New Growth by Wellness Warehouse

Fro LAS m TF ne RE xt E I mo Nnt STO ho R ns EC ale OP fo Y rR 15

Meet our supplier

VIRIDIAN HOW TO

Lose weight naturally

you can do it

ULTIMATE HIGH ENERGY

POWER

YOGA

hot body movement

TEA MASTER The art of spice

Power up your day

GREEN SMOOTHIE Goodness in 5 steps

FITNESS SUPPLEMENTS

Do you need them?

Growth

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PUBLISHER'S LETTER

f you think about what living a successful life requires, it’s quite extensive. Just to run a body needs attention to nutrition, exercise, hygiene and grooming. Minds need input, inspiration and de-stressing. Life itself needs money and resources. Then there’s the social side – relationships need to be cultivated, boundaries set, disputes resolved. There’s really an art to living life well and it’s great to share tips, experiences and knowledge in all these areas.

We are very grateful to all our readers and the fabulous people out there sharing wisdom and concerns with us. This issue is about new growth and with September and the traditional spring clean we hope to inspire new growth into everyone’s lives. Thank you to our yoga teachers who came together to be on our cover. If you are looking to get a beach ready body, hot yoga is a great way to do it. We’ve got all kinds of delicious things to eat from a paleo fondue to raw spinach appetisers and green smoothies. We look at inflammation and how to put more energy into your body. Natural weight loss, fitness supplements, skin scrubs and other useful information fills our pages this month. One thing we’re proud of is our team and their efforts to live a more wellness oriented and green friendly life. Many of our team have elected to catch the Mycity bus instead of using their cars. Rather than it being a hassle, most of them feel much less stressed not having to drive and find parking. Public transport also makes you more real. Well done to them. And well done to you for all the wellness and earth-friendly changes we know you are also making.

magazine helping you live life well

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

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

STORE LOCATIONS

Yours in wellness Dr. Sean Gomes Co-founder

Wellness Warehouse Kloof Lifestyles on Kloof, 50 Kloof Street, Cape Town. 021 487 5420 Wellness Warehouse Cavendish Cavendish Square, Cnr. Dreyer & Main Rd, Claremont, Cape Town. 021 673 7200 Wellness Select Cape Quarter Cape Quarter, Somerset Road, De Waterkant, Cape Town. 021 425 4707 Wellness Select Palmyra Palmyra Junction, Claremont, Cape Town. 021 671 2363 Wellness Select Wembley Square & Wellness Caf Wembley Wembley Square, Gardens, Cape Town. 021 461 3775, 021 462 1007

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

Wellness Select Seapoint Piazza Da Luz Mall, Seapoint, Cape Town. 021 434 0460 Wellness Select Plattekloof Plattekloof Village, Plattekloof, Cape Town. 021 558 7106 Wellness Select Gardens Gardens Shopping Centre, Mill Street, Cape Town. 021 461 2661 Wellness Warehouse Paddocks The Paddocks, Corner of Race Course & Grand Boulevard, Milnerton, Cape Town. 021 551 6335

ON THE COVER:

We spoke to our cover stars Stuart Kirton, Fulvio Grandin, Dave Porter & Jenny Brash about Yoga and what it means to each of them... read more on page 40.

Wellness Warehouse Glengarry Cnr. De Bron & Fairtrees Road, Vredekloof, Cape Town. 021 981 2099

PHOTOGRAPHER: Anton Robert

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

Wellness Warehouse Helderberg Helderberg Centre, Somerset West Wellness Warehouse Waterfront Shop 6105, Ground Floor, V&A Waterfront, Breakwater Boulevard, Cape Town. 021 418 0175

Wellness Support Office 261 Bree Street, Cape Town

021 003 3552 www.wellnesswarehouse.com

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contents SEPTEMBER 2014 EAT WELL 16

TEA TOTAL - Become an expert tea master and brew up potions for relaxation, for energy, to ward off a cold and importantly for delicious taste.

GREEN SMOOTHIE FORMULA - Build the perfect smoothie formula in 5 easy steps, then use this guide to vary the ingredients for new fresh flavours every day.

PALEO FONDUE - This seventies trend is slipping back onto the dinner table. Try it out in paleo form with contemporary recipes sure to seduce your guests.

THAI RAW SPINACH CONES - This traditional Thai snack known as Meang Khum involves wrapping a variety of ingredients in a raw spinach leaf. It’s completely tasty, very healthy and perfect for warding off colds.

BE WELL 24

ULTIMATE HIGH ENERGY DAY - Boundless energy boosts your mood and gives you impetus to achieve everything you need to do. Choose to have a life filled with energy by implementing high energy tips into your daily routine.

INFLAMMATION IN THE BODY - Inflammation is the body’s way of responding to harmful stimuli, but what happens when we expose our bodies to too much harmful stimuli? Dr Yesheen Singh explains.

17 16 LIVE WELL 30

PLANT PEACE - Cultivate your green thumb with easy indoor plants that will purify your home and add some de-stressing, peaceful energy.

5 WAYS WITH ESSENTIAL OILS - Use essential oils all over your home with these 5 innovative ideas.

LOOK WELL 52

NATURAL WEIGHT LOSS – We look at some of the important aspects of keeping a healthy weight from the role chemicals play to the effects of blood sugar levels.

FIND YOUR SCRUB – Scrub away winter skin with gentle exfoliation options. We review the best ingredients to achieve a silky smooth and flawless skin.

MOVE WELL 40

HOT YOGA’S HEALTHY ADDICTION - As more and more hot yoga studios open up, we look at the benefits and details of this increasingly popular movement form. FITNESS SUPPLEMENTS – DO YOU NEED THEM? From different types of supplements to their usage and when to take them, Cross Fit fundi, Tyrone Hatch puts us in the know.

LOVE WELL 48

IMAGO RELATIONSHIP THERAPY – This groundbreaking therapy is making great strides in understanding, healing and improving communication in relationships.

10 14 28 33 36 38 58

8&35

www.wellnesswarehouse.com

REGULARS

Editor’s Choice - Products we love Meet our supplier - Viridian showcases their

range of ethical vitamins and supplements.

Dr Mark Vella offers tools to inspire and

transform your life using new positive beliefs, values and emotions.

Vondis – Care for your pet as you care for

yourself

Journey to Couvaloup in Hopefield. Book Reviews – features books covering

autism, tissue salts, ABC’s and a prison term.

Things you didn’t know -

About fitness supplements

Competitions - 3 Pamper Hampers from Beautiful Earth and a Lapstop computer stand

WIN

EVENTS & happenings Get yourself to an exhibition, enrol in a course or head off to a wine event. Cape Town is full of things to do. ‘REVITALIZE REBORN’ YOGA PROGRAMME 1 to 24 September Tamsin Sheehy and Mariah Betts from the Shala are running a four week programme designed to cleanse and purify the body through ancient yogic knowledge and modern day nutrition. Learn a detoxifying yoga sequence, how to drain your own lymph, strengthen your digestion, get rid of mucus and how and what to eat for abundant energy and mental clarity. R 1190 includes a starter pack. Email: admin@theshala. co.za for more info or to book your place.

WOMEN IN CLAY 23 August to 30 September - Established female ceramicists exhibit their works at the Art in the Forest gallery curated by Cheryl Rumbak. Contact Tel: 021 794 0291 or Email: Almarie@lightfromafrica.com or www.artintheforest.com CELLAR2CELLAR TRAIL RUN & WINE EXPERIENCE 6 September Join the ‘Alice in Wonderland’ themed trail run meandering through eight wine farms renowned for exceptional wines. It starts and finishes at Blaauwklippen Wine Estate, (on the R44 between Stellenbosch and Somerset West). Contact them on email: entries@iqela-events.co.za and visit www.iqela-events.co.za for more info.

DELVERA FULL MOON HIKE 9 September - Watch the full moon rise over the winelands while hiking and picnic-ing on Kalpmutskop in Stellenbosch. For more info contact them on Tel: 021 884 4752 / 021 884 4352 or visit www.dirtopia.co.za.

TULBAGH SPRING ARTS FESTIVAL 12 to 14 September - Expect concerts, art, food and wine throughout the weekend in the picturesque village of Tulbagh. Contact them on Tel: 023 230 1375 or visit www.tulbaghtourism.co.za OPEN BOOK CAPE TOWN 17 to 21 September - Open Book Cape Town is a five-day literary festival with discussions and lectures as well as access to international authors and book-lovers at the Fugard Theatre. Visit www.openbookfestival.co.za for more info.

SPRING & FALL 26 to 30 September - Cape Town City Ballet performs three works by American choreographer John Neumeier at the Artscape theatre. These are Spring & Fall, Vaslav and Le Sacre, all based on the notorious Vaslav Nijinsky. Contact Tel: 021 421 7695 or visit www.artscape.co.za.

FRANSCHHOEK UNCORKED FESTIVAL 27 & 28 September - Wineries in and around the Franschoek Valley showcase their limited release wines and give you every excuse to stock up on your wine collection with great specials. Experience cellar and vineyard tours, food and wine pairings, art exhibitions and live entertainment. For more info contact Tel: 021 876 2861, Email office@ franschhoek.org.za or visit www.franschhoekuncorked.co.za

WIN

3 Pamper Hampers

personal care, natural

The Wellness magazine tries out Pilates at the Seapoint Pilates Studio in Cape Town. Stopping in at the Seapoint Pilates Studio for a private session was a real education. All this time I was under the impression that Pilates was just a boring way to exercise. How wrong I was. I had no idea Pilates had such an amazing way of looking at, and understanding the body. During the first half of the 20th century the legendary Joseph H. Pilates developed this disciplined and focused form of exercise that combines western and eastern philosophies. It’s been incredibly successful at healing injuries, improving posture, building strength, increasing body awarenss and so much more. I now understand why Pilates studios are popping up all over. There are so many things that Pilates does – it teaches breathing with movement, balance, co-ordination and positioning of the body. It eliminates bad posture (you can even grow taller as the spine is allowed to lengthen to its natural height). It can also improve general health - correct alignment means vital organs are supported and circulatory and immune systems function more efficiently. Besides that, it makes you feel calm and relieves stress. The Seapoint Pilates Studio is well equipped, has a lovely spacious and clean feel (it even has a view). They have a number of highly proficient instructors and offer private and semi- private Pilates sessions as well as group mat and group equipment classes. Contact Seapoint Pilates Studio on Tel: 021 434 5666 or Email: seapoint@pilatesafrica. co.za or visit www.pilatescapetown.co.za

YOUR SMART PHONE, DOES SO MANY THINGS FOR YOU,

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EDITOR’S CHOICE

Let go and grow We are not the same individuals we were a year ago, a month ago, or a week ago. We’re always growing. Experiences don’t stop.That’s life. Yet we need to remember when we forgive, we heal, when we let go, we grow. A comfort zone is a beautiful place but nothing ever grows there. As our issue theme this month is new growth, this page celebrates growth in all its forms.

Grow some muscles

Learn to stop rushing things that need time to grow

I’m not a great fan of smoothies but I love a chocolate treat. I have discovered you can use protein powder to make delicious healthy chocolate balls. All you do is add ingredients like chopped dates, some seeds, a bit of coconut milk or cream, some honey and BodyLogix chocolate flavoured protein powder. Get your mixture into the right consistency and roll them into balls. Yum. Body Logix Protein Powder R645

Preggie preparation

Just as we started planning our New Growth issue, Inge, our talented magazine designer announced she was pregnant. When scouring the store for the perfect preggie package, we found this amazing baby box from Oh Lief filled with 100% natural skin care items like bum balm, shampoo, insect balm, massage and moisturising goodies. It has everything for a new baby. Oh Lief Baby Box R195

Celebrate the outdoors

On your next trail walk, make sure you pack this nifty coffee brewer. It comes in a flexible pouch that fits perfectly into any backpack. Inside the pouch is a filter with freshly ground specialty coffee. For two cups of delicious coffee, simply open the cap, pour 300ml hot water into the pouch, and let it brew for 2-4 minutes. The pouch has its own pouring mechanism and closeable cap. Take it to work or take it camping. Growers Cup Coffee R29,99

Perfect planter

Growbag is made from recycled billboard skins and special wax coated polyester thread. In a small space you can plant vegetables, herbs, plants, flowers and succulents. The recycled vinyl is durable and long lasting. It is handmade in cape town in a job creation initiative that supports the NGO Soil for Life. Growbag - Round Planter from R200

Put down some seeds

Wheat grass juice is powerfully healing. Growing your own is great fun, the seeds pop up fast and turn into a beautiful carpet of bright green grass. Wheat grass juice is highly detoxifying. Once you have juiced it, you can add it to a smoothie or juice or throw back a neat tot. Wheat Grass Kit - Wheatgrass Growing Kit R175

Let baby grow

Wrap up your little one in a delightful grower with stretchy fabric that makes changing nappies easy. Beautiful cotton thread feels soft and gentle against baby’s skin. Mu & M - Baby Grower R225

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

VIBRANT ENERGY STARTS WITH A HEALTHY GUT! PROPER ABSORBTION IS KEY! REBALANCE AND REBUILD YOUR GUT HEALTH TO INCREASE YOUR ENERGY WITH A TRULY UNDILUTED ORGANIC FOOD SOURCE THAT MAY ENHANCE ENERGY, STAMINA & OVERALL HEALTH & WELL-BEING, ENCOURAGING EACH CELL TO RUN AT PEAK EFFICIENCY.

