple pot of popcorn, all the tips and instructions between the usual instructions, the one’s you always wondered about, are included to create extra tasty versions.

From tools to machinery, storage to basic savvy, the authors tell you how. If you’re looking to hone your kitchen skills, this is a must-have.

everything you need to live life well

MasterChef South African judge, veteran food columnist and one of South Africa’s most recognizable celebrity chefs, Pete Goffe-Wood brings inevitable culinary expertise into the chapters of this book. As Michel Roux Jr says, “Page after page, it leads you on a culinary voyage of the chef’s repertoire, mingled with little anecdotes of life-changing moments, morsels of time that have made Pete who he is, a chef and a gastronome. Saffron fish tea, Piedmontese Peppers, Wild Mushroom Risotto, Rib-eye Espatadas with Masala Butter are just some of the offerings. On the sweet front, Pressed Chocolate Cake with Crème Fraiche and Fresh Berries; Grappa Panacotta and Strawberries, or Bitter Chocolate Pots and Caramelised Oranges promise to be unforgettable.

new Banting Friendly

More-ish low-carb crispy snacks. In kale and flaxseed.

Real Meal Revolution approved

Proudly dried, not fried, in Cape Town

Raw, vegan, grain-free

Delicious with dips or salsa

shop online at www.wellnesswarehouse.com 021 487 5420

wellness warehouse

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livewell journey

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Aztec123 / Shutterstock.com

Cuba with its vintage cars, famous cigars and Ernest Hemingway offers an adventure of a lifetime.

Cuban

Charm

After visiting Cuba, travel expert Joanna Castle was entranced. So much so, she’s added Cuba to her list of travel destinations and made it possible for anyone to go. She shares some of the highlights.

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ecently, Old Havana has found the money to refurbish many of their wonderful old buildings. But refurbished or not, the buildings are still fascinating even as they crumble.

Several of the wonderful old hotels you’ve seen in movies are still intact, and staying in one of these beauties is a delight.

That’s until Fidel Casto, Che Guevara, and Camillo Cienfuegos put a stop to it. But the spirit is still there, men resembling the characters from the Buena Vista Social Club are alive and well and still playing their tunes in Havana. It has a vitality and joy - Cubans know how to have fun – live music, drinking, dancing and dominos are everywhere.

In the fifties, Cuba was known for the best gambling and wildest nightlife. The National hotel up on the hill was home to American gangsters like Meyer Lansky and countless movie stars of the 50’s. There’s a photo gallery showing them all partying together.

On street corners, in parks, restaurants, cafes, and hotel lobbies you see and hear bands that originated in the thirties and fourties. Music infuses the entire country and it’s common to see exhibition dancers sailing around the restaurants. After all, helping you live life well

Santiago de Cuba is where salsa began.

Trinidad too, is fabulous and known for the best dance bars in Cuba. Music CD’s are available everywhere and are highly affordable.

Apart from music, a must is a visit to a tobacco farm where you’ll see locals puffing on the spot while they hand roll cigars in the drying shed. The factories are hot, humid and busy. Men and women are dressed down in skimpy tops, warding off the heat while sorting, rolling and clipping tobacco leaves for the perfect cigars Cuba is so famous for.

livewell journey

Santiago de Cuba’S dark rum was the best I tasted in Cuba. As you drive through the countryside you’ll see Pina Colada stands where you can buy the mix and then help yourself to as much of the white rum, ready on the counters, as you like. Apparently the white variation is for cocktails and the dark is for sipping.

As far as food goes, the fresh fish is unbeatable - crayfish and prawns are plentiful in many of the small towns along the way. I’m not sure how exactly they prepare their black beans and rice but it ends up as a complete taste sensation.

Then there’s homemade guava jelly and farm cheese, also freely available on the farm roads. Just a simple cracker with a slice of cheese topped with solid jelly is a memorable experience.

Bars in Havana boasts the patronage of Ernest Hemingway who made his home in Cuba for many years and lived there until his death. His fishing boat is on display at his ‘Finca’ outside Havana where he wrote “The Old Man and the Sea”.

and Santiago de Cuba is a bustling city on the far south east coast.

Shopping isn’t the best I have experienced, but if you like embroidery and crochet work you will find it along the roadsides in small towns.

I’m heading back to Cuba in April 28th.

Contact me if you are ready for an adventure. joanna@jaywalk.com www.joannacastle.com

did you know?

