CALM & CONFIDENT

R15

(incl. VAT) FREE IN-STORE WITH PURCHASES

JUNE 2016

MEET Yoga Teacher Mirja Meenal Roth

Confident CALM &

PEACE BY PEACE Rewire your brain with calming thoughts

YIN YOGA

Going deeply into the joints and connective tissue

Offers valid from 1 - 30 June 2016. Selected items may not be available at certain stores. We reserve the right to limit quantities. E.&O.E.

The Wellness Warehouse magazine

BODY STRESS RELEASE Use this ancient ‘science of healing’ to inform your life

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range of herbal tinctures Use herbal medicine to assist in the treatment and prevention of common ailments The Wellness Warehouse own brand herbal tinctures give you absolute guarantee and complete quality in an affordable SOLUTION. Wellness Herbal Tinctures are concentrated liquid extracts of a single herb or a combination of herbs either from the roots, leaves, seeds or whole plants which are preserved in alcohol.

• • • • • •

REGISTERED WITH THE MEDICINE CONTROLS COUNCIL OF SOUTH AFRICA. GMP COMPLIANT.

Wellness Echinacea – Assists with immune boosting and has antibacterial, anti-viral and anti-inflammatory properties.

Wellness Pelargonium – Assists with the treatment of coughs, colds and ear, nose and throat infections.

Wellness Cold & Flu Remedy – Assists with the treatment of colds and flu, ear, nose and throat infections and boosts immunity.

Wellness Siberian Ginseng – Assists with the treatment of fatigue, lack of concentration and low immune function.

Wellness Valerian – Assists with the treatment of anxiety and sleep disorders, helps with mild sedation and relaxation.

Wellness Sleep Aid – Assists with the treatment of mild insomnia, stress, anxiety and restlessness.

WELLNESS TINCTURE RANGE: No artificial colours or flavours & sugar free Quality manufactured brand

Shop online at www.wellnesswarehouse.com 021 487 5420

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LIFESTYLES ON KLOOF PIAZZA DA LUZ MALL

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wellnews CAPE QUARTER PALMYRA JUNCTION WEMBLEY SQUARE GARDENS SHOPPING CENTRE THE PADDOCKS

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PUBLISHER'S LETTER

Dear Wellness Readers

J

une brings Father’s Day to the fore and is a great time to focus on men’s issues. I’d like to encourage all the men out there to have all their health checks done this month.

It’s not that bad, once you’ve made the appointment everything goes smoothly and guess what, it’ll bring you peace of mind.

Feeling calm and confident is what this issue is all about after all.

Another excellent tool for getting rid of stress is meditation. There are a number of different types of meditation one can learn and practice but even intentional breathing helps enormously. Then there’s exercise. For me, a good workout session, or a kite surfing afternoon is the best way to bring about a total feeling of calm.

I hope this issue inspires you to live life with more relaxation and calm.

Yours in wellness, Dr Sean Gomes, Co-founder

EDITOR’S LETTER

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

ADVERTISING

CALM & CONFIDENT

C

alm, it seems, is not a natural state of mind anymore. It’s quite strange that relaxation is something we have to learn, and then practice and schedule time for.

This issue focuses on breathing out, letting go, banishing anxiety and deep relaxation. From techniques and supplements to movement arts and lifestyle modification we bring a full spectrum of ideas and tips. We also look at the digestive system, soaking and sprouting, how to make kefir, fermented food and many delicious recipes. Zen gardening, balancing mood and effective communication are also part of our line-up.

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

STORE LOCATIONS Wellness Warehouse Kloof & Wellness Caf Kloof Lifestyles on Kloof, 50 Kloof Street, Cape Town. 021 487 5420, 021 487 5440 Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200 Wellness Warehouse Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 7007

Take a deep breath, remember to exhale and read on…

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

Robyn

Wellness Warehouse Wembley Square Wembley Square, Gardens, Cape Town. 021 461 3775 Wellness Warehouse Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Warehouse Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106 Wellness Warehouse Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 465 8787

ambassadors

Wellness Warehouse Paddocks The Paddocks, Corner of Race Course & Grand Boulevard, Milnerton, Cape Town.

021 551 6335

live life well

Wellness Warehouse Glengarry Cnr. De Bron & Fairtrees Road, Vredekloof, Cape Town. 021 981 2099 Wellness Warehouse Helderberg Shop 16, Helderberg Shopping Centre, Centenary Drive, Somerset West.

021 851 1949 Wellness Warehouse Waterfront & Wellness Caf V&A Shop 6105, Ground Floor, V&A Waterfront, Breakwater Boulevard, Cape Town.

021 418 0175 Wellness Warehouse Flamingo Square Flamingo Square, Cnr Blaauwberg Road and Study Street, Table View, Cape Town.

021 556 8008

Sharni Quinn Yoga and Life Coach Consultant 071 954 2816 sharni@followthesun.co.za www.followthesun.co.za Elan Lohmann Sleekgeek 084 333 1313 elan@sleekgeek.co.za www.sleekgeek.co.za

Kelly Shreuder Dietician & Personal Chef 082 321 8463 kelly@ctdietician.co.za Dr Mark Vella School of Lifestyle Medicine 021 438 4155 (work) 082 940 7465 mark@lifestylemedicine.co.za www.lifestylemedicine.co.za

Leilah Kirsten Movement Coach and Prime Movement Pilates Teacher leilahkirsten@gmail.com www.leilahkirsten.com Despina Counselling and Health Psychologist 071 473 4973 despina@drlearmonth.com

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

Wellness Warehouse Welgemoed Shop 5, Forum Shopping Centre, Welgemoed, Cape Town. 021 913 3000 Wellness Warehouse Village View Shop 18b, Village View Shopping Centre, Bedfordview. 011 450 0000 Wellness Warehouse Morningside Shop L17, Inside the Morningside Pharmacy, Morningside Shopping Centre, Sandton. 011 784 1444 Wellness Warehouse Online Shop 261 Bree Street, Cape Town. 021 003 3552 For more information on trading hours visit wellnesswarehouse.com

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com

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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.

We are pleased to launch Elixinol CBD Hemp Oil a Medical Cannabis product legal in South Africa

Medical Cannabis has become the buzz word in health and healing. Elixinol™ is one of the leaders in the worldwide industry and we are excited to launch this global brand into the SA market.

we use is grown organically(certified Europe), and CO2 extracted. Importantly this is legal in South Africa as all the detectable THC have been removed. Elixinol™ is a non-psychoactive product.

The use of cannabis in medicine predates written history, Chinese texts as early as 1500 BC reference the healing properties of the plant and list it as a mainstay of Chinese herbal medicine.

Elixinol™ is completely focused on the benefits of CBD that does not contain THC. Our scientific and clinical exploration has been exclusively on hemp CBD and its non-psychoactive components.

Elixinol™ which is based in Colorado U.S.A. has been in the forefront of the Hemp industry worldwide and the leader in driving CBD extraction technologies for over 20yrs.

Elixinol™ taps into the body’s own endocannabinoid system that many consider the master controller for many different functions including nerve, immune, hormone and metabolism.

We have identified more that 20 different mechanisms of action and the science and research is still very young.

Elixinol™ is a Hemp Oil derived from specially bred Organic Industrial Hemp plants with a high CBD content. The Hemp

We have 4 different products available currently

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JUNE 2016 EAT 20

RAW MUSHROOM SOUP - Portabello mushrooms, avocado and a few other ingredients make up a tasty bowl of marinated raw mushroom soup.

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SUPERFOOD HOT CHOCOLATE - Winter begs for treats like hot chocolate. Make yours nutritious with a selection of superfoods.

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ESSENE BREAD - Soak your wheat berries and make up a loaf of Essene bread from scratch.

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CLEVER KEFIR - Kefir is high in nutrients and probiotics, and incredibly beneficial for digestion and gut health. Here’s how to make it at home and why.

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BELLY WARMTH - Butternut soup with chicken; and Roasted Garlic, Parsnip & White Bean Soup are both perfect winter warmers.

CONNECT 44

CONSCIOUS COMMUNICATION – Take a fresh new look at the way you communicate and see if you’re stuck in a pattern you might want to change.

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FEEL MORE CONFIDENT – Up your selfesteem and gain more confidence with our heartfelt tips.

NOURISH 34

THE PRO’S OF PROBIOTICS - Learn the difference between pre-biotics and probiotics, see the benefits of fermented food and try out a recipe for sauerkraut. Digestion has never been better.

HEAL 32

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PROTECT YOUR PACKAGE - Erectile dysfunction and testicular deficiency are issues all men need to look out for. Rather than have a nagging worry about something going wrong, get checked out, here’s what to look at.

GROW 48

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BODY STRESS RELEASE - We explore a healing discipline that identifies locked in stress and facilitates the body’s healing response.

PEACE BY PEACE - rewire your brain with calming thoughts, activities, practices, nutrition and therapies.

ON THE COVER

ZEN & THE ART OF GARDEN MAINTENANCE – Use the principles of Zen to create a a place filled with nature to restore and renew your spirit.

SOAKING & SPROUTING – With a bit of sunshine and water you can turn a seed into a powerhouse of delicious and crunchy nutrients.

MOVE 50

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TRAIL BLAZER EXTRAORDINAIRE – We speak to Ryan Sandes about what it takes to run ultra marathons, to keep inspired and generate the energy needed to get to the finish.

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REGULARS

Events - Interesting Workshops, Training, Fairs & Courses

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Editor’s Choice - Looks at our favourite

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Meet our Supplier - We feature the story

30 52 58 61

products for June

behind Earthshine

Natural Health Tips - Herbs for Winter

Health

Read Well - Find a strong and confident voice, heal a wounded heart and practice mindfulness.

Journey - Head off to Franschoek for a fabulous adventure Classified - Lets you know what’s happening in your wellness community with workshops, retreats, therapies and more

YIN YOGA – Although it might seem overly passive and challenging, the practice of Yin Yoga goes deeply into the connective tissues and joints.

100 95 75

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We ask our cover model Mirja Meenal Roth how she lives life well: I do what I love, and when I have to do what I don’t love - I try my best to do it with love! I avoid toxins wherever possible – whether from food, beauty and household products, or toxic thoughts. If I feel I’m becoming out of balance, I take time to re-centre and recharge in nature and in stillness.

of life and get in touch with the serene and calm self that resides within each of us. I give myself conscious moments of stillness, in which I don’t check my phone, e-mails, social media, etc.

Instead, I use the moment to attend only to the here and now.

I really do believe that happiness and wellbeing are choices we make, and that we have to keep choosing well.

Mirja is a Yoga Therapist, Meditation Facilitator and Transformative Reiki Healer. She is available on mirja@mirjameenal.co.za or www.mirjameenal.co.za

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My favourite wellness tip: I use yoga and meditation as tools to slow down the fast pace

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MODEL: Mirja Meenal PHOTOGRAPHER: Anton Robert STYLIST: Bernadette McCabe MAKE-UP: Anine Yssel

helping you live life well

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OUT & ABOUT

JUNE

by Lara Potgieter

HAVE YOU EVER CONSIDERED GETTING NOSE TO NOSE WITH YOUR DOG TO FIND OUT WHAT HE’S REALLY THINKING? HOW ABOUT TEACHING CHILDREN TO CHATURANGA, JOINING THE SPIRITUAL SET IN HERMANUS, OR DUSTING OFF THOSE GOALS FROM THE BEGINNING OF THE YEAR? HAVE A LOOK AT OUR JUNE EVENTS AND CHOOSE SOMETHING THAT CHALLENGES YOU.

INTRODUCTION TO ANIMAL COMMUNICATION 4 TO 5 JUNE 2016 This introductory course at the Novalis Ubuntu Institute in Wynberg, Cape Town will equip you with the skills to communicate with your own animals as well as with those of friends and family.

Discover the theory of animal communication, as well as how to perform readings both in the presence of an animal and from a photograph. For more information visit www.intuitionandhealing. co.za or contact info@intuitionandhealing.org.za.

YOGA4KIDS TEACHER TRAINING 4 JUNE TO 11 DEC 2016 Yoga4Kids has successfully been presenting children’s yoga teacher training programmes in South Africa since 2005. The training consists of four modules, and covers how to bring yoga, mindfulness and wellbeing to children at home, in the classroom, or in a therapeutic or non-profit environment. Upcoming 2016 trainings will be taking place in Cape Town, Johannesburg and Durban from June until December. For further information and bookings visit www.yoga4kids. co.za or contact suzie@yoga4kids.co.za.

FERNKLOOF HOLISTIC FAIR 5 JUNE 2016 Due to popular demand, the Fernkloof Holistic Fair will now be taking place monthly at Fernkloof Nature Reserve in the Kleinrivier Mountains above Hermanus. Therapists, artists, intuitive seers and healers will all come together to hold a space of relaxation, revival and rejuvenation. If you are interested in techniques such as Indian head massage, reflexology, psychic readings, yoga and mindfulness, or would like to learn more about detoxing and raw food, this is the fair for you.

For further information and bookings contact lucia@bridge-infotech.com.

CREATE 2016 - CHECK-IN WORKSHOP 11 JUNE 2016 Be powerfully positioned to get the results you want by accessing your creative power and allowing your energy to flow naturally into what you want to achieve. The Complete Create Series offers a quarterly workshop in Cape Town to ensure you remain on track with the goals you set for 2016. For further information and bookings visit www.energyandvitality.co.za or contact michele@energyandvitality.co.za.

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helping you live life well

HERBS FOR EVERYDAY LIVING 18 TO 26 JUNE 2016 This short course in Ferndale, Johannesburg provides an understanding of the medicinal uses of everyday kitchen herbs. Information will be provided on various herbs and their safe usage.

In-class demonstrations will include how to make your own herbal preparations, and how to create a herbal first-aid kit. Other topics include herbs for sleep, common illnesses, energy, detoxification, hormone regulation, mood balancing, and more.

For further information and bookings visit www.collegeofnaturalhealth.co.za or contact reception@collegeofnaturalhealth.co.za.

