Summer Ready

MEET OUR SUPPLIER

LOW CARB ADAPT

EXAM ESSENTIALS be more brainy

PREPARE FOR

SUMMER

21

tips to get you there

FEAST ON

ALFALFA

+

FAMILY MATTERS

3 fabulous dressings

your affairs sorted

ONE MIND CONNECTION tune into shared thoughts

RAW CHEESECAKE cashew nut heaven

Summer READY

R15 (incl. VAT) FREE IN-STORE WITH PURCHASES NOV 2015

Offers valid from Sunday 1 November until Monday 30 November 2015 Selected items may not be available at certain stores.

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

1

Endura

®

Energy & Rehydration Formula Replenishes Electrolyte Minerals Endura is a specialized formula featuring a unique blend of electrolyte minerals found naturally in muscle cells. Endura includes these important electrolytes, as well as magnesium glycinate and malic acid, in a formula designed to enhance absorption of fluids and electrolytes to help prevent dehydration.

This unique rehydration support formula features a significant quantity of magnesium, a key nutrient in energy production in the form of magnesium amino acid chelate (bis-glycinate). This special form of magnesium allows for excellent absorption—important for rehydration—without causing gastric discomfort.

Endura also delivers key electrolytes to help replace those excreted through sweat during exercise, strenuous activities, and/or hot weather conditions. And it’s available in two flavours (orange and lemon-lime).

Why Endura?

All electrolyte replacements are not the same. Endura is scientifically designed to: • Help maintain energy and support rehydration • Replenish key electrolyte minerals to help replace those excreted through sweat during excercise and to help sustain high-performance • Features malic acid, which may support the relief of muscle soreness • Deliver magnesium—a key nutrient in energy production and rehydration—in a form designed to be highly absorbable without causing gastric discomfort • Naturally flavoured

®

2

.

Patented ingredients • Concentrated extracts QualiSafe™ 10-step quality assurance process

Insist on SOLAL

®

NO SUBSTITUTION

CONTROL

the life you live FeelFull™ Oil:

REDUCES APPETITE

Garcinia-2x™:

By opposing three causes of weight gain with SOLAL®

METABOLISES CARBOHYDRATES

Appetite FeelFull™ Oil with patented PinnoThin® & MCT oils.

Reduces appetite by boosting anti-hunger peptides.

0% carbohydrates. 100% natural fats – ideal for people following a Banting diet lifestyle.

Carbohydrate metabolism Garcinia-2x™ with added chromium. Helps metabolise carbohydrates. Compare us to others: 2x concentrated Garcinia extract supplies the equivalent of 1320 mg Garcinia cambogia per caplet.

Irvingia Plus™:

BURNS FAT

Fat accumulation Irvingia Plus™ Fat Burner with African Mango. Improves the body’s sensitivity to Leptin, a fat-burning peptide.

All three products are Banting diet friendly, contain natural ingredients and no carbohydrates. Products can be used separately or combined to combat weight gain in three different ways. Contains no caffeine or artificial stimulants - for safe and healthy weight loss, combine with regular exercise and diet.

It’s what’s inside that sets us apart

10-Step Quality Assurance to ensure stability, composition and strength from raw material selection and testing, to final product quality and effectiveness.

Collect your free booklet guide instore. For more assistance with products and conditions, call our healthline.

086 11 SOLAL or 086 11 76525 | solal@solal.co.za | www.solal.co.za | www.facebook.com/solaltech | @SolalTech 0014

A PROUD BRAND OF

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PUBLISHER'S LETTER

Dear Wellness Readers

T

his year really seems to have flown by. At Wellness Warehouse, we’ve been keeping ourselves busy over the last few months with a new store in Morningside, Gauteng, a new caf at the V&A Waterfront and the relocation of our Gardens Store to a new location in the Gardens Shopping Centre. Over the next six months we’ll keep things ticking over and embark on renovations to our Kloof Store, which will improve the shopping experience and offering. We hope you’ll like our work when its done.

Keeping busy, makes time fly by fast. When that happens, there is a natural tendency to forgo making time to enjoy the present. So as we gear up for the festive season and end of year, it is also time to start to slow down (just a little so you can smell the roses). Make sure you don’t get carried away with the end of year frenzy. Slow down, enjoy the moment and start the rejuvenation process.

I’m looking to make time to rejuvenate and reenergize by soaking up some of the suns vibrant energy. I had a blood test recently and found I was deficient in vitamin D. This was a shock, but Vitamin D deficiency is common and even more so after a long winter. Vitamin D deficiency is linked to a whole host of diseases, so I’m taking this seriously, supplementing with Vitamin D, and will make a concerted effort to spend more time outdoors. Exposure to sun allows the body to generate its own Vitamin D. So as the festive season arrives, don’t forget to gift yourself with love, caring and attention to ensure you rejuvenate from the year past and gear up for the next.

Yours in wellness and sunshine

PUBLISHER: Dr. Sean Gomes EDITOR: Robyn Wilkinson robyn@wellnesswarehouse.com EDITORIAL CONTRIBUTOR: Cheryl Stevens cheryl@wellnesswarehouse.com DESIGN & ILLUSTRATIONS: Inge Smit, Lizanne Smit design@wellnesswarehouse.com DIETITIAN: Hayley Cimring

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

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

Wellness Warehouse Palmyra Palmyra Junction, Claremont, Cape Town. 021 671 2363 Wellness Warehouse Wembley Square Wembley Square, Gardens, Cape Town. 021 461 3775

Summer Ready

I

We have access to so much information, and what we tune into has the ability to significantly shape our thoughts and feelings. It’s easy to get overwhelmed. Generally, the end of the year is meant to be a time where we start winding down and shut off from our normal stressors but often it’s just the opposite and can be a little stressful. Going back to basics and celebrating the simple things in life is a great antidote. Things like preparing a great meal from scratch using natural ingredients. We’ve added lots of recipes this month and great advice for living a life filled with practices that make you feel healthy. This issue intends to equip you for a relaxing and rejuvenating festive season. Whether you are winding down or gearing up we hope you enjoy reading our wellness advice, trying out our product suggestions and following our inspiration.

Yours in joy and abundance

EDITORIAL

Wellness Warehouse Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 7007

’ve been watching clips with refugees landing in foreign places with nothing but the clothes on their backs; hearing Michael Meyer, scientist for NASA’s Mars Exploration Programme talk about water deposits on Mars and more evidence for the possibility of supporting life; listening to worrying stats that global suicide rates have increased by 60% in the last 45 years; and marveling at cases of spontaneous and miraculous healing.

Robyn

helping you live life well

Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200

Dr. Sean Gomes Co-founder

EDITOR’S LETTER

magazine

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

Wellness Warehouse Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Warehouse Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106 Wellness Warehouse Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 465 8787 Wellness Warehouse Paddocks The Paddocks, Corner of Race Course & Grand Boulevard, Milnerton, Cape Town.

021 551 6335 Wellness Warehouse Glengarry Cnr. De Bron & Fairtrees Road, Vredekloof, Cape Town. 021 981 2099 Wellness Warehouse Helderberg Shop 16, Helderberg Shopping Centre, Centenary Drive, Somerset West.

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

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

021 556 8008 Wellness Warehouse Welgemoed Shop 5, Forum Shopping Centre, Welgemoed, Cape Town. 021 913 3000 Wellness Warehouse Village View Shop 18b, Village View Shopping Centre, Bedfordview. 011 450 0000 Wellness Warehouse Morningside Shop L17, Inside the Morningside Pharmacy, Morningside Shopping Centre, Sandton 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

4

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.

5

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contents NOVEMBER 2015 EAT WELL 16

22

24

CHEESE CAKE CHALLENGE - Cheese cake proficiency is a social skill no one should be without. Here’s how to prepare an undisputedly delicious cheesecake that’s both raw and gluten free.

THE NEW WORLD OF FAT - Over the last fifty years, general nutritional wisdom recommends moderating the consumption of fat, but recent research turns this on it’s head.

38

FEAST ON ALFALFA - Sprouts and shoots are highly nutritious and if you grow your own you are certain to have an everlasting supply. Start with alfalfa. We tell you how.

BE WELL 26

EXAM ESSENTIALS - Get your mind and body in study mode with clever tips that’ll not only boost your brainpower but give you the motivation to match.

32

TURMERIC, SPICE FOR LIFE - Curcumin a component of turmeric is a potent antioxidant with countless benefits. After reading this, you’ll want more of it in your diet.

LOOK WELL 30

BODY OF EVIDENCE – How much of our lifestyle is reflected on our bodies and faces?

Adam Nustedt debates the credo that beauty is only skin deep

38

SUN KISSED – Care for your skin and make your tan last with a beauty regime that includes buffing, scrubbing, super moisture and sun protection.

44

BACK TO YOUR ROOTS – Using herbal hair dye will help reduce the chemical load on your body. We look at ingredients used throughout the centuries that are still effective today.

16 LIVE WELL

LOVE WELL

34

ADD MORE COLOUR - Take notice and refresh your awareness of the colours around you, we show you how to increase the pleasure you get from your visual experience of life.

36

ONE MIND CONNECTION - Documented cases of shared thoughts and emotions show great evidence towards the concept of the ‘one mind’. We look at the science that supports this theory.

40

PREPARE FOR SUMMER - 21 tips will get you totally prepared for summer. Pack the perfect beach bag, get kids to play outside, throw an impromptu party, prepare for guests, make a party playlist… we’ll get you ready for the festive season.

26

MOVE WELL 48

OVERCOMING CHALLENGES - After an accident left Gordon Stevens in a coma with multiple broken bones, he found a way to regain mobility and teach himself to walk again. We speak to him about courage, determination and getting back on track.

ON THE COVER

54

FAVOUR FLAVOUR - The idea that babies should eat only bland food is a myth that has somehow become our cultural norm. Here are some excellent food choices with suggestions for added flavour.

56

FAMILY MATTERS - Get all your family affairs in order – from emergency numbers on the fridge to updating your will, having insurance, teaching kids their address and memorizing Mum’s phone number, follow a list and get it all done.

8 10 14 46 60 63

REGULARS

Events - head out in November Editor’s Choice - Summer celebration Meet our supplier – Adapt your Life

presents a low carb lifestyle

Read Well - Appreciate what’s happening in the world around you with a few good reads.

Classified - lets you know what’s happening

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

Summer feet – take off your shoes and feel the earth

MODEL: Stasjja Jacobs from Ice Model Management PHOTOGRAPHER: Anton Robert STYLIST: Rouxmia Bougas

www.wellnesswarehouse.com

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Out & About

MOVING INTO

In November 2015

by Fran Kruger

If you missed out on seeing the celestial super ‘blood moon’ lunar eclipse last month, don’t despair, the effects of an eclipse can be felt for months afterwards.

And besides, we’ve got other super earthly events like the Galileo Open Air cinema where you get to sit under a blanket of a billion stars with your loved ones.

GALILEO OPEN AIR CINEMA

FRESHLY GROUND

4 November - Cape Town

14 November - Paul Cluver Wine Estate

Get yourself to Kirstenbosch Gardens to see the film ‘Cocktail’ in an open air cinema. ‘Cocktail’ features heart throb Tom Cruise demonstrating bartending theatrics in a classic romantic 80’s film.

Vibrant music act, Freshlyground opens up the Hope@PaulCluver 2015/16 Season with a blast of energy and feel-good tunes. Here you can see the Afro-fusion singing sensation set in a 600seat amphitheatre amongst the apple orchards of Elgin. Pack a picnic, (sans alcohol) bring cushions and dress warm and comfy. Gates open at 17h00 and the main act is at 19h00. Tickets are R250.

Get to Paul Cluver Wine Estate, along the N2 and take the Kromco turn off.Contact: 021 844 0605 or email: info@cluver.com

The gates open at 18h00, and the film starts at 19h45. Tickets are R90 at the door or you can buy an online season ticket. Galileo Open Air Cinema runs until 28 April 2016 at venues around Cape Town, including the winelands. Contact: 071 471 8728 or email: hello@thegalileo.co.za. Visit www. thegalileo.co.za for the full film schedule, and venues.

PLANTING SEEDS OF LIFE WORKSHOP 7 November - Pretoria Learn meditation, self hypnosis and other life changing techniques directly from the experts.

Tibetan Buddhist Monk Ven.Gyalten Njima, Hypnotherapist Hendrik Baird and Life Coach Sandra Jansen van Rensberg help you explore and find balance in body, mind and spirit. This one day workshop is held at Roodevallei Hotel, in Kameeldrift East, Pretoria. It costs R1 350 per person and includes all refreshments and full buffet lunch. Contact Hendrik Baird on (012) 333 1067/ 072 629 4990 or email hennie@hypnosisworks.co.za

CONSTANTIA GIFT FAIR 4 to 8 November - Cape Town Original and inspirational Christmas gifts and innovative home and garden décor are all on display at Constantia’s Gift Fair. It’s a great outing for children who can have fun with face painting, and playing games in a magical space. Delicious delicacies from the deli pair superbly with fine wine and appeal to all connoisseurs and foodie enthusiasts. The gates open at 9:00am and adult entrance fee is R30. Free for under 18’s. It’s held at the SA Riding for the Disabled Association, Brommersvlei Road, in Constantia. Contact Carryn Wiltshire on 083 679 4495 or email: info@ thegiftfair.co.za

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

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ASHRAM LIVE IN YOGA TEACHERS TRAINING COURSE 2 to 27 November - Kwa Zulu Natal Learn all about the Art of Yoga, its’ tradition, psychology and philosophy at the Pathways Country Yoga retreat founded and hosted by Jennifer Fitzsimmons. This month is a call for all yoga enthusiasts to check out the Ashram livein Teachers’ Training Course. Find them at the Pathways Country Yoga Retreat, R603 Eston in Kwa Zulu Natal. Contact: Jennifer on 083 695 1360 or email pathwaytofreedom@iburst.co.za.

For more info visit www.yogaretreatssa.co.za

Wellness Warehouse Kloof Street Clinic is offering a promotion on a

PROSTATE RAPID TEST during the month of November. Bring your moustache to Kloof street and get your test done today.

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.

Save R10 and get the prostate test for only R85.

helping you live life well

One way to know it’s November is a growing number of moustaches.

Movember is an annual campaign in 21 countries to ‘Change The Face of Men’s Health’. It started in Australia in 2003.

Mo Bros start the month with a cleanshaven face and for the rest of November (Movember), grow their way into the annals of fine moustachery.

The Movember Foundation is fighting for men to live happier, healthier and longer lives by raising funds and highlighting men’s health issues, specifically prostate and testicular cancer as well as men’s mental health and physical inactivity.

