Raw Living by Wellness Warehouse

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JAN 2016

Raw LIVING The Wellness Warehouse magazine

GUIDE TO RAW Make it easy, make it now DIY chocolate & hemp milk

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

Naturally Uncooked & Unaltered

TOXIC OVERLOAD

HOME SCHOOLING

Know your toxin Love your liver

Could this be your solution? Supervision & social challenges1

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herbal teas We have created a selection of Wellness herbal teas made from only the purest herbs. The teas can be used for their calming properties to digestive aid, body cleansing or as a diuretic. All the herbs are natural or organic, ethically sourced and of the highest quality.

High potency herbal tea range Natural and organic ingredients

Caffeine free Unbleached tea bags

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PUBLISHER'S LETTER

magazine

Dear Wellness Readers

e’re starting 2016 with a focus on RAW. Typically we think food when we think RAW. Instead, I’m approaching it from a more holistic philosophy, one that’s a great way to kickstart the New Year. A year being more in tune with who we are as individuals and the steps we need to take to become our best selves. So think raw, do raw and be raw. Raw emotions, raw truths, raw movements, raw nutrition.

Raw emotions means being in tune with how you feel and your natural self, not masking the way you feel, not being scared to feel one way or another. Raw truths means knowing you are entitled to be just the way you uniquely are. Being free and liberating your own truth. Raw movement emulates functional activities you can do in your daily life. Bend down, stand up, jump around, push and pull. Functional exercise, does just what it says and enables us to move freely, to run, to jump - be ready for that last minute hike up the mountain, or even just carrying grocery bags up a couple of flights of stairs - it’s definitely not about doing more single dimensional bench press or lat pull downs. Raw nutrition is eating foods in their most natural form, just the way nature intended, with no degradation or damage from the cooking process. As a business we are also going raw in 2016… getting down to what the essence of wellness is and dedicated to offering you the real deal. So here’s wishing you a fantastic raw start to the New Year! In wellness

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

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

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

Sean

Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200 Wellness Warehouse Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 7007

EDITOR’S LETTER

Happy healthy and raw

here’s no better time than a New Year to start good eating habits and get rid of old one’s. This issue focuses on the joys of a plant-based diet filled with lots of raw ingredients. Browse our pages for all kinds of detox solutions, how to care for the liver, and what to drink to lose a few. For chocolate lovers, we’ve got a recipe to make your own anti-oxidant rich healthy chocolate.

It’s interesting to see the growing trend of home schooling – many families are choosing this option and using internet based community groups to provide social interaction. Healing families, leading face care ingredients, self-seeding gardens, toxins, juicing and so much more are packed into this issue that ushers in a fabulous new 2016. Happy New Year, may yours be filled with insights, growth and happiness. In joy and abundance

Robyn

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

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

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com

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

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pH 7 water Wellness has gone right to source to bottle this perfectly balanced pH7 natural mineral water. Our water contains the best possible combination of minerals, including calcium and magnesium, to be found in a local water. It is the most natural way to hydrate.

Alkaline pH7 bottled water Unique mineral composition and trace elements Highest calcium and magnesium content Bottled at source locally in SA

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JANUARY 2016 EAT WELL 16

YOUR GUIDE TO GOING RAW - Questions like why go raw, what is raw, how do you transition into a raw diet and what are the benefits, are all answered here.

SUPER SIPS - Follow our guidelines for drinks that slim you down – whether they fight fat, boost metabolism or cleanse the body, ingredients like apple cider, green tea, grapefruit and others will slim you down rather than contribute to your calorie intake.

DIY CHOCOLATE - High cacao chocolate is well known to be beneficial and filled with anti-oxidants, make your own with this extra delicious recipe.

BANTING DESSERT - Avocado chocolate mousse is such a healthy dessert it doubles as breakfast.

LOW CARB LIVING - Get the low down on low carb. Low fat eating is fast being replaced by low carb diets. We speak to Dr Westman, Fellow of the Obesity Society about his research on this increasingly popular way of eating.

BE WELL 24

36 46

BE YOUR OWN GURU - Our cover model and international actress Esosa E, explains why she started eating a plant based diet, how to eat according to your intuition, and the immense benefits she’s derived from eating with awareness. KNOW YOUR TOXIN - We speak about toxins so often but most people aren’t even sure of what they are. Knowing where they come from and how they operate in your body is a good start in knowing how to avoid them.

LOOK WELL 40

MOVE WELL 58

LIVE WELL 44

LOVE YOUR LIVER - What does the liver do, how is it affected by stimulants, and how can we care for it, are all covered in this article. DETOX DILEMMA - The good, the bad and the dangerous. Everyone’s heard of a detox diet. Some of them can be dangerous though; we look at popular one’s and get feedback on whether they’re beneficial or simply dangerous.

WELL FACED – Face masks are getting increasingly more effective with scientifically proven ingredients. We look at the latest ingredients and why they’re working so well.

TAPPING INTO MIRACLES - When the family gets together, inevitably healing issues surface. Tapping or Emotional Freedom Technique is a great innovation that’s fun to learn and practice with family members. GONE TO SEED - Grow a self seeding sustainable garden and you’ll have very little replanting to do. Here’s a list of self-seeding vegetables, herbs and companion plants.

LOVE WELL 50

HOME SCHOOLING - There’s an emerging trend of home schooling. Why are parents taking their kids out of school and what does home schooling involve?

ON THE COVER

8 10

MOVING WITH THE ELEMENTS - Nicola Joubert went on a yoga retreat with Shiva Rea and offers us a renewed perspective on how connecting to the elements and seasons can be a heart shifting practice that can open you up and re connect you to yourself.

REGULARS

Events - Music & Mindfulness Editor’s Choice - Resolve to BE… looks at favourite products for January

30 56

Natural Health Tips - Detox and the liver Read Well - From business tips to gardening

Classified - lets you know what’s happening

savvy, be inspired

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

New Year Resolutions

5 Daily Resolutions – smart moves to crack your New Year

MODEL: Esosa E (Raw Girl in a Toxic World) PHOTOGRAPHER: Stephanie Papini STYLIST: Tatum Cochrane The necklace worn by Esosa is from Pichulik available from pichulik.com/shop

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Out & About In January 2016

From music to mindfulness, be sure to book something uplifting to kick off your New Year.

MINDFULNESS

MUSIC WOLFKOP WEEKENDER: LILO RIVER FLOW

MINDFULNESS, ALWAYS AVAILABLE, EVERYWHERE

21 TO 25 JANUARY 2016 - CITRUSDAL

11 TO 15 JANUARY 2016 - KWAZULU

Four days of back-to-nature camping and 2 days of music festival frolics in premium mid-Summer Citrusdal heat. Get excited for long sunny days on the Olifant’s River, bobbing to a laidback soundtrack of the finest electronic music makers. Shake the dust off your floatila devices and meet us where the lush grass meets the crystal waters; where the moon shines over the mountain and adventure seekers come together to dance, play and howl from their hearts. Contact 083 775 0144 for more information.

This retreat is an invitation for beginning and experienced meditators to practice Vipassana or insight using the traditional Buddhist method of Mahasi Sayadaw and Achan Tong. For beginners it is a good opportunity to explore an ancient Buddhist meditation technique and for experienced meditators it is an opportunity to deepen their insight. Mindfulness is developed by a regular walking and sitting practice, maintaining awareness during normal activities like eating, showering, dressing etc. and by daily reports with a teacher. It’s held by Anna Scharfenberg and Jonathan Preboy at the Ixopo Buddhist Retreat in Kwazulu Natal. Log onto www.brcixopo.co.za for more information

AN EVENING WITH RODRIGUES 27 JANUARY TO 6 FEBRUARY MULTI CITY Big Concerts are hosting the legendary Rodriguez who will be performing in Johannesburg, Durban, Port Elizabeth and Cape Town during January and February. Rodriguez has one of the most unique true stories of fleeting fame finally realised, the collective heartfelt dream of a musician beating the odds and finding a place in music history. With a music career that has withstood the test of time; the story of Rodriguez is one of sweet success. Expect Rodriguez to play all your favourite songs. Tickets are available from Computicket and www.bigconcerts.co.za

MATINEE IN THE BARREL SHED 31 JANUARY 2016 - DARLING Pop into Darling for a vibrant music fest held at the Ormonde Wine Estate in Langfontein Steet from 11h30 to 13h00. Cape Town born violinist Sarita Urinowski and Andrew Campbell will perform works by Debussy, Babajanyan, Saygun and Ravel. Book through Quicket.

CREATIVITY, STILLNESS AND THE SPACES BETWEEN 15 TO 17 JANUARY 2016 - DRAKENSBERG In this retreat, we will journey to a place of coming closer to the infinite ways in which we can elaborate the self. With an expanded vocabulary of art materials, found objects, words and silence, we will gently allow the materials and the unconscious to lead the process. Meditation, nature and creativity will be woven together attuning to an inner stillness and abundance of being. Held at the Emoyeni Retreat Centre in the Drakensberg. Hayley Berman is an Art Psychotherapist in private practice, working with individuals, couples, families and groups.

ART OF LIVING HAPPINESS PROGRAMME 15 TO 17 JANUARY 2016 CAPE TOWN In today’s demanding, distracting world the mind is stuck in the past and the future. But happiness is here and now. During the Happiness Programme you will discover unlimited power and freedom - not as a concept, but as a direct experience. The centerpiece of the Happiness Programme is Sudarshan Kriya, a powerful breathing technique that releases stress and naturally allows the mind to be in the present moment. Sudarshan Kriya, time tested based on ancient Vedic knowledge, yields continued growth. Held at the Art of Living City Bowl Centre, 37 Harrington Street, 3rd Floor Gold House, Cape Town. Taught by Gerlinde Vassen and Mukesh Vassen. Contact 083 301 3976 or gerlinde@artofliving.org.za

MINDFULNESS AFRICA 30 JANUARY ONWARDS - KWAZULU This 8-week Mindfulness Based Living Course ends with a two day retreat with Rob Nairn. It explores different dimensions of mindfulness and how to practice it. It also touches on the transformative power of mindfulness and its ability to reduce negative emotions while increasing kindness, joy and equanimity. There will be talks, guided meditations, small group exercises and group discussion., Held at The Waterfall Retreat & Environmental Centre in Debengeni Rd, Waterfall, Kwazulu, Natal. Contact info@waterfallretreatcenter.com for more information and bookings.

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

EDITOR’S CHOICE

RESOLVE

TO BE..

Let yourself off the hook this year and rather than a list of resolutions that involve doing, simply resolve to BE…. Prepare To Repair

Milk Thistle is an herbal supplement that detoxifies and protects vital liver functions. It is made from the leaves and flowers of the thorny milk thistle plant. It’s used to protect liver cells by blocking and helping remove harmful toxins. As with other flavonoids, milk thistle is a powerful anti-oxidant that protects against free radicals. If you love your liver, milk thistle is a great protective product. You can also take it before a party night. Wellness Milk Thistle Extract R149.99

Perfectly Sensitive

Some of us are just simply born with sensitive skin. Esse, in their beautiful way have developed a range that’s perfect for sensitive skin. All the ingredients are 100% naturally derived and 70% of them are organic. It’s pH balanced and designed to keep skin calm and comforted. The range has four products: a cleanser, serum, moisturizer and a special hydro moisturizer with probiotic extracts and prebiotic nutrients in a light Aloe base. Esse Sensitive Range from R390

Super Sporty

Red Berry from Bos is a sports drink with minimal sugar that makes it a medium GI product. It has an optimal mix of electrolytes: potassium, magnesium and sodium for performance, recovery and rehydration. And of course they added Rooibos, to make it potently anti-oxidant, and filled with essential minerals and a little electrolyte boost. Oh, and it’s also delicious. Boss Sports Drink Red Berry R16.99

Clean Dream

Fragrantly Frank

Light one of Charisma’s Hue candles and you will be rewarded with wafts of gorgeous fragrance, enough to fill your whole house. I love the Waterlily & Peony variant. It comes in a coloured glass and is hand poured with a natural wax blend and infused with fine fragranced oil. What’s noticeable about this candle is the powerful and rich scent sure to switch on your senses and create ambience wherever you burn it. Charisma Hue Waterlily & Peony Candle R239

I came across this soap bar and loved the smell. Sweet orange, ylang ylang and rosewood is the nicest combination. It’s also such a nice round shape and easy to use. If you tend to have allergies, it’s a safe hypo-allergenic option and is also pH balanced. Plant oils and extracts are included to nourish your skin. Victorian Garden Pebble Soap Sweet Orange R69

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

Looking for ear relief? Try these unique Swiss quality homeopathic preparations

Similasanâ&#x20AC;&#x2122;s ear drops offer quick relief from several ear related symptoms Use Similasan Ear Wax Relief to help remove wax and clean the ear, reduce chronic ear wax production and soften excess ear wax. Use Similasan Earache Relief at the onset of an earache to relieve pain and to help calm and soothe. Use Similasan Childrenâ&#x20AC;&#x2122;s Earache Relief at the onset of an earache to relieve pain and to help calm and soothe the child.