Cuba, known officially as the Republic of Cuba, is an island country in the Caribbean.

Havana is its largest city and the country’s capital. Cubans refer to their island as ‘El Cocodrilo’.

When viewed from above Cuba is said to resemble a crocodile.

You can travel all over the island, from the West to Vinales, and across to Santa Clara where the residents still remember Che Guevara, and over to the quiet towns of Cienfuegos and Camaguay. Trinidad is the most well preserved colonial city in Cuba

Vietnam February 25

16 nights

Unique and Exotic Hanoi, the grand old dame of Asia; the Perfume River; Cruising Ha Long Bay; Sapa, where the Red Dao, and Black Hmong ethnic peoples reside. Hoi An, Vietnam’s most beautiful and delightful city. A cooking class with Ms. Vi..

Hue’s lovely temples; Ho Chi Minh City… old French Saigon, the “Paris of the Orient” Join either tour or both Extension to Cambodia & Ankor Wat March 14th - 4 nights

India MARCH 31

19 nights

The sacred and the exotic Udaipur, one of India’s loveliest cities; Haridwar, the Festival of Light on the Ganges; floating houseboats of Kashmir; through the Himalayas to McClouganj, home of the Dalai Lama; and the Taj Mahal. Optional cooking class in Delhi. Optional white water rafting on the Ganges.

Cuba APRIL 28

17 nights

Anna Jedynak / Shutterstock.com

An adventure of a lifetime Old Havana. Vintage cars, those famous cigars, and Ernest Hemingway. Verdant Vinales; Santa Clara, where they remember Che` Guevara.

Small beautiful Cienfuegos; the colourful streets of Trinidad; Santiago de Cuba, the coastal city where Salsa first began. The tourquoise beaches of Cayo Coco. Music infuses this small island country.

www.wellnesswarehouse.com

lovewell

eco mom & baby

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If you can dream it, you can achieve it

Family Vision

Set up a New Year project you can do with your kids. It’s a great way for them to learn about goal setting and will also stimulate them creatively. Being intentional is a practice that benefits from constant reminding and updating. Get each member of the family to do this together; you’ll be surprised at what you learn about each other.

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irstly, get some supplies, you could go to a stationery shop – we went to Merrypak in Ndabeni in Cape Town, they have all the coloured pencils, crayons, stickers, glue, tinsel, ribbon and everything you could ever dream of putting on your board. They also sell pinboards.

Then collect a pile of old magazines and have a pair of scissors ready.

Get your kids to think up some dreams how they want their lives to be - specific things they would love to do or achieve. If

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you imagine a perfect day in a perfect life, you will get a good idea of what to include.

Remind them that in vision land there are no obstacles or hindrances. Get them to decorate their vision boards with pictures and reminders of everything they want.

By hanging up their visions boards in their rooms, they will be able to remember and focus on their desires and in that way bring them into being.

Merrypak is at 45 Morningside Road, Ndabeni, Cape Town, South Africa www.merrypak.co.za 021 531-2244 Smencils R19.95

helping you live life well

lovewell

eco mom & baby

Teaching self – esteem

By Kathy Bruggemann Owner of MommyMatters.co.za

As parents, we are the primary influencers on how our children feel about themselves. Encouraging healthy self-esteem is such an important responsibility yet we often get it wrong. One would think that praising and encouraging at every opportunity, and telling kids how amazing and beautiful they are is the way to do it but this could be setting them up for failure.

Self-esteem is essential to a child’s development, and is the foundation for everything they are. In more cases than not, our own parents didn’t take time out to attend the music recital or rugby game and find out how talented we are. So now we overcompensate by jumping up and down on the sidelines and rewarding for every achievement. But by praising and rewarding every task and good grade, we could be setting our kids up for eventual failure. When they finally reach the ‘real world’, good achievement is the norm. Doing their best will be expected (without extra reward) when they’re adults. Creating an external motivation system, which high praise does, means kids will become accustomed to needing external sources to validate his or her accomplishments.

The key to good self-esteem is self-love. It’s not difficult to make our children feel special and appreciated by highlighting their strengths and guiding them towards being positive and empathetic. The idea is to develop and grow their self-esteem rather than making it reliant on praise. Praising gives kids the message that you accept and appreciate them. But it’s more important to teach them to praise themselves and recognise and value their own efforts and talents. Help your child realise that it’s normal to like and dislike various things about themselves. Point out that just because they don’t like something about themselves, it doesn’t make them less wonderful or less likable. But instead of saying, “I’m so proud of you!” when the report card comes home or the goal is scored, change the wording (and thought process) to “Wow, you should be so proud of yourself!”