Men often don’t talk about issues they are experiencing and concerns they may have, which impacts on early detection and essentially life expectancy. The Movember Foundation aims to create a world where men don’t need to suffer or succumb to diseases which are preventable or manageable if they are detected early enough.

This year’s theme is Shaped by Experience with the underlying message that if you choose to live well and follow a healthy lifestyle, and pay attention to your health and the warning signs, you can help shape your future,” says Garron Gsell, CEO and founder of the Men’s Foundation.

Movember is driving the message that early detection is key and annual health checks are vital. Another aspect to this years campaign is an option to sign up to move.

This is a commitment to move for the 30 days of Movember. This means anything from a daily brisk walk or taking the stairs instead of the lift, to surfing, cycling or swimming.

For more information or to sign up as a Mo Bro or Mo Sista visit www.movember. com or download the Movember app on your mobile device. Follow Movember on social media: @MovemberRSA on Twitter or facebook/MovemberSouthAfrica.

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EDITOR’S CHOICE

When the sun is shining Summer is an excellent time to practice happiness. As Maya Angelou says, “If you must look back, do so forgivingly, if you must look forward, do so prayerfully, however the wisest thing you can do is be present in the present…gratefully.”

When it’s a beautiful day and the sun is shining it’s so easy to feel grateful.

Be Mentally Prepared

Why not get a little help and amp up your mind power. Whether you’re studying for exams or need a prompt to help remember things – taking a supplement is highly recommended.

There’s been incredible research around an extract called Bacopa (traditionally used in Ayurvedic formulas) with results that show better memory recall and information retention, and reduced anxiety around learning.

Bacopa has also been used to treat insomnia and attention deficit hyperactivity disorder. Keen Mind Now R244,99, Save R30

Make Picnics a Pleasure

If mosquitoes like you, you’re going to love this spray.

Unlike most mosquito products this one smells great. It’s a repellant that’s used in the harshest malaria zones. It has no alcohol or chemicals like DEET (diethyl-meta-toulamine) or Pyrethrins, or D-trans allerthrin. You can safely use it on exposed skin, on children, clothing, curtains, mosquito nets, and pillows. Take it with you on holiday, it’s 100% eco friendly, biodegradable and safe for toddlers.

Proguard Natura R49,99

Naturally, a Good Choice

Chocolate Fan Forever

And now for something really special. ...If, like me, you love a hot cuppa but don’t want to drink too much coffee – here’s the answer. It’s truly a luxury hot chocolate made with real cacao, (no refined sugar). It’s also got the calming effects of reishi. This is a healing mushroom that’s said to represent spiritual potency symbolizing success, well-being, divine power, and longevity.

Added to that are chai spices like cardamom, allspice, cinnamon, ginger, cloves and nutmeg. Cacao stimulates the production of serotonin and dopamine in the brain, which means antidepressant and mood-elevating properties. A slight sweetness from coconut blossom sugar rounds off the flavour. This is truly my new favourite drink. Sfera Hot Chocolate R119,99

10 10

Here’s every reason to switch to natural products.

Lemongrass body wash implores you to ‘get naked and wash your body’. The smell is certainly zesty, with no chemical undertones, it feels nourishing and cleansing and it promises not to strip your skin of any of its natural oils. Natural Lab has a range of hand and body washes, deo’s and face cream all with the same guarantee. Natural. Natural Lab Get Naked Lemongrass Body Wash R59,99

No Ordinary Skincare

It’s always so nice to know you’re buying a local product. The Ordinary Skincare range is made in Cape Town and that’s just one reason to support them. Don’t let the name fool you though.

The Ordinary skincare range is a simple no-fuss range made from natural ingredients backed by years of research and experience in the aesthetic and beauty industry. This is a reliable, hardworking range especially for skin subjected to our climate and sensitive skin. It uses effective ingredients like aloe ferox, lavender, shea butter, primrose oil, grapeseed and more.

Ordinary Skincare range

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

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eatwell

healthy foodmarket

Cooking with Claire

Using avocado in a chocolate mousse might sound a little off-beat but once you’ve tried it, you won’t want it any other way. Here’s a sterling recipe from Master Chef finalist Claire Allen that will satisfy your sweet tooth without using sugar.

AVOCADO MOUSSE Serves 4 generous portions

INGREDIENTS

almond milk, vanilla and salt in a food processor.

4. Blend until smooth and creamy, scraping the sides as needed.

5. Spoon into glasses and refrigerate until chilled then serve with berries.

1/2 CUP SEMISWEET CHOCOLATE (TRY THE RAW VERSION AVAILABLE AT WELLNESS WAREHOUSE) 4 VERY RIPE AVOCADOS, PEELED AND PITTED 1/2 CUP AGAVE 1/2 CUP RAW COCOA POWDER 1/3 CUP ALMOND MILK 1 TBSP VANILLA EXTRACT 1/4 TEASPOON SALT BERRIES TO GARNISH

Over the next few months join me for live demos, cooking tips and tastings.

28th November 11h00-13h00

Picnics

4th December 11h00-13h00

Christmas Favourites

Seats are limited so make sure you book bookings@claireallen.co.za Follow me: Facebook: MasterChef Sa Claire Allen Twitter & Instagram: Claireallen_sa www.foodislove.co.za

1. Put the chocolate in a small bowl over a saucepan of barely simmering water.

2. Stir for about 3 minutes until the chocolate is melted and smooth, then set aside to cool.

3. Place the melted chocolate, avocados, agave, cocoa powder,

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COOKING WITH CLAIRE CONSCIOUSLY

#CookingWithClaire #FoodIsLove helping you live life well

NOW OPEN

I N T RO D U C I N G

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

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

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bewell

integrative health

Investing in your heath is a mind-set! We need to do things differently to achieve different results. This is the motivating factor and driving force behind the ADAPT brand. Our one focus and one mission is to Educate, Inform and ADAPT your life.

MEET OUR SUPPLIER AVAILABLE IN STORE SOON

The ADAPT PROGRAMME is for health, for weight loss and for Sport and Endurance

did you know?

The ADAPT programme has a profound effect on your metabolic system. There is actually a physiological change in your body. Your body adapts from using glucose for fuel, to now utilising fat for fuel. This process can take between 3 days to a few weeks depending on each person. This way, your body can tap into its own fat stores for the fuel it needs, turning you into a “Fat Burning Machine”.

14

Y

ael and Glen Finkel are the owners of a new brand called Adapt. Yael tells us the story behind the brand and why she is such a strong convert to a low carb lifestyle.

My husband and I have always led an active lifestyle. High on our priority list is regular exercise, healthy food and to have our kids do the same. Unfortunately for me, things weren’t always easy. While following the traditionally recommended high carb, low fat way of eating I picked up health complications that left me feeling lethargic and continuously ‘out of sorts’. During this struggle, I looked for answers and three years ago while training competitively in the lady’s cycling category, I discovered some brilliant nutritional work put out by Steve Phinney, Jeff Volek and Eric Westman co-authors of the New York Times best selling book The New Atkins for a New You published in March 2010. Professor Tim helping you live life well

Noakes also publicly accounts much of his conviction to the research from this team.

I started educating myself, read their books and obsessively delved into the benefits of the ‘Science of Nutritional Ketosis’. These include improved sporting and endurance levels alongside improved health, and weight loss. The more I learned, the more I realised how many of my problems directly related to my diet. The same diet that for years was recommended by nutritionists and doctors - the LOW FAT, HIGH CARB diet.

During 10 years of diligently having my annual full blood panel done, I noticed my HbA1c (three month blood glucose average) had been rising year after year, and was now at a pre diabetic level. My weight had also steadily increased despite 15 hours of weekly training and clean eating. The more I delved, the more I knew

bewell

integrative health

Nutrition Facts

Amount Per Serving

Calcium 2%

Uber Nutrition: 32 Bosman Road, Ophirton, Johannesburg, 2091 Manufactured for Adapt Your Life (Pty) Ltd Made in South Africa

Iron 0%

% Daily Value* Amount Per Serving

10% 1% 4%

% Daily Value*

CONTAINS: Milk and Tree Nuts (Coconut)

INGREDIENTS: Whey Protein Concentrate, Palm Kernel Oil, Coconut Oil, Coconut Flakes, MCT Oil, Butter, Lecithin (Sunflower), Artificial Flavors, Citric Acid, Lactic Acid, Salt, Steviol Glycosides, Beet Color

2g TOTAL CARBS - 1g FIBER = 1g NET CARBS

M

Y

CM

MY

CY

2g TOTAL CARBS 1g NET CARBS BERRY FLAVOR

Net Wt. 0.71oz (20g)

ARTIFICIALLY FLAVORED

K

ADAPT NUTRITION

2g TOTAL CARBS - 1g FIBER = 1g NET CARBS www.adaptyourlife.com Store in a cool dry place Product is heat sensitive & may melt. #Method of analysis of dietary fiber AOAC 991.43

ADAPT KIDS BARS

The ideal Kids lunch box snack or meal. Delicious too!

Flavours: Strawberry Cheesecake, Cookies and Cream, Chocolate Brownie KEY FEATURES • 1.88g Total Carbs • 1.4g Net Carbs • No Added Sugar • No Polyols or sugar alcohols • Gluten Free

AYL_WRAPPER_ADAPTKIDS_STRAW.pdf 1 10/7/2015 9:47:54 AM

Vitamin A 0%

Vitamin C 2%

Total Fat 9g Saturated Fat 9g Trans Fat 0g Serving Size 1 Bar (20g) Servings Per Container 1 Cholesterol < 5mg Sodium 80mg

Nutrition Facts

Amount Per Serving

Calcium 2%

Uber Nutrition: 32 Bosman Road, Ophirton, Johannesburg, 2091 Manufactured for Adapt Your Life (Pty) Ltd Made in South Africa

Iron 0%

14% Total Carbohydrate 2g 45% Dietary Fiber 1g Sugars 0g 1% Protein 5g 3%

% Daily Value* Amount Per Serving

10% 1% 4%

% Daily Value*

CONTAINS: Milk and Tree Nuts (Coconut)

INGREDIENTS: Whey Protein Concentrate, Palm Kernel Oil, Coconut Oil, Coconut Flakes, MCT Oil, Butter, Lecithin (Sunflower), Artificial Flavors, Citric Acid, Lactic Acid, Salt, Steviol Glycosides, Beet Color

2g TOTAL CARBS - 1g FIBER = 1g NET CARBS

This has been a long road, but finally the full range is here. We plan on continually adding new products so customers have peace of mind knowing they are eating the correct protein to fat ratios.

Calories 100 Calories from Fat 80

Over the years Dr. Westman has found it difficult to educate his patients on the right product choices… too many carbs, too many chemicals and additives and not enough essential fats and oils have always been the hurdles. For this reason he collaborated with leading food manufacturers for a range of products that comply with the ADAPT programme.

*Percent Daily Values are based on a 2,000 calorie diet.

The cornerstone behind the ADAPT programme and nutritional products begins with science. Dr. Eric Westman, Associate

14% Total Carbohydrate 2g 45% Dietary Fiber 1g Sugars 0g 1% Protein 5g 3%

ADAPT “THE SCIENCE”

Vitamin C 2%

The two of us and Dr Westman, formed a partnership, to develop an online platform giving people instant access to some of the most influential doctors, influencers and informants on low carb living.

KEY FEATURES • 1.88g Total Carbs • 1.4g Net Carbs • No Added Sugar • No Polyols or sugar alcohols • Gluten Free

AYL_WRAPPER_ADAPTBAR_BERRY.pdf 1 10/7/2015 9:36:10 AM

C

CMY

During my quest, I met Dr. Westman in person. He’s a brilliant man who changed my life. Not only was I privileged to work with him one-on-one, but Doc Westman and our family developed a close friendship. After many discussions and long nights chatting about this lifestyle with Dr. Westman, my husband and I knew we wanted to be a part of this revolution and educate as many people as we could. This is how, together with Dr. Westman, ‘Adapt Your Life’ was born.

Flavours: Strawberry, Lemon Cheesecake, Coconut, Chocolate

Vitamin A 0%

With the ADAPT programme working for so many people, we wanted an online platform for anyone around the world to easily learn, implement and track their progress. Dr. Westman was once asked in an interview, “If you could achieve one thing in your life, what would it be?” Without hesitation, he answered, “I have helped 8000 patients in 8 years, I want to help 800,000 people over the next 8 years.” For this reason, the online platform is FREE and helps members understand the science behind the lifestyle; follow the programme; and track and record their progress in real time.

Although the bars are in 20g portions, don’t be fooled by their size. The fibre and bulking agents are excluded, leaving you with a nutritionally dense bar.

Total Fat 9g Saturated Fat 9g Trans Fat 0g Serving Size 1 Bar (20g) Servings Per Container 1 Cholesterol < 5mg Sodium 80mg

ADAPT PROGRAMME

ADAPT BARS

Calories 100 Calories from Fat 80

After several months of feeling great, I checked my bloodwork and couldn’t believe the results: my HbA1c had dropped to normal levels. I was no longer pre diabetic. The relief I felt was immeasurable!

As time went on, other health markers continued to improve, like asthma, acne and inflammatory conditions. It’s been three years following the ‘ADAPT’ lifestyle, and I have never felt better.

Professor of Medicine at Duke University has written over 90 peer reviewed articles, written bestselling books and treated over 8000 patients with Obesity, Diabetes, Metabolic Syndrome and other related conditions. He says “The science is overwhelming, more and more evidence showing the benefits of a low sugar, low carbohydrate programme continues to support our beliefs”. Dr. Westman has spent the last 20 years developing and refining the ADAPT programme. The Nutritional product range is a direct result of this refinement and continues to evolve.

*Percent Daily Values are based on a 2,000 calorie diet.

something wasn’t right. It was impossible to have such bad markers when doing everything I was supposed to do. Months of research pinpointed that my ‘so called clean’ diet was the culprit. To improve this I knew I had to drastically change the way I ate. On my new journey, I quickly found out that my body (like so many others) functions optimally as a fat burning (ketogenic) machine. I immediately started a Ketogenic lifestyle and this is where the magic happened! I felt much better, and had more energy than ever before. My weight started stabilizing, my cravings went away and I hardly felt hungry.

C

M

2g TOTAL CARBS 1g NET CARBS

Y

Yael and Glen Finkel seen with their four children (below left) Dr Westman (below) CM

MY

CY

CMY

STRAWBERRY SHORTCAKE ARTIFICIALLY FLAVORED

Net Wt. 0.71oz (20g)

K

2g TOTAL CARBS - 1g FIBER = 1g NET CARBS www.adaptyourlife.com Store in a cool dry place Product is heat sensitive & may melt. #Method of analysis of dietary fiber AOAC 991.43

For more information on how to ADAPT YOUR LIFE, or purchase nutritional products, please visit adaptyourlife.com

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recipe

RAW CASHEW CHEESECAKE

Here is total proof that amazing desserts don’t need to be made from sugar or have ingredients that aren’t good for you.