GREEN + Vegan D3 VIBRANCE Helps rebalance the gastrointestinal flora & improve the overall health of the digestive tract with the help of:

• 25 Billion Probiotics in 12 different strains (6 strains Lactobacillus & 3 strains of Bifidobacterium to reintroduce desirable bacteria into the intestines to correct and re-establish the microflora terrain) which fight “bad” bacteria. • Prebiotics - Fructo-oligosaccharides & Larch arabinogalactans to bolster & promote the growth of probiotics entering into the gastrointestinal tract. • 6 Enzymes to assist in the breakdown of proteins for improved assimilation & absorption. • 23 Nutrient-dense high-fibre healing foods (including Spirulina, Barley Grass & Wheat Grass) • Chlorella to help detoxify the body, improve digestion & the immune system • 2,000 i.u. Vitamin D3, Cissus quadrangularis extract & Fructoborate (Phyto-Boron) to help maintain immunity, skeletal health & tissue integrity.

Main Benefits:

• Helps increase energy & endurance levels • Helps Improve nutrient absorption • Helps strengthen the immune system • Helps improve circulation & cardiovascular health • Helps decrease age-related cellular damage • Helps liminate waste products, & detoxifies • Helps enhance liver health • Assists with blood sugar control • Helps improve skeletal health • Assists digestive tract health (such as IBS†, Leaky Gut†, Constipation & diarhhoea ) NO ADDITIVES OR PRESERVATIVES NO ARTIFICIAL FLAVOURANTS OR COLOURANTS DAIRY, WHEAT AND GLUTEN FREE NO HIDDEN INGREDIENTS (Full label disclosure) SUITABLE FOR VEGETARIANS FRUCTOSE AND FAT FREE

Also available: GREEN VIBRANCE Junior for kids

RECOMMENDED BY LEADING GASTROENTEROLOGISTS † These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. DISCLAIMER: The information above is not intended as a substitute for advice provided by a competent health care professional. You should not use this information in diagnosing or treating a health problem. No claim or opinion is intended to be, nor should be construed to be, medical advice. If you are taking any drugs (prescribed or not), or have a medical condition, please consult a physician or health care professional, who is aware of herb/drug interactions before taking any herbal or natural supplements. Vibrant Health uses 100% certified organic ingredients whenever possible with whole food concentrates for maximum absorbability and efficacy.

IMPORTERS OF THE FINEST PRODUCTS NATURE PROVIDES

Vibrant Health products are available from practitioners, leading health stores nationwide, or directly from Natural Vibrance. +27 (0)21 852 3021 | info@naturalvibrance.co.za | www.naturalvibrance.co.za

COMMUNITY

views & news

join in the conversation!

EMAIL Let us know what you enjoy most in this issue of Wellness magazine. We might interview you for our community page! community@wellnesswarehouse.com

Landisiwe Mzukwa “Tastes beautiful event #late post. Love all the products in my goodie bag!”

WIN! Don’t forget our #WellnessWednesday Facebook giveaways remcoopkins Girlie vibes for #WomensDay at Wellness Warehouse’s Taste Beautiful Event #sexyfood #sexyskin

wardahhartley “Cooking for the first time with my @wellnesswarehouse Coconut Blossom Sugar. A wonderful natural alternative to regular sugar, agave, honey, xylitol and other sugar replacements. Made from the sugary sap of the coconut palm tree. I managed to find it (at a very reasonable price) at the @wellnesswarehouse in Cape Town. ...” @TaraMcGoo ermagherd the Beetroot, Apple & Carob cake #wellnesswarehouse @wellnews Life changing!

COMPETITIO

WINNERS Giveaways Oregon Giveaway Amazoo Acai Giveaway Amazoo Acai Giveaway Amazoo Acai Giveaway Naturalmente Giveaway Flora Force Giveaway

- Lisa Pritchard - Yolanda Hall - Lynn Oram - Paul Hilton - Ann Allison - Mel Brooks

Congratulations! To claim your prize, email rouxmia@wellnesswarehouse.com

Are you a Wellness Novice or a Wellness Guru? Find out by filling in our brand new 360º Wellness Assessment Questionnaire. Our health specialists are available to help you reach the next destination on your wellness journey. Enquire in-store.

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

BULLETPROOF your day Power up with a cup of bulletproof coffee, made with organic Wellness beans, grass-fed ghee and cold pressed coconut oil.

R20 /regular

bewell

integrative health

Nutrition is the fundamental cornerstone to human health. Every single reaction, biochemical pathway, and physiological event that takes place in our bodies, requires nutrients at some stage.

MEET OUR SUPPLIER

VIRIDIAN

Viridian is a big-hearted company, committed to creating a nutritional supplement range with integrity, quality and innovation. The company was founded in 1999 on two fundamental principles; to develop a range of supplements with the highest possible ethical standards and to generate significant funds for children’s and environmental charities. ETHICAL VITAMINS WITH AN ORGANIC HEART

he Viridian Nutrition range of 180+ award-winning products includes vitamins, minerals, herbs, nutritional oils, specialty supplements, tinctures and balms all formulated to be healthful, efficacious and pure. By choosing from the Viridian Nutrition range, you are one step closer to your goal of 100% wellness.

Purity matters

Nutrition: the fundamental

From the seed to the recycling bank More than 40% of the Viridian Nutrition range is certified organic by the Soil Association, guaranteeing the provenance and eco-friendliness of the ingredients.

Nutrition is the fundamental cornerstone to human health. Every single reaction, biochemical pathway, and physiological event that takes place in our bodies, requires nutrients at some stage.

We are passionate about: • • • • • • • •

100% active ingredients No nasty additives UK manufacture standards Green business practices Supporting the community Organics Non-GM Non-irradiated

helping you live life well

bewell

integrative health

An elaborate and perfectly organised sequence of vitamins, minerals, fats, and amino acids, allow our bodies to function on a day-to-day basis. However, when our needs in this area are not met, things can go awry. It is essential to pay serious attention to our daily diet. A diet based on whole foods, fruits vegetables, and the right types of fats can be the greatest health insurance we have. Nutritional supplementation is also a practical tool. It’s a sad fact that in today’s world, farming methods, depleted soils and environmental factors mean we cannot rely on the quality and nutrient density of even the best fresh produce. What’s more, we have greater physical demands on us. To cope physiologically, our requirements for specific nutrients are higher than they ever have been. Nutritional supplements, used correctly, are a substantial help. Government surveys show certain groups of people are at more risk from low vitamin and mineral intakes: these are highly active people, menstruating women, vegetarians and vegans, the elderly, slimmer’s, pregnant and breast-feeding women, smokers, drinkers and fad eaters.

did you know? Fifty percent of a tablet is made up of glues, known as binders, to hold the tablet together. For most people this is just an irritating fact, but for people who are hyper allergenic, this can be a real issue. Would you add magnesium stearate, stearic acid, shellac, talc or colourings to your meal, in the way you’d sprinkle over salt or pepper? Neither would we. By making our capsules, liquids and powders as pure and simple as possible, avoiding all the nasties, we have shown it’s possible to make a range of nutritional supplements acceptable for the majority of people.

Care for others as you care for yourself Chances are, like millions of others, you take vitamins already. By choosing from the Viridian Nutrition range, you’ll be making your life better - knowing that you are helping disadvantaged children and the environment at the same time.

What is an ethical vitamin? Viridian is a leading brand of ethical vitamins, but what does this mean? Viridian was named as Best Buy in Ethical Consumer Magazine and in The Good Shopping Guide. The magazine and annual directory commended us for our commitment to pure ingredients, environmental awareness and charity donations. Dr Alex Richardson in the Daily Mail Newspaper named Viridian’s ViridiKid Multi as the best children’s multivitamin due to the purity of the ingredients. Ethics start at the company ownership – research the company behind your daily vitamins and see who they are. Ethics continues through sourcing ingredients and manufacturing procedures. We guarantee non-GM, non-irradiated and 100% active ingredients with no nasty additives whatsoever. No added sugars, no colourings or artificial flavourings make our products as clean and pure as they can be. We are absolutely against animal testing and do not test any products or ingredients on animals. Our ingredients all have a tradition of safe use in humans.

planet. There are a number of nutritional products now available in the world that using the term ‘organic’ as a brand name or fancy name, or that claim organic status without certification, but you can only be sure a product is truly organically grown if the product is certified by a reputable regulatory body like the Soil Association.

The vitamin company with an organic heart “Our mission at Viridian Nutrition is to bring health and wellbeing to everything we touch. From the fields where much of our ingredients are grown, through to the recycling bank where the glass bottles are collected, we follow the ethical principle of ‘care for others as we care for ourselves’. At the heart of Viridian Nutrition is a philosophy that cares for the natural products movement supporting organic growing, the essential nature of health and whole food stores, and the respectful preservation of ancient health traditions and the sensitive introduction of innovative complementary health foods, supplements and concepts.”

So from the seed to the recycling bank, Viridian Nutrition maintains an ethical philosophy at every stage.

CONTACT DETAILS:

From the seed to the recycling bank

RECEPTION Tel: 010 220 5225 / 8 Email: sales@viridiansa.co.za Contact person: Surgent Jere

Viridian Nutrition is committed to green business practices, valuing the importance of a minimum footprint on the earth. More than 40% of the Viridian Nutrition range is certified organic by the Soil Association, guaranteeing the provenance and ecofriendliness of the ingredients. We believe the health of the planet and the health of the individual are inextricably linked. Growing organically, avoiding the use of potentially harmful pesticides, herbicides and other chemicals – and having a 100% non-GMO guarantee – offers the best chance of longterm good health to people and to the www.wellnesswarehouse.com

TECHNICAL Tel: 071 312 1335 Email: info@viridiansa.co.za Contact person: Rona VD Riet ADVERTISING AND MARKETING Tel: 083 468 7919 Email: nicola@viridiansa.co.za Contact person: Nicola Muller

eatwell

healthy foodmarket

Brew your favourite flavours into an iced tea you can sip all day.

TEA TOTAL

Become an expert tea master with a collection of spices ready to brew up potions for relaxation, for energy, to ward off a cold and importantly for delicious taste. Make your tea hot or chill it down with some ice. Get a few glass bottles and make enough to store ice tea in the fridge for the week. This is a great money saver and you can choose flavours you love the most. You are also guaranteed your tea will have healthy ingredients and no hidden sugars or preservatives.

SPICE IT UP CHAI TEA ICE BLOCKS Mix up a super concentrated blend of Chai tea and freeze it into ice blocks. Whenever you want a cuppa, simply pour hot water, milk (or your favourite dairy free version) over the ice block. Drink it hot or cold. Buy a ready-made Chai tea or make it up yourself. Here’s a recipe.

INGREDIENTS 4CM LONG PIECE OF FRESH GINGER, GRATED 2 CINNAMON STICKS 2 TEASPOONS BLACK PEPPERCORNS 10 WHOLE CLOVES 6 CARDAMOM PODS 8 CUPS COLD WATER 6 BAGS OF BLACK OR ROOIBOS TEA 1/2 CUP OF XYLITOL OR HONEY OR SWEETENER OR YOUR CHOICE.