A PROUD BRAND OF

CONNECT, SHARE

& spread some love

We love hearing from you, what youâ&#x20AC;&#x2122;re up to, what you love and how you are living life well. Here are some of our posts this month. Send us yours and you might just receive a gift voucher.

WIN WIN WIN

Live life well by sharing your wellness moments with us on social media.

R50 OFF YOUR NEXT ONLINE PURCHASE 12

shop wellnesswarehouse.com Visit wellnesswarehouse.com to shop all your favourite wellness goodies. Remember to use the voucher code #rawlivingmag when you check out to redeem your voucher. Voucher code valid for January only.

Every month weâ&#x20AC;&#x2122;ll select our favourite social media post to win a R500 Wellness Warehouse gift voucher. Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram and @Wellnews on Twitter

NOW OPEN

I N T RO D U C I N G

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

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

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recipe

BERYN’S BERRY-LICIOUS BLEND We asked Beryn Daniel, a superfood expert to give us her favourite Berry Smoothie. She came up with a most delicious option and in the process taught us how to make hemp milk.

BERRY BLISS SMOOTHIE Makes 500 ml

INGREDIENTS 1 CUP FRESH STRAWBERRIES, RASPBERRIES, BLACKBERRIES OR BLUEBERRIES 1 LARGE BANANA 1 CUP HEMP MILK (SEE BELOW) 1 TBSP HONEY OR COCONUT NECTAR 1 TBSP COCONUT OIL 1⁄4 TSP VANILLA EXTRACT OR SEEDS OF 1 VANILLA POD 1/2 TSP CINNAMON PINCH OF HIMALAYAN ROCK SALT

Blend everything in a blender. Pour into glasses ready to drink straight away.

HEMP MILK Hemp seeds are loaded with good omega oils. We use this simple milk recipe everywhere – over breakfasts, in smoothies, as a basis for ice creams and in desserts. Makes 600 ml

INGREDIENTS 2 CUPS WATER 1⁄2 CUP HEMP SEEDS 1 TBSP HONEY OR COCONUT NECTAR 1⁄2 TSP VANILLA POWDER, EXTRACT OR POD

Blend and enjoy.

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DID YOU KNOW? Hemp seeds are filled with Omegas, they have a concentrated balance of proteins, essential fats, vitamins and enzymes combined with a relative absence of sugar, starches and saturated fats. Peter & Beryn Daniel are pioneers of the raw and superfood movements in South Africa. Having trained as raw food chefs abroad they returned home 10 years ago and have been sharing their passion for healthy raw cuisine ever since. They run raw food seminars around the country and have written two internationally published books: Rawlicious, recipes for radiant health and The Magic of Superfoods. Recipes contributed from Peter & Beryn Daniel’s latest book: The Magic of Superfoods.

SET A NEW STANDARD WITH

SUPERFOODS

Upgrade your nutrition and set a new standard for your health this year by adding in more superfoods. Superfoods combines the highest quality, nutrient dense, organic and wild-harvested superfoods from around the world into carefully crafted mixes designed to deliver maximum nutrition with great taste.

Combining the power of 5 superfoods for alkalisation & detoxification

Turbo-charge with Cacao Supershake for an energising boost

Superfoods synergistically blended with stress-reducing superherbs. Works well as a delicious smoothie meal replacement drink.

â&#x20AC;&#x153;Keeping it RAW and keeping it REAL because nothing tastes as good as good health feelsâ&#x20AC;? www.superfoods.co.za 0861 000 976

Want to learn more about Raw?

RAWLICIOUS RAW FOOD

1-DAY SEMINAR

Saturday 6th February 2016 in Cape Town Live with raw chef, author and health educator Peter Daniel. Fully raw catered.

For more information contact: info@rawlicious.co.za or 0861 000976

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The argument for raw food is strong – a sustainable, long-term solution to maintaining health.

YOUR GUIDE TO

GOING RAW

by Hayley Cimring

A raw food diet generally means only eating uncooked, unprocessed foods. This means foods in their natural state - nothing more, nothing less. According to raw foodists, living foods have essential enzymes allowing us to digest foods without having to rely on our own digestive enzymes. The cooking process destroys these enzymes, as well as most essential vitamins and minerals.

did you know? In the raw world, cooking means heating anything beyond 46 degrees Celsius. It is easy to test whether you have breached this temperature threshold. If your finger can’t stand the heat, your food can’t either.

hen transitioning into raw foods it is recommended to start slowly, gradually increasing the amount of raw food and decreasing the amount of cooked food you eat, rather than going 100% raw overnight. The raw food diet is not actually a diet, it is a lifestyle choice. A raw lifestyle is sometimes called a ‘living food’ lifestyle. When it comes to eating raw foods, everybody wants to know what foods you can eat. These 7 basic ingredients are a must for your raw food pantry:

1. Fruit and vegetables By their very nature fruit and vegetables are the most alive foods we can eat. Choose

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organic because tests have revealed that organic produce is significantly higher in nutrients than conventional produce.

2. Grains To eat grains on a raw diet, you must activate them. This simply means, soak them in water, rinse them and use wet, or dry for storage. Activating increases the nutritional value of the grain and makes them easier to digest. Include amaranth, millet and buckwheat.

3 RAW IDEAS >

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3. Seeds & nuts Raw nuts can be eaten in their natural form or can be soaked. Some of the most popular examples to soak are almonds, walnut and pecans. Sprouting seeds is an easy way to grow your own live foods. Use a sprouting kit or large glass jar with mesh to grow small seeds and alfalfa.

4. Oils Raw or cold-pressed oils are made by grinding nuts, seeds or vegetables into a paste. Raw oils are created to produce the highest quality and healthiest oils possible. Good examples include olive and coconut oil.

5. Fermented foods Fermented foods are alive and raw because they are full of probiotics (good bacteria). These foods improve digestion and boost your immunity, for example kefir, kimchi and kombucha.

6. Superfoods You should eat superfoods as part of a raw food diet. They are filled with high levels of nutrients and antioxidants that can be easily absorbed and used by the body. Include cacao, spirulina, goji berries, maca and lucuma powder.

7. Honey Raw honey hasn’t been heated or processed in any way. Its anti-oxidant and anti-bacterial properties can help you stay healthy and fight disease. It is also a great natural source of energy for your body. Raw foods are prepared in a special way. Many fruits and vegetables are juiced. Raw foodists also may also blend and chop up their foods.

These are your 3 main kitchen essentials: 1. Slow speed juicer to make fruit and vegetable juices and nut butters, for example the Oscar juicer DA 900 2. Power blender to make smoothies, sauces and nut milks, for example the Nutribullet 3. Dehydrator to make crackers, cereals, dry fruit and kale chips for example, Ezidri ultra dehydrator Other kitchen basics include pairing knives, spatula, peeler, spiraliser and sprouting kits.

What are the cons of eating raw? A raw food diet requires a lot of organization, preparation and motivation to keep it up. What are the benefits of eating raw? When you begin to eat raw many people report more energy when they wake up in the morning. Other benefits include improved skin appearance, excess weight loss and improved digestion. A report from the Journal of Nutrition stated that increased use of raw foods in your diet lowers both cholesterol and triglyceride levels in the body - the main indicators for heart disease.

GLOBAL TRENDS The raw food market has grown substantially in recent years but it is still an emerging category. There is consensus among buyers and marketing managers in the natural health food sector in the UK that, at its most basic, raw food is fairly easily available. It can be as simple as a fresh salad, smoothie or a piece of fruit. As a lifestyle choice where raw foods make up between 70-100% of the total diet, raw is still a niche market. Experts agree that “The argument for raw food is strong – a sustainable, long-term solution to maintaining health. It is also a nutritious solution to the increased demand for unprocessed and allergen-free foods but the challenge has been accessibility.” Recent development of raw convenience food for retail has made the raw lifestyle more accessible. This year the hot trends in the raw sector are nut milks, nut butters, sprouted products, coconut oil, kale chips and superfoods. The latest and most ground-breaking raw food innovation has come in the form of fresh takeaway foods. Far beyond a simple salad, you can now buy raw pizza slices and desserts that give their non-raw counterparts a challenge in look and taste. There has been a real shift to move away from a cake made with gluten, dairy and sugar to one made of raw nuts, coconuts and cacao. Why feel guilty about eating a dessert made with unhealthy foods when you can feel much more comfortable eating a raw dessert? Raw is a growing choice and likely to become the next trendy lifestyle choice.

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3 RAW IDEAS FOR BREAKFAST: Blend soaked chia seeds, nuts and honey to make chia porridge

FOR LUNCH: Coleslaw with cabbage, carrots, goji berries, pumpkin seeds and olive oil Blend several fruits into a fruit smoothie

FOR DINNER: Soup made with beetroot, tahini, miso and sauerkraut Dessert made by blending avocado, cacao and lacuma powder into a cacao mousse

Hayley cimring is a registered Dietician (BSc. Hons Nutrition and Dietetics UCT) at Wellness Warehouse Kloof and is their in-store Dietician. She offers professional advice to customers and answers our customer queries. She has experience with the Food Labelling Regulations and uses her knowledge to assess new products for the stores to make sure they meet certain health and wellness product standards. She looks forward to meeting you in store to help you with your individual dietary and product needs.

did you know? In the late 18th century and into the 19th century, the monks and nuns of France and Germany used raw-food-eating for greater physical and spiritual health. These benefits became evident to the aristocracy of Europe who then went on retreats to attain the same benefits of living food.

bewell

integrative health

Creating a

Healthy Meal Plan

Wellness Ambassador, Remo Belluco encourages a healthy start to the New Year with a meal plan to keep you energised.

any of us have lost our way with food. In our fast-paced world, food has become a means of filling a gap – the tummy gap and often the emotional gap. What is the purpose of food really? By understanding what real food is and what it does for us, we are able to make healthier, empowered and informed choices. The human body needs food for nutrients and to assist with energy production. This is what food is about at its most basic, functional level. The specific nutrients we require are far more than just protein, carbohydrates and fat. More importantly, it is the micro nutrients within these macro nutrients that provide the greatest healing potential and they are also what we are truly ‘hungry’ for. Micro nutrients refer to vitamins, minerals, anti-oxidants and phytochemicals, appropriate fatty acids and appropriate amino acids (protein). They are often lacking in modern, Western diets and the food supply in general, as a result of thousands of years of agriculture which has depleted the soil and lost the wild ancestors of many of our modern day foods. As our food is generally up to 50 times ‘emptier’ than what it should be, even if eating lots of plant-based foods we still may not be getting what we require. Phytochemicals or plant compounds have healing effects and also promote positive genetic expression – i.e healing as opposed to harm. This is partly why phytonutrients play an important role in helping to balance out the effects of modern day stress, pollution, emf’s etc. Any diet should focus on increasing micro nutrients, best obtained from high amounts of diverse, fresh, raw vegetables and some fruit. One of the best ways of doing this is to have daily fruit and veg smoothies and fresh vegetable juices. In addition, fatty acids and amino acids are essential for maintaining health and healing and rebuilding. Regarding fats, we get an

abundance of Omega 6 in our diets - nuts, seeds, avocados, olive oil etc but generally not enough Omega 3. Sources of Omega 3 are predominantly found in chia seeds, hemp seeds, flax seeds, walnuts and oily fish. When it comes to oils, all plant-based oils should be raw and cold-pressed. Heating denatures and makes them proinflammatory, except for coconut oil which is, therefore, the oil of choice for cooking. Oils and fats from animal sources mostly contain pro-inflammatory forms of omega 6 and should be avoided. Where protein is concerned, plant-based sources are easier to digest and less inflammatory than animal proteins. In general we need about 1 gram of protein for every kg of body weight. A mindful mix of nuts, seeds, leafy greens and sprouted legumes may very well provide what you need on a daily basis but if you are very active or concerned you are not getting enough protein, you could supplement with a pea protein powder.

RAW FOOD PYRAMID Medicinal foods Eat sparingly

Cold pressed oils Nutritional yeast Herbs, microgreens sea weed, wheat grass Nuts & seeds Flax, hemp seeds

Proteins, amino acids Eat moderately

Sprouts & Legumes

Fruits & Vegetables

Foundation foods Eat generously

Leafy Greens

Good safe living water

Pea Protein is a superb protein option as it’s easy to digest, is alkalizing and has a low probability of causing an allergic response. Carbohydrates are important. They are the store houses of those invaluable micro nutrients and fiber. Vegetables and fruit should be our main choices and grains should be minimised or eliminated, especially those containing gluten. Quinoa is a great grain substitute. Once the foundation elements of micro nutrients, fatty acids and appropriate protein have been met, the rest of your meal plan should be focused on foods that do not cause inflammation – i.e avoiding animal proteins and dairy, soya, coffee, alcohol, sugar and gluten. Have fun with your food and remember that healthy choices = healthy life!