I

made this cheesecake and served it to a bunch of people unfamiliar with raw or gluten and sugar free eating. No one could believe how good it tasted.

Of course it’s very nut dense but in my mind nut is just short for nutrient.

That means you aren’t tempted to eat more than you should because your brain gets the message that you’ve had enough nutrients. It doesn’t set up cravings because it doesn’t have any sugar in it.

This recipe is a basic one that tastes incredible just as it is but you can always add variations like raw cacao or you can double up the crust and make it half crust and half creamy. You can add any type of topping - berries are the perfect addition.

Be sure to factor in soaking times for the nuts and an hour to freeze the cake while it sets.

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RAW CASHEW CHEESECAKE raw wheat free gluten free dairy free Makes 8 pieces

CRUST INGREDIENTS 1/2 CUP RAW ALMONDS 1/2 CUP SOFT PITTED DATES (SOAK THEM IN HOT WATER FOR 20 MINUTES BEFORE USING) PINCH OF SEA SALT

FILLING INGREDIENTS 1 1/2 CUPS RAW CASHEWS, SOAK THEM OVERNIGHT JUICE OF 2 LEMONS 1 TSP VANILLA EXTRACT 1/3 CUP RAW COCONUT OIL, MELTED (WARM GENTLY) 1/3 CUP RAW HONEY (OR USE AGAVE NECTAR) BERRIES TO SERVE WITH (RASPBERRIES OR BLUEBERRIES)

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1. First make the crust. Once you have soaked the dates, drain off most of the soak water. Put the dates, almonds and salt in a food processor and blend together until crumbly. Your mixture should be able to stick together if you press a small amount into a ball. If not, add a tiny bit of water.

2. Tip the crust mixture into a round pan (18cm size). Press it down firmly and evenly packing it against the sides and bottom.

3. Now for the cake part. Melt your coconut oil and honey, you can do this on an extremely low heat in a saucepan. Mix them together thoroughly – try whisking them.

4. Put all the rest of your ingredients, cashews, lemon juice, vanilla together with the honey mixture and blend it on high. It should get very creamy.

5. Pour this onto the crust and then place in the freezer for an hour. This will make it set nicely.

6. Once it’s set, remove from the freezer and put it in the fridge. When you are ready to serve it, add berries on top.

This recipe was adapted from www.biobalance.co.nz

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Taste the Love

by Cheryl Stevens

Summer is here and you want to maximize your time outside. You need quick, easy light snacks to fill party platters, to add to a summer lunch or to give away as a thoughtful and loving homemade offering. Here are 4 ideas we know you will love.

KALE CHIPS Swap deep fried potato chips for these green goddess kale chips.

The nutritional value of baked kale, is far superior to the average potato chip.

With low amounts of calories, fat and sodium and high amounts of vitamins and minerals, kale chips are the perfect snack to next time you crave a crunchy treat.

Makes 1 batch

INGREDIENTS 1KG KALE LEAVES 2 TBS OLIVE OIL JUICE OF 2 LEMONS 2 TSP SALT

1. Wash the raw kale leaves and remove the woody stem. Tear into palm sized pieces 2. Dry thoroughly on a paper towel 3. Mix olive oil, lemon juice and salt and massage gently into leaves until well coated 4. Spread kale in a single layer on a baking sheet 5. Bake on 180° C for 5 – 10 minutes Do not leave the kitchen. Keep a close

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eye on the chips; it takes seconds to go from crisp bright green to burnt. Store in an airtight container or freeze them.

They do not need defrosting and can be eaten a minute or two after taking out the freezer.

HAZELNUT SPREAD This delicious sweet treat is full of natural ingredients that will give you a kick without the sugar rush – your very own homemade Nutella.

Fills a 500g jar

INGREDIENTS 375 G RAW UNSALTED HAZELNUTS 150ML MAPLE SYRUP 3 TBS RAW CACAO POWDER 150ML WATER

1. Preheat the oven to 200°C 2. Bake the hazelnuts for about 10 minutes, and allow to cool 3. Once cool, place in a food processor and blend until it has a flour consistency and about to turn into butter 4. Add maple syrup and cacao and helping you live life well

blend more 5. Gradually pour in 150ml water. Don’t add the water until first 3 ingredients are properly mixed into a paste.

6. Pour into a glass jar to store.

NOTE: you need a powerful blender to make this into a smooth butter.

Tie a ribbon around the lid for a perfect gift. Enjoy it spread onto oat cakes or over hot toast. Use it as a dip for fruit or add it to warm almond milk for an evening hot drink. It’s so delicious you might want to just treat yourself to a spoonful all on it’s own.

Opt for hazelnuts if you’re concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons.

Hazelnuts are a good source of folate, said to play a key role in keeping homocysteine within normal levels.

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PAN TOASTED ALMONDS Eat this spicy snack any time of the day or night. Although almonds are high in (good for you) fat, they are highly nutritious and extremely nutrient dense.

Turn up the chilli for more heat and serve warm as a healthy snack when visitors pop in for a festive season catch up.

Serves 8

INGREDIENTS ½ TBS OLIVE OIL 225 RAW PEELED ALMONDS 1-3 DRIED RED CHILLIES 2 GENEROUS PINCHES OF SEA SALT

1. Add olive oil and almonds to a hot frying pan 2. Fry and toast the almonds until golden brown, shaking the pan regularly to colour them evenly and accentuate their nutty flavour 3. Crumble in the dried chilli to taste and the sea salt 4. Toss over and serve warm

PRESERVED LEMONS Try old fashioned preserved lemons for a wonderful festive season gift.

Lemons are bright and citrusy fresh for summer. They’re beautifully bold and tart.

The initial purpose of preserving lemons in salt and their own juice was to make this winter fruit last all year long, a pleasant result of salting them is that it mellows out their bold, tart flavour, and heightens their lemony essence.

Store for up to a year and don’t forget to use the delicious pickling juice in salad dressings and stocks to flavour dishes.

1. Soak the lemons in lukewarm water for 3 days, changing the water daily, to soften the skin (optional).

2. Slash the lemons in 4 (quarters) just across the top, but keep them whole and sprinkle salt on the exposed flesh, then reshape the fruit closed.

3. Place 1 tablespoon salt on the bottom of glass jar. Pack in the lemons and push them down, adding more salt, and the optional spices between layers. Press the lemons down to release their juices and to make room for the remaining lemons. Cover the lemons with freshly squeezed lemon juice (not artificial lemon juice or water). Leave some air at the top of the jar before sealing.

4. Let the lemons ripen in a warm place, shaking the jar each day to distribute the salt and juice. Leave to preserve for at least 30 days.

5. To use, rinse the lemons, as needed, under running water. A white mold may appear on the lemons and is harmless. Rinse off for aesthetic purposes before use.

6. No need to refrigerate after opening.

Preserved lemons will keep up to a year.

’s!

Nairn from NEW

Lemons are a great source of Vitamin C and are an excellent alkalinizer for the body. Keep yourself alkaline by starting your day with lemon water. Vitamin C helps keep the immune system strong and robust to combat any foreign bodies and maintain health.

Optional extra’s: • • • • •

1 cinnamon stick 3 cloves 5 to 6 coriander seeds 3 to 4 black peppercorns 1 bay leaf

Makes a 500g jar

INGREDIENTS 5 LEMONS 1/4 CUP SALT, MORE IF DESIRED FRESHLY SQUEEZED LEMON JUICE, IF NECESSARY

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If You Like Piña Coladas

By Roxane Hayward

Your summer holiday is closer than you think.

These last few working weeks of the year can be the most stressful - not only are you trying to tie up all the loose ends at work before the holiday breaks out, but you’re also getting your kids through their end of year exams, deciding which side of the family you’re going to spend the holidays with, and exercising like a machine to look your best in your summer bikini. Stressful?

Just a little bit. So before you completely over steam, make a few adjustments, slow down the pace, and cool off with a delicious, guilt-free treat that will get you to your summer holiday sooner than you think.

TOASTED COCONUT & PINEAPPLE DAIRY-FREE ICE CREAM BANTING-FRIENDLY Makes 12

INGREDIENTS 500G FROZEN CHOPPED ORGANIC PINEAPPLE (IF YOU ARE BANTING, 250G OF PINEAPPLE WILL AMOUNT TO 25G NET CARBS - 50G NET CARBS BEING THE MAXIMUM AMOUNT YOU SHOULD CONSUME WHEN TRYING TO GO INTO KETOSIS) 400ML ORGANIC COCONUT MILK 320ML ORGANIC COCONUT CREAM 6 TBSP DESICCATED COCONUT 1/2 CUP GROUND XYLITOL

1. Place your chopped pineapple in the deep freeze and your coconut milk and cream in the fridge overnight. Be careful not to shake the coconut milk can, as you want the milk to separate into a layer of water and cream.

2. The following day, remove your frozen pineapple and chilled coconut cream and milk from the deep freeze and fridge. Allow the pineapple to thaw slightly. Preheat the oven to 180°C. Place a glass or metal bowl, whisk or eggbeaters in the fridge to chill.

3. Place 5 Tbsp of your desiccated coconut onto a baking tray and toast in oven until golden brown - about 5 to 7 minutes. Remove from oven and allow to cool.

4. If you don’t have ground xylitol, place your normal xylitol in a coffee grinder and grind into a powder-like consistency.

5. In a food processor, process your slightly thawed pineapple into a slush.

Make sure you don’t over process it, you don’t want it to completely defrost and become watery.

6. Keep the coconut milk can upright, open it carefully, remove the the top layer of cream (about 200ml) and spoon into a chilled bowl. Add the chilled coconut cream too.

7. Using your chilled eggbeaters or whisk, mix the coconut cream until it thickens even more. Whisk in your ground xylitol and 3 Tbsp of toasted coconut.

Set aside 2 Tbsp toasted coconut for serving. Add in the remaining 1 Tbsp untoasted coconut and whisk.

8. Remove your pineapple slush from your food processor and whisk in with the coconut cream. It’s as easy as that.

did you know?

You can grow your own pineapple plant in your home by cutting the crown off a storebought pineapple, drying it for a few days, and planting it heads up. It might take up to two years before you see any actual fruit though.

Not only are pineapples reminiscent of summer holidays, they also have tons of health benefits and are high in vitamins, minerals and enzymes like: • Vitamin C • Antioxidants • Manganese • Bromelain (helps break down and digest protein)

Serve right away with a sprinkle of toasted coconut. Or keep it in an airtight container in the deep freeze and serve the next day.

Otherwise, spoon it into individual glasses and allow to set (without fully freezing) in the fridge overnight.

This recipe was supplied by The Banting Blondes www.thebantingblondes.com

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"

Contrary to what you might think, recent research is now suggesting we probably don’t consume enough fat.

The new world of Fat

by Skye Forrester

Right now there seems to be a global consciousness toward healthy eating and living; unmatched by any other time in modern history. The food science industry and the research emanating from this industry has a significant impact on how countries, companies and organisations choose to invest. This in turn, will impact how we buy and what we buy. It’s common for a new piece of popular research to significantly impact our buying and consuming behaviour. Just think Tim Noakes and the Banting movement and you get the idea.

O

ver the last fifty years, general nutritional wisdom recommends moderating the consumption of fat, lowering the intake of saturated fats and cholesterol, and increasing the consumption of polyunsaturated fats and carbohydrates.

Yet, according to this new research, consumers around the world are clearly making new choices. Consumption of butter is growing globally at a rate of 2-4% a year, and in the first half of this year sales volumes of whole milk in the U.S. grew 11%, while skim milk shrank by 14%.

Recent research conducted by Credit Suisse in their ‘Global Fat in Nutrition’ report has turned much of this on its head.

Most consumers’ and doctors’ perception on fat seem to be aligned with current official nutritional recommendations.

What is ‘Fat’?

did you know?

Itey, Queen of Egypt around 1490 BCE is depicted in carvings as grossly obese. In one particular carving she’s pictured standing next to her diminutive husband and a tiny donkey. Under the donkey (in a delightful bit of Egyptian humour) is the inscription “This donkey had to carry the queen.”

Fat is one of the three macronutrients of any diet; protein and carbohydrates are the other two. Macronutrients are the fuel that allows our bodies to produce energy and is widely present in much of the food we eat.

It is the most efficient macronutrient we can eat because it’s easily absorbed and stored in our body for future energy needs – some of us know this a little too well.

Technically, fats are compounds of long chain organic acids. They’re made of carbon and hydrogen atoms. Saturated fats are generally solid at room temperature and are natural fats from animal or plant sources. Unsaturated fats are usually liquid at room temperature and found in vegetable oils. There are two main types of unsaturated fats, polyunsaturated (liquid in fridge too) and monounsaturated fats (solidify in fridge). Trans fats are created by processing other types of fats, giving them a different structure. For example the way margarine is made from oil.

Fat is an essential part of our diet, but it is not easy to determine precisely how much

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fat or protein a person ingests daily. It’s rare that one would eat foods that are made entirely of fat or of protein. Most foods contain fat, protein and carbohydrates in varying proportions.

The key question remains; how much fat should we consume? Does it vary with age, gender or genetics? Do people in different countries benefit from eating different levels of fat? Contrary to what you might think, recent research is now suggesting we probably don’t consume enough fat; not enough saturated fat and too many carbs.

The research found this particularly true in the western world.

Our New World So what will the new world of fat mean for us? The report has made a few predictions on what might happen to our food between now and 2030. The report suggests the substitution of saturated fat by sugar will reverse. Sugar accounts for around 9% of all the calories we consume today and this percentage is already declining. We’ll consume fatter milk, fatter dairy products and fatter cheeses.

The substitution of saturated fat with omega-6 oils or margarine should also reverse. Companies will typically use the cheapest source of fat available and vegetable oils do have a price advantage.

Sales of margarine should continue to decline.

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Our predicted consumption of better meat, dairy and more fish will initiate an increase our daily intake of omega-3 overall. Meat consumption is expected to grow 23% over the next fifteen years and the report predicts red meat’s reputation for being a ‘bad’ source of saturated fat will improve. Chicken will still remain the cheapest source of meat.

The trend towards using natural oils will continue. As saturated fat becomes seen as a ‘good’ fat, coconut oil is predicted to be the fastest growing oil product on the market. Fish, nuts, butter and cheese are expected to make a big dietary appearance, too.