INTERNATIONAL CONGRESS ON NATUROPATHIC MEDICINE 1 - 3 JULY 2016 The third International Congress on Naturopathic Medicine is being held at the Barcelona Plaza Hotel in Barcelona from 1 to 3 July. Forty worldrenowned speakers will address over 500 natural healthcare practitioners and students from 50 countries, offering exceptional programmes with outstanding learning objectives. The 2016 theme is ‘Global Patient Care: Preventing Chronicity Naturopathically.’ Attending the congress will earn you CE credits. For more information visit www.holistica.co.za/naturopathy-event-3rdinternational-congress-naturopathy

GREEK GODDESS GETAWAY 21 SEPTEMBER TO 5 OCTOBER 2016 We’ve included this one in June as you’re sure to need some time to plan for this amazing trip abroad.

Let the magical village of Molyvos be your haven as you enjoy healing and invigorating Nia classes with a Brown Belt dancer, relaxing and restoring yoga classes with a highly experienced instructor, sumptuous Greek feasts at local restaurants, long leisurely days on the beach, awe-inspiring hikes, and beautiful accommodation just over a kilometre away from the sandy beach and quaint village.

For further information and bookings visit www. jillianlambert.co.za/magic-moments-getaways or contact magicmoments@jillianlambert.co.za.

IF YOU HAVE AN EVENT YOU WANT TO SHARE WITH OUR READERS EMAIL robyn@wellnesswarehouse.com

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EDITOR’S CHOICE

centre

Find your

“THE MORE TRANQUIL A MAN BECOMES, THE GREATER IS HIS SUCCESS, HIS INFLUENCE, HIS POWER FOR GOOD. CALMNESS OF MIND IS ONE OF THE BEAUTIFUL JEWELS OF WISDOM.” JAMES ALLEN

THE ORIGINAL PEACE PLANT

SIP SOME SWEETNESS

While the need to de-stress may seem most relevant to modern corporate execs, ancient tribes have been using sceletium - a rare South African succulent - for relaxation, enhanced mood and “euphoria” since before any of today’s stressors existed. While our savvy ancestors fermented and then chewed, snuffed, smoked or drank the roots and leaves of the plant, we can enjoy its benefits without looking like we’re chewing the cud or getting high in the boardroom. Sceletium capsules can help with stress, tension, anxiety, depression, addiction, low energy and more.

Wellness Sceletium Day Time or Night Time Capsules 30’s R199.99

If you’re like most of us and have sworn off fruit juices and cold drinks because of their high sugar content but find yourself craving an afternoon sweet fix, SweetLeaf Water Drops could be just the solution you’ve been, well, craving.

The sugar-free, calorie-free, all-natural water enhancers are sweetened with natural stevia and available in four award-winning fruit-flavoured blends, finally offering us a healthier alternative to the usual sugar-laden drinks.

SweetLeaf Water Drops 64 ml R131

HERBAL ALL-ROUNDER What do lactation, dyspepsia, gastritis, cholesterol, diabetes and digestion have in common? Fenugreek, of course. While the seeds and leaves of this Mediterranean herb are primarily used as an exotic culinary spice, it has also been used to treat a panacea of ailments in Egypt, Greece, Italy and South Asia for centuries.

Available on home shores today, pure Trigonella foenum-graecum (Fenugreek) seed powder can be taken daily in convenient capsule form. Flora Force Fenugreek 60’s R90.99

SUPER SOOTHER

TURN BLENDING ON ITS HEAD And we mean that quite literally, with this clever little super-blender that makes smoothie-making as easy as putting your ingredients into a cup, flipping it upside down, pressing it into the power base and enjoying your creation. I don’t know about you, but I use my Nutribullet twice a day. And that’s just before breakfast. From juices and smoothies to soups and stews, there’s very little this magical kitchen assistant can’t do. Try blending some berries, nut butter, seeds, protein powder and kefir for a probiotic-rich superfood breakfast, or pop in an apple, a handful of spinach, half a lemon and some celery for a powerful green juice. The appliance junkies appreciate the Nutribullet’s high torque power base and strong motor, the technologicallychallenged like the fact that there are no buttons or switches, and those of us often on the run simply love the fact that the same attachment that houses the ingredients in the blender instantly becomes the cup or flask that is packed into the cooler bag for the mid-morning booster drink at work.

Nutribullet R1795

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One of the most widely used and well-loved herbs of the world, chamomile is not only enjoyed for its mildly bittersweet, flowery taste, but also for its ability to soothe and calm the nervous system. Roman Chamomile essential oil is even more powerful in aroma and sedative effect. Another calming herbal superstar is of course lavender, which was even used in ancient times to tame lions and tigers! Add a bit of gentle touch therapy to these two and the result can be positively transcendental. Try some Oh Lief Roman Chamomile Body Wax (65g R130) and see for yourself. It’s certainly not just one for baby.

ANTI-FUNGAL, ANTI-INLFAMMATORY, ANTI-OXIDANT ANTIDOTE On hearing about the powerful antifungal agents in Wild Oregano Oil, I started introducing it to the many people I know currently struggling with candida. If you do use it to help with this pesky infection, make sure you drink eight to twelve glasses of pure spring water daily to help flush the toxins generated when the candida dies. Due to its analgesic and anti-inflammatory properties, Wild Oregano Oil can also help speed up healing and reduce the pain of bruises, sprains, torn and sore muscles, tendonitis and more. It is also one of the most powerful natural anti-oxidants, and can be used both orally and topically for a range of different illnesses and infections. Solgar Wild Oregano Oil 60’s R119.99 SHOP ALL ONLINE AT WELLNESSWAREHOUSE.COM

helping you live life well

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CONNECT, SHARE

& spread some love

The May winner goes to @terrybear_fitjourney. We love seeing you enjoying life the Wellness way. Go treat yourself with your R500 voucher!

WINNING POST

share your wellness moments with us and stand a chance to

WIN R500 12

helping you live life well

Live life well by sharing your wellness moments with us on social media. Every month we’ll select our favourite social media post to win R500 to spend at any Wellness Warehouse or online.

Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram and @Wellnews on Twitter

Try us at the V&A, Kloof & Wembley

Shop 6105, Ground Floor, V&A Waterfront | Lifestyles on Kloof, 50 Kloof St, Cape Town | Wembley Square, Solan Street, Gardens

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DETOX.JUICEC

WE TRIED IT

FROM GADGETS TO THERAPIES AND DETOX JUICES, THERE ARE SO MANY SPECIAL PEOPLE AND SERVICES DEDICATED TO DELIVERING WELLNESS IN ALL ITS MYRIAD FORMS. HERE ARE SOME OF OUR FAVOURITES.

DETOX.JUICEC

Why YEMAYA?

Dedicated to local and organic produce Superior twin gear cold pressed juicer Bottled in glass, fresh not frozen Personal service from harvest to delivery cleanse@yemayaorganic.co.za

YEMAYA MAGIC If you love the idea of a juice detox but can’t get your head around chores like finding organic ingredients and cleaning your juicer, Cape Town has an amazing service in the form of Yemaya where Denise and Tanya have taken it upon themselves to remove all the effort out of detox preparation and have an amazing programme they’ll personally deliver right to your doorstep.

I felt immensely spoilt when my detox package arrived and I didn’t have to do anything more than pack it in the fridge.

My juices came in beautiful branded glass bottles with a detailed print-out explaining all the in’s and out’s of body cleansing. You can choose from a 1 day, 3 day or 5 day cleanse but schedule the delivery timeously as Denise is adamant about drinking the juices as fresh as possible. A host of supplementary products like additional nut mylks, probiotic tonics, Ayurvedic tongue scrapers, Lavender infused Epsom bath salts and daily mantras and affirmations are available as extra support. I opted for a one day programme which included an energizing morning green juice; an afternoon rejuvenate red juice; an evening purifying green juice all of which were really delicious. I also had a nut mylk, which I could sip anytime throughout the day and an elixir which was a real treat. There wasn’t

a shortage of anything to drink, I also got a special Yemaya blend of green superfood powder. To top off the day I had a long bath using the detox bath salts. I highly recommend doing a detox, it’s the perfect way to give back to your body, keep a high level of health and infuse your body with vibrant energy especially if you’re using organic, specially sourced ingredients.

Why YEMAYA? If you are in the immediate Cape Town area get hold of Yemaya on cleanse@yemayaorganic.co.za

Dedicated to local and produce HEALING BODYorganic WORK Superior twin gear cold pressed juicer Bottled in glass, fresh not frozen Personal service from harvest to delivery cleanse@yemayaorganic.co.za

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helping you live life well

Having a therapeutic massage with someone who has studied numerous bodywork disciplines and has an incredible knowledge of the body both anatomically and spiritually was deeply healing. Caron Ladkin lived in London for 14 years where she ran her bodywork and yoga practice and taught anatomy at the College of Natural Medicine. She’s also taught in Morocco, Austria and Greece. We’re lucky to have her back in Cape Town where she came to my rescue to help restore mobility after my shoulder seized up. I felt so reassured at Caron’s professional approach; she took note of all the limitations, the angles and levels of pain in different positions and I was given examples of restorative exercises,

I could do as homework. Caron lives her life in celebration of holistic principles. Her deep love and fascination for the body, and how it functions and moves, has captivated her for many years. Her life has been dedicated to studying bodywork disciplines and yoga practice. Extensive knowledge coupled with years of experience has blessed her with deep insight into the profound healing effects holistic disciplines can offer. I have to say I have never had such a strong and deep reaching massage ever before. It was so nice to have in-depth explanations of how the muscles, the fascia and bones interact and what was causing the problem in my shoulder. It was so much more than a massage, it felt structural and immensely healing and corrective.

Besides expert one-on-one tuition, Caron also works with groups and corporations.

She is an incredible one-to-one teacher offering personalised guidance and tuition in Yoga and therapeutic massage. I would highly recommend Caron to anyone needing strong intervention with any kind of movement or muscular issues. She is qualified in Yoga (with the Yoga Academy in the U.K.), Aromatherapy, Swedish massage, Sports Massage, Infant massage, Traditional Thai Yoga Massage, and Cranio Sacral Therapy. Caron is currently a member of: The British Complementary Medicine Association (BCMA), The Association of Physical and Natural Therapists (APNT), International Federation of Aromatherapists (IFA), REPSSA, Cranio Association in the UK and SA and The British Wheel of Yoga.

Contact Caron on caron@cltherapies.co.za

THE ‘SIRI OF SWEAT’ Imagine, while you’re jogging, swimming, cycling or whatever your favourite workout might be, having a personal coach that’s always with you encouraging you and giving highly scientific input on how to maximize your fitness goals. Moov now is an incredible highly advanced fitness device that counts, coaches and helps conquer any fitness goal. Wear it on your wrist like a watch and you’ll get real-time feedback with actionable insight into every workout you not only know the number of kilometers you’ve run, hills you’ve climbed or laps you’ve swum, but how to improve every movement. It tells you when to land softer, shorten stride, or pick up the pace; and the swimming programme provides automatic lap, stroke, and turn breakdown.

The cycling programme monitors speed, distance, cadence, elevation and provides gear coaching. The 7-minute workout and cardio boxing programmes provide an interactive experience ensuring users work to their full potential. Now you can work-out without having to find a training buddy or coach. Just strap on your Moov Now and get going.

Moov Now retails at R1 399, and is available from www.quantifi.co.za

Gene-based Personalised Health and Nutrition

You would not build a house without plans, nor embark on a road trip without a map.

CTG is the first clinical centre of its kind in the world; offering you a unique opportunity to translate your genetic results into diet, lifetsyle and health recommendations.

Headed up by the Nutrigenomics expert Dr Yael Joffe PhD RD, the medical and nutrition team at CTG of-

MOOV NOW

fer Gene-based Personalised Health and Nutrition interventions.

CTG works with genetic tests that cover the areas of: •

Weight Management

•

Disease Prevention and Management

•

Optimal Health

•

Sports Performance

•

Drug Response.

Contact Us 17 Roeland Square, Drury Lane, Gardens 021 461 2530 info@ctgcentre.com www.ctgcentre.com facebook.com/CTGcentre/

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WE TRIED IT

BODY TALK Intrigued about a healing therapy called BodyTalk, we sent our journalist to try it out.

“BodyTalk is the Rolls Royce of energy medicine,” explained master BodyTalker Enid Fox as I arrived at her consulting rooms in Durbanville.

This was certainly quite the introduction, and I was eager to explore the system that claims to allow the body’s energy systems to be re-synchronised so that they can operate ‘as nature intended’.

“BodyTalk incorporates a bit of everything, from kinesiology and reflexology to Chinese medicine, chakra medicine, meridians and more,” added Fox, who has the fundamental course under her belt and the advanced level.

Fox’s insights on anatomy, physiology, the senses, the elements and the conscious and subconscious mind were largely lost on me in our pre-session chat, but my body seemed to know exactly what was potting in the treatment itself. Rather than asking me about any of my concerns, Fox had me lie, fully clothed, on the treatment bed, where all questions were essentially addressed directly to my body.

Once comfortably lying down, I was directed to take three deep eight-count breaths to bring my brain into an alpha state. As Fox began working on me, my stomach immediately started to rumble, and my embarrassment was thankfully assuaged when she explained this was a

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helping you live life well

natural part of the body’s ‘digesting and releasing’ of the energy and information that surfaces during a treatment.

While subsequent research has led me to believe that the BodyTalk protocol is rather complex, Fox made it seem quite simple as she gently used my arm to establish a yes/ no communication called neuromuscular biofeedback and feels a lot like applied kinesiology. BodyTalkers understand the inherent wisdom of the body itself, and use this communication system to ask it which communication circuits have become compromised.

Working quietly and systematically through the protocol, Fox began by asking my body for permission to do the session, before verbalising a personal issue that I was frankly quite amazed she could glean from whatever it was that my body was telling her. She pinpointed the emotional toxins that needed to be released, and instructed me to continue the eight-count breathing while she tapped on strategic points on my body, facilitating what she referred to as the ‘repair’. Once she felt that things had been satisfactorily balanced in that regard, she made notes of what had come up and asked my body for permission to continue.

After addressing the emotions involved in my particular concern, she moved on to the beliefs she (accurately) intuited might be behind them. She located these in the relevant body part, and together we devised a release sentence, which she (silently) used while repeating the process of ‘tapping it out’.