Contact Remo by email on remo@healthnation.co.za or Cell: 072 455 8002. www.phytopro.co.za

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Brew up a jug of green tea, cool it down then add honey, lemon and mint. Sip on it all day.

SUPER SIPS

by Cheryl Stevens

Certain ingredients increase metabolism, stop cravings and help fight fat. Add them to your drinks this summer and you stand to boost your metabolism and slim down.

did you know? Your metabolism is partly ruled by genetics, but you can rev it up naturally by eating appropriately. Choose foods high in fibre, these will keep you feeling satisfied. Choose fruit and vegetables that routinely prevent sugar cravings. Foods high in Calcium like dairy and superfood maca activate the metabolism. Choose protein (branched-chain amino acids) to keep your metabolism firing, like egg whites. Nuts are jam packed with essential fatty acids and great metabolism boosters.

se common fruit and veg to turn your daily drinks into Super Sips. Our guide below offers long cool drink recipes and new cool ideas to try in the kitchen this summer.

Water We all know water is the best choice for effective weight loss. Stay hydrated as dehydration can make you feel hungry when you are in fact thirsty. Drink at least 6-8 cups a day. If you find water difficult to drink add slices of lemon, lime or orange. Cucumber and mint are a tasty mix and fresh sliced ginger adds a refreshing zing. Drinking your water ice cold, is said to help force the body to burn more energy. If you have a cold temperament then ice water may not be right for you, rather have it at room temperature.

Green tea Green tea has been used for thousands of years as a medicine, but did you know it has the incredible power to shift your fat-

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fighting metabolism into high gear. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories. Make the change and make your first morning cup a green tea. Brew up a jug of green tea add honey, lemons and mint and keep it cold to sip on all day.

Apple Cider Vinegar Apple Cider Vinegar is said to make you eat less by producing a feeling of satiety sooner. Apples are a good source of pectin, and including pectin in your diet can make you feel fuller and more satisfied. A good quality Apple Cider Vinegar made with only apples should contain a good amount of pectin and can suppress your appetite in a similar way. Apple Cider Vinegar may also prevent uncontrollable sugar spikes and crashes that make you want to nibble between meals. When your blood sugar is stable, itâ&#x20AC;&#x2122;s easier to stick to your diet and eat when your body needs it.

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Drink 1tsp of apple cider vinegar in a glass of water before each meal to help control your appetite and hunger cravings.

Chilli Pepper Chillies contain a thermogenic heat producing molecule that gives chilli their fiery personality. It is believed to speed up metabolism through heat production. Research has found that cells burn up to 25% more calories when the body is heated. Trials at Maastricht University found that chillies also reduce appetite by suppressing hunger and prolonging the feeling of fullness. Get your heat on by adding chilli to your green juice. Create your own cleansing chilli lemonade by mixing 1 lemon (rind removed), ½ lime, 1-2 red chillies (deseeded), 1 tbsp. coconut sugar or maple syrup, 400 ml water. Press through your juicer. Blend to your liking (more lemon or more sweetener), but keep the burn as high as you can.

Cinnamon The beautiful bark called Cinnamon decreases blood sugar levels and enhances the action of insulin suppressing regular sugar cravings. Cinnamon is said to slow down the emptying of the stomach making you feel fuller for longer. Add cinnamon to any juice or smoothie or try it in an iced jug of water. It is surprisingly refreshing. Add it to rooibos tea, hot or cold and add sliced ginger for a real detox tea.

Watermelon Watermelons are packed with nutrition, and are a great way to hydrate through the summer. Watermelons may be 92% water but the other 8% is filled with good nutrition and remarkable health benefits. Watermelon is an alkaline food that is great for cleansing and weight loss. Make a watermelon juice with ½ cup mint, 1 cup spinach or kale, 2 cups watermelon (skinned and deseeded) and 1 cucumber. Add crushed ice for a tasty summer cooler. Whether you eat it, freeze it into fruit lollies or drink it, stick to watermelon this summer.

with a diverse range of health benefits. Monoterpene is an effective appetite suppressant and Naringenin, also a flavonoid, balances out blood sugar levels and stimulates the metabolism. Grapefruit although undoubtedly acidic in taste has an alkalising effect on the body. Alkaline foods help our bodies deal with refined foods we eat like white sugar, flour and processed meats. Squeeze yourself a glass of fresh grapefruit juice to start your day or create a grapefruit, carrot and ginger juice. Ginger aids digestion and carrots deliver a blast of vitamin c and fibre to make you feel fuller for longer.

Broccoli Keep your cravings under control with more green veg. Broccoli contains Chromium an essential trace element shown to boost the action of insulin which effectively controls blood sugar levels. This will help control food cravings and reduce appetite. Broccoli is also rich in calcium and vitamin C. These two vitamins work together to help you burn calories faster and more effectively. Calcium activates your metabolism, while vitamin C helps you absorb more calcium. It’s low in sugar and calories and perfect to add to your juices and smoothies daily. Try a hardcore green juice, 5 cups spinach, 5 cups kale, 1 cucumber, 3 cups broccoli, 1 cup parsley, 1 cup basil and ½ a lemon. Go on, drink your veggies.

Superfoods Add Superfoods to your daily drink; Goji berries are cellulite busting berries and excellent helpers in weight loss and balancing blood sugar levels. Add them to a smoothie, or soak in hot water and drink as tea. Cacao is widely known to reduce the appetite and assist in weight loss. Maca is high in calcium and fibre and is an adaptogen. It adopts to your body’s metabolism, working with your body for optimum results. Baobab contains high levels of dietary fibre, calcium and antioxidants.

125mg per capsule

400mg per capsule

NO ADDITIVES OR PRESERVATIVES NO ARTIFICIAL FLAVOURANTS OR COLOURANTS NO HIDDEN INGREDIENTS (Full label disclosure) WHEAT & GLUTEN FREE

Grapefruit Grapefruit is low in calories and rich in flavonoids. Flavonoids are plant pigments wellnesswarehouse.com

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I think we can’t go around measuring our goodness by what we don’t do, by what we deny ourselves, what we resist, and who we exclude. I think we’ve got to measure goodness by what we embrace, what we create, and who we include.” - Joanne Harris, Chocolat

Chocoholics unite

The Latin name for the cacao tree, Theobroma cacao, means ‘food of the gods’; and, with chocolate, that’s not far off. The delicate way it melts on your tongue and dances with your taste buds is almost sinful. Whether you slowly savour every piece or shamelessly gobble the whole bar, everyone has their favourite way of eating chocolate.

did you know? Chocolate is like an edible hug. We know the neurotransmitter, serotonin, is a mood-lifter. One chemical that causes the release of serotonin into the brain is tryptophan and this is found in chocolate.

hocolate is probably the best known food that most know little about. For most of chocolate’s history it was strictly consumed as a drink, and a bitter one at that. Mayans and Aztecs believed the cacao bean had magical or divine properties and used it in the most sacred rituals of birth, death and marriage. In pre-modern Latin America, cacao beans were even considered valuable enough to use as currency. Traditionally chocolate was made raw. Raw chocolate is made from cocoa beans which haven’t been roasted. Roasting changes the molecular structure of cocoa beans, reducing the enzyme content and lowering the overall nutritional value. Unfortunately, commercial cocoa is made

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from roasted cocoa beans, unless stated otherwise. The sweet treat we know as chocolate today likely stemmed from Europe, specifically Spain, where the drink was prepared with honey or cane sugar to suit the European palette. It was later moulded into chocolate bars and became a particularly popular delicacy in England. Today there has been an increased interest around the world in high-quality, handmade chocolates as well as sustainable, effective cacao farming and harvesting methods. Many major chocolate corporations have expanded their artisanal chocolate lines by purchasing smaller producers known for premium chocolates and fair trade cacao farming.

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MAKE YOUR OWN Most chocolate you’ll find in stores today contain sugar or high fructose corn syrup and use soy lecithin as an emulsifier. There are some amazing artisan chocolatiers out there making healthier alternatives but there’s nothing stopping you from being one of them. Here’s how you can create your own ‘food of the gods’.

Makes 2 bars

INGREDIENTS 1 CUP COCOA BUTTER 1 CUP ORGANIC (RAW) COCOA POWDER ½ CUP RAW HONEY 1 TSP REAL VANILLA EXTRACT CHOCOLATE MOULDS

1. Melt your cocoa butter slowly on very low heat using a double boiler. Place the cup or bowl in a shallow pan with around two centimetres of water over medium heat. Make sure the bowl isn’t touching the water but it rests on the pan rim. Slowly stir the oil and butter occasionally until it’s smooth. 2. You could also melt these ingredients on a very low stove-top heat but it isn’t as reliable as the double boiler method. 3. When your cocoa butter is completely melted, remove it from the heat and add your cocoa powder, honey, vanilla and other flavour extracts. If you’re using a solid raw honey, melt this in with the cocoa butter. If you’d like to add any other dry ingredients, measure them out at this stage and stir them together with the cocoa powder.

4. Mix well to ensure all your ingredients are properly combined and smooth. It’s really important at this point to make sure that no water gets into your mixture because it can cause the smooth texture to turn grainy. Be cautious with wet hands or dripping water into your chocolate mould. 5. The next step is the most important one – tasting. Sample your mix to make sure it’s to your taste. You can also sweeten your chocolate mix with stevia or agave nectar. 6. Pour your chocolate mixture into your moulds or onto a baking sheet lined with baking paper or in a glass baking dish to harden. You could also use an ice-cube tray. 7. Let harden for several hours at room temperature until solid and remove from moulds. You can also put it in the fridge to harden more quickly. Your chocolate will store for over a week at room temperature or can be kept refrigerated for longer.

* (Not recommended when pregnant as it may cause uterine stimulation) Use with care if on antiplatelet & anti-coagulant drugs.

Now that you have the foundation for delicious homemade chocolate, here are some extra ingredients to inspire a creative result: • • • • • •

cocoa nibs goji berries dried berries raisins dates, chopped crushed nuts, almonds, seeds

• • • • •

chili powder maca green tea extract carob spices like cinamon, aniseed, or chai

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125mg per capsule

400mg per capsule

NO ADDITIVES OR PRESERVATIVES NO ARTIFICIAL FLAVOURANTS OR COLOURANTS NO HIDDEN INGREDIENTS (Full label disclosure) WHEAT & GLUTEN FREE

* Therapeutic dosages vary greatly, please contact Natural Vibrance for more information.Tel: 021 852 3021

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Most health experts will diagnose you, analyze your lifestyle, or offer specific dietary requirements for you to follow. I simply ask you to look in the mirror. It is there you will find the one with all the answers to live your healthiest happiest life.

Be Your Own

Health Guru

by ESOSA E. also known as ‘Raw Girl’

Health and what constitutes healthy living is personal and individual. Each person comes from a different cultural background, has a unique genetic makeup, blood type, and upbringing. What then are you to make of the overwhelming number of healthy eating fads that all claim to have found the answer to optimal health? Who should you look to for answers on what to eat, how often, and when?

’ve been vegan for over fifteen years, which means my diet excludes meat, dairy, or animal products of any kind. The choice to take on a plant-based lifestyle wasn’t well thought out when I first started at the age of thirteen. I was lactose intolerant, and didn’t eat much meat to begin with so I just decided to give it all up one day and never looked back. As the years progress I have

grown clearer on why a plant-based lifestyle works well for me. My skin is clear and remains youthful, my energy is high, I’m rarely sick, and my diet is better for the planet as a whole. This may sound awesome, but I didn’t always feel my best. In the middle of my journey I fell into a rut. While in college, although still vegan, I began eating a lot of

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processed food. My skin started to break out, and I found myself tired all the time. Around this time my cousin introduced me to the raw vegan lifestyle. She was over thirty but people thought she was still in college, her skin was always glowing, she maintained her ideal weight, and ate a diet that was 100% raw vegan. She encouraged me to eat something every day that was raw, even if it was just one big salad.