The one food predicted to gain the most from this new research is eggs; they are an amazing source of both fat and protein. Egg consumption is expected to grow around 4% a year. By 2030, the report predicts each of us will be eating close to 300 eggs per year.

Key Take Outs So what will the new world of fat mean for us? The report has made a few predictions on what might happen to our food between now and 2030. The report suggests the substitution of saturated fat by sugar will reverse. Sugar accounts for around 9% of all the calories we consume today and this percentage is already declining. We’ll consume fatter milk, fatter dairy products and fatter cheeses.

Much of this research does a myth-busting job on some commonsense perceptions of how we’ve been eating and treating food. Contrary research findings seem to be the only constant prediction in the food and health industry; chiefly because each outcome depends on a variation circumstances specific to the test subjects’ context. This makes it difficult to draw up a concise ‘how-to’ guide on healthy eating for anyone and everyone.

Perhaps the best thing we can learn to do is carefully listen to our bodies - they know best, after all.

Food & Their Fat Polyunsaturated fats include: Omega-6 fats such as soybeans and oils, sesame and sunflower seeds, most nuts and their oils, corn oil, omega-3 fats found in fatty fish such as salmon, mackerel, trout, herring, sardines and tuna.

Monounsaturated fats include: Canola oil, peanut oil, olive oil, avocados and nuts like almonds, pistachios, pecans and cashews.

Trans fat: usually found in commercially baked goods, fried foods, frozen foods and processed foods like salty snacks, donuts and chocolate coatings.

Foods high in saturated fat include: full fat dairy products like butter, milk, yoghurt, cheese and cream, fatty cuts of meat and poultry skin and processed foods, such as pies, pastries, doughnuts, cakes and biscuits.

Saturated fat is also found in tropical oils, like palm kernel or coconut oil.

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livewell do it yourself

Follow these steps for a meal filled with sunshine and goodness.

1. Put 2 tablespoons of seed in a large glass jar.

2. Fill half the jar with water and secure a piece of mesh over the top using an elastic band. This is so you can drain the water without losing any seeds.

3. Soak the seeds overnight or for at least 5 hours, then drain the water completely by turning the jar upside down.

4. Keep the damp seeds in the jar in an airy place. After a day you will see little tails emerging from the seed.

5. Rinse your seeds twice a day with fresh water and make sure they don’t dry out.

6. After 3 days your sprouts should have developed enough to eat. Your jar will be almost full.

Feast on

alfalfa

your sprouts to almost anything. Pack a TIP Add layer of them on sandwiches, fill your salad

Out of all the different seeds you can sprout, Alfalfa is one of the most popular, not just because they’re so fresh and delicious but because they sprout so quickly and easily. They’re also light, easy to eat and have the perfect crunch.

Keep an ongoing supply by sprouting them yourself. All you need is some seed, a glass jar and mesh for the top of the jar.

When buying the seed, choose organic, you don’t want to be eating pesticides or chemicals.

bowl with them. Sprinkle them onto soup just before serving. You can also have them plain with olive oil and a bit of salt and lemon juice.

STORING SPROUTS Wash and rinse them thoroughly. Spread them out on paper towels and let them air dry. If you store them when they are too wet they will easily spoil. Layer them in a glass or Tupperware container with paper towels inbetween. Store them in the middle of the fridge and use them within four days. By then you should have a new fresh batch on the go.

did you know?

Alfalfa is a member of the pea family and classed as a legume. Expect a huge amount of nutrition, vitamin A, B, C, zinc, calcium, magnesium and folate and fibre. They’re rich in saponin (good for lowering cholesterol).

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helping you live life well

livewell do it yourself

Dress it up

It’s easy to eat a bowl of sprouts all on their own if you have a delicious dressing to go with them. Here are three winning recipes for salad dressing you can use on your sprouts or even on sweet potatoes, noodles, rice or grains.

CREAMY CASHEW Serves 4 portions

INGREDIENTS ½ CUP RAW AND UNSALTED CASHEWS (FEEL FREE TO SOAK THEM OVERNIGHT IF YOU LIKE) 2 TBSP NUTRITIONAL YEAST JUICE FROM 1 MEDIUM LEMON 2 TSP CAPERS 1 GARLIC CLOVE 1 TBSP DIJON MUSTARD ½ CUP WATER VEGGIE SALT OR SEASONING OF YOUR CHOICE

Throw everything together into a blender and blend it well until it becomes a creamy smooth blend. It will last about a week in the fridge.

GREEN VEGAN

Add the whole lot into a blender and keep going until everything has combined and mixed together. It will last just over 3 days in the fridge. Keep it in a sealed bottle or container.

LIGHT LEMON Makes 4 cups

INGREDIENTS 2 CUPS OF FRESH LEMON JUICE 3 WHOLE GARLIC CLOVES 3 TBSP SOY SAUCE OR BRAGGS AMINOS 3 TBSP RAW HONEY 1 ½ CUPS OLIVE OIL

Put everything into a blender (expect olive oil) and blend on medium. Slowly add olive oil a bit at a time. Once everything is blended well, it’s ready to use. This mixture will last for a week in the fridge. vz

Makes 1½ cups

INGREDIENTS ½ CUP RAW TAHINI ½ CUP WATER 2 TBSP CHOPPED FRESH PARSLEY 2 TBSP FINELY CHOPPED GREEN ONIONS ½ TEASPOON HIMALAYAN SALT ½ GARLIC CLOVE 1 TSP BRAGGS AMINOS OR SOY SAUCE ½ FRESHLY SQUEEZED LEMON 2 TBSP RAW APPLE CIDER VINEGAR

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bewell

integrative health

nutrition

sleep

manage stress

Exam Essentials

by Cheryl Stevens

With end of year exams looming, it’s time to set up a study routine that ensures the best marks possible. The key is not only hitting those books, but good nutrition, lots of sleep and a good dose of ‘down time’. Follow our tips to help you get through those long nights and stressful days more effectively.

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

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W

hen you’re studying for finals, good nutrition often slides down the priority list. It’s easy to think that by grabbing quick meals, studying ‘til midnight and drinking lots of coffee you will achieve the results you desire.

But no, there is no better way to achieve top marks, than starting with top nutrition and feeding the brain what it needs. It’s a no brainer!

•

•

Plan your nutrition •

•

•

Stay hydrated. Signs of dehydration are fatigue and headaches which are not helpful when studying or writing exams. Keep a bottle of water on your desk and sip it through the day.

Make breakfast your new best friend – the first meal of the day stimulates metabolism and signals the body to start using fuel, instead of hoarding fuel. According to the American Dietetic Association, children who eat breakfast perform better in the classroom, with better concentration and problem-solving skills.

Eat at regular intervals. Eating regular meals helps keep nutrient and energy levels more stable, curbing the temptation of empty-calorie snacks in your study breaks. Big meals can make you feel sluggish. Consider 5 – 6 smaller meals through the day; try an apple with nut butter mid-morning and oat cakes with hummus or tuna mid-afternoon.

did you know?

Iron and B vitamins are especially important in maintaining the physical and mental energy necessary to study well. Ironcontaining foods include red meat, cereals and spinach. Foods that contain B vitamins include wholegrains, eggs and nuts. Fish and soy are other foods that are said to help boost your brain by providing the nutrients it needs.

Choose good quality carbohydrates like oats, to keep your energy levels stable over longer periods of time.

Carbohydrates are important because the glucose from carbs are considered the source of fuel your brain uses to give you energy.

Go bananas – they are a low glycemic carbohydrate, and will keep your energy levels constant. The natural sugars in fruit offer clean energy, so you won’t experience the crash that happens when you eat white refined sugar. Blueberries (which can be bought frozen in bags) contain powerful antioxidants and studies done in the USA suggest blueberries may be effective in improving memory or delaying short term memory loss.

BOXALL & CARMICHAEL REBOOT 800mg/serving Veg Caps 60’s

ADRENAL SUPPORT Rebuild the Adrenal Immune System • Rehabilitate Adrenal Function • Boost Energy Metabolism • Treats Burnout & Fatigue • Boosts Vitality

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

LIVER DETOX New Premium Range!

• Boost Fat Oxidation • Detoxify Fat Causing Steroids • Balance Hormones

• Detoxify Heavy Metals & Toxins • Combat Cellulite & Stubborn Fat

Dr. BOXALL’s HOODIA 1000mg/serving Veg Caps 60’s Tincture Drops 20ml

CRUSH CRAVINGS

Protein and Amino Acids Protein is used to build and repair cells and chemical messengers in the brain. Proteinrich foods such as meat, poultry, fish, legumes and dairy provide amino acids, the building blocks your body requires to make brain enzymes, chemical messengers and other proteins. Most neurotransmitters are made from amino acids which come from the protein you eat in food. These amino acids (protein) are the building blocks of your brain’s network. Amino acids can excite or calm your brain as well as nourish your brain throughout it’s lifetime.

•

•

Eat good quality protein like oily fish rich in omega-3 fatty acids – protein provides amino acids used to build most nuerotransmitters and are key for ongoing brain health.

Gather simple recipes for nourishing meals. It’s easy to feed the brain well.

No-fuss recipes let you eat to succeed, without taking too much time. Plan ahead to buy the ingredients for the week and cook enough for 2 or 3 meals at a time.

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Also available in drop form for additional fast acting on-the-go support • Beat Food Cravings • Feel Full Sooner • Stimulant Free

• Can Be Taken At Night • Non Addictive • Prevents Binge Eating

Dr. BOXALL’s GREEN COFFEE BEAN EXTRACT VALUE SIZE 800mg/serving Veg Caps 60’s/120’s AS SEEN ON DR.OZ Also available in Green Coffee Bean with RASPBERRY KETONES 1200mg • Boosts Energy • Enhance Stamina • Enhance Concentration

• Detoxify • Appetite Suppressant

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•

Supplements are only needed if you are not getting the nutrition required from your daily food. There are study supplements avaialble but choose natural ingredients and watch out for caffeine and sugar in the ingredients.

The big No No’s •

Stay away from sugar, coffee and energy drinks. Spikes and dips in your energy levels will play havoc on your study time.

•

Avoid emotional eating. If you react to stress by over eating or under eating, both can affect energy levels. It is common to crave sweets, soft drinks, fast foods and other high calorie low nutrient foods while studying. These foods provide quick energy but won’t sustain you through a long study session.

Stamp out Stress

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SHOP ONLINE

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Pegasus Sleep 200c R99.99 Wellness High Potency Vitamin B Complex 60vegicaps R129.99

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CLINICALLY PROVEN NATURAL MEDICINES

Manage your stress levels by fitting in some quiet down time everyday.

Choose an activty you love; like walking, swimming, meditating or listening to music. Take at least 30 minutes a day to de-stress yourself and help keep your head in the game.

•

Exercise is good for your overall health and fitness, but it also boosts your mental wellbeing. Exercise is believed to keep you calm during exams and research suggests it’s because of more oxygen getting to the brain. The brain is then more receptive to take in new things and store information.

•

Use your study break wisely. Give yourself a break, away from your computer and desk and allow the mind to rest. Filling it with TV games and emails is not a break.

Sit in the garden, walk around the block, hang out the washing or sit quietly and enjoy a herbal cup of tea.

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Manage your sleep •

•

Sleep, sleep and more sleep. As exams get closer and closer, don’t start to pull all night study sessions to preprare. The loss of sleep during these all night sessions is actually detrimental to good performance.

Not only is it impossible to retain information when you are overly tired, but it leads to binge eating or overdosing on coffee and energy drinks.

OUR TOP SLEEP TIPS • • • • • •

Turn all electronics off before bed to not disrupt your natural sleep pattern.

Commit to getting at least eight hours sleep a night – even during exams.

Don’t eat sugar snacks or stimulating drinks before bed.

If you sleep in a dorm use earplugs and eyemasks to drown out the light and noise. You will be amazed how this can impact your sleep and your results.

If you nap, keep it to 30 minutes or less. You are better off studying during this time and sleeping later in the night.

Exercise in the day will help you relax and fall asleep easier.

Rather study throughout the term and set up study sessions at night.

Prepare for exams by working in study slots (during your most alert time of the day). Get at least 8 hours of sleep the night before exams.

Research shows memory recall and the ability to maintain concentration are improved when a person is well rested.

Sfera Mycology Series MemoryCare

The ultimate medicinal mushroom formula containing Lion’s mane mushroom. Lion’s mane mushrooms are increasingly studied for their neuro-protective effects. Two classes of Nerve Growth Factors (NGFs) have been discovered in this mushroom so far and they stimulate the recovery and re-myelination of neurons.

The formula also features Bacopin®, Centellin®, Boswellin®, Gingko Biloba and L-Theanine.

Ideal for improving memory, can be used as a study aid and for alleviating mental and emotional stress.

The newly launched Sfera Mycology series also features: • Critical Care – for viral and bacterial infections • GlycaemiCare – blood sugar regulation • Cholestcare – Cholesterol and cardiovascular protection • AntiFlamCare – Inflammation • Full Spectrum Mushroom Complex – combination of 6 different mushrooms for total body care. Can be taken on a daily basis.

www.sfera-nutrition.co.za E: technical@sfera-nutrition.co.za T: 010 220 5228

Full Spectrum Mushroom Complex

CriticalCare

MemoryCare

CholestCare

AntiflamCare

GlycaemiCare

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lookwell

Our actions and life story become etched on our bodies and faces for everyone to see.

Body of evidence

By Adam Nustedt

Considerable debate surrounds the relevance of our material bodies, and much of this is quite contradictory.

Many times you hear phrases like ‘beauty is only skin deep’ or ‘don’t be so superficial,’ and there is often good reason for these clichés. But follow another train of thought, and you find statements like: ‘at 19 you have the face you were born with, by 50 you have the face you deserve.’

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helping you live life well

lookwell

T

ake an extreme example: when asked to identify a long-term alcoholic from a person who has led a dedicated healthy lifestyle, most people would have no problem identifying who is the alcoholic. Addiction most often takes a noticeable toll on the body.

We can do this with many conditions.

Interestingly, most of these easily identifiable circumstances involve addictions, or what could be referred to as excessive attachments. Even if we try and hide the body of evidence, for instance with cosmetic surgery, eventually this can become another addiction and obsession that becomes all too evident in time.

plague or small pox. These were often as a result of poor hygiene and sanitation. After World War One you saw many men without limbs and with burns, a reflection of the new industrial wars. This continues today in war zones throughout the world. There will still be aspects of the person that reflects their inner world and habits. Even in a face filled with scars you can have extremely beautiful light that shines from the eyes.