Bring to a boil then simmer until the mixture reduces to half. If you want it more concentrated then simmer it for longer.

Once it cools, pour into an ice tray and freeze.

COOL IT DOWN MANGO ICED TEA INGREDIENTS 4 GENEROUS CUPS OF SPRING WATER 1 MANGO CHOPPED FINELY ¼ CUP XYLITOL 4 BAGS ROOIBOS 2 TABLESPOONS FRESHLY SQUEEZED LEMON JUICE (You can also add fresh mint to serve)

Bring water to the boil on the stove. Add the tea bags, let them steep for half an hour. Warm it up again, enough for the xylitol to dissolve, add the xylitol. After 15 minutes add the finely chopped mango, lemon juice and ice.

helping you live life well

BALANCE IT OUT NETTLE KNOW-HOW This tea balances both stress and weight. It has a detoxifying effect and a calming action. Try and drink four cups a day for 21 days. Try not to sweeten it or if you do, use stevia. This will make about 4 cups.

INGREDIENTS 8 CUPS OF WATER 2 TEABAGS NETTLE TEA 1 TEABAG DANDELION LEAF 1 STICK OF CINNAMON 2 TABLESPOONS ORANGE PEEL 1 TEASPOON FENNEL SEEDS 1/2 TABLESPOON ASHWAGANDHA POWDER (available from Good Life)

Bring all the ingredients to the boil except the Ashwagandha powder. Let them simmer for 20 minutes. Once you have removed it from the heat, stir in the powder. Drink warm.

eatwell

healthy foodmarket

LEAFY TEA GUIDE WAKE UP – Peppermint, Matcha SLEEP – Kava, Chamomile FIX A COLD – Echincea, White Tea HELP DIGESTION – Ginger, Lemon DETOXIFY – Dandelion, Nettle

STOP NAUSEA – Fennel, Ginger ADD ENERGY – Mint, Green DE-STRESS – Lavender, Ginseng ANTI-OXIDANT BOOST – Rooibos, Black Tea

THINGS WE LOVE Wellness Organic Ground Turmeric 60g R29.99 Organic Ground GInger 50g R29.99 Organic Ground Coriander 50g R 24.99 Organic Ground Cinnamon 60g R41.99 Organic Ground Cumin 60g R34.99 Organic Ground Nutmeg 60g R89.99

Wellness Multi Purpose Bottle R49.99

Stainless Steel Tea Pot 500ml R79.99

www.wellnesswarehouse.com

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GREEN SMOOTHIE FORMULA

Build the perfect smoothie formula in 5 easy steps. Vary the ingredients for new and fresh flavours every day. Once you have your base, choose your greens, make it creamy, supercharge it and then sweeten it up. 1. CHOOSE YOUR BASE Choose between a more ‘milky’ flavour or go for a plain water or a green tea base. During different seasons your body might want different flavours and textures. Here are some options to choose from. Almond Milk, Coconut Water, Rice Milk, Green Tea, Filtered Water

2. PICK YOUR GREENS Rotating your greens gives you nutritional benefits from a wider variety of plants. Experiment with dandelion greens, rich in calcium and carrot tops, loaded with antiinflammatory chlorophyll. Parsley, Spinach, Swiss Chard, Kale, Beet Greens, Broccoli, Celery, Dandelion

3. MAKE IT CREAMY Ingredients like avo and banana will add texture and creaminess to your smoothie.

Maca gives a creamy, almost caramel taste. If you prefer result that’s less thick, you can add mint or ginger instead. Avocado, Banana, Maca

4. SUPERCHARGE IT Depending on what your body needs, choose a protein or superfood with qualities you need. Here are some suggestions. Protein Powder, Nut Butter, Spirulina, Raw Cacao, Hemp powder, Maca, Ground Flaxseed, Cinnamon, Moringa Leaf Powder

5. SWEETEN IT UP When you are used to eating wholefoods your taste buds will be tuned to natural flavours and you probably won’t need too much sweetening. If you do want a sweeter taste, try these options. Chopped Dates, Honey, Stevia, Maple Syrup, Xylitol, Sweet Molasses

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Hemp seed is considered a complete protein with approximately 5 grams of protein in 2 tablespoons. It has a perfect balance of Omega-3 and Omega-6 essential fatty acids. These fatty acids are good for heart and brain health, to lower triglycerides, reduce inflammation, and supporting the immune system. Wellness Organic Raw Hemp Seed Powder 200g R44.99

VEGAN PORTRAIT Name: Charmaine San Pedro Age: 23 Location: Toronto/Cape Town/Honolulu Work: international model, natural health blogger Vegan philosophy: Being vegan is an ethical and wholesome path to living mindfully while achieving optimal health. I've chosen this natural, plant-based lifestyle because it avoids the exploitation of all creatures, and itâ&#x20AC;&#x2122;s environmentally sustainable too, which leaves a positive impact on our planet. Favourite food innovation: Lifematrix Vegan Super-Smoothie Essentials: brown rice & pea proteins with chia, pineapple ď&#x20AC; bre, cacao and prebiotics. I use it in my everyday smoothie and also to make the most fabulous gluten-free, sugar-free, proteinrich breakfast bars. Find my recipe at: www.absoluteorganix.co.za/sanpedro

Charmaine San Pedro blogs at www.notanothermodelblog.com

Lifematrix products are available at leading health stores and selected pharmacies, or online at www.healthmatrix.co.za Lifematrix is a division of Absolute Organix, 13 Macintyre St, Jeppestown Johannesburg www.absoluteorganix.co.za Careline (011) 614 5822

PALEO FONDUE

Orignally a Swiss innovation, this dinner party option popular in the seventies, is making a comeback. Try it out in Paleo form with this vegan-based recipe sure to seduce your guests. With these ingredients, expect a similar buttery, nutty, slightly earthy, and creamy flavour typical of the original fondue. Cashew butter provides a nutty flavour; coconut milk, creaminess; ghee or olive oil for the buttery addition; and nutritional yeast for the earthy tinge. Add some Paleo cornbread with your dipping ingredients for added yumminess.

PALEO FONDUE PREPARATION TIME: 20 mins Serves: 4 (makes about 3 cups)

INGREDIENTS 1 1/3 CUPS OF CASHEW BUTTER 1 1/3 CUPS OF FULL FAT COCONUT MILK 4 TABLESPOONS OF GHEE OR OLIVE OIL 1 1/3 CUP OF CHARDONNAY ½ CUP OF NUTRITIONAL YEAST 6 TABLESPOONS OF TAPIOCA FLOUR 2 TABLESPOON OF LEMON JUICE 1 TEASPOON OF MUSTARD POWDER ½ TEASPOON OF HIMALAYAN SALT PINCH OF BLACK PEPPER PINCH OF NUTMEG 2 GARLIC CLOVES

1. Combine the cashew butter, coconut milk, ghee/olive oil and Chardonnay in a double boiler under low heat until all ingredients melt together. 2. Slowly stir in the yeast, tapioca flour and spices. 3. Squash the garlic clove to release juices and smear it along the inside of the fondue pot. 4. Pour your mixture into the warmed fondue pot over medium flame.

DIPPING INGREDIENTS: Any number of delicious additions can be used to dip into your fondue. Obviously if you are vegan, stick to veggies. Chopped up pieces of chourizo or sausage; crunchy vegetables like carrots, broccoli and cauliflower are some options. Or use the recipe on the next page for Paleo cornbread. Combine ingredients according to your taste and dietary preference. helping you live life well

TIP: If your fondue mixture is too thick, slightly increase the heat and add a bit more wine. If it’s too thin, add a little more tapioca flour. See both these recipes on www.paleofondue.com

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SKILLET PALEO ‘CORNBREAD’

a day kee e l p p a ps n A octor away.. d e . th

INGREDIENTS ¾ CUP OF COCONUT FLOUR ¾ CUP OF TAPIOCA FLOUR 4 EGGS ½ CUP OF GRASSFED BUTTER OR COCONUT OIL, MELTED ¼ CUP OF RAW HONEY ½ CUP OF FULL FAT COCONUT MILK (ROOM TEMPERATURE) ¼ CUP OF APPLE CIDER VINEGAR 1½ TEASPOON OF BAKING SODA ½ TEASPOON OF SALT 2 TABLESPOONS OF COCONUT OIL OR COOKING FAT (FOR GREASING)

1. Preheat the oven to 180 degrees centigrade and place your 26cm cast iron skillet in the oven while you mix the ingredients. 2. Put the apple cider vinegar and coconut milk in a glass. Let it sit for at least 10 minutes. 3. In a large mixing bowl, combine the coconut flour, tapioca flour, salt and baking soda and whisk together. 4. Melt the ½ cup of butter (or coconut oil) into the dry ingredients and beat on medium until combined. 5. Whisk the eggs and add them to the mixing bowl. Beat until thick and pasty. 6. Stir the honey into the coconut milk and apple cider vinegar mixture. 7. Slowly add the liquids to the batter on medium-low. Scrape and beat on high for 30 seconds. 8. Remove the skillet from the oven and grease with 2 tablespoons of coconut oil. 9. Work the batter into the skillet. Turn the oven down to 160 degrees centigrade and put the skillet back in the oven. 10. Bake at 150 degrees for 22-25 minutes, until an inserted toothpick comes out clean. 11. Once it has cooked, cool it down for 20 minutes before taking it out the skillet. 12. Eat it with your fondue or simply with butter and honey.

Nutritional yeast has a nutty, cheesy flavour and is a fabulous source of protein, B vitamins and folic acid. This makes it a great veganfriendly protein. Add it to soups, sauces, or sprinkle it over popcorn or salad.

... and fibre works well too! Ask in-store which Good Health digestive support product is best for you or your family’s needs. Always read the label and use as directed. Supplementary to a balanced diet. These products are not intended to diagnose, treat, cure or prevent any disease.

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SA-WW-A-JUL14

Health Connection Wholefoods Nutritional Yeast Flakes 50g R21.99

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

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VEGAN SNACK

THAI RAW SPINACH CONES

This traditional Thai snack known as Meang Khum involves wrapping a variety of ingredients in a raw spinach leaf.

t’s completely tasty, very healthy and perfect for warding off colds. It’s designed to be eaten in a single bite. Chewing all the ingredients together gives the taste buds a thrilling experience as all the different flavours explode in your mouth. It makes a great dinner party starter.

THAI RAW SPINACH CONES Serves 2

INGREDIENTS

TO MAKE PALM SUGAR SAUCE Palm sugar has a low glycemic index, and many different vitamins. It’s unusual and complex flavour is perfectly suited to drizzling on your Meang Thum. Choose the granulated variety, or if you can only find it in block form, use a cheese grater to break it down. All you do is add 1 cup of palm sugar to a third cup of water in a pan on medium heat. Cook until sugar dissolves. When it begins to bubble remove from heat and let it cool.

METHOD 10 SPINACH LEAVES CUT NEATLY INTO HALVES OR QUARTERS DEPENDING ON HOW BIG THEY ARE ½ CUP UNSALTED AND ROASTED PEANUTS ½ CUP ROASTED COCONUT PIECES ¼ CUP THINLY SLICED CHILLI 1/3 CUP THINLY SLICED LEMONGRASS *1/3 CUP FRESHLY-CUT LEMON *1/3 CUP GINGER ROOT *1/3 CUP ONION *4 GARLIC HEADS PALM SUGAR SAUCE *CUT EACH OF THESE INGREDIENTS INTO THE SIZE OF A PEANUT

Arrange each ingredient into separate piles on a large serving platter. Drop two pieces of each onto the spinach. Drizzle a small amount of palm sugar sauce on top of your concoction, roll up the spinach into a cone shape, put it all in your mouth and enjoy the flavours.

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did you know?

In India, palm sugar (in the hard form - also known as jaggery) is used in traditional medicine. It contains many minerals and has been found to heal throat and lung infections.

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R84.99

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Your ultimate

Deep full belly breathing, an abundance of drinking water, fresh greens and gratitude will all add to your energy levels

HIGH ENERGY DAY

Boundless energy boosts your mood and gives you impetus to achieve everything you need to do. Choose to have a life filled with energy by implementing high energy tips into your daily routine.