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Years later, I was working as an actress and model but was embarrassed because my skin was covered with rash-like pimples. One day I finally had enough and decided to throw out all the pills, lotions, and acnepotions, and deal with it from the inside out with a 100% raw diet. After a month my skin problem was gone, my energy was high, and I felt amazing. I continued on the raw vegan path for about eighteen months before I realised something had to change. Yes, my diet was offering great benefits for my health, but it was incredibly rigid. I felt pressure from the raw food community to maintain a 100% raw diet. Rather than succumb to the ideals of others I decided to allow myself flexibility. In the winter I would prepare cooked soups, and sometimes when eating out with friends or family I would find cooked vegan options to indulge in so I could socialize. What I discovered through this process is that a healthy lifestyle should be flexible, diet shouldn’t become a religion, and the act of eating is meant to be joyous and nourishing. Yes I have restrictions, especially concerning processed food, but I have allowed myself when I am not in my ideal environment to adapt and find the best whole food options available to me at any given time. Too often we get caught up in rules and restrictions that leave us unable to follow our bodies’ intuitive yearnings. However, there is a difference between eating from an intuitive place and eating because of addictive cravings. So how do you learn to truly hear what your body is trying to tell you? Here are three simple ways to be your own health guru.

1. First identify your vices. If you don’t think you have any, ask friends or family for their opinion. Sometimes other people can see what we can’t admit to ourselves. If that doesn’t help you, try keeping a brutally honest food diary for a week. For me it was sugar, sugar, and more sugar. Even though I was vegan, when I was at my unhealthiest I found the need for vegan sweets with every meal. Once I went raw, cut out all unprocessed forms of sugar, and allowed my body time to detoxify, my palate changed. Things I used to eat now tasted too sweet for me to handle! Once you’ve identified your vices you can embrace them and find healthier substitutes.

2. Start clean and detoxify. Next you want to start from a clean slate and detoxify your body. Whether it be a juice cleanse or other form of fast, giving your digestive system a break allows you to flush out toxins from your body and break addictive food cravings. Once you are truly free from addictions, you can apply the third tip.

3. Listen to your body. Pay attention to how your energy and mood responds to different foods. If you have any outward signs of distress like skin issues, fatigue, or aches and pains pay attention to them. Don’t just accept a prescription to mask the underlying issue, spend some time with yourself and do some investigative work. Look at all aspects of your lifestyle. Are you getting enough sleep? Is your work fulfilling and do you have time to relax, or are you stressed out and overworked the majority of the time? What foods may be causing an imbalance? You’ll be surprised at how quickly you can diagnose yourself and prescribe positive changes that you lead you to optimal health. Esosa E.also known as ‘RawGirl’ is a holistic lifestyle expert whose personal health crises and battle with acne led her to change her diet and begin avid studies of holistic health. She is the creator of Raw Girl in a Toxic World, a health blog with writings on numerous health topics. She is also the author of The Acne-Free Diet, a guide to healing acne naturally for life, and Parasites Be Gone!, Raw Girl’s guide to cleansing the body of internal parasites. Her latest book Got Veg? How to Thrive on a Plant-Based Diet, is available online in ebook and print formats on Amazon, iBooks, Kobo, Barnes & Nobles, BookBaby, and more. Aside from a passion for health, Esosa is a producer, actress, and fashion designer. For ongoing health tips and discussion visit her blog at rawgirltoxicworld.com and for more about her adventures as a creative entrepreneur visit esosae.com.

* (Not recommended when pregnant as it may cause uterine stimulation) Use with care if on antiplatelet & anti-coagulant drugs.

125mg

did you know? When following the advice of listening to what your body needs make sure your body is giving you the right information. If you’ve been eating unhealthily you may have set up a pattern of cravings you need to get rid of first.

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per capsule

400mg per capsule

NO ADDITIVES OR PRESERVATIVES NO ARTIFICIAL FLAVOURANTS OR COLOURANTS NO HIDDEN INGREDIENTS (Full label disclosure) WHEAT & GLUTEN FREE

* Therapeutic dosages vary greatly, please contact Natural Vibrance for more information.Tel: 021 852 3021

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recipe

RAW DESSERT for Breakfast

By Julia Pietersma

by The Banting Blondes

Make up a guilt-free dessert so healthy it could double as your breakfast January means New Year resolutions quitting bad habits and taking on good ones. Most resolutions seem to focus around goal body weight, health, fitness and... the ‘D-word’ - DIET! Well getting your dream body in 2016 doesn’t mean saying goodbye to all things delicious. We’ve made a guilt-free dessert that’s so healthy it could double as a breakfast.

AVOCADO CHOCOLATE MOUSE BANTING-FRIENDLY

1. Start by turning your xylitol into the same consistency as icing sugar by processing in a coffee grinder. 2. In a food processor, blitz the avocados, cocoa powder, 2 Tbps xylitol, salt and vanilla extract until it is smooth in texture. 3. Spoon a layer of the chocolate mousse into separate glass jars and refrigerate. 4. Place the coconut cream in a small mixing bowl. Add in the rest of the xylitol and chia seeds. Whisk together for 2 min until fully combined and refrigerate for 1 hour. 5. Add a layer of the coconut cream to the chocolate mousse and sprinkle

Makes 12

INGREDIENTS 3 TBSP XYLITOL 2 RIPE AVOCADOS 2 HEAPED TBSP RAW COCOA POWDER 1TSP VANILLA EXTRACT SPRINKLE OF PINK HIMALAYAN SALT 160 ML COCONUT CREAM 1 TBSP CHIA SEEDS 1 TSP RAW COCOA NIBS

did you know? Avocados Are: - high in Omega 3 - higher in protein than most other fruits - high in fibre - higher in potassium than bananas helping you live life well

DIETING TIPS

FOR 2016

• your new body should start from the inside-out • focus on health rather than weight • low energy, skin and mood problems are all signs of incorrect diet

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LOW CARB LIVING Low fat eating has been upstaged by low carb diets and is fast becoming a more popular way to eat. Dr Westman, Associate Professor of Medicine at Duke University and Fellow of the Obesity Society has spent many years researching diet, fats, carbohydrates, obesity and everything related. He’s also developed a low carb eating strategy called the ‘Adapt programme’, and had enormous success with curbing diabetes and obesity related disease. We were fortunate to catch Dr Westman on a recent visit from America to get the low down on low carb.

ow carb makes sense when you think that the body was originally designed to burn fat. Modern culture has fairly recently introduced grains, sugars and carbohydrates. Most people understand the carb coma, after a big meal one often feels like falling asleep. Studies are only just starting to examine low carb eating and some of the results are highly positive showing excellent results in curbing obesity diabetes and high blood pressure. In obesity circles it’s regarded as a therapeutic diet. What science says is that it’s a healthy way to live and may improve your energy levels way beyond what you had before. The Adapt Programme induces a metabolic state in the body called ‘nutritional ketosis’. This means the body burns fat rather than carbohydrates. Besides weight loss, the other reason to eat low carb has to do with balancing blood sugar. Here’s a simple explanation why: After eating, the pancreas releases insulin to deal with a rise in blood sugar levels (glucose). Insulin stores the glucose in one of three places – the liver, the skeletal muscle or in the adipose tissue as body fat. The liver can only store limited amounts of glucose, and skeletal muscle can store

glucose but only when it needs it, i.e. when glucose levels have been depleted by exercise. So, if the body has enough glucose and the liver and skeletal muscles aren’t particularly receptive to it, (this is effectively known as insulin resistance) the next best place for it to go is to the adipose tissues or ‘fat stores’. If we’re eating a lot of carbohydrates, our bodies learn to store it as fat. This is how we gain weight. Our bodies learn, through years of highcarbohydrate eating and physical inactivity, that body fat is the most accommodating storage depot for persistently high levels of blood sugar. Carbohydrates have a high glycemic response and fat has a low glycemic response. When eating fat, glucose levels rise slowly and insulin is released in much lower levels. Consistent low levels of insulin mean less glycogen gets stored in adipose cells. With elevated insulin levels the body ushers the glycogen into fat cells – it’s under command to store fat rather than burn it. A high-carbohydrate diet not only causes weight gain, it actively inhibits fat loss, explains Dr Westman. Cutting out carbs and replacing them with dietary fat, reverses the command. It turns on fat burning signals and allows stored fat to be helping you live life well

used as fuel for energy. This means excess weight starts to fall away. Knowing which food sets up an insulin response is the most important part of low carb living. Many products labelled ‘low carb’ still have a glycemic effect resulting in fat storage. There is a lot of misconception about what low carb really is and it’s the net carb that needs to be considered. To help people along, Dr Westman has created his own range of Adapt products that are truly low carb. They also help people stay motivated on their low carb venture. They are products that do not raise blood glucose or insulin levels and so, will not sabotage success. The range is available in convenient bars and snack portions. Many people don’t take into account the fibre grams and sugar alcohol grams in carbohydrates. Fibre can also raise blood sugar and sugar alcohol although it doesn’t always raise blood sugar it affects the fat burning result. You can measure your blood glucose to check the effect certain food has by taking your blood sugar level, eating something then checking it again in 45 minutes. Positive results from eating a low carb diet, besides good weight control, is the absence of hunger, and increased energy.

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7 Steps to Healthy Low-Carb Living From The Adapt Programme, A Low Carbohydrate, Ketogenic Diet Manual, by Dr. Eric C. Westman

1. Avoid Sugar and Starch. Sugars and starches are also known as carbohydrates and can be measured in ‘grams’. Try to limit your carbohydrate intake to 20 grams a day by avoiding sugar, bread, fruit, flour, pasta or any other sugary/starchy food that has a lot of carbs. Read the labels. 2. Eat ‘Real Foods’ That Have No Carbs. When hungry, you can have as much as you want of meats (beef, pork, lamb, veal, sausage, hot dogs), poultry, fish and shellfish, and eggs. 3. Eat Fat to Lose Fat. Oils and butter have no carbs. You do not have to limit quantities, but you should stop eating when you’re full. A Word about Veggies: Always remember that fruits and vegetables are healthy but they do contain significant carbohydrates and can slow down ketosis and weight loss. While you are targeting about 20 grams of carbohydrates per day, weigh and measure yourself weekly if your weight begins to increase, you may need to reduce the amount of vegetables you are consuming. 4. Eat Greens Every Day. Enjoy 2 cups of salad greens and 1 cup of non-starchy vegetables (measured uncooked) every day. Veggies can include: artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans, jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, shallots, snow peas, sprouts, summer squash, tomatoes, rhubarb, wax beans, zucchini. 5. Drink Lots of Liquids. In addition to water, drink bouillon as needed to minimize headache or fatigue (unless you have high blood pressure, in which case bouillon is not recommended). You may have up to three servings of coffee, tea or caffeinated diet soda per day (cream and/or artificial sweeteners are allowed) Dr Westman allows these items initially to be used as a ‘bridge’ until you can do without them.

6. Increase Activity/Reduce Stress. Inactivity and stress can negatively impact your health and even make it more difficult to lose weight. Stress management techniques may improve your ability to handle dietary temptations, such as sugar cravings. Increasing your activity level helps reduce stress, build muscle, decrease appetite and improve bone density. 7. Eat When You’re Hungry, Stop When You’re Full. Listen to your body… if you are not hungry you don’t have to eat. A low-carb diet has a natural appetite reduction effect to ease you into smaller portions comfortably. You are not counting calories…you do not have to eat everything on your plate because it’s there.

Thailand TAKE NOTE: Some common food mistakes are: honey, agave, fruit, milk (low fat and full cream) tomato sauce, all condiments, Balsamic vinegar and medications. Be aware that many pills are sugar coated. Banting bread is also a culprit. Most people believe you can have as much coconut /almond flour as you want but in actual fact these products still contain a substantial amount of carbs. Note: Always consult your family physician or a bariatrician before starting any new diet or exercise plan.

did you know? A ketogenic diet results in weight loss caused by the body burning fat. Normally, the body produces energy by burning glucose and carbohydrates. When there’s insufficient glucose and carbohydrates, the body burns fat stores to produce energy. This produces an organic compound called ketones in the blood.

Dr Westman is Associate Professor of Medicine at Duke University Health System and Director of the Duke Lifestyle Medical Clinic. He is currently the President of the American Society of Bariatric Physicians and a Fellow of the Obesity Society and the Society of General Internal Medicine. In 2010, Dr Westman was named the American Society of Bariatric Physicians’ “Bariatricianof the Year” for his work in advancing the field of obesity medicine as well as the Society. For more information on his programme and nutritional products, log on to www.adaptyourlife.com

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February 14

14 nights

The Highlands Bangkok; beautiful temples, wonderful food, and the Emerald Buddha. Travel north to the Golden Triangle, hill towns, hot springs, and elephant riding. We end in the beautiful city of Chiang Mai.

INDIA APRIL 4

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.