Our actions and life story become etched on our bodies and faces for everyone to see. If you’ve had a sad or happy life it will usually be quite evident for everyone to see. If you eat too much or too little, in time, no amount of clothes can hide the evidence.

GOOD THOUGHTS

The body is an amazing biological form with huge potential for movement, flow, and energy, and yet so many people barely express a fraction of its potential and allow it to develop negative traits like sickness and obesity. Many people spend huge amounts on the vehicles they use to transverse the Earth, like cars and planes and take great care of them, regularly cleaning and maintaining them, optimising their performance, but take little care of the only vehicle we were born with - the human body. The difference is that when the body is out of synch, you feel it physically; it hurts and you can’t just buy a new one.

Of course, physically, some people are dealt better cards than others who might have genetic deformities or challenges with diseases. But the character and determination to overcome these challenges and setbacks also becomes etched on the visage. Look at the steel and determination of Stephen Hawking as he courageously battles motor neuron disease.

Knowing that your thoughts, habits and actions are recorded on your face is a great incentive to become more mindful of what you’re thinking and of auditing your daily habits and lifestyle.

“If a person has ugly thoughts, it begins to show on the face.

And when that person has ugly thoughts every day, every week, every year, the face gets uglier and uglier until you can hardly bear to look at it. A person who has good thoughts cannot ever be ugly. You can have a wonky nose and a crooked mouth and a double chin and stick-out teeth, but if you have good thoughts it will shine out of your face like sunbeams and you will always look lovely.”

Roald Dahl, The Twits.

There are those that are not necessarily responsible for the visage they present; perhaps they’ve been victim to an accident or disease, violence, or war. None of these are necessarily a true reflection of the character of the body in question. They can perhaps provide evidence for society what the body has been part of. For instance, if you could go back in time you would see many people with pock-like scars from diseases like the wellnesswarehouse.com

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bewell

integrative health

Culinary & Cosmetic You’ve probably eaten curcumin a few dozen times if you’re partial to most East Asian cuisine; but the spice makes some pretty interesting desserts, too – like a delicious Lebanese turmeric cake that’s not overly sweet. Curcumin, cinnamon, honey and coconut milk make an incredibly soothing tea that’s great during illness, to help sleep, or as an everyday immune booster.

Women all around India have historically used turmeric in face creams and body scrubs to boost their body glow. If you have luminous skin; a sprinkle of curcumin or turmeric in tinted moisturiser can help you achieve the glow you’re after.

A spice for life

Believe it or not, you can also use the bright orange powder to brighten up your pearly whites. Curcumin has been used in toothpaste or sprinkled on regular toothpaste as a natural whitening agent.

turmeric

by Skye Forrester

.

Turmeric is an integral part of the religious traditions and customs of the Hindus and since the beginning, turmeric has been used in Ayurveda for a wide range of disorders, from anorexia to sinusitis. Commonly known as ‘the golden spice of life’, curcumin is a potent antioxidant that helps promote heart health, memory, and boost the immune system. It has the potential to deliver even more antioxidants than vitamins E and C and is said to deliver more antioxidant power than grape seed or pine bark extracts. It’s also tough enough to hunt the hydroxyl radical; considered the most reactive oxidant.

This wonder molecule has proven itself time and again; it can be beneficial in almost every human disease condition. The beneficial effects of curcumin have been highlighted in four major diseases, namely, heart disease, diabetes, cancer, and Alzheimer’s disease.

The only downside? Curcumin is notoriously difficult for the body to absorb. It is, however, fat-soluble so to get the most of your curcumin, it’s best to eat it with a bit of fat. Sprinkle a little on your avocado, stir into olive oil and toss in some vegetables, or dissolve it in a tablespoon of coconut oil before adding it to a smoothie. It’s said that curcumin, up to 1000 mg, is best delivered with touch of pepper.

did you know?

Curcumin comes from the turmeric plant; a member of the ginger family and naturally found in South Asian countries. It’s a significant ingredient in most curry powders and has been used in cuisine for centuries for its flavouring and digestive properties.

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Beyond an Antioxidant

Research on this spice of life is exploding; putting curcumin in the spotlight in the Western World. So, if you’re going to add a spice to your life; make sure it’s turmeric!

helping you live life well

After researching and looking for the best quality curcumin the world had to offer. It was clear to us that BCM-95 was the only extract we could use when producing Bio-Curcumin. We wanted the best and that is what we found in BCM-95 THe fAcTS SPeAk for THeMSelveS BCM-95 is the most researched curcumin extract available with 23 human clinical studies.

Proven 700% increased absorption of free curcumin over regular curcumin extracts.

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If you purchase Bio-curcumin and after 3 days if you are not satisfied with the results. Please contact us directly so that we can ensure you have been using it correctly. If you are still not satisfied we will have you refunded

Now available in South Africa at leading Pharmacies, Health Shops and Medical Practitioners For more information contact Coyne Healthcare 021 421 9144 info@coynehealthcare.co.za www.coynehealthcare.co.za

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livewell do it yourself

Use colour as a therapeutic way to heal body, heart, mind and soul. Here’s how:

Add more

colour

by Lien Potgieter

It’s little wonder that colour acts as a powerful healing agent when we acknowledge vision as master of all the senses. Most of us take this magical effect for granted and hardly notice the colours around us anymore. Take notice and refresh your awareness of the colours around you, then see how much pleasure you get from your visual experience of life.

See how intensely you can see the colour in your home, your clothes, your garden, your food and even your speech. Cross over your senses and smell the yellow in sunflowers, taste the red in strawberries, hear the orange in indie music, feel the violet in velvet. This is a magical way to bring yourself into the present moment. Colour is everywhere, it’s free, accessible and fun.

did you know?

Half our brain’s resources are dedicated to seeing and interpreting what we see in the world around us.

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•

Make and drink solarised water. Take a glass of water, wrap a piece of cellophane around the glass in the colour you need and put the glass outside in the sunlight for 30 minutes.

•

Create a rainbow on your plate. Include food in all colours in your diet. It is one of the most natural and effective ways to absorb the colour you need.

•

Visualise your favourite colour when you feel anxious or stressed. You can also use it to meditate.

•

High frequency colour oils are made by combining the resonances of colour, gems, sound, symbols, sacred geometry, aromatherapy and pranic energy. They are used for healing, and can be massaged directly onto aching parts of the body.

•

Essential oils have different vibrations that correspond with specific colours. Find out what colours these are and when you add oils to your bath water or burner, visualise absorbing the loveliness of the colour.

•

Get a rainbow massage with different colour oils on different parts of the body. This releases blockages on a physical, emotional, mental and spiritual level.

•

Have a colour reflexology session with different colour oils for the different reflexes on the feet.

•

Include more colour in your home with accessories in a colour you crave. Don’t be afraid to get totally colourful and paint a wall or two in different blends.

•

Add to your wardrobe with scarves, accessories or clothing in every colour of the rainbow. Each day decide which colour energy you need and wear something to match.

•

Carry coloured crystals in your handbag or pockets.

Crystals give off powerful energy you can use to support and strengthen you.

•

Write an affirmation or mantra, give it a colour and repeat it during the day. If you need to work with green, an affirmation like ‘I am open to giving and receiving love’, gets you to verbalise the deepest wish of your heart.

•

Do a colour reading. A colour reading gives you instant insight into the current state of your physical, emotional, mental or spiritual health.

Lien Potgieter is a colour coach based in Benoni, South Africa. She teaches women how to use colour as a tool for personal growth and development. She offers online colour readings and a one-of-a-kind online programme Love in Full Colour to help single women attract and keep their life partner. Lien studied language practice, colour therapy, metaphysics and transpersonal psychology.

Visit www.thecolouroption.com and follow her on Instagram @LienLienPot.

helping you live life well

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livewell This is an infinite dimension of shared intelligence. It connects everyone through space and time. Dossey isn’t the only one to put forward this idea and in fact, emerging studies show that ‘one mind’ is a reality rather than a concept. There are countless documented cases of shared thoughts, emotions and physical sensations with a distant individual. Everyone has experienced this to some degree. You suddenly think of someone you haven’t seen for 10 years and they phone you out the blue. You have a dream about someone and you bump into them the next day.

It often happens between humans and pets – you hear some worrying news and your dog doesn’t leave your side, just knows something is going on. Flocks of animals, herds and schools also behave in synchronised or co ordinated ways.

Connecting with

Dossey speaks about hidden or lost objects that are found not by looking, but by an answer that comes through the mind. There’s also the experience where information comes from someone who has passed away. In scientific terms this ‘universal mind’ is known as the ‘unified field’, in religious terms we think of the ‘all knowing’ as God and in spiritual philosophy we refer to it as Universal Consciousness.

one mind

We may be familiar with different subdivisions of the mind like the conscious, the unconscious, subconscious and preconscious but according to author Larry Dossey, there is another realm of the mind, another level of consciousness he calls ‘one mind’.

things like smiling at people or doing TIP Simple random acts of kindness ripples outwards and

did you know?

effects many more people than we imagine.

Our individual body is inherently connected to society; it forms part of a greater body. This greater body connects to other societies, and other species, and all this makes up the world. Collectively this can be seen as a body, our body. If you look at Earth from space it looks like one body.

Only with a high-powered telescope can we appreciate separate components, much like with a microscope we can appreciate separate components like cells within the human body. Adam Nustedt

As author of Mind Your Reality Tanya Kotsos says, “There is a single, intelligent Consciousness that pervades the entire Universe - the Universal Mind. It is all knowing, all powerful, all creative and always present. As it is present everywhere at the same time, it follows that it must also be present in you - that it is you. Your mind is part of the one Universal Mind. This is not simply a philosophical ideal passed down to us through the ages. It is an exact scientific truth.”

Kotsos believes we have access to all knowledge, known and unknown; access to an infinite power for which nothing is impossible; to the limitless creativity of the One Creator. All these attributes are present at all times in their potential form.

By knowing this and applying it she believes life transforms in miraculous ways.

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helping you live life well

37

lookwell

“I know it sounds rather paradoxical but women with dark skin look gorgeous with a tan just as much as anybody else.

The thing is, tanning brings out a beautiful glow to the skin.”

Cacey Kunene

Sunkissed

It’s almost that splendid time of year when worries melt away like lemon drops, salt water and sea sand beckon and the smell of coconut lingers in the air. Even if you’re not leaving home for the holidays, there’s one vital season must-have to imprint your holiday memories – a glorious sun-kissed skin, of course!

I

f you’re not endowed with naturally dark or olive skin, you’ll know the struggle to get the perfect tan complexion is all too real. Thankfully we know a great deal more about what keeps skin healthy than we did some twenty years ago. So, here’s how you can get the most of a natural tan and make it last, too.

The slower and more gradually you introduce this colour change in your skin, the longer it will last and the better it is on your skin. Start by spending no more than ten minutes a day in the sun a few weeks before your holiday.

Increase this to twenty minutes and then thirty minutes each week before your trip.

Ultimately, the secret to extending your tan is to create a simple tanning ritual that’s easy to maintain. It’s not too early to get going, so spend some time finding what works for you before you have to hit the beach.

Buffing & Scrubbing The sun stimulates the production of a pigment called melanin in your skin, which colours the top layer and gives you that bronzed tone. This layer of skin naturally sheds around every two weeks or so. This is why it’s a good idea to give your body a scrub and gentle exfoliation before you head

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outside to ensure that all your skin cells are at the very start of their new cycle.

You don’t need to go all out with super fancy scrubs; some rock salt blended with a bit of honey, or brown sugar and almond oil will do the trick just fine – have a pair of exfoliating gloves handy. Apply your scrub in small, circular motions all over your body to remove those pesky dead skin cells and smooth your skin’s surface. This ensures a more even tan and helps make your tan last longer.

It’s important to give your body a weekly exfoliation (no matter the time of year) to help remove dull, parched surface cells and prepare the skin for the self-tanning to come.

A gentle exfoliation after a long, hot bath is also said to stimulate blood flow around the body and can ease cellulite.

Super Moisture Keep moisturiser on hand during summer; if you’re heading for a holiday in the sun you should be moisturising at least twice a day and continuing the ritual for at least a week after your trip. This will keep your skin soft and supple while in the searing sun and increases the life-span of your tan.

Regular moisturiser won’t quite do the trick alone so use a moisturising sun screen for helping you live life well

ultimate protection. Sun screens contain extra ingredients like Aloe Vera to soothe skin; and others have tan-enhancing ingredients that stimulate your melanin production to maintain your tan. Look out for natural one’s that don’t damage your skin.

Tan accelerators like tanning pills and drinks still require sun or UV lighting to work. The same moisturising rules apply here, too.

Check the ingredients; you may be simply buying a multivitamin or supplement. In this case, you may as well buy a carton of carrot and orange juice and eat a steak to give your body the same supplements naturally - it would taste better too.

Canthaxanthin is used in tanning products. It is a dye similar to the chemical that makes carrots orange. It occurs naturally and can also be made in a laboratory. It’s also used as medicine.

Nature’s vitamin D may increase your levels of happiness, but the sun can also increase your chances of developing skin cancer.

lookwell

You can also use a bronzing lotion to help accelerate the look of a natural tan, instead.

They include a light artificial colour to help while your real tan is building.

As well as moisturising skin from the outside, you also need to hydrate it from the inside.

Dry skin gets flaky, this means it will shed sooner rather than later. The most important thing you can do is stay hydrated – this can’t be stressed enough. Increasing your water intake is paramount, especially in the sun when you lose more water through sweating.

Hot baths can also dehydrate your skin, leading to faster peeling. If you are going to bath, add a teaspoon of coconut oil to it. Or, stick to cool showers – you can also use a moisturising shower oil to really lock-down your colour.

Sun Protection Whatever sun screen you chose to use, make sure it’s above factor 15 SPF protection. A higher SPF protection factor won’t stop you from tanning; it will simply help to protect your skin from UV damage, including drying, premature aging and even skin cancer.

Not all sunscreens are made equally so you will need to test out which ones work for you. It’s always best to check the cream ingredients and the expiration dates. In general, though it’s best to choose a broadspectrum sunscreen that protects against UV-A and UV-B rays. If you’re worried about oily skin, don’t be! There are plenty of great water-based sun screens that will work with your tricky skin.

Contrary to what you might think, the higher the SPF, the smaller the increased benefit.

SPF 30 isn’t twice as strong as SPF 15. While SPF 15 filters out 93% of UVB, SPF 30 filters out 97%; only a slight improvement.

CAUTION Before buying any skincare product check the ingredient list to make sure you aren’t putting anything unsafe on your skin. Look for natural and non-irritating UVA/UVB filters like titanium dioxide or zinc oxide.

did you know?