Be sincere because children know when you aren’t. Saying “that is the best painting I have ever seen” is probably not accurate. Focus on the joy the child is experiencing when showing what he or she has done rather than the quality or the performance.

Developing a strong internal motivation system in a child will result in a person who is confident, and can add value to their world. They won’t need a carrot dangled in front of them to drive them to do things. They will be able to set their own goals, and work towards achieving them for the sense of accomplishment they experience in themselves. Ultimately, the power over their own success will be theirs, and they will have a very honest and positive self-esteem.

We take books, all kinds of clean clothing for women, men and children, kitchenware, glassware, toys, crockery and cutlery, household textiles, etc.

KIRSTENHOF CHARITY BOOKSHOP 254 Main Road, Kirstenhof Tel: 021 712 3070 E-mail:kirstenhof@ruralchild.org.za

SEA POINT CHARITY CLOTHING SHOP 369 Main Road Sea Point (just a few steps from Woolworths) Tel: 021 434 4862

MOWBRAY CHARITY BOOKSHOP 6 Victoria Road Mowbray (Opposite Shoprite) Tel: 021 689 8392

MOWBRAY CHARITY CLOTHING SHOP 6 Victoria Road Mowbray (Opposite Shoprite) Tel: 021 689 9171

RETREAT CHARITY CLOTHING SHOP Retreat Mall,Station Road, Retreat Tel: 021 712 2728

ADDERLEY CHARITY CLOTHING SHOP 39 Adderley Street, Cape Town Tel: 021 461 3145

E-mail:info@ruralchild.org.za

We’ll collect. Call us on

021 689 8392

or visit our shops www.wellnesswarehouse.com

Help The RuralChild is a Registered Charitable Trust (No.IT716/2006) and an NPO (No.OS1-877)

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beauty & wellspa

"

Be careful what you say about your body because she’s listening to every word.

Lisa M Hayes

Cultivate INNER BEAUTY

Love your body, maintain a peaceful state of mind and you will create an inner sense of beauty. Practice nurturing acts to strengthen your relationship with your body and create resilience and radiance. Here are some practices to introduce into your life.

Affirm your body

Put yourself in a good space

Honour your body and recognize that it holds a reservoir of energy that fuels your world. See that it’s always working to keep you in balance and optimal health.

Whenever you feel low on energy or your system is run down, find an affirmation and repeat it. Try, “My body is working to restore me to perfect health.”

When you respond to life from a good place, you will attract situations and relationships that honour you. When you’re off kilter, you tend to react emotionally instead of responding confidently and lovingly to life.

Use forest medicine Shinrin Yoku is a Japanese term for ‘Forest Bathing’, it’s a gentle path to wellness accessible to almost everybody. Here’s how to practice it. Go to a forest. Walk slowly. Breathe. Open all your senses. This is the healing way of Shinrin-yoku Forest Therapy, the medicine of simply being in the forest.

Increase your personal power Know that you always have a say in how your life unfolds. Increase your personal power and ability to influence your life.

Audit your conversations Take special note of the conversations going on in your head about your body.

Audit them and see that they are kind and loving rather than harsh and judgemental.

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Leave comparison out Avoid comparing your body to others.

Comparative thoughts won’t honour or serve your body. Neither will they give you a realistic outlook. Embrace the beautiful shape you have and treat it like a temple.

Ask your body what it needs Have you ever asked yourself: “What does my body need to heal itself?” Ask yourself and listen to what your body is telling you.

When something comes to mind, honour and respect it and do what’s necessary for healing to take place.

Open your heart Give your emotions time for their expression.

It’s not always easy when you wake up the emotional body and open your heart, especially when it’s been shut down for a long time. For some it can be overwhelming at first especially when floods of emotions offer themselves up but this is a natural helping you live life well

part of expansion where you can learn to respect your deep sensitivities as a gift.

Do eye exercises We exercise our bodies but often forget to exercise the muscle in the eyes. Start young and make a habit of doing daily eye exercises and you will keep your sight in top form. They’re easy to do – look up, look down, look left look right. Turn eyes clockwise then anti-clockwise. Look upwards in a diagonally left position, then down to the right. Do the same diagonally in the other direction. Focus on your thumbnail at close range then look far in the distance. Repeat each exercise 10 times.