Walking Tour of

Tuscany MAY 24

9 nights

We begin in Sienna with 3-7 miles of easy to moderate walking each day. We listen to Gregorian Chanting at Abby Sant`Amtimo. San Gimignano, Via Francigena, Montalcino, Pienza. Visiting olive farms, cheese farms and vineyards. Wine tastings, cooking class included. Most meals including wine. Optional side trips in Italy

Iran SEPTEMBER Jewel of Persia

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When the liver functions smoothly, physical and emotional activity throughout the body also runs smoothly. However, if the liver is out of balance, emotional problems, nausea, dizziness, headache, cramping, menstrual problems, jaundice, weak or blurry vision, and digestive disorders may result. In nutritional terms we tend to simplify the many functions of the liver into Phase I and Phase II detoxification – or ‘chop & mop’ as it is affectionately known – breaking things down and then parcelling them up and dispatching them. It’s very important that these two phases stay in balance with each other, otherwise you might have a lot of potentially toxic ‘intermediate metabolites’ in circulation because they’re waiting to be parcelled up and dispatched.

Natural

health tips supplied by The College of Natural Health

Most of the nutrients needed for Phase I are water soluble and so are needed on a daily basis because the body doesn’t store them. Phase I needs lots of B vitamins, antioxidants and vitamins A, C and E, typically found in unprocessed foods like wholegrains, bananas and molasses, fresh and frozen vegetables and fruit, particularly berries; as well as avocados and almonds.

How does my liver help me detox? The liver’s work involves processing digested food, controlling levels of fats, amino acids and glucose in the blood, and making bile. But did you know it also manufactures, breaks down and regulates numerous hormones including sex hormones, and that it combats infection by clearing the blood of infectious microbes, and neutralises drugs?

Phase II by contrast needs good quality protein such as that found in quinoa, amaranth, tofu and almonds, along with phytochemicals specifically found in garlic, and cruciferous vegetables like broccoli. A very simple daily practice that really helps to stimulate the liver and keep it functioning optimally is to take a glass of warm water and lemon first thing in the morning. Try it, you’ll be amazed at the difference it makes to your feeling of wellbeing.

So if after a period of over-indulgence you decide to ‘detox’, please remember your poor liver needs the nutrients outlined above to clean things up! A daily token of love for your liver by tweaking your diet and alcohol intake is a more sustainable lifestyle choice than a week of starvation and then back to the bad old ways.

This article was written by Nutritional Therapist Georgie O’Conner for CNH (College of Natural Health). CNH trains students across South Africa for successful careers in natural health, and offers Short Courses in a range of natural therapies. www. collegeofnaturalhealth.co.za

did you know? The liver is an incredibly hardworking organ, performing more than 500 tasks daily in the body! 30

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Know your toxin

Toxins, it seems, are everywhere â&#x20AC;&#x201C; but where exactly and how harmful are they?

by Kirsten Alexander

Keep your home as environmentally friendly as possible and do your bit to keeping our world a little safer.

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

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f you read popular natural news, you’re likely to want to hide yourself away and try to exist on air alone. But then again, air itself also holds numerous dangers. We’re inundated with the view that just about everything we do is fraught with danger and these nebulous toxins are simply everywhere. It does seem, however, that the dose of ‘poison’ or toxin is what makes it harmful. Also, different people can handle different doses – certainly an immune-deficient person isn’t going to be able to handle as much as a healthy person. But that’s true of just about anything in life – moderation is key. Before getting into the where of toxins, it’s a good idea to establish what these nefarious things are. Basically, a toxin is defined as a chemical or poison that’s known to have harmful effects on the body. The human body is a pretty efficient machine, however, and is geared up to get rid of potentially harmful toxins; but too much can put a whole lot of stress on the body.

So where do these toxins come from? The air you breathe. Methane and carbon dioxide are released into the environment by cars, factories and the like. Other examples of highly toxic emissions are from tobacco smoke. It’s no smear campaign that second hand smoke is bad for you. While there isn’t a whole lot you can do to keep away from the air, you can make an effort to not contribute to air pollution. Water works. Clean drinking water isn’t necessarily healthy; to get water to your tap in a potable state, numerous chemicals need to be added to it – such as chlorine. In recent years, prescription medications have also been found to be contaminating potable water supplies as filters aren’t able to successfully remove all the components of medications like antidepressants and the like. But, if you’re going for bottled water, make sure the bottle is BPA free. Alternatively, get a good-quality water purifier and use a glass re-usable drinking bottle.

processed food may not be considered a toxin, it is considered to be toxic to the body. As American endocrinologist Dr Robert Lustig says, ‘today’s processed food is loaded with sugars that alter the body’s hormonal balance, creating a toxic environment and an addiction to food.’ You may be aware that the same ingredient that makes up yoga mats has been found in some brands of white bread – so that’s a really good reason to avoid processed bread. You could also be allergic to sulphites, commonly found in wine – if you have an allergy, then they’re definitely toxic to you. A rule of thumb is if you can’t pronounce the ingredients in the food you’re buying, you probably shouldn’t be eating it. The chemical side. While often found in food and certainly in GMO products, pesticides are considered chemical toxins. It’s an absolute must, to go for organic fruit and veg as much as possible; specifically when choosing fruits and veg that may be more susceptible to the absorption of pesticides, like strawberries, peaches, peppers, celery, lettuce and apples. Most medicines and drugs are also considered toxic, especially as they can build up in your body over a period of time. Mercury is a hot topic and is often found in fish, so check before you buy if the fish is mercuryfree. If you can’t tell, don’t buy it.

What’s toxic that you might be using in your every-day life? When it comes to cleaning products, rather choose those that claim to be friendly to the environment and avoid ingredients as listed below: • • • • • •

Dry cleaning spot remover – solvents Oven cleaner – lye aerosols Furniture polish – nitrobenzene, napthalene, phenols Silver polish – petroleum products Air fresheners – phenol, cresol, ethanol, xylene Germ killing disinfectants – cresol, phenol, ethanol, formaldehyde

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As for personal grooming, it’s also best to go for organic and natural so you can avoid these toxic ingredients: • • • • •

• •

Toothpaste – phenol, cresol, ethanol Cosmetics and mascara – plastic resins, formaldehyde, PVP Talcum powder – some contain asbestos Aerosol hairspray – PVP, formaldehyde Antiperspirants and deodorants – aluminum chlorohydrate, ammonia, formaldehyde Permanent press clothing – resins, formaldehyde Synthetic fibres – nylon, polyester, acrylic

did you know?

PROTECT YOUR HOME

According to a Columbia University school of Public Health report, 95% of cancer cases are caused by diet and environmental toxicity. But it’s not about ingesting or being exposed to a huge dose, it’s the accumulation of toxins that can cause chronic disease.

While you can’t control every material that’s been used to build your home, you can ensure you don’t contribute to making it a toxic environment. Use natural cleaning products such as vinegar or bicarb and lemons. Rather use essential oils than air freshener. There’s been a major drive to get South Africans to use energy saving light bulbs, so it’s unlikely you’ll have any compact fluorescent light bulbs (CFLs) around you home; but if you still do, get rid of them (safely) because they contain mercury. Lead-based paint is also unusual now; however, if you live in an older home, there may be leadbased paint on the walls. This doesn’t mean you need to strip all the walls, just ensure that the old paint is covered and sealed (with new paint). Chlorine byproducts are carcinogenic, so try and get chlorine free toilet paper and female hygiene products or paper towels.

Essentially, it is a toxic world and it’s not that easy to avoid a lot of them. But, if you are mindful of the dangers, you can assist your body in building up a strong immune system that will be able to eliminate most harmful toxins. Keep your home as environmentally friendly as possible and do your bit to keeping our world a little safer.

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

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

•

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

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

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

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integrative health

Having a healthy, fully functional body is the best high a person can ever experience

LOVE YOUR LIVER by Carmen Potgieter

Have you ever thought of sending your liver some love? In this article, raw food lover Carmen Potgieter, looks at healthy lifestyle guidelines that care for your liver.

did you know? The liver has a remarkable capacity to regenerate. Even after surgical removal or chemical injury, only 25% of the original liver mass is needed to regenerate back to its full size.

hen looking at the vitally important roles the liver plays – we see how important a healthy liver is. Just like every house needs a good spring clean from time to time – the liver is the most important ‘room’ in the body to give a good sweep out. It’s said that in the body, symbolically, the heart represents the mother and the liver the father. Resolve to keep the ‘father’ of your house functioning at maximum capacity.

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Some of the main functions of the liver are: 1. The liver stores and releases glucose as the body needs it. 2. It stores iron that has been processed from hemoglobin. 3. The liver clears the blood from drugs and harmful substances. It’s where all medication is metabolized. 4. It produces bile that helps break down fat in the small intestines during digestion. 5. Importantly, the liver changes certain chemicals into more useable forms like harmful ammonia to urea and silica to nutritional calcium.

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Not only do toxins get processed in the liver – but emotions too, especially those like anger. This explains why its fairly common for individuals to experience a flair up of emotions a few days into an intense detox. Taking time out for meditation and breathing techniques are a vital part of dealing with emotional build up.

Guidelines for a safe detox:

It is helpful to include products like MSM (Methylsulfonylmethane) and chlorella to a detox programme. Both of them have toxin neutralising properties that bond with toxins (especially heavy metals) and make it easier for toxins to leave the body.

START WITH A CLEANSING JUICE Start the first few days with a juice fast of fresh organic apple, cucumber and lemon juice. Cucumber provides a cooling aspect to hot emotional livers. It’s important to note that with a masticating juicer like the Oscar, your juice will keep it’s nutritional value for a full day in the fridge. A blade or centrifugal juicer only stays protected from oxidation for up to 45 minutes.

The easiest way to give your liver a rest is to have certain days in the week where you have no alcohol or caffiene. Animal protein also provides quite a lot of work for the liver. You might decide to join in on the Meat Free Monday movement and turn it into a fun activity where family members take turns to make veggie dishes. Doing a 21 day detox once or twice a year is a beneficial practice and great habit to get into. You may want to try a few days of only drinking a detox juice. You would need to consult a health practitioner though, if you are going the fasting route. Although a juice fast might sound intense, nutrients are delivered in a perfect bio-availabe form directly to the cells. When the body has ample nutrients it stops sending out hunger pangs and cravings. Juicing is an excellent way to give your liver a break; to flush out toxins; and allow it to operate at maximum capacity. Your liver detox need not be for 21days if this seems too much of a challenge. You could start with 7 days or even 3 days or you could even just swap your morning breakfast for a green juice. Just one step in the right direction will bring you benefits.

REMEMBER - the body is continuously healing itself and any help you provide will be rewarded. Having a healthy, fully functional body is the best high a person can ever experience

Cleaning the liver is a great goal for a detoxification programme. It should be a gentle process and shouldn’t add strain to an exhausted liver.

REMOVE SALT & SUGAR Remove all salt and sugar from your diet. It’s possible that blood pressure might increase during the first part of the detox as toxins move from the lymph into the bloodstream ready to be excreted from the body. If you feel like something sweet, have a little honey with Dandelion tea - great for detoxing the liver. CHANGE ANIMAL PROTEIN TO PLANT PROTEIN During this time swap animal protein for high quality plant protein, like hemp seeds, chia and goji berries – all complete protein sources with a high profile of amino acids. Add the superfood Maca (not a complete protein, it has 17 of the 18 essential amino acids) and you have a benificial hormone component. CUT ALCOHOL & CAFFEINE Remove all alcohol and caffeine. Drink 2 litres of good quality spring water daily to facilitate detoxification.

Carmen Potgieter has launched a new blog called Raw Love with wonderful ideas and tips on healthy raw eating.

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Use specific products to help your liver rejuvenate • Goji berries are a tonic adaptogen, and will enhance the livers’ ability to detox.

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• Milk Thistle is known for it’s restorative nature for liver damaged by alcohol and drug abuse.

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Cutting down on sugar is one of the best anti-ageing practices you can do

By Cheryl Stevens

Naturally good skin

Face masks are a must have in any beauty regime and an excellent way to maintain beautiful skin. See which ingredients you need to match your skin condition and choose one accordingly. Alternatively, make up your own. Follow this guideline showcasing effective natural ingredients to look out for. Face masks are excellent at clearing out pores, cleansing, detoxing and hydrating the skin. But first things first. Determine what skin type you have to help you decide on which mask to buy: •

•

Dry & Sensitive Skin – Use a hydrating mask for dry or sensitive skin. Acne-Prone Skin – Use facial oil as a mask for acne prone or oily skin. Fighting oil with oil rebalances the sebaceous glands and helps heal spots. Oily Skin – A clay mask is perfect for oily skin to exfoliate and draw out impurities. Combination Skin – treat each area separately. Choose a clay mask for an oily T-zone and a hydrating mask for the rest of your face.

Natural ingredients are becoming more common in facial products, but what do they do?

anti-aging qualities. The antioxidants in Rooibos stimulate healthy skin cells and help prevent wrinkles. It also prevents and treats bacterial infections on the skin.

