Serenity & Sanctuary by Wellness Warehouse

Meet our supplier

BILLY THE BEE

KNOW YOUR

Yoga & Meditation

STRESS TYPE

THINK YOURSELF CALM

FLOUR POWER

SMART TIPS TO BUILD LIFE SUCCESS

STUFF DAD LOVES Ultimate guide to Father’s Day gifting

Master glutenfree baking

PLANT AN EDIBLE

GARDEN

Your guide to Planting veggies

Sanctuary Serenity &

June 2014

FREE AT WELLNESS STORES R10 (incl. VAT) OUTSIDE WELLNESS STORES

Offers valid from Sunday 1 June until Monday 30 June ‘14. Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.

Life to your skin. Secuvieâ&#x20AC;&#x2122;s philosophy is to work gently with the skin. This modern skin care range uses certified natural essential ingredients together with the unique plant acid CHD-FA â&#x201E;˘. The skin care system is for sensitive skin and problem skin conditions and is free of colorants, petrochemicals, alcohols, mineral oils, preservatives and perfumes. Secuvie is effective to repair, protect and strengthen sensitive skin.

100% Natural Skin Care with CHD-FA

For sensitive and allergy-prone skin Dermatologically tested

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PUBLISHER'S LETTER

ake a deep breath and keep reading. In the mayhem of life, keeping calm seems to require concerted focus. With the tips we have put together in this issue, it’s certainly acheivable. From drawing meditation to breathwork and mindful techniques you are guaranteed to bring more peace into your life. Knowing what stresses you out helps considerably.

Our feature Think Yourself Calm teaches you how to convert stress energy into building life success while a focus on finding your inner sanctuary points out the importance of releasing emotional blockages from the past. If you are more of a doer than a thinker, follow our guide to creating the ultimate self-sufficient veggie garden. Planting an edible garden is incredibly satisfying and can be achieved even if you live in a small apartment. In honour of Father’s Day we showcase smoothie hacks for busy Dad’s and a guide to choosing the best Father’s Day goodies. I can vouch for the smoothie toolkit and recipes featured. Juicing is another topic we cover. I also highly recommend the yoga routine in our Move Well section. Once you get the technique right you can do it at home. Alongside this we have tips on how to choose a yoga mat. Then for the beauty buffs out there we look at what fillers entail and the latest in anti-ageing skin treatments. Once again we hope the information in this issue will inspire you to Live Life Well. Yours in wellness Dr. Sean Gomes Co-founder

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

magazine helping you live life well

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

ADVERTISING & MARKETING ADVERTISING & DIRECTORY ENQUIRIES: Sue Dall, cell: 084 707 4477 wellmag@wellnesswarehouse.com Rouxmia Bougas, cell: 082 381 4439 rouxmia@wellnesswarehouse.com Monica Rogers, cell: 082 391 0993 monica@wellnesswarehouse.com MARKETING ENQUIRIES: Anna Guerin anna@wellnesswarehouse.com PRINTED BY: Paarl Media Paarl

STORE LOCATIONS Wellness Warehouse Kloof Lifestyles on Kloof, 50 Kloof Street, Cape Town. 021 487 5420 Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200 Wellness Select Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 4707

ON THE COVER:

Wellness Select Palmyra Palmyra Junction, Claremont, Cape Town. 021 671 2363

Our cover star Jean Mbuyamba from D&A Model Management, tells us how he lives life well.

Wellness Select Wembley Square & Wellness Caf Wembley Wembley Square, Gardens, Cape Town. 021 461 3775, 021 462 1007

“I love sport. I consider sport and fitness as a priority in my life and something I take very seriously. I am a professional swimmer and athlete (marathon runner) and enjoy watching soccer. My favorite team is Barcelona.”

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

“Living a healthy lifestyle for me involves eating well and keeping fit. Education is a huge part of my life - I am currently doing my second year in electrical engineering at the Cape Peninsula University of Technology in Cape town.” “In my spare time I enjoy walking on the beach or playing pool with friends. Mostly Saturday or Sunday morning are spent hiking up the beautiful mountains of Cape Town.”

Wellness Select Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 461 2661 Wellness Warehouse Paddocks The Paddocks, Corner of Race Course & Grand Boulevard, Milnerton, Cape Town. 021 551 6335

PHOTOGRAPHER: Anton Robert

Wellness Warehouse V&A Kiosk Kiosk 73, Victoria Warf, V&A Waterfront, Breakwater Boulevard, Cape Town. 021 418 0175 Wellness Warehouse Glengarry Cnr. De Bron & Fairtrees Road, Vredekloof, Cape Town. 021 981 2099

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

Wellness Warehouse Helderberg Helderberg Centre, Somerset West

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com

contents JUNE 2014 EAT WELL 10 14 18 22

FLOUR POWER - Get your head around glutenfree flours with our fool-proof guide to baking with these sometimes tricky alternatives like almond, rice and coconut flours.

SMOOTHIE HACKS FOR BUSY DADS - 5 hacks revolutionise the way you make your favourite highprotein drink including the ultimate smoothie toolkit and three very-very-good-for-you recipes.

JUICE REVOLUTION - We speak to the owner of Juice Revolution for the inside story on how and why juicing has become so popular. CHERMOULA CHICKEN KEBABS - Follow this paleo friendly recipe from The Real Meal Revolution

BE WELL 24 28 30 32

THE STRESS FACTOR - Learn all about stress, how it effects your body and the chemical reactions created in your brain. Find natural and workable solutions. KNOW YOUR STRESS TYPE - 4 different types of stress are easily identifiable and can be counteracted with attitude and lifestyle practices. NATURAL PAIN PREVENTION - Rather than taking strong prescription drugs to help deal with pain, try some natural alternatives. EXPERT Q&A MENS HEALTH - Our experts answer some of men’s common issues and questions.

LIVE WELL 36 38 40 44

THINK YOURSELF CALM - Learn how to convert your stress energy into building happiness and life success with 9 smart tips.

FIND YOUR INNER SANCTUARY - Release emotional blockages from past experiences and find inner peace. Your body is a blueprint for peace, find out how to live in this peace. CONTAINER GARDENING - With the right soil, regular watering and a bit of sunshine almost anything will prosper. Follow our guide to growing your own veggies and get super inspired to start an edible garden.

MOVE WELL 52

SALUTE THE SUN - Learn a yoga routine that stretches all muscle groups with a flowing sequence called Surya Namaskar or Sun Salutation. Not only does it improve the body’s flexibility but it also helps regulate breathing and focus the mind.

LOVE WELL 60 62

ZEN DESIGN - Zen design is a meditative technique that uses repetitive ink patterning to induce a meditative state. It’s a form of meditation that brings a calm and focused state of being.

KIDS & CREATIVITY – We look at arts and crafts that inspire creativity in children while helping them to focus their mind and complete a set task. PRINCIPLES OF FATHERHOOD – Being a conscious father and giving your children what they need for a successful life is key to building strong, well-adjusted individuals. We focus on 5 principles to help fathers get it right. STUFF DAD LOVES – Use our Wellness guide to Father’s Day gifting and find something for every Dad regardless of budget.

www.wellnesswarehouse.com

LOOK WELL 66

54 34

TUCK, LIFT OR FILL – Anti-ageing treatments like botox and fillers are becoming much easier to access and more affordable but how safe and how natural are they? We speak to leading aesthetician Dr Joseph J Huskisson to explain the process and possibilities. SKIN RENEWAL – Skin needling involves putting a roller fitted with little needles across your face repeatedly until it is red and angry - as absurd as this sounds this leading treatment is showing incredible results.

REGULARS Meet our supplier Billy the Bee brings us yoga and meditation products from India and shares tips on how to choose a yoga mat. Dr Yesheen looks at breathing as the ultimate peace maker.

Journey takes us to a fabulous getaway in

Read Well features books chosen to inspire

Classified find out what’s happening in your

Things you didn’t know We look

Darling. your life journey. wellness community with workshops, retreats, therapies and more. more closely at Vitamin C and discover more benefits than simply flu fighting.

NEW 5

EVENTS & happenings ONE TRACK HEART 5 June AIR & Labia Theatre present the screening of “One Track Heart - The Story of Krishna Das,” by Jeremy Frindel at 18h15 to 20h00. For more info email info@airatelier.co.za or call 073 584 2978

EAST MEETS WEST YOGA RETREAT 6 – 8 June In this two-day retreat held at Hearth & Soul Eco Retreat farm Jim Harrington teaches us how to integrate yogic teachings into our lives. The Yoga practices will involve a combination of dynamic flowing sequences, alignment focus and exploratory yoga play. It also includes serene and meditative yoga nidra rest.

REUBEN INVITES 11 June onwards Join Chef Reuben Riffel and some of South Africa’s top wineland chefs at the One & Only in Cape Town for exciting, innovative dinners. At a cost of R345 per person, a three hour tasting feast begins at 19h00 and includes a four course meal prepared by Reuben and a guest celebrity chef. Enjoy the tales and anecdotes of these top chefs whilst you feast on their themed menus including ‘Fruits from the Sea’, ‘East meets West’, ‘Seasonal and Organic’, ‘Flavours of the Cape’ and ‘Grass Fed and Free Range’. 11 June: Chef Gregory Czarnecki - The Restaurant at Waterkloof Wine Estate 9 July: Chef Richard Carstens - Tokara Restaurant 13 August: Chef Margot Janse - The Tasting Room at Le Quartier Français 10 September: Chef Bertus Basson - Overture at Hidden Valley Wine Farm 16 October: Chef Ryan Shell - Haute Cabrière Cellar Restaurant

24 June – 4 July Follow your bliss with Sharni Quinn and her 10 day yoga Bali retreat. Yoga on the beach, meditation studios, cycling through rice paddies, snorkeling in Crystal Bay, sipping on cocktails and more. Contact Sharni on Cell: 071 954 2816 or sharni@ followthesun.co.za for more details.

4 5 15 17 26 29 29

- Hug Your Cat Day - World Environment Day - Father’s Day - Eat Your Vegetables Day - Forgiveness Day - Camera Day - Hug Holiday

Cupping therapy is quite a strange concept to most. It involves sliding one or many silicone cup-shaped vessels onto the skin in a way that creates a vacuum, and leaving it there for a period of time. It has various different therapeutic benefits ranging from relaxation to relieving headaches, detoxification and increasing circulation. Having seen a growing number of celebrities using it (like Gwyneth Paltrow, Jennifer Aniston and Victoria Beckham) I thought I should try it out and so off I went to Dr Maroula Lambis in Tokai for a session.

The earliest known record of cupping therapy comes from the Ebers Papyrus – an ancient medical text found in Egypt dating back to 1550 BC. Other ancient records of cupping therapy have been found in China, the Middle East and Greece. Techniques and types of cups vary. The first known cups were animal horns. Later on fire cupping with glass cups were used, but these days we use silicone cups, which are gentler on the skin. I opted for the general health cupping therapy, which focused on my kidney, liver and tensed muscles. Dr Lambis first massaged my back with sweet almond oil. She then put 9 silicone cups on my back, which formed a vacuum gently drawing my skin into the cups. These were left on for 20 minutes. People who’ve had cupping therapy experience benefits to both mind and body. Whether for relaxation, getting rid of a nasty headache, relief to joint pains or for detoxification, this special method of natural medicine is highly therapeutic. It was probably one of the most relaxing experiences I had in a while. I actually fell into a deep sleep during the process.

EAT PLAY YOGA BALI JOURNEY

DATES TO REMEMBER

WE TRIED IT

Drinking water is highly recommended both before and after a session. This helps flush toxins from your body. Anticipate lots of bathroom stops! If you’re battling with joint pain, muscular pain, sports injuries, colds, flu, asthma, anxiety, stress, detoxification, migraines, sinusitis or indigestion, I highly recommend a cupping session with Dr Lambis. It certainly worked for me. Treatment costs vary between R370 and R550. Contact Details: Dr. Maroula Lambis, Blue Route Medical Suites, Tokai Rd, Tokai, Cape Town. Cell: 082 656 1010 www.holistichealthcare.co.za

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EDITOR’S CHOICE

J o u r n ey w i t h y o u rs e l f Start by spending time alone. Use this time to pamper your body. Remember that… “Solitude is the soil in which genius is planted, creativity grows, and legends bloom; faith in oneself is the rain that cultivates a hero to endure the storm, and bare the genesis of a new world, a new forest.” Mike Norton

Liquid Yoga

Liquid yoga from Mama Mio is a perfect milkymoisturising blend of essential oils, mineral salts and therapeutic herbs for the bath. Think of it as your personal masseuse in a bottle; easing muscle fatigue, providing relaxation, detoxification and energy. Incredible active ingredients include arnica, sage, basil, andiroba oil, fig extract and more. It smells heavenly and is known to create relaxation and happiness. Mama Mio Liquid Yoga R550

Capable clay

French Red Clay provides an age defying facial mask for all skin types. Clay has a wealth of iron oxide that tones, softens, lightens and refines the skin, operating as a natural face lift. Borage essential oil naturally combats wrinkles while rose essential oil is smoothing and regenerating. Alive Products Immortal Beauty R90

Sipping Sensation

Caffeine-free vanilla chai is imbued with sweet, warming herbs sourced from Fair Trade small, independent farmers around the world. Each herb is chosen to bring sweet calm into your life. Pukka Vanilla Chai R74,99

Soy Serene

Light up a beautiful ambience with a soy wax candle. Use them in your yoga class, meditation, bathroom or anywhere you want to invoke a sense of peacefulness. An added bonus is that once the wax has melted you can use it as a skin or massage balm. Soy Lites Wax Candle R129,99

Super Soap

Completely natural, botanical, pure ingredients are combined in a soap bar that cleans and also moisturises. A base of olive oil and organic unrefined shea butter is ‘super-fatted’ with exceptional moisturising oils like baobab, marula, jojoba and rose hip. Safe for sensitive skin. Still Pure Exfoliating Bar R49,99

Liquid Gold BB To The Rescue

Human+Kind’s BB cream is the perfect cover up with added antioxidant benefits. This moisture rich colour creates an even skin tone using natural and organic ingredients helping to reduce UV damage and boost skin repair. The BB cream range comes in two tints: Light to medium and Medium to dark. Human + Kind BB Cream R254,99

Use an argan oil based facial cleanser for a youthful glow. This lightweight, non-greasy gel has pure nourishing healing argan oil together with sweet almond oil and extra virgin olive oil. It also provides lasting natural protection against free radicals, sun damage and premature ageing. Tree of Life Facial Cleanser Gel with Argan Oil 100ml R260

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

COMMUNITY

views & news

Follow Wellness Warehouse’s social media pages and join in the conversation! EMAIL

We love to hear from you. Write to us at community@wellnesswarehouse.com

INSTAGRAM Derrynw WellnessWarehouse #wellnesswarehouse #love #yummy #fun#vegetarian #hotdog #smile #healthy #capetown #southafrica

LeandriKock Happy girl! #treats #coconutwater #cocofina #tea #organic #healthy#wellnesswarehouse

FACEBOOK Tessa van Rensburg wrote: “I visited the wellness warehouse at palmyra junction. I was so impressed with the wonderful attitude, astute advice and warm manner of the person that served me.”

Juice Beauty Makeup giveaway Beverly Howson Nourish Hamper giveaway Melissa George Global Energetics Supplements giveaway Tara Mestern Congratulations! To claim your prize, email rouxmia@wellnesswarehouse.com

TWITTER Diane Leigh Swart @Diane_360ST @wellnews pomegranate chicken salad #divine #kloof #capetown

lara fay woolley @larafaywoolley Thank you to the man who helped me at @wellnews in cavendish square. So knowledgeable. Thats what I call customer service!

Hi there, seldom give credit In this day and age people where credit is due. ntly looking for I called Cape Quarter rece ived very helpful, rece and ice some product adv prehensive client polite, understandable, com would like to and care from a Willie du Toit . acknowledge him ause of that I will It was appreciated and bec the future. in n ofte s lnes be visiting Wel Kind regards Angela

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Gluten-free

FLOURS Everyone seems to agree that using gluten-free flours is tricky. Itâ&#x20AC;&#x2122;s not an exact science and many say baking results seem to differ almost every time. We say, take heart with some fool-proof recipes, get to know how to use all the different flours on offer and hone your baking skills for some incredibly delicious treats.

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OAT FLOUR

COCONUT FLOUR

TEFF FLOUR

There is some controversy about avenin in oats and whether they are actually glutenfree. Coeliacs need to be extra sure about whether oats are okay for them or not. Some oats are cross-contaminated with other grains so double check the oats you choose. Oat flour makes recipes light and nutty. It seems to work well as a cup-forcup substitute for wheat flour. You can actually make oat flour yourself by blending whole oats until they turn into a powder.

Coconut flour is filled with nutrients and goodness. It is both gluten and grain free and is a by-product from coconut milk extraction. Once the milk has been taken from the coconut meat the left-over is dried at a low temperature and ground into a soft, fine powder. This flour absorbs up to four times more liquid than wheat flour. For this reason, remember to substitute a quarter cup for every one cup of grain based flour. Coconut flour can make your recipe dense and dry so compensating with extra eggs or molasses is a good idea. A general rule is to use 6 beaten eggs and 1 cup of liquid for every 1 cup of coconut flour used in a recipe.

Teff is common in Ethiopia where it is consumed as a cereal and made into local Injera bread. Because it has such tiny grains the hull is left intact when the grains are milled. This means Teff flour is high in protein, iron, calcium, and has all essential amino acids. The taste is subtle although nutty and has a mild molasses-like sweetness. Teff is seriously nutritious and easy to use as a substitute to wheat flour.

MILLET FLOUR Millet was first farmed nearly 10 thousand years ago. It has good nutrition and contains protein, essential amino acids and fibre. It is also an excellent source of manganese, phosphorus and magnesium. Unlike most other grains, it is alkaline, which makes it easy to digest and helps balance the body’s natural tendency towards acidity. A light, mild flavour makes it suitable for both sweet and savoury baking. It provides a delicate cake-like crumb to baked goods.

ALMOND FLOUR / ALMOND MEAL Almond flour is also sometimes called almond meal. They are actually the same thing. It consists of either raw unblanched or blanched almonds ground finely into a powder, before it becomes a butter (if ground too much the almonds turn to almond butter). Almond flour is high in protein, is very moist and has an amazing flavour. As you can imagine, it is very rich.

ARROWROOT POWDER Centuries ago, arrowroot powder was apparently used by natives in the West Indies to draw poison from arrow wounds. It is highly absorbent and great for thickening soups, stews and pie fillings. It’s also a good binding agent in gluten-free baked goods. It is made from the root stalk of the arrowroot plant where it is dried and ground into a talcum-like powder. It is not a direct substitute for flour but should be used with other flours.