1. SLEEP Obviously a good night’s sleep is paramount to feeling fresh and energetic. Keep your sleeping pattern regular by waking up at the same time every day. Even if you’ve had a late night, wake up at your normal time. Sleep before ten at night has double the rejuvenation effect than sleep after midnight. Try and get at least two hours of sleep before midnight. Make your bedroom as dark as possible.

metabolism. One of the best known probiotic foods is live-cultured yogurt, just check the label so you aren’t getting sugar or preservatives in the deal. Chlorophyll comes from greens like wheatgrass, barleygrass or live shoots and sprouts.

Open the curtains or go outside for a bolt of bright natural light. This will send messages to your brain that the day has started and it’s time to wake up.

4. BREW A CAFFEINE FIX

Probiotic

2. MORNING BOOST Give yourself a pre-breakfast boost with a shot of chlorophyll and a probiotic. Chlorophyll oxygenates the blood and increases vitality. Probiotics ease digestion by building flora in your gut. They also enhance thyroid function and boost

3. GET SOME SUNSHINE

Amipro Ultra Flora Capsules 30’s R159.99

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If you aren’t caffeine sensitive, you can afford to have one cup a day. Try the bulletproof coffee made from a shot of espresso blended at high speed with 2 tsp of coconut oil and 2 tsp of unsalted Kerry butter. Bear in mind that freshly ground coffee from beans is better for you than instant coffee.

5. CHOOSE A PROTEIN BREAKFAST Have a porridge from soaked Chia seeds, a green smoothie or organic eggs with avo.

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Protein will keep energy levels stable and won’t cause a blood sugar level crash like certain carbs do.

The Real Thing Wheatgrass 200g R159.99

6. PUMP UP YOUR CIRCULATION Even if it’s only for ten minutes, do some quick high energy cardio exercise. This will pump blood through your body, will oxygenate you and make you feel highly energized. Skipping, a quick run, a few laps in the pool, some squats or sun salutations are all good options.

did you know? Many women lack magnesium, a mineral that improves cell efficiency and conserves energy, says gynecologist Christiane Northrup, author of Women’s Bodies, Women’s Wisdom. Get more magnesium from foods like peanut butter, green leafy veggies, and whole grains. Another fundamental component is Omega-3 fatty acids, these help regulate metabolism and boost oxygen intake, (also increasing energy). Find them in fish like tuna, mackerel, and salmon or in oils like flax seed.

7. DRINK WATER THROUGHOUT

12. AFTERNOON GREEN TEA BREAK

Just by drinking a glass of water, you can counteract an energy slump. Being properly hydrated will help your cells carry out their functions. Whenever you feel tired, reach for a glass of spring or filtered water and see how that changes your energy level.

Use green tea to boost your afternoon. Pour water into a teapot with a teaspoon of green tea leaves and drink a few cups spread over the afternoon. You can fill your teapot up a second time if you like.

8. MID MORNING SNACK Keep energy consistent with regular small snacks. A handful of nuts as a mid-morning snack is a great option. Try soaking raw almonds for an even better result. Nuts are full of nutrients and will also keep hunger at bay. Your body will register the high nutritional content and won’t send out signals to eat more.

9. ADD VITAMIN B Take a Vitamin B complex supplement. B vitamins create energy. This is especially important if you are stressed or drink alcohol.

Wellness High Potency Vitamin B Complex 60’s R104.99

10. CHANGE YOUR ROUTINE If your day involves sitting at a desk or doing the same thing for hours at a time, take a quick break. Walk down the passage or around the block. Do a headstand, schedule a walking meeting instead of a sitting one. Vary your routine to keep your energy high.

13. SPRINKLE TURMERIC ON YOUR DINNER Turmeric goes with many different meals. It helps increase l-glutathine, an antioxidant key in sustaining energy levels. You can also use cayenne pepper, this is an extremely healing spice that cleans the body and adds zing.

14. EAT EARLY Eat a few hours before you sleep and only eat until your stomach is half full. Too much food before bed will disturb your sleep.

15. INCREASE MELATONIN An hour before you sleep, turn the lights low or opt for candlelight. Switch off all electronics and have a cup of chamomile tea or burn some lavender oil. Our brains start producing melatonin when it’s dark, signaling the body that it’s time to sleep. Bright lights and technology will interfere with melatonin production.

15. STRETCH & MEDITATE There is nothing more beautiful you can do for your body than keep it exercised and well stretched. Do some yoga stretches to iron out the day’s stress and you will have a much more energized sleep.

11. PACK A LUNCH BOX Taking your own lunch with you to work means you are more likely to eat the right thing rather than waiting until you are starving and just eating anything that’s in front of you. Add greens like spinach, kale, watercress, sprouts or shoots with some seeds like sunflower, and pumpkin seeds then top this with a bit of protein whether egg, chicken or fish. Your greens will help the liver remove toxins which can make you feel sluggish.

Wellness Kale Chips assorted 37g R45.99

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INFLAMMATION & YOUR BODY

By Dr Yesheen Singh

Inflammation is the body’s way of responding to harmful stimuli, but what happens when we expose our bodies to too much harmful stimuli? Dr Yesheen Singh explains.

hen the body is faced with the threat of invading bacteria or viruses, or destructive environmental pollutants or toxins, or even foods and drinks it believes will cause more harm than good, the immune system springs into action. Firstly, it identifies and categorises the problem, then it uses an inflammatory process to protect the body from further harm. After that, it starts to repair and rebuild the body in a stronger more robust form. Inflammation and healing allow us to adapt to changes in the world around us. Inflammation at its most basic form is a life-saving intervention. But, when the exposure to the destructive pathogen or toxin is prolonged, and the inflammatory process is kept in action for longer than is healthy without time to regenerate and restock, it begins to tire and opens the door to error. Keeping the inflammatory process running is an expensive endeavour. It requires large amounts of energy, enzymes and nutrients. Errors crop up. Firstly, when the body has to spend a prolonged time on an immune response. It spends more than it expects to on one inflammatory process, say in response to a virus in your chest, and so has very little in reserve when faced with a second trigger, e.g. a stomach bug you pick up a couple of days later. Being in ‘immune debt’ means your body is less able to deal with ongoing exposures to bugs, toxins and other potentially harmful triggers. It either identifies problems too late and is forced to make the inflammatory response stronger

to try and compensate, or it fails to mount an appropriate response at all. Often this takes the form of people picking up multiple coughs and colds in a season, or having much stronger inflammatory responses to a trigger, compared to a past exposure or compared to someone else who is also exposed. Resources used by the immune system are obtained mostly from the food and water you consume and are incorporated into your body while you sleep. If you follow an unhealthy diet, drink dehydrating beverages like coffee, don’t drink enough water, or drink too much alcohol, or lose out on quality sleep, you effectively starve your immune system and place it into a sticky situation. When the body begins an inflammatory response, it expects the battle to be won in a couple of days. When an inflammatory response runs for too long it begins to lose focus and opens the door to a second form of error. In this scenario, the weakened immune system confuses friendly cells for enemy ones and directs the inflammation process at your own tissues, resulting in an autoimmune disorder. In the acute setting, when inflammation leads to severe pain, swelling and loss of function, anti-inflammatories serve one purpose only - to help you feel better. While this is valuable, they do little to correct the underlying cause of the inflammation. If you find yourself in a cycle of inflammation ask yourself if you have been supporting your immune system and correcting for immune helping you live life well

debt, or if you have been making lifestyle choices that sabotage your immune system’s efforts to overcome and heal. Changing your lifestyle to support your immune system will keep you healthy and at much lower risk from chronic disease. What’s required is very basic and it involves doing things you have heard many times before. Make sure you detox regularly. Drink enough good quality water, exercise regularly, cut down on coffee and alcohol, and eat healthy fresh food. For more about Dr Yesheen Singh log onto www.healthnation.co.za

did you know? Inflammation can be defined as part of a complex biological response to harmful stimuli like viruses, bacteria, micro-organisms, damaged cells or irritants. It’s a process monitored by our immune system, and a key component of our defense strategy.

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Clarify and you will

CREATE

By Dr Mark Vella

Over the last couple months I have written about the elements in your ‘inner universe’ that play a role in creating your outer reality. Last month I focused on the idea of reverse engineering your inner beliefs, values and emotions by proactively starting with ‘the end in mind’, choosing the kind of results and life you actually want.

taying with this theme, I want to share one of the best tools to inspire and transform your life using new positive beliefs, values and emotions by sharing the story of US statesman Benjamin Franklin. This will align your actions with your values and beliefs and develop integrity. Franklin left an incredible legacy as an author, printer, politician, postmaster, scientist, inventor, civic activist, statesman, and diplomat. At 27 years old, Franklin had an early midlife crisis. Working in a printing factory at that time, he felt he hadn’t accomplished anything in life. So he asked himself key questions to find out what his life’s purpose really was. Franklin discovered there were 13 values supremely important to him. By living according to these values, he felt he would give himself a life worth living. In a short paragraph, he described what each one meant to him personally. He organised his life into 13-week cycles, using each cycle to focus on his values and reinforce his day-to-day choices and activities. Fifty years later Franklin wrote of the harmony and inner peace he had achieved, the one-ness he got from his governing

values. This underpinned a life of incredible significance and achievement that still has impact today. By creating empowering statements and affirmations around his values, Franklin did two things: Firstly, the values strongly outlined the kind of life and results he wanted, giving him a tool to guide his actions by. It also gave him a yardstick to measure his actions and results against. Secondly, every time he acted in accordance with his empowering statements, they deepened the values in his life. This second point helps develop integrity, i.e. ‘doing what I said I would by when I said I would do it’. Better integrity correlates with greater success. When we act outside our commitments and values, our subconscious monitors this and a distrust is created between beliefs about the self and the actions taken. When repeated, this schism sabotages long term results. When we act according to our values, and make them important in our lives, we not only entrench our new beliefs and values, but we create the kind of life we want.

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HOW CAN I USE THIS CONCEPT? Make a list of your highest values by answering this question: “What values would make me into the best person I could possibly be, to have the largest impact in my lifetime?” Once you have listed your values, write a clarifying paragraph for each. By doing this, you will figure out what each of your values means to you and what it means to be living that value. You can write these clarifying paragraphs as affirmations. To do this, follow three principles: 1. Write your statement in the positive. When you do so, you know what to create. 2. Write your statement in the present tense. When you do so, you bring the value into the present moment which is the only place any power exists. 3. Write you statement from your ‘I’. Doing this means you will own the value as your own. Dr Mark Vella is Director of the School of Lifestyle Medicine www.lifestylemedicine.co.za mark@ lifestylemedicine.co.za

OFFER VALID FROM 1 - 30 SEPTEMBER 2014

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Plant Peace

Cultivate your green thumb with easy indoor plants that will purify your home and add some de-stressing, peaceful energy. Having greenery in your space has multiple benefits - living organisms interact with your body, mind and home in ways that enhance the quality of life.

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ALOE

RUBBER TREE

BAMBOO PLANT

Aloe gel has a number of healing properties, from soothing skin burns and cuts to detoxing the body, and it can also help to monitor the air quality in your home. It’s known to clear pollutants from chemical cleaning products. As a guide, when the amount of harmful chemicals in the air is excessive, the plants’ leaves show brown spots. Aloe grows best with lots of sun.

(Ficus spp.) Rubber trees clean the air around them and are one of the easiest plants to grow. They even grow in dim lighting and cooler climates. The lowmaintenance plant is a powerful toxin eliminator and air purifier.

(Chamaedorea spp.) The attractive bamboo palm is also a clean-air plant with a purifying ability. It’s particularly effective at clearing out benzene and trichloroethylene. Bamboo palms need to be well-watered, in shade or indirect sunlight.

PEACE LILY

PHILODENDRON

(Spathiphyllum spp.) The beautiful peace lily plant is a wonderful low-maintenance flower to keep in the home. Peace lilies do well in shade and cooler temperatures, and they reduce the levels of a number of toxins in the air.

The heart-shaped philodendron is a popular indoor plant choice - they’re easy to care for and grow decorative vines. Like the English Ivy, they are particularly good at absorbing formaldehyde. When properly cared for they will last for many years. Treat them with moderate water and some sunlight.