Bentonite clay comes from aged volcanic ash and draws toxins from the skin. It’s mildly exfoliating, and has the effect of binding to heavy metal toxins and impurities from air pollution and food, helping to draw toxins from the skin. Neem Oil comes from a tree. Its healing properties include anti-bacterial and antiinflammatory which help control acne and pimples. Neem is loaded with nutrients and antioxidants and helps protect the skin from environmental damage. Rooibos Extract has loads of ‘superoxide dismutase’, an enzyme with excellent helping you live life well

rooibos leaves

lookwell Manuka honey is raw untreated honey that comes from bees that feed on the Manuka Shrub. Strong healing and antiinflammatory properties, means it helps reduces redness and heals congested or inflamed skin and eczema. Manuka promotes skin regeneration, repairs cellular damage and lessens scarring. It is excellent at hydrating, anti-aging and helping maintain wrinkle free skin. Aloe Vera is a favourite skincare remedy. Itâ&#x20AC;&#x2122;s loaded with immense beauty benefits; including soothing the skin and tackling blemishes. It acts as a calming agent on inflamed and irritated skin.

The A-Z of Vitamins in your mask: VITAMIN A is known to reduce wrinkles, fade dark spots, and smooth roughness to help the skin feel and look younger. VITAMIN B3 boosts hydration which helps reduce redness and strengthen the skins outer protective barrier. Also known to minimize dark spots. VITAMIN C is a known anti-ager. Proven to mop up the free radicals that trigger wrinkling, sagging, and other aging changes. Vitamin C also helps smooth and firm skin and fade dark spots. VITAMIN E eases dryness and bolster the skinâ&#x20AC;&#x2122;s UV defence. Its main function is to protect against sun damage and absorb the harmful UV light from the sun. It also helps in the treatment of skin inflammation.

Olive Leaf Extract improves elasticity and hydrates tired skin. Snail Gel boasts a wide range of antiaging benefits including softened wrinkles, smoother skin, antioxidant protection and improved hydration.

VITAMIN K is great for dark circles and younger, brighter eyes. Fragile damaged capillaries are considered one cause of dark circles under the eyes. Vitamin K may put a stop to this by controlling blood clotting. It also helps treat unsightly skin irritations, like spider veins, stretch marks, blemishes and scars on the skin.

Too busy to get to the Spa?

Open your fridge, and make a natural face mask at home. The Basic Mask 1. Add water to bentonite clay or kaolin clay to make a paste 2. Apply in a circular motion until face is covered 3. Let it dry and remove with warm water Good for: All skin types

The Tropical Mask 1. Mix a banana with a tablespoon of honey until it forms a smooth paste 2. Apply, and leave for 10-15 minutes 3. Rinse well Good for: Dry skin

The Green Mask 1. Mix half an avo with 2 tablespoons of honey and apply 2. Leave for 20 -30 minutes 3. Rinse well. Good for: All skin types, especially dry skin

The Cool Mask 1. Blend half a cucumber with 1 tablespoon of honey and 1 teaspoon of bentonite clay 2. Add additional clay to create a paste if needed 3. Apply and leave for 20 minutes 4. Rinse well Good for: Oily, acne prone or inflamed skin.

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livewell do it yourself

Even though I feel upset, nevertheless I completely and absolutely accept myself.

TAPPING INTO MIRACLES by Bennie Naude

Emotional Freedom Technique is an ‘Energy Psychology’ technique clinically proven to reduce stress and anxiety, to lower cortisol and adrenaline levels in the body, balance food cravings, heal physical pain and more - even severe trauma.

did you know? Emotional Freedom Technique has been clinically proven to reduce food cravings, support weight-loss, release severe Post Traumatic Stress Disorder, and reduce the cortisol (stress hormone) and adrenaline levels in your body.

t works by gently tapping on meridian points. This stimulates the body’s nervous system, and the ability to heal yourself physically, emotionally, spiritually or otherwise. It’s easy to learn and apply to yourself, children or even animals, and to incorporate with other practices and techniques like coaching, therapy, and meditation. It has its foundation in love and acceptance. Tapping around various challenging issues sends a strong message that’s easily assimilated and accepted into your psyche. It’s a great technique to learn and use individually or with the family.

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Once you have identified your uncomfortable feeling or challenging issue you turn it into a statement. You repeat the statement and add the words ‘and I love and accept myself anyway’. You then tap on the meridian points and repeat your statement as many times as you like. You might say something like, ‘I feel upset because of xyz, and I love and accept myself anyway.’

LEARN HOW TO DO EFT TAPPING >

livewell do it yourself

4 Easy ways to incorporate EFT tapping into your day top of the head

they tell you what is troubling them. For the young ones, make it a game of tapping on their ‘magic’ buttons to make them feel better or even better, teaching them how to tap on themselves so they can use it when they need it. As part of their nightly bed-time routine, tap through their points while they tell you about their day.

eyebrow side of eye under eye under nose chin

Food cravings The best times to tap on food cravings are when you don’t actually have the food craving, for example if you ‘must have’ ice cream after dinner, tap on your ice cream cravings in the morning when you wake up.

collarbone

When food cravings do show up, begin tapping through the points immediately. Allow yourself to feel the craving, and add “And I love and accept myself anyway.” If you do give in to the craving and feel guilty or ashamed afterwards, tap through the points and repeat, “And I forgive myself anyway.”

tender spot

under arm

Bennie Naude is a qualified Emotional Freedom Technique practitioner and trainer. Contact Bennie on www.deepliving.com.

karate chop

Stressed, anxious or nervous? As unpleasant as those feelings are (and us urgently as you may want to get rid of them) tune into the feelings in the body and tap through all the points in the diagram. Acknowledge that you feel the way you do, and add ‘And I love and accept myself anyway”. After a round or two, take a deep breath in through the nose and out the mouth. Repeat if need be.

Physical pains & aches? Before you head for the pill bottle, tap instead. EFT works remarkably quickly for most pains and aches like headaches, backache, painful PMS etc. – even when there is a good reason for the pain like a broken leg. Ask yourself “If there was an emotion trapped in this pain, what would it be?” and do a round of tapping on that.

Children Troubled (or troublesome?!) children? Bedwetting, bad dreams, fear of the dark or hyperactive? Tap on their points while wellnesswarehouse.com

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integrative health

Instead of looking to celebrities or internet fads, it’s wiser to rejuvenate your body with health choices suited to you.

DETOX DILEMMA

by Kirsten Alexander

If you’re feeling a little down or sluggish, you may be advised to go on a detox diet. But do they really work?

t’s almost human nature to want a quick fix to everything, from a computer issue to health-related problems. Certainly when it comes to looking good, the faster the better is what people are looking for. But it’s not that simple. It’s well known that if you lose weight too fast on a diet that’s not sustainable, you won’t keep the weight off. Fad diets have proven that time and again. It’s the same with detox diets – are they actually necessary or just a fad?

TRUST YOUR BODY First, you need to understand the basic premise behind detox diets or programmes. Most people are aware that the air we breathe, the water we drink and the food we eat is a potential source of numerous harmful chemicals and toxins. Over time, these toxins build up in the body and are sometimes stored in fat cells. Depending on the toxin and the dose, you could be heading for a health melt-down. Or, just a bit of a struggle. So, detox diets are geared to assist your body in getting rid of these toxins. But, Dr Michael Gershon, professor of pathology and cell biology at Columbia University says that the body is well equipped to get rid of toxins on its own. Your liver is one of the main organs for getting rid of toxins – everything you ingest is broken down and absorbed into the bloodstream and this passes through your liver. The liver then decides what to do with what it’s given. It can store, regulate,

secrete or synthesize important nutrients and proteins, or it can purify, transform or clear toxins and unneeded substances. If you are healthy, toxins aren’t stored in your liver – they are turned into watersoluble chemicals that are expelled from your body through sweat or excretion. If you have hepatitis or alcohol-related liver damage, then your liver may not be able to function properly and toxins may well remain there. So, while many detox diets claim to assist in cleansing the liver, this may not actually be what your body needs. A better option would be to work towards ensuring liver health, giving it the opportunity to work optimally to keep your body toxin free. Your kidneys and colon also play a major role in ridding your body of toxins. Something that is abundantly clear is that your stomach needs bacteria to work optimally. It’s designed that way. Some detox diets offer a colon-cleansing effect and this might be harmful to you. If you flush out your colon, you run the risk of losing important electrolytes and putting your body under too much stress. You may feel lighter and slightly more energetic for a while, but in actual fact your body is going to be depleted of all it needs to perform the way it needs to.

IN SICKNESS AND HEALTH If you’ve been on a detox programme, one of the things you’ll have experienced is nausea, headaches and a general feeling helping you live life well

of overall ‘yuckness’. Most people will tell you this is completely normal because your body is busy eliminating toxins. That may well be, but your body is likely also eliminating lots of good things too. While the concept of cleaning everything out in order to start again may sound good, it really isn’t wise to completely ‘gut’ your body in order to build it up again. Science has quite extensively proven, however, that intermittent fasting can have a greater therapeutic effect than dieting or detoxing. Intermittent fasting can mean limited or no calorie intake on alternative days, or five days on and two days off in terms of eating. It’s said that this type of eating can reduce oxidative damage and inflammation as well as enhance cellular production and optimise energy. This is also tied up with calorie restriction diets, which are said to increase your lifespan and reverse the aging process. It must be noted, however, that calorie restriction isn’t something to be taken lightly because if not planned properly, there is a risk of malnutrition. Resveratrol, found in redwine, among other foods, has been touted as a calorie restriction memetic, meaning it has the same positive effects on the body as calorie restriction, without any negative connotations. That’s not to say you should increase your intake of red wine, but there may well be effective supplements in the future to mimic this effect well. However, all things must be in balance and you’ll still need to live as healthy a lifestyle as possible even if you are supplementing.

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FAT BUSTING While detoxing may not actually help your body rid itself of toxins and may actually be harmful to you, a detox plan to kick-start a healthier lifestyle or weight loss programme can be a good thing. If you are like most people in SA and are on the run most of the time, you probably also tend towards eating convenience food more often than you’d like. Putting yourself on a programme with set rules and a timeline will usually assist you in breaking bad habits and moving into a healthier way of being.

To kick bad habits and get your body ready for more health, do this for a week:

Fill up on fruit, veg, beans, lean protein, healthy fat, water and fibre. Cut out fibre-free carbs, caffeine, artificial sweeteners, alcohol and other liquid calories like fruit juice, and added sugar. Limit your calories to around 1,500 a day.

Renew your health this summer

NO QUICK FIX Instead of looking to celebs or internet fads, it’s wiser to rejuvenate your body healthily. This will take time, but will be more sustainable. It’s quite simple – a balanced diet and a healthy lifestyle. Here’s what to include in your diet: • •

•

• •

Keep it fresh: Organic and fresh fruit and veg are rich in antioxidants – eat lots of them Carbs can be good: Ditch processed and go for whole grain. You need fibre and protein. Don’t throw the good out with the bad. Protein is important: If you’re a vegetarian, make sure you get enough through beans, lentils, nuts, seeds and non GM soy products. If not, rather stick with lean meats. Dairy do: Your body also needs calcium, so don’t cut out all dairy products. If you’re vegan, get yours from kale, broccoli, raw fennel, tahini, oranges, figs, roasted sesame, dates and artichokes. Think fermented: foods like kraut, kefir and kimchi provide probiotics for good digestion. Drink it down: You need to hydrate. It’s a given that water is essential for life.

Then, you need to do all the other things that contribute to a healthy lifestyle, like regular exercise, no smoking or other drugs, get a good night’s sleep and do what you can to reduce stress, and drink alcohol in moderation.

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While your body is generally highly effective at eliminating toxins, there is such a thing as toxic overload. However, it’s always best to get clinical advice before embarking on a detox programme for this reason. Don’t just decide to pick up on the latest internet craze of only eating watermelon for a week, for example. Check what your body needs to work optimally and rather work towards health than try to get it done overnight.

Add these products to your overall healthy lifestyle for optimal benefits.

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livewell grow your own

Leaving vegetables and herbs to go to seed will create a self-sustaining garden, attract beneficial insects and allow the planting ecosystem to complete its natural cycle.