BROWN RICE FLOUR This delicate, slightly nutty flavoured flour works well blended with other gluten-free flours. Brown rice flour has excellent fibre and protein content. Make sure the variety you buy has been ground very finely. You can end up with a sandy texture if the flour is not fine enough. Although heavier than white rice flour, brown rice flour is more nutritious.

CHICKPEA FLOUR Chickpea flour is also known as garbanzo bean flour. Chickpeas are legumes and contain lots of protein and fibre. They have a great nutty flavour and popularly used in countries like India, Pakistan, and Turkey. They work well when coating vegetables to make pakoras and are commonly used to make flatbreads. The flour has a pale yellow colour with an earthy flavour best suited to savoury dishes.

POTATO STARCH Potato starch has a mild flavour and adds a light texture to baked goods like bread, scones and muffins. It contributes form without being gritty. It also helps keep gluten free baked goods moist and fresh. It isn’t a direct substitute for flour but perfect to use in conjunction with other flours.

QUINOA FLOUR If you are looking for the highest protein content from flour, quinoa is the one to go for. It has more protein than any other flour and has plenty of vitamins and minerals like calcium, iron, zinc, and B vitamins. It’s made from ground quinoa seeds and has a mild nutty flavour but can be a slight bit bitter, that’s why using it in recipes with strong flavours like cacao is perfect. Quinoa flour creates good rise in baked items and is the most nutritious flour you can use.

TAPIOCA FLOUR (or starch) Cassava root is boiled, dried and ground into a fine powder to make tapioca starch. It is typically used as a thickening agent and is very powdery. Tapioca flour isn’t a substitute for wheat flour, but can be used in conjunction with other flours. It has a mild flavour and creates a great crusty texture when added to breads and muffins. www.wellnesswarehouse.com

BUCKWHEAT FLOUR Because is comes from the seeds of a flowering plant, buckwheat is not considered a grain or a cereal. It is an excellent source of protein, fibre and nutrients. Once ground, the seeds make a flour suitable for most baked goods including noodles and crepes. It adds a strong nut taste to cooking. Besides the flour, raw buckwheat groats can be added to recipes for cookies, cakes, granola, crackers, or any other gluten-free baked item.

GOOD COMBINATIONS There are quite a few gluten free flour substitutes you can purchase already mixed. If you want to mix your own, try coconut and almond flour, they work really well together and give baked goods great texture and taste. Try this recipe for your own all-purpose blend.

ALL PURPOSE BLEND Makes 9 cups

INGREDIENTS 3 CUPS OF FINELY GROUND BROWN RICE FLOUR 3 CUPS OF SORGHUM FLOUR 1 ½ CUPS OF POTATO STARCH 1 ½ CUPS OF ARROWROOT POWDER

1. Mix together well and store in a tightly sealed container

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GLUTEN FREE

FIG CHAI TEA LOAF Makes one loaf

INGREDIENTS 1 1/2 CUPS TEFF FLOUR 3/4 CUPS TAPIOCA FLOUR 1 1/2 TSP. BAKING SODA 3/4 TSP. HIMALAYAN SALT 1 CUP BREWED CHAI TEA (BREW A STRONG VERSION WITH 4 TEABAGS) 1/2 CUP COCONUT OIL 1/2 CUP COCONUT BLOSSOM SUGAR 1 1/2 TSP. VANILLA EXTRACT 3/4 CUP BLACK MISSION FIGS, CHOPPED 2 BLACK MISSION FIGS, HALVED COCONUT OIL FOR COATING

Preheat the oven to 190°C. Lightly grease a loaf pan with coconut oil and dust with Teff flour. In a medium sized mixing bowl, combine the Teff flour, Tapioca flour, baking soda, blossom sugar and salt. Combine thoroughly. In a separate large mixing bowl, add the Chai tea, coconut oil, and vanilla extract. Add the liquid ingredients to the dry ingredients and mix well until all lumps disappear and you have a smooth batter consistency. Add the chopped figs. Pour the batter into the loaf pan and tap to get rid of bubbles. Put the 4 fig halves upside down on top of the batter, pressing them down gently. Bake for an hour and 10 minutes or until a toothpick inserted in the center comes out clean. The loaf should be golden brown and slightly firm to the touch when done. Let the loaf cool for half an hour and slice gently. Eat on the same day or wrap tightly and refrigerate.

CHICKPEA FLAT BREAD Allow 3 hours waiting time for the batter Makes 4 burgers

OATMEAL MUFFINS Makes 12 muffins

Pick out a large mixing bowl and measure out the flour. Gradually add

SHOPPING LIST

Health Connection Tapioca Flour 500g R18.99 Nature’s Choice Oatmeal Flour 400g R19.99 Nature’s Choice Chickpea Flour 450g R24.99

Wellness Organic Coconut Oil 500ml R109.99 Wellness Coconut Blossom Sugar 300g R82.99

INGREDIENTS 2 CUPS OAT FLOUR ½ CUPS ROLLED OATS 2 TSP BAKING POWDER ½ TSP CINNAMON A DASH OF NUTMEG ¼ CUP COCONUT BLOSSOM SUGAR 1 CUP SOY OR RICE MILK 1 WHOLE BANANA, COLD ½ TSP ALMOND EXTRACT (OPTIONAL)

2. 3.

RECIPES

This bread keeps well; store it in the fridge and warm it up when you are ready to eat it. Try it cut into cubes and added to soup or pasta.

INGREDIENTS 2 ½ CUPS CHICK-PEA FLOUR 3 ½ CUPS COLD WATER ½ TSP SALT & BLACK PEPPER TO TASTE ¼ CUP EXTRA VIRGIN OLIVE OIL

the water while whisking the flour, making sure to keep it lump free. When all the water has been added, mix until completely smooth and add the salt and pepper. Allow the mixture to stand for about 3 hours. When ready to bake, heat the oven to 190°C. Gently remove any froth that has formed on the surface using a slotted spoon. Prepare a baking tray by pouring all the olive oil into the tray. When the oven is fully heated, pour the batter into the tray creating a layer about 1cm deep. Bake for 30 minutes, until golden. Remove from the oven when done and let cool a little before cutting & serving.

Add 2 cups of oat flour to a mixing bowl. Mix in baking powder, cinnamon, nutmeg and blossom sugar. Put your soy or rice milk and banana into a blender until well combined. Pour this mixture into the oat flour mixture. Add the raisins and mix well. combine. It should look like the consistency of soup. Add a handful (about 1/3 cup) of rolled oats and stir. If it’s still runny, add more oats. The batter should be as thick as oatmeal but not dry. Set batter aside and preheat oven to 190°C. Grease a muffin pan and spoon batter into the pan. The batter will thicken and get a little sticky as it sets. If it’s too thick, thin it out with some soy or rice milk. Spoon into 12 cups, top with cinnamon and bake for 10-15 minutes.

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Good Hope Super Soy Milk 1l R18.99 Wellness Rooibos & Chai Tea 20’s R18.99 Wellness Extra Virgin Olive Oil 500ml R79.99

Wellness Organic Ground Nutmeg 60g R79.99 Wellness Organic Ground Cinnamon 46g R27.99 Himalayan Crystal Salt Fine 1kg R49.99

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Smoothie hacks FOR BUSY DADS There’s life beyond whey protein, dads. Wellness Warehouse’s biggest gift to you this Father’s Day is five hacks that will revolutionise the way you make your favourite high-protein drink. As an added bonus, we’ve also put together the ultimate smoothie toolkit and three very-very-good-for-you recipes.

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1: Be prepared Get enough ingredients together for your favourite smoothie and freeze them together in a freezer-safe container. That way you’ll be able to take them out of the freezer, add liquid and blend in just a minute or two.

2: Sweeten safely Sometimes you need a little something sweet. Not all sugars are created equally, though, and if you’re on a high protein diet or watching your carb and sugar intake in general, you’ll want to choose your sweetener carefully. Xylitol is a great choice as it has a low GI (it doesn’t cause big spikes in your blood sugar levels when compared to regular sugar). Even better, sweeten naturally with fruit like berries.

3: Sneak in some veg If you’re a fan of icy, chilled, smoothies, try replacing the ice you’d usually use with frozen fruit and veggies. Frozen berries are a great option because they’re packed with antioxidants and have a low GI. Don’t neglect veggies, though. Throw some frozen green vegetables into the mix to boost your daily vegetable quotient.

3: Go nuts If you’re looking for a creamier texture, add some nut butter to your smoothie. Macadamia butter is a great source of protein as well as well as manganese, which is essential for a healthy metabolism. Try almond nut butter, too – a good source of calcium.

YOUR SMOOTHIE TOOLKIT: Blender Good smoothies need a good blender. Hand blenders work well for soft ingredients but most can’t cope with things like ice and nuts. Choose a stand alone blender with a solid motor and good blades.

These products are all ideal for adding to smoothies. Just Protein (Just Soy) and Just Whey are high in protein and have no added sugar or flavouring. Oat Bran and seeds are high in energy and fibre.

Healthmakers Vitamix 5200 R9 995

Supplements One of the things that makes the smoothie so popular is that it’s a meal on the go. Pack more goodness into your smoothies with supplements. Powdered superfoods, sea vegetables like spirulina and wholefood supplements made from fruit and vegetables add not only protein but also more easily absorbed vitamins and minerals to your shakes.

Just Whey 450g R169.99

Wellness Organic Maca Powder 200g R94.99

Liquid Using drinking yoghurt, milk (whether dairy, soya or nut) or water as a base for your smoothie can get boring. Stock up on coconut water instead. It’s great for replacing electrolytes after a workout and has a very subtly sweet, refreshing taste.

Just Protein 500g R51.99

Cocolife Pure Coconut Water 300ml R18.99

4: Thicken it up

Shaker

If your smoothie is too runny, add some avo. It’s packed with good fats that will help keep you fuller for longer. If avo in a smoothie sounds a little exotic to you, oats, banana and chia seeds also make good thickeners. They’re all good sources of fibre, too.

If you’re a fan of shakes, you’ll know that adding protein powders to the mix can be messy if you’re not using the right container. Pick a shaker that seals tightly, that’s the right size for you, and that’s made from safe materials.

Oat Bran 500g R31.99

Wellness Shaker R44.99

Ultimate Seed Mix 250g R24.99 www.wellnesswarehouse.com

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THE GOOD FAT SMOOTHIE

Highly concentrated – Mix with juice, water or food

This high-fat smoothie is for the Banters, paleos and anyone looking for a low-carb, high-fat meal on the go. We give this smoothie an extra boost with liquid omega-3 essential fatty acids. It’s very difficult for most people to get enough essential fatty acids, so supplementing is a great idea. Omega-3s are associated with good heart, brain and skin health and are anti-inflammatory in general.

INGREDIENTS 1 AVOCADO ½ CUP COCONUT MILK ¼ CUP COCONUT WATER 1 TBSP MACADAMIA NUT BUTTER 2 TSP XYLITOL POWDER 1 TSP OMEGA FATTY ACID OIL

ConcenTrace

South Africa’s Favourite Mineral Supplement Since 1997 • 72 Minerals & Trace Elements • Ionic (Directly Absorbable) • 100% Natural • Low Sodium • Gluten Free • Kosher/Halal Certified • GRAS-Affirmed • Harvested from the Great Salt Lake, USA

Metagenics OmegaGenics 150ml R669.99

Cut the avocado into quarters and remove the peel. Blend with the coconut cream. Add water slowly while continuing to blend, then add the macadamia nut butter and blend thoroughly. Add remaining ingredients and blend until smooth. Add a few ice cubes if you’d like it chilled.

COFFEE & BANANA SMOOTHIE This is probably the most delicious breakfast smoothie you will ever taste. We’ve made it vegan- and diabetic-friendly by using almond milk instead of dairy milk and by replacing sugar with stevia as a sweetener. Hemp powder is an optional extra for more (vegan) protein.

INGREDIENTS 1 BANANA, PEELED 1 CUP ALMOND MILK ½ CUP COLD, ORGANIC, BLACK COFFEE 2 TBSP PEA PROTEIN 2 TSP XYLITOL

Blend all ingredients until smooth.

Wellness Organic Raw Hemp Powder 200g R42.99

SUPER ‘C’ SMOOTHIE Oranges are known for being full of vitamin C, nature’s cold and flu fighter. One teaspoon of vitamin C powder can contain close to 10 times as much vitamin C as one orange, though, so adding some to your smoothies is a very good idea in the winter months.

INGREDIENTS 1 ORANGE, PEELED AND QUARTERED ¼ CUP ORGANIC/ BIODYNAMICALLY FARMED YOGHURT 2 TBSP COCONUT WATER 1 TSP GOJI BERRIES

Available from Health Shops, Pharmacies and Health Practitioners in Southern Africa.

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Wellness Organic Raw Goji Berries 200g R115

Combine the orange and yoghurt and blend. Add coconut water and blend. Add vitamin C and blend again.

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Distributed by Underworks cc Tel: 011262 0302

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Juice Revolution offers all the benefits of a juice diet without any hassle.

I started a

JUICE REVOLUTION When Fiona Standerâ&#x20AC;&#x2122;s (current owner of Juice Revolution) husband decided to go on a seven-day juice detox, at first she was sceptical. He convinced her to join him, though, and she emerged a week later feeling cleaner, leaner, lighter and more energised than ever. This was the beginning of her very own Juice Revolution. Wellness magazine got the inside story from Fiona.

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How and why did you choose juicing? Juicing chose me the day my husband came home a few years ago and announced he was going on a juice detox. At first I was a little doubtful about living on fruit and vegetable juice for a week but I decided to join in and show my support. A week later I felt amazing. We had tried other ways to improve our lifestyle and get healthier as a couple but nothing compared to the honesty and purity of raw juice. Juicing soon became a part of everyday life and, before we knew it, my own business.

What has juicing taught you about health and wellbeing that you couldn’t have read in a book? I’ve learnt that healthy living is a journey that often takes sacrifices. It can impact those around you, too. Only someone on a special diet like a vegan, a high protein eater or someone who is sugarfree would know what it’s like to go to a dinner party with your own bakkie of food. Imagine going with a bottle of juice! The benefits of these sacrifices, though, are enormous, and those close to you will come to understand why you make the choices you do when they see you glowing with health.

How often do you juice? I do a juice cleanse every three months and in between I drink at least one juice a day, usually for breakfast.

How does juicing fit into your family life? In more ways than one! I run my business from our smallholding in the Winelands, where we also grow some of the produce we use in our juices. We juice on a daily basis to fit in with our lifestyle, whether

it be for a meal, before a sports event, a cleanse or a healthy snack. We drink wheatgrass shots regularly and I’m proud to say that it’s grown and juiced by my three boys: 11-year-old Dylan, and my seven-year-old twins Reuben and Daniel.

What is your top piece of health and wellness advice for other entrepreneurs who balance career and family? As women, we are so entrenched in caring for the daily demands of work and family we neglect ourselves. Too often we are pencilled in at the bottom of our unending to-do lists. As a result we falter under tremendous physical and emotional stress, totally drained of energy. We need to put self-nurturing back at the top of our to-do lists. Making sure our diets are as healthy as possible and that we take in optimum nutrition is one way to this.

What is the biggest lesson you have learnt since starting the Juice Revolution? Juicing is for everybody, from kids to the elderly, from ill people to athletes, from students to professionals, and from overweight people to models.

If you weren’t leading a Juice Revolution in South Africa, what would you be doing? I would be sleeping a lot more! Right now Fiona is busy completing a two-year course towards a Natural Juice Therapy Certificate. At the same time, she runs Juice Revolution, which makes juicing super easy for people looking for the benefits of cold pressed fruit and vegetable juice.

What is Juice Revolution? Juice Revolution offers all the benefits of a juice diet without any hassle. We send you everything you need to juice every day for the period you choose. We extract your juice using one of the best slow juicers in the world, blast freeze it immediately to lock in all the flavours, and deliver it to your door across South Africa. What makes Juice Revolution truly unique is the way the company supports you throughout your journey through clear guidance, daily coaching, herbal teas and key supplements to support the process.

Why juice? Juicing is an easy way to take in more fruit and veggies. Today’s diet tends to be lacking in vitamins and minerals and even those of us careful enough to avoid processed foods and to get in a sevena-day could use a little boost. That’s sometimes easier said than done, though. Think about how long it would take to crunch through four large carrots. Instead, you could pack them into one glass of juice.

Only fresh will do Not just any kind of juice will do, though. Most prepared juice you buy in the shops has been pasteurised to make it last longer. Being treated at high temperatures during pasteurisartion can kill vitamins and minerals and can also kill enzymes that help us digest our food. Exposure to heat and air can also kill important antioxidants that prevent disease and ageing, as well as enzymes that help digestion.

The right ingredients Juicing organic, seasonal, local, fruit and veggies gives you the most benefit. They’re likely to be more nutritious because of the way they’re grown and, because they’re in season and local, they spend less time in transit getting to you, which, means less time spent losing vitamins and minerals. With juicing the number one rule is: the fresher, the better. Another very important aspect is your juicer.

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RECIPE

FLU FIGHTER JUICE RECIPE Makes about two glasses of juice. This is the perfect juice recipe for winter. Lemon is packed with vitamin C, ginger is an age-old remedy for colds and flu and the old adage about an apple a day keeping the doctor away might be true after all. Apples contain quercetin, a natural antihistamine, vitamin C, and free radical fighting nutrients.

INGREDIENTS 1 LEMON 2CM SLICE OF GINGER 3 MEDIUM CARROTS 4 STALKS OF CELERY 3 APPLES

1. Peel the lemon before juicing. 2. Then add ingredients one by one. Note: Juicing is quite powerful. If you take regular medication for a chronic illness, check in with your doctor before starting a juice cleanse to make sure none of the juices or supplements will affect the way they work.

Equipment The right equipment is almost as important as the right ingredients. The two most popular types of juicers use centrifugal force to juice and masticate vegetables, respectively. Juicers that use centrifugal force are more cost effective, but not as powerful as masticating juicers. They canâ&#x20AC;&#x2122;t juice wheatgrass, for example, but are fine for basic juicing, and good for beginners. Masticating juicers tend to be pricey, but their benefit is that they use a slow grinding motion that cold presses juice, keeping temperatures down and preserving more goodness. Theyâ&#x20AC;&#x2122;re also capable of extracting more juice than centrifugal juicers from fruit and veggies.