Fox works on many therapeutic levels, and suggested the relationship (or ‘matrix’) that was at the root of the concern we were addressing was perhaps ready to be severed. While this was not easy to hear, it resonated deeply within me as truth, and I allowed her to guide me through the process of visualising the emotional cordcutting process.

A final technique during the treatment was what she calls ‘switching’, where she worked to bring me back from a state of overwhelm to one of calm. I had to gently place my forefingers over my eyelids and continue the deep breathing while she tapped gently on my sternum.

It was hard to believe that the session, which she described as ‘a big one’, was over in just 20 minutes. By the time we were finished I still had little to no idea of what exactly had been facilitated and how, but I felt immensely calm (and inexplicably cold) after the session.

Fast forward to a week later and I’m still grappling with the concepts of malfunctioning circuits and energetic formulas, but the issue my body revealed in the session is resolving itself in a way that has me believe that whatever happened in Fox’s treatment room has greatly influenced the emotional and physical healing that has since ensued.

If you’d like to try it out, contact Enid Fox on enid@dnaexpress.co.za, find her on www.holistica.co.za or visit www.dnaexpress.co.za.

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MEET OUR SUPPLIER

EARTHSHINE

easy living food “WE OFTEN WONDER WHAT THE WORLD WOULD BE LIKE IF EVERY PERSON STARTED THEIR DAY WITH A GLASS OF CLEAN SPRING WATER, FOLLOWED BY A GREEN JUICE AND A SHOT OF WHEATGRASS. IMAGINE IF EVERYONE HAD ACCESS TO ORGANIC FOODS EVERYDAY, RAW CACAO AND CLEAN AIR. WHEN THINKING ABOUT WHY WE DO WHAT WE DO, AND WHY WE ARE SO PASSIONATE ABOUT EARTHSHINE AND OUR WORK, WE CONTEMPLATE THIS PARADISE. WE BELIEVE THAT IF WE ALL JUST MADE SMALL CHANGES LIKE REPLACING UNHEALTHY SNACKS WITH HIGH VIBRATIONAL, NUTRIENT DENSE SNACKS, SUCH AS KALE CHIPS, WE COULD CHANGE OUR WORLD”. NATALIE & NOEL, CREATORS OF EARTHSHINE RAW FOODS AND THE AUTHORS OF EASY LIVING FOOD.

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helping you live life well

With this passion driving us, we decided 10 years ago that we wanted to build a factory that makes the best ever raw food snacks and products. By adding superfoods and nutrient dense, mineral rich foods, such as kelp powder and spirulina whereever we can, we ensure that not only do our snacks taste fabulous, but enhance your health too.

But lets take a step back and look at the bigger picture.

WHY RAW Over the past 10 years we have experienced our relationship between food and health in such a profound way - each of us dealing with our own set of challenges ranging from chronic IBS, weight issues, addiction, rage and anger issues, to the inability to focus and constant lethargy. We have found, without doubt, that when we eat well, with around three quarters of our diet being good quality organic, raw, plant-based food these symptoms substantially subside, even often disappear and we experience radical health improvements. A good dose of common sense is required here. If you are eating a high-raw diet, but drinking poor quality water, do little exercise, have a stressful lifestyle and erratic sleep, you may not achieve the level of good feeling you are looking for. Food should not be looked at in isolation, but in our experience most people really underestimate the tremendous power of a clean and nutrient-dense diet.

In our opinion food is where we have the most fun. Preparing food is a wonderful, joyful experience, and thank goodness, no longer punctuated by disastrous attempts involving a stove and burnt offerings.

For those of you in the group of ‘culinary challenged’, you may well find this lifestyle is right up your alley. We found that the powerful thing about changing our lives through changing our food is that it is practical.

“

THE FOOD WE PUT INTO OUR BODIES SEVERAL TIMES EVERY DAY IS A PERSONAL CHOICE, WHICH HAS PROFOUND EFFECTS, BOTH NOW AND INTO OUR FUTURE.

“

By striving to make better choices; ‘What shall I eat today?’ we change who we are, our experience of life, and renew our bodies. Eating your food raw is completely natural. Fresh fruit and vegetables provide essential nutrients that cannot be obtained from any other source. The majority of these nutrients are degraded in some way when cooked. A logical choice is to eat more raw food, even if just a little - increasing our nutrient intake significantly.

Part of our journey with earthshine is to show that eating a high-raw diet is not weird or radical. It is merely choosing not to use your stove for every meal. By making that choice, you keep your food (for which you have worked hard to put on the table) intact, so it may deliver what it’s supposed to; nutrients that provide energy, sustain and repair the body and allow it to operate optimally.

i

Noel loves the adventure of new foods: I was first introduced to a raw diet when staying with friends in the U.K just after the new millennium. I was amazed at the variety, flavours and improved energy I had during my stay. I had been suffering from chronic digestive discomfort for years, but after some time on a high-raw diet, it disappeared. But it was the flavours and new things to eat that was really exciting - kale chips, chocolates, amazing salads and nut cheezes... All unexpected and amazingly delicious!

Natalie has found amazing health benefits: I have always struggled with addictions: wine, cigarettes, sugar, wheat, dairy - the whole hog. And an extra 20 kilograms to go with that. Several years ago, I did a three month all-raw cleanse, and was amazed by the results. I have never looked back since, and have found that an alkaline diet has allowed me to rid myself of those crippling addictions and lose the stubborn kilograms too.

We are not suggesting that everyone ‘go raw’.

A gentle approach will be effective for most people. You want to push your body out of the comfort zone, but not into the shock zone. Identify one thing you know you will do, not what you should do, every day.

Some people with health challenges might decide to switch to a very high or 100% raw diet for rapid results. We recommend that this is done with medical supervision and professional guidance. There are so many great resources available to help you along the way. You can also look for our book, Easy Living Food, a simple and easy to follow book, full of information and tips, and over 250 great recipes. Find our book online or at Wellness Warehouse.

Air Dried at low temperature to retain nutritional value.

INGREDIENTS: organic kale, macadamia nuts, sunflower seeds, cashew nuts, lemon juice, mixed herbs, Kalahari salt, turmeric.

FOR MORE INFORMATION VISIT EARTHSHINE.CO.ZA. SHOP ONLINE AT WELLNESSWAREHOUSE.COM

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eat OUR ACTIVATED PRODUCTS We are very happy to release our latest range of earthshine products.

We have heard your call for more ready to use ingredients to make home prep easier for those who don’t have time to activate their own seeds and nuts. We bring you a complete range of activated seeds and nuts. Look out for our new and updated packing on shelves from July!

recipe

RAW

mushroom soup HERE IS ONE OF OUR FAVOURITE WINTER RECIPES FROM EASY LIVING FOOD

RAW MUSHROOM SOUP After an autumn day working in the garden, or even a day out foraging for mushrooms in the woods, there is nothing better than a bowl of thick, hot mushroom soup.

RAW PREPARATION: 10 min prep, 1hour marinating Makes about 1.5 litres.

INGREDIENTS 3 CUPS PORTABELLO MUSHROOMS, THINLY SLICED 2 CUPS WARM WATER 1 CUP PARSLEY 1/2 CUP OLIVE OIL 1/4 CUP TAMARI 1 LARGE AVOCADO

1. Toss the mushrooms in a bowl with the olive oil and tamari and let them stand for about 1 hour, turning them every now and again.

2. Blend the avocado and hot water together until smooth for about 15 seconds.

3. Add the mushrooms with the marinade and the parsley into the blender and pulse just once or twice.

So what is all this talk about Activated?

Our seeds and nuts are soaked in ozonated water and kalahari salt over night, thoroughly rinsed and then dehydrated at low temperature.

Soaking initiates the germination or sprouting process, which increases the nutrient value of the seeds and nuts along with breaking down problematic compounds to help enhance digestibility. Raw nuts contain phytic acid and enzyme inhibitors that can reduce the body’s ability to absorb certain nutrients properly. Eating large amounts of nuts can put pressure of your digestive system, causing bloating, nausea and general heaviness. So the answer is… Activate!

Remember, a little goes a long way… If you want to make a small change and increase your raw intake quickly, start by including a salad with your evening meal. Serve as a starter with a scrumptious dressing and encourage everyone to feast on that first. The main cooked meal can then be a more modest portion.

Keep it simple.

It’s what you do everyday that makes the difference!

Natalie & Noel

Tip: Warm your mugs or bowls with boiling water just before serving.

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FOR MORE INFORMATION VISIT EARTHSHINE.CO.ZA. SHOP ONLINE AT WELLNESSWAREHOUSE.COM

helping you live life well

Homeopathic Care Kit for winter ailments

Homeopathic

care kit for winter ailments Boiron Laboratories brings you a comprehensive range of homeopathic medicines to assist you and your family with the treatment of winter ailments, including flu symptoms, coughs, colds, sinus, sore throat and laryngitis.

Because of their homeopathic formulations, these products have no known side-effects and can be used by everybody in the family.

• Not habit-forming • No drug interaction • No drowsiness • Contains no stimulants The Boiron Homeopathic Range is available at leading pharmacies and health shops countrywide. For more information, e-mail marketing@lebron.co.za.

Products contain sucrose and lactose. Persons intolerant to these ingredients should take these preparations only on advice from a practitioner. Consult your practitioner if symptoms persist.

OSCILLOCOCCINUM® FLU GRANULES

HOMEOVOX® TABLETS

Anas barbariae hepatis et cordis Extr. 200K. U2151 (Act 101/1965)

Aconitum napellus 3 CH, Ferrum phosphoricum 6 CH, Spongia tosta 6 CH, Mercurius solubilis 6 CH, Kalium bichromicum 6 CH, Bryonia 3 CH, Arum triphyllum 3 CH, Calendula 6 CH, Belladonna 6 CH, Hepar sulfur 6 CH, Populus candicans 6 CH. U2146 (Act 101/1965)

Anemone pulsatilla 6 CH - 0.95g, Antimonium tartaricum 6 CH - 0.95g, Bryonia 3 CH - 0.95g, Coccus cacti 3 CH - 0.95g, Drosera MT - 0.95g, Ipecacuanha 3 CH - 0.95g, Myocarde 6 CH 0.95g, Rumex crispus 6 CH - 0.95g, Spongia tosta 3 CH - 0.95g, Sticta pulmonaria 3 CH - 0.95g, Tolu syrup - 19.00g, Senega syrup - 19.00g, Excipient q.s.p.100.00g. U2161 (Act 101/1965)

CORYZALIA® TABLETS Allium cepa 3 CH, Sabadilla 3 CH, Gelsemium 3 CH, Belladonna 3 CH, Kalium bichromicum 3 CH, Pulsatilla 3 CH. U2137 (Act 101/1965)

www.facebook.com/LeBronHealth

www.lebron.co.za

Applicant: V.J. Bartlett; Distributed by: LeBron Health (Pty) Ltd 1st Floor Convention Tower, Cnr. Heerengracht & Walter Sisulu Avenue, Cape Town, 8001 • Tel: (021) 403 6390 • E-mail: marketing@lebron.co.za Website: www.lebron.co.za.

design • www.tulipgraphics.co.za

STODAL® SYRUP

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CHAGA MOCHA-HOT-CHOCOLATE CHAGA, KING OF THE MEDICINAL MUSHROOMS IS REVERED FOR ITS IMMUNE BOOSTING PROPERTIES. COCONUT OIL IS WELL KNOWN FOR IT’S ANTI-VIRAL PROPERTIES AND RAW CACAO IS HIGH IN ANTIOXIDANTS AND FEEL-GOOD BRAIN NEUROTRANSMITTERS. THE PERFECT REASON TO CURL UP IN FRONT OF THE FIRE THIS WINTER WITH THIS DELICIOUS CHAGA-MOCHA HOT CHOCOLATE MADE WITH CHAGA, RAW CACAO POWDER AND COCONUT OIL.

CHAGA MOCHA-HOTCHOCOLATE Makes 2 cups

INGREDIENTS 500 ML HOT WATER 2 TSP CHAGA POWDER 2 TBSP DARK COCONUT NECTAR 2 TSP RAW CACAO POWDER 2 TBSP HEMP SEEDS 1 TSP VANILLA POWDER OR EXTRACT 1 TSP FOTI 1 TSP RAW COCONUT OIL

Put all the ingredients into a blender jug, blend, strain and drink.

THIS RECIPE HAS BEEN ADAPTED FROM THE MAGIC OF SUPERFOODS BY PETER AND BERYN DANIEL (SOARING FREE)

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SUPERFOODS Organic Extra Virgin

NEW

COCONUT OIL 100% pure coconut oil unique, traditional cold pressing method certified organic unrefined fair trade GMO-free

No chemical or heat treatments such as hydrogenation, deodorisation and polishing.

A completely cold process from drying to packing.

Not all Coconut Oil is created equal!

THE BENEFITS OF USING COCONUT OIL The Coconut Palm is known as the Tree that supplies all that is needed to live. Coconut oil is a raw saturated fat, containing powerful medium-chain fatty acids (MCFAs) which supports:

Grown in Mozambique by a community development project, Superfoods’ Extra Virgin Coconut Oil is Africa’s highest quality EU and USDA organically certified cold processed virgin coconut oil. It is manufactured under strict conditions retaining the highest level of health and nutritional benefits.

Nutritionally Superior

Healthy cholesterol Weightloss Increased energy Immunity Hormonal balance Skin youthening Coconut Oil is also the most stable of all oils and is therefore the best oil to use in cooking.

Superfoods Extra Virgin Coconut Oil has an authentic and delicious full bodied flavour. Our unique and traditional way of cold processing the coconuts, including the membrane (testa), gives it a richer full bodied flavour indicative of its nutritional superiority. Studies indicate that the oil from coconut testa contains more natural antioxidants such as tocopherols, tocotrienols and phenolics compared to regular coconut kernel oil.

COCONUT NECTAR low GI naturally high in nutrients a whole, unrefined sustainable sweetener The light nectar has a delicate citrusy flavour.

The dark nectar has a rich, sweet maple flavour.

Excellent in desserts, smoothies and breakfasts of all kind.