ENGLISH IVY (Hedera spp.) Scientists listed the English Ivy as the number one best air-filtering houseplant. It’s extremely effective at absorbing formaldehyde. It’s also easy to grow and adaptable. Hang it up or keep it in a grounded pot. Grow it in moderate temperatures and medium sunlight.

SNAKE PLANT

did you know?

Plants remove toxins from the air. According to NASA research – they remove up to 87 percent of volatile organic compounds (VOCs) every 24 hours. VOCs include substances like formaldehyde (present in rugs, vinyl, cigarette smoke and grocery bags), benzene and trichloroethylene (both found in man-made fibre, inks, solvents and paint). Benzene is commonly found in high concentrations where books and printed papers are kept.

(Sansevieria spp.) Snake plants don’t need much light or water to survive, so they’re an easy choice for any corner of your home. The plant absorbs carbon dioxide and releases oxygen during the night (while most plants do during the day), so add one to your bedroom for a clean-air boost.

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DRACAENA These beautiful, vibrant plants can grow to be ceiling-height (15-foot dracaenas are common), making it a great plant for decorating and filling up space. It also removes toxins including xylene, trichloroethylene and formaldehyde from the air. Grows best in brightly lit rooms or direct sunlight, dependent on the species.

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GOLDEN POTHOS OR MONEY PLANT

Jack and the Beanstalk

(Scindapsis spp.) The Money Plant is another that clears formaldehyde from the air. Put one in your kitchen or living room and watch the leaves grow down in a beautiful cascade. They grow easily in cool temperatures with low levels of sunlight and cascade easily from a shelf or from the top of the fridge.

FOR THE KIDS

Encourage your kids to follow the fairy tale and plant some magic beans. Over the weeks the beans take to grow your kids will develop a connection with the plant world. Starke Ayres Rosebank has a wonderful selection of organically grown “Blue Beans, Yellow Beans, Curly Beans, Noodle Beans, Yard Long Beans” and many more you never even knew existed. These are all available in a starter pack to create some fun for children, and even better, be harvested and eaten at dinner too.

You Need: • • • • • •

Beans A glass or plastic jar (like a jamming jar) Paper towels Cling wrap Water A needle to puncture the cling wrap

What to do:

Lavender Tree The South African Tree of the Year as indicated by Forestry in South Africa is the Lavender Tree or Heteropyxis, Natalensis, (not to be confused with the lavender bush). It’s a semi-evergreen tree, has attractive grey flaking bark with drooping glossy foliage. When crushed, the leaves have an aromatic lavender scent. Small yellow flowers grow in summer and it makes the perfect tree for a small garden.

Get all your garden essentials from

Step 1: First, wet the paper towel and put it in the bottom of the jar, then drop the beans into the jar. Wet a second paper towel and lay it on top of the beans. Step 2: Stretch some cling wrap over the mouth of the jar and secure it with a rubber band. Poke some holes in the top with a needle. Just wait a couple of days and you’ll soon see a sprout. Once the sprouts touch the cling wrap you can remove it. When your plant grows about 10cm, remove it from the jar and plant it into the ground or into a pot. Step 3: Put up a stake or trellis for beans to grow up and off the ground. Step 4: Watch your beans flower and develop into juicy edible beans. There is nothing more rewarding.

Starke Ayres Garden Centre supply plants, gardening products and landscaping services. We have a range of flowers and seeds and expert advice to help you with growing. LOOK OUT FOR EVERYTHING YOU NEED FROM SEEDS TO BLOOMS, ORGANIC GROWING AGENTS, FLOWER POTS & MORE. Starke Ayres Rosebank, 21 Liesbeek Parkway, Rosebank, Cape Town Tel: 021 685 4120 Stare Ayres West Coast Garden Centre, West Coast Village Shopping Centre, Sunningdale, Cape Town Tel: 021 554 8450. info@starkeayresgc.co.za

BUY ONE GET ONE FREE

Take advantage of our Super Arbour Special for the month of September. For every Lemon Tree you buy, get one large bag of Reliance compost absolutely free.

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

Using herbs to treat domestic animals Most people have fresh herbs in their kitchen’s or gardens but not many think of giving them to their pets. Yet, the medicinal and mineral wealth in herbs is well documented and essential to the health of all animals. In the wild, dogs and cats naturally graze a variety of mineral enriched grass, flowers and herbs, instinctively identifying their healing and cleansing agents. Even our domesticated pets consume grass and roots, especially if they are feeling unwell. In our Vondi’s brand of natural food we have a variety of over 20 freshly picked herbs. As a result we’ve had amazing success in treating skin allergies and eczema, bad breath, bladder disorders, obesity, eye ailments, diabetes, cancer and nervousness. Here are some common conditions we experience with our domestic animals and the herbs that help.

BEHAVIOURAL ISSUES When your animal seems to be behaving badly, supplement their diet with cooling and calming herbs. HERBS: Assortment of Mints, Sages, Lemon Verbena, Lemon Balm, Borage, Yarrow PROPERTY: Calming, Relaxing, Soothing MINERAL: Magnesium

DIGESTIVE ISSUES This could be a loose stool, flatulence, smelly skin and breath or diarrhea. This problem may be chronic and regular or may be the result of a viral or bacterial infection. HERBS: Mints, Garlic, Fennel, Comfrey PROPERTY: Digestive Alkaliser, prevention of mucus formation, toxic build up and removal of toxins MINERAL: Sodium and sulphur

BONE, TEETH & CARTILAGE STRENGTH We all know calcium is fantastic for strengthening bone, teeth and cartilage. So often we turn to synthetic supplementation yet the most effective minerals and vitamins come from wholesome enzymatic active ingredients from veggies and herbs. HERBS & VEG: Sorrel and carrots PROPERTY: Build Strong Teeth, Bones, Cartilage, Hooves & Nails MINERAL: Calcium

SKIN ALLERGIES & SKIN IRRITATION These are the most common ailments we find nowadays. Herbs like mint, sages, lemon verbena and lemon balm (enriched with magnesium) are beneficial. As general maintenance and to promote healthy coats and bright eyes, use the mineral chlorine. HERBS: Rosemary, basil, comfrey PROPERTY: Promoting glossy coats and shiny eyes by removing toxic build up and over formation of fatty tissue. MINERAL: Chlorine Contact Vondis Holistic Pet Nutrition on Tel: 021 439 1784 Email: paul@vondis.co.za or log onto www.vondis.co.za

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Warm up your feet

If you need warming up put a few drops of black pepper or mustard oil into a carrier oil (like almond oil) and rub it on your feet. If you need to sleep and you feel restless, do the same with lavender oil. Soil Black Pepper Essential Oil R89.99

Calm a sugar craving

A teeny drop of cinnamon oil on the tongue gets rid of a sugar craving. Cinnamon is also known to balance blood sugar so it works on the body as well. Soil Cinnamon Essential Oil R39.99

Spike your water A drop of lemon, peppermint or grapefruit in a glass of water is highly refreshing and delicious.

5 ways to use essential oils Make a face mister

Get hold of a spray bottle and mix some filtered or spring water with a few drops of Frankincense or lemongrass. Spray it on your face anytime you need a bit of energy or refreshment. Use it in traffic to keep irritation away.

Creating handmade home and decor items.

Soil Lemon Essential Oil R39.99

Freshen your sinks

Grapefruit is a beautiful smell to have in your kitchen and bathroom. Itâ&#x20AC;&#x2122;s cleansing and fresh. Splash a few drops of grapefruit oil in both your bathroom and kitchen sinks. Your home will exude a subtle fragrance that uplifts the inhabitants. Soil Grapefruit Essential Oil R59.99

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Sitting Pretty

One of the strange things about humans, and something we have to really look out for is how easily we disconnect from our bodies and live in our minds.

This happens a lot when concentrating at a desk and affects the way we hold our bodies. Years of bad posture can create misalignment of the internal organs; compromise the skeletal structure; create body pain and discomfort.

did you know? Traditional cultures who do not use chairs to sit on but rather squat on the floor have much stronger and longer leg muscles, they have less back pain and more agility.

Besides bringing constant awareness to how you are placing your body, cultivating deep breathing and strengthening the core through exercise it’s important to make sure your desk, chair and work focus are positioned correctly. Good posture means aligning ears over the shoulders, shoulders over hips, and hips over the knees and ankles.

If you are working on a computer, follow these tips to optimize your posture. 1. Feet should be placed flat on the floor. If your chair is too high, either lower it or get a footrest.

3. Keep elbows close to your waist and keep a check on your shoulders. Make sure they aren’t rising up but relax them down your back. 4. The topmost line of your monitor display should be at eye level. 5. Your viewing distance should be further away than you would usually think. See if you can get it an arm’s distance away. 6. Keep your keyboard close by. Make sure your wrists are in line with your forearm, your elbows at 90 degrees. 7. Remember to take frequent deep breaths and use this to realign your posture.

2. Your hips should be slightly higher than your knees.

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livewell journey

When Laurent Bayard dreamt of restoring a centuries-old home, he never imagined he would end up in Hopefield.

COUVALOUP GUEST HOUSE

This most beautiful grand old farmhouse built in 1852 has been lovingly restored into a seven room guesthouse by Laurent Bayard; a talented and highly adorable French former designer.

t’s filled to the brim with the character and sensibility of an intrepid explorer. Footprints from European vintage markets, Moroccan souks, Indian villages and other faraway places are evident in the many treasures scattered throughout the house. Laurent’s whimsical sense of humour, his fetish for vintage collectibles and undisputed sense of design has turned the house into a complete source of delight including the room that luxuriously houses a brass fitted bath. When we arrived, we found ourselves walking through room after room again and again. Each time we toured the house we spotted more things to look at. Countless little loungey areas and day beds littered with Sari-fashioned cushions makes the perfect excuse to curl up and daydream.

did you know? Couvaloup is situated in the small town of Hopefield on the West Coast, 115 km from Cape Town. It is inland from Langebaan but has easy access from Cape Town via the N7 and the R45

Don’t be surprised though if Louis, the pug cross Chihuahua beds down next to you. A softly trickling fountain, a chorus of birdsong and whispering trees are all you are likely to hear creating an incredibly relaxing environment. Because of this, “Most people don’t get up until midday,” said Laurent, who is completely happy with serving breakfast as late as you want it. Couvaloup means Wolf’s Den in French and was named after the village where Laurent frequently stayed during his childhood with his grandparents – this was country living and he loved it. Once again embracing country life, Laurent keeps his own chickens, grows organic vegetables and herbs, has solar geysers and recycles his wastewater. Much of his food shopping is done through the little farmers markets nearby. Perhaps this is what makes his cooking so legendary. Dinner was a chicken and rosemary dish made with a recipe from Laurent’s grandmother. Everything at Couvaloup is natural, fresh and free range. Couvaloup was built in 1852 and was the home of Health minister Karl Bremmer who was born in the house in 1885. Hopefield was once the capital of the West Coast but now that the arterial road travels in another direction, not too much happens in Hopefield, well, except for Couvaloup. Our experience at this jewel of a guest house was both delightful and inspiring – helping you live life well

so much so, we’ve decided to return and fill up all seven of the rooms with our favourite friends. Expect: Free wifi, gorgeous fireplaces, a huge salt swimming pool, percale linen, highly inspirational décor, delicious breakfast, incredible hospitality, and the most amazing sleep. Couvaloup, 36 Garden street, Hopefield, Western Cape 7355 Tel: 072 723 1851, cell: 084 662 0277 or email: laurent@couvaloup.co.za Website: www.couvaloup.co.za

PORTFOLIO COLLECTION For personally selected, independent places to stay in South Africa, Nambia and Swaziland, contact the Portfolio Collection. Portfolio handpicks memorable and charming boutique hotels, bed and breakfasts, guest houses and game lodges which meet the needs of discerning independent travellers. Portfolio still print their famous guidebooks, but their collection is also available on app for iPad and at www.portfoliocollection.com

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read well book reviews

Book

REVIEWS

By Astrid Kille

An in-depth look at treating autism, a tour of Cape Town and ABC’s, and a reminder of how beneficial tissue salts is our focus this month. We also have a phenomenal book about Shani Kreb’s time locked up in a Thai prison. All the books below are available from Exclusive Books. The Long Ride Home by Rupert Isaacson (Penguin) This is the story of an extraordinary healing journey that changed a child’s life. Rowan’s three most debilitating effect from his autism: incontinence, endless tantrums and an inability to make friends disappeared after a trip to the shaman in Mongolia. After a year though, these symptoms started coming back. This terrified his father Rupert who then took Rowen on a new quest. They journeyed from the Bushmen of Namibia to the coastal rainforests of Queensland, Australia and finally to the Navajo reservations of the American southwest where Rowen was transformed.