Open your root chakra The root chakra or base chakra is an energy centre in the body positioned at the base of the spine. It’s where security, confidence and self-esteem originate and is an energy pathway that connects us to our physical bodies and the earth. Envisioning a red flame glowing brightly at the base of the spine can help clear the root chakra.

Do this for a few minutes then picture the light going down to your legs and feet and grounding you to the earth.

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beauty & wellspa

Be kind in all ways Practicing small acts of kindness and noticing others’ needs, is a healing practice for your body, mind and spirit. It’s an excellent way to bring joy into your life.

Practicing kindness takes the focus off your own worries and problems and builds your capacity for love, caring and compassion.

Dance regularly Feel your body by dancing. Dance with bare feet. As Nia teacher Valerie McGiverin says: “Dancing is my greatest joy. It’s the reset button when my body feels cranky.

When my emotions are stuck and confined it pops the cork, when my mind is tangled and my vision blurred, it clears the fog... it is the express way for my spirit to soar and supports me in all aspects of my life.”

Learn to relax Relaxing doesn’t seem like a difficult thing to do but if you’re constantly stressed, or a workaholic, or if you’re an insomniac you probably don’t have an easy ‘off’ switch.

Sometimes relaxation is something we have to learn and practice. Knowing it’s madly important for your wellbeing find ways to do it, get hold of yoga nidra, or learn breathing exercises, meditation or find a method that works for you.

Lie with legs up Lie on your back, and put your butt against a wall so your legs can stretch up against a wall. This is a powerfully restorative pose that’s beneficial to your heart. It gives your heart a rest so it doesn’t have to pump so hard. It slows your heart rate allowing you to be relaxed and calm your mind. Stay here for 5 minutes and see how your breathing pattern changes.

Tune into the ‘how of happiness’ Sonja Lyubomirsky, author of The How of Happiness, identified 12 behaviours to practice for a happier life. These are: Express gratitude; cultivate optimism; avoid overthinking and social comparison; practice acts of kindness; nurture social relationships; develop strategies for coping; learn to forgive; increase flow experiences, or intense focus on the present moment; savour life’s joys; commit to your goals; practice religion and spirituality; and take care of your body.

Obviously if you’re in a spiral with coffee and sugar addictions, you’ll get your addictions calling out but listen behind all that and you’ll get the right information. Eat what you really want - and only what you really want—every single time you get hungry.

Regard hunger as a precious resource; too valuable to waste on foods you don’t care for. Trust your body to know best without focusing too much on nutrition. Believe that your body’s natural desire for a variety of foods will reliably provide you with nutrients you need.

Ban chemicals from your cupboards Twenty six seconds is all it takes for chemicals to enter your blood stream from your body products. Clean out all body products that contain chemicals and replace them with homemade or organic and natural products.

Lie with legs up Lie on your back, and put your butt against a wall so your legs can stretch up against a wall. This is a powerfully restorative pose that’s beneficial to your heart. It gives your heart a rest so it doesn’t have to pump so hard. It slows your heart rate allowing you to be relaxed and calm your mind. Stay here for 5 minutes and see how your breathing pattern changes.

Stock up on baking soda Baking soda is the most fabulous beauty ingredient. You can make all kinds of scrubs for skin care, use it as an exfoliator, to soften rough heels. You can add a teaspoon to your cleanser or shampoo. It’s good for almost anything.

Always remember your feet Give energy and attention to your feet. Feet are so often neglected yet they contain all the nerve endings related to the rest of the body. Soak, massage, moisturize and care for them. Use this recipe to repair cracked heals. Grind a handful of rice into a coarse flour. Add a few spoons of raw honey and apple cider vinegar to get a thick paste. If the cracks are deep, add a spoon of olive oil. Soak feet for 20 minutes then massage the paste in well.

Let you body tell you what to eat If you tune into your body – it will tell you what it needs and what you should eat. www.wellnesswarehouse.com

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beauty & wellspa

Eco Diva Nicole’s

NATURAL NEW YEAR Resolve to create a more sustainable life for yourself and your family in 2015. It’s not as hard as you might think. Bring in tips from your grandparents back in the days when there were no supermarkets, pre-packed ready made meals, chemically created cleaning products, over the counter drugs or television and internet. Our Eco Diva Nicole Sherwin offers some suggestions to keep you more grounded and eco focused in todays’ busy, informationoverloaded world.