UPGRADE YOUR NUTRITION WITH

SUPERFOODS

www.superfoods.co.za . www.rawlicious.co.za 0861 000 976

With a mission to deliver maximum nutrition and great taste, Superfoods imports and distributes the highest quality, nutrient dense, organic and wild-harvested superfoods from around the world.

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recipe

DID YOU KNOW

ESSENE

bread

Traditionally Essene bread was baked on hot rocks under direct sunlight. You can still bake it like that but most people find a low temperature oven more convenient.

NO ONE CAN BELIEVE THIS BREAD HAS NO MILK, BUTTER, EGGS, FLOUR, SUGAR, HONEY OR ANYTHING SIMILAR. IT ONLY HAS ONE INGREDIENT AND YET TASTES LIKE THE NUTTIEST, MOST DELICIOUS WHOLE GRAIN BREAD YOU’LL EVER FIND – SWEET, MOIST AND TEXTURED. IT’S MADE FROM SPROUTED ORGANIC WHEAT KERNELS AND IS A RECIPE FROM BIBLICAL TIMES. The whole process, from start to finish takes a few days but it’s really well worth it. If you make this a part of your kitchen routine you can have a continuous supply of bread with each part of the process in different stages.

RINSE, SOAK & SPROUT 1. First locate some organic wheat kernels - unsprayed, uncooked and whole grain. Measure out 2 cups and rinse the kernels in water.

2. Drain them, then put them in a bowl or jar, cover them with water and leave them to soak overnight or for about 12 hours covered.

3. Rinse and drain again and set them aside to sprout. Keep them moist but not too wet.

4. Rinse them about 3 times a day and soon you will see a little sprout tail growing out of each kernel. After a few days, when the sprout tail is double the length of the kernel, they are ready

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helping you live life well

to use. Leave out the last rinse or they might be too moist to use.

GRIND, MUSH & SHAPE 1. Take your fresh and dry(ish) sprouted wheat and grind it up in a mill or food processor until you have a mushy lump. It should be sticky and juicy.

2. Knead your ‘dough’ for about 10 minutes, squeezing and shaping it alternately. Once it has some consistency, shape it into 2 round flattish loaves using your hands.

3. Line a baking tray with wax paper or olive oil and put the loaves in the oven.

Bake your loaves at 150 degrees for 4 hours.

4. Let them cool thoroughly before you cut them.

5. The loaves will be very moist, and taste sweet and wholesome.

6. Keep your bread in the fridge.

REAP THE BENEFITS • Organic wheat that’s been activated by sprouting has immense benefits.

It makes the grain digestible, full of flavour, vitamins, minerals and other nutrients. It also makes it delicious and alive.

• Many people who are allergic or who can’t traditionally eat wheat or yeast find Essene bread has no ill effects.

• Because of its high nutrient content Essene bread is highly fulfilling and helps keeps cravings and overeating at bay.

“

TO PRESERVE THE BENEFICIAL ENZYMES YOU NEED TO BAKE THE BREAD AT A VERY LOW TEMPERATURE FOR ABOUT 4 HOURS

“

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CRAZY ABOUT

KEFIR

by Lara Potgieter

WHAT DO A FERMENTED MILK DRINK AND A KIDNAPPED RUSSIAN BRIDE HAVE IN COMMON? MORE THAT YOU’D ASSUME…

DID YOU KNOW The word kefir pronounced ‘KEE fur’ means ‘feel good’ in Turkish. It’s a fermented drink with a sour and tangy taste that can be made with all kinds of milk both dairy and non-dairy.

The probiotic-rich fermented drink known as kefir has risen dramatically in popularity over the past few years. Health enthusiasts are either buying the readymade drink or sourcing the yeast/bacterial fermentation starters (known as kefir grains) and making it themselves. While today experts and laymen alike are lauding the drink for its myriad health benefits, it was once regarded in even higher esteem – holding political, financial and even spiritual significance.

Legend has it that the prophet Mohammed taught the Orthodox people of the northern slopes of the Caucasian Mountains how to make this ‘magical drink’ and gave them the kefir grains. Known as the ‘grains of the prophet’, they were carefully guarded, common belief was they’d lose their strength if given away and the preparation secret became known. Passed down from generation to generation, the grains were

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helping you live life well

regarded as representative of a family or tribe’s wealth. For centuries, kefir was enjoyed exclusively by northern Caucasus inhabitants, and was largely forgotten outside the area. When news of its benefits treating intestinal and stomach diseases spread, it became more widely known and scientific studies on the drink were published at the end of the nineteenth century.

Yet kefir grains remained extremely difficult to obtain. Legend has it that early last century, determined members of the All Russian Physician’s Society sent a beautiful young woman to charm a prince out of his stash. Instead of sharing the grains, the prince engineered the woman to be kidnapped to be his bride, and in a rescue mission the Tsar ruled that she be given ten pounds of the grains as compensation for the insults she had endured.

Fast forward to 2016, and ready-made kefir is available at most health stores.

While the grains are still a little tricky to locate, an online search for a nearby supplier will suffice just as well as political bribery and crime once did.

“

KEFIR HAS EXCEPTIONAL CURATIVE PROPERTIES. IT IS RICH IN PROTEIN, CALCIUM, VITAMIN B12, NIACIN, AND FOLIC ACID. BEFORE REFRIGERATION, IT WAS USED AS A WAY TO PRESERVE MILK.

“

Yet the question remains – why all the fuss about the yeasty little balls of bacteria?

Legendary spiritual and political significance aside, kefir is hailed for its myriad potential health benefits. These include: • •

• • • • • • • • • • • • • •

Cleansing the intestines Providing beneficial bacteria and yeast, vitamins and minerals, and complete proteins Contributing to a healthy immune system Relieving intestinal disorders Promoting bowel movement Creating a healthier digestive system Alleviating allergies Lowering blood pressure Calming the nervous system Supporting detoxification Improving lactose digestion Potent antibacterial properties Improving bone health Eliminating unhealthy food cravings Establishing a balanced inner ecosystem for optimum health And more…

By now you’re either already on your way to buy a few bottles, or looking for a grain supplier near you. If you’re opting for the homemade option, here are some simple steps to get you started:

MAKE YOUR OWN KEFIR Makes 1 glass 1. Place 1 teaspoon (plastic, not metal) of kefir grains in a 250 ml glass jar, and fill the jar half to three quarters full with fresh milk (raw milk is preferable, otherwise goat’s milk is also popular).

2. Place a muslin cloth over the jar, and secure with a rubber band.

3. Let the contents stand at room temperature for about 24 hours.

4. Using a plastic sieve (it is important that no metal touches the grains), strain the liquid into a clean jar.

Use a wooden or plastic spoon to mix the liquid with the remaining floating solids to make it easier to strain.

5. With a wooden or plastic spoon, put the grains in a new jar, and begin the process again.

5 TIPS ON DRINKING KEFIR 1. If your stomach is sensitive or you tend to be queasy you may want to drink kefir in small quantities to begin with and build up to a greater amount. Start with 2 tablespoons and work up to a cup.

2. You can drink kefir just as it is, if you can manage the sour taste, or put it in a smoothie.

3. Sweeten or flavour kefir by adding fruit, or honey, agave, stevia, maple syrup, vanilla or cinnamon.

4. People who are lactose intolerant are often fine drinking kefir. This is because the bacteria and yeast in the kefir create lactase, which feed on the lactose (milk sugar). When this happens much of the lactose in the milk converts to simpler forms of sugar (glucose and galactose).

These digestible forms of sugar, combined with the extra lactase enzymes, create an easily digestible food. Leave your mixture to ‘ripen’ for longer and you will have even less lactose.

5. You can also eat the grains; they’re full of probiotics.

Eat them as they are or dry them, crush them into a powder and use as a seasoning on salad or veggies.

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BUTTERNUT SOUP with Chicken, Coconut, & Ginger BRIGHTEN UP YOUR WINTER TABLE WITH A WHOLESOME SOUP FULL OF VIBRANT COLOUR ALONGSIDE WARMING HERBS AND SPICES LIKE GINGER, GARLIC AND TURMERIC. YOU CAN EAT IT AS A PURE VEGETABLE OPTION OR ADD CHICKEN. DAIRY FREE

Makes 4 portions

INGREDIENTS 1 BUTTERNUT (APPROX. 1KG) 100 ML COCONUT OIL (WITH FLAVOUR) ¾ TSP SALT ½ TSP RED CHILI FLAKES 5CM PIECE OF FRESH GINGER 2 GARLIC CLOVES 6 FINELY CHOPPED WHITE LEEKS

1 TBSP TURMERIC 100 ML CHICKEN STOCK OR 1 ORGANIC CHICKEN STOCK CUBE + 100 ML WATER 2 CUPS COCONUT CREAM 400 ML WATER JUICE FROM 1 LIME 1½ CUPS COOKED SHREDDED CHICKEN

1. Switch the oven on to 175ºC. Cut the butternut into wedges, peel it and scrape out the seeds. Cut the flesh into smaller chunks and put it in an ovenproof dish brushed with coconut oil.

2. Toss the chunks of butternut with coconut oil and season with salt and chili flakes. Use less salt to begin as your stock also has salt in it. Roast the butternut for 30 minutes.

3. Peel the ginger and garlic; grate them finely. Heat the rest of the coconut oil in a pot, and sauté ginger, garlic, and leek for a few minutes without letting them brown.

4. Add the turmeric and sauté a bit longer. Add in the nowsoft chunks of squash, and pour the chicken stock or stock cube and water over the contents of the pot. Stir in the coconut cream and bring to a boil.

5. Let the soup simmer for half an hour. Use an immersion blender directly in the saucepan to make it smooth or use a food processor.

6. Season the soup with lime juice, and more salt and chili if needed.

7. Heat the shredded chicken in a covered saucepan with a small amount of stock. Place the meat in four bowls and pour the steaming hot soup over it. Garnish the bowls with red chili flakes and some fresh cilantro.

i

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This soup is from Low Carb High Fat and Paleo Slow Cooking by Birgitta Höglund.

Birgitta has personal experience following an LCHF diet, and her LCHF recipes in this book is crafted for the Glycemic Index (GI), Ketogenic and Paleo diets.

After suffering from both a severe back injury and fibromyalgia, Birgitta regained her health with a low-carb, high-fat diet - a regimen she began 5 years ago. Birgitta lives in northern Sweden, in Östersund, Jämtland, and spends winter in Alanya, Turkey.

helping you live life well

recipes

BEAN SOUP with

Roasted Garlic & Parsnip

THIS SOUP TAKES ABOUT 15 MINUTES TO MAKE AND ABOUT AN HOUR TO COOK. IF YOU ARE USING DRY BEANS YOU NEED TO ADD IN TIME FOR SOAKING. THE DELICIOUS SECRET OF THIS SOUP IS IN ROASTING THE GARLIC.

INGREDIENTS 5 WHOLE FLOWER GARLIC CLOVES, LEAVE THE SKIN ON 5 PARSNIPS 1 ONION, QUARTERED ROUGHLY 2 TBSP EXTRA VIRGIN OLIVE OIL 1 TBSP FRESH ROSEMARY 1 TSP HIMALAYAN SALT GROUND BLACK PEPPER 2 CUPS OF COOKED WHITE BEANS* 6 CUPS VEGETABLE STOCK ½ SQUEEZED LEMON ½ CUP OF SESAME SEEDS 6 TBSP NUTRITIONAL YEAST FLAKES (OPTIONAL)

1. Switch the oven on to 180ºC. Put the garlic, parsnips and onion in a roasting pan and drizzle olive oil all over them.

2. Using a pestle and mortar crush the rosemary, salt and pepper together. Sprinkle this over your veggies.

3. Roast for about 45 minutes until they’re soft and start to go golden.

4. Use a spoon to squeeze the garlic out from the skins into a blender. Add half each of the roasted parsnips, onion, beans and veggie stock and blend them together.

5. Put this into a big pot and blend the other half, then add to the same pot.

6. Add the lemon juice. Keep it on medium heat and stir every now and then.

7. Heat a pan on the stovetop and add the sesame seeds. Be careful as when they pop they may jump out the pan.

8. After ten minutes of cooking, your soup is ready to be served. Once dished up sprinkle sesame seeds on each.

9. As an option, sprinkle a tablespoon of activated yeast in your soup – it tastes a bit like parmesan.

TIPS

Rather than using canned beans why not soak some beans overnight and cook them up from scratch. Remember to change your soak water a few times.

Remember your greens. Add a dollop of alfalfa sprouts to your soup just before serving.

TRY THIS

Nutritional yeast is highly flavourful; to me it tastes a bit like parmesan cheese with a nutty element. Vegans often use it instead of cheese. It’s high in vitamin B12 and you can sprinkle it on soup, add it to scrambled egg or tofu, use it as extra flavour in salad dressings, on veggies or mash.

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health

Cinnamon is an aromatic winter favourite that stimulates circulation as far as fingers and toes. It’s has potent anti-viral and anti-bacterial qualities, making it vital during the worst of the flu season. It continues to be useful post colds and flu, during the debilitating convalescence stage.

NATURAL

HEALTH TIPS SUPPLIED BY THE COLLEGE OF NATURAL HEALTH

Herbs for Winter Health Winter months not only bring in coughs, colds and flu, but we also struggle to keep warm and our circulation tends to be less effective at throwing out toxins. Use these herbs to help support your health during winter.

Ginger Root is ‘the’ classic for warming, increasing circulation and helping colds and flu. It is often twinned in herbal tea with cinnamon to warm and detoxify. Its antiviral and anti-bacterial properties are most effective when freshly grated and eaten raw. Grate up a teaspoon and chew it on its own.

Olive Leaf Extract is a powerful broad-spectrum antimicrobial, not only destroying bacteria, but also viruses, parasites and fungus (useful for candida). Olive leaf extract is a potent antioxidant and may protect your cells against damage and deterioration. We are as healthy and strong as our cells are and so protecting our cells on a cellular level is also important.

Elderberry is of increasing interest as it appears to ‘inactivate’ any given flu and virus strain. It helps to shorten and reduce symptoms and severity.

For centuries it has been used as a home remedy (as a syrup), to treat tickly coughs, colds and fevers. Elderberry, when taken at the onset of cold symptoms, make nastier conditions like flu, bronchitis and pneumonia less likely to progress. It is beneficial taken throughout the colder winter months on a weekly basis, and daily during a cold.