Supplements Some people choose to supplement their diets when they go on a juice cleanse or detox to further boost the nutritional benefits their bodies are getting. Fiona Stander recommends probiotics to help improve gut health and spirulina and sea vegetables to add B vitamins and iron and zinc, which many people are deficient in. Iron and B vitamins are good for boosting energy levels, while zinc is good for preventing colds and flu.

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LOW CARB

RECIPE

CHERMOULA CHICKEN KEBABS

Recipe from The Real Meal Revolution Book (Quivertree Publications) available at Wellness Warehouse Photo by Craig Fraser

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Low Carb Recipe

CHERMOULA CHICKEN KEBABS with dukkha yoghurt

From The Real Meal Revolution Chermoula is a brilliant Moroccan marinade that is traditionally used on lamb. You can add it to marinades, dip your bread in it or use it to add a good kick to a stew or casserole.

2 YELLOW PEPPERS, CUT INTO SQUARES 16 DEBONED CHICKEN THIGHS, CUT INTO 3 1 ½ CUPS CHERMOULA

CHERMOULA CHICKEN KEBABS WITH DUKKHA YOGHURT Serves 4

INGREDIENTS

FOR THE CHERMOULA (makes 1 ½ cups) 1 ½ TBSP. GROUND CORIANDER 2 TSP GROUND CUMIN 1 HEAPED TBSP TURMERIC ½ TSP DRIED RED CHILLI ½ TSP COARSE SALT 3 TSP PAPRIKA 1 ½ RED ONIONS, MINCED (ABOUT 1 CUP) 2 CLOVES GARLIC, MINCED 1 TBSP TOMATO PASTE 1 HANDFUL FRESH PARSLEY 1 HANDFUL FRESH CORIANDER JUICE OF 2 LEMONS 1 CUP OLIVE OIL 40G ROASTED CASHEW NUTS

1. 2.

Puree all the ingredients into a fine paste. Add to a saucepan and cook for about 15 minutes, until the oil and fibre begins to spit. Store in a sterilized jar for up to a month.

INGREDIENTS FOR THE DUKKHA YOGHURT 1 CUP EXTRA-THICK GREEK YOGHURT 2 CLOVES GARLIC, MASHED ¼ CUP DUKKHA (FROM ANY SUPERMARKET) SALT & PEPPER

Combine all the ingredients and leave to stand for an hour to infuse.

INGREDIENTS FOR THE CHICKEN KEBABS 8 LARGE BAMBOO SKEWERS, SOAKED IN WATER

Skewer the kebabs with a square of pepper, then a piece of chicken and continue the pattern until you have six pieces of chicken on each skewer. Pour the chermoula over the chicken and rub it in You can grill these straight away but leaving them for a while or even overnight will enhance the flavour dramatically. Cook them on as high a temperature as possible until nice and dark on the outside. Serve with the dukkha yoghurt on the side.

NOTE: Fresh coriander and a twist of fresh lime go a long way to freshen this dish up.

More love for olive oil

It’s not only Tim Noakes that recommends eating more olive oil. Although almost everyone is familiar with the benefits of olive oil new positive attributes are being discovered all the time. Where cardiologists might recommend two tablespoons a day for heart health Spanish researchers from the University of Navarra and Las Palmas show that a diet rich in olive oil can protect you from mental illness and depression. Besides boosting the immune system and helping protect against viruses it is lauded for protecting against cancer; for keeping blood pressure balanced; preventing rheumatoid arthritis; osteoporosis and so many more. Studies on the Mediterranean diet and the health implications, without doubt show the benefits of a diet high in olive oil. A new study from France, shows that older individuals who consume olive oil daily may be able to protect themselves from a stroke. The study is part of the Three-City Study, an ongoing multicenter study of vascular risk factors for dementia, was published in the online issue of Neurology. Researchers gathered information from the medical records of 7,625 individuals over the age of 65 from three cities in France: Bordeaux, Dijon and Montpellier. None of the participants had a history of strokes. They then categorised the individuals into three groups based on their olive oil consumption. The researchers noted that the participants all used extra virgin olive oil.

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Modern life has seen an explosion of stress in our daily lives

The

STRESS FACTOR We know weâ&#x20AC;&#x2122;re stressed, but do we really understand the massive impact of stress on our life? By Bill Gee

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esides normal life stresses, stress in South Africa is heightened by economic problems, unemployment and job insecurity, the threat of violent crime, HIV and AIDS and more. Levels of stress and its companion depression, in Cape Town are approximately double those experienced in Europe and America.

How you cope with stress can determine success or failure in all areas of life. Too much stress can affect you in the following ways:

PHYSICALLY It can make you more susceptible to both mild and serious illness; it can affect your energy levels, and how long you live.

EMOTIONALLY It can affect your mood and make you susceptible to anxiety and depression. It can create burnout and unhappiness, altering your level of satisfaction with life.

COGNITIVELY It impairs mental ability including problem solving and decision making, it hinders your ability to learn and apply what you learn

RELATIONALLY It can hinder healthy communication, empathy, and relationship success

MOTIVATION It can reduce productivity, performance and ability to get things done

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STRESS & YOUR BODY Emotions create noticeable chemical effects in the body. When fear or anxiety is experienced a complex biochemical process is set up in the body known as the stress response. Firstly your brain registers a threat then your adrenal glands are triggered to release powerful stress hormones like cortisol. These set up a wide range of physical and psychological effects. This process is natural and necessary for the body to adapt but if stress is experienced over a long period of time your body will carry on producing cortisol until it eventually creates adrenal imbalance. Adrenals are crucial to our health. From waking us up with a little burst of energy in the morning, to keeping us awake, alert, and focused throughout the rest of the day, our adrenals are forever responding to the needs of our bodies. Adrenal imbalance can be corrected through lifestyle and dietary changes.

Two things you can do is: 1. Improve nutrition by reducing carbohydrates and stimulants. Stimulants include a variety of items like sugar, coffee, tea, caffeine, drugs and nicotine. 2. Take quality nutritional supplements including essential fatty acids like Omega 3, linoleic acid and alpha linoleic acid. Look for supplements to support the adrenals like astralagus, licorice root, Vitamin B complex and L-Tyrosine. Once you actively reduce your stressors or your reaction to stress, your body will respond by reducing the amount of stress hormones it produces. This allows your biochemistry to return to a more balanced state. Because body and mind are so connected, physical wellness is key to providing a foundation for emotional health.

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FIGHT OR FLIGHT The primary area of the brain called the limbic centre deals with regulating the stress response. It has a great impact on emotions and memory and is often spoken of as the emotional brain or mammalian brain. It processes stress from the environment and stress signals from the body into biochemical signals that support a ‘fight or flight’ response. Your sympathetic nervous system expertly prepares you to deal with what is perceived as a threat to your safety. It sends instructions out that allow you to deal with sudden danger. The adrenal glands release adrenaline or epinephrine and other hormones increase breathing, heart rate and blood pressure. Oxygen rich blood is moved faster to the brain and to muscles ready to fight or flee. Adrenaline causes a quick release of glucose and fatty acids into the bloodstream, the senses are heightened, memory becomes sharper and you are less sensitive to pain. While this is happening, other functions that aren’t really necessary are shut down. Things like growth, reproduction and the immune system are put on hold. This is one of the reasons we become more susceptible to becoming sick, and getting skin problems. Blood flow to the skin is reduced. When mind and body are in this state you are optimally geared to cope with a danger or emergency situation. When the danger has passed the body starts returning to normal and the parasympathetic nervous system results in a tranquilising effect. This system is designed for high stress situations but if we are continuously in high stress situations and all this biochemical activity is going on, it has an adverse effect. Appropriate stress responses are healthy and can make problems feel like challenges, encourage creative thinking and stimulate the brain to create more neuro pathways. The idea is not to let the nervous system remain in a chronically aroused state.

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Everyday Winter Wellness

BE PROACTIVE If you feel stress is a problem in your life, consider going on a programme to rewire your thinking and your brain. Here are three programmes you can try:

Happiness University Rewire Your Brain to Harness Stress One of the highly rated programmes to reduce stress is available from the Art of Stress™ brand through Happiness University in Woodstock, Cape Town. This programme was developed with the support of USAID hoping to alleviate stress and suffering experienced by AIDS caregivers. Positive results have been recorded on more than 10,000 participants with a simple two days training and a regular hour a week of practice. Research shows immense results after only two weeks with improvements continuously increasing. Ratings on perceived stress were lower while the ability to manage stress was much higher. Participants showed higher levels of tolerance, problem solving, self regard, happiness and lower levels of depression, migraines, headaches and aches and pains. For more information contact Bill Gee on email: bill.gee@inhappiness. org or log onto www. happiness-university.org Join an Art of Stress intro workshop at Wellness Warehouse in Kloof Street on Thu 19 June 9am-12 or Sun 22 June 10am-1pm and the full Art of Stress lifestyle training Sat-Sun 28-29 June 8am-4.30pm at Happiness University, Woodstock. Learn more at www.happiness-university.org and book at www.webtickets.co.za/ happiness.

3 Step Stress Programme Identi-T™ stress programme Metagenics Inc have developed a three-step stress programme to help determine stress responses and how to manage them. They are a nutrigenomics and lifestyle medicine company focused on reversing chronic illness and improving health. Their programme has a stress assessment test that help identify stress triggers and create a personalised, targeted nutritional regimen to help increase the body’s tolerance to stress. For more information contact Felicia on email: felicia@wellnesswarehouse.com

Art Of Living Art of Living personal development programmes combine the mystical and the modern to create a life of purpose, joy and confidence.

Ask in-store which Good Health immune support product is best for you or your family’s needs.

SA-WW-A-MAR14

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

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

Founded by Sri Sri Ravi Shankar, the Art of Living is one of the largest volunteer based NGO’s in the world. It combines life skills like meditation, breathing, yoga and personal development. One of the techniques they teach, Sudarshan Kriya, is a powerful yet simple rhythmic breathing technique that incorporates specific natural rhythms of the breath, harmonizing the body, mind and emotions. The technique eliminates stress, fatigue and negative emotions such as anger, frustration and depression, leaving the mind calm, focused and the body energized, completely relaxed. For more information log onto www.artofliving.org helping you live life well

Keep your family healthy this winter. Naturally.

It is important to protect your family’s immune system throughout the winter months (from May until August), to reduce the chance of infections taking hold. Natural immune boosters and protectors can help keep them healthy, because protection is better than cure.

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Natural aNtibiotic & aNtiviral/flu formula Contains herbal extracts and vitamins that work in 2 ways to assist: • Olive leaf, elderberry and propolis: herbal and honey extracts with natural antimicrobial effects. • Ginseng, Andrographis herb, vitamin C and zinc: Supports a healthy immune system. Take every day from May until August. For adults and older children, ideally older than 12.

vitamiN D3

Vitamin D is essential for a healthy immune system. Since vitamin D is usually made by the skin-cells in response to sunlight, vitamin D levels are at their lowest during winter when sunlight is at its most mildest intensity. • SOLAL® Vitamin D3 contains the most effective D3 form of vitamin D, not the less effective D2 form. Take every day from May until August. For adults and children.

Solal WiNter Special Get a free SOLAL® Double Vitamin C (30) with every Natural Antibiotic & Antiviral/Flu Formula purchased.

I T ’ S W H AT ’ S I N S I D E T H AT S E T S u S A PA rT

All nutraceuticals are manufactured in cGMP (current Good Manufacturing Practice) licensed facilities. cGMP is the part of quality assurance that ensures that products are manufactured and controlled according to consistent quality standards that are appropriate for their intended use. Available from Dis-Chem Pharmacies, Leading Pharmacies, Health Stores, Doctors or from SOLAL®. Collect your free booklet guide instore. For more assistance with products and conditions, call our healthline. Healthline: 086 11 SOLAL or 086 11 76525 Email: solal@solaltech.com Website: www.solal.co.za Facebook: www.facebook.com/solaltech Twitter: @SolalTech

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Work on

YOUR STRESS TYPE

Stress comes from many sources. Management consultant Dr. Karl Albrecht defines four common types of stress. Once you know what pushes your stress buttons you can work on ways to deal with the triggers and techniques to slow down your stress response.

n Albrecht’s book, Stress and the Manager the four stress types are: time stress; anticipatory stress; situational stress and encounter stress.

Time Stress This is when you worry about time constraints, deadlines and the amount of things you need to do or time running out before you can achieve something important. Work on reducing this stress by learning time management skills, keeping ‘To Do’ lists, an action programme and effectively prioritising. Identify the difference between what is urgent and what is important.

TIP USE QUALITY TIME LIKE EARLY MORNINGS FOR FOCUSED TASKS AND DO LESS IMPORTANT TASKS WHEN YOU KNOW YOUR ENERGY IS GOING TO BE LOW (LIKE LATE AFTERNOONS). CREATE BOUNDARIES AND SAY NO WHEN NECESSARY AND BE REALISTIC ABOUT WHAT YOU CAN AND CAN’T DO.

Anticipatory Stress Stress projected at future events or situations can be called anticipatory stress. It can be focused on specifics but can also be undefined, like having an overall sense of dread about the future, or general worry that something will go wrong.

TIP MANAGE ANTICIPATORY STRESS BY REALISING THE EVENT YOU DREAD DOESN’T HAVE TO GO THE WAY YOU FEAR. USE VISUALISATION TO IMAGINE THE SITUATION IN A BETTER LIGHT. FEEL REASSURED THAT YOUR THOUGHTS LARGELY CONTROL YOUR DESTINY AND YOU CAN THINK POSITIVE THINGS INTO BEING. REMEMBER THAT RESEARCH TELLS US THE MIND

OFTEN CAN’T TELL THE DIFFERENCE ON A BASIC NEUROLOGICAL LEVEL BETWEEN A SITUATION THAT YOU’VE VISUALISED GOING WELL REPEATEDLY AND ONE THAT’S ACTUALLY HAPPENED. YOUR FEAR WILL ALMOST ALWAYS BE UNFOUNDED AND EVEN IF IT ISN’T, THINGS THAT SEEM BAD, IN RETROSPECT, OFTEN END UP BEING BLESSINGS. MEDITATION, SELF TALK AND AFFIRMATIONS WILL HELP BRING YOURSELF INTO THE PRESENT RATHER THAN BEING IN AN IMAGINED FUTURE.

Situational Stress If you are in a scary situation you have no control over or in a conflict or confrontation or emergency you will experience situational stress.

TIP LEARN TO BE MORE SELF-AWARE AND RECOGNISE THE PHYSICAL AND EMOTIONAL SIGNALS YOUR BODY SENDS OUT WHEN YOU’RE UNDER PRESSURE. YOU CAN THEN USE TECHNIQUES TO CALM YOU, LIKE SLOW BREATHING. LEARNING CONFLICT RESOLUTION AND HOW TO RESPOND RATHER THAN REACT IS ALSO HELPFUL. SEE WHAT YOUR DEFAULT REACTION IS, IF YOU TEND TO WITHDRAW IN THESE SITUATIONS OR GET ANGRY AND LOUD. YOU MAY NEED ANGER MANAGEMENT OR HELP IN EXPRESSING YOUR THOUGHTS AND FEELINGS.

Encounter Stress Encounter stress revolves around people. You experience encounter stress when you worry about interacting with a certain person or group of people. You could have trust issues or people might make you feel intimidated. This stress also happens when you have ‘contact overload’, when you feel overwhelmed or drained from interacting with too many people. everything you need to live life well

TIP MANAGE ENCOUNTER STRESS BY WORKING ON PEOPLE SKILLS AND DEVELOPING BOUNDARIES. SEE IF YOU CAN IMPROVE YOUR EMOTIONAL INTELLIGENCE. THIS IS THE ABILITY TO RECOGNISE THE EMOTIONS, WANTS, AND NEEDS OF YOURSELF AND OF OTHERS. EVERYONE HAS DIFFERENT SYMPTOMS FOR ENCOUNTER STRESS, BUT A COMMON ONE IS WITHDRAWING PSYCHOLOGICALLY FROM OTHERS AND WORKING MECHANICALLY. ANOTHER COMMON SYMPTOM IS GETTING CRANKY, COLD, OR IMPERSONAL WITH OTHERS IN YOUR INTERACTIONS. SEEING THINGS FROM ANOTHER’S POINT OF VIEW AND DEVELOPING EMPATHY IS A VALUABLE SKILL FOR COPING WITH THIS TYPE OF STRESS. THIS ALLOWS GREATER UNDERSTANDING AND HELPS YOU STRUCTURE YOUR COMMUNICATION IN A WAY THAT ADDRESSES THE OTHER PERSON’S FEELINGS, WANTS, AND NEEDS.

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NATURAL

PAIN PREVENTION

Cut down on prescription drugs for pain by looking at natural alternatives. Some of the tips may not be suitable for certain types of pain. If in doubt, consult your doctor before doing anything you aren’t sure of.

ACUPUNCTURE Acupuncture is a popular treatment especially for pain caused by fibromyalgia, osteoarthritis, sports and back injuries. It works by unblocking ‘stuck’ energy along the meridians of the body using super thin needles. Although the idea of needles puts people off, it is mostly painless and has great pain relieving results. EXERCISE Regular physical activity is hugely beneficial. Countless studies show that physical activity can help relieve chronic pain and boost energy and mood. Exercise releases endorphins - chemicals that help improve mood at the same time as blocking pain signals. CHIROPRACTIC MANIPULATION Spinal manipulation is becoming more accepted as a treatment and works particularly well for back pain. THERAPY Depression and chronic pain often go together. Depression can lower pain tolerance. Cognitive behavioral therapy is a practical approach that helps people identify and change thought and behavior patterns that contribute to unhappiness. STRESS-REDUCTION Reducing stress is crucial in pain management. Doing yoga is said to help with pain like fibromyalgia, neck pain, back pain, and arthritis.