1. Grow your Own Veggie Garden or Window Boxes It’s great fun to creating your own food. Plant it, nurture it and watch it grow. Imagine the positive energy when you put care and love into your food. Choose a wind-sheltered area in your garden or recycle old plastic containers for window boxes. Make sure your soil is good quality and pesticide-free. Choose heirloom varieties of veggies whenever possible and quality herbs. Whether living on a large plot or tiny apartment, you can grow your own food.

2. Get Creative in the Kitchen There is nothing more nurturing and satisfying than a home-cooked meal, made with love.

The intention you put into cooking for yourself and your loved one’s is incredibly nourishing.

Besides, preparing your own food means you can control what goes onto your plate and into your body. You can be sure you’re eating a whole foods, organic, non-genetically modified diet.

3. DIY Non-Toxic Cleaning Products Clean and scrub your home with DIY, non-toxic products. Simple yet truly effective products like baking soda, white vinegar, lemon, castille soap, and essential oils will suffice for most of your cleaning needs.

4. Make Natural Cures and Remedies Throw away your need to buy over the counter drugs for your health issues, instead learn the therapeutic benefits of essential oils and healing foods like garlic, ginger, lemon and onions (great to combat colds and flu). Rinse your sinuses with warm water and sea salt; gargle with tea tree and eucalyptus oils to soothe sore throats and clear blocked sinuses. Rub lavender essential oil onto aching muscles and stiff joints for soothing relief. There are many natural remedies right in your own home.

5. Create Chicken Soup for the Soul Not only a best-selling book, but literally, homemade chicken soup or broth is one of the most soothing and nourishing remedies if you are feeling under the weather. It also helps boost immunity and lifts a low energy mood. Use organic chicken and lots of fresh, organic veggies. Make pot full of broth once a week and use it as the base for your weekly cooking.

6. Community Spirit It’s been proven that people who have close relationships and community groups live longer, happier lives. It’s because ‘sharing really is caring’. Share issues with close friends and allow them to help you work through your concerns. Do the same for them. Online communities also work if you are more of an internet focused person, just find people you know you can trust. Less stress, means better health.

dye your hair gently Get outdoors as much as possible and absorb Vitamin D. When the sun’s effectively not shining, take withou and Vitamin D supplements to help with blood circulation and boost immunity. Being outdoors and in nature also helps to de-stress, lift your spirits and brings about a real shift in energy. using chemicals 7. Nature is Nurture

This is what our grandparents lived by and still works today, we just have to remember that natural is usually always best. www.ecodiva.co.za Twitter@ecodivanicole facebook.com/ecodivanicole www.vitology.co.za

helping you live life well

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Things you need to know about…

juicing What’s in a glass?

One glass of carrot juice gives you the same nutrients found in five cups of chopped carrots, according to experts at the Stanford Cancer Centre. That’s a lot of antioxidant vitamin A, K and B folic acid.

Juicers matter

When it comes to juicing, it pays to invest in a powerful, high quality juicer. The cooler juice stays, the better it is for you. Different types of juicers work in different ways. Cold press juicers (also called ‘masticating juicers’) work by first crushing and then pressing fruit and vegetables.

High powered blenders are like normal blenders – just more powerful, as the name suggests. Both machines keep fruit and vegetables at a lower temperature while they’re juiced, preserving goodness.

Seven-a-day

The researchers behind the Health Survey for England recommend eating seven portions or more of fruit and vegetables daily. After studying the eating habits of more than 65,000 people for almost a decade they found that fruit and vegetables could have a protective effect against disease because of their rich supply of antioxidants.

Superfoods pack a punch

Want to give your juice a boost? Add a superfood powder. Try moringa, considered the most antioxidant-rich food on the planet. It’s packed with 90 nutrients including vitamins, minerals, chlorophyll, and omega fatty acids.

Why fresh?

Freshly squeezed juice is filled with essential vitamins and minerals, phytonutrients, and antioxidants. Packaged juices are often heat treated, which can destroy vitamins and other nutrients. Fresh juice, especially cold pressed juice, is the superior way to go.

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Win with WIN

Send us a picture of yourself enjoying your favourite Smooze and stand the chance to win a Smooze hamper! What will it be? Mango and Coconut, Pink Guava and Coconut, creamy Coconut milk or Pineapple and Coconut?

Send your photo to win@wellnesswarehouse.com or tag us on Competition dates: 1 January to 30 January 2015. Winner will be notified by 7 February 2015. T&C’s apply.