Nettle Leaf extract is a good winter detox. In winter it is harder to naturally sweat out accumulated toxins and the tendency to indulge in the wrong foods during winter gives us even more reason to detox during this time than the rest of the year. Nettle’s high levels of flavonoids and potassium make it excellent for shifting waste products through increased urine production. Use either as an organic powder of 1 tsp (5g) in smoothies, or as a leaf tea.

Seek personalised advice from your natural health practitioner for more tailored guidelines to support your health and immune functioning during winter.

did you know?

Winter is the dark side of the season and a great time to build and store energy like a seed in the ground does.

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helping you live life well

This article was written by Natural Health Practitioner Jill R. Davies for CNH (The College of Natural Health).

CNH trains students across South Africa for successful careers in natural health, and offers Short Courses in a range of natural therapies. www.collegeofnaturalhealth.co.za

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health

did you know?

According to urologist and men’s health expert Dr. Neil Potgieter, erectile dysfunction and testicular deficiency syndrome are presenting far more commonly than may be reaching popular attention (for obvious reasons).

While these have in many instances become highly stigmatised social affronts on masculinity, they are in fact rather common and often debilitating medical conditions, with the sexual complications often being the least worrying of the presenting concerns.

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helping you live life well

PROTECT YOUR

PACKAGE

by Lara Potgieter

THANKS TO THE WIDESPREAD SUCCESS OF THE MOVEMBER MOVEMENT, PROSTATE CANCER HAS FINALLY BECOME MORE COMMONLY AND COMFORTABLY INCLUDED IN TODAY’S LEXICON. BUT WHAT ABOUT ERECTILE DYSFUNCTION, OR TESTICULAR DEFICIENCY SYNDROME? COULD WE CREATE A CULTURAL PHENOMENON THAT SEES MEN BOASTING HIP FACIAL HAIR IN HONOUR OF THESE STRUGGLES? While the most common cause of erectile dysfunction is ageing, Dr. Potgieter sees patients presenting with the issue from as early as age 40 (and even younger, from time to time). It can in fact be caused by anything from diabetes to high cholesterol, hypertension, testicular deficiency syndrome and a range of other health concerns that may appear unrelated to those of us not in-the-know.

Testicular deficiency syndrome has become a relatively common concern, and men often don’t even realise that they have it.

While diminished sexual function and a loss of sexual desire are the more obvious alarm bells, lethargy, fatigue, depression, irritability, decreased intellectual activity and an increase in abdominal fat are all symptoms too. How you and your healthcare practitioner choose to address your lowered testosterone levels is up to

E R AV O H S F AN ST T U UC M M D RY O E PR EV

you, but detecting the condition is the first step toward addressing the symptoms and, eventually, the underlying cause of the physical and psychological unease you may be experiencing.

Dr. Potgieter does suggest that, while prostate cancer is far more widely discussed than its more ‘embarrassing’ sibling conditions, an article on men’s health would not be complete without making reference to it as it remains the number one presenting male health concern worldwide.

“

PROSTATE CANCER DISCOVERED IN ITS EARLY STAGES USUALLY REACTS VERY WELL TO TREATMENT.

“

As with all cancers, early detection is of paramount importance. Prostate cancer discovered in its early stages is in fact very amenable to treatment. According to Dr. Potgieter, “Men over the age of 45 can really benefit from visiting a urologist for a full annual physical check-up.”

While this examination does involve the rather excruciating sounding digital rectal examination and prostate specific antigen (PSA) tests, it could save you a lot of trouble in the long run.

Although raised PSA levels can sometimes be caused by a very large prostate or a prostate infection, the PSA test is generally a particularly accurate indicator of prostate cancer.

While the South African Urological Association recommends that men start going for their annual checks from the age of 45, it does also specify that black men, who have a slightly higher genetic predisposition to prostate cancer, could benefit from starting from the age of 40. This applies to men with a family history of prostate cancer too. If your PSA is persistently raised or the urologist feels a nodule, a prostate biopsy will be undertaken, after which the variety of treatment options (which range from the more traditional to the latest in robotics, focal therapy and more) can be explored.

BOXALL & CARMICHAEL HOMME PLUS 750mg/serving Veg Caps 60’s

PREVENTION In terms of prevention, Dr. Potgieter references the various studies that claim that everything from a seafood-rich diet, red wine, coffee and the consumption of large amounts of lycopenes (found in tomatoes) to regular sexual intercourse or ejaculation are useful protective measures.

While he explains that these studies remain controversial, he does mention that there appears to be more conclusive evidence that avoiding animal fat and protein can be helpful in the prevention of prostate cancer and other testosteronerelated concerns.

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For more information visit us at www.wellness24.co.za Email: info@drboxalls.co.za Info Desk : 10am – 3pm : 0860 666 546 KEEP INFORMED !

Like us on Facebook at www.facebook.com/WwwWellness24CoZa Follow us on Twitter @ www.twitter.com/Wellness24CoZa Flipboard http://flip.it/85Mim Sign up to receive our Newsletter here: http://eepurl.com/78ukX

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health

DID YOU KNOW

Our bacterial cells outnumber our human cells by 10 to 1.

According to Martin Hum, Ph.D, DHD – over 400 types of micro-organisms co-exist in a complex ecosystem within our gut. We have literally trillions of bacteria living in our bodies.

THE PRO’S OF

PROBIOTICS

by Carmen Potgieter

LEARN THE DIFFERENCE BETWEEN PRE-BIOTICS AND PROBIOTICS, SEE THE BENEFITS OF FERMENTED FOOD AND TRY OUT A RECIPE FOR SAUERKRAUT. DIGESTION HAS NEVER BEEN BETTER. Where traditionally we’ve thought of bacteria in a very negative sense, we’re now lauding the benefits of these microbes and are seeing them as key to a host of health issues. More than 2000 years ago, Hippocrates said “all disease begins in the gut.” Two key components of good gut health are digestive enzymes (what’s the use of eating good food when your digestive system isn’t working optimally) and pre and probiotics.

Prebiotics can be thought of as fertilizer for good bacteria. They encourage the growth of good bacteria in the gut. Plant fibre from fruits and vegetables contain the components required for this, which

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helping you live life well

are known as oligosaccharides. They are found in foods like onion, garlic, bananas, asparagus, leeks and Jerusalem artichokes.

Probiotics are live micro-organisms that remain intact throughout the digestive process, and deliver healthy bacteria directly to the large intestine. They’re also available from foods and in supplement form. The most well known probiotics in supplements are: Lactobacillus acidophilus , Bifidobacterium longum and Bifidobacterium bifidum These beneficial bacteria or ‘friendly microorganisms’ in the digestive tract affect the health of our entire system.

A GOOD BALANCE OF HEALTHY BACTERIA WILL: 1. Boost the immune system 2. Lower cholesterol 3. Reduce allergic reactions to food and environment 4. Help prevent constipation 5. Reduce intestinal inflammation 6. Suppress the growth of harmful micro-organisms 7. Help manufacture Vitamin K, B-group vitamins , digestive enzymes and essential fatty acids 8. Help prevent lactose intolerance by supporting lactose digestion

Our systems are often depleted of digestive enzymes because of the way we prepare, grow and process our food. Antibiotics, over consumption of alcohol and chlorinated water, are some of the factors responsible for emptying our healthy internal microbe stores.

“

AS DEEPAK CHOPRA SAYS, “WE ARE THE AWAKENING OF BACTERIAL CONSCIOUSNESS.”

“

Steroids, non steroid anti-inflammatory drugs, oral contraceptives, HRT and chemotherapy also disrupt the microorganism habitat. Recent studies show the connection between leaky gut, celiac disease and IBS with a lack of digestive enzyme and pro-biotics. Many ‘antibacterial’ products are advertised as great home cleaning agents but evidence shows the use of antibacterial and antimicrobial cleaning products – particularly in combination with the over-prescription

of antibiotics – may produce strains of multi-resistant organisms. New varieties of cleaning products without anti-bacterial agents are becoming more popular and are said to be the cleaning agents of the future. There’s evidence that children with prolonged exposure to anti-bacterial agents have a higher chance of developing allergies and scientists believe this could be because of reduced exposure to bacteria.

Besides the gut, probiotics are also being used in beauty products for the skin.

Think of the home made beauty mask with yoghurt. Beauty brands are catching onto the fact that probiotics might just be the next big advance in skincare, and are researching appropriate applications in their beauty solutions.

Eating fermented food is a great way to balance the microbiome communities in the gut for optimum overall health. Fermented foods like kimchi, milk and water kefirs, kombucha and sauerkraut are only a few of the foods that contain beneficial healthy bacteria.

If you’re planning on including probiotic foods in your diet, here’s a recipe on the next page for sauerkraut to get you started.

F O R M U L AT I O N

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health recipe DIY SAUERKRAUT Easily makes 5 x 500mm glass jars. Make sure you use organic vegetables or they may not ferment.

INGREDIENTS 500G WHITE CABBAGE CUT INTO RIBBONS 500G RED CABBAGE CUT INTO RIBBONS 2 – 3G SEA SALT 2 CARROTS FINELY GRATED 3 GARLIC CLOVES A PINCH OF FENNEL SEEDS SPRING WATER

1. Sprinkle salt over the cabbage and use your hands to massage the salt into the cabbage. You will notice a watery salt solution drawing out from the cabbage leaves.

2. In a mixing bowl add all the ingredients and mix evenly.

3. Pack firmly into a glass jar with a tight seal lever handle 4. The water from the cabbage should be enough to cover the contents. If not, add some spring water. Avoid using tap water as the chlorine in tap water will inhibit the growth of healthy bacteria.

5. Use a weight to push the cabbage mixture down into the jar. It’s best to use a ceramic one so as not to interfere with the fermentation process.

TIP I leave mine in a dark cupboard for a month before opening.

On opening built up gasses will release and you’ll smell a lovely fermented smell. This is evidence of all the healthy bacteria grown in the optimum environment you have created.

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helping you live life well

37

kloof street clinic

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

Check your Wellness status within minutes.

WELLNESS BASICS: new

Thyroid rapid test

new

Prostate rapid test

new

Uric acid test

new

pH test

new

Blood group

THYROID RAPID TEST

PROSTATE RAPID TEST

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

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

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

Signs to be aware of: • • • •

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

High Risk Patients: • • •

Patients with family history Obesity High fat diets

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

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Ask our clinic sister for more information or call 021 487 5430 to make an appointment.

Available at Wellness Warehouse Kloof, Lifestyle on Kloof, 50 Kloof Street, Cape Town.

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health

BODY STRESS RELEASE CAN YOU THINK OF A NATURAL HEALTH TREATMENT THAT COULD HELP A 42-YEAR-OLD MAN WITH CHRONIC TENSION HEADACHES; A SIX-YEAR-OLD BOY WITH TRAVEL SICKNESS; A 60-YEAR-OLD WOMAN WITH RESTLESS LEGS; A BABY WITH REFLUX; A PREGNANT WOMAN WITH SCIATICA; A BED-WETTING TEENAGER; AND A DOG THAT CAN’T CLIMB STAIRS?

did you know?

Body Stress Release was developed in South Africa by Ewald and Gail Meggersee and has been researched and practised since 1981.

Body Stress Release uses information provided by the body itself to determine where abnormal muscle tension is undermining the efficiency of the nervous system and disturbing its ability to co-ordinate its functioning.

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helping you live life well

The solution applying to such a wide range of health concerns is Body Stress Release – a healing system that uses information provided by the body to determine where stored tension may be undermining the efficiency of the nervous system and disturbing the body’s ability to co-ordinate its functions and perform at its full potential.

People who have experienced regular Body Stress Release treatments lay claim to alleviation of head, neck, shoulder, back and leg pain, joint immobility, asthma, stomach pain, chest pain, fatigue, depression, anxiety and other ailments both chronic and acute.

“

NERVE PATHWAYS CARRY COMMUNICATION SIGNALS BETWEEN THE BRAIN AND THE REST OF THE BODY, AND IF THESE PATHWAYS ARE BLOCKED, INTERRUPTED OR DAMPENED, OUR BODIES CAN’T FUNCTION OPTIMALLY.

“

You may wonder how locked-in tension can affect the body in so many ways. Nerve pathways carry communication signals between the brain and the rest of the body, and if these pathways are blocked, interrupted or dampened, our bodies can’t function optimally. If you consider that your lower back, for example, contains the largest concentration of nerves in the body, it makes sense that tension in this area can create discomfort, pain and poor nerve supply in other parts of the body too.

The Body Stress Release practitioner locates stress by using the body as a bio-feedback mechanism, applying gentle pressure tests primarily along the spine and focusing on the nervous and muscular systems. Once the sites of body stress are located, the practitioner releases the tension by hand, using a light but definite pressure. While certain areas may feel quite sensitive, some find the releases so relaxing they fall fast asleep.

While the body may let go of locked-in tension quickly in the first session, body stress that’s been stored for a long time tends to return. More releases may be required over a period of time for the tight, protective layers of muscle to relax back to their normal tone. Typically, with a new client, a Body Stress Release practitioner will schedule an initial three consultations over a two-week period, after which many find regular (usually monthly) follow-ups to be beneficial. The long-term benefits of the practice often depend on the commitment of the client. As in the words of Hans Selye, “It’s not stress that kills us – it is our reaction to it.”

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MY STORY

BY SURÉ TREDOUX

In 2012, I started noticing that I was getting pins and needles in my left hand, and occasionally they would shoot down to my left foot as well. These little whispers from my body went on for a long time, but I ignored them. I also had tension headaches which became more frequent, and I hardly ever slept through the night any more. I went to a doctor, who referred me to a neurologist. After brain scans and countless other tests, I was left with no answers. My hand was permanently numb and was always a few degrees colder than the other hand.