Gone to seed

Jane Griffith is a well celebrated urban gardener, and best selling author of Jane’s Delicious Garden. She’s just launched a new book Jane’s Delicious Urban Gardening that’s all about sustainable city living. We’re so impressed with it we’ve decided to share an extract on a self seeding garden.

did you know? With certain plants you need to keep an eye on disease. Self-sown tomatoes, for example, can carry disease from the previous season. If you have problems with disease, transplant the volunteers to containers out of the garden so the disease isn’t perpetuated.

magine walking through a luscious vegetable garden, brimming with edible plants. Now imagine that somehow, magically, this vision had planted itself. Sounds like a dream? Well it doesn’t have to be. Many herbs and vegetables produce seeds enthusiastically (as long as you leave them to flower) and, with only a little bit of help from us, will continue to plant themselves, providing us with free plants season after season. Or instead of leaving them to self-seed, we can save the seeds, to be sown where we want them to grow. Leaving vegetables and herbs to go to seed will create a self-sustaining garden, attract beneficial insects and allow the planting ecosystem to complete its natural cycle. Self sown vegetables save money and time. They most often produce stronger, healthier plants that germinate and grow in places

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that are best suited for optimum growth. As the seasons pass, these evolve and adapt to the local climate and pests. The hardest part of growing a self-sown garden is learning to recognize the young seedlings so you don’t weed them out! Select the strongest and most vigorous plants and leave them unharvested to flower and go to seed. If you are happy for the plant to self-seed where it is, then leave it to do its thing. If you want plants to grow in another place, pick the seed bearing stems, break them up and scatter them where you want them to grow. The leaves and stems will provide mulch and protection for the emerging seedlings. It helps to press the branches into the ground a little. When we sow a bed of mustard from a seed packet, we might use about 40 seeds. When nature sows seeds, she does it in the thousands. Many of these won’t survive;

livewell grow your own

they will be eaten, washed away or rot. But plenty remain to populate our self-sown vegetable gardens. Sometimes there are too many and then they become a weed. Examples of enthusiastic self-seeders are amaranth, borage, evening primrose, fennel, feverfew, sorrel and tansy. Mange these by cutting the flowers off before seeds form, thereby controlling how many you allow to seed themselves. Plants like tomatoes and gooseberries can also self-seed vigorously. They can be controlled by harvesting fruit regularly and by not placing the fruit in the compost (or making sure the compost reaches high enough temperatures to kill the seed). If a plant seeds itself too vigorously, leave the seedlings to grow to about 10 to 15cm high, then slash them down and chop up the leaves and stems. These rot down, adding nutrients back to the soil. Or with edible oneâ&#x20AC;&#x2122;s such as amaranth, eat them as nutritious and colourful microgreens.

SELF-SEEDING VEGETABLES, HERBS & COMPANION PLANTS Amaranth Forms a red fuzzy seed head that can be left or picked when the seeds begin to fall off it Asian greens (bok choy, mizuna, mustard, tat soi) Produce yellow flowers followed by long seed pods containing beige, brown or black round seeds Basil Makes long spires of purple and white flowers, with tiny dark brown seeds

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Calendula The bright orange and yellow flowers mature into a seed ball with crescent-shaped seeds California poppies Form long seed pods containing tiny round seeds. They self-seed sunnily without ever becoming a problem Cherry tomatoes Leave fruit to ripen and fall. They can become weeds, so learn to recognize the babies Coriander Creates umbels of delicate white flowers, followed by robust-flavoured round green seeds, which ripen to brown. Green coriander seeds are a gourmet secret for home gardeners, tasting of a delicious mixture of fresh coriander leaves and the more earthy flavour of coriander seeds. Self-sown coriander plants tend not to rot as quickly as transplanted seedlings Dill and fennel Form yellow umbels (much loved by ladybirds) followed by cresent-shaped seeds, which ripen to brown

Radish Grows into a tall plant with pink and white flowers, followed by round dark seeds that need to be pushed into the ground Rocket Is a great self-seeder, with white or yellow flowers forming thin seed pods Spinach Produces a central spire with clusters of small white flowers nestled on the stem. These are followed by clusters of green seeds that ripen to brown Spring onions Form a ball-shaped white or pinkish flower (which butterflies love) followed by small black seeds. Will self-sow near the mother plant or you can sprinkle seeds where required Sunflowers Leave the flowering head to dry before saving or scattering seed Swiss chard and beetroot Produce a long central spire with clusters of angular-shaped seed

Gooseberry Self-seeds prolifically and can become a nuisance. Keep it under control by harvesting regularly and keeping the fruit out of your compost Lettuce Goes to seed by growing a tall central spire, with small groups of wispy flowers that produce minute seeds Nasturtium Flowers mature into small clusters of green seed, which gradually dry to beige. The fresh green seed has a spicy flavour and is good pickled

FIND ALL OF JANEâ&#x20AC;&#x2122;S BOOKS AT THE STARKE AYRES GARDEN CENTRE Starke Ayres Garden Centre stock a large range of ORGANIC vegetable seedlings, worm tea, organic insecticides and fungicides for the discerning vegetable gardener.

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

WIN WIN WIN

Both the Rosebank and West Coast branch of Starke Ayres Garden Centre will be issuing a prize of a R250 Starke Ayres Gift Voucher and 1.5kg Starke Ayres Organic Fertiliser to each winner. All you have to do is attach your purchase slip with your name, phone number and email address into the instore competition box. Note that this applies to all purchases over R150 and is valid for the month of January 2016. Starke Ayres Garden Centre will contact the winner telephonically. Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Starke Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450

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WIN 49

lovewell

eco mom & baby

There is no school equal to a decent home and no teacher equal to a virtuous parent. Gandhi

Home-schooling By Kirsten Alexander

Every parent wants the very best for their child, and education that leads to a good life is top of the list. But what if the schools available just arenâ&#x20AC;&#x2122;t good enough? Or what if your lifestyle finds you living on a yacht, out in the hills or travelling frequently? Is homeschooling a viable option?

helping you live life well

lovewell

eco mom & baby

s parents we know our little ones walk, talk and potty train at different stages - when they are ready to do it. We also know there aren’t fully grown adults babbling in baby-talk and still crawling around; so we can be confident that at some stage our babbas will adapt and learn to function as most people do. Why then do we expect our children to suddenly become ready for formal education at the around the same age? This is a question driving much debate around an increasingly popular choice to home-school our kids.

BY THE BOOK There are a couple of important things to know before making an informed choice about home-schooling. It is absolutely legal, however the Department of Education requires that children be registered as home-schoolers, and it only recognises curricula based on the state curriculum. In South Africa, you’ll need to follow the state curriculum for Grades 10 to 12, and register with an examination board to write matric. Research shows home-schoolers are twice as likely to go on to tertiary studies; so home-schooling isn’t at all a disadvantage when registering for universities. The curriculum is standard and workbooks and lesson plans are very well detailed and laid out; you’re not required to be a qualified teacher to home-school your children. One of the biggest challenges you may face in home-schooling your kids is keeping them socialised. This is incredibly important but not difficult if you do your research. There are a number of social clubs and home-school support groups your kids can join and some home-school groups arrange sports days, eisteddfods, prizegivings, workshops and dances. You could also form co-ops with other home-school families and take turns hosting science classes, art activities or field trips.

HOW TO HOMESCHOOL There are options on how to home-school your children just as there are many options for which school to send your child. Home education materials fall into two main categories: textbook curricula or nontextbook curricula. Some work is designed

so students can work independently without much supervision while textbook curricula has a more traditional approach and involves daily completion of work from texts in preparation for tests or exams. One approach, the Living Books and Life Experience approach, is based on the writings of British educator Charlotte Mason. The idea is that children are not simply vessels to be filled with knowledge but that sustainable learning happens with hands-on experience, and reading fun and interesting books, as opposed to simply text books. For more information on this approach read The Original Home Schooling Series by Charlotte Mason. Another approach, developed by Dr. Raymond Moore suggests children are often taught academic skills before they have the life experience or background knowledge to know what they are learning or grasp the concepts. The approach advocates delaying academics until the child is physically, emotionally and mentally ready to cope with the stress of school. For more information read The Successful Home School Family Handbook or Better Late than Early by Raymond and Dorothy Moore. A popular option for home-schooling children of various ages is the Unit Study approach. The idea is to take a theme or topic and develop it over time, integrating all subjects as they apply. This is a more natural way to learn and tends to hold children’s attention on resisted subjects (like maths) more sustainably. It also helps children retain information for longer. How to Create Your Own Unit Study by Valerie Bendt is a good book on this topic. The Classical approach suggests that the great defect of modern education is that we teach our children subjects, but fail to teach them how to think. The idea is to teach language and thinking skills that can be used to master any subject. For more information read Recovering the Lost Tools of Learning by Douglas Wilson. The idea behind the Unschooling approach is that children have a natural curiosity and an innate desire to learn. This drives them to learn as and when they need and want to. The approach suggests offering advice, road maps and guide-books to get your children to where they want to go, rather than being prescriptive on what they

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lovewell

eco mom & baby

should be learning. It’s a more unstructured approach allowing your child to pursue her own interest with parental support and guidance. For more information see The Relaxed Home School by Mary Hood Your approach should consider what your child best gravitates towards and what your own teaching style looks like. You may design your own approach taking lessons from each of the above. It’s important to do your homework before you decide, as a family, on the best route for you and your kids.

did you know? Albert Einstein, Leonardo da Vinci, Claude Monet, Charles Dickens, Wolfgang Amadeus Mozart, Charlie Chaplin, Frank Lloyd Wright, Ray Kroc and Louis Armstrong are among a long list of extremely successful home-schoolers.

IT’S NOT EITHER OR While home-schooling is a big commitment, it doesn’t mean you can’t pursue your own interests or even a career of your own. Of course, your work will need to be homebased but you won’t have to be constantly supervising your children.

South African Homeschool Organisations Eastern Cape Homeschooling Association Cape Home Educators KZN Home Schooling Association Pestalozzi Trust

Many families who choose to home-school their children are one-income families, so it is entirely possible to manage on one income. In fact, most home-school websites will tell you that you can spend as much or as little as you can and still give your child a great education. Having said that, home-schooling is certainly not more expensive than sending your child to a mainstream school.

The Association for Homeschooling

If you have the opportunity to teach your children at home, take it. You won’t regret the time you spend with your children.

Homeschool SA

South African HomeSchool Egroups Footprints On Our Land Homeschool Kitchen Table Tuisonderwys Homeschooling SA Environmental Homeschool Group Christentuisonderwys

lovewell charity

3 Steps to Affirmative Thinking We are what we think.

his simple but powerful dictum summarizes the importance of affirmations. Affirmations are fundamental to the work we do at Earthchild Project teaching vulnerable children in under-resourced communities. Childhood can be a stressful and frightening experience in any household, and many of the children we work with face additional challenges including violence, substance abuse and poverty. The absence of a nurturing environment can impact on a child’s self-confidence, as well as their ability to learn and grow. Research indicates a link between positive, encouraging statements and significant improvements in performance, behaviour and emotional well-being in schools, work place and home. Where expectations are low and praise limited, the tendency is for poor performance and behavioural difficulties. However, effective affirmations go beyond saying, “Good job!” Undirected and unspecific phrases parroted too frequently can lack meaning and sound forced. In fact, it can be counterproductive and start to erode confidence. Research

indicates that the most effective affirmations praise effort rather than innate skills or accomplishments. So saying, “I work hard!” is more effective than saying, “I’m so smart!” The later affirmation can result in fear of the affirmation being disproved, making one avoid challenging situations. In contrast the first affirmation highlights effort. The result is a tendency to embrace difficult situations that encourage learning… even at the risk of failure.

Here are three steps to effective affirmative thinking: 1. Be specific. When praising your child, you might say: “You’re doing a great job at trying to listen carefully to my instructions. Well done!” 2. Focus on the process of learning and growing, rather than end results 3. Encourage self-affirmation. After projects or lessons, give children the chance to learn the vocabulary of self-affirmation by ending lessons with the opportunity for them to talk about what they thought they did particularly well during that lesson.

helping you live life well

With the start of the New Year, instead of focusing our resolutions on what we do wrong or on the end process, we can focus on affirmative statements. So instead of saying, “I’m going to lose weight” we can say, “I love my body and will take care of it”. Earthchild Project is a non-profit based in Cape Town. We have been teaching yoga, meditation, life skills and environmental education to children in Khayelitsha and the Cape Flats for 9 years. Just R200 supports a child with yoga lessons for a year. To donate, go to: Bit.ly/ShareLoveYoga

DID YOU KNOW? An affirmation is a statement of support or encouragement that can be said either by oneself, or by others, to oneself.

Improve Your Sex Drive & Potency Some men experience a reduced sex drive without any sexual dysfunction. Others find it increasingly hard to get an erection, obviously this interferes with sexual enjoyment. This is called impotence. Others have no problem with sexual performance but produce dysfunctional sperm, making conception unlikely for their partners.