My Cape Town ABC illustrated by Sandy Lightley (Struik) Besides being a fabulous tool for kids to learn their ABC’s, this colorful book is a great way to get to know your city. Stylish illustrations bring life to the many interesting places in Cape Town. Fun questions are interspersed throughout the pages while a

parent’s guide provides useful addresses and websites.

Tissue Salts for Children: Babies, Tots and Teens by Margaret Roberts (Struik

Tissue Salts is yet another of Margaret Roberts very informative books. There are 12 key tissue salts that should be present in our bodies to create perfect balance. All these salts are found naturally in rocks, soil and food. Tissue Salts for Children: Babies, Tots and Teens focuses on the development and wellbeing of children, from infancy to the teenage years. Each description has tips on treating specific ailments and advice on increasing tissue salt intake through diet. An ailment chart is also included.

Dragons & Butterflies, sentenced to die, choosing to live by Shani Krebbs (Jonathan Ball Publishers)

everything you need to live life well

This thrilling book details the life of convicted drug dealer Shani Krebb who spent eighteen years living in a Thai prison. It’s one of those books you just can’t put down. Shani’s writing is full of depth and insight and follows his journey through both physical and emotional struggles. He answers all the questions you might want to ask, in raw detail. From growing up in an orphanage in Johannesburg to a wild life of drugs and parties, being a prisoner was a sobering trial in survival. Initially he was sentenced to death, then later this was commuted to 100 years where he was sent to the notorious Bangkwang Central Prison, also known as Bangkok Hilton. From the ghastly and savage acts of violence, the danger, the filth and then the endless days of mostly hopeless efforts trying to get some reprieve on his sentence, Shani shares his sentiments with an open heart. Art became an escape for him and he developed his incredible talent with whatever materials he could get his hands on. In April 2012, Shani finally arrived back in Johannesburg a free man and spent over a year writing his book.

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‘Namaste’…, as the instructor says at the end of class, ‘the divine in me bows to the divine in you’.

HOT YOGA’S HEALTHY ADDICTION Since our first hot yoga studio in Cape Town opened its doors twelve years ago, pioneer Fulvio Grandin has welcomed more than twenty thousand yogis through his doors and hosted numerous teachers. Cape Town now has five dedicated hot yoga studios. Each of them with hundreds of followers firmly dedicated to a daily fix of endorphin boosting hot yoga.

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“Yoga is a kind of exercise meditation one that doesn’t so much pump you up as bliss you out.”

ABOUT HOT YOGA

Hot yoga is yoga in a heated room. The heat makes you sweat profusely. It warms your muscles and ‘opens you up.’ Hot yoga uses the same poses and philosophies in non-hot yoga and most yoga teachers teach both hot and non-hot classes. The idea of the heat is to increase flexibility. It makes stretching safer and also increases your metabolism. Besides getting a good stretch you also get a cardio workout. There are two types: The first is Power Yoga also called Power Vinyasa or Flow. These classes are varied and involve a lot of flowing movements: sun salutations, balancing sequences, backbends and inversions. The room is generally heated to about 37 degrees. The second is Bikram which consists of a series of 26 poses. The sequence is always the same, you hold each pose for a set period and the room is hotter (about 40 degrees).

did you know? According to Dr. Timothy McCall, thousands of research studies have shown that in the practice of yoga a person can learn to control physiologic parameters like blood pressure, heart rate, respiratory function, metabolic rate, skin resistance, brain waves and body temperature, among other body functions.

CLASS DURATION

Yoga classes are usually 60, 75, or 90 minutes. Come early and leave time to shower afterwards. Yoga once a week is fabulous and will help you feel calm, but it won’t dramatically change your body. Three to 4 times a week builds strength, balance, and flexibility. Everyday yoga is sweetly addictive and will transform your body and mind.

CLASS COSTS

A drop in class is on average about R80. A five or ten class pass is cheaper but if you go regularly get a month pass (about R650) – this can reduce the class fee by half (depending on how regularly you go).

ACCESSORIES & CLOTHING

You will need a non-slip yoga mat, a towel and water bottle. Wear close fitting long or short pants and top preferably in easy dry fabric. Cotton can get waterlogged and be uncomfortable.

transcend the limits imposed by your mind. Whether you want to lose your blues, to de-stress, calm down, be more flexible, find peace or simply have a great butt, hot yoga provides all that and more.

It may take a while for the enlightenment bulb to switch on — for you to get the truth of the yoga maxim that what you can do is what you should do. But when it happens, it’s an epiphany, like suddenly knowing, in your bones and your dreams, the foreign language you’ve been studying for months. In yoga, this is your mindbody language. Richard Corliss We interview some of our Hot Yoga teachers in Cape Town.

Consol Grip & Go Bottle R25

THE CHALLENGE

Parts of yoga are hard. For some, it’s the balancing; for others, it’s flexibility. Every body is different with different challenges. Men do well with poses that require upper body strength (handstands, arm balances) where women are usually more supple.

THE BENEFITS

Yoga will strengthen your back and improve your posture. It lengthens and integrates your muscular system guarding against injuries. Yoga changes the way you live in the world. It teaches you to slow down, breathe, and accept infinite possibility. A regular yogi says, it challenges your preconceived notions about what you think you can or cannot do and this helps you www.wellnesswarehouse.com

FULVIO GRANDIN, owner of YOGAZONE

What do you love most about yoga? What draws me most to yoga is its completeness. The combination of challenging bodywork, conscious breathing and strong mental focus draws me into my best, most free state.

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me to live a more extraordinary life! I feel extremely fortunate to do something that I love, which also helps people live better lives, and makes a small change in our world.

Every class is an opportunity for me to access and nurture a deep sense of peace and purpose. Teaching a yoga class is, for me, a form of yoga practice too. Not asana yoga but yoga of attention, compassion and giving that inspires a powerful connection with the students and with the yoga studio. What’s your favourite yoga pose and why? My favourite asana is Utkatasana (Awkward pose). It gets me a little lower to the ground (nice when one is so tall). But more seriously - it is a powerful, stable posture great in Vinyasa as a transition and activates and extends front and back core muscles that alleviate my lower spine tension. In your opinion what state of mind is beneficial in starting a yoga practice? We have had over 25 000 people try yoga classes with us (most for the first time) and the common characteristic they share is an open mind. No need to be flexible or touch your toes but of great benefit when starting is a flexible mind, a willingness to just try it out and then an appreciation for it’s effects. How would you coach someone towards keeping going despite what their mind is telling them? With hot yoga there is an element of healthy addiction as it’s benefits are so obvious and it feels so good to practice that it is often enough of an inspiration to maintain a regular practice. I like our students to appreciate that we all have an entirely unique experience of yoga and our practice is very personal. This enables us to remain focused on the essentials of regular yoga and continuous benefits. That as we gain more experience we learn to simplify, to seek purity not complication in our asanas and the stillness, breathing and mental focus are the deeper levels of our yoga practice. What has yoga done for you as a person? That is what yoga has done for me - helped me to see and understand more clearly in all aspects of my life. It keeps me vibrant, playful and reminds me to be humble.

DAVE PORTER, owner of YOGALIFE

What do you love most about yoga? The mind-body-spirit connection, the way it makes me feel: present, alive, centered, focused, grounded, calm and ready for life!   What’s your favourite yoga pose and why? Peacock. It’s a challenging arm balance which helps keep us absolutely present and builds one’s confidence. It tones the abdominal section of the body and strengthens the back, forearms, wrists and elbows. It improves digestion, prevents accumulation of toxins, and helps with ailments of the stomach and spleen. As a peacock destroys snakes, this asana kills toxins in the body. In your opinion what state of mind is beneficial in starting a yoga practice? Any state of mind. Yoga helps calm the mind - as the Yoga Sutras say, “Yoga is the cessation of the fluctuations of the mind.” How would you coach someone towards keeping going despite what their mind is telling them? Encourage them to quiet the mind by coming back to the breath and the present moment, and listen closely to your body and breath - if it is too challenging to breathe long, consistent breaths, they may have overextended themselves. Sometimes it is better to back off and rest in child’s pose than push to your edge and get injured. What has yoga done for you as a person? Yoga has been an integral part of my life for almost 15 years and it just keeps getting better. It makes me feel really good (I try to practice every day and miss it a lot when I cannot make it to my mat). Yoga has made me a better person, and allowed helping you live life well

STUART KIRTON & JENNY BRASH, co-owners of YOYOGA

What do you love most about yoga? SK. I love that yoga is a practice that works on so many different levels, from inside to out. JB. I love the way I feel after a good, sweaty yoga class!   What’s your favourite yoga pose and why? SK. I love a good handstand, because when I manage to stay in one it feels like my mind is absolutely present. JB. Camel pose. I love the way it opens the front of your body and compresses your spine. Camel pose feels different every day.  In your opinion what state of mind is beneficial in starting a yoga practice? SK. To face weaknesses with a smile, not take yourself too seriously and simply enjoy the challenge with no judgement or attachment. JB. Willing to face yourself and make some changes in your life. How would you coach someone towards keeping going despite what their mind is telling them? SK. I would suggest that they go 80% rather than 100% into the practice. Be patient and not too hard upon themselves. It shouldn’t feel like a chore. JB. Be patient and just keep at it! What has yoga done for you as a person? SK. When I practice I am more calm, capable and confident with all the rest of my life. JB. As a CA (SA), starting yoga was a life changing experience in that, over time I completely changed my life and career path by leaving the corporate world and opening my own studio.

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KATE BALL,

owner of YOGASPIRIT What do you love most about yoga? I love how yoga is a reliable support system in my life. No matter what I am going through, getting on my mat helps ground me, gives me perspective and enables me to tackle challenges with more grace. What’s your favourite yoga pose and why? I love handstands. Besides being great fun, I’m forced to be entirely present when I’m upside down. If my mind wanders, I fall out of the pose. I enjoy the escape from constant thinking. In your opinion what state of mind is beneficial in starting a yoga practice? Be curious and avoid being judgmental of yourself. Enjoy new sensations - find out what your body can do and accept that there will be things that you struggle with. In yoga, comparison with others is futile. Have fun and be easy.

How would you coach someone towards keeping going despite what their mind is telling them? If your practice is challenging you, come at it from a different perspective. There’s a corny saying with a lot of truth: “Don’t try hard; try easy”. Take it slow, go for modifications, give yourself permission to take breaks... And sometimes taking a couple days off from your practice can be beneficial too. There is no room for ‘should’ in yoga; be guided by what you feel in your body. By repositioning your mental attitude, your body softens to the practice. What has yoga done for you as a person? Yoga has served to panel beat my character. It’s taught me patience, peace and compassion. Yoga has provided me with coping skills off the mat. When I find myself in trying situations, I come back to lessons on conscious breathing, acceptance and the power of gratitude. Yoga has also expanded my capacity for joy. Anyone who knew me before I started practicing can bear testimony to the fact that I’m a better human being with yoga in my life.

CAPE TOWN HOT YOGA STUDIOS Yoga Zone – Fulvio Grandin 10th Floor Picbel Parkade, 58 Strand Street, Cape Town Tel: 021 421 8136 www.yogazone.co.za YogaLife – Dave Porter 127 Waterkant Str, De Waterkant, Cape Town Tel: 021 418 2884 www.theyogalife.co.za Yo Yoga – Stuart Kirton & Jenny Brash Cavendish Close, Warwich Street, Claremont, Cape Town Tel: 021 671 0888 www.yoyoga.co.za Yoga Spirit – Kate Ball Constantia Village, 7800, Cape Town Tel: 021 794 5300 www.yogaspirit.co.za Hotdog Yoga – Hylton Jaggard 202 Main Road, cnr St Johns Road, Sea Point, Cape Town Tel: 021 439 4888 www.hotdogyoga.co.za

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If you use up nutrients by working your body hard, it is imperative to get nutrients back into your body straight after a workout.