One morning in April 2012 I woke up and could not stop crying. I had no control the tears just came flooding out. I knew something big was wrong. I had never felt like this before. I went to the doctor straight away. The diagnosis was a ‘nervous breakdown’, or a ‘burnout’ as some people call it. I was only 30 years old at the time. I knew I had to make changes in my life so I sat down and thought about the kind of life I really wanted to live. At first the changes were small, but they proved to be the start of far greater things to come. My left hand was still numb and a friend and mentor suggested Body Stress Release. After my first session I remember driving home and thinking, “the practitioner hardly touched me - surely it’s not going to work.” That night I only had a slight headache, but no other major changes. After the second session, I got slight pins and needles in my hand again - something I hadn’t felt for

almost a year. I became cautiously excited.

After four sessions, all feeling in my left hand had returned, my tension headaches were few and far between, and I was sleeping like a baby. Another unexpected change was something I can only describe as the feeling of a cloud lifting from my head.

I had much more clarity in my thoughts and about my life. Since going for regular sessions, my IBS has also almost cleared entirely.

By 2014, I was certain I wanted to become a Body Stress Release practitioner. After such beneficial results, I wanted to share them with the world!

If you’re looking for a Body Stress Release practitioner, contact Suré Tredoux (Kraaifontein, Cape Town) at info@surebsr.co.za or Jean-Pierre Marais (Kenilworth, Cape Town) at jean-pierre1@telkomsa.net, or find one at www.holistica.co.za.

Body Stress Release is currently practiced in 16 countries, from South Africa to Holland, Japan, the UK, the US and even Iceland.

Body Stress Release works with the body’s natural desire to be stress free, and is a gentle procedure that does not require force.

A Body Stress Release practitioner studies anatomy, principles and philosophy of Body Stress Release (BSR), the BSR technique theory and practical, communication, client management and the BSR constitution. Training takes place over a full time period of 5 months with a three week apprenticeship. Body Stress Release is a proprietary technique and is only taught by the Body Stress Release Academy and is not accredited by any state or other academic authority.

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helping you live life well

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insite

CONSCIOUSLY CALM

COMMUNICATION DR. LAYO SERIKI

CONVERSATIONS BETWEEN PEOPLE CAN LEAD TO VALUABLE INSIGHTS AND A WONDERFUL FEELING OF CONNECTEDNESS. THEY CAN ALSO TURN INTO SHOUTING MATCHES, DEADLY SILENCES OR A SITUATION THAT LEAVES ALL PARTIES FEELING MISUNDERSTOOD. WITH AN UNDERSTANDING OF WHAT IS HAPPENING BEHIND THE WORDS, YOU CAN LEARN TO CALMLY STEER CONVERSATIONS ONTO A MORE POSITIVE COURSE. Do you know what it feels like to toss and turn around in bed at night, churning a conversation you had with someone round and round in your head where the only thing that happens is you become increasingly frustrated, angry, confused, irritated, and, of course, tired, since you are not getting any sleep?

Even if you decide to never speak to that person again, be aware that this, too, is communication.

You may be tempted to wait for someone to change in the hope that interaction can improve but a more promising option is to see what you can do to communicate more clearly, confidently and effectively.

did you know?

As human beings, we cannot not communicate (This was the first of Paul Wazlawick’s five axioms of communication (1967). Unless you are living in complete isolation from other human beings, you are communicating all the time, whether you want to or not. Words provide neutral data.

Body language and tone of voice add information about attitude and emotion.

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helping you live life well

Transactional Analysis (TA) is an excellent model to improve communication. It’s the theory of human development, personality and communication, developed by Eric Berne in the 1950s. It offers practical concepts to help shed light on the mysteries of human communication. Berne describes three ego-states that he believes all our behaviour and communication are based on. Briefly, these are the child, parent and adult ego-states.

up abilities. In every conversation we have, we start it from a specific ego-state (parent, adult, or child) and we address a specific ego-state in the other person.

In the child ego-state one behaves, thinks and feels as though a child. With the parent ego-state you behave, think and feel in ways you copied from your parents. An adult ego-state refers to behaving, thinking and feeling in ways that directly respond to the here and now and use all your grown-

What time is it?

For example, Anne may say to Bernie in a neutral tone: “What time is it?”, and Bernie may reply: “It’s 9 o’clock.”

P A C

It’s 9 o’clock

P A C

Anne and Bernie are both communicating from their adult ego-states.

Anne could also ask the same question in a stern tone, with a frown on her face. Her critical tone indicates that she is speaking from her parent ego-state, and addressing Bernie as a child. If he responds by saying: “I’m so sorry I’m late.”, he is fulfilling Anne’s expectation, accepting her ‘invitation’ to the child position and their communication may continue like this for a long time.

People get into communication habits and roles very easily often without realising what they’re doing.

In a normal conversation sometimes things take a surprising turn. Without being totally sure why, we feel irritated and wonder: “What happened here?” This might happen if Bernie doesn’t respond in the ‘child position’ as Anne might be expecting. (in TA-speak you would say that a transaction is being crossed).

Imagine Anne asks Bernie what the time is in a neutral tone, like in the first example, and he replies with an exasperated sigh and rolling his eyes: “It’s very late!” This shifts the tone to parent mode, he is now taking a critical stance which invites Anne to respond from a child position.

P A C

It’s very late!

What time is it?

to be ready at 11 o’clock. I’m almost done and would like to be sure how much time I have left to check that everything is where it should be. I realise we may need to talk about other time-related issues. Can we do this at 2pm, when the presentation is over?”

P A C

It’s very late!

Can we talk about time management at 2 o’clock?

P A C

This kind of crossed transaction (deliberate and conscious) is an important and effective tool, which you can use to influence conversations positively. We all intuitively know how to cross transactions in difficult conversations.

Remember some of your conversations that have been really good for you and some of those that went horribly wrong. Do you recognise any of the patterns described here in those conversations?

P

Build on your intuitive communication skills by observing communication patterns and consciously deciding from which position to communicate. Remember that the goal in this is to free up energy for positive action and real human connection.

A

THREE STEPS TO MORE CONSCIOUS COMMUNICATION:

C

1. Observe productive and unproductive patterns in conversations you witness.

2. Practice awareness of your own position and communication patterns.

3. Based on 1 and 2, decide how to enter into your next important conversation.

There will surely be a pause in the conversation, with irritation on both parts.

Bernie has taken the critical parent position and is inviting Anne to respond from a child position (either adapting to his expectations or being rebellious). If Anne unconsciously falls into the child position then she may feel compelled to explain, apologise and what may follow is a lecture on time management by Bernie. This may take up a valuable hour, an hour in which Anne had hoped to finish a presentation for a client. If Anne is aware of what is happening here, she can consciously decide whether she is going to go down that route. An alternative for her could be to address Bernie from the adult position again (despite the invitation to child) and say: “I am just busy with the final tweaks in this presentation, which has

i

As a consultant, trainer and coach, Dr. Layo Seriki uses Transactional Analysis concepts in her work.

She is the Managing Director of CIELARKO – International Management Consultants (www.cielarko.biz), based in Cape Town. She serves on the board of the South African Transactional Analysis Association. You can learn more about TA through this organisation: www.sataa.org.za.

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FEEL MORE

CONFIDENT SELF ESTEEM IS HUGE WHEN IT COMES TO SUCCESSFUL RELATIONSHIPS, SETTING BOUNDARIES, FEELING HAPPY, ACCOMPLISHED AND FULFILLED. INCREASE YOUR CONFIDENCE LEVELS WITH A FEW MINDFUL PRACTICES.

FAKE IT ‘TIL YOU MAKE IT Dr. Wayne Dyer, author of Real Magic (Harper) recommends acting as if you are the successful person you want to be.

This helps project you there. Try visualizing yourself in the space you want to be.

Moving your visualization into reality is an easy shift. “Fake it until you make it”, he says.

SEE THE WHOLE NOT THE PART Often we magnify our flaws, mistakes or blunders until they are so big, they feel like the whole of us. Get a more accurate picture by putting them in their right place

did you know?

Self confidence is automatically gained when stretching yourself in unknown territories away from routine and familiarity.

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helping you live life well

and not giving them all of your attention.

Seeing experiences for what they are and not more allows the rest of you to remain intact while you go through the emotions of regret, embarrassment, shame, or grief from a particular experience.

CHECK YOUR RESTRICTIONS Be frank about your self-imposed restrictions. We all have them. We use them to guard our fears and to make excuses. Find out what they are and dare yourself to remove them. You’ll be surprised at how sneaky and deceitful some of them are.

DECIDE YOU ARE INVINCIBLE Make an arrangement with yourself that you are ultimately as successful as you want to be. Success isn’t limited to a big budget, loads of degrees, looking a certain way, age or any other factor. It’s easy to find successful people from all circumstances and orientations. Decide what successful is to you; then do what you need to do to become it.

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did you know?

A traditional Zen garden is a Japanese ‘rock garden’ created from carefully placed arrangements of rocks, water features, moss, pruned trees and bushes, and sand raked into nature patterns like the ripples in water.

ZEN AND THE ART OF

GARDEN MAINTENANCE

by Lara Potgieter

CREATE AN OUTDOOR SANCTUARY ON YOUR DOORSTEP BY EXPERIMENTING WITH YOUR VERY OWN ZEN-STYLE GARDEN. Zen gardens were traditionally relatively small, surrounded by a wall, and designed to be seen from a single viewpoint outside the garden. Created at the homes of chief monks or temples of Zen Buddhism, Zen gardens were intended to imitate the essence of nature, and to aid meditation on the true meaning of life.

While the term ‘Zen’ itself originally referred to a Japanese school of Mahayana Buddhism emphasising the value of meditation and intuition, it has come to be used to describe anything peaceful, relaxing, simple, minimalist, accepting, or present-moment oriented in today’s frantic world.

The concept of the Zen garden has become similarly appropriated into Western culture as a garden that merely inspires peace and pause, often through its simple aesthetic.

Sand continues to play a role in many of today’s Zen-style gardens, although it has become more common to set aside

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helping you live life well

a designated sandy area rather than to use it throughout. Miniature tabletop sand gardens, which make for great centerpieces and are widely available, have been a popular way of incorporating the traditional essence of Zen into a modern Zen-style garden.

Rocks are an essential element of the original Zen garden. In fact, the selection and placement of rocks is traditionally the most important aspect of the Zen garden.

In the first known manual of Japanese gardening, ‘creating a garden’ is expressed as ‘setting stones’. It was even believed that if the rules for choosing and placing stones were not followed, the owner of the garden would suffer misfortune!

Unless you’re a real purist or superstitious by nature, you can incorporate rocks into your Zen-style garden in any way you wish.

You can construct your pathways from small river rocks, and arrange larger rocks in any way pleasing to you. The key to remember

if you’d like the garden to remain Zen in style is to adopt a minimalist approach.

Keep the rock arrangements sparse and eye-catching. For example, a raised bed with well-placed rocks and plants makes a great centrepiece.

Water features are another essential tenet of the traditional Zen garden. We have ample options for incorporating these today, from small tabletop fountains to large waterfall features and koi ponds. Incorporating a waterfall into a pond is a great way to get the best of both worlds if you’re as serious about water features as the Japanese once were. You can spend some money having a water feature installed, or you can save a bit and try your hand at doing it yourself.

There are all kinds of DIY pond kits available online and in your local garden centre.

These generally require a lot of digging, the installation of a rubber skirt, and a recalculating pump to make everything work. The edges of the rubber skirt are then cleverly covered with plants and rocks.

Building or buying a water feature can be well worth the investment if you want to add tranquility to your garden.

Moss represents the grounding element in traditional Zen gardens, creating islands of green around the iconic rocks edged into the raked white gravel. Fern moss, rock cap moss or cushion moss grows well and can be used anywhere in your garden, for example as a barrier for your walkway or water feature.

Seating in a traditional Zen garden typically consists of artful, handcrafted wooden benches. Zen-style garden benches can be found at most garden centres, and can be made from a variety of wood, from bamboo to teak. Heavy stone benches also invoke a Zen-inspired influence, but are a bit pricier than their wooden counterparts.

Your choice of plants can of course also help to establish the Eastern aesthetic of the modern Zen-style garden. Aside from the basics (like moss and ferns), there are plenty of Zen type plants. The traditional Japanese maple tree, which casts a low, wide pattern with its purple leaves, is an excellent choice. Flowering cherries and ornamental bamboo also add elegant touches. Dwarf pygmy bamboo works well in smaller gardens, and orange jasmine offers glossy dark green foliage and the most wonderful fragrance for evergreen hedging or to screen a view. If you have a water feature, prolific blooming Louisiana or water irises, elegant lotus lilies and floating water lilies are all popular. When it comes to your table surfaces, nothing beats a bonsai tree to honour the setting.

Get all your garden essentials from

Zen-inspired statues and figurines add a nice finishing touch. Leave these items for last, once you have your more difficult to install elements in place. The key is to add just a few well-placed and tasteful additions.

Zen-style statues and figurines are often made from stone, but can also be made from carved wood or terra cotta. Jade is a little more expensive, but definitely adds some Asian influence. Traditional statues are of soldiers, horses, elephants and, yes, Buddha himself. Rock cairns (manmade piles of stones) are another option. You can either make one yourself by stacking flat river rocks, or buy one pre-stacked and set it into place.

WHAT TO INCLUDE IN YOUR ZEN-STYLE GARDEN: • • • • • • • • • •

Sand Rocks Water features Moss Japanese maple trees Flowering cherries Ornamental bamboo Orange jasmine Water lilies Zen-inspired statues and figurines

“

When you look at a Japanese garden you think it is beautiful or interesting. But that’s just the entry point – what you are feeling deep in your heart is something more essential and universal…not an object but a spirit, a matter of heart.

Sadafumi Uchiyama

“

Remember that, as in the words of J. Carter Brown, “No one will understand a Japanese garden until you’ve walked through one, and you hear the crunch underfoot, and you smell it, and you experience it over time.” Let your intuition be your guide when creating your own homage to the great tradition.

JAPANESE FLOWERING CHERRIES Available at Starke Ayres Rosebank

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

WIN WIN WIN

Purchase over R150 and stand to win a Starke Ayres gift voucher of R100. Each branch (Rosebank and Sunningdale) will be issuing 2 x R100 vouchers during the month of June.

All you have to do is attach your purchase slip with your name, phone number and email address into the in-store competition box. Note that this applies to all purchases over R150 and is valid for the month of June 2016. Starke Ayres Garden Centre will contact the winner telephonically.