The term ‘tanning’ comes from the colour tan when, in the Western culture of Europe, it became fashionable for young women to seek a less pale complexion.

KONJAC

BEAUTY SPONGE 6 Tips for wearing Sun Screen 1. Apply your sunscreen 15 to 30 minutes before you go out in the sun. Put the sun screen on any part of your body that might get exposed.

2. Don't forget the easy-to-miss spots; the tips of your ears, your feet, the back of your legs, and, if you have one, your bald spot.

Since your lips can also get sunburned, use a UV-protective lip balm regularly.

3. No matter how long-lasting it's supposed to be, reapply sunscreen at least every 2 hours; more often if you're swimming or sweating.

4. Pay attention to the expiration date on the bottle. Sunscreen loses its effectiveness over time.

5. Wear sunscreen whenever you're out during the day and not just when it’s sunny. On a grey, overcast day, up to 80% of the dangerous UV rays still make it through the clouds no matter the season.

6. Certain prescription drugs can cause you to burn twice as fast.

Check to see if your medication has contra-indications.

wellnesswarehouse.com

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For Natural Skin Lavender

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BENEFITS

Be careful about how much Canthaxanthin you put into your body, too much can have harmful side effects. What’s more, if you don’t like the colour the tan accelerator has turned your skin; it can take two weeks for your skin to turn back to its normal shade after you’ve stopped using it.

* Suitable for all skin types Ύ īĞĐƟǀĞ ĂŶƟͲĂŐŝŶŐ ĚLJŶĂŵŝĐƐ Ύ džĐĞƉƟŽŶĂů ĨŽƌ ƐĞŶƐŝƟǀĞ ƐŬŝŶ * Naturally alkaline Ύ EĂƚƵƌĂůůLJ ĚĞĞƉ ĐůĞĂŶƐĞƐ Ύ EĂƚƵƌĂůůLJ ŵŽŝƐƚƵƌŝnjĞƐ ƐŬŝŶ Ύ ^ŽŌ ĂŶĚ ŐĞŶƚůĞ ƚŽ ƵƐĞ Ύ īĞĐƟǀĞůLJ ďĂůĂŶĐĞƐ W, ŽĨ ƐŬŝŶ Ύ ϭϬϬй ŝŽĚĞŐƌĂĚĂďůĞ Ύ ZĞŵŽǀĞƐ ŵĂŬĞͲƵƉ ĞĂƐŝůLJ Ύ ůŝŵŝŶĂƚĞƐ ĂĐŶĞ ĐĂƵƐŝŶŐ ďĂĐƚĞƌŝĂ

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livewell do it yourself

21 TIPS FOR

SUMMER

by Skye Forrester

These 21 tips will get you totally prepared for summer. Pack the perfect beach bag, get kids to play outside, throw an impromptu party, have a picnic and make a party playlist…we’ll get you ready for the festive season.

1. PACK FOR THE BEACH Your beach checklist should include: a canvas tote, flip flops, big beach towel, sunscreen, sun glasses, lip balm, beach hat, granola snacks and water, wet wipes and camera.

2. PLAY OUTSIDE Turn off all your mobile technology and take your little ones on an outing. Our children aren’t used to playing outside and sometimes aren’t sure what to do. Show them your favourite outdoor activities like jump rope, daisy chains, hula hoops, Frisbee, hide and seek or roller-skating.

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3. IMPROMPTU PARTY The party doesn’t have to end on the beach; invite your friends over for some snacks and fun. Get your throw cushions and spare blankets and place them in a comfortable circle. Serve easy-to-eat food like pizza, finger sandwiches, chicken skewers, popcorn, humus and pita bread.

Make a big bowl of punch (with alcohol or without) and a pitcher of lemonade, play your party playlist and enjoy!

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Imported by

wholesale@dsinternational.co.za

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livewell do it yourself

4. HAVE A PICNIC

6. COZIER HOME Light and glass décor features are a big trend this summer. Let the summer light into your home with a few mirrors with arty frames, fill some coloured glass vases with bright summer blooms and spruce up bare walls with some delightful vinyl wall prints.

7. PREP FOR GUESTS Your overnight guest checklist should include: a spare house key, make the bed with fresh sheets, make room in the cupboard, keep spare toiletries handy, set out a spare towel, stock up on their favourite snacks, place a few books near the bed, leave important phone numbers and write down any security and household instructions.

10. IN WITH THE NEW Make a list of things you need to revamp your summer wardrobe. Try things on before you before you buy them and take a friend shopping with you – we can be our worst critics! Before you buy something think about what you’ll wear it with. Give old clothes new life by taking them to a tailor.

11. FESTIVE DÉCOR

8. SUMMER SALES You can have a picnic in the park, on the beach, or in the comfort of your own back garden. Pack sandwiches, salads, nuts, cookies, iced tea and napkins into a basket – avoid foods that need cutting. Parchment and twine, lightweight serving bowls, and baking tins are environmentally friendly alternatives to plastic wrap and throwaway containers. Make sure you have a big blanket or table cloth to sit on.

5. PARTY PLAYLIST Pick a mood, theme, or idea to help you organise your playlist. Make a playlist made of songs that all have “summer” in the title, a playlist of only 80’s songs, or songs you loved when you turned 18. Get creative and fun with it.

It’s easy to get lost in a summer sale. Shop smart, plan what you need and go out with a purpose. A light denim jacket, gladiator sandals and bold floral prints are a favourite this summer. Accessories are the best pieces to pick up on sale so plan ahead for these, too.

9. OUT WITH THE OLD It’s almost time for a fresh year to begin so declutter your home and feel free to focus on you. If cleaning out the clutter is a daunting task for you, try throwing away one thing per day. Start with magazines, sample-sized toiletries, unused hangers, pens that don’t work, and delete email subscriptions from sites you don’t visit.

it’s going to be a

balmy summer

locally sourced | biodegradable www.healingearth.co.za

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Take a look at your stored decorations and throw away broken lights or trinkets. Begin stocking up on decorations you might need before the festive rush but don’t haste to put them up; the first day of December is a perfectly acceptable day to begin decorating.

livewell do it yourself

12. KEEP IT SIMPLE Less is more; and that’s ever so true this summer season! Go light on the makeup with a tinted moisturiser, waterproof mascara, a small bit of blush and glossy lip care. Keep a translucent powder on hand.

13. SUMMER SPRITZ To fight the heat, keep a hydrating facial mist handy for a no-hassle way to instantly cool, calm and protect your skin. Mist your face to re-hydrate and freshen up your makeup, or hydrate your hair to soften any split ends.

14. TAKE PICTURES Beach selfies, group party pics, or panoramic views; capture your adventures with your camera or phone. It’s worth investigating a waterproof cover for either.

When you get to your destination snap as many pictures as you like and then set your phone or camera aside and enjoy your time.

15. FIND A CLASS Instead of watching TV or lazing on the couch; get into a hobby. Find crafts classes, swimming classes, dancing classes, hula hoop classes or a chess club. Something you can enjoy all to yourself, or something the whole family can do together.

16. MAKE PLANS If you have the luxury of going away this season, you may not be away the entire time you take off work. It’s important to make plans with your friends and family during the holidays and take full advantage of your time off.

17. GET INTO GEOCACHING

18. FAMILY PHOTOSHOOT Gone are the old family portraits of forced smiles and dorky poses. Natural family photoshoots are the in thing. Organise a family shoot in a beautiful setting and have fun together. Take natural shots of your family laughing and enjoying their time.

19. BE A TOURIST Listening to a tourist visit it for the first time can make you fall in love with our own city all over again. How many of you have taken the cable car up Table Mountain, or gone bungee jumping at Jozi’s Orlando Towers, or checked out the amazing Umgeni River Bird Park in Durban? Go on, be a snap happy tourist in your own town this season and you’re guaranteed a story to tell!

20. HOME DIY Put those endless hours of browsing Pinterest to the test and make that beautiful book stand or wine rack you’ve been itching to try! You’ll get the satisfaction of having made something on your own and at half the price of the designer store.

21. PRACTICE GRATITUDE An attitude of gratitude can go a long way in keeping that smile on your face all the way through summer! Be mindful of the joyous moments and keep focus on those. You might even find an abundance of happiness you didn’t know you had.

DAILY ESSENTIAL Down to Earth Revive Moisturiser Moisturiser is an all-important basic beauty care item but getting the right one is sometimes tricky. Sometimes they feel too greasy and other times too thin.

The Revive Moisturiser from Down to Earth has the perfect consistency and feel on your skin. Shea, Avocado and Coconut oil moisturizes, Aloe soothes and calms, and Vitamin E combats ageing.

Evening Primrose and Wheat Germ oil are regenerating and African Potato extract is healing and balancing. Expect a hint of lavender and geranium scent when you spread it on your face.

Thailand February 14

14 nights

The Highlands Bangkok; beautiful temples, wonderful food, and the Emerald Buddha.

Travel north to the Golden Triangle, hill towns, hot springs, and elephant riding.

We end in the beautiful city of Chiang Mai.

INDIA APRIL 4

19 nights

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

Walking Tour of

Tuscany MAY 24

9 nights

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

Optional side trips in Italy

Iran SEPTEMBER Jewel of Persia

Join the world’s largest treasure hunt. It’s a pastime in which a container holding secret little treasures is hidden at a particular location for GPS users to find by looking up coordinates posted on the Internet.

There are tons of geocaches near you, just waiting for you to find them.

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lookwell

Using herbal hair dye will help reduce the chemical load on your body.

Back to your roots Certain natural hair products have stood the test of time and come with us through the ages. Cath Price from Love My Hair spills the beans on products used in ancient times that are still effective today.

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helping you live life well

Thankfully, plant extracts were also brought into the mix and 5000 years ago Egyptians and Indians were using a variety of botanical extracts to dye and condition their hair, including henna, indigo, amla, shikakai, turmeric and alfalfa. Ancient Babylonians believed henna had magical properties and attracted good spirits. The plant was widely regarded as a symbol of good luck and health and was used to enhance both hair and skin during celebrations.

The indigo plant is well known for the dye it’s used to manufacture. It’s also a well-known herb used in Ayurvedic treatments. For centuries it has been used to treat depression, respiratory problems and detoxify the liver.

Modern research shows that a tincture of indigo helps remove carbon tetrachloride (found in cleaning agents and aerosols) from the liver. A paste made from the leaves helps heal sores and ulcers.

When henna and indigo are used together, they give hair rich shades that range from red to black.

Henna (Lawsonia inermis), indigo (Indigofera tinctoria), amla (Emblica officinalis) and shikakai (Acacia concinna) are still used as effective hair dyes and hair conditioners. It is now becoming more widely known that these plants not only colour and condition hair but also benefit the whole body. Perhaps the Babylonians were not far wrong.

Amla contains high levels of vitamin C, A and essential fatty acids. It promotes hair growth, helps prevent dandruff and makes hair shiny and smooth. Shikakai is anti-fungal, balances the pH of the scalp and makes hair glossy.

Henna maintains the acid-alkaline balance of the scalp which helps prevent dandruff, itchiness and premature hair loss. It binds to the keratin protein in hair and colours hair by coating each strand in a protective film. This seals and repairs the hair cuticle, reducing breakage and giving hair a lovely shine.

When it comes to dying our hair, going back to our roots has many advantages. Whether or not we choose to believe that using henna attracts good luck and health, there’s no doubt that plant extracts are a better option to reduce the chemical load on our bodies and the environment.

l a c i m a Low Che

al

Our ancestors also experimented with equally unpleasant chemical dyes. In the early 1600’s people lightened their hair with ‘Oyle of Vitrioll’, otherwise known as sulfuric acid, and ancient Greeks and Romans mixed lead oxide and calcium hydroxide to make black hair dye. When the lead proved too toxic this recipe was changed to incorporate fermented leeches.

Henna is not only good for hair though, it can be used to cool burns and sooth ringworm, eczema and fungal infections. An oil made from henna flowers is used in Ayurvedic medicine to relieve muscle aches, and the seeds are used in deodorants and to regulate menstruation.

Ch em ic

quashed tadpoles and goat fat smeared into your locks may not sound very appealing but these are hair dye ingredients that were commonly used in the Middle Ages and in Ancient Egypt.

10 0% H erbal

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Both of them contain compounds that nourish and rejuvenate both hair and scalp.

w o L

Ult r

rbdid you know? e % H Henna and Indigo have been used 0 0 1 for over 5000 years to colour hair.

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lookwell

henna leaves

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read well book reviews

Book REVIEWS

Our pick this month provides delicious food education, busts myths and analyses data. See and appreciate what’s happening in the world around you with a few good reads. this book the perfect sous chef in your kitchen. Jamie has done all the research on the nutrition front; so you can cook with ease knowing each recipe is designed with your best interests at heart. Available at selected bookshops and through Amazon.

Cape Fusion | Shane Sauvage Jacana Cape Fusion is a gastronomical journey through the beautiful and innovative Cape. This is the third book from award winning Chef, Shane Sauvage. Breathtaking photographs of the food and Cape are taken by international award-winning photographer, Sarie Pretorious. Known as South Africa’s fusion father, Sauvage inspires even the most lacklustre cook to celebrate life through food. An interactive food and wine pairing chapter together with multi-award-winning winemaker Johann Fourie further your understanding on pairing great wine with delicious food.

Available at selected bookshops and through Amazon.

The Big Fat Surprise | Nina Teicholz Every once in a while a theory comes along that turns everything we think we know about food on its head. Recently there’s been much debate about what healthy eating really means. Nina Teicholz is a New York Times bestselling investigative journalist with a big fat opinion. In The Big Fat Surprise, Nina Teicholz reveals her research on how the low-fat nutrition advice of the past sixty years amounts to an uncontrolled experiment on the entire population, with disastrous consequences for our health. Delightfully well-written, her book overturns conventional wisdom with a ground-breaking claim that more (not less) dietary fat is what leads to better health and wellness. Available at selected bookshops and through Amazon.

Penguin Random House

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It’s a book to practice from the heart and perfect for anyone who has ever felt less than amazing for a time. Good things are happening all around us, all the time – all you have to do is take in more good.

Available at selected bookshops and through Amazon.

Simon & Schuster

Everyday Superfood | Jamie Oliver Jamie Oliver, aka The Naked Chef, has always put himself out to try and test the most nutritious food we can eat. He’s been a frontrunner in shifting the way schools think about food and nutrition in the UK and Europe. This time he’s sharing everything he’s learned in his twenty years of being a chef. As Oliver puts it; “Food is there to be enjoyed, shared and celebrated, and healthy, nourishing food should be colourful, delicious, and fun”. Colourful, delicious and fun is exactly what makes

from positive experiences but efficient in learning from negative ones. To overcome this innate challenge, he developed four HEAL steps of taking in the positive: “Have a positive experience; Enrich it; Absorb it; and if you like, Link it to negative thoughts and feelings to soothe and eventually replace them.”