Relaxation Therapy Focusing on breathing can help with fibromyalgia, headache, osteoarthritis, and other conditions. Meditation, even if simply using a mantra repetition or consciously letting thoughts pass by will relax the body. Progressive muscle relaxation is also useful. Hypnosis can help with back pain, repetitive strain injuries, pain from cancer and other. It influences the subconscious mind to change your inner thinking, helping change the way you view pain and assisting

the body’s healing process. Guided imagery helps direct thoughts by focusing on specific images. Music therapy uses frequency and relaxation sounds to create calm in the body. Biofeedback teaches you how to control normally unconscious bodily functions, like blood pressure or heart rate. Sensors allow you to hear or see bodily functions like pulse, digestion, body temperature, and muscle tension and after a few sessions, your mind has trained your biological system to learn the skills. Massage can help ease pain from rheumatoid arthritis, neck and back injuries, and fibromyalgia. SUPPORT GROUPS Connect with other people living with chronic pain to feel more supported and less alone. DON’T SMOKE Smoking can worsen painful circulation problems and increase risk of heart disease and cancer. FOOD & ALCOHOL INTAKE If you’re living with chronic pain, drinking less or no alcohol will improve your quality of life. A well-balanced diet can help digestion, reduce heart disease risk, keep weight balanced, and improve blood sugar levels. Avoid trigger foods, like processed (white) breads and grains, potatoes, noodles, white rice, sugar, and corn syrup. Eat a rainbow of colourful fruits and vegetables and those rich in resveratrol. Scientists at Rush Medical University believe it blocks the enzyme responsible for tissue degeneration.  Resveratrol is found in red grapes, cranberries, and blueberries.   DISTRACTION When you focus on pain, it makes it worse. Find activities that keep you busy, excited and engaged. SUPPLEMENTS & VITAMINS Omega-3 from fish oil is recommended to reduce pain associated with swelling. Other anti-inflammatories are bromelain everything you need to live life well

(pineapple), papain (from papaya), betain (from beetroot), curcumin (from turmeric), and catechines in green tea and cinnamon. Topical capsaicin, (chilies) may help with arthritis, diabetic nerve pain, and other conditions. Glucosamine can help relieve pain from osteoarthritis in the knee.  Magnesium, B complex and multivitamins and minerals are also recommended. MARIJUANA Aside from the controversy, Marijuana has medicinal properties and helps with many types of pain especially nerve related. It also relieves nausea, and can help with the side effects of chemotherapy. Consider the risks which can be serious and include dependence and psychosis. In many countries Marijuana is illegal although it’s often available medically. SUNSHINE Ten to fifteen minutes of sun exposure a day produces vitamin D. In a Boston University study people who got the recommended daily 400 to 800 IU of vitamin D experienced less pain than those who didn’t. AROMATHERAPY An aromatherapy oil like wintergreen is emotionally warming, soothing and brings self-acceptance to the heart. This is important when going through pain. Use it on the body as it has analgesic, antispasmodic, anti-inflammatory, and antirheumatic properties as well as methyl salicylate - the main ingredient in aspirin. HEAT A hot water bottle, gel-filled pad, electric heating pad or hot tub helps. Heat increases healing oxygen and nutrients and suppresses pain signals sent to your brain. SLEEP Quality sleep is critical to managing pain and promoting healing. Exercise, visualization, meditation, and other techniques are helpful, so is napping.

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PAIN FREE WITH CELL STIMULATION A

nette Lordan, after experiencing unbearable pain in her own life, researched pain for years and made an incredible discovery about the effect of stimulating the body’s cells to bring about permanent pain release. In this article, she tells us more. Before looking at ways to deal with pain, it’s important to understand the meaning or definition of pain. Pain, depending on how severe, is a highly unpleasant sensation in the body caused by illness or injury. Injury could mean old injuries possibly from sport; pre-birth and birth damage; or other injury like high fever at a young age. Perceptions of pain and tolerance levels vary widely, so the experience of pain is unique in each individual. We speak about two types of pain: acute and chronic. Acute pain is short in duration, and relatively more sharp and severe than chronic pain.

Chronic pain lasts more than three to six months and is pain beyond the point of tissue healing. Chronic pain can become a life long struggle. The body has an amazing ability to heal and repair itself. It can grow new cells and replace damaged cells but we can play a big role in helping it along. Ultimately we don’t want to be treating symptoms, we want to be eliminating them. One of the most natural ways to eliminate pain is by stimulating the cells in a human body. I made an incredible discovery which led to many years of research and the development of a new technique called Manual Cell Stimulation. Manual Cell Stimulation (MCS) brings about permanent nerve release and pain release that can be confirmed by X-rays.

and releases trapped nerves responsible for bone, muscle and nerve fusion. Once a course of treatment has been completed it results in permanent release from chronic pain, lameness, neurological disorders, organ blockage, colon dysfunctions like spastic colon or irritable bowel syndrome, arthritis and motor neuron diseases. Each person’s cell memory will activate differently and so will require different amounts of treatment. Multiple injuries, high fevers during childhood and sports injuries are some of the influencers that can effect the treatment time needed. General health, nutrition, life style, and how diligent and reliably treatment is performed also affects the speed of treatment. The MCS technique is able to neutralize the effects of accidents and injuries typically caused by high impact sports.

MCS technique uses gentle, tactile stimulation to increase circulation on a specific area. This increases cellular activity

WHERE PAIN ENDS &

LIFE BEGINS

“I am living a pain-free and full life with no sign of my previous injuries or defects of any kind. The treatment is truly a life investment that I will never regret.”

Manual Cell Stimulation (MCS) is a groundbreaking technique developed over the past 14 years and practiced only at the Nerve and Pain Release Centre.

Lene Burden

It is a highly effective, non-invasive treatment that removes pain, lameness, twitching and osteoarthritis. MCS works on a cellular level, in conjunction with nerve, muscle and bone memory. Gentle, tactile stimulation gives permanent relief once the course of treatment has been completed. Confirmed by X-rays. Course lengths differ from person to person.

021 423 9522 | info@anettelordan.com www.anettelordan.com

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nerve & pain release

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I’m so stressed I can’t sleep and it’s interfering with family life. What can I do? How do we not let stress take over our life? Firstly, we need to understand that dealing with stress is within our own control. You may not be able to control all your circumstances, but you can choose the way you react to them. Knowing that you can take charge of your reactions can be empowering. Here are a few suggestions on how men in particular can reduce stress in their lives:

EXPERT Q&A Men’s Health

This month we asked three wellness experts for their advice on common men’s health problems. A dietitian, psychologist and yoga teacher and lifestyle coach weigh in on problems in the bedroom, stress, and easing into cutting down on sugar.

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Take a breath – by breathing properly and deeply, we get more oxygen to our brain and body, which calms our whole system down.

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Take some time for yourself – no kids, no spouses, no friends, just some quality me-time. Go for a walk on the mountain, read the paper, head out for a surf, spend some time on your own – even if it is only 10 minutes a day.

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Turn off your phone – have a break from always being ‘connected’ and in contact.

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Do de-stressing exercise – Take up yoga or Thai chi and learn to find peace even while getting a workout and moving your body.

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Meditate – Find a meditation style that works for you – listen to a guided meditation CD, visit a meditation group or just spend a few minutes every day on your own in silence. Focus on being in your body and getting out of your mind and away from stressful thoughts.

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Laugh and surround yourself with happiness – Spend time with people that make you feel good, watch funny movies, do activities that make you unwind… and laugh.

Sharni Quinn is a hatha yoga and meditation teacher as well as a life skills coach. Sharni has just published her autobiography, Follow the Sun, which tracks her own healing journey through travel, yoga, and meditation. She is a proud Wellness Ambassador and regular contributor to Wellness Magazine. www.followthesun.co.za

DR BOXALLS SCELETIUM Historically Sceletium Tortuosum was chewed, smoked or used as snuff, producing euphoria and alertness which gently fade into relaxation. Relieves stress & tension. Dr. Boxall’s Sceletium Tortuosum 100mg 60 vegicaps R126.99

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My libido isn’t what it used to be. My doctor says there’s nothing physically wrong with me. What can I do? Although, the media would have us believe that men should be ever-ready sex machines from morning to night –and through the night! – it’s very normal to experience a disinterest in sex from time to time. If this loss of libido is only for occasional short time periods, know that this is a usual human experience.

relationship issues, and health behaviour change.

Low stress levels and maintaining a healthy relationship with your intimate partner leads to far more rewarding sex. Have the kind of sex you want and minimise the pressure to have sex – pressure will just increase anxiety and decrease desire. Occasionally dress up in your sexiest outfit and dance to sexy music. This can also kick-start your libido. Close your eyes and visualise sexy you. Remember, associating sex with an all-round fabulous experience will restore your lust levels for good, but sometimes you will still just want a cuddle. Dr Despina Learmonth is a Health and Counselling Psychologist. Despina currently works as a lecturer at UCT, co-hosts a weekly radio show on love and relationships (Smile 90.4FM), and has a private practice. She specialises in working with clients struggling with stress and anxiety, disordered eating,

DON’T EAT PACKAGED FOODS THAT LIST SUGAR AS AN INGREDIENT. Other ingredients to look out for that are also sugars are syrups, dextrose, maltodextrin, fructose, fruit juice concentrate, caramel and beet sugar. There are lots of names for different kinds of sugar, so it is often best to avoid anything that you don’t understand. Eat real, whole food.

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AVOID TAKEAWAYS AND CONVENIENCE FOODS. Poor quality, ready-made foods often contain a lot of added sugar to improve the taste. It is far better to cook for yourself so that you can see how much sugar you add to the food.

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AVOID BAKED FOODS, ESPECIALLY CAKE WITH ICING. Traditional baked goods are packed with sugar. Learn to bake healthier treats with more fruit and less sugar.

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RATHER USE FRUITS IF YOU REALLY FEEL LIKE CONCENTRATED SWEETNESS. Fruits at least contain some fibre and antioxidants as well as sugar, whereas a sweet or chocolate contains empty calories. Remember that dried fruit is concentrated. A heaped dessert spoon of raisins has about the same amount of sugar as a whole apple.

Solal Libido & Performance Enhancer Capsules For Men 120 caps R210

My doctor says I should cut down on sugar to lose weight and lower my risk of developing lifestyle diseases like heart disease and diabetes as I get older. I have no idea where to start. Do you have any tips?

Worrying about it often just makes the problem worse. However, if you’re concerned about your low libido over the long term then understanding the numerous factors, such as stress, nutrition, chronic ill health conditions, relationship issues, obesity, selfesteem, alcohol or drug abuse, and age that affect your libido can also be useful. As your doctor has already told you that you are in fact physically healthy, you might want to look into the way you eat and your exercise levels. Exercise reduces stress and often leads to a good night’s sleep. Being relaxed and well rested definitely helps increase libido. Being healthy and in shape can also make you feel a lot sexier and more desiring. Sort out any relationship problems as soon as possible and then make time to massage each other regularly, and enjoy relaxation and fun activities together.

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We develop tastes for sweetness and saltiness in our food over time. If you add lots of sugar or salt, you tend to want more and more. Cutting down can seem intimidating as it often means making big changes in the way you eat every day. Sometimes it takes time to adjust to eating less sugar, so you might want to reduce the amount you add slowly over time, rather than giving up all added sugar at once. If you always use a full teaspoon of sugar or honey in something, take it down to half a spoon, then a quarter spoon, until it feels unnecessary and you are ready to give it up altogether.

TIPS •

DON’T DRINK JUICE. Fruit juices and fizzy drinks are full of concentrated sugar. If you are trying to reduce your sugar intake, this is a great place to start. Drink water or caffeine-free herbal tea. If you need some flavour in your water, then add fresh lemon juice, cucumber slices and mint leaves and if you really must have it sweet, then add a few drops of stevia, which is a herbal sweetener.

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Kelly Schreuder is a Registered Dietitian and personal chef. She holds a postgraduate degree in Nutrition and Dietetics from the University of Cape Town. She completed a Professional Culinary qualification at the Northwest Culinary Academy of Vancouver, Canada, and then went on to study whole foods and vegan and raw cooking techniques that influence her work. www. ctdietician.co.za Solgar Chromium Picolinate 200 Mcg 90 Vegicaps R141.99

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Belly breathing is something our body knows how to do naturally - we do it whenever we sigh deeply.

Breathe your worries away

By Dr Yesheen Singh

How we breathe is a reflection of how much life we allow into our lives, and how we engage with the creative energies that flow through and around us.

f we are predominantly shallow breathers it is more likely that we are slightly disconnected from our surroundings and from our experiences, not seeing our role in the creation of both ‘positive’ and ‘negative’ events, avoiding ownership of, and so giving up our power to change events we aren’t happy with. Stress is a powerful and influential ‘negative’ creation. It has two components - the stressor and the stress response. An example of a stressor is the car that cuts in front of us in traffic. The emotion triggered - anger, frustration, resentment, fear, nervousness, etc. - is our stress response. Other articles in this edition discuss what happens biochemically, via the flight-andfight response that deploys the sympathetic nervous system. What I would like to focus on is the fact that while the trigger is mostly beyond our control, how we respond to it most certainly isn’t. And that is where the magic lies. By changing how we respond to the stressful triggers of life - relationship, work, family, financial, social, societal triggers - we change the level of stress we experience. We need to separate the trigger from the stress response, accept that the trigger is not our responsibility and focus our attention on ourselves. Imagine someone

having a road rage incident. Imagine if they took all the energy and power they used to shout and express anger at ‘the trigger’ and channeled it towards changing their own response. They would end up with a much more body, mind and soul-friendly outcome.

the breath emptying in reverse, from top to bottom, pulling in the abdomen slightly at the end to empty the lungs completely. Aim to have the exhale as long as the inhale. This technique activates the diaphragm, a large sheet of muscle separating the lungs from the abdomen.

Back to the breath. Western scientists have long studied the abilities of yogis to remain calm in the face of stressful experiences. One of the findings is that by changing how they breathe, yogis are able to change how their bodies respond to stressful triggers. It isn’t complicated and you don’t need to join an ashram to benefit from the techniques. All you need is to practice a technique of your choice regularly, daily if possible, to see the benefit.

The movement of the diaphragm stimulates the vagus nerve, an important nerve in the relaxation response. When this nerve is triggered it automatically pulls the rest of the parasympathetic nervous system into action, turning off the fight-or-flight response and buying us ‘time out’. Belly breathing is something our body knows how to do naturally - we do it whenever we sigh deeply.

It’s like a muscle. You work out in the gym so that when you need to lift that heavy suitcase into the car boot you can. Similarly, you practice breathing as a relaxation discipline so that on the occasions when you meet a stress trigger, you use the ‘muscle memory’ of breathing in a relaxed manner to transport you away from a fightor-flight state to a relax-and-repair one. My favourite exercise is deep belly breathing. Imagine that you fill your lungs from bottom to top—first by expanding the abdomen, then the middle rib cage, and finally the upper chest. When exhaling, see

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Research has shown that belly breathing turns on the relaxation response in 60 seconds! I challenge you to try a practice of 5-10 belly breaths, 2-3 times a day, for a period of 6 weeks. Give it a go, whether you believe you have a lot of stress or not. See how your body responds and what it guides you to do next. Spending time like this with yourself opens the doors of communication to yourself, which is the ultimate form of relaxation therapy. For more about Dr Yesheen Singh log onto www.healthnation.co.za

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THINK YOURSELF

calm

Even if you feel you are â&#x20AC;&#x2DC;wired to worryâ&#x20AC;&#x2122;, you can work on reacting differently to stress. Becoming aware of situations and issues that cause worry can help you prevent stress and symptoms of adrenal imbalance. Try these tips for guarding against stress.

Learn how to convert your stress energy into building happiness and life success.

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TIP 1

TIP 3

THINK YOURSELF CALM TRUST LIFE’S JOURNEY SEE THE BIG PICTURE Use your mind to inform you that most If your stress is situational or contextual, reframe the immediacy of the stress situation by employing ‘big picture thinking’. Use your mind to zoom out of your stress zone by looking at the incident or impending worry in the big picture of your life. The pain of losing something or someone, or radical change eventually settles and doesn’t permeate your life forever. Propel yourself to a future time frame and see your stressful incident in the grand scheme of your life.

TIP 2

LET IT HAPPEN Sometimes the fear of something happening is worse than if that something actually happens. Take yourself to a place where your dreadful stressful incident does actually happen. Move through and past it and realize that you are still alive and still breathing.

experiences or incidences we attract are one’s we need for our growth and development. We may have attracted this scenario for very important growth steps and life learning. Sometimes our higher selves call for experiences to shape our characters. In the light of this, your stressful incident is important and necessary and providing you an opportunity to learn.

TIP 4

CONVERT STRESS TO ENERGY Appreciating that your anxious mind might even be an asset is something to consider. Use stress to harness your will and convictions about what you want in life. Then convert your stress energy into building happiness and life success.

TIP 5

FEEL YOURSELF CALM NOTICE YOUR BODY

did you know? “Chronic stress can significantly affect the body’s immune system, which can lead to serious long-term health problems, including obesity, type 2 diabetes, cardiovascular disease and autoimmune disorders.” Joseph Lamb, M.D. director of clinical research for the Functional Medicine Research Center at Metagenics, Inc.

Be aware of the physical signs when your body is becoming stressed. The first thing that happens is the breath gets shallower and quicker, heart rate increases and so does blood pressure. By consciously breathing more deeply and slowly, your mind is re-centered and starts becoming more calm. Simply taking “five deep breaths” will help bring you back to center. Regular meditation will put you in the habit of harnessing your mind and keeping your nervous system balanced.

TIP 7

DO WHAT YOU LOVE It takes a lot of energy and willfulness to do things you don’t like doing. This can also create stress. Find what you love and the things you excel at. When you feel comfortable about what you are doing, you build confidence and create a level of excitement that keeps stress at bay.

TIP 8

MOVE YOURSELF CALM One of the best ways to let stress and the build up of stress chemicals in the body is to exercise. Physical activity relieves tension and nervous energy and when practiced regularly can lessen your tendency to be anxious. It can also improve insomnia caused by adrenal imbalance. Anything from running to cycling or yoga and Tai Chi will do the trick.

TIP 9

CONNECT YOURSELF CALM Develop at least one mutually supportive relationship that allows you to discuss your worries and anxieties. Do what it takes to maintain supportive and positive friendships. Let go of people that cause stress in your life.

TIP 6

RESOLVE LEFT OVER EMOTIONS Your anxiety may be tangled up in old beliefs and feelings. If you have anger, resentment, disappointment or any other negative feelings from the past, consider undertaking emotional work or therapy to help you identify and let go of thoughts and perceptions affecting your present.

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ZEN DESIGN

by Bill Gee

If you want to calm your mind, drawing meditation might be just what you need.

t’s a form of meditation certain to delight and engage its participants as well as creating a calm and focused state of being. Zen Design is a meditative technique that uses repetitive ink patterning on fine paper to quickly induce a meditative state.

It draws on the traditions of calligraphy, mandalas, and art used in China, Tibet, Japan, by Hindu and Buddhist culture, and by Celts, American Indians, Australian aborigines and others. Bill Ghee, co founder of the Happiness University speaks about focus, meditation and the benefits it brings.