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

WIN 49

move

TRAIL BLAZING WITH

RYAN SANDES BOWLED AWAY BY THE MONUMENTOUS ACHEIVEMENTS AND EXTREME STAYING POWER OF RYAN SANDES, WE HAD TO FIND OUT FOR OURSELVES EXACTLY WHAT MAKES HIM TICK. CHERYL STEVENS CATCHES UP WITH RYAN IN AN INTERVIEW. Your running career started in June 2006 – your friends were entering a half marathon and you decided to enter the full marathon.

Why? We were all going down to Knysna and my friends were doing a half marathon there. By the time I got to register the half marathon was full – so I decided to do the full marathon. I thought, half marathon, full marathon, how different can it be?

You went on to run two further marathons and then decided to enter the Gobi March, (250 km, seven day, six stage race)? How could you even begin to think you could run that? (Considering 42km was the farthest you had ever run?)

I was on the internet looking at different races when I came across the 4 Desert Races – I am naturally competitive and wanted to try a desert race. It never crossed my mind that I couldn’t do it. I realised that for this sort of race I would need

a proper structure and proper training. Four months of training was key. We did every race specific training, I would run with a backpack and simulate the desert heat by running in a winter jacket wearing a beanie and gloves.

During the Gobi March you heard on day 1 you were in 8th place, and went on to win every stage? What was going on in your mind and body at that moment to change gear and win every stage and the race?

The race was important to me, I had saved up all my money to go and I wanted it to be a great experience. When told I was in 2nd position, my competitive attitude kicked in – “live everyday like it’s your last” is my motto. With this in mind and my adrenalin pumping, I managed to catch the leader and then knew I could overtake him.

On the last day I felt big pressure to do well.

I had seen the Cape Times were following my race and had done some international newspaper interviews at the race – I didn’t want to let anyone down in SA. You talk about hitting a wall – and finding your ultra marathon mojo? Tell us about that?

On the last day of the Gobi, I hit the wall big time.

I was exhausted and probably dehydrated. I was sure I wouldn’t make it to the end, so I focused on every step. Literally concentrating on putting one foot in front of the other. How important it is to eat correctly and hydrate was a big learning for me. I learnt that pouring water over my head was very helpful in cooling me down and rehydrating me.

In the next 3 years you ran all 4 desert races and become the only competitor to have won every stage of every race? Was that your ultimate goal? Did that drive you?

When I got home after the first race, I thought I would never want to wear another pair of running shoes in my life. The Gobi was some of the hardest training of my life. After the race I felt quite empty, I had been focusing on the race for so long and now it was over. When I got home I had to think about, what next, and more running just seemed like the next thing to do.

The thing is I love running and I will keep running as long as I love running.

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In the desert how do you manage the heat and the solitude?

I enjoy the solitude, I am good on my own and with my thoughts. Running on your own in the desert means you have a lot to do; you have to keep checking your direction and time, you have to keep eating and drinking. As for the heat, I ran in the summer across sandy beaches, fully clothed in my winter running gear. Your body gets used to the heat and the more you can simulate and prepare the body for something, the better chance you have of success.

You then take on the most famous single day ultra-marathon trail races – up to 100 miles (160km) in a day? Why? You evolve as an athlete. Single day races were becoming popular – there was not much trail running at that stage of my career. It was the next step for me, a 1 day trail run covering 160 km.

What does your mind and body go through when you run at your peak for 7 hours nonstop? Surely there must be patches when you want to stop or give up?

No you get into a rhythm. The mind can get in the way and start to complain on a 3 or 4 hour trail run. On longer runs the mind may start cluttered but as you start to connect with the nature around you and focus on yourself in the present moment the mind becomes uncluttered.

You are now an elite ultra marathon runner.

Probably the (number 1) best in the world?

How do you become that in such a short time?

It has been very specific training, weather and terrain training that simulates the race I am going to run. I have trained in the Drakensburg for altitude training and have been lucky to train in my back yard which is Table Mountain.

What makes you able to do this and why can most of the population not do it?

Most of us get sore knees and joints from running and have a very short lifespan to run.

It gets easier year on year. I had a bad year in 2014 – I pushed myself too hard and did not find a good balance, but I have learnt over the years. I think some adapt quicker than others and I have been lucky to adapt quickly. Rugby players have a limited lifespan in rugby, they can only take so many knocks, same as trail running – there is a life span and I am still able to run and enjoy my running. I have had my injuries, but think trail runners have less injuries than road runners due to the constantly changing terrain.

Our June issue is about mental clarity.

What exactly do you go through to train and prepare you mind for a race? What does a mind training day look like for you?

A few days before a race, I shut the world out and zone out. I get myself into race mode. I go through the whole race and imagine myself running a good race – I also think about what might go wrong and get all the options straight in my head. During a race I stay calm – even when I hit a crisis, like get lost or not have the right nutrition, I keep a positive mind set. I have to believe 100% that I can run the race and win the race. I don’t need anyone else telling me that – only I can tell myself!

Can you briefly touch on your diet? You need to consume a lot of calories in a day – how do you manage to consume that amount (especially if you are running for most of it)?

I eat mostly healthy non-processed food at home, but I enjoy life and will eat a burger! When I run I mostly use GU’s and sugar to keep me going. I find sugar converts best to glucose and works best for my body. It is more important to make sure that my metabolism can efficiently digest both carbs and protein, than worry about which one to eat. Sometimes I eat carbs and sometimes I do an easier run on fat. I am not a protein or carb person – not one or the other. I don’t believe in carbo loading days before. We only have storage capacity for 2 hours of stored glucose – you can’t store more than that, so there is no point in loading more than that.

Available at health shops & selected pharmacies

You have achieved so much, will there be a point where you can’t achieve anymore?

What then?

I am entering the ‘Ultra-Trail du Mont-Blanc’ that I had to drop out of last year. I would also like to do The Hardrock Hundred Mile Endurance Run in Colorado and traverse the Rwenzori Mountains in Uganda. I am making a documentary at the moment on the progress and growth of trail running. Running is a lifestyle for me.

What have you learnt, above anything else from having a life time of running?

To make the most of life. To live your dreams and to be in control of your destiny. In Nepal and Madagascar the people are poor and have nothing, no material wealth, but they are happy people. Your life is about your own choices and you can choose the material things or you can choose to have less material things and live your dream. Put a plan in place for your dreams – start with mini goals and as you realise your gaols set higher goals. Your goals may shift and move, but keep motivated and tick off your goals as you reach them. If your life’s dream is to travel more, then sell your material things, keep the basics and travel. It is all your choice.

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BOOK REVIEWS

by Lara Potgieter

THESE ARE OUR FAVOURITE PICKS FOR FINDING A STRONG AND CONFIDENT VOICE, HEALING A WOUNDED HEART AND PRACTICING MINDFULNESS. exercises and laughing our troubles away) to the more eccentric, like dancing like a tree, singing all your thoughts, barking like a dog, or talking loudly to the wall. The latter are perfectly aligned with the guru’s assertion that, while embracing silence and leaning to regulate emotional responses are important parts of the journey towards wholeness, “If you are too sophisticated and too civilized, that can cripple you.”

Rising Strong l Brené Brown

Mindfulness & the Natural World l Claire Thompson

Penguin Random House

Leaping Hare Press In this beautiful book, Cambridge naturalist Claire Thompson shares how connecting to the natural world is an integral part of our happiness and wellbeing. She explores the ways all living things on Earth are related, and looks at how humans came to lose touch with this connection.

Exploring our intimate bond with the natural world is essential to both our wellbeing, and the wellbeing of the Earth we continue to pillage daily. Thompson shares ways we can re-claim this lost connection by practising mindfulness in nature, whether we experience it through marvelling at awe-inspiring views, listening to birdsong, gazing up at the stars, enjoying solitary mountain walks, or even extreme outdoor sports. From gaining new perspective by sitting beneath a tree and looking through its branches to the endless sky to witnessing how differently our thoughts and emotions are processed as we engage with nature, there’s a practice for everyone to connect more with nature.

Pharmacy for the Soul l OSHO St. Martin’s Press The provocative late spiritual teacher Osho was well known for his focus on the relationship of stress to physical illness. In this collection of ‘non-chemical remedies’, he offers simple ways for dealing with daily symptoms of stress. While Osho has always taught that really listening to the wisdom of the spirit within us will show us exactly what we need and how to get it, Pharmacy for the Soul helps us by offering a wide range of techniques. The suggestions range from the widely accepted (such as body scans, visualisations, incantations, breathing

You Can Heal Your Heart l Louise L. Hay & David Kessler

Research professor and Ted Talk sensation Brené Brown is internationally acclaimed for her work on vulnerability, imperfection and shame. In Rising Strong, she encourages us to acknowledge the hurt of whatever failures we face, being honest about our needs and vulnerabilities but brave enough to get back up and learn to value even the regrets we have about the situation. Brown’s ‘Rising Strong process’ includes three steps: recognising emotion and getting curious about what we’re feeling and why; getting honest about the stories we’re making up about the situation and challenging them to determine the truth; and drawing key learnings from the experience to write a new ending to the story. Brown guides us through the process using personal stories and stories from her research subjects.

Hay House Global metaphysical teacher Louise Hay and and grief expert David Kessler offer a comforting look at how, while loss is a natural part of life rather than a condition to be cured, our thoughts often add unnecessary suffering to our pain. They encourage readers to feel their grief fully, but not to get stuck in the lingering suffering we often subconsciously and unnecessarily prolong. The two assert that ‘a broken heart is an open heart’, and encourage us to remember that, while it is natural to feel powerless after a breakup, divorce or death, there remains the ability to create a new reality. Readers are not asked to avoid the pain of grief, but to change their thinking after a loss and keep moving through the process.

The first part is dedicated to “helping you feel your feelings” and “allowing old wounds to come up for healing”. The next is to honestly examine beliefs around relationships, love and life, shedding light on distorted ideas that may be limiting our capacity to heal. Affirmation, meditation and prayer are recommended to remedy limiting thoughts. The hopeful message is that there are a host of unexpected gifts to be found if we remain conscious of and open.

“Relationships offer us all new opportunities to understand who we are, what we fear, where our power comes from, and what the meaning of true love is.”

Own Your Space l Nadia Bilchik & Lori Milner Pan Macmillan South Africa Recognised television personality Nadia Bilchik and engaging thought leader Lori Milner offer essential ingredients to making a successful career - with confidence as paramount. Lessons from their own illustrious careers and inspiration from other accomplished businesswomen is relevant to everyone from the home executive to the CEO. The goal is the same in every instance: become the best version of yourself you can envision. While the book offers both new ideas and what Bilchik and Milner humorously refer to as “BLO’s” (“Blinding Lights of the Obvious”), the steps are simple. Topics include understanding how the way we think impacts every aspect of our lives; how we can best use both verbal and non-verbal communication; the importance of developing EQ and fostering relationships in the professional space; and how masterful decisions are really made.

SHOP THE BOOKS ONLINE OR AT AMAZON.COM

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move

YIN

YOGA BE STILL LIKE A MOUNTAIN, AND FLOW LIKE A GREAT RIVER. Tao Te Ching

did you know?

Long periods of time spent in one position calls on your mind to initially complain and eventually to accept ‘what is’ in that particular moment, knowing that all things pass. This is an invaluable lesson demonstrated by Yin yoga that helps us negotiate through life in a more gracious and accepting way.

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helping you live life well

Yin yoga requires the participant to move into a yoga posture and stay there for a length of time, anything from two minutes up to twenty. Although this might seem like a passive pursuit, it offers all sorts of challenges. The idea is to use the breath to soften the muscles, continuously going deeper and moving closer to the bone. During this time the mind tends to become very active, arguing and protesting; feelings, emotions and sensations become magnified and many issues and frustrations are given space to release. It’s an intimate yoga and one of the reasons it’s challenging. The upside is that there’s apparently nothing like Yin yoga to massively improve flexibility and tame the mind. It’s said, the pose begins when you want to leave it.

Most of the Yin yoga postures are practiced on the floor. They have a meditative approach and are designed to impact deeply in the body working on the connective tissue and fascia.

“

YIN OFFERS DEEP ACCESS TO THE BODY WORKING ON CONNECTIVE TISSUE AND FASCIA AS WELL AS RELEASING DIFFICULT THOUGHTS, EMOTIONS AND FEELINGS.

“

Some texts like the Hatha Yoga Pradipika describes 16 yin postures while other sources speak about 36 yin postures, regardless of what the posture is, they all have a similar feature in that they’re passive and are held for a longer time than any other postures.

Althought the concept of Yin yoga has been around for thousands of years some of the teachers who popularized it in the West are martial arts expert and Taoist yoga teacher Paulie Zink; Paul Grilley, author of Yin Yoga, Outline of a Quiet Practice (Paperback) and Sarah Powers author of Insight Yoga (Paperback).

It’s said the postures were developed to help promote meditation and long periods of pranayama and sitting and many of the postures target joints like the hips, sacrum or spine releasing stiffness and inflexibility. Naturally, age decreases flexibility and Yin yoga is a good preventative measure against this. If there’s any area of your life you are neglecting or not able to focus on, yin is guaranteed to bring it up. That’s why it’s useful with addictions, eating disorders, anxiety and deep pain or trauma. It’s also excellent in cultivating greater mental stability and is a great complement to yang yoga. What you learn in Yin has relevance in the whole of life and you can bring it into your other practices as well.

TIP

Before you make up your mind about whether you do or don’t like Yin, do a few classes, sometimes it takes a few to realize what Yin is actually about.