Hardwiring Happiness | Rick Hanson Harmony Rick Hanson unpacks a simple method to transform our brains into centres of calm and happiness. He explains how the brain has evolved along a negativity bias that makes us less adept at learning helping you live life well

Dataclysm | Christian Rudder Crown Imagine the detailed history we’re able to write in a time where we live our lives online. Analysing minute and granular data on billions of individuals around the world can reveal how we are living, what we like, what we search for and who we really are when we think no one is looking. That’s exactly what Christian Rudder reveals in Dataclysm. The book is much like Steven D. Levitt and Stephen J. Dubner’s Freakonomics – it provides an illuminating and accurate picture of every facet in current human behaviour and details on a revolution in the making. Did you know that you tend to date more frequently and successfully if people either love you or hate you than if everybody just thinks you’re ‘kind of cute’? And what does it mean that women are more ‘race-loyal’ than men?

Find questions and answers like this in this curiosity-inspiring read. Available at selected bookshops and through Amazon.

Please note these books are available on order from Amazon or from selected bookstores.

Sustained weight-loss with the low-GL diet For those new to low-GL, it stands for low glycemic load and is a way to keep your blood sugar levels even. When your blood sugar levels rise, insulin is released into the blood to take the glucose (sugar) out. Some of it goes to the brain and the muscles, but if you have eaten more than you need, the remainder goes to the liver, which turns it into fat and stores it in the nearest place possible - starting with your waist. Insulin is, therefore, the fat-storing hormone. Once insulin kicks in, blood glucose levels drop and this triggers hunger and the release of stress hormones to get you ready to go hunting for more food. Your appetite, sugar and carbohydrate cravings kick in as a result.

The three golden GL rules The best way to achieve stable blood sugar balance is to control the glycemic load – or GL – of your diet. The reason I focus on the carbohydrate content of foods is that the other two main food types – fat and protein – don’t have appreciable effect on blood sugar. In fact, I recommend you always eat some fat and protein with your carbohydrate, because this will further lessen the effect the carbohydrate has on your blood sugar, thereby lowering the GL of the meal.

For balancing your blood sugar, there are only three rules:

Rule 1: Eat 40GLs a day to lose weight, 60GLs to maintain it Rule 2: Eat carbohydrates with protein Rule 3: Graze, don’t gorge The third rule means eating little and often. So always, eat breakfast, lunch and supper – and introduce a snack mid-morning and mid-afternoon.

This way you’ll provide your body with a constant and even supply of fuel, which means you’ll experience fewer food cravings.

A model low-GL meal Here’s a simple way to apply my low-GL principles to give you healthy, well-balanced and satisfying lunches and dinners. Protein should make up one-quarter of your meal. Protein foods include: fish, meat, eggs or tofu, or a serving of beans or lentils (soya, pinto, borlotti and lentils have the most protein). Another quarter of your plate should have starchy carbohydrates, such as brown rice, potatoes, wholegrain pasta, wholegrain bread, quinoa and couscous. You can also include pulses such as kidney beans, butter beans or chickpeas split peas or lentils as your carb portion, because they contain carbs and protein, so this further lowers the GL of your meal. Half your plate should contain a variety of fresh, low-carbohydrate vegetables or salads.

To learn more about my low-GL diet principals and the importance of balancing your blood sugar levels for weight-loss visit www.patrickholford.com/advice/the-secret-to-successful-weight-loss

Win three months’ supply of Patrick Holford’s Appestop, one of the products in his Low-GL diet range, by sending an email to hayley@urbanhousemedia.co.za with Wellness Notes with Patrick Holford in the subject line by

30 November 2015

STAND A CHANCE TO

WIN!

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movewell

fitness, sleep & massage

"

No matter what challenges you might be facing, having a strong team behind you and a fit, positive mind is all you need.

Overcoming CHALLENGES

After an accident left Gordon Stevens in a coma with multiple broken bones, he found a way to regain mobility, teach himself to walk again and get back onto a fitness regime. We speak to him about courage, determination and getting back on track.

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erseverance, determination and willpower are words synonymous with a vigorously active lifestyle.

Anyone who frequents a gym or workout class will understand what it takes to get out of bed on a dark, early winter morning, put on your training shoes and head to the gym. It’s not easy; often the hardest thing about a workout is deciding whether or not to go through with it.

did you know?

Squats are an excellent way to exercise. Do them properly and they work the whole body. Studies show squattings creates major functional benefits like better mobility, faster walking speed, bone strength and core strength.

If this sounds familiar, you’ll also know the feeling of accomplishment, pride and the unmistakable rush of happy chemicals that comes from a great workout. This is, after all why you’re doing it.

Now, imagine you didn’t have a choice.

Imagine you were stripped of the physical ability to exert your muscles and confined to your bed without the possibility of ever running or walking again. This was the challenge staring Gordon Stevens right in the face. Gordon, a previously skilled, motivated and super-fit personal trainer, had an accident leaving him in a coma for three and half weeks.

“When I woke up I was traumatised. My body felt broken all over.” Gordon had broken his collar bone, shattered both femurs, punctured a rib and kidney and was in critical condition for 10 days before the doctors induced a coma. A week after he woke up, he had a 9 hour long spinal and leg fusion surgery. “I remember it being 4am and I was lying wide awake not being able to move, with only my thoughts”.

Gordon’s preciously active lifestyle looked

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like an impossible reality. “Doctors and specialists said I would never walk straight, or be able to bend over, or train other people and do any form of weight training”.

What could have led to a bitter end, Gordon took as a chance to meet the challenge in front of him. “I could choose to be negative and not get better, or be positive and grateful to be alive and breathing. My faith and connection with God grew stronger - I didn’t have anything else.”

Mind Over Matter

Gordon worked on himself a little bit each passing day and grew stronger and stronger in his determination. “I went from strength to strength and through hard times and obstacles; I didn’t give up”.

Recovering from a life-altering incident requires a huge amount of support from those around you. You’re not going to feel strong every day; so on those days you doubt yourself it’s good to have someone to lean on. For Gordon, it was his family – in particular, his mother, father and sister.

“They have held me every step of the way.

They taught me unconditional love and always believed in me.”

movewell

fitness, sleep & massage

Two and a half years after the incident, he was reinstated as a trainer at Point Virgin Active – a dream that had seemed impossible. On Gordon’s return he had back-to-back client bookings and was fully booked for sessions within a month.

“Believe in the beauty of your dreams and surround yourself with people who do, too.”

Being good to those around him and believing in himself are two practices he takes very seriously.

Often life-changing events leave us with an epiphany and realisation about ourselves and life. Gordon has found purpose in inspiring others and sharing his journey. He has learned the importance of independence and, equally so, how important it is to have others lean on you. “Every day I live in the now and don’t take anything for granted… I’m grateful to be fully booked and to be able to help others every day, like those that have helped me through my recovery”.

Additive to Daily Life

“Being inspiring and motivational to others is part of my goal.

I want people to realise they can do anything they set their hearts on.” To this end, Gordon has developed a brand called TeamStevens300 where he is continuously expanding his team of personal trainers and promoting his method of training and diet. Giving back to society sees Gordon working with children at the House of Grace Orphanage in Durbanville. “I want to make a difference in not just my life, but those around me too”.

Starting a fitness journey when you don’t feel capable can be difficult. His advice is “don’t give up; consistency is key and it will be worth it in the end. Make sure you set realistic goals and have a plan to put into action. Have a reward system. It’s so important to treat yourself for achieving your goals.”

FREE GROUP TRAINING SESSION

IN CAPE TOWN (Valued at R120)

Join Gordon, Sujay and Kirsty, for a fat burning, toning, high intensity, full body weight functional group training session.

Meet any Saturday during the month of November at 7.50am at Green Point Park entrance (opposite Virgin Active) Bring water and a towel. All ages. All fitness levels

More info:

Kirsty 0723483069, #Rockers300 session rockers300team@gmail.com

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livewell grow your own

When life gives you lemons; give thanks.

Long live

lemons

Lemons have a great reputation as an essential immune booster, a great alkaliniser, fat-burning food and natural delight to the taste buds. They’re commonly used in food preparation because of their unique sweet and sour flavour which makes them one of the most versatile fruits in the world. If you’re planning on a daily dose of lemon juice, we think you should plant a lemon tree.

did you know?

The lemon plant roots from Asia and many believe the first lemons come from Southern India, Northern Burma, and China. Today, lemons are found in myriad variations from Genoa to Perth and this little yellow sour fruit has had global influence on our society from pop-culture in idioms and slang, to ancient alternative medicine and home remedies.

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rinking a glass of warm lemon water every morning does wonders for your liver, kidney and skin. Lemons help balance your bodies PH level, flush toxins from your intestines and they’re full of vitamin C, citric acid, and minerals. Because of these amazing health benefits, lemons are used to treat a variety of conditions from dandruff and chapped lips to gout and acne.

Lemons can be pricey when you find them in a store, but the good news is these hardy trees are pretty easy to grow, so long as you show them the love they need. Lemon trees are considered evergreen in hot climates and you can have a bountiful supply of nature’s miracle citrus fruit all year ‘round, even indoors dependent on the variety you choose. When you fall in love with lemons, you’ll use them every day. So, why not grow a lemon tree of your own? helping you live life well

GROWING OUTDOORS Lemon trees grow best with all-day exposure to the sun and shelter from the wind. While these trees can tolerate even very poor soil conditions, they can’t stand to be freezing cold or have wet feet. Plant them in the highest areas of your garden to avoid exposing them to cold air that accumulates in low spots and to make sure the water drains.

Be sure to pick up twigs, fallen fruit and debris under the canopy of the lemon tree and get rid of it immediately. This keeps the area clean and discourages pests and disease infestations. It’s a good idea to water your outdoor lemon trees regularly – this keeps them healthy and maximises the quality of their fruit production. Keep newly planted trees evenly moist but not soggy or wet until they are well established in your garden.

livewell grow your own

Water your lemon trees lightly throughout winter months to prevent damage to their roots from the cold.

Lemon trees are hungry plants so it’s important to fertilize these heavy feeders regularly with products formulated for citrus trees.

FEEDING: Feed nutrient deficient lemon trees (yellowing of the leaf) with magnesium Sulphate, Starke Ayres Nutrifeed or Trelmix. Lemon trees should be fed regularly with a slow release organic fertilizer high in nitrogen such as :1:5 Organic or Gorganic liquid fertilizer. Prune your outdoor lemon trees in the spring after all danger of frost has passed. They’re relatively well behaved so won’t require much pruning. Remove dead branches, any limbs that rub or cross each other and trim any damaged wood. Remove water spouts anywhere on the tree and look out for suckers that emerge anywhere below the bud union.

Allowing a lot of heavy fruit to stay on your lemon tree can damage the limbs. Pick the lemons as they ripen. Besides, you can never have too many lemons on hand.

GROWING Growing a lemon tree is a genuinely fulfilling experience that requires a commitment of love, care and a little patience to yield the best fruits. It’s not a difficult task, even for beginners, so long as you serve the plant’s basic needs.

The first thing to remember when shopping for an indoor lemon tree is the size of your pot or container. Lemon trees need plenty of

Get all your garden essentials from

room to stretch their roots. A 40 to 60 litre container should suffice, and under normal conditions, a lemon tree in a container that size can grow up to 2.4 meters.

Even though lemon trees aren’t too fussy about their soil, they prefer well-draining, slightly acidic soil. Keep the soil evenly moist and fertilize as needed. Your lemon tree needs lots of light to grow so make sure you pace it on a sunny patio, balcony or deck.

Your indoor environment will never be completely ideal for your lemon tree, so make some time in the spring and summer months to set your plant outside during the day. This will make sure it has the best chance to pollinate and bear fruits for you to enjoy.

LEMON PESTS Your lemon tree will let you know when it’s not doing too well. You’ll notice anaemic, yellowing, or white frosted leaves, lumps and bumps or aphids on the stalk. Whiteflies, aphids, scales and mites are a problem for your lemon trees. They cause premature fruit drop and blemish your lemons. Horticultural oils are a great aid in getting rid of insects when they’re still in the larval phase of their lifecycle. Insecticidal soaps or neem oil sprays are fairly effective in controlling adult insects pests.

A cup of vegetable or canola oil mixed in 4 litres of water makes a great base for your natural lemon tree pesticide. The oil will suffocate tiny pests and prevent an infestation. Add cayenne, chili or garlic powder to deter bugs from making a home in your tree.

DIFFERENT TYPES OF

LEMONS & LIMES locally available LEMONS Cape Rough - Winter lemon with a dark, rough skin and juicy fruit, with large seeds. Bears for up to 9 month.

Very hardy variety.

Eureka - Year round bearer. Thin smooth skin, juicy and almost seedless fruit. Fruit mostly borne on outside of tree.

Lisbon - Year round bearer especially winter and spring. Juicy, seedless fruit with thin skin. Fruit mostly bourne on inside of tree.

Meyer - Winter fruit bearer.

LIMES West Indian Lime Tree - Bears in Winter. Small fruit. Very popular with chefs. Small thorny variety but ideal for decorating a pot as subject.

Tahiti or Bearss Lime Uniquely fragrant & spicy lemon.

Nearly thornless tree. Small fruit approximately 6cm diameter. Popular in cooking. Fruit has excellent shelf life.

Kafre Lime - A dwarf citrus tree Ideal for pots & decks. Grown exclusively for the leaves used in Asian Cuisine. Fruit rind is often grated as well as they are very sour. Fruit is often frozen fresh in freezer bags for future use.

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

Each branch will give away 2 x lemon trees with a bag of Reliance Coarse Compost with each tree for purchases over R250. All you need to do is place your till slip into the box provided (slips should reflect purchases of R250 or over) and a winner will be drawn at the end of November. Don’t forget to write your details on the back of the slip. Winners will be notified by email or telephone end of November.

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

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WIN 51

ADVERTORIAL

NATURAL PET CARE

By Paul Jacobson

Prevention is better than cure

Spring and the beginning of summer is a beautiful season in South Africa but it can be a problematic time for pets, when fleas and mites are rife.

Anticipating this issue goes a long way towards preventing it especially when you have a solution that has no negative side effects. Once you notice fleas on

your pet you can almost be assured that they’ve bought fleas and eggs into your home affecting your carpets and furniture. You can prevent this easily. Khakibos has a proven track record of being an excellent flea and tick repellent. Many older folk have memories and stories of covering their carpets and curtains with Khakibos, to protect their homes from flea and pests. Unlike conventional flea poisons, Khakibos is safe and natural and can be sprayed directly onto your pet. That’s if they’ll let you – for pets who do not like to be sprayed (mainly cats), Khakibos is available in powder.