Modern Life

did you know? Our brain thinks more than 50,000 thoughts a day, mostly ‘monkey chatter’ that distracts from life’s meaning and success. Meditation trains our brain to silence the monkey and build health, confidence, courage, vitality and joy.

New technologies give us access to so much: information; global mobility; improved social connectivity and the expansion of our visual world, but tend to create enormous distraction bombarding us with call for attention, a flood of messages, phone calls, emails, media interruptions and things to do. Constant interruptions cause all sorts of stress and frustration and can lead to depression, anxiety and attention deficit disorder (ADD). We talk about multi-tasking, but our brain actually sequentially, or serial-tasks. It rapidly prioritises a stream of incoming tasks, managing and allocating each a degree of time and attention. So, although we can hold up to four (familiar) concepts in our mind at once our cognitive and learning ability is compromised and decision-making impaired. everything you need to live life well

Building a Better Brain Are your thoughts positive and powerful? Our brain needs moments of clarity and focus to perform best:

deep thoughts require deep concentration without interruption. Neurons that fire together wire together. Focusing on single tasks quickly builds skills and knowledge. The depth of our attention governs the depth of our memory and thought. A constant focus on too many things results in a brain without focus and with fewer skills, less knowledge and wisdom, and a reduced ability to prioritise intelligently. During meditation we access deep brainwave states that clear distracted thoughts, release stress, boost brain power, cultivate a spiritual connection, and create awareness and wholeness.

drawing meditation workshops >

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The Power of Attention Attentive types of thinking like introspection, contemplation, concentration and reflection add depth and richness to our life. Taking time to reflect and process our work and life is important to living the best life possible. If we don’t take time to practice them these gifts can atrophy — in other words, use them or lose them! Meditation exercises our ability to focus, and provides the brain with rest and relaxation that is both rejuvenating and revitalising.

Fun & Easy Meditation We can build happiness with two types of meditation. One is mindful meditation: discovering what makes us happier and unhappier. The other is calming meditation: silencing our chattering monkey brain. Calming meditation doesn’t necessarily mean sitting still and being silent. It can use movement and sound. Active meditation is also called Za Zen. This could include things like repeating ritualised, spiritual, or practical gestures. Chanting, prayer beads, even tea ceremonies have been used as a meditative practice. Za-Zen is losing the conscious mind through repetitive action that continually reminds us to stay focused and to stay in the moment, and so allows us to escape conscious thought. Zen meditation allows the mind to disengage break free of its usual patterns and enjoy a simple, open state of awareness. Even the repetitive acts of breathing or walking can be used to induce a meditative state.

Zen Design Zen Design is a fun and easy way to practice meditation. You also get to create beautiful designs while you are at it.

HOW IT’S DONE Happiness University runs a workshop that teaches six repetitive patterns. These are easy patterns but ones that require enough concentration so as to discourage conscious thought. Patterning is repetitive, undemanding and visually stimulating. A canvas or small square of heavy fine art paper is divided into irregularly shaped portions, then each is filled with a randomly selected pattern. Completing the design generally takes 15 to 30 minutes. This can vary according to your mood, approach and other factors. As you master the technique

you realise that the process takes exactly as long as it needs to take.

Creative not Artistic Can’t draw? That’s perfect! People with no artistic skill find it easier to practice Zen Design than those with artistic ability. Zen Design is creative in the sense that you create something, not in the artistic sense. It’s important not to be artistic or apply creative judgment which can activate parts of the mind we wish to still.

Joy in Creation This process teaches us to find happiness in each moment, in each movement of the pen on canvas. We find joy in completing the design, and multiply this through repeated contemplation, and by sharing our designs with others. We find satisfaction in creating with our own hands and by meeting our goal every time we finish a design.

The Designs It’s comforting, magical, and almost otherworldly to use repetition to create a design. The design is a reflection of our process and meditation, not a work of art. We combine our individual nature with patterns and beautiful materials to create designs that have an intrinsic beauty and sometimes an ethereal quality.

Respect The Zen Design process is approached with respect. This is reflected in the space and time you choose to practice. Comfortable and peaceful conditions ensure you will not be disturbed during your deep state of relaxation. Respect is shown though the use of fine art pens, archival ink, and exceptional canvas crafted with tradition and pride.

Practice & Commitment Many people report dramatic positive changes in their life and behavior and find themselves looking forward to their daily practice. We encourage new advocates to self-contract to practice daily for a month. This allows time to explore the benefits and create new happiness habits.

Do It Together Like other forms of meditation, meditating with another person or a group can bring a wonderful

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sense of sharing something precious while building relationships and connection. It also serves to reinforce practice time and commitment. It’s important to set rules for joint practice to ensure that each person enjoys maximum benefit and that individual idiosyncrasies don’t interfere with others’ experience.

My Meditation? The benefits of meditation are profound — you create new neural pathways and build the habits of deep thought, happiness and success. Zen Design has helped people advance in other forms of meditation, to sharpen their eyes to see, and taught them to create art and gifts.

JOIN A WORKSHOP Zen Design is a fun and easy relaxation meditation you can learn in one 3-hour workshop. Thursday 12 June 9h00 - 12h00 and Sunday 15 June (Fathers Day) 10h0013h00 at Wellness Warehouse Kloof Street. R360 includes materials for a month of meditation. Bookings at www.webtickets. co.za/happiness. Bill Gee is an optimal living professional, happiness teacher and researcher, coach, author, and co-founder of Happiness University. Contact him at www.happinessuniversity.org.

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Inner peace represents a sweeter music, a cosmic melody, a divine orchestra…and it resides within you.

Find your inner

SANCTUARY Jayshree Mannie from Kreative Wellbeing shares a beautiful journey towards finding your inner sanctuary.

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ife seems to have a way of getting in the way of our peace and calm. Remembering that peace is our birthright helps to let go of the human drama we get caught up in. Sure, we live in turbulent times and sometimes life’s responsibilities seem overwhelming. It may feel like true peace is an illusion or an unattainable quest but the truth is, despite all that’s going on externally, inner peace has always been here… deep within you. Just become aware of every cell in your body and marvel at the peaceful collaboration amongst them. The cells make up our organs and our organs always work together for the greater wellbeing of the body. They are synchronised in peace and effortless flow. Your body essentially, is a blueprint for peace and collaboration. An instrument of grace.

So… what holds you back from finding your inner peace? Simply, it’s emotional content that’s rooted in your past as unexpressed feelings. Things like fear, doubt, insecurity, inferiority, anger, sadness –are some of the emotions linked to past experiences. When we are unable to fully express these emotions because we did not have the resources to do so at the time they happened, they fixate in our consciousness and begin to clog our energy pathways. The block in the flow of energy within creates inner discord and interferes with cellular communication. The results – agitation, impatience, incoherence, frustration…the list is endless and you begin to live your life in a space of inner turbulence.

Nourish your spirit

There’s nothing as luxurious as as a long, hot, bath. Create a sacred space by lighting candles, playing soothing music, and sprinkling Wellness Rose Milk Bath Salts into your water. Hand blended from the finest ingredients and essential oils for a calming and indulgent bathing experience. Wellness Bath Salts Rose Milk R99.99

Undoing the Past Cut the chords which bind you to the past. Unravel the story which keeps you stuck. Make peace with all that has happened and let it go in love. Look at yourself in the mirror and see the light of your magnificent soul shine through your eyes. Connect with the essence that is pure and scintillating and you will gradually feel waves of peace wash over you and the past will gently melt away.

Fall in love…with yourself! In a world which forever pits us against ourselves, we lose touch with our natural exuberance. We are led to believe our teeth should be whiter, our hips should be more shapely, our tums should be cardboard flat, our diaries should be full. Living up to the expectations of others is gruelling work and robs us of the wide-eyed wonder of life. What would it take for you to truly love yourself in wild abandon? To reconnect with your free spirit? To laugh out loudly and heartily? To reach out and touch your inner lover? Let yourself be moved by an inner knowing and begin to dance to your rhythm of love. Serenade the love within, honour the majestic splendour that you are and trust that you are the greatest love of all.

The Golden Heart Pure, pristine and flawless is the love that pulsates within you. You are an epitome of unconditional love – expansive and ever-deepening. Your heart radiates love frequencies and nourishes your soul and feeds your body. Just for now…close your eyes, bring your awareness to your heart space and imagine myriads of gossamer golden threads embracing your heart, in shining brilliance…feel yourself melting into the depths of this shimmering golden energy and let it carry you into the core and allow every cell in your body to be bathed in this golden glow of love. Breathe deeply and become one with this love that you are. You have a Golden Heart and it’s filled with love. Rest in this eternal truth…

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Your inner sanctuary is your touchstone for peace, tranquillity and serenity. It is a shining doorway to the magic that lives within you. It is timeless, ever-present and wondrous… it’s a gift from your inner lover. Enjoy…

Jayshree Mannie is a Cognitive-Behavioural Therapist and Wellness Coach. She runs a company called Kreativity at Work with highly successful programmes including powerful and transformative resources able to identify and unlock deep emotional issues, safely and non-invasively. For more information or to contact Jayshree email kreativewellbeing@gmail.com or log onto www.kreativityatwork.co.za

did you know? Carrying emotional content from the past is like living from behind a veil and peering out at the world. You become disengaged and detached. You begin to look at life’s current experiences through the lens of fear and anxiety. Being rooted in the past obscures your shining brilliance and sheer magnificence.

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Meditation is Medicine Hospitals and medical practices are increasingly using meditation. Itâ&#x20AC;&#x2122;s helping tremendously with physical and emotional pain associated with chronic medical conditions. Recent research shows the soothing effects of meditation shows up in the brain and the arteries. Once considered an alternative intervention, today some insurers are paying for meditation, both as a form of medication and as preventive medicine. There are many different ways to meditate. Sitting calmly, focusing on your breathing and watching your thoughts go by is one way. Meditation grounds, centres and calms you, it helps you find your own strength and decreases anxiety substantially.

Billy the Bee Incense R21,99

Yoga Shawl R250

Within Buddha

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Wellness Yoga Mat Spray R69,99

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ENJOY THE OUTDOORS THIS WINTER WITH A HEALTHY IMMUNE SYSTEM

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We found amazing wooden container stands from Starke Ayres.

Container

GARDENING

Whether you live in an apartment with a tiny balcony or a big house with a garden, container gardening is highly rewarding and can guarantee organically grown veggies on site.

did you know? The tomato and the potato are the two vegetables grown in the largest quantities in the world but the onion is the most widely used vegetable. It is used in more dishes than any other vegetable in the most number of countries.

here is something so gratifying about picking your own veggies and heading straight for the kitchen to prepare them. Most people are surprised at how easy it is to grow. With the right soil, regular watering and a bit of sunshine almost anything will prosper. The great thing about container gardening is you can create an environment that is totally organic by using organic soil and natural pesticides. You also get to easily control weeds, pests and your soil quality. Varieties like tomatoes, cucumbers, peppers, eggplant, radish and herbs like parsley and basil are perfect candidates. Use these guidelines to guarantee a good crop.

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Prepare an organic growing medium: Container gardens need lightweight potting soil that drains well and contains moistureholding organic matter. Store bought soils are correctly balanced to the use stated, for example, an acidic mixture with peat and acidification agents is suitable for Azaleas, Hydrangeas and Camelias or Rose, while Shrub soil contains more Compost, Vermiculite and Fine Bark. Mix organic soil, organic compost and sand in equal measures. Add peat moss to the mix to hold water and organic perlite to help drainage.

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Although it’s easiest to buy a bag of potting soil, you can also mix your own. Here’s a recipe that works well for containers. Peat Moss (1 part) Loam (1 part)

Coarse Sand (1 part) Lime (as needed)

If the soil’s pH tests too low, add lime to bring it to about 6.5. Use a slow-release Talborne organic fertiliser and you will get a good yield of vegetables.

Choose your container We found amazing wooden container stands from Starke Ayres. They are elevated above the ground, which means you don’t have to bend down to weed and water. They also look great and make a super feature on a balcony or courtyard. If you want to recycle, you can even use old buckets, storage bins, wooden wine crates, paint cans or large coffee tins. Kiddies pools or plastic sandboxes, or an old bath can also work. Avoid rusty containers though. Guttering makes a great growing container. Mount lengths of conventional roof gutter to a wall or fence (don’t forget to drill drainage holes); fill with soil and plant with lettuce, succulents or trailing flowers. Used milk or yoghurt containers are good for starting seedlings. Egg boxes are degradeable and can be directly planted into the soil. Plants with bigger and longer roots need a bit of depth. Any container you use must have drainage holes and should have coarse gravel or stones at the bottom to prevent water from logging in the soil mix.

Gather Your Gear Very little gear is needed for container gardening. Standard gardening tools include gloves, a trowel, and a hand fork.

For larger plants that require pruning, a good pair of shears or kitchen scissors are helpful. Keep your tools clean and blades sharp for easy cutting.

Find a spot Your first thought for any garden project should be location. Whether choosing a balcony or porch, around a deck, or even on a rooftop make sure you have sunlight. Container-grown plants will dry and wilt more quickly than plants in the ground. Notice the amount and strength of sunlight. Does the space get full afternoon sun or dappled shade and will your containers sit outdoors in the rain, or on a covered porch or patio?

Plant your seeds First plant your seeds in trays or seeding pots filled with a thin (about 3cm’s deep) layer of the potting medium or sterile palm peat. Put them in a place with sufficient air and sunlight. Once they germinate and grow a few leaves, carefully transplant them into containers. Space them according to the instructions on your seed packet.

Water and fertilise Once you have transplanted them, water them regularly. Some plants need water once in two days while some need water twice a day. The potting medium has limited nutrients - so use fertilisers selected to match your plant requirements. •

Use Nitrogen for foliage growth for Spinach, lettuce and Okra.

•

Use Phosphates to stimulate succulent juicy roots in vegetables such as Radish, Onion, Carrots,

PLANT AN EDIBLE GARDEN A crop of delicious veggies looks fabulous in an eye catching wooden planter.

Beetroot, Broccoli and Garlic. •

Use Potassium to stimulate flower and fruit especially if you want a good Pea, Pepper, Chilli or Tomato crop (too much Nitrogen in these plants will give you wonderful leaves but no fruit). Once a week, leach with plain water to drain excess fertilisers. Over or under-watering is the primary cause of plant failure. Remember that plants shouldn’t ever sit in accumulated water.

Use organic pesticide Inspect your plants regularly for bugs or pests. Remove some of them by hand or use organic pest-sprays. Check for wilting and rust. Pests like aphids can be removed with a water spray or soapy water.

Companion Planting This is the oldest method to naturally control plant fungi and Insects. Marigold planted in a container adds a splash of colour and stops nematodes attacking the roots of vegetables. Nasturtiums are delicious in salads and attract aphids away from other plants, Stinging Nettle, Sage and Horseraddish prevent many fungal diseases. Onoins are Red spider repellants. Chives and dried Sage repel mildew while Spearmint, Pennyroyal, Tansy Garlic and catmint repel ants and other insects.

Harvest when ready Unlike salad greens, veggies like cucumbers, eggplant and tomatoes like at least 6-8 hours of sunlight every day. When your vegetables are mature and your salad greens are tender, they are ready to be harvested.

10% discount

Starke Ayres is offering a 10% discount on all wooden planter (vegetable boxes) and Reliance 30Dm cubed potting soil. Buy any size of planter box and in addition you will receive a free packet of vegetable and herb seed and a small organically certifiedTalbourne fertilizer sample. The discount is applicable to both branches listed below. 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: 021 685 4120

VALID FOR THE MONTH OF JUNE (expires 30 June 2014)

Terms & conditions apply. This discount is not valid in combination with any other special and non-discountable products like books, magazines, cards etc.

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EASY TO GROW SALAD & VEGETABLES CARROTS Use a deep container. Rocky soil can result in crooked carrots that, while edible don’t look great. Carrots are ready for harvest when their tops breach the soil line. Scarlet Nantes, Ideal Red, Chantenay Karoo and Kuroda are easy cultivars whilst Little Finger and the three coloured (Red Orange and Yellow) Delicious Special collection Colour Mix are most popular for containers and smaller gardens.

GREEN BEANS & PEAS  Broad beans are one of the easiest vegetables to cultivate. Bush beans are more productive though. Pole beans, while easy to grow, need a trellis. Try Kentucky Wonder and Contender varieties but remember these are a summer crop and only planted in September. You can plant a high yielding pea crop ready in 60 to 110 days from sowing. Try Mangetout, Greenfeast or Sugar Snap.

LETTUCE Leaf lettuces, like Romaine, are no-fail, low-maintenance choices for a container garden. To sow lettuce seeds, scatter them on the soil surface, lightly sprinkle them with soil, and mist with water. Keep the seeds moist and warm. They harvest in as little as 30 days. No need to thin. Cut the leaves when they’re about 6cm. Sow every two or three weeks for an on-going supply. Look for Buttercrunch, Triple Play (Cos Lettuce type), Great Lakes, Commander, Salad Bowl or Rocket (arugula) seeds.

CUCUMBERS If you let them, cucumber plants will sprawl, so allow these plants enough space to stretch their roots. Try smaller varieties to make your own homemade pickles. Be sure to avoid planting cucumbers until all danger of frost has passed. Try these: Diva, Straight Eight and Salad Bush Hybrid.

SPINACH Spinach is a great source of iron. Pick the leaves off continuously to encourage new growth. Larger varieties are Fordhook Giant, Greenwave, Star 1801. Miniature leafed Baby Spinach Dash is popular in salads. Bright lights are an intermediate growth height. Swiss Chard with assorted

yellow, red and green stems and foliage look great in a dinner party bowl.

TOMATOES A little water and a lot of sun will provide fruit almost continuously. Tomatoes are full of nutrients. Look for Big Boy, Beef Steak and Roma tomatoes. These are a summer crop and only grow in tunnels during winter.

RADISHES Radish seeds sprout in just a few days. Scatter them over a moist growing medium and cover with a few centimetres of soil. Put plastic wrap or glass over the container until they germinate. At 14 days, thin out the weaklings. Those that remain will be ready for harvesting in about 30 days. Choose from Cheriette, Cherry Belle, Scarlet Globe or the multicoloured ‘Easter Egg mixture’.

ONIONS Onions have a long shelf life and can be stored. The reliable white fleshed cultivars are Caledon Globe, Star 5522, & Texas Grano, while restaurants often use white fleshed but red skinned Creole or the brand new red skinned milder flavoured Rosabella.

BROCCOLI Disease resistant Star 2204 will raise a harvesting head in 80 to 90 days. For small spaces try the brand new Starke Ayres Cultivar Brocetta ‘Zara’. This new generation stem Broccoli is ideal for planters. Simply pinch out the middle part of the main bud and after 30 - 40 days you get new multi-stemmed growth which you can keep cutting throughout the season.