Fitness Supplements do you need them? ‘Get ripped!’ ‘Gain muscle fast!’ Just about every pharmacy and health shop – including Wellness Warehouse – has shelves of products designed to make you leaner, faster, and fitter. Unfortunately, the only way to make lasting changes to your body composition is to work out and eat healthily. And the more you want to change your body, especially when it comes to building muscle, the harder you have to work at it. Luckily there are supplements out there that will make a difference to the results you get. It all depends what you’re looking for. WELLNESS MAGAZINE SPEAKS TO CROSSFIT FUNDI TYRON HATCH ABOUT FITNESS SUPPLEMENTS

How common is the use of fitness supplements?

Which supplements have you found to be the most effective, in your experience?

Which supplements are the most popular?

It’s difficult to say. The use of supplementation should be considered on an individual basis - once a person’s diet has been carefully assessed. If you’re struggling to get the nutrients you need from food then, then you should consider supplements. These should be tailored to your specific training goals. As a CrossFit trainer, I always recommend a postworkout whey protein, or post-workout drink. Something basic to help the body recover as quickly and efficiently as possible.

It all depends on the field of fitness you’re in. Most weight trainers use a protein powder of some sort where endurance athletes, for example, tend to lean towards carbohydrate gels on race days.

When should you take them - i.e. before, during, or after exercise?

Sports supplements are commonplace in most gym goers’ cupboards. Most people who have done any amount of consistent training have used some sort of supplement recommended to them by someone at some point.

Proper nutrition is key. Priming the body for

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exercise is really important. The nutrients you put in your body pre-workout are essential to getting the most out of every workout. The same can be said for post-workout nutrition. If you use up nutrients by working your body hard, it is imperative to get nutrients back into your body straight after a workout.

Are fitness supplements all suitable for both men and women? Again, different supplements have different goals in mind. In general, men’s and women’s goals are different and therefore their supplements and products will vary. Results are directly proportional to the type of training one does, as well as what you consume. That includes what you eat, drink, and what you do (or don’t)

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supplement with. The same can be said for post-workout nutrition. If you use up nutrients by working your body hard, it is imperative to get nutrients back into your body straight after a workout.

How important is protein and is protein supplementation a must? A protein supplement is quite an important one. Amino acids in protein are essential to helping the body recover after bouts of exercise. Muscle is built by damaging it through carefully targeted and managed workouts. It’s when the body uses protein to rebuild muscle that it grows.

What are your favourite forms of protein supplement? I am a believer in keeping the product as pure as possible. With that in mind a good whey isolate is important.

Can you be vegan and be ‘CrossFit fit’? Anyone can be ‘CrossFit fit’. The beauty of CrossFit is that all the workouts are scalable. It is essential for all human beings to be able to perform basic movements like squats, deadlifts, presses, pulling, running, lunging and throwing. If they can’t, it is my job to help them fix any issues to be able to perform these tasks, whatever their fitness level is. This isn’t dependent on diet. Tyron is an internationally ranked CrossFit Games champion and coowner of CrossFit District 6, one of Africa’s biggest CrossFit boxes (that’s ‘gyms’ to the uninitiated). Find him at crossfitdistrictsix.co.za Remember that everybody is different and a number of things, like your age, diet, the activity you do, and any illnesses you have or medication you take can affect the way supplements work for you – or not. If in doubt, talk to an expert. See Things you didn’t know about fitness supplements on page 58 to find out more.

did you know? Whey is a protein naturally derived from milk. It’s called a ‘complete’ protein that contains all of the nine essential amino acids. Research suggests that whey isolate - which is what you’ll find whey protein labelled as because it’s isolated from the curd in milk – helps you gain more strength, lean body mass, and a greater loss in fat, than people who don’t take it.

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Look out for these supplements CREATINE

Creatine is a natural substance that the body makes from protein. It turns into creatine phosphate, which helps make a substance called adenosine triphosphate (ATP) in the body. ATP gives you energy for muscle contractions, which is one of the reasons why creatine is one of the most popular supplements for people looking to build muscle. Muscle Tech 100%

HOW IT WORKS Ultra Pure Creatine R195 Creatine doesn’t only give your muscles energy. Studies in the journal Medicine & Science in Sports & Exercise found that muscle fibres grow when a person takes creatine. Many people take it for this reason – to help grow muscle. HOW TO TAKE IT There’s no hard and fast rule on when the best time is to take creatine. Before a workout? After a workout? The general consensus is to do what works for you. Follow the directions on the label.

BCAA

Amino acids are the building blocks of protein, which the body uses to make muscle accuracy. Branched-chain amino acids are amino acids including leucine, isoleucine, and valine, which are grouped together in a particular way on a molecular level (this is why they’re called ‘branched’). They’re used in medicine and, more recently, in sports nutrition too. HOW DO THEY WORK? Inner Armour Branched-chain amino acids stimulate BCAA R479 muscle growth. Better yet, it’s believed that they actually help prevent the muscle loss that can come with weight loss. So BCAA supplementing is popular among people looking to lose weight and gain muscle at the same time. HOW TO TAKE THEM? It’s often suggested they’re taken after workouts as part of a recovery drink.

WHEY PROTEIN HOW IT WORKS Whey protein is completely natural. It works by supplementing the protein you’re already taking in. One of the reasons it’s such a popular supplement is that it’s a form of protein that the body can readily use, breaking it down into what’s needed to build muscle. Cipla 100% Whey Protein 1kg R279.99

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The pain and conflict of marriage arise, not from a lack of love for our partners, but from a misunderstanding of what marriage is about. Conflict can be the fuel for the fulfillment you seek.

IMAGO

Relationship Therapy

Imago relationship therapy is making huge strides in healing and repairing relationships. Couples who thought they had no chance in recovering their relationships are finding a way to communicate and resolve hurts and disputes. We speak to an Imago relationship counselor about the intricacies of relating.

ven relative newlyweds often end up in a state of anger and shock, or despair and sadness. Many can’t understand how they have plummeted from the heights of love and glory into a swamp of hopelessness and conflict. Others have been married for many years and even though they are still together, are no less devastated by the shambles of their marriage. Even if life at home is relatively peaceful, couples lament they have ‘nothing in common anymore’. And so they lead a disappointed or angry co-existence, each with their own friends and interests, in a marriage of convenience, or an arrangement they endure ‘for the sake of the children’. We all think we have free choice when it comes to selecting our partners. In a way, we do. But regardless of what we think we are looking for in a mate, our unconscious has its own agenda when it comes to mate selection. Our primitive ‘old’ brain has a compelling, non-negotiable drive to restore the feeling

of aliveness and wholeness we came into the world with. To accomplish that, it must repair childhood wounds from unmet needs. The way it does that is to find a partner who can give us what our caretakers failed to provide. You’d think then, that we would choose someone that had what our caretakers lacked – and of course that is what we consciously seek. But the old brain has a mind of its own, and carries around its own image of the perfect partner, a complex synthesis of qualities formed in reaction to the way our caretakers responded to our needs. Every pleasure or pain, every transaction of childhood, has left its mark on us, and these collective impressions form an unconscious picture we are always trying to match as we scan our environment for a suitable mate. The image of ‘the person who can make me whole again’, we call the Imago. Though we consciously seek only the positive traits, the negative traits of our caretakers are more indelibly imprinted in our Imago picture, because those are the traits that caused helping you live life well

the wounds that we now seek to heal. Our unconscious need is to have our feelings of aliveness and wholeness restored by someone who reminds us of our caretakers. In other words, we look for someone with the same deficits of care and attention that hurt us in the first place. So when we fall in love, when bells ring and the world seems altogether a better place, our old brain is telling us that we’ve found someone with whom we can finish our unfinished childhood business. Our imperfect caretakers ‘freeze-dried’ in the memories of childhood are ‘reconstituted’ in our partners. Unfortunately, since we don’t understand what is going on, we’re shocked when the awful truth of our beloved surfaces, and our first impulse is to run screaming in the opposite direction. But that’s not all the bad news. Another powerful component of the Imago is that we also seek the qualities missing in ourselves – both the good and the bad – that got lost in the shuffle of socialisation. If we are shy, we seek someone outgoing; if we’re disorganized we’re attracted to someone cool and rational. The anger we repressed

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because it was punished in our home, and which we unconsciously hate ourselves for feeling, we ‘annex’ in our partner. But eventually, when our own feelings – our repressed exuberance or anger – are stirred, we are uncomfortable, and criticize our partners for being too outgoing, too coldly rational, too temperamental.

Waking Up to Reality Although this seems to be a recipe for disaster - how can we resolve our childhood issues if our partners wound us in the same ways as our caretakers, and we ourselves are stuck in childhood patterns that wound our partners?

Consciousness is the key: When we are unaware of the agenda of love, it is a disaster, for our childhood scenarios inevitably repeat themselves with the same devastating consequences. There is method in this madness though. The unconscious recreation of the ambience of childhood has the express purpose of bringing the old impasse to a resolution. When we understand that we have chosen our partners to heal certain wounds, and the healing of those wounds is the key to the end of longing, we have taken the first step on the journey to real love.

Making a Choice for a Conscious Marriage A conscious marriage is not for the faint hearted, for it requires reclaiming the lost, repressed parts of ourselves which we were told were dangerous to have, and which we unconsciously hate ourselves for having. And it means learning more effective coping mechanisms than the crying or anger or withdrawal which have become so habitual for us. In Imago relationship therapy, we change to give our partners what they need, no matter how difficult it is, no matter how much it goes against the grain of our personality and temperament. We stretch to become the person our partners need us to be for them to heal. This is not easy but it works.

Conflict is Natural: What we need to understand and accept is that conflict is supposed to happen. This is as nature intended it; everything in nature is in conflict. The hard truth is that the grounds for marriage is really incompatibility; it is the norm for relationships. Conflict needs to be understood as a given, a sign that the psyche is trying to survive, to get its needs met and become whole. It is only without this knowledge that conflict is destructive. Ignorant of this process, our culture has made incompatibility the grounds for divorce, which counters nature’s intention. Society has institutionalised permission for divorce out of the response for the childish wish for idealised, conflict-free relationships, which is a distortion of the natural process. FOR MORE INFORMATION ON IMAGO RELATIONSHIP THERAPY CONTACT: Merle Lifson-Dettori Imago Relationship Coach and Counsellor on 083 7090467 www.followingmantis.co.za merle@wam.co.za

did you know? As creatures of nature, we have the evolutionary programme of our species encoded in our genes. We all begin life in a state of relaxed and joyful bliss, with a feeling of connectedness to everything and everyone. Our overwhelming impulse at birth is to sustain this feeling of connectedness, to remain attached.

Growing Together By Kathy Brüggemann, editor of www.mommymatters.co.za

Parenting can sometimes be frustrating and tough, especially if we see it as a governing force over a child’s wellbeing and growth. We need to punish, praise, and reward, and no one tells us how else to do it, because more often than not that’s what our experience as children on the receiving end taught us. Yet, parenting can be one of the most creative and affirming experiences life can offer adults. That’s if it’s seen as an opportunity for personal growth or mutual growth process for parents and children. I have learnt my biggest lessons, and taken on a greater inspection of my life since becoming a parent. It’s as if my child is a psychological extension to who I am, and I’m constantly forced to realise the importance of being a role model. This makes me ever conscious and mindful, not only of what my behaviour says to my child, but what it says about me. Is that what I want to model to him as he becomes an adult? For example, do I make decisions about my life that make me happy too? Or is my role modelling one of only doing things to make other people happy, sacrificing myself and my happiness for others by never saying no, and never following my dreams or desires. As selfless as that seems, is it what we want for our children? Learning more about how your child develops in the context of their unique learning style is only part of the story of parenthood. The rest is learning about yourself. If we aren’t caught up in the ‘tasks of parenting’, rather than enjoying the conscious joys, children can bring out our true selves as we grow with them and become models for them.