FLEA FACTS

Fleas are ancient, they’ve been with us for 160 million years. Larvae feed on organic material then they weave a tiny, silken cocoon and pupate.

Adult fleas will spontaneously emerge from their cocoons when they sense a host animal. They take cues from things like increased carbon dioxide, temperature and vibrations. Fleas can jump up to 30cm – about 200 times their own size. They feed from animals like cats and dogs needing to feed on blood before reproducing.

Females lay about 500 eggs. In optimum circumstances fleas can go from egg to laying eggs in two weeks. They’re irritating and itchy for cats and dogs but are also associated with other diseases like skin allergies and tapeworm.

lovewell charity

Cultivating Patience

Patience is a crucial component of well-being. It colours our relationships, influences our perceptions of experiences and has a direct impact on our health – countless studies indicate a correlation between impatience and coronary disease, high blood pressure, and other ailments. Impatient people often also make poor decisions, because they jump to conclusions or misinterpret situations.

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espite knowing a lack of patience affects our quality of life, we still find ourselves feeling exasperated with our family and annoyed by people we interact with. Even when we intentionally make time to meditate, impatience can still interfere: why am I so distracted? Why can’t I just focus on my breath? Why can’t I sit still?

3. ACCEPTANCE that we are connected to everyone, that we are not islands While these three principals appear simple, they can be complex concepts to grasp and internalise. While building your patience muscles, practice mindfulness so you can identify when you are feeling impatient.

At the Earthchild Project, patience is a core component of the work we do with children from under-resourced communities. The children experience violence, substance abuse, and poverty on a daily basis and this can result in behavioural difficulties.

In these situations, patience is crucial for effective communication. We may enter a class with the best intentions, but without patience our efforts fall flat and can even be counter-productive. Patience protects the connection we work hard to establish with our Earthchildren, and with ourselves.

When you find yourself rushing, breathing quickly and shallowly, clenching your hands and/or your jaw, take a few deep breaths and check-in with yourself: “Does this feel good? Will feeling impatient improve the situation?” The answer will generally be , “No”. Use the opportunity to relax your body. Impatience might be triggered by physical factors like dehydration or hunger. Make sure you’re drinking enough water through the day and eating regular meals.

If you feel frustration mounting, it is possible to turn that feeling around by cultivating acceptance:

Once you have identified a lack of patience, you can transform this into gratitude to the person for teaching you a profound lesson in mindfulness.

1. ACCEPTANCE of what is here in the present moment 2. ACCEPTANCE that everything changes

For more information about Earthchild Project: www.EarthchildProject.org

Paul Jacobson is the owner of Vondis Holistic Pet Nutrition www.vondis.co.za

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helping you live life well

THE POWER OF ORANGE It’s odd to wipe toxic chemicals all over your oven, floors, counters, and toilets in order to get them “clean,” but that’s just what the majority of us do with conventional cleaners. Advertisers spent billions in 2011 to entice shoppers to buy more and more stuff. So it’s not surprising that our homes are full of things we don’t even use — or like. This stuff just so happens to be where a lot of toxic chemicals lurk. It’s the small changes that make the big differences over time. Cleaning products are necessary for maintaining attractive and healthful conditions in the home and workplace. In addition to the obvious aesthetic benefits of cleaning, the removal of dust, allergens, and infectious agents is crucial to maintaining a healthful indoor environment.

When considering natural cleaning in your home or office you should be thinking orange. Triple Orange are eco-friendly products that simplifies your life by providing you with a non-toxic solution to all your cleaning requirements.

With Triple Orange Wonder Gel doing all the hard work of cleaning and Triple Orange Bio-Det taking care of your laundry, you only need two things: •

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

•

Bio-Det: a laundry soap (hot or cold water) machine or hand-wash. The combination of ingredients is gentle on your fabrics and will leave your clothing soft and smelling citrus fresh Orange oil is the main ingredient, aside from the therapeutic benefits of orange oil it is also a powerful degreaser.

Extracted from the peel of the sweet orange, orange oil breaks down grease naturally. Triple Orange products are pet friendly and eco-friendly, have not been tested on animals are biodegradable and formulated with, naturally derived ingredients that are hypoallergic and since oranges grow on trees are a renewable resource.

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

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

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lovewell

eco mom & baby

"

“The idea that babies should eat only bland food is a myth that has somehow become our cultural norm.

There’s absolutely no science behind it.”

Susanna Block, Seattle paediatrician

Favour flavour

Traditionally, Western babies are fed pretty flavourless plain food. Research shows that this isn’t necessary and seasonings and spices will benefit early development. Breast milk is not necessarily bland either – it takes on the flavours of the food the mother eats.

If you’ve just had a curry, your breast fed baby will be tasting something similar. Once you move your baby onto solids, feel free to add rosemary in with your gem squash, put paprika on your chicken and mix parsley in with your sweet potatoes. Even spicier options like ginger are good. Here are some excellent food choices with suggestions for added flavour.

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lovewell

eco mom & baby

Blueberries

Lentils

Blueberries have flavonoids called anthocyanins. These are reported to be good for babies eyes, brain and urinary system.

Lentils are a great mainstay, they’re inexpensive and easy to cook. They’re filled with protein and fibre.

TRY THIS: Pour half a cup of boiling water to a quarter cup of blueberries. Once they’re mushy, remove the water. Mash them up then add some plain yoghurt and cinnamon.

Yoghurt Use yoghurt from as early as 6 months. It boosts immunity, supports the digestive tract, and supplies calcium and vitamin D, which contributes to healthy bones and teeth. Buy yoghurt with live cultures and without added sugar or harmful preserving agents.

TRY THIS: Lentils can be mixed with veggies and rice. Cook your lentils with a bay leaf and add basil, oregano and lots of lemon juice.

Broccoli Dietitian Kate Geagan, author of Go Green, Get Lean lauds broccoli for its folate, fibre and calcium content. First steam your broccoli; then cool or even chill it.

TRY THIS: After steaming, cool your broccoli down and chop finely. Add some tahini and lemon juice or hummus.

SPICE LIST

TRY THIS: Yogurt with pureed apple or squashed banana is delicious. You can add vanilla or cinnamon as well. As an alternative, mix it with mahsed avo sprinkled with herbal vegetable salt.

Avocados Creamy, nutritious avos are the perfect food. Apparently the fat composition is similar to breast milk, says nutritionist Leanne Cooper. Babies need unsaturated fat and this is an excellent source.

TRY THIS: Mash an avo and blend it with yoghurt or raw cacao. You can even spread it onto apple slices. Avo mashed into sweet potato with a dose of seasoning is also a great option.

Experiment with flavours and spices like: • • • • • • •

vanilla cinnamon mint nutmeg anise pepper garlic

• • • • • • •

curry powder basil rosemary dill oregano lemon zest ginger

Gem Squash Gem squash has a wonderful texture and is an excellent source of vitamin A and C. Boil it or roast it.

TRY THIS: Once it has been cooked mash it up and sprinkle on a small amount of cayenne pepper. You can also add parmesan cheese.

did you know?

Exposing tots to the exciting flavors, textures, shapes, and colours of different foods sets them up to be healthy eaters for life. Feeding babies bland and processed foods may set a predisposition for processed foods over natural foods.

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lovewell

eco mom & baby

Family matters

By Georgina Vintin

Running a family is a bit like running a business, there’s a lot of admin and structure to put in place.

We’ve put together a list of constructive things you can do to feel more organized and secure. We also look at security from an emotional point of view. Get all your family affairs in order and double check the connection and communication in your family – see if it has a healthy basis.

PRACTICAL HOME TIPS •

•

Teach children Mum’s phone number, their address and make sure they know Mum’s full name.

•

See that everyone in the house knows how to use the alarm system, (if there is one) or knows the security checks in the house and has emergency numbers on their phones.

•

•

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Put emergency contact numbers on the fridge. This includes the security company, police, ambulance, hospital, local GP, the neighbour and a close family friend or relative.

Put ICE entries (in case of emergency) on each family members phone – this means if your phone is lost or if you’re in an accident someone will know who to call.

Check that kids and nannies know how to use the phone.

•

Run through basic safety with children and include things like not opening the door to strangers.

•

Make a will and keep it in a sensible place.

•

Check insurance details once a year and keep payments current on medical, car and household.

•

Let everyone know what to do in case there is an accident or emergency – which hospital to go to, which ambulance to call etc.

•

Have a spare house key hidden somewhere on the premises – make sure it’s well hidden.

•

Make duplicates of all the important papers like birth certificates, I.D documents, passports – scan them and keep them on a memory stick somewhere safe.

helping you live life well

•

Allocate a file for each family member, this is where you can store things like medical records, exam certificates and other important information.

•

Back up everything on your computer including documents and photographs – put them on an external drive that’s locked away or at least in a different place to where your computer is normally kept.

•

Jot down bank codes and bank account numbers and let a trusted person know how to get access to these for extreme emergencies or alternatively give someone power of attorney in case you end up in a coma or have an accident.

lovewell

eco mom & baby

EMOTIONAL SECURITY As well as the practical aspects, children also need to feel emotionally secure. Many parents ask me how they can connect more on an emotional basis with their children.

I consulted with a father who admitted he had been fairly absent in his relationship with his two teenage children. Prioritising work and having to go overseas frequently, he didn’t allocate a lot of family time. He is now in the process of a divorce and asked me to help him develop a closer relationship with his children. He has the kids every second week, and he’s decided to work less and spend more time with them.

I met with Dad and daughter (aged 15) and asked them to show me how they normally communicate. They struck up a conversation and chatted away about a current concern while I sat and observed.

During their interaction I saw something fairly typical in communication patterns between parent and child. With good intent, the father straight away started trying to fix or create a solution for the daughter

around the problem. Almost immediately I could see the daughter disengaging, losing interest and stopping eye contact. After a few minutes, I interrupted and asked the daughter to explain how the conversation felt for her. She said she’d heard it all before, it was like a lecture and it never helps.

With permission I started a conversation with the daughter around the same topic, with the father as the observer. I used very simple key skills like curiosity (from a ‘not knowing’ position) and I listened. Lots of questions allowed the daughter to delve deeper and deeper into the problem. Through our chat she came up with a solution. It was a solution she found and so she was able to own it.

The outcome was a surprise to the father; it was something the father hadn’t imagined was at the core of the problem.

Someone once said:

“The biggest communication problem is that we don’t listen to understand, we listen to reply.”

It sounds simple, but we often fail to do this. We need to be more curious and understanding. Parents can learn skills to help them connect with and understand what’s happening in the world of their children. What’s also important though, is that through our communication we send the message that we want to stay connected to them and understand their internal worlds. This will contribute to their emotional security.

Georgina offers the first session FREE to all Wellness Warehouse readers.

To explore these ideas further, Georgina Vintin, Systemic Therapist, works with Couples, Individuals and Families across Cape Town. Her work is brief, up to 8 sessions, seeing sustainable change fast. www.systemic-therapist.co.za.

Georgina Systemic

“Working a with the in families wi exploring p are contex complexiti within whi looking thr that we ca understand most impo

marriage & relationship co depression |

Georgina offers psychotherapy for couples, individuals, children and families.

Location: Cape Town Centre,

T: 0724778807 E: georgina_ W: www.systemic-therapist

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kloof street clinic

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

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Georgina Vintin, MSc, PG dip, Systemic Psychotherapy “Working and thinking systemically with the individuals, couples and families with whom I work means exploring peoples lives and how they are contextualised by the richness and complexities of the relationships within which they live. It is only by looking through our lives with this lens that we can begin to explore, connect, understand patterns, self-reflect, and most importantly, create change.”

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T: 0724778807 E: georgina_vintin@hotmail.com W: www.systemic-therapist.co.za

Sri Lanka Journey • W i t h S h ar n i Q u i n n •

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EatSUP Yoga Intimate Group Yoga Classes at Wellness Warehouse Be one of the ‘Follow the Sun’ Yoga Tribe and join us for grounding, nurturing and happiness-inducing Yoga sessions

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SUP & Yoga holiday in Sri Lanka Sri Lanka’s untouched and endless beaches, radiant green rice paddies and vibrant culture will be our home for the next ‘Eat, Play, Yoga Journey’. However, this time ladies, we are adding SUP and surfing to the adventure!

Watch fisherman float on stilts above the waves and turtles crawl up onto moonlit beaches, snorkel across glowing coral reefs, let your senses explode with Indian inspired delicious meals, soak up Ayurveda massages and practice Yoga on the ivory-coloured sand beaches in the morning and sip cocktails at night.

Contact Sharni Quinn on sharni@followthesun.co.za or 0719542816 www.followthesun.co.za

Join us for this two week blissful holiday!

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®

Walk this way Summer feet

By Catherine Hayden

LOSE THE SHOES

Walking barefoot is known as ‘earthing’. It’s long been thought of as a little kooky and ‘hippy’ but science is starting to find it has health advantages. Walking barefoot on the beach exfoliates your feet naturally but the benefits extend beyond aesthetics, it’s also thought to be good for you because of the way your body interacts with electrons in the earth. Possible benefits include improved sleep and reduced inflammation.

BE FLEXIBLE

Feet can get tired. Wearing heels that are too high, or even sandals that are too flat, can tire the feet out. If your feet are feeling the brunt of unkind shoes or too much walking, try this simple stretching exercise: Sit with one leg stretched out in front of you. Wrap a towel around the ball of your foot. Pull the towel back gently until you feel a stretch in your foot and calf. Hold for ten seconds. Repeat five times on each leg. This will stretch your Achilles tendons and plantar fascia (the tissue that connects your heel bone to your toes).

UNDER PRESSURE

Having a foot massage is more than a luxury – it’s good for you. Try out a session with a reflexologist, who will focus on key pressure points to benefit the whole body and improve emotional wellbeing. Millions of people around the world use reflexology to help with conditions like diabetes, anxiety, headaches and even PMS.

HEY, GOOD LOOKING

Summer shoes are all about showing off your feet. Indulge in a professional or home pedicure to get your feet summer ready. Just remember your skin absorbs the chemicals in the products you use, so go natural. Foot scrubs with tea tree oil are a good bet because tea tree oil is a natural antifungal. Peppermint aromatherapy oil is excellent for cooling hot, tired, feet. Apply a good moisturiser daily and use that time to do some selfmassage. There’s plenty of information on pressure points online.

.wellnesswarehouse.com

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shop in store or online at wellnesswarehouse.com 64