CAULIFLOWER Cauliflower is a delicious family favourite dish. Wallaby is a traditional cultivar with white curds. Newer cultivars Romanesco with its crisp beautiful apple-green heads and Violetto with tight violet, pink curds are not only delicious but also have tremendous amounts of naturally occurring anti-oxidants. Visit us online at www.wellnesswarehouse. com/articles for more information on beetroot, zuchinni, cabbages & brussel sprouts, artichokes and marog.

BELL PEPPERS Peppers are generally quite pricey so it makes sense to grown them yourself. They are delicious grilled in olive oil, chopped raw into salads or used in stir fry’s. Try California Wonder, Gypsy and Big Bertha.

BASIL Sow seeds in a sunny, well-drained area. When the leaves are big enough pick them straight off the plant. You can even freeze the leaves and use them to make basil pesto throughout the year. Genovese, Sweet and Magical Michael basils are good varieties to try.

MUSTARD GREENS Mustard is an extremely fast grower. You can start harvesting older leaves just four to six weeks after planting. Best of all, it continues to grow even after you harvest, producing new leaves all the time.

SWISS CHARD Plant a mix of red and white Swiss chard for an attractive display both in your container and on your plate. When thinning seedlings, don’t pull them. Instead, cut them off at the soil line.

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LEARN MORE Come to a gardening talk at Starke Ayres with informative demonstrations. There is no charge and everyone is welcome. Starke Ayres Rosebank Garden Centre Liesbeek Parkway, Rosebank

11h00 - 10th June 2014 Winter Vegetable Gardening by Ze’ev Harris

11h00 - 14th June 2014 Practical Vegetable Gardening Starke Ayres West Coast Garden Centre West Coast Village Shopping Centre, Sunningdale

11h00 - 21st June 2014

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livewell journey

House of Love

Derek and Nina Poole started out with a cosy little getaway in Darling perfectly suited to fireside red wine drinking and long lazy breakfasts on the patio. Both of them have a knack for entertaining and soon their love nest was overrun with guests.

riends flowed in every weekend and after repeated requests to create a guesthouse, they eventually did. Maison de L’amour (House of Love) resonates with laughter, easy living, good times and love. Check out times have been underlined in bold, not because they are strict or anything but because guests don’t seem to be able to get going and leave. That’s totally understandable though, the French Provencal styled house is completely delightful. Old fashioned roses and faded blooms are tucked away in every corner while bougainvilla stretches over a canopy on the patio. Maison de L’amour has three double guest bedrooms all with bathrooms ensuite. Three course candle lit dinners are available on Friday and Saturday nights, alternatively there is a braai area or a list of local restaurants to explore. House rules include ‘recovering your sense of zen, relaxing, sleeping in, laughing, healing and feeling soulful’. A short walk down the drag you can pop into the Café L’amour, another of Derek and Nina’s fabulous innovations. Walking through the doors gives you an immediate feeling of being transported to a bygone era, perhaps a tiny French Cafe somewhere in a small village in France.

did you know? Darling is only an hour’s drive from Cape Town. It was founded on the farm called Langfontein in 1853 when Charles Henry Darling came to the Cape as Lieutenant Governer.

Delectable cakes and tasty little treats are the order of the day, not to mention the best coffee in town. Café L’amour is also a vintage collectible shop with many covetable, well chosen gifts.

WHAT TO DO IN DARLING: Explore the Darling wineries, like Cloof Wine Estate, Darling Cellars, Groote Post, Ormonde Vineyards or Withington wines.

Learn about olives. Darling Olives is situated on a working farm 3 kilometres outside Darling and demonstrates how olive production is done. It has olive tasting and sells a variety of olives.

Eat at one of their restaurants: The Bistro Seven is 60 meters down the road, Marmalade Cat, Cafe Mosaic, and Briggs Barn all within walking distance from Maison de L’amour Discover the village on foot, picturesque country houses, restored Victorian gems often with a horse and cart or a procession of geese or lazy cat passing by. Browse through art, antiques and collectibles, stop for tea at one of the quaint tea houses. Visit Darling’s biggest attraction, the famous ‘not to be missed’ Evita Se Perron show. Evita se Perron has two cabaret venues, a restaurant, bar, arts and crafts market and conference facility. Check show times before you leave. Drive through one of the National parks; the West Coast National Park or the Cape Columbine Nature reserve are both nearby. Darling is known as the Flower of the West coast and has an abundance of flora and natural flowers. In Springtime the landscape explodes in a riot of wildflowers. Bright blue heliophilas, orange, yellow, white and purple daisies come out in all their glory. The Darling area has more than 1200 species of blooming plants with about 80 species of the flowers found in the area endemic to the region. Do some bird watching on the newly launched bird route. Expect to see a huge variety including larks, pipits, flamingoes, great white pelicans and a range of raptors.

Pass by the Duckitt Nursery, the largest orchid nursery in South Africa. It hosts an annual Orchid show in September each year.

everything you need to live life well

To contact Derek or Nina at Maison de L’amour, Phone: 022 492 3995 or Cell: 072 822 5518 Email: nina@ninamonda.com or log onto www.maisondelamour.net

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livewell green living

Saffron has been prized since ancient Persian times as a way to enhance mood, relieve stress and as an aphrodisiac.

Celebrating Saffron

Perhaps because of the delicate beauty of its exquisite bloom or the high price the spice fetches, saffron has always had a sense of magic surrounding it.

or centuries saffron has been used in curative formulas. Greco-Arabic medicine suggests saffron boiled in milk as a nighttime cure for insomnia, it has been shown as effective for digestion, to fight against cancerous cells and neurological problems,

did you know? Saffron contains a colourant called crocin which has been used in several cultures to dye royal garments. After Buddha died, the priests made golden saffron, the official colour of their robes. It was also used as a perfume by Greek royals and, as a cure for hang-overs, Romans slept with expensive pillows filled with saffron.

assisting blood circulation to the retina to help with sight degeneration and more. Saffron has been prized since ancient Persian times as a way to enhance mood, relieve stress and as an aphrodisiac. Modern science, through clinical research and data, is now confirming Saffronâ&#x20AC;&#x2122;s effective ability to enhance mood safely. This means a standardised saffron extract for therapeutic use. More people suffer from depression than ever before. Reports from the Centre for Disease Control reveal that one in ten US adults believe they are suffering from depression. By 2020 depression is expected to be the worldâ&#x20AC;&#x2122;s second leading cause of disability. Over the last 25 years the use of antidepressants medication in the US has gone up 400% and 11% of Americans aged 12 years and over now take antidepressant medication. Ninety percent antidepressant side effects that anxiety, insomnia, detachment, and

of people taking medication report range from increased weight gain, feelings of sexual dysfunction or

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disinterest. Some of these side effects last even after the medication is stopped. Importantly, Saffron is not associated with the side effects normally experienced from antidepressant medication. Recent studies have concluded that saffron has also been shown to treat sexual dysfunction in patients stabilized with the anti-depressant fluoxetine. While tests are still undergoing, Saffron has also been shown as effective in relieving symptoms of premenstrual syndrome. Because of its mood elevating properties it has a satiating effect that helps stop food cravings. More and more people are turning to natural remedies and cures. Every day we find out just how many incredible healing properties come from nature. Using the intelligence of flowers and plants can only instill more love and respect for the earth.

FEEL HAPPY knowing that...

Saffron has traditionally been used as a medicine for thousands of years. Even Hippocrates the father of modern medicine used Saffron to enhance mood. Today science through clinical studies has repeatedly demonstrated Saffrons ability to act as an anti-depressant, improving mood and sexual function in both men and woman.

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movewell

fitness, sleep & massage

Surya Namaskar is a humble adoration of the light, and insight of the self.

salute the sun

Learn a yoga routine that stretches all muscle groups with a flowing sequence called Surya Namaskar or Sun Salutation. Not only does it improve the body’s flexibility but it also helps regulate breathing and focus the mind. It’s an energy giving sequence designed to make you strong, powerful, glowing and confident. Once you are familiar with the routine you can do it at home on your own but first get help from a yoga teacher to ensure you are doing the postures correctly.

did you know? The ancient yogis taught that each of us replicates the world at large, embodying ‘rivers, seas, mountains, fields, stars and planets; the sun and moon.’ The outer sun, they informed, is in reality a token of our own ‘inner sun’, which corresponds to our subtle, or spiritual heart. Here is the seat of consciousness and higher wisdom. 52

urya Namaskar is a humble adoration of the light, and insight of the self, so it’s important to practice the Sun Salutation with a spirit of respectful devotion. Turn your awareness inward and make every movement mindful.

INHALE & EXHALE

Each movement, from posture to posture, is made easier by either an inhalation or an exhalation. As you move watch your breath closely. If your breathing speeds up too much, slow your pace and rest. Always breathe through your nose, not your mouth. Nasal breathing filters and warms incoming air and slows your breathing down, allowing your mind to move into a more meditative state.

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During my Sun Salutations, I feel I am ‘drinking’ the sun light, just as a plant does. I directly receive infinite sun power, with infinite light and wisdom. It has a greatly beneficial effect on the mind.” Blogger Andressa V. da Nóbregais

Follow the steps to learn how to do a Sun Salutation >

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Start in Tadasana, with your back straight, arms relaxed and knees and feet together. Then, bring the palms of your hands together at chest height, in prayer position.

Inhale and lift your arms overhead to Urdhva Hastasana (keep your shoulders from moving up), then exhale while lowering the arms down and folding your torso into Uttanasana. Place your hands on the floor on either side of your feet.

SUN SALUTATION Surya Namaskar Repeat this sequence moving the left leg back first, then the right. This completes a full round of Surya Namaskar. Do as many as you want. Start with two rounds and work up to more.

Press your hands into the floor, inhale and exhale while bringing your right foot back into a lunge. Keep your right leg straight and look up, rolling your shoulders back.

4 5

Exhale back to Downward Dog; step the right foot forward on an inhalation into Lunge. Swing the left leg forward to Uttanasana on an exhalation, then lift your torso and reach your arms overhead on an inhalation to Urdhva Hastasana. Finally, lower your arms on an exhalation and return to your starting point, Tadasana.

As you breathe out, bring your left leg back to join your right.

Inhale forward to Plank pose, then exhale and lower yourself into Chaturanga Dandasana. On an inhalation, arch your torso up as you straighten your arms into Upward Dog.

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Every time I felt nervous, disheartened or afraid of anything or anyone, the Gayatri mantra became my sanctuary, a place where I would be safe, powerful and protected.

YOGI eco warrior

Combining eco issues and a love for yoga, Anupama gives us details about how she got involved bringing yoga products to South Africa under the Billy the Bee label.

eing from India, I was accustomed to very colourful environments, and gorgeous natural fabrics. I was a little disheartened to see the limited (and costly) choices available for the eco-yogi in South Africa. I was aching to bring some of our beautiful culture here with products and accessories that aren’t dull or drab and are easier on the environment. Billy the Bee was born out of the principles of Hinduism and Buddhism which offer acceptance, freedom of expression and physical and spiritual healing.

From the start, I wanted a brand for the soulful, fun loving yogi, aware of the footprint they are leaving behind. We don’t preach about how to express your spirituality, how frequently you meditate or how many times you want to practice yoga. All we want is to provide beautiful accessories that help in your quest to get there.

list and most of our products can be used in multiple ways, for example, all mats can be used for yoga, meditation, pilates or even as rugs for the beach or floor. Likewise, all our meditation cushions can be used as yoga, meditation props or as spiritual décor to bring a sense of peace to your surroundings.

Our limited edition collections are refreshed every year and chosen because they contain no, or fewer toxins and chemicals. We personally check the factories they come from to ensure fair trade principles are adhered to. Affordability is high on our

We also give back to the community whenever possible. Last year we initiated a project to help Kiran, a young mother of two, who left her husband after years of abuse. Kiran was training in a non-profit organization as a seamstress. Even though

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her skills were at beginner level, her story touched our heart and we commissioned 100 yoga mat bags from her at fair-trade prices. We got overwhelming support from our customers and the bags were sold out in a month. Customers saw beyond the shaky seams, the slightly off center buttons to the fighting spirit the bags signified and went all out to buy them. I grew up with meditation as a part of daily life. My mom would chant the holy Gayatri mantra with us every night before going to bed for protection. Every time I felt nervous, disheartened or afraid of anything or anyone, the Gayatri mantra became my sanctuary, a place where I would be safe, powerful and protected. I started meditating regularly. Personally, I try and practice ‘living as close to nature’ as much as possible. I am conscious of what goes in my body (food wise and body and household products), I am aware of using products with firm principles and don’t use any products tested on animals. Our fridge and pantry is free from processed foods, MSG, preservatives and unnatural ingredients.

Beauty tips: My two favourite beauty tips include a face mask I use at least once a week and a hair nourishing treatment.

Follow Anupama’s tips when choosing a yoga mat > I always recommend buying a natural personal yoga mat. Shared mats are a breeding ground for bacteria unless they are cleaned well after every use.

Traditional cotton

Cotton yoga rug: 100% natural cotton rugs (or dhurries) with AZO, toxin and lead free dyes are made for yoga practice, the traditional Indian way. They are handcrafted using an extremely dense weave which creates natural friction and grip. These are recommended for any yogi who wants to do yoga the traditional Indian way and good for Astanga yoga. They also get heavier and sturdier the more you sweat, so if you don’t mind cleaning it after every class, they also work for hot yoga. They can be used for meditation, as rugs around your home or meditation space, or at the beach. Billy the Bee Cotton Yoga Rug R395

Asoka eco

Asoka eco mat: Asoka mat provides the strength, durability and performance required for yoga practice, without using any toxic materials during production. I would recommend this for yogis who just cannot live without adequate cushioning and the ‘stickiness’ these mats provide. Asoka Eco Mat R535

FACE MASK

Mix together a teaspoon of raw honey, 1 tablespoon chickpea flour, 1 pinch of turmeric, a few drops of lemon juice and a little water or unsweetened yoghurt to make a paste. Apply all over your face and leave for at least 10 minutes.

Earth yoga mat

This is a 100% plant based mat made from jute (a natural plant fiber), from plant based dyes and with a natural rubber backing. This mat is the ultimate eco-warrior mat and based on the yogi principle of ‘connecting’ to the earth. A lot of thought has gone into this mat, from the material chosen to the feel of the mat and the thickness. All these elements are designed to take you back to the roots of yoga and promote the flow of energy between you and the elements during your practice. This mat purposefully doesn’t provide cushioning so as not to interfere between you and the earth’s surface and so is not recommended for beginner yogis. Beginners can use this mat on top of another mat then gradually wean off when you are comfortable using it without cushioning. Billy the Bee Jute Yoga Mat R399

HAIR TREATMENT

Coconut oil is my saving grace. Once a week I saturate my hair with oil and leave it on overnight. www.wellnesswarehouse.com

read well book reviews

Book

REVIEWS

By Astrid Kille

Explore the healthiest recipes with inspiration from home-grown, organic and raw food, or read a novel that tugs at your heart strings. The Diving, Life, Loss and Everything inbetween By Helen Walne (Penguin)

Renowned columnist Helen Walne relays a sensitive and intimate account of her relationship with her brother Richard, who couldn’t resist the lure of death. Richard suffered from depression and deep inner turmoil, eventually committing suicide. Helen doesn’t over analyse why Richard wouldn’t take medication or why he chose suicide as his solution. Her story documents the family trauma, fear and grief and accounts her struggle in keeping Richard present one day at a time, knowing any day could be the last. The Diving is a story of letting go and understanding.

We Need New names by No Violet Bulawayo (Random House)

This powerful and sensitive first novel is filled with beauty, horror, laughter and pain. Ten year-old Darling describes with childlike simplicity, her life in Zimbabwe during its so-called Lost Decade and then her life

as a teenager in present-day America. What makes this book so delightful and also disturbing is the resilience displayed by the characters. Absent parents, abusive caretakers and an anarchic police presence don’t stop Darling from dreaming of a better life. Bulawayo’s book lingers in your mind. This has been my favorite book of the year so far.

Retreat, The Joy of Conscious Eating By Daniel Jardim (Jacana)

Daniel Jardim was the resident cook at the Buddhist Retreat Centre and created the recipes for the very popular The Cake the Buddha Ate. His new book Retreat showcases a collection of 80 vegetarian dishes. Through his recipe pages, he shows his readers how to create a greater sense of mindfulness in our everyday lives by being in harmony with the food we prepare. The book is divided into four seasonal sections with helpful tips on selecting seasonal produce and appropriate cooking techniques to match the body’s needs as we move through different phases of the year. The dishes are aimed at aspiring cooks of all levels.

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Leafy Greens Café, Recipes from our Organic Garden By Antonia DeLuca (God-idea Productions)

Antonia is owner and founder of the raw food, vegan friendly Leafy Greens Café in Johannesburg. After extensive research in the USA and training at the Hippocrates Institute in Florida as well as a stint under Mathew Kenney as a raw food chef, Antonia opened her Café to great acclaim. This recipe book inspires readers to rediscover the joy of getting back to basics, eating simple food, growing your own food and savouring the beauty of each fruit and vegetable. It has authentic recipes for juices, smoothies, salads, raw food creations, snacks and desserts all brimming with health and vitality. All books are available from Exclusive Books.

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charity

“If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.” -Dalai Lama

EARTHCHILD MEDITATION Local NGO, the Earthchild Project believe in life-long meditation as one of the most powerful gifts you can give a child.

heir educational programmes in township schools include mindfulness practices, breathing exercises and yoga. Over the past seven years they have taught thousands of children and been truly inspired by the results. Janna Kretzmar explains why they focus on mindfulness and meditation where many basic needs are not being met.

did you know? Meditation teaches children to connect with themselves and their inner source of calm, in a way that boosts confidence, helps to manage emotions, and cultivates self-awareness. It also helps them relax and focus better during school, which improves concentration and memory.

Many people ask why we don’t rather focus on feeding schemes or numeracy and literacy programmes. Many children living in the areas we work in experience high levels of stress which leads to anxiety, depression, violence and substance abuse, as well as compromising their ability to focus and learn effectively. Meditation is a practical tool these children can use to overcome these adverse effects. Many children have told us how they use these techniques when they feel sad, angry or afraid. Teachers have reported the changes they’ve observed like reduced fighting in class, improved concentration and academic results, increased imagination and children taking on more leadership responsibilities. We’ve had past learners start meditation groups in their High Schools and even found children sitting at breaktime doing their breathing exercises and meditating together just for fun!