7 BENEFITS OF YIN YOGA

1. Calming and balancing for mind and body 2. Lowers stress levels and deepens relaxation 3. Increases flexibility and mobility, especially in the joints 4. Regulates energy in the body and offers greater stamina 5. Lubricates and protects joints 6. Releases fascia and primes connective tissue 7. Allows better coping faculty for anxiety and stress

Exercise suitable for all ages, levels and body types Team building through non work-related interaction The opportunity to regenerate, reinvigorate and resume work more focused and energised Reduced absenteeism, health issues, diminished productivity and direct medical costs, improving the company’s bottom line

For more information and bookings:

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insite

PEACE BY PEACE

by Lara Potgieter

RESTORE YOUR SENSE OF BALANCE WITH CALMING THOUGHTS, PLACES, ACTIVITIES, PRACTICES, AND NUTRITION. CALM IN NATURE Exploring the bond we have with the natural world helps us discover the joy and peace that can be found in the simple experience of being alive. There are a number of ways we can re-establish our connection to the Earth, which is so easily lost in today’s world of concrete and clocks. Cambridge naturalist Claire Thompson suggests the following: •

Find some grass, lie down and become aware of the earth beneath you. Bring your attention to how each part of your body feels as it connects with the ground. Feel the warmth of the sun on your face, breathe in the scents, notice the breeze against your skin and hear the sounds of nature.

Allow yourself to experience the moment and let go the idea you are separate from the earth.

•

•

•

Take a moment to think about the notion that nature is flowing through you all the time. Think of your bones, muscles, teeth, skin and hair.

Consider that they all come from the natural world. Think, for example, about the water in the world around you - in the seas, lakes, glaciers, rivers, streams and clouds. It is also found in our bodies. We have water in our cells, our blood, our saliva, our tears and our sweat.

Pay attention to natural scents – freshly cut grass, citrus, the musty scent of the forest, and the exotic fragrances of herbs and spices.

Enjoy the simple pleasure of connecting to one of the most beautiful sounds in the natural world by listening to the different songs of the birds at dawn and dusk.

CALM AT HOME Your home can be your one truly safe space, where you can be and do exactly as you please, free from stressors and obligations of the outside world. Why not create your very own sanctuary at home?

Here are some tips to get you started: • •

•

•

• •

Keep the space simple.

Create an altar out of candles, a statuette, and meaningful pictures or symbols.

Have something from nature within reach (a vase of flowers, a pot plant, a feather, etc.).

Include symbols of the four elements for example a crystal to represent the earth, incense to represent the air, a candle to represent fire, and a ceramic bowl filled with water.

Remember that the space needs to be comfortably warm and well aired.

Wind chimes, soothing music and natural sounds can go a long way in enhancing the calming ambience.

CALM IN THOUGHT Free yourself from negative subliminal influences, harmful mental habits and long term conditioning by reprogramming your subconscious mind with positive suggestions known as affirmations. Here are a few you might enjoy using to get you started: I am on my true path.

I am complete as I am.

I exist in the here and now.

I enjoy vibrant health and peace of mind.

I am fulfilling my life’s purpose.

CALM IN IMAGINATION Visualisations can be very powerful in altering our internal state. We particularly enjoy this one from author and artist Paul Roland: • •

•

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helping you live life well

Close your eyes and visualise yourself standing at one end of a long corridor.

See the word ‘calm’ appearing in front of you in any form or colour that you like (keep it simple).

Hold that image firmly in focus as

•

•

•

you send the word floating down the corridor (do not follow it and do not allow it to disappear from view).

Send the word through a door at the far end of the corridor, where it dissolves into a pool of warm water.

Imagine yourself following it there and immersing yourself in a calming, refreshing bath.

Slowly open your eyes.

•

•

•

• CALMING SOUNDS Music can be very helpful in stilling the mind and bringing about a changed state of consciousness. Bells, drums, and other traditional instruments have long been used as a meditation tool in the East. The therapeutic value of music was first seriously explored in the West in the 18th century, when the Russian Count Kayserling, who suffered from insomnia, commissioned Johann Sebastian Bach to write a piece of light music to ‘soothe his nerves’ and help him sleep. The piece, along with the other compositions by Bach collectively known as the Goldberg Variations, eventually became a subject of scientific study in the 1970s, when Bulgarian scientist Dr. Georgi Lozanov discovered that the opening and closing theme of each variation induced a meditative state by slowing down the body’s biological functions. The following slow movements by Bach have been found to be particularly conducive to meditation: • • •

Largo from the Solo Harpsichord Concerto in C major Largo from the Solo Harpsichord Concerto in F Major Largo from the Concerto in G minor for Flute and Strings

CALMING COLOURS Using colour for healing dates back thousands of years to the ancient cultures of Egypt, China and India. As colour is simply light of varying wavelengths, each has its own particular energy, and relates to a specific energy centre (or chakra) in the body. A great balancing practice involves choosing a colour and imagining completely absorbing yourself in it. Here’s a guide for choosing the right colour for your visualisation: •

•

•

• •

Orange relates to emotions, and can be used in times of anxiety, stress and depression.

Yellow is associated with the intellect, and can be used when facing a difficult decision.

Green represents nature and the harmony between the physical and spiritual realms, and is said to be helpful in alleviating nervousness.

Blue is a healing colour, and can be used when struggling with physical ailments.

Purple is the colour of intuition and inspiration, and can be used when searching for new ideas.

Violet is the colour of the crown chakra, and is helpful during testing times.

White represents purity and spiritual enlightenment, and can help you connect to your spiritual guides and potential.

CALMING FOODS While we’re all familiar with the concept of comfort eating, nourishing our bodies in a way that furthers us along the journey toward real inner calm is an entirely different venture. Studies claim that the following foods can contribute to a healthy mental state and protect against the effects of stress: • •

• • •

• •

Asparagus (with stress-busting vitamin B) Avocado (with glutathione, which blocks intestinal absorption of certain fats that cause oxidative damage) Spinach (with cortisol-regulating magnesium) Berries (with stress-combatting vitamin C) Walnuts (with omega 3 fatty acids that keep the stress hormones cortisol and adrenaline in check) Oysters (with the calming mineral zinc) Salmon (with cortisol-curbing omega 3 fatty acids)

Brown is associated with the earth and can be used if you feel you need to be more practical and in control of your passions.

Red represents physical energy and can be used if you’re feeling lethargic.

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GETAWAY

did you know?

Franschhoek is one of the oldest towns in South Africa and has a population of more than 15,000 people. There are more award-winning restaurants in Franschhoek than anywhere else in South Africa.

La Petite Ferme

by Thorsten Eggert

“A WISE TRAVELER NEVER DESPISES HIS OWN COUNTRY.” - Carlo Goldoni We left Cape Town at 3h30 on a Friday afternoon, opting for the N1, rather than getting backed up traffic in Somerset West. We listened to Google maps which suggested the R301 rather than the Klapmuts turnoff. After about an hour we drove through the little town, turned left up Lambrechts road, passed Haut Cabriere on our right and from there, there were signs to La Petite Ferme.

Once in the boutique estate, you’ll see a parking lot and a smattering of little buildings, but don’t judge the book by the cover…

On arrival we were given warm towels to dab away the effects of our travels and treated to a glass of Victorian rose water cordial (certainly Napoleon’s drink of choice after Waterloo).

We were assigned to the Library Suite, a gracious space with a fireplace in the bedroom and another in the adjoining lounge. The bathroom was almost the same size as my apartment back in Cape Town plus there was a separate guest loo. An extensive mini-bar came with neat

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miniature cheese bells to store a fresh lemon, perfect for your alkalinizing lemon water or Gin & Tonic should you prefer. I chose the latter. The bedroom opens onto a veranda overlooking a pool and a view of the entire Franschhoek valley with enough inspiration to want to book a month off and start writing a book. I for one, G&T in hand, watched the sun setting over the valley, and counted myself lucky to be alive.

The estate is positioned on the slopes of Oliphants Pass and Middagkrans Mountain overlooking the valley.

Countless walking trails zig zag across the mountains and there are all sorts of activities, even a wine tasting expedition by horse.

Wandering the quaint streets and browsing the galleries is also a treat. Besides that, the fantastic array of restaurants spoils you for choice. Checkout is 11h00, but we were told not to stress if we ran a little over time.

Everything about La Petite Ferme is easy and relaxed. Whether you’re a foodie, have a well trained nose for the best wines, or you’re a connoisseur of the best mattress in town, La Petite Ferme will not disappoint.

La Petite Ferme has a restaurant listed as one of the top 15 ‘Best Value’ establishments, by Condé Nast Traveller and is a multi award winning boutique wine estate. Many wonderful menu options were very tempting but I opted for the Fillet of Beef and a bottle of the La Petite Ferme Shiraz 2014.

We drove back to Cape Town with the sense we’d been on holiday. The staff made you feel as if they wanted you to love the experience. The place itself is sophisticated in a way that allows you to appreciate it, revel in it, whilst at the same time, not being afraid to ruffle the bed linen or address the mini bar with a smile. I would go back anytime, and perhaps I will. If you want to touch down and smell the roses in the middle of a busy year, then a weekend at La Petite Ferme is the perfect thing to do.

The next day, we woke up a little later than we thought we would. Breakfast was served on the terrace and had a magnificent array of choices. I can definitely vouch that Eggs Benedict tastes even better when eaten, overlooking the Franschhoek valley.

i

For more information or to make a booking log onto www. lapetiteferme.co.za

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SPROUT YOUR WAY TO HEALTH

By Cheryl Stevens

SPROUTING IS A FUN AND REWARDING WAY TO GROW YOUR OWN LIVE FOOD, RIGHT IN YOUR OWN KITCHEN. IT’S A CHEAPER WAY TO EAT - A SMALL AMOUNT OF SEEDS GIVES YOU A GOOD CROP OF SPROUTS. GO ON, TRY IT AND YOU WILL BE SURPRISED AT HOW REWARDING GROWING YOUR OWN FOOD CAN BE.

HOW TO SPROUT

•

Sprouting is so simple. Sprouting kits are readily available to buy or if you don’t have a kit, all you need is a glass jar, some mesh to cover the opening and an elastic band to hold it in place. The jar sits at a 45 degree angle which allows the excess water to drain out.

Make fewer sprouts more often, than making big batches in one go.

• •

• •

Growing your sprouts • Cover the bottom of a glass jar with a liberal sprinkling of seeds, the seeds should all overlap.

• Half fill the jar with clean water and leave seeds to soak overnight or longer depending on the seed. (see below for soaking and sprouting times)

•

Cover the jar opening with mesh and secure it with a rubber band. Pour out the water.

Rinse well a few times Store the jar at an angle so that the seeds are well drained and not sitting in water.

Rinse twice a day in winter and three times a day in summer You will see little tails start to grow out of the seed. When the tails are about double the length of the seed you can already start eating them. Leave them to carry on growing. When they lose their sweetness or become unruly you may want to put them on the compost heap.

Store them in the fridge in a closed container.

SEED SPROUTING TIMES Type Small seeds like Alfalfa Wheat, rye & spelt Lentils, mung & chickpeas Sunflower seeds Buckwheat

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Soaking Time

Sprouting Time

6 – 12 hours 12 hours 6 – 12 hours 12- 24 hours 15 mins

2 – 4 days 2 - 4 days 2 - 4 days 2 days 2 days

Why living food?

Living food is full of enzymes and good quality nutrition that are not destroyed by the heat of cooking. They have shown to help heal many chronic diseases and are known to generate healthy cells in the body to fight allergies, depression and ageing.

Bowen Therapy Bowen Technique is a unique, non-invasive soft tissue therapy using a series of light, safe, yet dynamic moves on the muscles, ligaments and nerve bundles in specific areas. These moves stimulate energy in the body which allows the body‛s natural capacity to self-regulate and heal.

Some of the conditions that can be helped • • • • • • • • •

Back pain and sciatica Hip, knee, ankle and foot problems Neck and shoulder problems Groin pain, pelvic tilt and uneven leg length Carpal tunnel syndrome Sporting Injuries and performance enhancement TMJ problems Paediatric problems Stress and fatigue

• • • • •

Digestive and bowel problems Migraines and headaches Menstrual, hormonal problems Respiratory problems Fertility and pregnancy problems

Melissa 079 895 9662 melissa@thebowenstudio.co.za

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Changing thethe world one Changing world one breath at a time at a time Changing thebreath world one Hot and yogayoga for all including Hot non-heated and non-heated forlevels all levels including breathVinyasa, atVinyasa, aBikram, time Power & Sculpt Bikram, Power & Sculpt

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SUPPLEMENTS TO CALM YOU

by Cheryl Stevens

INVITE A WHOLE NEW LEVEL OF CALM BY DECIDING YOU CAN, AND THEN

TAKING NATURAL CALMING SUPPLEMENTS TO HELP YOU ALONG THE WAY.

Valerian

Valerian is a herbal remedy to relax and relieve insomnia and anxiety. The root of the Valerian plant has a number of elements shown to have sedating and calming properties. Think of regulating the nervous system and inducing a calmer state of wellbeing.

Scullcap

Skullcap has been used for years to relieve nervous tension and anxiety. It is particularly good for anxiety associated with hormonal imbalances. One of its known uses is in calming excessive emotions. It’s often included in calming traditional herbal remedies.

Griffonia (5HTP)

In the body Griffonia is synthesised to Serotonin. Low Serotonin levels are believed to be the reason for many cases of mild to moderate depression which can lead to symptoms like anxiety, apathy, fear, feelings of worthlessness, insomnia and fatigue. 5HTP assists in the natural production of Serotonin in the body.

Sceletium

Sceletium is a natural Selective Serotonin Re-uptake Inhibitor (SSRI) and optimises the body’s use of serotonin. Serotonin is a brain chemical responsible for regulating many functions in the body. People who suffer from anxiety generally do not produce enough serotonin.

Sceletium is known to have a balancing effect on feel-good neurotransmitters and helps to calm the nervous system.

Magnesium

Magnesium is one of the six essential macro-nutrients that makes up the body’s mineral content. Besides many other functions, it helps the nervous system function effectively. Magnesium is known to maintain normal nerve functions and support a healthy immune system.

helping you live life well

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sceletium

Day Time & Night Time Capsules

Sceletium Tortuosum phyto-extract, also known as Kanna, is an indigenous South African herb, a natural remedy for stress, anxiety and mental clarity.

Sceletium

DAY

TIME

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Sceletium NIGHT

TIME

IPA-W: A specific D range of Sceletium extract alkaloids in ratio 6:3:1

KNA: A specific D range of Sceletium extract alkaloids in ratio 5:3:2.

Can help to improve frame of mind and focus, and create a feeling of upliftment during day time.

Can assist with the sleep process, resulting in a more relaxed feeling during night time.

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