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The thing I like in the garden is planting and weeding. I like learning about nature. The thing I learnt in the garden is to respect yourself and love yourself. The thing I would like in the garden is for the plants to grow big and strong.” Christine, Grade 6

Growing sunflowers with the Earthchild Project Teaching children lessons for life through the garden…

he Earthchild Project believe that children will be inspired to care for the environment if they feel a deep love and connection to the earth. This is why we teach children how to grow their own food. It’s a practical way to experience the interconnectedness of the natural world. It doesn’t need to be a big garden as caring for just one plant from seed to harvest can give a child this experience. They learn about the relationship between the sun, the earth, water, other living creatures and themselves. When we harvest and eat what we’ve grown, we gain a deeper appreciation for the food we eat and how it connects our bodies to the earth. Caring for a plant is also a great way for children to learn valuable life skills like taking responsibility, team work, patience and commitment.

HOW TO GROW YOUR OWN SUNFLOWER SPROUTS Growing sunflower sprouts are a great way to get your children excited about gardening. The seeds are large and fast growing, the sprouts are tasty and

nutritious, and you can even transplant a few and grow your own sunflowers. 1. Soak your sunflower seeds in water overnight 2. Punch holes in an old plastic ice-cream container 3. Fill the container with 1/3 compost, 2/3 soil mix 4. Spread a single layer of sunflower seeds over the top and cover with a thin layer of soil mixture 5. Place the container by a sunny windowsill on a layer of newspaper or a drainage tray 6. Water once or twice a day or as often is needed to keep moist The sprouts should be ready within 6 – 8 days or when they are about 5cm tall. You should harvest them before the ‘true leaves’ begin to show (these are the leaves that appear from the centre of the first two leaves). To harvest, snip them off with scissors, enjoy fresh and store the rest in the refrigerator in a sealed dry container. Sunflower greens are full of vitamins, minerals and are almost 25% protein. Use them in salads, sandwiches, as a soup topping or even juiced. helping you to live life well

For more information about Earthchild Project: Go to www.earthchildproject.org Email info@earthchildproject.org Call Janna at 083 4099 185

did you know? The Earthchild Project is a local NGO offering holistic education to under-resourced schools with a focus on the environment, health and self-development. Their aim is to give children practical skills for life and their programmes complement the school curriculum. Activities include gardening, worm farming, hiking, healthy living, yoga and meditation. They are currently working with over 2000 children, creating a new generation of conscious young leaders.

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Eat what grows in the earth, not what comes out of boxes. Felicia Rubin

Natural Weight Loss As winter turns into spring and clothes get skimpier, we start thinking about shedding the few extra kilos picked up in the colder months. Being a healthy weight isn’t just about appearances, though. SA the fattest nation Overweight is reaching epidemic proportions in South Africa, which is now the fattest nation in sub-Saharan Africa. A study published in the medical journal the Lancet earlier this year revealed that seven out of 10 women and four out of 10 men in SA have ‘significantly’ more body fat than what is considered healthy.

Technology Technology has permeated every aspect of our lives and the dinner plate is no exception. Many people are using apps, online communities, or searching Google to shed extra kilos. Today, Googling the nutritional value of just about any food you can think of takes seconds. Want to know whether there’s more vitamin C in a tomato or a cup of blueberries? Google will tell you (according to one website, the answer is one tomato). Online communities like the US-based Spark People give online support through other members who share their weight loss goals and successes, recipes, caloric information, and their daily lives through

blogs. They also come with apps that allow you to track and record what you eat – and its calorific value – throughout the day. Then there are local online weight loss communities. Arguably most successful one to date is SleekGeek. Founded in 2012, SleekGeek has taken South Africa by storm and currently has 20,000 members. Founder Elan Lohmann explains the success: “It’s simple, people are finding the support they need from our community to change their lives for the better – that’s why it works. People see other people just like them changing their lives. ” SleekGeek emphasises healthy eating, with a particular focus on low-carb diet plans, and strongly encourages its members to make exercise a part of their lifestyles.

minutes five times a week. Exercise junkies say the trick is to find a form of exercise you enjoy. Rather than being too hard on yourself about getting in your allocated number of minutes of exercise a week, focus on experimenting with different ways of moving until you find one you enjoy. Then do it often – or switch it up. There’s no need to stick to just one activity.

Count chemicals not calories

Exercise

Another way health specialist are starting to dismiss the ‘calories in, calories out’ theory is by suggesting you cut out calorie counting completely. The Patrick Holford programme, and low-carb high-fat eating plans do this, but they compensate for the calories in fat, for example, by cutting out calorie-dense carbohydrates.

Calories in, calories out? Weight loss may not be that simple an equation but no matter who you speak to you’ll find consensus on one thing: if you want to lose weight, you need to exercise. The general recommendation is to exercise for 30

Felicia Rubin, pharmacist and integrative health practitioner at Wellness Warehouse, says that people looking to lose weight should ‘stop counting calories and start counting chemicals’.

helping you live life well

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

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She advises people looking to lose weight (and fat) to start reading labels and paying attention to additives, preservatives, and especially artificial sweeteners.

‘Eat what grows in the earth, not what comes out of boxes,’ is Rubin’s food philosophy. ‘The closer a food is to its natural state, the better it is for you and your weight.’ Artificial sweeteners, for example, have been found to cause weight gain. She advises avoiding fortified foods like cereals that advertise added vitamins and minerals, too. These are often highly processed and may contain artificial additives.

did you know? The World Health Organisation predicts that diabetes driven by obesity will double across sub-Saharan Africa over the next 20 years. Overweight and obesity are also linked to high blood pressure and heart disease, so working towards being your ideal weight should be a priority.

Nutritionist Patrick Holford believes in monitoring the body’s glucose response to the food ingested. The GI, or glycaemic index, of a food refers to how much it makes your blood sugar spike after you eat it. Holford advises watching the GL rather than the GI of foods. His formula for GL takes into account not just how much or how quickly a food makes blood sugar spike after you eat it, but also how much carbohydrate is in it. Research shows a low-GL diet is designed to keep blood sugar even and cause more weight loss on the same calories. This way, you won’t go hungry or compromise on your health.

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That’s because this keeps the production of insulin at normal levels. The hormone insulin, in excess, can cause the body to store fat. Keeping insulin levels steady keeps the appetite steady so weight is lost – and stays off.

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By limiting the amount of simple carbs you eat and keeping GL levels within range, you should not ever feel deprived because you’re not ‘not allowed’ anything or because you’re undereating.

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Consulting nutritional therapist for Wellness Warehouse Andrea Jenkins says that one of the key factors in maintaining a healthy weight is eating foods that don’t have a huge effect on raising blood sugar levels.

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Eat three meals and two snacks a day to keep your blood sugar stable Eat foods with a high fibre content and add a squeeze of lemon juice to your meal to further lower the GL of food Avoid foods made from processed flours and avoid processed grains Have small amounts of nutrient dense soft carbohydrates like sweet potato, butternut and pumpkin and slow releasing fruits like berries Avoid caffeine, sugar, alcohol, refined carbs, and anything else that causes a surge in blood sugar Always eat a protein with a carbohydrate (like seeds, nuts, hummus) to slow down the release of sugar from carbs into the bloodstream Try supplementing with essential fatty acids, 5HTP, chromium picolinate, extra vitamin C, glucomannan, HCA, and a multivitamin

Andrea Jenkins is a nutritional therapist who studied at Patrick Holford’s Institute of Optimum nutrition, UK and is now based in Cape Town. Contact her on andrea@ andreajenkins.co.za

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FIND YOUR SCRUB Scrub away winter skin with gentle exfoliation options. We look at some of the best ingredients and recipes to restore silky smooth and flawless skin. MANUKA MAGIC SCRUB Manuka honey has amazing anti-bacterial qualities. This scrub is particularly good if you are prone to infection.

INGREDIENTS 1/2 CUP MANUKA HONEY 1/2 CUP BROWN SUGAR 1 TBSP OLIVE OR COCONUT OIL 1 DROP OF YOUR FAVORITE ESSENTIAL OIL (LAVENDER, JASMINE, ROSE, GERANIUM, BERGAMOT ARE ALL NICE)

METHOD Mix everything together in a glass bowl. Use your fingers to scoop a small amount of the mixture from the bowl. Massage into your face in a small circular motion to make sure you are removing dead skin cells. Once you have covered your whole face, rinse with warm water and press dry with a warm face cloth. Use a moisturizer when finished.

ADZUKI BEAN BLACKHEAD SCRUB Adzuki bean has action that helps blackhead causing raw state and your refreshed.

a natural astringent draw out oils and bacteria. Use it in its skin will feel soft and

INGREDIENTS 4 TABLESPOONS GROUND ADZUKI BEANS 3 TABLESPOONS BAKING SODA 4 DROPS OF LAVENDER OIL

METHOD Add a little water and mix in the palm of your hand. Use in in gentle motions around your face. Leave it on for ten minutes if you can or wash off after application.

RICE POWDER SENSTIVE SKIN SCRUB Rice powder removes dead cells while lemon juice refines the pores.

INGREDIENTS

did you know? Honey protects the body from bacteria. Some honey also stimulates production of healing cells that repair tissue damaged by infection. Whatâ&#x20AC;&#x2122;s more, honey has an anti-inflammatory action that can reduce pain and inflammation.

JUICE FROM HALF A LEMON 2 X TEASPOONS OF ROSE WATER 1 X TEASPOON OF RICE POWDER

METHOD Blend all ingredients together to form a thick paste. Spread the mixture all over your face and leave it for 5 minutes. Then wet your fingertips and start scrubbing in circular movements. Once you have covered your whole face a few times, leave the mixture on for a few more minutes, then rinse off well.

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Why is it important to exfoliate? Eco Diva Nicole shares her Divalicious Secrets… As we age, the process of cell regeneration slows down, meaning that the body is slower to shed skin cells and regenerate new ones. When old skin cells start to pile up on the surface of the skin, it can leave skin looking dull, rough and dry and lead to excess oil and clogged pores. Proper exfoliation removes dead skin cells leaving fresh new cells below, this helps the skin absorb moisturising products that feed it and the keep it supple and soft.

3 Tips to Exfoliate: 1. Exfoliate in the morning, as skin renews itself at night. Use a homemade sugar scrub 2. Exfoliate in the shower and you’ll have the added benefit of steam to help open the pores and stimulate circulation. 3. Make your own sexy sugar scrub at home by using half a cup of brown sugar, 3 tablespoons of olive oil or sweet almond oil and add in 15 drops of your essential oils of choice. Bergamot and Grapefruit are wonderful ‘pick me ups’. Take a spoonful of your scrub while you’re in the shower, rub between your palms and gently work onto your body for the perfect silky smooth, sexy skin.

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Fitness supplements A few things you didn’t know about...

Taking a protein powder alone won’t build muscle. The body uses protein to rebuild muscle after a workout – that’s what makes muscles grow. You need to work your muscles and get enough protein if you want to buff up.

Amino acids aren’t protein. They’re the building blocks of protein. Different amino acids, taken alone, do different things. As a rule, leucine and valine help promote muscle growth, while glutamine helps give your body energy. 58

Choose your supplement based on your needs. Some, like whey, are designed to help you build muscle. Creatine supplements, for example, are designed to help you with energy.

There are vegan options. If you’re vegan and looking to supplement consider a powder that combines different plant proteins to make up a good balance of amino acids your body can use to build and repair muscle. Choose quality. Once you’ve chosen the right fitness supplement for your needs, take the time to do a little research and make sure you’re getting supplements with the best possible ingredients so that they do the most for you. When in doubt, ask a specialist.

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Have fun, be free, feel healthy Sexy Yoga is about feeling light, energized and wholesome. A lively and lighthearted yoga session is followed by a delicious meal from the Sexy Food range, whilst soaking up the revitalizing vibe at the WellCafé. Date: Saturday 4th October Place: Wellness Warehouse, Kloof st, Cape Town Time: 10-11am - yoga, 11-12pm - lunch Cost: R200 Contact Sharni Quinn on sharni@followthesun.co.za or 0719542816. Bookings essential.

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WORKSHOPS, EVENTS & DIRECTORY Welcome to our Wellness Classified section where like-minded people sharing Wellness services and products can swap information and news. For further information about advertising or listing here email: directory@wellnesswarehouse.com or phone Sue Dall on cell: 084 707 4477