“When I do my meditation, it’s like I’m in another world with trees and birds and it’s peaceful. Then I open my eyes and realise I’m back at school!” Nwabisa, Grade 6 everything you need to live life well

Photo by Deborah Rossouw

In today’s fast paced world, many children are overstimulated and experience high levels of stress and anxiety. Here is one example of a mindfulness meditation you can do with your child at home. This is a lovely practice to do in the garden with just the two of you, or a small group.

Sitting comfortably, ask everyone to close their eyes for one minute and to listen for as many different sounds as they can hear. (Minute passes) Slowly open your eyes and without talking, write down all the sounds you heard. Then you can each share your list and repeat the exercise listening out for the extra sounds you didn’t hear the first time. (If your child is not yet writing, you can just memorise the sounds and share with each other afterwards.) For more information about Earthchild Project: Go to www.earthchildproject.org Email info@earthchildproject.org Call Carla on 082 4174904

100 95 75

25 5 0

Intensive - Salcura - A4 - Wellness - Advert - PRINT FILE 15 August 2013 03:03:52 PM

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Shoot for the stars Shoot for the stars with this totally cool rocket science kit. Detailed instructions and all the materials you need are here to inspire young rocket scientists. When vinegar is mixed with baking soda inside the rocket body, a gas called “carbon dioxide” is formed. As the chemical reaction continues, more and more of the CO2 is produced inside the rocket. When the rocket body can no longer hold the gas being produced, the only place it can escape is through the bottom of the rocket. The result is “thrust” which forces the rocket to fly upwards. And guess what? This is the same principle of motion science as a real rocket demonstrating Sir Isaac Newton’s Law of Motion. This amazing science toy flies up to 50 feet high! This is a great way to participate in a fun learning project with your future scientist!

For Ages 7 & up

Cosmic Rocket R110

Kids & Creativity All children love to create art and make things. In younger children, playing with arts and crafts inspires creativity while helping them to focus their mind and complete a set task. Older children can begin to gain an understanding of artistic and design skills that may affect their future educational choices.

n art or craft based gift will always be appreciated. Child psychologists, doctors and teachers realise the importance of using creative skills to stimulate children’s minds and give them a fantastic opportunity to express themselves in their own unique way. They are given the opportunity to work with colour and form and with different materials to create their own piece of artwork giving them a sense of achievement and also giving them the opportunity of appreciating other friends’ artwork.

Party in your bathtub Whether it’s everything at once or just a little at a time - it will be the craziest tub party of your life. With colour, more crackling and more fun in the bath tub - this has everything that you need to have a great party in your bath tub! The beauty of this is that it does not stain the bath tub, it is preservative free, gluten free and is dermatologically tested.

Comes in three different options: Bathwater Colour, Bath Confetti & Crackling Bath

Tinti Party R74.99 Painting Soap R65

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Catch all those bad dreams Create your very own dream catcher and hang it next to your bed. They say it catches all the bad dreams but lets the good ones through, allowing you a peaceful night’s sleep, after an exciting day of play.

Ages 5 & up. It Contains 1 hoop 4” in diameter, 1 bag of colored beads, 3 feathers, 1 silver cord, lacing, white glue & detailed instructions.

Sparkling Dream Catcher R70

NATURAL PET CARE By Paul Jacobson owner of Vondis Holistic Pet Nutrition

In our quest for wellness, we sometimes forget about our animals. They need chemical free natural products just as much as we do. Caring for your companion animals should be no different to the way we look after ourselves. An enlightened person acknowledges the positive impact a natural, wholesome and organic diet can have on health and longevity. Apart from diet, we also need to be aware that cosmetics and grooming products can contain chemicals and poisons. Many of our companion animals, nowadays are struggling with ailments like skin allergies, digestive problems, arthritis, obesity, renal complications, dental disease, cancer and diabetes. Part of the problem is that our modern era has become materialistic, insensitive and careless and we have lost touch with natural living. Bottom line profits have become more important than ethical business practices. In this hectic lifestyle convenience has become a priority and processed, preserved and chemical based products are easy choices. Corporate business puts out major advertising campaigns that obscure clear thinking. Then we have product labels that are often illegible and difficult to understand.

Glow in the dark Great for the “science” enthusiast in the family. Kit includes planets, stencils, squeeze glow paint pen, rods, string, a fact-filled wall chart and 10 sets of Kidz Quiz? questions.

Age 8+ years For ages 8 & up

Solar System Mobile Making Kit R105

Changing our own life style and diet is always difficult, and making changes that affect our companion animals, although challenging, is very necessary. It’s easy to conclude that healthy living is healthier for all; that natural is better than unnatural; that wholesome foods are better than processed; and that ‘preservative and chemical free diets and remedies’ are a better option than preserved and chemically based one’s. With this in mind, be sure to choose natural when shopping for your companion animals.

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Great dads make it their goal to be the first man who truly sees their son or daughter, and to know what makes their hearts come alive.

Principles of

fatherhood By Craig Wilkinson

Being a conscious father and giving your children what they need for a successful life is key to building strong, well adjusted individuals. We asked Craig Wilkinson, author of ‘Dad, the power and beauty of authentic fatherhood’, for 5 principles to help fathers get it right.

ecoming a father is one of the easiest things in the world to do. The actual creation part is a lot of fun and can be over faster than the time it takes for Brittany Spears to sing “Oops I did it again”.

did you know? The philosopher Goethe said: Too many parents make life hard for their children by trying, too zealously, to make it easy for them.

IT STARTS WITH YOU

A father is his son’s first hero and his daughter’s first romance. He is the most important man in his children’s lives. Yet most men are unprepared for the challenge of being the most influential man in a growing young life. Being a great father doesn’t happen by default. It happens when a man consciously and intentionally works at being the man and father his children need. When he does the rewards are immense for both father and child.

The more conscious we are of these forces and beliefs, the more able we are to deal with them. Being unconscious of childhood wounds means we are likely to be driven by negative emotions and beliefs, and to pass these on to our children.

I have outlined five principles that, when embraced, will make any man an extraordinary dad.

But that’s only the starting point of the profound and beautiful challenge of being a father. Conceiving a child asks very little and pretty much any healthy adult male can get it right. Being a dad asks the very best of you and takes a man of character, love and perseverance to get it right. How a man lives his life and fathers his children will profoundly impact the rest of their lives.

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The first principle is to realise that the quality of what we impart to our kids is determined by the quality of our own inner lives. None of us arrived at adulthood unscathed by our childhood. We are all driven in some way by emotional forces from childhood experiences, good or bad, and the beliefs formed in response to those experiences.

Unresolved pain from the past is pain we are condemned to repeat, often at the expense of our children. Great dads are obsessed with being conscious, with breaking any destructive emotional cycles, and with dealing with their own issues so they can impart the right stuff to their children. A

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great dad is committed to being the type of man we want our sons to become, and our daughters to marry.

CALL OUT YOUR CHILD’S IDENTITY

The second principle is to call out the unique identity of your child. To be truly seen is one of the great cries of every heart. Great dads make it their goal to be the first man who truly sees their son or daughter, and to know what makes their hearts come alive. Every child is unique and their life script is written into their hearts. The father who helps his child discover and know who they are and gives them permission to be fully ‘who they are’ gives them a great gift. His message is; I see you, I know you, come out and be the man or woman you were made to be. He can only do this by investing a lot of time engaging with his children, deeply and without distractions.

VALIDATE & AFFIRM

A great father’s third commitment is to validate his child. So many people enter adulthood with a sense of inadequacy. Men doubt they have what it takes to be a man; women wonder if they have anything worthwhile to offer the world. Great fathers validate their children from a very young age. Their children know they are worthy, that their life counts. They know they have what it takes, that they have something great to offer the world. This comes from affirming not just what their children do, but who they are. The message is; you matter, you are wanted, you are deeply loved, I delight in you. And the message is conveyed in a thousand different ways. It is in a dad’s words of affirmation, his gentle touch, his look, his smile, his time. This blessing from a father will remain as a cloak of affirmation wrapped around a man or woman’s heart long after their father has passed on.

strong, gentle and present. Providing the right physical and emotional environment requires a man to nurture, protect and provide. Even when not living in the same house as their children through separation or divorce great fathers continue providing to the best of their ability, continue to protect and never stop being present.

EQUIP FOR LIFE

The last beautiful gift of great dads is to equip their children for life. This starts with imparting the life skills and emotional intelligence they need to succeed. Poet and priest, George Herbert said that one father is more than a hundred schoolmasters. Great dads do not leave education to their kids peers or the media, they become the principal in their children’s school of life. Equipping your children for life requires discipline. Great dads set clear, fair and consistent boundaries for their children. They teach discipline and respect. They know being a friend to children comes a distant second to being a father and are concerned less with being popular than doing what’s right for their kids. Key to equipping children for life is to model the way. Great dads make their lives an attractive example of all they want their children to learn. They know their lives speak far more eloquently than their words. Ultimately children learn from our ways rather than our words. Every man has it in him to be an extraordinary father. If he consciously and intentionally embraces these five principles he will be well on his way to building a great life for himself and laying the foundation for his children to build their own great lives. Succeed as a man and the effect may be felt for your lifetime, succeed as a father and the effect will be felt for generations.

CREATE A SANCTUARY

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Time Out for Dads By Kathy Bruggemann Owner of MommyMatters.co.za

Dads need time off too, but making it happen without feeling bad isn’t so simple. After a long day in the office, and all you want is a nice a cold beer and a hammock, but you are faced with the financial stress of a growing family, peas that aren’t being eaten or spaghetti fed illegally to the dog, things can get a little overwhelming. Today’s fathers grew up without role models that were actively involved or engaged in their daily lives. Because things are different in this generation, fathers have to find a way of balancing career and parenting roles. Many fathers remember their dads popping in quickly for supper after work, then heading straight back out to the pub for a beer or two, while mom was left to do bath and bedtime. Dad would come home after lights-out, and kids spent time with him over the weekends. Despite that, we have great relationships with our fathers, they’re awesome grandfathers, and many of our parents are still married and happily so. Don’t get me wrong, I’m not advocating that kind of parenting role in our husbands, but more and more fathers are struggling with daddy-burnout. Dads are part of the bath time and story reading routine these days, and with a working mom it fair to share these responsibility in the home. Why then do we criticise the odd golf day or Saturday afternoon Rugby match, when we sneak away for a massage or pedicure? Is it really such a big deal to just let them watch that late-night series or have that poker game with their mates every other week? Dads, if you are open and communicate what you need and when you need it, chances are you’ll be able to negotiate the break you need. Remember that more understanding results in less guilt. My advice is to work together, and allow each other space. Your kids will have better, balanced parents because of it.

The fourth beautiful obsession of great dads is to create a sanctuary in which their children can grow and thrive; physically, emotionally and spiritually. Renowned educator Reed Markham said that every man is the architect of his own home.

Sigmund Freud said that he cannot think of any need in childhood as strong as the need for a father’s protection. The children of great dads feel safe. They know masculinity as a place of refuge, safety and consistency. They see their fathers as

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FATHER’S DAY 15 JUNE ‘14

Under R1000 If you want to really spoil your dad this Father’s Day, look no further. Wellness has some of the most exclusive health and wellness accessories around. Read on for eight of the best. Pedersen & Lennard Postboxes – Assorted R530

Pedersen & Lennerd are local designers known for top quality products made in South Africa with a simple aesthetic.

The wellness guide to

Father’s Day

GIFTING

It’s a fact: dads don’t want socks for Father’s Day. The trouble is, it can be hard figuring out exactly what dads do want. We’ve put together the ultimate guide to Father’s Day gifts for every dad – and every budget. There’s absolutely no excuse for not surprising your dad with something different this year!

Metagenics Wellness Essentials Men’s Vitality 30 Packets R949.99

Metagenics Men’s Vitality Wellness Essentials provide the best quality targeted daily support for men’s health.

Dr Hauschka Med Ice Plant Body Care Lotion 200ml R530

Dr.Hauschka Med Ice Plant Body Care Lotion, which soothes dry skin naturally, is the perfect in skincare for the man who likes the best.

Stefani It’s Only Natural Ceramic Water Filters 59cm High X 34cm 6l R995

These very clever and stylish ceramic urns filter and cool water naturally using evaporation.

everything you need to live life well

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Under R500

Under R200

If your dad is health conscious and cares for the planet, this is for you. We’ve got amazingly comfortable pillows, gadgets that make grey water gardening easy, and South Africa’s hit health and diet book.

You can never go wrong with a gift pack of snacks for dad. Take a look at our top picks, which include perennial favourites like biltong and nuts, and choose some healthy treats for a winning Father’s Day gift.

Real Meal Revolution R230

Your dad will love this ultimate guide to low-carb eating.

Wellness Beef Biltong 180g R61.99 Wellness Beef Droewors 180g R53.99 Wellness Cran/mac mix 100g R22.99 Wellness Raw Muesli Bites 300g R87.99 Wellness Hazelnuts & Milk Chocolate 100g R44.99

Relaks Massage Hammer - Massage Hammer – R450

The Massage Hammer has a sleek, beautiful design and a roller control slide mechanism that varies the speed and intensity of the massage.

Healthy Back Bags – Bluebird R409

100% paraffin free low odour made from recyclable materials, vegetable oils and natural colourants clean handling long burning

Healthy Back Bags are designed to distribute weight evenly along the spine, keeping backs safe and comfortable.

Spine Align Gel Tech Pillow - Contour R499

Supreme sleep technology will mean a more restful night’s sleep for dad.

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SABS safety tested

Eco Fire Lighters Your alternative to traditional paraffin based fire lighters that leave a lingering smell on your hands, in your Webber braai and fire place.

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Hyaluronic acid is considered equally as important as collagen and is used extensively in anti-ageing therapy.

Tuck, lift or fill?

Celebrities are under extra scrutiny these days with countless ‘before’ and ‘after’ pictures alongside debates as to what vanity work they might have done on their faces. With botox and fillers now becoming much easier to access and more affordable, there is a huge upward trend in the amount of people taking advantage of these anti-ageing innovations. Some of our celebrities look distorted and unnatural and others simply look fabulous. Having heard that fillers, unlike botox, use a macromolecule similar to the Hyaluronic acid naturally occurring in the body, we asked Dr Joseph J Huskisson, more about the process and the possibilities.

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r Huskisson is a highly experienced aesthetic practitioner based in Stellenbosch; more than that though, he is also an artist. Alongside his practice, painting is his passion. I imagine that’s probably why he is so successful shaping faces on canvas probably enhances the skill needed to do the same on live faces. And that’s the key, a skillful qualified practitioner is able to create the right effect and avoid any of the risks associated with fillers. His clients rave about the uplifting changes he is able to make with a small amount of intervention. Many of them feel it gives them the lift they need to boost their confidence while others believe looking after yourself and employing anti-ageing therapy is a responsibility we should all attend to.

WHAT ARE FILLERS Fillers are injected into the skin to counter sagging areas of the face. They can enhance cheekbones to make them fuller and more defined, fill in wrinkles on either sides of the mouth, enhance the brow; volumise hollow upper lids and fill in hollows under the eyes that contribute to dark circles. The most popular filler is hyaluronic acid, a natural substance found in the body. Hyaluronic acid is biodegradable which means it will gradually be absorbed.

did you know? Fillers last from several months, to over a year. Some research shows that repeated injections may help stimulate the body’s own natural production of collagen and over time reduce the number of lines and wrinkles. Exactly how long they last is individual and depends on factors like age, skin type, lifestyle, muscle activity, and type of filler used.

RECOVERY The effects of the treatment are instant but recovery may take a week or so if there is slight swelling or bruising.

TYPES OF FILLER Filling agents vary in molecular size and weight; this gives them different levels of skin penetration and longevity on the skin. There is a vast number of filler brands on the market, Dr Huskisson’s advice is to make sure the product being used is FDA approved.

Risks & effects The risks are mainly associated with inexperienced or unqualified practitioners and the most important thing is to choose someone with a good track record with ample expertise and experience. 1. Bruising or redness at the injection point. This is common and lasts a few days. In rare cases bruising can last longer. 2. Overfilling. The practitioner requires skill to know how much filler to use. Fillers absorb water and can swell so if too much is used it can look unnatural or create lumps. Lumps or overfilling can be dissolved to reverse the problem. 3. Inflammation. The body may react with inflammation up to 14 days after treatment but this is very rare (approx. 0.02-1% people experience this) 4. Infection. There is minimal risk of infection if the procedure is performed properly. 5. Injection into a large blood vessel. Unqualified practitioners without knowledge of the anatomy could make the mistake of injecting into a blood vessel. This is dangerous and can result in tissue loss and cosmetic disfigurement. One case recorded blindness after a filler was incorrectly positioned. 6. Discolouration. This is a bluish effect called the ‘Tyndall effect’ which appears under the skin when the filler is injected too superficially. This condition can be reversed by expressing the filler with a small gauge needle. 7. Movement. If the filled area is manipulated shortly after being inserted the filler can migrate and lead to swelling. 8. Allergic or hypersensitivity. Itching or swelling as allergic reactions is rare. www.wellnesswarehouse.com

Hyaluronic acid is a gel-like substance that holds water and is naturally present in all mammals. It operates as a space filler and cushioning agent for joints and nerves and it also hydrates the skin and hair and keeps eyes hydrated and protected. Its magic lies in the ability to hold over a thousand times its weight in water in the skin cells. This makes it an excellent moisturiser and skin booster. Naturally, our bodies contain about 15 grams of hyaluronic acid and apart from improving skin hydration and stimulating collagen production, it works as an antioxidant and free radical scavenger. It also has an antibacterial and anti-inflammatory purpose. Another important function is removing waste matter from cells.

Our levels of hyaluronic acid decrease over the years – by the time we reach our mid forties, it will be half of what it used to be. Hyaluronic acid is considered equally important as collagen and is used extensively in anti-ageing therapy. According to Dr. Huskisson, modern day fillers and techniques make it a great choice for recovering youth and refreshing the face.

CONTACT: Dr Joseph J Huskisson (Aesthetic Practitioner, MB ChB Stell 1990),

Winelands Medical & Aesthetics Tel: 021 880-2881 Email: marketing@winelandsmedical.co.za www.winelandsmedical.co.za Dr Huskisson has been practicing since 2006. He has an upmarket practice in Stellenbosch Square. His team is professional and discreet and provides a relaxing atmosphere with individual attention. Dr Huskisson has established a strong client base through his thorough and personal approach to every patient.