Patrick advises: 1. Check your testosterone levels - Men too, can suffer from menopausal symptoms as they age. In men, it’s called the andropause. Symptoms include decreased sexual performance, loss of morning erections and decreased potency, fatigue, depression, irritability, rapid ageing, aches and pains, sweating and flushing. The cause of male menopause is likely to be declining levels of what’s called ‘free’ (unbound) circulating testosterone – the testosterone that’s active and available in the bloodstream. Other reasons are: stress, too much alcohol, poor diet, and even overheating of the testes. Testosterone treatments include pellets, injections, pills and, more recently, transdermal creams. Try one for at least three months but make the appropriate lifestyle changes as well. But if you have lost your enthusiasm for life and love, you can kick-start it by first correcting testosterone deficiency and then you may be more enthusiastic to reduce stress, cut alcohol, lose weight and change your diet. 2. Reduce stress and alcohol - Stress is a major factor in testosterone decline, so it makes sense to reduce it. When stressed, you produce cortisol, providing energy and alertness when needed. It also has an anti-inflammatory effect. Too much stress means too much cortisol, which tends to lower testosterone levels and DHEA levels. Continued stress, lowers your DHEA levels, which means less available to manufacture testosterone. High alcohol consumption is another risk factor for low testosterone. After a period of heavy drinking, the liver may recover but the testes may be less able to. It’s key to reduce alcohol consumption and find other ways to switch off and relax. 3. Reduce your exposure to xenoestrogens - Xenoestrogens are chemicals in the environment with actions similar to the female hormone oestrogen. They have recently been found to be anti-androgenic, blocking the action of testosterone. They are found in pesticides, plastic wrapping and plastic bags. Choose organic vegetables and meat wherever possible to reduce pesticide and hormone exposure, and don’t eat fatty foods wrapped in non-PVC cling film. 4. Increase protein intake and lose weight - A higher-protein diet tends to increase testosterone. A low-GL diet is good for your sex drive, because it has healthy levels of protein. If overweight, insulin resistant or diabetic, this increases oestrogen dominance, which inhibits testosterone. Following a low-GL diet will help you lose weight and correct this problem. 5. Think Zinc - Zinc deficiency is common in impotence and infertility. Zinc is found in high concentrations in the male sex glands and in the sperm itself, where it is needed to make the outer layer and the tail. On average we have half the zinc we need. Take a supplement or eat high zinc foods like oysters, lamb, nuts, egg yolks, rye and oats. 6. Protect your cholesterolc - Testosterone is made in the body from cholesterol. Very low-cholesterol diets, and cholesterol-lowering medication, can lower testosterone levels. Antioxidant nutrients like vitamin E help protect valuable cholesterol from being damaged. Seeds and nuts are rich sources of vitamin E.

Best supplements • •

2x high-potency multivitamin-minerals providing at least 10mg of zinc 1x zinc 10-15mg (giving a total of 20mg with the multivitamin)

• •

1x vitamin E 400mg 1x high-potency omega-3-rich fish oil capsule (choose products with the most EPA)

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

30 Januar y 2016

STAND A CHANCE TO

WIN!

read well book reviews

Book REVIEWS

By Kirsten Alexander

Be business savvy, make your garden feed you, grow wild flowers, eat more fruit and veg and immerse yourself in wellness. Our selected authors this month will tell you how. to integrate more fruits and vegetables in your life as well as over fifty exciting recipes to inspire even the most weary home chef. Edosomwan encourages readers to quit counting calories and begin a joyful relationship with fruit and vegetables.

LOVE HOPE MARVELS | Brian Hattingh self published Brian Hattingh, South African visionary and serial entrepreneur, has compiled a truly inspirational collection of insights garnered from his exceptional experience in business across industry sectors – from banking and insurance to retail and private equity. Accompanied by exquisite imagery and emotive photographs, Love Hope Marvels is a happy place taking the shape of a coffee table book. The book serves to inspire meaning, unlock creative energy and encourage readers to live a rich, fulfilled life. As Hattingh puts it “So, as you weave your tapestry of dreams and experiences, choose threads that are bright, strong, colourful and, whenever possible, golden.” From divine to pragmatic, Hattingh’s book has something for everyone and the secret ingredient truly is love. Love Hope Marvels, published by Brian Hattingh, is available on his website, www.bryanhattingh.com.

Published by BookBaby, Got Veg? How To Thrive on a Plant-Based Diet is available for purchase online on Amazon.

POCKET GUIDE: WILD FLOWERS OF SOUTH AFRICA | Braam Van Wyk Penguin Random House Braam van Wyk takes readers on a vibrant journey of South Africa’s floral splendours in this beautifully illustrated Pocket Guide: Wild Flowers of South Africa. Author of a great number of local flora and fauna books, van Wyk’s intricate knowledge of some of the most delicate and interesting plants in South Africa is something to behold. The book covers around 260 flowers including common and conspicuous plants found all around the country – a perfect holiday-season pocket book for any avid countryside traveller. Published by Penguin Random House South Africa, the book is available on Amazon for purchase online.

GOT VEG? HOW TO THRIVE ON A PLANT-BASED DIET | Esosa Edosomwan BookBaby From the creator of Raw Girl Toxic World, Esosa Edosomwan brings Got Veg? How To Thrive on a Plant-Based Diet to life. Drawing on her decade of experience in the world of plant-based dieting and personal health crises, holistic lifestyle expert Edosomwan has created this perfect guide for anyone seeking optimal health and harmony with the planet. Got Veg? provides practical advice on how

THE WELLNESS CODE | Dr Brain Morris Vista Hill Dr. Brian Morris is a graduate from the world-renowned Johns Hopkins School of Medicine. He trained at the Yale School of Medicine and held a teaching position at Harvard Medical School. In the fashion of The 7 Habits of Highly Effective People, Dr. Morris shares over two decades of experience in the health profession in this helping you live life well

game-changing guide on living life well. Unlike any other health or diet book you’ll likely come across, The Wellness Code: The Evidence-Based Prescription for Weight Loss, Longevity, Health and Happiness, is a delightful and insightful read for any member of the family. Backed by hundreds of medical literature references, the book aims to encourage small and manageable changes in everyday behaviour, leading to a fundamental and positive shift in the way readers live life. Weight loss and other benefits are a welcome side effect to a brilliant and practical guide on achieving and maintaining optimal health. The Wellness Code: The Evidence-Based Prescription for Weight Loss, Longevity, Health and Happiness is published by Vista Hill Press and available on Amazon for online purchase.

JANE’S DELICIOUS GARDEN: HOW TO GROW ORGANIC VEGETABLES AND HERBS | Jane Griffiths Sunbird You won’t need green thumbs to cultivate a successful urban herb and vegetable garden with this guide behind you! Jane Griffiths, Johannesburg urbanite, gives splendid step-by-step instructions on preparing and planting nearly 100 herbs and vegetables in a plain and simple guide. The book offers practical and very useful direction accompanied by photographs to encourage any aspiring gardener, no matter the size of your home or garden. Prepare fresh, wholesome meals with ingredients plucked from your very own garden. Learn about drought friendly plants, living in harmony with bugs, transforming your pool into an eco pond and so much more. Jane is highly inspirational and she’s a living example of what you can achieve if you pay attention to the space around you. Published by Sunbird Publishers Ltd, Jane’s Delicious Garden is available at leading book stores or on Amazon.

movewell

fitness, sleep & massage

Taking time to check in, and honour yourself is a wonderful gift, and an art form we can work on daily.

Moving with the

ELEMENTS

Learning to listen to your body and what it really needs is a skill many of us have lost touch with. Nicola Joubert went on a yoga retreat with Shiva Rea and offers us a renewed perspective on how connecting to the elements and seasons can be a heart shifting practice that can open you up and re connect you to yourself.

did you know? The word emotion literally means ‘energy in motion’ and comes from the Latin verb meaning ‘to move’. When we experience stressful emotions like frustration, agitation and impatience our heart rate becomes erratic and disordered. When we tend our inner fires with regenerative, core heart feelings, like tenderness and gratitude, you allow the body’s natural regenerative capacities to work in your favour, and you become renewed.

aking time to check in, and honour yourself is a wonderful gift, and an art form we can work on daily. So is the ability to open our eyes and really see and feel the world, and the elements around us. Rather than charging off to the gym, power yoga class or run, without thought, it benefits us to stop for a moment, reconnect to ourselves and then decide in a conscious way what will really serve us. Moving in a conscious way with gestures pure in essence has a sacred element to it. To really flow through a sequence, to connect with your body and the elements, in the garden, on the beach in the water can be connecting in a powerful way.

helping you live life well

Namaskar is respectful form of greeting used customarily in India. It’s also used for salutation and valediction. In yogic terms it’s used to describe a special type of breath synchronised movement (vinyasa). It is undertaken as a ritual offering in the form of a synchronised sequence of postures. Although many are familiar with the Surya Namaskar (Sun Salutation) it can be offered to more than just the sun. The ‘Namaskar’ can be for the earth, the river or the moon. It is a movement alchemy designed to awaken and transform the mover to realise the source of their meditation.

movewell

fitness, sleep & massage

TUNING IN TO THE SEASONS We reflect differently with different seasons. In winter we tend to retreat, horde, and hold, in Spring, we renew, warm and grow. In Summer, we let go, live and eat lightly, and wear fewer clothes. We feel more open and outward, with freedom, internally and externally. Then in Autumn we begin to wind down and move inward again. None of these seasons or our natural responses to them is better or worse than each other, they just are. We can find great joy and intrigue within them all. When we honour the seasons and our natural emotional and physical responses to them, we live in flow. Nothing is more appropriate than a fire in winter, under a blanket, drinking, lemon, ginger and honey. And collectively sitting round an outside fire on a balmy summers evening as the sun goes down and the stars appear seems like the perfect thing to do. Spring flowers are as spectacular and awesome as autumn leaves. When listening to our environment we can be aware of whether we’re feeling strong, solar, heat, or soft, reflective, lunar energy. Our bodies shift daily, monthly, and yearly, in response to our lives and our environment, and we simply need to listen. We can just as easily be tempted to stay in a lunar soft flow, as we can stay fired up. Without listening to our internal voice we tend to detach from ourselves. Elemental yoga reconnects us and can be as simple as sinking your feet into the sand, really feeling the earth beneath your feet and sand filling up the spaces between your toes; sitting or lying on a rock soaking up its energy; noticing the rain as it falls; the smell of the earth as it is watered, or simply opening your windows and doors and letting the outside in as you practise.

Support for: • • • •

Adrenal gland function Energy & vitality Manages stress & nervous tension Physical and mental performance

Providing: • 3 clinically researched ingredients at researched doses • Triple action adaptogen formula to support adrenal glands and therefore the capacity to deal with stress • Convenient 1-a-day dosage (up to 2 if required)

CONNECT MORE DEEPLY Breathe deeply Take your shoes off Feel and see the earth Acknowledge the seasons and how you feel Sit or lie on the ground and let it hold you Connect to your body as you move on the earth Make fire, and honour the element of fire Tend to your internal fire Move in water and honour water Honour stillness and movement equally Contact Nicola for Yoga and Swim sessions and workshops. www.lana.co.za With great thanks to all I have learned from my teacher Shiva Rea. Nicola is author of ‘Smile’ a collection of inspiring quotes, sayings and poems. Smile is available through Earthchild or directly from www.lana.co.za. 20% of all profits go to the Earthchild Project.

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Please note complimentary health products do not replace a healthy lifestyle or claim to cure or treat any disease(s). Add these products to your overall healthy lifestyle for optimal benefits.

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

kloof street clinic

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

WELLNESS BASICS: new

Thyroid rapid test

new

Prostate rapid test

new

Uric acid test

new

pH test

new

Blood group

THYROID RAPID TEST

PROSTATE RAPID TEST

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

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

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

Signs to be aware of: • • • •

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

High Risk Patients: • • •

Patients with family history Obesity High fat diets

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

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

Would you like to rediscover your light, sparkle and radiance again in a fun, gentle and light-hearted way? Then join The ‘Follow the Sun’ Tribe. Let’s support and inspire each other as we take you on a journey and guide you through our offerings which include Yoga • Food • Life Coaching and Travel. Join our regular Yoga classes and Lifestyle Motivation Workshops at Wellness Warehouse or check out our exciting adventures for next year...

‘Eat, SUP, Yoga’ Journey

‘Eat, Play, Yoga’ Journey

18th February - 1st March 2016 Ladies Only Journey

June 2016 - Mom & Daughters Journey July 2016 - Ladies Only Journey

Sri Lanka

Bali

Stand Up Paddle, Yoga, surf, hike up Adam’s Peak at sunrise, train journey through tea plantations, and more...

Yoga, spa treatments, meditation, snorkel, ecocycle tour, Balinese cooking course, and more...

To join our Tribe, find out info or book, visit us at...

www.followthesun.co.za

CNH

COLLEGE OF NATURAL HEALTH

TRAINING SUCCESSFUL PRACTITIONERS

CHANGE CAREER

Train to become a Natural Health Practitioner

available o ls a s e s r u o C Short herapies in a range of t

by studying CNH’s International Diploma in Natural Health

0861007824 www.collegeofnaturalhealth.co.za