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The concept of skin needling is based on the skin’s ability to repair itself

SKIN RENEWAL

The idea of putting a roller fitted with little needles across your face repeatedly until it is red and angry sounds absurd but the latest leading skin treatments is finding incredible results doing just that. It’s called skin needling and is administered by a qualified doctor. We visited Skin Renewal in the Cape Quarter in Cape Town to find out more.

ractitioners and staff at the Skin Renewal salons are nurturing and friendly, the atmosphere is relaxing and luxurious. The smell of lemongrass was wafting through the reception area as I was ushered in to see Dr Graham Duncombe who was just fabulous. In a reassuring and unhurried manner he spent time with me discussing my skin concerns and patiently describing the process involved while answering my endless questions. Dr Duncombe is an expert in anti-ageing and aesthetic medicine. The concept of skin needling is based on the skin’s ability to repair itself when damaged by cuts, abrasions, or other physical trauma. Immediately after an injury our skin has an in-built mechanism that destroys old damaged tissue (as in acne scarring and wrinkles) and replaces it with new fresh healthy collagen. Skin needling encourages this self-repair mechanism by creating micro ‘injuries’ which triggers new collagen synthesis. This results in a healing process that creates smoother, firmer and younger looking skin. Incredible results are shown with all skin types especially patients with acne scarring, enlarged pores and moderate to severe wrinkling. This innovative treatment has advanced from a device called the Dermaroller to the

Dermapen. The Dermapen uses multiple needles that pierce the skin vertically and an added high speed vibrating function that increases the effectiveness of the treatment with rapid multiple insertions. It sounds painful but before beginning, the skin is given an anaesthetic cream that reduces sensation. I was prepared for the worst and was much relieved to have the comforting assistant next to me. Once it began I was surprised that it was less sore than I imagined it would be. The needling lasts a few minutes, Dr Duncombe was very attentive and ready to stop at any time I felt too much discomfort. New needles are used for each client so there is no risk of infection or contamination. It felt like little baby bee stings but not as sore. Once the needling has been effective the body reads this as a wound that needs to be repaired. This stimulates the release of growth factors that trigger the production of collagen and elastin - all part of the healing process. New collagen remodels over time and throughout the next couple of weeks the skin shows wonderful improvement. It targets many different conditions from sagging skin to stretch marks, enlarged pores and acne scars. Initial improvement can be seen within 10 days but the results are cumulative. The best results of a single treatment can be seen up to 3 months later and the collagen is continually growing and helping you live life well

maturing in the skin over a 90 day period. After the treatment my face looked as though I had fallen asleep in midday sun. It was incredibly red and I gladly took my supply of Lycogel, a healing breathable camouflage with me. This acted like a foundation and covered it all up. After a day and a half, the redness had disappeared and I had minimal face peeling. Although I did see some improvement in my skin after ten days, the real change came about a month later when my skin seemed to be about ten years younger. I kept on getting comments from my friends about my skin and how amazing it looked. So far, I have only had one treatment (Dr Duncombe recommended four) but my skin feels very smooth and looks much healthier and rejuvenated. I have spoken to a few other people who also had the treatment. One of my colleagues had terrible acne scars and they have almost disappeared completely. People are getting incredible results from this treatment. I would highly recommend it, it’s not nearly as scary as it first sounds and you definitely can’t dispute the results. To find out more log onto www.skinrenewal.co.za or Call: 021 421-9093. Skin Renewal, Shop 205, 2nd Level, Cape Quarter Lifestyle Village, Somerset Road, Cape Town

Say hi to happy orange everyday family bath & body range

Great value With yukka & aloe vera Safe, all natural & biodegradeable Reusable & recyclable packaging Proudly South African

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Every man’s guide to

groomed brows Let’s face it... nobody likes a monobrow. When it comes to the art of taming men’s eyebrows, less isn’t necessarily always more, though. It can take as little as a trim or the odd pluck here and there to make you look that much more polished and well groomed. Step 1 The right equipment You will need: • A good pair of tweezers • A pencil

brow COUTURE

Award Winning Slant Tweezers Featuring Perfectly Aligned, Hand Finished Precision Tips

• An eyebrow brush • Hair gel

Step 2 Where to pluck To find out where to pluck, all you need is a pencil. Hold the pencil vertically from the side of your nose to your brow. This is where your eyebrow starts. If you have hairs in-between your eyes, don’t pluck beyond this line or you risk making your eyebrow look too short.

Step 3 Capture those strays Once you’ve cleared the area between your eyes, it’s time to start on your actual brows. As a rule, pluck underneath rather than on top of your brows. First focus on the centre. Look for any hairs that look out of place before moving towards the ends. Be very conservative – it’s easy to over-pluck.

The Choice of Make-Up Artists and Celebrities.

Step 4 Trim If your eyebrows are very long it might be a good idea to trim them. Again, be cautious. You don’t want to take too much off and make your eyebrows look thin. Use an eyebrow brush to help you determine how much to trim. Dampen it with water and brush your eyebrows upwards. Cut the tips off any untidy hairs that seem out of place.

Step 5 Gel

TWEEZERMAN The Beauty Tool Experts

tweezerman.com

Finally, put a small bit of hair gel (or eyebrow gel if you have it) on your eyebrow brush. Brush it through your eyebrows to keep them in place all day. www.wellnesswarehouse.com

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Saffron has been prized since ancient Persian times as a way to enhance mood, relieve stress and as an aphrodisiac.

FAIRTRADE

14 to 20 JULY 2014

Coffee & Chocolate Week

Join in a celebration of beans - both cacao and coffee - with events, competitions and information during a week of tasting and appreciating.

ook out for Fairtrade Coffee Week posters in over 250 coffee shops participating in Fairtrade Coffee Week nationwide.

For caffeine and cocoa-loaded events and competitions during FAIRTRADE COFFEE & CHOC WEEK, visit www.FairtradeSA.org.za From 14 to 20 July, FAIRTRADE COFFEE & CHOCOLATE WEEK challenges consumers and companies to choose Fairtrade coffee and chocolate. This will benefit the thousands of African farmers growing these divine beans for our enjoyment.

“Having switched to using Fairtrade coffee in my restaurants, I am proud to say that I have taken the ultimate Fairtrade Challenge. I challenge all South African businesses to do the same”, says Reuben Riffel, celebrity chef and Fairtrade Brand Ambassador.

Through edutainment, fun and prizes galore FAIRTRADE COFFEE & CHOC WEEK will highlight the everyday challenges faced by small-scale coffee and cocoa farmers and the importance of choosing Fairtrade for a more equal and sustainable Africa.

WHO ARE YOU BUYING FROM? Have you ever thought of where your groceries come from? If they are produced with kindness and love, if the people making them are paid properly and are encouraged and inspired; if working conditions are fair and ethical? In our world of mass production, we seldom buy goods from people we know – like the farmer down the road or the generation old miller. That means we have no idea where how they are produced. Fairtrade is a certification body that monitors production standards. Their main aim is to promote more equality and sustainability in the farming sector. If you are a conscious consumer, put your energy into supporting fair trade products. A product with the Fairtrade Certification Mark has met rigorous Fairtrade Standards, which focus on improving labour and living conditions for farming communities and on everything you need to live life well

promoting a way of farming that doesn’t harm either people or the environment. There are thousands of Fairtrade certified companies in the world (producers, manufacturers and traders) that make a difference every day through Fairtrade trading. Look out for the Fairtrade mark when you choose which product to buy.

For information on Fairtrade Products contact: Lynsay Sampson, Marketing and PR Officer, Fairtrade Label South Africa, 021 4488911, Lynsay@FairtradeSA.org.za, and visit www.FairtradeSA.org

We would like to feature more Fairtrade products on this page, if you are a Fairtrade company contact Monica on monica@ wellnesswarehouse.com

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For further enquiries and to book, please contact

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Health Directory CHIROPRACTORS Dr. Garth Roberts - Chiropractor 021 439 8898, 021 683 2996, Claremont, Sea Point Dr. Robert Delgado - Chiropractor 021 439 8898, Sea Point Dr. Eckard Köhne - Chiropractor at Cape Health Centre 021 433 1116, Sea Point Dr. Vinesh Vaghmaria - Chiropractor at Sports Performance & Rehabilitation Centre (SPARC) 021 425 2298, Green Point, www.capechiropratic.co.za

FUNCTIONAL MEDICINE Dr. Yesheen Singh - Functional Medicine 076 229 4662, Claremont Dr. Megan Jones - Homeopath 021 556 2382, Bloubergrand

MEDICAL PRACTITIONERS Dr. Mark Johnston - Ophthalmic Surgeon, 021 424 2949 Dr. Mahendran Moodley - Dermatologist Based at Christiaan Barnard Memorial Hospital 021 424 4352, Cape Town City Centre Dr. Jens Pieper - MbChB General Practice 021 424 4257, Tamboerskloof Dr. Jacqui Davies - Integrated Medical Practitioner at The Wellbeing Way 082 778 2277, jacqui@wellbeingway.org, Cape Town

PSYCHOLOGY Dr. Despina Learmonth - Psychologist 021 650 3420, Rondebosch/Green Point Ms. Nicola Revington - Clinical Psychologist/Psychotherapist 082 604 1492, Oranjezicht

Elan Lohmann - Founder of Sleekgeek - www.sleekgeek.co.za 084 333 1313 Chris Walsh - Personal Trainer at 360 Specialized Training chris@360training.co.za Andrew Hirst - Personal Training - Fit2 074 111 9507, Sea Point Vikki Perreira - Tai Chi Tai Chi for seniors. 082 342 3240 Paul de Kock - Life Coach Through Life Coaching I found my Purpose and the tools to be equal to life's many challenges. O82 393 2888, Cape Town Bonnita Connolly - Personal Trainer 084 077 8100, Edgemead Britta Stalling - Zhineng Qigong Teacher & Results & Leadership Coach Calm movements, visualisations and affirmations promote physical, emotional and mental strength. 076 285 3232, Lagoon Beach Mr Jarryd Roos - Personal Trainer & Conditioning coach If your goals are fat loss, increasing muscle mass or taking your sports performance to the next level then EVO fitness is perfect for you. 082 734 6484, Claremont Ms Natalie Wittwen - Registered Teacher of Forum of Traditional Wu Style Tai Chi Chuan Traditional Wu Style Tai Chi Chuan group & private classes. Strength, stretch & Fitness classes. On-site sessions for senior citizens offered. 072 400-4329, Gardens, Cape Town, Milnerton. www.wu-taichi.com WATER FINANCIAL Water Financial is a project to establish a sustainable bank that offers complete transparency and values orientation. info@waterfinancial.biz, www.waterfinancial.biz Renate - Tai Chi Yang style Tai Chin Chuan, including Qi Gong and sword. 021 976 0003, Northern Suburbs My Urban Retreat Consulting & Workshop Spaces for Well Being & Self Development 021 418 4080, Cape Town CBD, info@myurbanretreat.co.za Merle Lifson-Dettori Imago Relationship Coach & Registered Counsellor 083 709 0467, Cape Town, Constantia Meadows, merlie@wam.co.za

Tania Mackenzie - Clinical Psychologist/Psychotherapist 083 553 6540, Rosebank/Vredehoek Siobhán Sweeney - MA Couns Psych 084 799 0901; 021 671 1257, siobhan@humannature.co.za, Claremont Ms. Jodie Mackay - Clinical Psychologist 082 890 0510, Wynberg Mrs. Michelle Veit - Registered Counsellor 084 791 4274, Gardens

COMPLEMENTARY PRACTITIONERS Andri Hanekom - Certified Rolfer TM Optimize POSTURE and ALIGNMENT as well as effective Body Stress relief. 076 105 4349, Tamboerskloof & Plumstead Ms Natalie Wittwen - Neuromuscular Kinetic Bodywork 021 551 6229, 072 400 4329, Milnerton Ridge Nicole Angelika Panzer - Certified Dorn & Breuss Practitioner, Yoga Therapy for remedial purposes and Group classes for adults & children 083 377 9248, Cape Town CBD, www.lila-yogatherapy.com Charmaine Haig - Reiki Master - Energy Healing - CBD Relieve Stress & Anxiety, Re-energise your Vitality, Heal Emotions 021 418 4080, De Waterkant, info@myurbanretreat.co.za

OTHER

Diane Hawardin - The Allergy Clinic 021 406 6889

DIRECTORY

Bernice Griffiths - Foodie; artist and visionary; photographer www.bettybake.co.za

Yoga Sessions

LIFE DESIGN COACH

at Wellness Warehouse with Sharni Quinn Monday - 5:45-6:45pm Wednesday - 5:30-6:30pm

ICF | COMENSA | InnerLifeSkills® Accredited & Registered

Contact Sharni Quinn to book sharni@followthesun.co.za or 071 954 2816

• • •

Create the vision for what you want Gain clarity on how to achieve it One-on-one and team coaching To Book:

Call: 079 878 9507 | Email: info@karipeters.com

WWW.KARIPETERS.COM

LIFE CHANGING Workshop Shift from the Grind to Grounded

How can you explore the life that you want and create balance, peace and happiness while still taking care of the life that you have? Let’s carve out the space and time you need to create life-igniting adventure in a playful, low pressure, action-oriented way.

28 June 2014 Early Bird Special before 14 June! For further enquiries contact: Kari on 079 878 9507 or email info@karipeters.com

PRE-BOOKING ESSENTIAL Please check upcoming dates

WWW.KARIPETERS.COM

DIRECTORY

RSVP: info@daveyduplessis.com or 082 788 4237 by 10 June 2014

www.daveyduplessis.com

Cupping Therapy

• Chronic pain • Joint pain • Muscular tension

Dr Maroula Lambis

BSc CHS, BCM UTM (UWC) Cert. Integrative Medicine 1 (Stel)

• Sports injuries

Blue Route Medical Suites Tokai Rd, Tokai, Cape Town

• Colds, flu, sinusitis

082 656 1010 www.holistichealthcare.co.za

• Digestive complaints

• Headache, migraine • Assists in detoxification

FREE Video Training Series

ARE YOU INTERESTED IN A CAREER IN THERAPEUTIC REFLEXOLOGY? Our Reflexology Academy offers a

DIPLOMA IN THERAPEUTIC REFLEXOLOGY compiled by world-renowned author, Inge Dougans, with a unique approach using Chinese Meridian Therapy and the Five Elements

Registered by the Department of Higher Education & Training

For Conscious Coaches, Holistic Healers, Meditation Mentors, Wellness Warriors and Zentrepreneurs. Master mindful marketing, client attraction and website creation with Kari Peters.

To Book a Consultation: Call: 079 878 9507 Email: info@karipeters.com

WWW.KARIPETERS.COM

(Registration certificate no. 2000/HE07/014)

Accredited by the Allied Health Professions Council of South Africa Face-to-Face classes or Distance E-Learning available

NEW CAMPUS OPEN IN CAPE TOWN! 0861– REFLEX (733 539)

info@reflexologycourse.co.za

www.reflexologycourse.co.za

Traditional Wu Style Tai Chi Chuan Neuromuscular Kinetic Massage

We Help Reduce Stress & Assist Positive Changes To Body and Mind

STILLNESS IN MOTION Natalie Wittwen 072 4004329 or 021 5516229

wutaichi@telkomsa.net www.wu-taichi.com

JJAE AEBRAUN BRAUN BSc med (HON) NUTRITION AND DIETETICS

082 459 40 34 jaebraun@gmail.com 082 459 40 34

DIRECTORY

BSc med (HON) NUTRITION AND DIETETICS jaebraun@gmail.com

Yoga Retreat

ANCIENT HEALING MODALITIES FOR MODERN TIMES

chi-gung

Join us for a relaxing and revitalizing weekend away this June at Bodhi Khaya Retreat Center.

tai-chi

Jing-an The Asian Wellness Experience - 7a Hof Street, Oranjezicht Contact: Andreas Beernaert | 073 964 3167 | (021) 422 5608

Located just two hours outside of Cape Town, Bodhi Khaya is a peaceful haven nestled at the foot of the Witkransberg in the beautiful Overberg region. Enjoy two yoga classes daily, delicious & healthy food, & the opportunity to reconnect with nature or take time out around cosy fireplaces.

Dates: Friday, 20th June - Sunday, 22nd June • Price: R1400 - R2300 For more information, contact kristi@yogalife.co.za

For more details ask at the front desk

www.yogalife.co.za 021 418 2884

Yoga & Gourmet Experience with Jax Jai @ 52 De Wet, Cape Town 5 - 7 September • Ashtanga, Pranayama, Yoga Nidra • Ecstatic Trance Dance, Chanting • Gourmet cooking tutorial • Vegetarian meals • 2 nights 5-star accommodation Live in: Early bird R2950 before 31 July. After R3450 Live out: R1900

DIRECTORY

Bookings & enquiries e-mail: marnie@52dewet.co.za Tel: 021 434 5929

tui-na massage

f i r s t

t i m e

A few things you didn’t know about...

Vitamin C

The winter chill has officially set in. If your first line of defence in avoiding colds and flu is usually taking vitamin C, studies suggest you’re on the right track. Vitamin C has been shown to reduce the length of the common cold and its nasty symptoms by almost a quarter. But if you think that’s all there is to know about vitamin C, you’d be wrong.

Vitamin C is not just good for your skin, your eyes, and your immune system. It’s also good for your brain, helping to produce a neurotransmitter called norepinephrine, which is one of the brain’s ‘good mood’ hormones.

Vitamin C is good for you on the outside as well as the inside. Vitamin C serums and creams containing vitamin C are believed to brighten your skin and prevent premature ageing.

Vitamin C is water soluble. That means it doesn’t stay in your body very long and needs to be replaced every day. If you smoke, drink a lot, or are exposed to a lot of pollution, supplementing vitamin C is a good idea. The same applies if you don’t get enough fruit and veg in your diet. Also see our article on juicing on page

If you’re looking for natural sources of vitamin C, oranges are not the only fruit (or vegetable). A cup of chopped red peppers contains nearly three times more vitamin C than an orange –190 mg. Broccoli, cauliflower, tomato and pineapple are also good sources.

Not all vitamin C supplements are equal. It is believed that Vitamin C supplements are more effective taken with antioxidants called bioflavonoids. Look out for them on the label.

People who smoke need more vitamin C, because cigarettes destroy vitamin C in the body – one more reason not to smoke.

Without vitamin C, the body can’t properly absorb iron. Next time you have an iron-rich meal, why not have it with some broccoli or red pepper?

www.wellnesswarehouse.com

helping you live life well

Now open at the V&A Waterfront

Shop online at www.wellnesswarehouse.com 021 487 5420

wellness warehouse

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